Amathiphu asheshayo
- Zama izikhathi zamandla ezimbili ngeviki.
- Phakamisa kancane ngokulawula, hhayi ngamandla okusheshisa.
- Yengeza isisindo esincane kuphela lapho sesizwakala silula.
Asicacise okuthile ngaphambi kokuqhubeka nesinye isinyathelo. Ukuqeqesha amandla akusikho okwabantu ababukeka sebenamandla vele kuphela. Kungokomuntu ophelelwa umoya ephethe ukudla enyuka izitebhisi. Kungokwalowo omadolo akhe abuhlungu ngemva kosuku olude, ozizwa emdala kunalokho ayikho, ofuna ukuphakamisa umzukulu ngaphandle kokuhoba. Kungokwacishe wonke umuntu, futhi iqiniso ukuthi iningi lethu liqala endaweni ethobekile.
Kulungile lokho. Ukuqala usethobekile kujwayelekile.
Sihlanganise lesi siqondiso ngoba ukuqeqesha amandla kungenye yezinto ezimbalwa ezikubuyisela cishe kuzo zonke izingxenye zempilo. Imisipha yakho iyaqina, yebo. Kodwa amathambo akho aba lukhuni kakhulu, ukulinganisela kwakho kuyathuthuka, ushukela wegazi lakho uyazinza, futhi isimo sakho somqondo sivame ukuphakama ngendlela okunzima ukuyichaza uze uyizwe. Umsunguli we-Keep Calm useneminyaka esho ukuthi ibhali yensimbi (barbell) yilapho ingqondo yakhe ithula khona. Kukhona okuqotho ngokuphakamisa isisindo. Asinandaba nebhokisi lakho lemeyili.
Ukuthi ukuqeqesha amandla kuyini ngempela
Ukuqeqesha amandla, ngezinye izikhathi okubizwa ngokuthi ukuqeqesha ngokumelana, kusho nje ukucela imisipha yakho ukuba isebenze imelene namandla. Lawo mandla angaba yidumbbell. Angaba yibhande lokumelana elizungezwe ezandleni zakho. Angaba yisisindo somzimba wakho uqobo lapho uqoshama noma wenza i-push-up yodonga. Umzimba awuwazi umehluko phakathi komshini omuhle nesikhwama semhlane esisindayo. Wazi kuphela ukuthi uyaqonjwa, futhi uphendula ngokuqina.
Leyo mpendulo iyilo lonke iphuzu. Lapho usunduza umsipha ngokuncane wedlule lokho ojwayele khona, izinguquko ezincane zenzeka ngaphakathi ezinsikeni, futhi ezinsukwini ezilandelayo umsipha uzakha kabusha uqine kancane kunangaphambili. Yenza lokho njalo bese uqina. Yeka, bese umzimba, njengoba usebenza kahle, uwadedela kancane amandla. Yingakho lokhu kuwumkhuba, hhayi iphrojekthi enosuku lokuphela.
Kungani kufanele isikhathi sakho
I-Centers for Disease Control and Prevention incoma ukuthi abantu abadala benze imisebenzi yokuqinisa imisipha okungenani izinsuku ezimbili ngeviki, besebenzisa wonke amaqembu amakhulu emisipha: imilenze, izinqe, umhlane, isisu, isifuba, amahlombe, nezingalo. Lokho kungumkhawulo ophansi, hhayi umgomo wobuqhawe. Izikhathi ezimbili ngeviki zanele ukuqala ukuqoqa izinzuzo zangempela.
I-Mayo Clinic ikubeka ngokusobala: ukuqeqesha amandla kukusiza wakhe umsipha, uqinise ithambo, uthuthukise ukulinganisela, futhi uvimbele ukulimala. Kungaze kwephuzise, futhi ezimeni eziningi kubuyise emuva, ukulahleka komsipha okuza nokugula. Iningi lethu liqala ukulahlekelwa umsipha buthule sisemashumini amathathu nasemashumini amane eminyaka. Ukuphakamisa izisindo yindlela ophakamisa ngayo isandla uthi, akukabi yisikhathi.
Kukhona nohlangothi lwengqondo futhi. Ukunyakaza cishe kwanoma yiluphi uhlobo kuyasiza engcindezini nasesimeni somqondo esiphansi, futhi ukuqeqesha ngokumelana kunomphumela wako othulile. Ukuqeda into enzima, ngosuku obungenaso isifiso sayo, kwakha uhlobo lobufakazi ngawe. Wayenza into. Lokho kuyakuthwala.
Iqoqwana lezinyakazo elimboza konke
Awudingi imisebenzi engamashumi amahlanu. Umuntu oqalayo angaqeqesha umzimba wonke ngeqoqo elincane lamaphethini ayisisekelo okunyakaza. Wacabange njengezigaba, hhayi uhlu oluqinile:
- Ukusunduza. I-push-up yodonga, i-push-up yekhawunta, noma i-push-up ejwayelekile ephansi. Lokhu kusebenzisa isifuba sakho, amahlombe, nezingalo.
- Ukudonsa. Ukudonsa usebenzisa ibhande lokumelana elibotshelwe emnyango, noma amadumbbell adonselwa ezimbanjeni zakho. Lokhu kusebenzisa umhlane wakho.
- Ukuqoshama. Ukwehlisa izinqe zakho sengathi uhlala esihlalweni, bese usukuma. Lena yimilenze nezinqe zakho, imisipha emikhulu kunayo yonke onayo.
- Ukugoba okhalweni. Ukugoba ezinqeni umhlane uqondile ukuze uthathe okuthile, ngendlela ongaphakamisa ngayo ibhokisi ngokufanele. Lokhu kusebenzisa ingemuva yemilenze yakho nomhlane wakho ongezansi.
- Ukuthwala noma ukubamba isisekelo somzimba. Ukubamba i-plank, noma nje ukuhamba uphethe into esindayo esandleni ngasinye.
Lowo ngumsebenzi womzimba wonke. Amaphethini amahlanu. Uma ubenze isethi eyodwa yaleyo naleyo, kabili ngeviki, ubuyokwenza okungaphezu kwalokho iningi labantu elikwenzayo.
Kungakanani, kusinda kangakanani, kangaki
Nakhu ukwakheka okulula ongaqala ngakho. Akukho kukho okungcwele. Kuyindawo yokuqala.
- Khetha isisindo ngeqiniso esilukhuni kancane. I-Mayo Clinic isikisela ukusebenzisa ukumelana okusinda ngokwanele ukuze kudinwe imisipha yakho ngemva cishe kokuphinda okungu-12 kuya ku-15. Uma ungaqhubeka phakade, silula kakhulu. Uma indlela yakho yokwenza iwohloka ekuphindeni kwesihlanu, sisinda kakhulu.
- Yenza isethi eyodwa ukuqala. Isethi eyodwa enhle yomsebenzi ngamunye yanele ukuqala ukuthola izinzuzo zempilo nokuqina. Ungengeza isethi yesibili noma yesithathu kamuva, uma eyodwa isizwakala ilula.
- Phumula cishe umzuzu phakathi kwemisebenzi. Bamba umoya wakho. Lolu akulona umjaho.
- Qeqesha izinsuku ezimbili ngeviki, kunosuku lokuphumula phakathi. Imisipha yakho iqina ngesikhathi sokuphumula, hhayi ngesikhathi sokuphakamisa. Ukweqa ukuphumula akusheshisi izinto. Kuyazidonsela.
- Yengeza okuncane ngokuhamba kwesikhathi. Lapho ukuphinda okungu-15 kuqala ukuzwakala kulula, khuphula isisindo kancane, noma wengeze ukuphinda okukodwa noma okubili. Lokhu kwanda okuhambisa kancane nokuzinzile kuyinjini yayo yonke into.
Umthetho onengqondo wokwengeza noma yini, isisindo esengeziwe noma izinsuku ezengeziwe, ukukhuphula ngokungangaphezu cishe ku-10% ngeviki. Ukuya ngokushesha kunalokho yindlela abaqalayo abaphakamisa izisindo abaphatheka kabi ngayo bese beyayeka.
Ngendlela yokwenza, nokungalimali
Okubaluleke kakhulu kunokuthi uphakamisa kangakanani ukuthi ukuphakamisa kanjani. Ukunyakaza okuhlanzekile, okulawulwayo ngesisindo esilula kunqoba ukuphonsa okuxegayo ngesisindayo ngaso sonke isikhathi. Nyakaza kancane, ikakhulukazi engxenyeni yokwehlisa. Phefumulela ngaphandle njengoba usebenza kanzima. Gcina umgogodla wakho umude kunokuba ugobile lapho ugoba.
Uma ukwazi, kufanele ngempela isikhathi esisodwa noma ezimbili nodokotela wokwelapha ngokunyakaza, umqeqeshi wezemidlalo, noma umqeqeshi onolwazi lapho usemusha. Bangakubuka unyakaza balungise izinto ezincane ngaphambi kokuba zibe imikhuba. Amajimu amaningi afaka isikhathi sokuqala. Amavidiyo okwenza ambalwa amahhala nathembekile nawo angakuhambisa ibanga elide.
Isexwayiso esimnene kodwa esingokoqobo: uma unesifo senhliziyo, umfutho wegazi ophezulu, ukulimala kwakudala, ukhulelwe, noma nje ungakanyakazi kakhulu isikhathi eside, khuluma nodokotela wakho ngaphambi kokuqala. Lokhu akukhona okubhalwe ngamagama amancane. Ingxoxo yemizuzu emibili ingakutshela ukuthi yiziphi izinyakazo ozikhethayo neziphi ozingena kancane kuzo, futhi ikuvumele ukuqala ngokuzethemba esikhundleni sokukhathazeka.
Ukukwenza kunamathele
Abantu abaqhubeka bephakamisa izisindo abasibo abanesiyalo esikhulu kunabo bonke. Bangalabo abakwenza kwaba kuncane ngokwanele ukuze kusinde iviki elibi. Imizuzu engamashumi amabili ibalulekile. Isikhathi esenziwa ngomzamo ongxenye sibalulekile. Ukuvela wenze imisebenzi emibili ngoba wawungenawo amandla emihlanu kusabalulekile, futhi kungcono ngokuphindwe ikhulu kunomsebenzi owuyeke uwuphelele.
Kubophele entweni. Ngokushesha ngemva kwekhofi lakho lasekuseni. Ngaphambi kokugeza. Kubo bobabili ubusuku obufanayo ngeviki ngalinye. Lapho umkhuba omusha wencika komdala, uyayeka ukuncika enkuthazweni, ebingakaze ithembeke noma kunjalo.
Futhi ulindele amaviki okuqala ambalwa ukuba azwakale engaqondakali. Uzoba buhlungu kancane. Izisindo zizozwakala zisinda kakhulu kunalokho okufanele. Bese, cishe ngeviki lesithathu noma lesine, kukhona okushintshayo. Izitebhisi zizwakala zehlukile. Ulala ujule kancane. Uzibamba umi uphakeme. Yilowo umzimba ugcina ingxenye yawo yesivumelwano.
Isisindo ongasiphakamisa namuhla akusona iphuzu. Iphuzu ukuthi ungumuntu osiphakamisayo manje. Qala kalula, qala leli viki, futhi uvumele amandla akuthole.
Imithombo
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- Mayo Clinic, Strength training: Get stronger, leaner, healthier
- American College of Sports Medicine, Physical Activity Guidelines