Izinzuzo eziyi-13 Zokuphotha Impilo Yakho Yomzimba Nengqondo

-Delile

• Lokhu kuvivinya kunikeza izinzuzo eziningi zomzimba nezengqondo uma sikusebenzisa lapho siziqeqesha.
• Umlando omfushane wokuphotha
• Ukuqeqeshwa kwe-Aerobic noma kwe-anaerobic?
• Izinzuzo zokuphotha
• 1. Umthelela ophansi emajoyini
• 2. Yehlisa ingozi yokulimala
• 3. Ithuthukisa impilo yenhliziyo
• 4. Nciphisa ukucindezeleka
• 5. Isiza ukulahlekelwa amafutha
• 6. Khulisa ukuzethemba
• 7. Ikhiqiza amakhemikhali wenjabulo
• 8. Kukusiza ulale kangcono
• 9. Kuthuthukisa amasosha omzimba
• Kuthuthukisa ukuqina
• 11. Amathoni imilenze, glutes kanye ABS
• 12. Thuthukisa ubudlelwano phakathi kwabantu
• 13. Kuqinisa amathambo namalunga

Lokhu kuvivinya kunikeza izinzuzo eziningi zomzimba nezengqondo uma sikusebenzisa lapho siziqeqesha.

Akekho ongabazayo ukuthi ukuzivocavoca umzimba kuyisizakala empilweni yethu. Eminyakeni eyishumi edlule, izindawo zokuzivocavoca bezilokhu zanda kakhulu, futhi yize inhloso yabanye kungukuthuthukisa ubuhle bomzimba, ukuzijwayeza ukuzivocavoca umzimba kuwumkhuba onempilo inqobo nje uma kungabi umlutha. Ubuwazi nje ukuthi kunabantu abanomlutha wokugijima? Ungafunda i-athikili "Runnorexia": umlutha wanamuhla wokugijima "ukwazi okwengeziwe.

Ezikhungweni zezemidlalo, umkhuba omusha useqalile futhi umkhuba wawo usanda ezikhathini zamuva: wona "ukuphotha", indlela yokuhamba ngebhayisikili yasendlini lokho kunikeza uchungechunge lwezinzuzo zomzimba nezingokwengqondo.

Umlando omfushane wokuphotha

Ezinsukwini ezintathu ngemuva kokufika e-United States evela eNingizimu Afrika ngo-1979, uJohnny Goldberg wabanjwa inkunzi ehhotela laseSanta Monica lapho ayehlala khona. Cishe engenamali ngenxa yalesi sehlakalo, ubengasebenzi. UJohnny Goldberg, owaziwa ngelikaJohnny G namuhla, unxenxe abanikazi bejimu ukuthi bamnike ithuba lokuthi asebenze njengomqeqeshi ozifundela yena, ekubeni esebe ngumqeqeshi wakhe iminyaka ejimini yaseGoli. Ngaba nenhlanhla! Futhi kungekudala ngemuva kokufika e-US wayesevele esebenza kulokho akuthandayo.

Lapho isimo sakhe sesizinze, yena ngaqala ukuzijwayeza ukunqamula izwe, okukhethekile kokuhamba ngebhayisikili ezintabeni, futhi bancintisana emicimbini eyahlukahlukene. UGoldberg uchithe amahora namahora egalaji lakhe eziqeqesha nebhayisikili lakhe ku-roller; nokho, le ndlela yabonakala iyisicefe. Ukuze azikhuthaze, wadlala umculo ukwenza ukujima kwakhe kujabulise futhi kujabulise. Uqaphele ukuthi isimo sakhe somzimba sithuthuka ngasikhathi sinye ukuthi ube nesikhathi esimnandi futhi watshela abangani bakhe, abaqala ukuhlangana egalaji lakhe futhi bonke baziqeqesha ndawonye ngesigqi somculo.

Kodwa uGoldberg wayenenkinga nge-roller, ngakho-ke ngo-1997, wayenebhayisikili lokuzivocavoca elakhiwe elifana nebhayisikili ayelisebenzisela ukuncintisana, ayezolibiza ngokuthi "umgijimi". Yazalwa kanjena-ke le ndaba yokuqina, esakazeka ngokushesha kulo lonke ugu olusentshonalanga ye-United States, futhi ngokuhamba kwesikhathi kuwo wonke umhlaba.

Ukuqeqeshwa kwe-Aerobic noma kwe-anaerobic?

Ukuphotha kungumsebenzi owenziwa eqenjini futhi iqondiswa ngumqaphi. Lolu hlelo lokuqeqesha lwenziwa ngamabhayisikili amile, ahlukile kunebhayisikili elijwayelekile elimile, ngoba line-inertia disk elenza liqhubeke nokunyakaza, ngisho noma singayeka ukuhamba ngonyawo. Lesi sici sisiza ukuhambisa ngezinyawo ukuthi kube ngokwemvelo kakhulu futhi idolo lethu alibambeki lapho liphusha.

Kuvamile ukukhuluma ngokuziphotha njengomsebenzi we-aerobic; noma kunjalo, amaseshini alo mdlalo angaqukatha umsebenzi wokukhuthazela wenhliziyo, ukuqeqeshwa kwejubane, kanye nomsebenzi wesikhawu, ngakho-ke ukuqeqeshwa kwe-anaerobic nakho kuyingxenye yale ndlela.

Izingwegwe zokuphotha, ikakhulukazi ngoba ujuluka futhi usebenza kakhulu, kumnandi futhi kuyashukumisa, ngayinye ilawula ukumelana kwayo ngokuya ngesimo sayo somzimba futhi ukunyakaza kuyimishini futhi kulula, ngokungafani nalokho okungaba yiseshini yesinyathelo noma isinyathelo. ukuzivocavoca umzimba.

Izinzuzo zokuphotha

Uma ucabanga ukuqala kulo mkhuba, naka le migqa elandelayo. Ngezansi ungathola uhlu lwezinzuzo eziyi-13 zokuphotha.

1. Umthelela ophansi emajoyini

Ukuphotha kuyabhekwa umdlalo onomthelela ophansi, ngakho-ke kungenzeka ukuthi uzuze ekuqeqeshweni ngaphandle kwamalunga noma ukuhlupheka kwamadolo. Umkhuba waso unconywa nakulabo abanesifo samathambo, ngokocwaningo olwenziwe yiNorway University of Science and Technology (NTNU).

2. Yehlisa ingozi yokulimala

Ngokungafani, ngokwesibonelo, ukugijima ku-asphalt noma ukwenza i-Crossfit, izindlela ezinomthelela ophansi mancane amathuba okuthi zilimaze. Ucwaningo lukhombisa ukuthi lezi zinhlobo zemisebenzi zisazuzisa kakhulu ekwenzeni ngcono amazinga okuqina, impilo yenhliziyo, noma ukuthuthukisa ikhwalithi yokulala. Ngaphezu kwalokho, ukuba ngumsebenzi onephethini yokunyakaza ephindaphindwayo, it iphephe kakhulu kunamanye amakilasi aqondisiwe njenge-aerobics.

3. Ithuthukisa impilo yenhliziyo

Ukuphotha yindlela enhle yokwenza inhliziyo yakho isebenze kahle. Ucwaningo lukhombisa ukuthi kusiza ukuthuthukisa ukuqina kwenhliziyo kakhulu futhi, ngaphezu kwalokho, iqinisa isitho sethu esibalulekile, ithuthukise izinga lokushaya kwenhliziyo futhi yehlise umfutho wegazi.

4. Nciphisa ukucindezeleka

Ukuphotha kusiza ekunciphiseni ukucindezeleka nasekuqedeni ukungezwani, okuyi kuyinto kungani kuhle ukuzijwayeza ngemuva komsebenzi onzima wosuku. Futhi, njenganoma yiluphi uhlobo lokuvivinya umzimba, umkhuba wansuku zonke wokuphotha wehlisa amazinga e-cortisol, i-hormone ekhishwa ngenxa yengcindezi. Lo mkhuba wezemidlalo uthuthukisa ikhono lomzimba wethu lokubhekana nengcindezi nemiphumela emibi yale nto.

5. Isiza ukulahlekelwa amafutha

Ukuphotha kuyinto Amazing ekahle ukushisa kilojoule, ngoba kuya ngamandla kungashisa kuze kufike ku-700 kcal ngeseshini eyodwa. Ngaphezu kwalokho, ukuqeqeshwa kwesikhawu kusibangela ukuthi singashisi amakhalori kuphela ngesikhathi seseshini, kepha futhi nangemva kokuzivocavoca.

6. Khulisa ukuzethemba

Ukuvivinya umzimba kungakwenza uzizwe kahle futhi kukusize ubukeke kangcono, okusho ukuthi ukuzibona kwakho kuzoba kuhle futhi, ngalokho, kungakhuphula ukuzethemba kwakho. Ngokuya nge-First Barometer on Movement eSpain eyenziwa ngu-'Rexona, ukuzivocavoca umzimba kusenza sizizwe sihle emzimbeni futhi kusivumela ukuthi sizizwe silondekile futhi sizethemba kakhulu. Vele, ngaphandle kokukhathazeka.

7. Ikhiqiza amakhemikhali wenjabulo

Ukuphotha kukhipha uchungechunge lwamakhemikhali ebuchosheni bethu, okunjalo njengama-endorphin noma i-serotonin. Ama-Endorphin anesibopho sokusenza sizizwe sinamandla futhi sinomoya omuhle ngemuva kokudlala imidlalo; futhi amazinga aphansi e-serotonin ahlotshaniswa nokudangala kanye nemizwa engemihle. Ucwaningo lukhombisa ukuthi ukuzivocavoca umzimba kukhuphula amazinga alawa ma-neurochemicals.

8. Kukusiza ulale kangcono

I-Serotonin ayithuthukisi nje kuphela imizwa, kepha futhi ikhuthaza ukukhiqizwa kwe-melatonin, okuyi-hormone ehlobene nokulala. Ngakho-ke, ukuzivocavoca umzimba futhi kukusiza ulale kangcono, njengoba kuvezwe yisifundo esivela eDuke University. Ngenxa yokuphotha, sithola ubuthongo obunokuthula futhi sizothuthukisa ikhwalithi nobungako bayo. Vele, akufanele yenziwe ngaphambi nje kokulala.

9. Kuthuthukisa amasosha omzimba

Ukuphotha kuqinisa amasosha omzimba futhi kuvikele izinhlobo ezithile zomdlavuza. Iqembu labacwaningi lithole ukuthi ukuzijayeza kwezemidlalo kwandisa inani lamaseli kumasosha omzimba, futhi yize umphumela ungowesikhashana, ukuvivinya umzimba njalo kuvikela amagciwane kanye namagciwane angadala izinkinga empilweni yethu.

Kuthuthukisa ukuqina

Yize ziningi izinto ezinomthelela ekusebenzeni kwezemidlalo, kusobala ukuthi ukubekezela kudlala indima ebalulekile kwezemidlalo. Ukuba ukuqeqeshwa isikhawu, ukuphotha ithuthukisa kokubili ukukhuthazela kwe-aerobic ne-anaerobic. Noma ungeyena umsubathi, lokhu uzokuqaphela nsuku zonke, ngokwesibonelo, lapho ukhuphuka izitebhisi noma uhamba uya emsebenzini, ngoba uzokhathala kancane.

11. Amathoni imilenze, glutes kanye ABS

Ezikhathini zokuphotha akusetshenziswanga ukumelana kuphela, kepha futhi kuthuthukisa ithoni yemisipha, ikakhulukazi endaweni esemqoka, izinqe nemilenze. Lapho sandisa ukumelana nebhayisikili, umzamo ofanayo wenziwa sengathi sasikhuphuka intaba, esivuna ukuthuthukiswa kwemisipha kulezi zindawo.

12. Thuthukisa ubudlelwano phakathi kwabantu

Ukuphotha kwenziwa eqenjini, into engakhuthaza kakhulu. Futhi, leli yithuba elihle lokuhlangana nabantu abasha futhi wenze abangane abasha. Njengoba ukuzethemba kwethu kuthuthuka futhi sinokuxhumana okwengeziwe nabantu abathile, kulapho sizwana kakhulu. Umculo ovela ezigabeni zokuphotha kanye nomoya omnandi nosebenzayo ukhuthaza ubudlelwane bezenhlalo.

13. Kuqinisa amathambo namalunga

Ukuphotha ngeke nje kuqinise imisipha ethile efana ne-glutes noma imisipha, kepha amathambo, imisipha nemisipha ezungeze le misipha nakho kuzoqiniswa. Lokhu kubuye kube kuhle uma kwenziwa eminye imidlalo, njengoba inciphisa ingozi yokulimala.