Njengoko amaxesha onyaka etshintsha, ngokunjalo nendlela esiphila ngayo. Ezitratweni, amagqabi ayawa, kwaye ukubanda kuya kuba namandla, kodwa oku akuthethi ukuba intshiseko yethu yokufaneleka kufuneka ipholiswe. Kweli xesha lasekwindla nasebusika, uWangbo Dumbbell ebambene nawe ukuze ujonge ukuba ungawugcina njani umzimba wakho ushushu kwaye unamandla ngeentsuku ezibandayo, ukuze umthambo ube sesona sixhobo sichasene nobusika.
Zilolonge ngokuqina kweBP
Kutheni kubalulekile ukwenza umthambo ekwindla nasebusika?
Ukomeleza ukhuseleko: Ekwindla nasebusika, iqondo lobushushu liyehla, kwaye ukhuseleko lomntu lusengozini. Ukuzivocavoca rhoqo kunokukhuthaza ukujikeleza kwegazi, ukukhawulezisa imetabolism, ukuphucula ngokufanelekileyo ukuxhathisa umzimba, kude nezifo zonyaka ezifana nokubanda.
Lawula imo: Ixesha elifutshane lokukhanya kwelanga ebusika kulula ukubangela ukuphazamiseka kwexesha lonyaka. Ukuzilolonga okuphakathi kukhupha "iihomoni ezonwabileyo" ezifana ne-endorphins, eziphucula isimo sengqondo kunye nokulwa nokudakumba.
Ukugcinwa kobunzima: Kwimozulu ebandayo, abantu badla ngokunyusa umdla wabo wokutya kunye nokunciphisa umthambo wabo, nto leyo enokukhokelela ngokulula ekuzuzeni ubunzima. Ukugxininisa ekusebenzeni, ngokukodwa ukuqeqeshwa kwamandla afana nokusetyenziswa kwee-dumbbells ze-pacing, kunokulawula ngokufanelekileyo ipesenti yamafutha omzimba, gcina kufanelekile.
Ukuqina kweBP - ilungele ukuzilolonga ekwindla nasebusika
Ukuzilolonga ngokupheleleyo: Ngeenketho zayo eziguquguqukayo zobunzima, bobabini abaqalayo kunye nabanomdla wokuzilolonga abanamava banokufumana ukuqina okufanelekileyo kuqeqesho lwabo. Ukususela kwiingalo kunye namagxa ukuya kwisifuba, umva, kunye nemilenze, ukukrolwa ngokupheleleyo kwemigca yemisipha.
Indawo elungele indawo: Umthambo wangaphandle ulinganiselwe ebusika, kwaye ikhaya liba yeyona ndawo iphambili yokomelela. I-dumbbell incinci, kulula ukuyigcina, ayithathi ndawo, kwaye inokuvula imowudi yokuqina nanini na naphi na.
Ukusebenza kakuhle kunye nokulula: Ukuxakeka akusesosizathu. Ngeenkqubo ezahlukeneyo zoqeqesho, nokuba kukufudumala kwe-aerobic, ukuqeqeshwa kwamandla okanye ukolula ukolula, unokufikelela kwiziphumo zomthambo osebenzayo ngexesha elincinci.
Zilolonge ngokuqina kweBP
Iingcebiso zokuzilolonga ekwindla nasebusika
Zifudumeze kakuhle: Imisipha idla ngokwenzakala kwingqele. Qinisekisa ukuba ufudumeza umzimba wakho wonke ngaphambi kokuba usebenze ukwandisa ubushushu bemisipha kwaye uthintele ubunzima.
Xa uqalisa ukwenza umthambo, usenokuziva ugodola, kodwa njengoko ubushushu bomzimba wakho bunyuka, nciphisa impahla yakho ukuze uphephe ukubila ngokugqithiseleyo okunokukhokelela kwingqele.
IHydrate: Ngexesha elomileyo, umzimba wakho uthambekele ekuphelelweni ngamanzi emzimbeni. Ngaphambi nangexesha lokuzilolonga, khumbula ukusela izixa ezaneleyo zamanzi ukugcina ibhalansi yamanzi emzimbeni.
Ukutya okunengqiqo: Ukwindla nobusika ngamathuba ongezelelweyo, kodwa kufuneka sinikele ingqalelo kwisondlo esilungeleleneyo. Ukwandisa iprotheni ekuncedeni ukubuyiswa kwemisipha; Kwangaxeshanye, yitya ukutya okuninzi okutyebileyo kwiivithamini kunye neeminerali zokuqinisa ukhuselo lomzimba.
Le ekwindla kunye nobusika, masenze nge-BP ukufaneleka, singoyiki kubanda, umngeni ngokwethu, kungekhona nje ukufaneleka kwangaphandle, kodwa kunye nokuqina kwangaphakathi kunye nempilo. Ubusika obushushu kunye nokubila, dibana namandla ngakumbi ngokwabo!
Ixesha lokuposa: Oct-14-2024
