Ukuvivinya umzimba njalo kuthuthukisa ukwakheka kwakho komzimba, ukucabangela, kanye nempilo jikelele. Nokho, ukuzivocavoca kudinga umzamo nokungaguquguquki ukuze uthole imiphumela eyanelisayo.
Ukuzilolonga kuba umkhuba wokuphila cishe kuwo wonke umuntu. Uma ukuzivocavoca kungenanzuzo kuwe, ushoda kakhulu. Ukujima kuza nezinzuzo eziningi. Eminyakeni edlule, ukuzivocavoca kwenziwa kuphela abantu abambalwa ngezinhloso zokwehlisa isisindo. Nokho, izinto sezishintshile. Njengamanje, ukuzilolonga kuyindlela yokuba ngcono, ujabule futhi ube nempilo. Kuwukuzilibazisa kwabaningi, ukulutheka kwabanye, kanye nomgomo wabantu abaningi. Ngakho-ke, uqala kanjani ukuzivocavoca?
Izinzuzo Zokuzivocavoca
Ukuzethemba abantu abanako ngokuzivocavoca akukhona nje ubuqhawe. Ukuzilolonga kufakazele ukuthi kungenye yezindlela ezisebenza kahle kakhulu zokuhlala unempilo, ungacindezeli, futhi ujabule. Ukuvivinya umzimba njalo kukhulisa kakhulu isimo sempilo. Izinzuzo eziyinhloko zokuhlala umatasatasa zihlanganisa ukugcina isisindo somzimba esinempilo kanye nesisindo somzimba esifanele. Ukuzivocavoca futhi kukuvikela ezifweni ezingapheli. Ezinye izinzuzo zempilo ezibalulekile zihlanganisa ukuphakamisa imizwa yakho, ukwenza ngcono ukulala kwakho, ukuqinisa impilo yakho yengqondo, nokuthuthukisa impilo yakho yocansi. Ngaphezu kwalokho, ukuzilolonga kuzokusiza ugcine amazinga aphezulu wamandla. Ungaqiniseka ukuthi ukuzivocavoca kuzokwenza ube namandla futhi ngokuvamile kuthuthukise impilo yakho.
Izinhlobo Zokuzivocavoca Ongazizama
Ukuqonda lokho ofuna ukukuzuza ngemva kokuzivocavoca kubalulekile. Kuzokusiza ukuthi wenze izivivinyo ezifanele ezizokunikeza imiphumela elindelekile. Umzimba wakho futhi uyisici esibalulekile lapho unquma uhlobo lokuzivocavoca ozohileleka kulo. Ezinye zezinto ongazizama zihlanganisa;
Amandla
Ukuzivocavoca umzimba kukhulisa amandla emisipha yakho futhi kwenza umzimba wakho ube namandla. Isibonelo, ukuphakamisa izinsimbi, ukugijima, nokuqeqeshwa kokumelana. Zibandakanye kulezi zivivinyo uma ufuna ukukhulisa amandla emisipha yakho.
I-HIIT (Ukuqeqeshwa kwesikhashana kwe-High-intensity)
Lezi zivivinyo zihlanganisa ukuphindaphinda kokuzivocavoca okufushane okuphezulu kanye nochungechunge lwezivivinyo ezinomfutho ophansi.
Ukuvivinya umzimba
Lo msebenzi uhlanganisa ukunyakaza okuhlukahlukene okuqhubekayo, okuhlanganisa ukugijima, ukudansa, noma ukubhukuda.
Ama-calisthenics
Lezi zivivinyo azidingi izinto zokujima futhi zibandakanya amaqembu emisipha ahlukene. Zihlanganisa; ama-pushups, ama-sit-ups, amaphaphu, nama-pullups.
Ukuvumelana nezimo
Lezi zivivinyo zihlose kakhulu ukusiza imisipha yakho ukuthi ilulame, ukunciphisa ukulimala ngesikhathi noma ngemva kweseshini yokusebenza, nokugcina ukunyakaza okuhlukahlukene. Izibonelo zihlanganisa ukunyakaza okunwebekayo kwe-yoga.
Ukuzinza/ibhalansi
Lokhu kuqinisa imisipha futhi kukhulise ukusebenzisana komzimba. Zihlanganisa ukuvivinya umzimba kokuqinisa ingqikithi nama-pilates.
Izinkambu zebhuthi
Lezi zivivinyo zihlanganisa ukuvivinya umzimba nokuvivinya umzimba.
Uzikhuthaza Kanjani Ukuze Uqale Ukuzivocavoca
Iningi labantu abaya ejimini likuthola kunzima ukugcina ugqozi nsuku zonke. Kudingeka ugqozi ukuze uqale ukujima, futhi kuyisidingo uma ufuna ukugcina isimiso sakho sokujima. Nawa amathiphu azokusethela uhlelo lokufaneleka;
Gxila Emphumeleni
Vumela imigomo yakho yomzimba ibe ugqozi lwakho. Uma kungenzeka, landela abantu ngohlobo lomzimba olufunayo ezinkundleni zokuxhumana, hlala unolwazi ngenqubo yabo, futhi ukhethe imisebenzi elula ozoyifaka ohlelweni lwakho lokujima. U-Chloe ting, noma indlela yokuphila ye-Rock (Dwayne Johnson) kanye nokuma komzimba kungakukhuthaza.
Susa Izithiyo
Bheka noma yini engase iphazamise ukujima kwakho futhi uyiqede. Kufanele ugxile ikakhulukazi ekungazinaki izaba, njengokuthi 'Ngikhathele, ngimatasa,' nokuthi 'Ngeke ngikwazi.'
Hlela Kusengaphambili
Ukuhlela kahle kuzosiza ukubeka phambili ukujima kwakho njengoba wenza neminye imisebenzi ebalulekile. Hlela izivivinyo zakho ohlelweni lwakho, futhi ulwenze lube olunye lwezinhlelo zakho zansuku zonke.
Yazisa Abanye Ngokuziphendulela
Kwesinye isikhathi ukumemezela izinjongo zakho kwabanye kwanele ukukuphusha ukuthi wenze imisebenzi yakho. Bheka umlingani wokujima noma ucele ilungu lomndeni noma umngane ukuthi ahlole ukuqhubeka kwakho.
Yiba Lula Kuwena
Ukusebenza kudinga ukuzimisela. Uzobhekana nokudumala, izinhlungu zemisipha, ukukhathala, futhi isikhathi esiningi, uzozizwa ufuna ukuyeka. Hlala unomusa kuwena ngisho nalapho uzwa sengathi awuyitholi imiphumela elindelekile.
Ungakwenza Kanjani Ukuzivocavoca Kwakho Kujabulise Kakhudlwana
Ukunamathela ohlelweni lokufaneleka kungenzeka uma wenza iseshini yakho yokuzivocavoca ibe mnandi. Akufanele wesabe ukuya ejimini. Akufanele futhi ukubheke njengokumba eqolo, okwesabisayo, okuphazamisayo, noma okuyisicefe. Ukuzivocavoca kuyahluka ukusuka ekuthatheni uhambo nomngane kuya ekugijimeni ngaphandle, uma ama-treadmill noma i-weightlifting kungeyona inketho yakho eyintandokazi. Ungazama eminye imisebenzi ejabulisayo efana nokuqwala izintaba, ukudansa kwe-ballroom, i-Zumba, noma ukugibela amatshe uma uzonda ijimu. Ukumatanisa izivivinyo zakho nento oyithandayo kuyokusiza futhi ukuthi uhlale ukhuthazekile. Ukuzivocavoca nakho kungajabulisa uma uhlanganisa nabanye abantu. Isibonelo, ukuzibandakanya ebholeni lezinyawo nabangani kuhle.
Usebenza Kanjani Ngokuphepha
Thola Isimo Sakho Sezokwelashwa Kuqala
Xhumana nodokotela wakho ngaphambi kokuqala ukuvivinya umzimba. Ukukhathazeka ngezempilo njengomfutho wegazi ophakeme, isifuba somoya, nesifo senhliziyo kungase kudinge ukuhamba okulawulwayo.
Kulungele
Ukuzifudumeza kuzoshintsha imisipha oyoyidinga ukuze wenze ezinye izivivinyo.
Yehlisa umoya
Ngemuva kokusebenza, sebenzisa ama-stretch ukuze uzinzise izinga lokushaya kwenhliziyo yakho ezingeni layo lokuphumula.
Hydrate
Zifake emanzini ngendlela efanele ukuze ubuyisele amanzi owalahlekele ngenkathi uzivocavoca.
Naka Umzimba Wakho
Qikelela ukubona noma yikuphi ukungakhululeki noma ubuhlungu ngemva kokujima. Shintshela ekuzilolongeni okuphephile uma ubona ukuthi umzimba wakho awusabeli kahle kwezinye izivivinyo.
Isiphetho
Ukuzivocavoca akuwona umgomo olula ukuwufinyelela. Ukugqugquzeleka kunquma ukuthi uzobambelela yini ekuzilolongeni kwakho. Ukuntula ugqozi, ukukhetha okungalungile kokuzivocavoca, kanye nemigomo engenangqondo ngezinye zezizathu eziningi zokuxazululwa kwabantu ngabanye ukungena ekushayweni kwesakhiwo. Landela amathiphu agqanyiswe ngenhla ukuze uqale ukuzivocavoca futhi unamathele kukho.
MS, Lund University, Sweden
Ukudla okunomsoco kunendima ebalulekile ekuphileni komuntu. Imikhuba yokudla ingezinye zezinto ezithinta impilo yethu. Kuvame ukuba nombono oyiphutha phakathi kwabantu wokuthi izazi zokudla okunomsoco ziphoqelela ukudla okunemingcele kakhulu, kodwa lokho akulona iqiniso. Eqinisweni, angivimbi noma yimiphi imikhiqizo, kodwa ngikhomba amaphutha okudla futhi ngisize ukuwashintsha ngokunikeza amathiphu kanye nezindlela zokupheka ezintsha engizizamile ngokwami. Ngeluleka iziguli zami ukuthi zingamelani noshintsho futhi zibe nenjongo. Kuphela ngamandla nokuzimisela umphumela omuhle ungafinyelelwa kunoma iyiphi indawo yokuphila, kuhlanganise nokushintsha imikhuba yokudla. Uma ngingasebenzi, ngiyathanda ukuqwala. NgoLwesihlanu kusihlwa, kungenzeka ungithole ngisesofeni lami, ngigone nenja yami futhi ngibuka iNetflix.
