Ihlobo lifikile kwaye lixesha elifanelekileyo lokuba ube sempilweni kwaye ufumane loo mzimba ubusoloko uwuphupha. Kodwa njengoko ubhubhane usinyanzela ukuba sihlale endlwini kangangeenyanga, kulula ukuwela kwimikhwa engeyiyo kwaye ukhule umzimba obuthathaka. Ukuba usakhathazwa yimizimba yakho, ungaphindi ukhathazeke. Kweli nqaku, siza kuthetha ngeengcebiso ezimbalwa zokuba ungahlala njani usempilweni kwaye ufezekise umzimba wakho wamaphupha kule hlobo.
1. Zibekele usukelo lokuqina komzimba olusengqiqweni
Kufuneka uzimisele ukwenza usukelo lomzimba olufikelelekayo ngaphambi kokuba uqale nayiphi na inkqubo yokuzilolonga. Awunakulindela ukwehlisa iikhilogram ezingama-20 ngeveki okanye ufumane iphakheji ezintandathu ngobusuku obunye. Endaweni yoko, jonga kwiinjongo ezincinci nezinokufezekiswa ukuze uhlale ukhuthazekile kulo lonke uhambo lwakho lomzimba.
Umzekelo, ungaqala ngokuzibekela usukelo lokunciphisa ikhilogram enye ukuya kwezimbini ngeveki, okanye ukufumana imizuzu engama-30 yomsebenzi we-aerobic wemihla ngemihla. Wakuba ufezekisile ezi njongo, zivuze ngento oyithandayo, njengesidlo esinempilo okanye ubusuku befilimu.
2. Ziqhelise ukuzilolonga
Eyona nto ibalulekileyo ekwenzeni umthambo ube ngumkhwa. Kufuneka uhlale usenza umthambo rhoqo kwaye uwufake kwinkqubo yakho. Zinike ubuncinane imizuzu engama-30 ukuya kwiyure ukwenza umthambo yonke imihla kwaye uwuthathe njengedinga elingenakuphikiswana ngalo.
Ukuba usandul’ ukuqala ukuzilolonga, qala ngokuzilolonga okulula njengokuhamba, ukukhwela ibhayisekile, okanye i-yoga. Kancinci kancinci yonyusa ubunzima kunye nobude bokuzilolonga kwakho njengoko unyamezelo lwakho namandla akho ekhula.
3. Yitya ukutya okunesondlo
Ukuzilolonga kukodwa akuyi kukunceda ufezekise umzimba wamaphupha akho. Ukwadinga ukutya okunesondlo okukunika izondlo ozidingayo ukuze uzilolonge kwaye wakhe izihlunu. Zama ukutya okutyebileyo kwiproteni engenamafutha, iicarbohydrate ezintsonkothileyo, amafutha asempilweni kunye nefayibha.
Kuphephe ukutya okucutshungulwayo okuneekhalori eziphezulu kunye nezondlo eziphantsi, iziselo ezineswekile, kunye nezidlo zokutya. Endaweni yoko, khetha ukutya okupheleleyo okufana neziqhamo, imifuno, iinkozo ezipheleleyo, kunye nenyama engenamafutha. Sela amanzi amaninzi ukuze uhlale unamanzi kwaye uphephe iziselo ezineswekile ezifana nesoda kunye nejusi yeziqhamo.
4. Phumla ngokwaneleyo
Ukuphumla ngokwaneleyo kubalulekile ekulungiseni izihlunu nokuzivumela ukuba zikhule emva kokuzilolonga. Qiniseka ukuba ulala iiyure ezisixhenxe ukuya kwezisibhozo ubusuku ngabunye ukuze umzimba wakho ube nexesha elaneleyo lokuchacha emva kokuzilolonga.
Ukuba unengxaki yokulala, zama ukuziqhelanisa neendlela zokuphumla ezifana nokucamngca okanye i-yoga. Kuphephe i-caffeine okanye utywala ngaphambi kokulala, kwaye uziqhelise ukulala ngendlela ezolileyo ukuze umzimba wakho wazi ukuba lixesha lokuphumla.
5. Fumana umhlobo wokwenza umthambo
Ukuzilolonga nabahlobo kunokwenza ukuzilolonga kube mnandi ngakumbi kwaye kukukhuthaze ukuba uqhubeke nokuzilolonga. Fumana iqabane lokuzilolonga elineenjongo ezifanayo zokuzilolonga kunye neshedyuli ukuze nikwazi ukujonga omnye nomnye kwaye nenze ukuzilolonga kwenu kube mnandi ngakumbi.
Ningazilolonga kunye okanye nithathe inxaxheba kwiklasi okanye kumsebenzi womzimba eniwuthandayo nobabini. Ukuba nomhlobo wokomelela kunokukunceda uhlale ugxile, ugqibezele ukuzilolonga okunomngeni kwaye nibhiyozele yonke inkqubela phambili kunye.
Isishwankathelo
Ukuzilolonga kweli hlobo akufuneki kube nzima. Ngokuzibekela usukelo lokuqina olusengqiqweni, ukwenza umthambo rhoqo, ukutya ukutya okunesondlo, ukuphumla ngokwaneleyo, nokufumana iqabane lokuzilolonga, ungafikelela kumzimba wamaphupha akho, nokuba inqanaba lakho lokomelela lingakanani na. Ngoko ke qala namhlanje kwaye ulungele ukubonisa umzimba wakho omtsha nophucukileyo kweli hlobo!
Ixesha lokuthumela: Epreli-20-2023