Ukubaleka njengomsebenzi wokuzilolonga wesizwe, akunako nje ukomeleza ukomelela komzimba, kodwa kukwanegalelo ekuphumleni ngokwasengqondweni. Kodwa ungabaleka njani ngokukhawuleza, ngokuthe ngcembe kwaye ukhululeke ngakumbi? Ehlabathini lonke, iinkcubeko ezahlukeneyo, iindawo ezihlala kuzo, kunye nemikhwa yezemidlalo zonke zichaphazela indlela abantu ababaleka ngayo.Eli nqaku liza kukuthatha ngeendlela zokuqhuba kunye neenkcubeko zamazwe ahlukeneyo ukukunceda uphucule inqanaba lakho lokubaleka.
Okokuqala, ukubaleka kwamaKenya – ikakhulu ukubaleka umgama omde
Ukongamela kweimbaleki zaseKenya kwimidyarho emide kuyaziwa. Indlela yoqeqesho yokubaleka eKenya iye yaba yeyona nto ifunwa ngabantu. Iimbaleki zaseKenya zihlala zisebenzisa indlela yoqeqesho "ixesha elifutshane, ukuqina okuphezulu", baqeqeshe ukubaleka ngokukhawuleza, imali eninzi, ixesha elifutshane, kwaye banikele ingqalelo kwisiphumo soqeqesho ngalunye.
Okwesibini, ukugijima kweJapan - gxininisa kwi-posture kunye nokuphefumula
Ixabiso laseJapan elithi "imvisiswano" kunye "nokuziphatha," kwaye indlela yabo yokuqhuba ayifani. Ukugijima kweJapan kugxininisa ukuma okugqibeleleyo kunye nokuphefumla okuchanekileyo, kugxininisa "intloko ethe tye, isifuba sithe tye, isisu sitsalwe ngaphakathi, izinqe zitsalwa ngaphakathi, amadolo agobile, iinyawo entendeni yangaphambili, iinzwane zisuka emhlabeni", zenza isitayela esikhethekileyo.
Indlela yaseIndiya yokubaleka - esekwe kwiyoga
EIndiya, i-yoga kunye nokubaleka kunxibelelene ngokusondeleyo. Ukubaleka kwamaIndiya kugxile ekudityanisweni komzimba nengqondo, okokuqala ngokuziqhelanisa neyoga ukulungisa isimo somzimba, emva koko uye kuqeqesho lokubaleka. AmaIndiya adla ngokuthatha indlela yokubaleka, edibanisa ukubaleka nokuphefumla ngokwasemzimbeni.
Okwesine, ukugijima kweMelika - ngokusekelwe kwimpilo yomzimba
Inkcubeko yokomelela yase-United States yendele nzulu ezintliziyweni zabantu, nto leyo echaphazela indlela yoqeqesho lokubaleka kwaseMelika. Ukugijima kwaseMerika kunika ingqalelo kuwo wonke ukuqeqeshwa kwemisipha yomzimba, kugxininisa "uhlobo lomzimba womdlali". Iindlela zoqeqesho lokubaleka zaseMelika ziquka ukuphakamisa iintsimbi, i-aerobics kunye nezinye iindlela.
Isihlanu, ukubaleka kweBritane - isantya yeyona nto iphambili
Abantu baseBhritane badla ngokuthanda i-sprints kunye nokubaleka komgama ophakathi, kwaye indlela yoqeqesho yokubaleka yaseBritane ikwasekwe kwisantya. Uqeqesho lokubaleka lwaseBritane lufuna “ukukhawuleza, oluchanekileyo, olufutshane, oluqhumayo”, lugxininisa i-sprint, amandla aqhushumbayo kunye nokukwazi ukubounce longitudinal.
Isithandathu, ukubaleka kweRashiya - amandla asekwe
Uqeqesho lwaseRashiya lugxile kumandla kunye nokunyamezela, ngoko ke indlela yoqeqesho yokuqhuba isiRashiya nayo isekelwe kumandla. Ukugijima kweRashiya kubandakanya ukuqeqeshwa kobunzima kunye nokuqeqeshwa kwamandla okuqhuma, kwaye kugxininise ngakumbi kukulungelelanisa ngokubanzi.
7. Inkumbulo yemisipha - into engabonakaliyo
Kulo naluphi na uhlobo lokubaleka, inkumbulo yemisipha yinto engenakuhoywa. Kungakhathaliseki ukuba luhlobo luni lwesitayela sokugijima, kuyimfuneko ukwenza imemori ngokuziqhelanisa ngokuphindaphindiweyo, ukwenzela ukuba izihlunu zikwazi kakuhle izakhono zokugijima.
Isibhozo, ukulungelelaniswa kwesimo - phucula ukusebenza kakuhle
Ifomu efanelekileyo yokuqhuba isitshixo sokuphucula ukusebenza kakuhle. Ubume bomzimba bomntu wonke bohlukile, ngoko ke indlela yokusebenza yomntu wonke yahlukile. Ukuphucula i-posture kunokuphepha ukulimala kwezemidlalo kunye nokuphucula ukusebenza kakuhle, kubandakanywa: ukuthembela phambili, ukuguquka kweengalo zendalo, ukuzinza kwezinqe, njl.
Isithoba, isingqisho sokuphefumla - imo yokubaleka ekhululekile
Ukuphefumla ngundoqo wokubaleka, kwaye ukuba awuphefumli kakuhle, ukubaleka kuya kuba nzima. Ukuba ufuna ukubaleka ngokukhululekileyo kwaye ixesha elide, kufuneka ubeke ingqalelo kwisigqi sokuphefumla kwakho. Isingqisho sokuphefumla sinokufezekiswa ngokulungelelanisa isantya sokubaleka, ukuphefumla okunzulu njalo njalo.
10. Uqeqesho lokunyamezela - Ukuphucula ukuqina komzimba
Unyamezelo sesinye sesakhono esisisiseko sokubaleka, kwaye ukuphucula inqanaba lakho lonyamezelo kunokukunceda ukubaleka ixesha elide nangaphezulu. Uqeqesho lokunyamezela lubandakanya ukuqhuba umgama omde, uqeqesho lwexeshana, uqeqesho lweentaba kunye nezinye iindlela.
Ishumi elinanye, uqeqesho oluqhumayo - ukuphucula isantya kunye namandla
Amandla aqhushumbayo asisimbonakaliso sesantya sokubaleka kunye namandla. Ukwandisa amandla okudubula kunokwenza ukubaleka ngokukhawuleza kwaye kube ndlongondlongo. Uqeqesho oluqhumayo lubandakanya ukuqalisa umthambo, umthambo wokubaleka, ukubaleka umva njalo njalo.
Uqeqesho lobunzima - Yakha amandla emisipha
Ukuqeqeshwa kobunzima kunokomeleza amandla emisipha kunye nokuphucula ukuqina komzimba, okubaluleke kakhulu ukubaleka umgama omde kunye nophakathi. Ukuqeqeshwa kobunzima kubandakanya i-squats, i-bench presses, kunye nobunzima.
13. Yitya ngokusempilweni – Nika isondlo esaneleyo
Ukubaleka akufuni kuphela amandla anamandla omzimba, kodwa kunye nokutya okwaneleyo. Ukutya ukutya okunempilo kunokubonelela ngezondlo ezaneleyo kunye namandla okunceda ukubaleka ngcono. Ukutya okunempilo kubandakanya iintlobo ngeentlobo zezondlo ezifana neecarbohydrates, protein, kunye namafutha.
Ukuphumla kwezenzululwazi - ukuthintela ukulimala kwezemidlalo
Ukuphumla kwezenzululwazi sisitshixo sokuthintela ukulimala kwezemidlalo, kodwa kunye nekhonkco eliyimfuneko ekuqhubeni uqeqesho. Ukuphumla kwezenzululwazi kunokufezekiswa ngokulungelelanisa ukuqina koqeqesho kunye nexesha lokuphumla.
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Amazwe ahlukeneyo aneenkcubeko ezahlukeneyo zokuqhuba kunye neendlela zoqeqesho, kodwa ekugqibeleni, konke kukuphucula ukusebenza. Kuqeqesho oluqhubayo, sinokufunda kumava amanye amazwe, ngokweemeko zabo zomzimba kunye neenjongo zoqeqesho, siphuhlise izicwangciso zoqeqesho ezifanelekileyo kunye neendlela, ukuze kuphuculwe umgangatho wabo wokubaleka.
Ixesha lokuposa: Jan-09-2025