Amathiphu asheshayo
- Hlukanisa ukuzivocavoca kwakho kube izingxenyana ezivumela ukumisa.
- Nika ingane ngayinye indima ukuze zijoyine.
- Faka umculo bese nidansa ndawonye.
Wendlala imethi. Wathola ividiyo. Bese ingane yadinga ushamalubhesi, bese enye ingane yadinga indlu yangasese, bese ingane yokuqala yabuya ifuna ukwazi ukuthi wenzani. Ukuzivocavoca obukuhlelile sekuhambile.
Lesi yisimo sangempela sokunyakazisa umzimba wakho uma ukhulisa izingane. Isixazululo akukhona ukulinda impilo ezolile. Kungukushintsha ukuthi ukuzivocavoca kuvunyelwe ukubukeka kanjani.
Lahla umqondo weseshini engaphazamiseki
Inguqulo yasejimini yokuzivocavoca, isikhathi esisodwa esihlanzekile, sonke ngokwakho, imvamisa asisindi ekuhlangabezaneni nengane encane. Izindaba ezinhle zihlala esiqondisweni esisemthethweni. I-CDC ithi abantu abadala bangathatha umsebenzi wabo wesonto "bawuhlukanise ube izingxenyana ezincane zesikhathi," nokuthi "omunye umsebenzi womzimba ungcono kunokungabikho lutho." Uvunyelwe ukwenza imizuzu eyishumi manje neyishumi kamuva. Kusabalwa.
Ngakho qonda ukunyakaza okusinda ukuphazamiseka. Iqoqo lama-squat ongawamisa uwaqhubeke. Ukuhamba ongakwenza nge-stroller. Umjikelezo lapho ukumisa imizuzu emibili kungoni lutho. Umgomo umzimba onyakazile namuhla, hhayi uhlelo oluphelele.
Vumela izingane zingene
Into ezwakala njengesithiyo ingaba ukuzivocavoca. Izingane zihehwa yinoma yini oyenzayo, ngakho zinike indima.
- Vumela ingane encane ibe yisisindo. Yibambe uma wenza ama-squat noma ama-lunge, noma uyivumele ihlale emhlane wakho ngesikhathi se-plank imizuzwana embalwa.
- Kwenze umdlalo. Balani ukuphindaphinda ndawonye, ncintisanani nifinyelele kuma-jumping jack ayishumi, yima ubambe isimo esiyisiwula.
- Sebenzisa okusevele kusekhaya. Izitebhisi, isihlalo esiqinile, udonga, iphaseji lokumasha noma lokukhasa kulo.
- Faka umculo bese umane unyakaze. Ukudansa egumbini lokuphumula kuyi-cardio yangempela, futhi akekho okumele akwazi kahle.
Kukhona inzuzo ethulile lapha ngaphezu kokuzivocavoca kwakho. Izingane zikopisha lokho ezikubonayo, futhi umzali onyakazayo uvame ukukhulisa ingane enyakazayo. Izingane ezisesikhathini sesikole zona zidinga imizuzu egcwele engu-60 yomsebenzi ngosuku, ngakho iseshini yokugxumagxuma egumbini lokuphumula isiza nobabili ngasikhathi sinye. Awuntshontshi isikhathi kuzo ukuze uzivocavoce. Uyasichitha ndawonye.
Umjikelezo olula wasekhaya oguqukela isiphithiphithi
Awukho amathuluzi, akukho ukusetha. Yenza umnyakazo ngamunye imizuzwana engamashumi amathathu kuya kwamashumi amane nanhlanu, uphumule ngokudingekayo, uphinde umjikelezo izikhathi ezimbili noma ezintathu. Yima noma nini uma ingane ikudinga bese umane uqhubeka lapho ushiye khona.
- Ama-squat. Hlala emuva sengathi ufinyelela isihlalo. Bamba ingane noma isikhwama semhlane uma ukufuna kube nzima.
- Ama-push-up odongeni noma ekhawunta. Izandla odongeni, wencike phambili ucindezele emuva. Yehlela phansi phansi uma lokho kulula kuwe.
- Ukumasha noma amadolo aphezulu endaweni eyodwa. Nyakazisa izingalo. Mema ingane ukuba imashe nawe.
- Ama-glute bridge. Lala phansi, izinyawo ziqondile, uphakamise izinqe. Izingane ezincane zithanda "ukusiza" ngokuhlala phezu kwakho. Kuvunyelwe.
- I-plank ebanjiwe noma ukumasha kancane ngezandla namadolo. Bala ngokuzwakalayo ukuze kube umdlalo.
Wonke lowo mjikelezo mhlawumbe uyimizuzu eyishumi. Wenze kanye bese unyakazile. Wenze kathathu usuku lonke bese uqeqeshe ngempela.
Ukuthi nini uziphathe kancane, nasemzimbeni wakho
Uma ubuyela ekuzivocavoceni emva kokubeletha, ululama kunoma yikuphi ukulimala, noma ulawula isimo sempilo, xhumana nodokotela wakho noma udokotela wokwelapha ngokomzimba ngaphambi kokwengeza umthwalo, ikakhulukazi ngeminyakazo yokuphakamisa ingane. Yeka noma yini eletha ubuhlungu, ukuvuza, isiyezi, noma umuzwa wokuthi umgogodla wakho ungeke ubambe. Linganisa umnyakazo ngamunye kunamuhla: ububanzi obuncane, ukuphindaphinda okuncane, udonga esikhundleni sophansi. Iseshini efushane, ecophelelayo ihlala inqoba enzima ekulimazayo.
Ngezinye izinsuku izingane ngeke nanini zibambisane futhi uzokwenza ama-squat amathathu nokuphefumula okujulile. Lokho nakho ukunqoba. Ukungaguquki kumzali akukhona uchungechunge olungenabala. Kungukubuya kusasa unyakaze kancane futhi. Ibha iphansi kunalokho okucabangayo, futhi izingane zakho zikubukele uyeqa.
Imithombo
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- Centers for Disease Control and Prevention, What You Can Do to Meet Physical Activity Recommendations
- Children's Hospital Colorado, Family Exercise Tips