Iingenelo ezi-4 zokuzilolonga rhoqo

Eyona nto ibalulekileyo ngokuzilolonga

Ukuzilolonga kunye nomsebenzi womzimba ziindlela ezilungileyo zokuzive ungcono, ukukhuthaza impilo, kunye nokonwaba. Kukho iintlobo ezimbini zezikhokelo zokuzilolonga kubantu abadala abasempilweni:

• Uqeqesho lweCardio
Fumana ubuncinci imizuzu eli-150 yokuzilolonga ngamandla okanye imizuzu engama-75 yokuzilolonga ngamandla ngeveki okanye utshintshe phakathi kwezi zimbini. Kucetyiswa ukuba ulinganisele amandla okuzilolonga veki nganye kangangesiqingatha seyure ngosuku. Ukuze ubonelele ngeenzuzo zempilo ezingaphezulu kunye nokunceda ekunciphiseni okanye ekulondolozeni ubunzima, ubuncinane imizuzu engama-300 ngeveki kuyacetyiswa. Nangona kunjalo, nokuba ngumthambo omncinci ulungile kwimpilo yakho kwaye akufuneki ube ngumthwalo ebomini bakho.

• Uqeqesho Lokuqinisa Amandla
Qeqesha onke amaqela amakhulu emisipha ubuncinane kabini ngeveki. Injongo kukwenza ubuncinci iseti enye yemithambo kwiqela ngalinye lemisipha usebenzisa ubunzima obunzima obaneleyo okanye inqanaba lokuxhathisa. Zidinise izihlunu zakho emva kokuphindaphinda malunga ne-12 ukuya kwi-15.

Ukuzilolonga nge-cardio okunomlinganiselo ophakathi kuquka imisebenzi efana nokuhamba ngokukhawuleza, ukukhwela ibhayisekile, kunye nokudada. Ukuzilolonga nge-cardio okunomlinganiselo ophezulu kuquka imisebenzi efana nokubaleka, i-boxing, kunye nomdaniso we-cardio. Uqeqesho lokuqinisa umzimba lungabandakanya imisebenzi efana nokusebenzisa iintsimbi, iintsimbi zasimahla, iibhegi ezinzima, ubunzima bakho, okanye ukunyuka amatye.
Ukuba ufuna ukunciphisa umzimba, ukufikelela kwiinjongo ezithile zempilo, okanye ukufumana okungakumbi kuwo, kunokufuneka wongeze i-cardio elinganiselayo.
Khumbula ukubonisana nogqirha wakho ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga, ingakumbi ukuba awukacaci ngemeko yakho yempilo, ubungazilolongi ixesha elide, okanye uneengxaki zempilo ezingapheliyo ezifana nesifo sentliziyo, isifo seswekile okanye amalungu Ukudumba, njl.njl., ukuba imeko engentla iyenzeka, nceda uzilolonge phantsi kwesikhokelo sikagqirha. Injongo yethu kukwenza umzimba ube sempilweni.

1. Ukuzilolonga ukulawula ubunzima

Ukuzilolonga kunokunceda ekuthinteleni ukutyeba kakhulu okanye kuncede ekugcineni ukwehla kobunzima. Xa usenza umthambo, utshisa iikhalori. Okukhona umthambo unzima, kokukhona utshisa iikhalori ezininzi.

Ilawula ukusebenza kwe-metabolism ngokwakha izihlunu kwaye ikhuthaza ukuqhekeka kwamafutha kunye nokusetyenziswa kwawo. Izihlunu ziphucula ukufunxwa nokusetyenziswa kwee-fatty acids zasimahla egazini. Ukwakhiwa kwezihlunu kukwanyusa ukusetyenziswa kweglucose egazini, kuthintela ukuguqulwa kweswekile egqithisileyo ibe ngamafutha, ngaloo ndlela kunciphisa ukwakheka kwamafutha. Ukuzilolonga kwandisa izinga le-metabolic lokuphumla (RMR), elinokuchaphazela i-metabolism yamafutha ngokuchaphazela inkqubo yokulawula i-neuro-humoral yomzimba. Ukuzilolonga kunokuchaphazela i-metabolism yamafutha ngokuphucula impilo yentliziyo.

2. Ukuzilolonga kunceda ekulweni neemeko zempilo nezifo

• Ukunciphisa umngcipheko wesifo sentliziyo. Ukuzilolonga kuqinisa intliziyo yakho kwaye kuphucula ukujikeleza kwegazi. Ukuhamba kwegazi okwandileyo kunyusa amanqanaba eoksijini egazini lakho. Oku kunceda ukunciphisa umngcipheko wesifo sentliziyo esifana ne-cholesterol ephezulu, isifo semithambo yegazi kunye nokuhlaselwa yintliziyo. Ukuzilolonga rhoqo kunokunciphisa uxinzelelo lwegazi kunye namanqanaba e-triglyceride.

• Inceda umzimba wakho ulawule iswekile yegazi kunye namanqanaba e-insulin. Ukuzilolonga kunokunciphisa amanqanaba eswekile egazini lakho kwaye kuncede i-insulin yakho isebenze ngcono. Oku kunokunciphisa umngcipheko we-metabolic syndrome kunye nesifo seswekile sohlobo lwesibini. Ukuba sele unenye yezi meko, ukuzilolonga kunokukunceda ukuyilawula.

3. Ukuzilolonga kunceda ukuphucula imo yengqondo

Abantu abazilolonga rhoqo bazinzile ngokweemvakalelo, bazive benamandla ngakumbi imini yonke, balala ngakumbi ebusuku, baneenkumbulo ezingcono, kwaye bazive bekhululekile kwaye benesimo sengqondo esihle ngabo nangobomi babo.

Ukuzilolonga rhoqo kunokuba nemiphumo emihle kakhulu kuxinzelelo, ixhala, kunye ne-ADHD. Kukwanciphisa uxinzelelo, kuphucula inkumbulo, kukunceda ulale ngcono, kwaye kuphakamise imo yakho iyonke. Uphando lubonisa ukuba ubungakanani obufanelekileyo bokuzilolonga bunokwenza umahluko omkhulu, kwaye akufuneki wenze umthambo ube ngumthwalo ebomini bakho. Nokuba uneminyaka emingaphi okanye inqanaba lakho lokomelela, ungafunda ukusebenzisa umthambo njengesixhobo esinamandla sokujongana nemiba yempilo yengqondo, ukukhulisa amandla akho, ukuphucula imo yakho, kunye nokufumana okungakumbi ebomini bakho.

4. Ukuzilolonga kunokuba mnandi...kwaye kube yinto yokuzonwabisa!

Ukuzilolonga kunye nomsebenzi womzimba kunokuba mnandi. Kukunika ithuba lokuphumla, ukonwabela ukuphuma ngaphandle okanye ukwenza imisebenzi ekwenza wonwabe. Umsebenzi womzimba unokukunceda uqhagamshelane nosapho okanye abahlobo kwindawo eyonwabisayo neyonwabisayo.

Ngoko ke, thatha iklasi yeqela, uye kukhwela intaba, okanye uye ejimini ukuze ufumane abahlobo abacinga ngendlela efanayo. Fumana umsebenzi womzimba owuthandayo uze uwenze. uyadinisa? Zama into entsha okanye wenze into nabahlobo okanye usapho.