Ihlobo liphezu kwethu kwaye lelona xesha lifanelekileyo lokumila kwaye ufumane lo mzimba ubusoloko uwuphupha.Kodwa ngobhubhane usinyanzela ukuba sihlale ezindlwini iinyanga, kulula ukutyibilika kwimikhwa engafanelekanga kwaye siphuhlise umzimba othambileyo.Ukuba usakhathazwa ngumfanekiso wakho, ungaphindi ukhathazeke.Kweli nqaku, siza kugubungela iingcebiso ezimbalwa malunga nendlela yokuhlala ulungile kwaye ufezekise umzimba wamaphupha akho kweli hlobo.
1. Zibekele usukelo olusengqiqweni lokomelela
Usukelo lokufaneleka lokufaneleka kufuneka lubekwe phambi kokuba kuqaliswe nayiphi na inkqubo yomthambo.Awunakulindela ukuba ulahlekelwe ngama-20 eeponti ngeveki okanye ufumane iipakethi ezintandathu ngobusuku.Endaweni yoko, jolise kwiinjongo ezincinci, ezifikelelekayo zokukugcina ukhuthazekile kulo lonke uhambo lwakho lokomelela.
Umzekelo, ungaqala ngokubeka usukelo lokuphulukana nekhilogram enye ukuya kwezimbini ngeveki, okanye ufumane imizuzu engama-30 yomsebenzi we-aerobic wemihla ngemihla.Nje ukuba uzifezekise ezi njongo, zivuze ngento oyonwabelayo, njengokutya okunempilo okanye ubusuku bemuvi.
2. Ziqhelise ukwenza umthambo
Undoqo wokomelela kukwenza umthambo ube ngumkhwa.Kuya kufuneka uhambelane nokusebenza kwakho kwaye ubabandakanye kwindlela yakho yesiqhelo.Zimisele ubuncinci imizuzu engama-30 ukuya kwiyure ukwenza umthambo yonke imihla kwaye uyithathe njengedinga elingaxoxisiyo.
Ukuba umtsha kwimithambo, qala ngokwenza imithambo elula njengokuhamba, ukukhwela ibhayisekile, okanye yoga.Yandisa ngokuthe ngcembe ukuqina kunye nobude bexesha lokuzilolonga njengoko unyamezelo lwakho kunye namandla esakha.
3. Yitya ukutya okunesondlo
Ukuzilolonga kukodwa akunakukunceda ukuba ufezekise ubume bamaphupha akho.Ukwadinga ukutya okunesondlo okukubonelela ngezondlo ozifunayo ukuze wenze umthambo kunye nokwakha izihlunu.Injongo yokutya okutyebileyo kwiiprotheyini ezibhityileyo, iicarbohydrates ezintsonkothileyo, amafutha asempilweni kunye nefiber.
Kuphephe ukutya okunekhalori ephezulu kunye nokutya okunesondlo esisezantsi, iziselo ezineswekile, kunye namashwamshwam.Endaweni yoko, khetha ukutya okupheleleyo njengeziqhamo, imifuno, ukutya okuziinkozo, kunye nenyama ebhityileyo.Sela amanzi amaninzi ukuze uhlale unamanzi kwaye uphephe iziselo ezineswekile njengesoda kunye nejusi yeziqhamo.
4. Phumla ngokwaneleyo
Ukuphumla ngokwaneleyo kubalulekile ekulungiseni izihlunu kunye nokuzivumela ukuba zikhule emva kokusebenza.Qinisekisa ukuba ufumana iiyure ezisixhenxe ukuya kwezisibhozo zokulala ubusuku ngabunye ukunika umzimba wakho ixesha elaneleyo lokubuyela kumzimba wakho.
Ukuba unengxaki yokulala, zama ukuziqhelanisa neendlela zokuphumla ezifana nokucamngca okanye i-yoga.Yiphephe i-caffeine okanye utywala ngaphambi kokuba ulale, kwaye sebenzisa inkqubo yokulala ezolileyo ukuze wazise umzimba wakho ukuba lixesha lokuphumla.
5. Fumana umhlobo wokuzilolonga
Ukwenza umthambo kunye nabahlobo kunokukwenza ukunandiphe ngakumbi umthambo kuze kukukhuthazele ukuba uqhubeke usenza umthambo.Fumana iqabane lokuzilolonga elineenjongo zokomelela okufanayo kunye neshedyuli ukuze nibe nokujongana kunye nokwenza umthambo wenu ube mnandi ngakumbi.
Ningajima kunye okanye nithathe inxaxheba eklasini okanye kumsebenzi womzimba eniwonwabelayo nobabini.Ukuba nomhlobo wokomelela kunokukunceda uhlale ugxile, ugqibezele umceli mngeni wokuzilolonga kwaye ubhiyozele inqanaba ngalinye kunye.
Isishwankathelo
Ukomelela kweli hlobo akuyomfuneko ukuba kube nzima.Ngokumisela iinjongo zokomelela, ukwenza umthambo wokuzilolonga, ukutya ukutya okunesondlo, ukuphumla ngokwaneleyo, kunye nokufumana iqabane lokomelela, unokuwuphumeza umzimba wamaphupha akho, nokuba ukwinqanaba lokuqina lomzimba wakho ngoku.Ke qala namhlanje kwaye ulungele ukubonisa umzimba wakho omtsha kunye nophucukileyo kweli hlobo!
Ixesha lokuposa: Apr-20-2023