Uyathanda ukukhwela ibhayisekile? Ukukhwela ibhayisekile kuzisa iinzuzo ezininzi ebomini bakho, nangona mhlawumbi awukazazi zonke iingenelo zokuziqhelanisa nalo mdlalo. Kwabanye, ukukhwela ibhayisekile yindlela yokomeleza imilenze yabo, abanye bakhetha lo msebenzi ukutshisa iikhalori ngendlela yokuzonwabisa okanye ngenxa yokuba bathanda ukujonga ihlabathi ukusuka ngasemva kwesali. Oku kuxhomekeke kumntu ngamnye, kodwa sifumanise ukuba akukho ngaphantsi kwe-15 iinzuzo zokukhwela ibhayisekile. Kwaye sifuna ukwabelana nawe ngazo.
Kukho abo bajika ukukhwela ibhayisekile ibe yindlela yokuphila. Kwaye inyaniso kukuba ayisweleki iimpawu zokusenza sithandane, kuba ngelixa uqhuba ibhayisekile ufumana iindawo ezintsha, ungaphakathi unxibelelwano nendalo kwaye uya kuqaphela ukuba njani kunciphisa ixhala ukuba ubandezeleka kwaye ungenayo indlela yokuyikhupha kwiinyanga.
Kodwa ukongeza, ukukhwela ibhayisekile kunezinye izibonelelo ezithe ngqo kwimpilo yakho. Kwaye kuba eyona ndlela ilungileyo yokuchaza into kukuyibonisa, ngezantsi siza kuchaza ezi zibonelelo kunye neengxoxo eziqinileyo ukuze uziqinisekise ngayo. Emva koko, wena ngokwakho uthathe isigqibo sokuba ukhwele okanye uhle kwibhayisekile.
Ukukhwela ibhayisekile: uncedo lomzimba nengqondo
Akukhathaliseki nokuba ukhetha ntoni na Ibhayisekile yasentabeni o ibhayisekile yendlela, nokuba yeyiphi na imeko okanye uhlobo lokunyovwa olukhethayo, into ebalulekileyo yinto odibana nayo xa ukumavili amabini. Abanye abantu baba likhoboka kangangokuba abanakuphila ngaphandle kokuphuma kwiindlela zabo zebhayisekile kwaye bajike lo mkhwa ube yindlela esempilweni. Kwaye abazange bazisole, ngokuchaseneyo. Kuba izibonelelo zempilo zokukhwela ibhayisekile ziyabonakala emzimbeni nasengqondweni.
Amadolo anamandla ngebhayisekile
Ukuhamba ngebhayisikile komeleza imisipha yamadolo. Le nxalenye yomzimba ihlupheke kakhulu ngenxa yokugqoka kunye nokukrazula ubudala kwaye ibuhlungu kunye nokungahambi kakuhle xa siphila ubomi bokuhlala okanye xa, ngokuchaseneyo, siqhuba uxinzelelo oluninzi kwaye siqhuba isenzo esiphindaphindiweyo. I-Pedaling yomeleza imisipha yakho kwaye iphucula impilo yamalungu akho emadolweni. Ke ngoko, oogqirha abaninzi bacebisa ukuvuselelwa kwebhayisikile kubantu abaye batyandwa edolweni.
Ukunciphisa i-cholesterol ngoncedo lwebhayisikili
Ziqhelanise imidlalo ye-aerobic efana nokukhwela ibhayisekile yehlisa i-cholesterol embi kwaye, ukongeza, inceda ukunyusa amanqanaba e-cholesterol aluncedo kwintliziyo. Kungenxa yoko le nto ukukhwela ibhayisekile kucetyiswa kakhulu kubantu bayo nayiphi na iminyaka.
I-Pedal yenza imidlalo ngaphandle
Yenza imidlalo yangaphandle Isempilweni kakhulu kwaye ayipheleli nje kumzimba wakho wenyama, kodwa ikwakhuthaza impilo-ntle yakho ngokweemvakalelo. Imiphunga yakho iza kube iphefumla umoya omtsha, ngakumbi ukuba uthatha isigqibo sokuwuthatha Ibhayisekile yasentabeni kwaye uphume uye kwindalo. Ukongeza, uya kuququzelela ubudlelwane boluntu, uya kukwazi ukudibana nabantu kwaye ukhanyise amehlo akho ngeendawo zamaphupha ukuba uthatha isigqibo sokuthatha indlela entle. Ukuba nebhayisekile yeyona ndlela ibalaseleyo yokuyeka ukuphila ubomi bokungaphumli.
Yandisa amandla
Ukungabikho kokuzilolonga kusikhokelela ekubeni sibe nokuxhathisa okuphantsi. Kuya kufuneka usebenze koku kwaye, ukuba uqala ukukhwela ibhayisekile rhoqo, uya kubona ukuba njani wongeza ukuxhathisa kwaye kubiza kancinci ukwenza nawuphi na umsebenzi wemihla ngemihla ofuna umgudu womzimba. Ukuba awukwazi ukunyamezela, izihlunu zakho ziphela ngokukhawuleza.
Ukufumana ukuxhathisa kufuneka uqeqeshe ngamaxesha athile, wandise ukuqina kunye nenqanaba kwaye uqeqeshe kakhulu. Musa ukungxama kwaye uqeqeshe ngomonde kunye nokungaguquguquki, kodwa qeqesha.
Tshisa amanqatha ngebhayisekile
Njengomthambo olungileyo we-aerobic, ukukhwela ibhayisekile kuyanceda tshisa amanqatha omzimba. Kusebenza ngokwenene ukunyovwa kwisisu esingenalutho, ukuze umzimba wakho ube nokuzoba kumafutha aqokelelweyo. Kodwa lumka, ayizukukunika ingozi yeswekile. Thatha into elula kwaye uqeqeshe ngobulumko.
Ukukhwela ibhayisekile ngumdlalo ozinzileyo
Ukuhamba ngebhayisekile nako kulungile kuba i umdlalo ozinzileyo. Ibhayisekile ayingcolisi kwaye unokuhamba iikhilomitha ezininzi njengoko ufuna, uncoma indawo okungqongileyo ngaphandle kokukhupha umsi kwindawo engqongileyo.
Ufumana iindawo ezintsha
Ukuhamba ngebhayisekile kukulungele fumana iindawo ezintsha kwaye udibana nabantu abanomdla endleleni. Ungade ugqibe ekubeni uneqela labahlobo abakhwela ibhayisekile ukuba bahambe nawe xa usiya.
Unxibelelana nendalo
Ngaba kukho nantoni na esempilweni neyomelezayo ngakumbi emoyeni nasemphefumlweni ngaphezu kokunxulumana noMama weNdalo? Ngelixa ukhwela ibhayisekile, ngakumbi ukuba ukhetha iindawo ezisemaphandleni, ungangena unxibelelwano nendalo. Iya kuba lunyango olugqwesileyo ukuqhawula kwisiphithiphithi kunye nokuphithizela kwesixeko.
Yandisa i-cadence
Njengoko uqeqesha ngebhayisekile wongeza i-cadence okanye inani lamanyathelo onokuwathatha ngomzuzu. Awuyi kuyiqonda, kodwa yizame. Bala amanyathelo owathathayo ngoku ngomzuzu kwaye wenze okufanayo ngexeshana, xa ukhwele ibhayisekile ngaphezulu.
Ibhayisekile iphucula amandla e-aerobic
Ibhayisekile iphucula amandla ethu okudlala, Lena Yinyaniso. Kodwa kufuneka usebenze umzimba wakho ukuze uyifezekise. Nokuba uqeqesha iiyure ezininzi ngosuku okanye, ukuba awukwazi, eya kuba yeyona ixhaphakileyo, ungayifumana ngokwenza uqeqesho lwexeshana kunye nokumelana.
Ukuhamba ngebhayisekile kunciphisa ukuxhalaba
Nawuphi na umdlalo kunciphisa ixhala, ngenxa yokuba ukhupha i-adrenaline, ukhupha loo mandla agqithisileyo aqokelelwa ngumzimba wakho ocinezelekileyo kwaye uyayikhulula ingqondo yakho kwiingxaki ngelixa uziqeqesha. Ngebhayisikili, ukongeza, uhamba iindawo kwaye ubona izinto ezinomdla endleleni yakho, oku kuthetha ukuba uphuma eluvalelweni lwakho.
I-Pedaling yenza ingqondo isebenze
Fumana iindlela ezintsha, woyise imiqobo kwaye ujonge indawo ekungqongileyo yenza ingqondo isebenze. Kule nto kufuneka songeze ukuba ukunyolwa kubangela ukuba umzimba ukhulule i-endorphins, ekwayinzuzo engqondweni.
Ukuhamba ngebhayisekile kuphucula ukujikeleza
Xa uhamba uhambisa imilenze yakho kwaye oku Inceda ukuhamba kwegazi, okulungileyo, kuba uphepha ukuphazamiseka okukhulu kwezempilo.
Yomeleza amajoni omzimba
Xa umzimba uhamba, akusiyo imilenze neengalo kuphela ezihambayo, kodwa umzimba wonke. Oku kunceda amajoni omzimba ukuba akwazi ukumelana ngakumbi kwaye angamelana ngcono nezoyikiso zempilo. Kunjalo ngoba, ukunyathela komeleza amajoni omzimba.
Ukuhamba ngebhayisekile kwehlisa uxinzelelo lwegazi
Ukuhamba ngebhayisekile kunokwehlisa uxinzelelo lwegazi, ukuba nje awuzilolongi kakhulu. Oko kukuthi, musa ukuthabatha ibhayisekile okokuqala kwaye uzame ukunyola ngesantya esipheleleyo, kuba unokugqiba ukuqengqeleka phantsi. Kodwa ukuba unyoba ngesantya esiphakathi, intliziyo yakho iya kukubulela, ngakumbi njengoko usiya uxhathisa.
Ezi zi-15 iinzuzo zokukhwela ibhayisekile ukuba besifuna ukwabelana nani, ngenxa yokuba ukuhamba ngebhayisikile Ngumdlalo onomtsalane nosempilweni.