Izibonelelo zokubaleka

Ukuba ucinga ukuya run kwaye ugcine imeko yomzimba elungileyo, emva koko ufunde kwaye uyakubona izibonelelo ezininzi zokubaleka, nangaphezulu ukuba uzenza ngaphandle.

Isibonelelo esikhulu kunazo zonke kukuba kuyanceda ukwandisa ubomi: ukubaleka malunga ne-25 km ngeveki kwimizuzu emi-6 / km. Kukulungele ukufezekisa le njongo. Ukubaleka iimayile ezintlanu ukuya kwezili-8 ngeveki kunokunceda ukunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo ngama-16%. Ngokubhekisele kwimeko yakho yeemvakalelo, imizuzu emfutshane eyi-20 yokubaleka ngemini inokusebenza ngakumbi kunaso nasiphi na isiqabu.

Izinzuzo:

• Ingqondo. Ikhupha ii-endorphins, izinto ezisengqondweni ezisinika imvakalelo yokuba sempilweni kunye nemimoya elungileyo.
• Amathambo. Ukuba ubaleka ngokumodareyitha unokunyusa ukutyeba kwamathambo emilenze yakho kunye neenyawo.
• Imisipha Ikhuthaza ukutshiswa kwamanqatha kwiimisipha kunye imetabolism yeeseli zemisipha.
• Amalungu. Kuyabanceda ukuba bahlale betyibilikile kubhetyebhetye, nangona kunjalo kunokuba yinto engenzi nto kwimeko yesifo esiya sisiba mandundu.
• IHormone Ukubaleka ngesantya esiphezulu kukhuthaza isenzo sokukhula kwehomoni kunye nokukhula kwemisipha, kwaye kukhawulezisa ukubuyela kwamathambo.
• Amaphaphu. Ukuphucula umsebenzi we-diaphragm.
• Inkqubo yomzimba. Yomeleza amajoni omzimba okoko inqanaba leemfuno zomzimba linganyuswanga, kuba linokuvelisa iziphumo ezichaseneyo.
• Inkqubo yentliziyo. Kwenza ukuba ukuqina kweendonga kunye nokwandiswa kwee-ventricles zentliziyo, oku kuvumela igazi elingaphezulu ukuba lifikelele entliziyweni ngentlanzi nganye.

Inkathalo ebalulekileyo:

• Sukuya kuqhuma ngokupheleleyo. Ukuba awuqhelanga ukwenza ezemidlalo, kungcono ukuqala ukubaleka ngokuthe ngcembe, oko kukuthi, ukubaleka, de ube ungena kwisingqi.
• Omnye umdyarho nomnye umdlalo. Ukubaleka ngumthambo olungileyo, kodwa kungcono ngakumbi xa uncedisana nawo nawuphi na omnye umdlalo wezemidlalo oququzelela ukulungelelaniswa komzimba.
• Nxiba izihlangu ezifanelekileyo. Izihlangu ezincinci kakhulu okanye ezityebileyo aziphilanga kwiinyawo zakho. Kananjalo, akulunganga ukubaleka kwindawo eqinileyo (ikhonkrithi), kodwa engceni, engenabunzima kakhulu okanye ithambe kakhulu.
• Nxiba iimpahla ezifanelekileyo. Ukuba lusuku olubandayo, zama ukuzifudumeza kakuhle, kwaye ukuba kushushu, nxiba iimpahla zefayibha zendalo ezingancamathisiyo emzimbeni.
• Yolula. Ngaphambi kokubaleka, yenza imithambo eyandisiweyo yokwenza izihlunu; kwaye kamva kananjalo ukuze izihlunu zibuyele kwimeko yazo yokuqala, kwaye ke ukuthintelwa kwezivumelwano kuthintelwe.
• Sukukroba iziqhoboshi. Ngaphambi nje kokugqiba inkqubo yakho yokusebenza, yehlisa isantya ukuze uzinzise ukubetha kwentliziyo yakho. Khumbula ukubaleka kukuzilolonga kwaye ngenxa yoko izinga lentliziyo yakho linyuka ngaphezu kwenqanaba eliqhelekileyo.