Amathiphu asheshayo
- Khuphuka izitebhisi ngokushesha ukuze wenze ukuqubuka okukodwa okusheshayo.
- Bambelelisa i-snack ngalinye emkhubeni onawo kakade.
- Zama ukuqubuka okufushane okuthathu ezinsukwini eziningi.
Iseluleko esiningi mayelana nokuzivocavoca sicabanga ukuthi unesikhathi esikhululekile, indawo yokushintsha izingubo, kanye namandla okuvela. Ngosuku olujwayelekile, abaningi bethu asinakho lokho. Ngakho ukuzivocavoca akwenzeki, bese sizizwa kabi ngokuzivocavoca okungazange kwenzeke.
Kukhona enye indlela. Kuthiwa i-exercise snack, futhi igama liwuwo wonke umqondo. Esikhundleni sokudla okukhulu okukodwa kokunyakaza, uthatha iziluma ezincane zakho usuku lonke. Umzuzu owodwa ushesha wenyuka izitebhisi. Ama-squat ayishumi ngesikhathi ikhofi liphekwa. Ukuqubuka kwama-jumping jack ngaphambi kokuba uphinde uhlale phansi. Ngayinye imfushane, ngezinye izikhathi ingaphansi komzuzu, futhi wenza ambalwa kuwo noma nini lapho efaneleka khona.
Into emangalisayo ukuthi lokhu kuyabalwa. Kuyabalwa ngempela.
Kungani ukuqubuka okuncane kusebenza
Isikhathi eside kwakucatshangwa ukuthi ukunyakaza kwakufanele kuqhubeke isikhathi eside ukuze kube nomthelela. Ucwaningo olusha lusho okunye. Lapho abantu abadala abahlala phansi isikhathi eside benza lokhu kuqubuka okufushane, okubenza baphefumule kancane ngokuphindaphindiwe ngosuku, ukuqina kwenhliziyo namaphaphu kwabo kuyathuthuka ngendlela ebalulekile. Ukubuyekezwa okuhlelekile kwezivivinyo ezenziwa kubantu abadala abangazivocavoci kwathola ukuthi ama-exercise snack aphakamisa ukuqina komzimba ngobufakazi obunesiqiniseko esimaphakathi, kusetshenziswa ukuqubuka kwemizuzu emihlanu noma ngaphansi okwenziwa izikhathi ezimbalwa ngosuku.
Umzimba wakho awuphathi iwashi eliklomelisa kuphela umzamo oqhubekayo. Uphendula ngokwesilinganiso somsebenzi. Izilinganiso ezincane eziningana ezisatshalaliswe usuku lonke zisawucela inhliziyo namaphaphu akho ukuthi asebenze kanzima kancane kunokujwayelekile, futhi leso sicelo yiso esiletha ushintsho.
Iziqondiso ezisemthethweni ziyavuma, ngokunjalo. I-CDC isho ngokusobala ukuthi ungawuhlukanisa umsebenzi wakho wamasonto onke ube "yizingcezu ezincane zesikhathi," nokuthi "ukunyakaza okuthile komzimba kungcono kunokungenzi lutho." Awuzange udingeke ukuthi ukwenze konke ngesikhathi esisodwa. Iningi lethu belicabanga ukuthi kunjalo.
Yini ngempela ebalwa njengokukodwa
I-exercise snack yinoma yikuphi ukuqubuka okufushane okwenza uphefumule kanzima noma imisipha yakho isebenze. Nazi ezimbalwa ezilula:
- Ukukhuphuka izitebhisi zezinga elilodwa noma amabili ngesivinini esifanele
- Ama-squat ayishumi kuya kwayishumi nanhlanu, ubambelele ekhawunteni uma udinga ukulinganisela
- Iqoqo lama-push-up odongeni noma ama-push-up ekhawunteni
- Ukumasha endaweni eyodwa noma ama-jumping jack imizuzwana engamashumi amathathu kuya kwamashumi ayisithupha
- Ukuhamba ngokushesha uye ebhokisini leposi ubuye, ngenhloso
- Ukuma ngamazwane ngesikhathi uxubha amazinyo
Awukho amathuluzi akhethekile futhi awukho umkhosi wokushisa umzimba. Izinga liphansi ngamabomu. Uma ukwazi ukwenza okuthathu kwalokhu ngosuku oluthile, lolo usuku oluhle.
Indlela yokuwafaka osukwini lwangempela
Iqhinga ukulengisa ukunyakaza entweni oseyenza kakade. Akudingeki ukhumbule umkhuba omusha kangako, kodwa uwunamathisele komdala.
- Khetha into yokubambelela. Iketela, indlu yangasese, ukuphela komhlangano, umzuzu ophuma ngawo emotweni.
- Namathisela i-snack elilodwa kuyo. "Ngesikhathi iketela libila, ngenza ama-squat." Lowo umthetho wonke.
- Kugcine kufushane futhi kusheshe kancane. Ufuna uzwe ukuphefumula kwakho kukhuphuka, hhayi ukuphela amandla.
- Vumela zibuthelane. Ama-snack amathathu omzuzu owodwa noma emibili, ezinsukwini eziningi, kuyisiqalo sangempela.
Ezifundweni, abantu bakunamathela lokhu ngendlela emangalisayo. Ukubambelela kokunye ukubuyekezwa kwakungaba ngu-91 ephesenti, okuphakeme kakhulu kunezinhlelo eziningi ezihleliwe zejimu. Okufushane nokwenzekayo kunqoba okude nokwesabekayo, cishe njalo.
Izwi elimnene ngaphambi kokuqala
Lokhu kuqubuka kuhloselwe ukuba kufushane futhi kube namandla kancane, ngakho sebenzisa ukwahlulela. Uma unesifo senhliziyo, ukhulelwe, ubulokhu ungasebenzi neze, noma ulawula ukulimala, kubalulekile ukuhlola ngokushesha nodokotela wakho ngaphambi kokwengeza amandla. Yeqa noma yini eletha ubuhlungu besifuba, isiyezi, noma ubuhlungu obucijile bamalunga, bese wehlisa umzamo ukuze uhambisane nomzimba onawo namuhla. Ungakwazi ukwenza ama-squat usebenzisa isihlalo, usunduze odongeni esikhundleni sephansi, futhi uhambe ngokushesha esikhundleni sokugxuma. Akukho kulokho okwenza kubalwe kancane.
Ama-exercise snack ngeke akushintshe konke. Uma ufuna ukwakha amandla angempela noma ukuziqeqeshela into ethile, ekugcineni uzofuna nezikhathi ezinde, ezihleleke kakhulu. Kodwa njengendlela yokumisa ugibe lokwenza konke noma ungenzi lutho nokubuyisela ukunyakaza osukwini olujwayelekile, kunzima ukuwehlula. Ukuzivocavoca okungcono kusengukho okwenzayo ngempela. Kuvela ukuthi kungaba okuncane kakhulu.
Imithombo
- Cleveland Clinic, What Are Exercise Snacks?
- BMJ Group, Exercise snacks may boost cardiorespiratory fitness of physically inactive adults
- Centers for Disease Control and Prevention, Adult Activity: An Overview