Ufumana ntoni ngokubaleka imizuzu engama-30 ngosuku?

Ukubaleka kukwayindlela elula nelula yokuzilolonga ukukhuthaza nokugcina zonke iinkalo zempilo yomzimba yomntu ngokwenza umthambo, kwaye kunempembelelo entle kwimpilo yomzimba neyengqondo. Yintoni oyifumanayo ngokubaleka imizuzu engama-30 ngosuku?

Okokuqala, impilo yomzimba
1 Ukuphucula ukusebenza kwentliziyo nokuphefumla Ukubaleka ngumthambo we-aerobic onokuphucula ngempumelelo ukusebenza kwentliziyo nemiphunga. Ukubaleka ixesha elide kunokunciphisa izinga lentliziyo ephumlayo kwaye kwandise ukusebenza kakuhle kwentliziyo.
2 Ukuphucula ukujikeleza kwegazi Ukubaleka kunceda ukuphucula ukujikeleza kwegazi kunye nokwandisa ukuhamba kwegazi emzimbeni wonke. Oku kubalulekile ekugcineni amanqanaba asempilweni oxinzelelo lwegazi kunye nokuthintela izifo zentliziyo.
3 Khuthaza ukulawula ubunzimaUkubaleka luqheliso olusebenzayo lokutshisa amafutha olunceda ekunciphiseni amafutha agqithisileyo nokulawula ubunzima. Uqeqesho lokubaleka rhoqo lunyusa izinga lakho le-basal metabolic, luvumela umzimba wakho ukuba utshise iikhalori ezingaphezulu xa uphumle.
4 Ukuphucula amandla emisipha kunye nokunyamezela Ukubaleka kubandakanya amaqela amaninzi emisipha asebenzisanayo ukunceda ukwakha amandla kwimisipha esezantsi kunye nemisipha engaphakathi. Uqeqesho lokubaleka ixesha elide lunokuphucula nenqanaba lokunyamezela komzimba ngokubanzi.
5 Ukwandisa uxinano lwamathambo Ukubaleka kubeka uxinzelelo emathanjeni akho kwaye kunceda ekukhuthazeni ukukhula kwamathambo kunye nokwandisa uxinano lwamathambo. Oku kubalulekile ekuthinteleni i-osteoporosis.

Okwesibini, impilo yengqondo
1- Uxinzelelo lokukhululwa
Xa ubaleka, umzimba wakho ukhupha amayeza endalo okuthomalalisa iintlungu afana nee-endorphins, ezinceda ekunciphiseni uxinzelelo kunye nokuxhalaba. Imeko yokucamngca yokubaleka ikwanceda abantu ukuba baphumle kwiingxaki zabo zemihla ngemihla.
2- Phucula umgangatho wokulala
Ukubaleka rhoqo kunokunceda ukulungisa iwotshi yomzimba wakho kwaye kuphucule umgangatho wokulala. Ukuziva udiniwe emva kokubaleka kunceda abantu balale ngokukhawuleza kwaye bonwabele ubuthongo obunzulu.
3- Khulisa ukuzithemba kwakho
Ukubaleka ngumdlalo ofuna ukuzingisa nokunyamezela, kwaye ukuzingisa ixesha elide kunokuphucula ukuzithemba komntu kunye nemvakalelo yokufezekisa. Utshintsho lomzimba kunye nophuculo lwempilo oluhambelana nokubaleka kwenza abantu bazithembe ngakumbi.
4- Phucula ukugxila kunye nenkumbulo
Ukubaleka kunceda ukuphucula ukusebenza kwengqondo, ukugxila kunye nenkumbulo. Ukuzilolonga nge-aerobic ngexesha lokubaleka kunokukhuthaza ukujikeleza kwegazi engqondweni kwaye kwandise ukunikezelwa kwezondlo engqondweni.

Imiba efuna ingqwalasela

Into enye ekufuneka uyiqaphele: Nxiba izihlangu ezifanelekileyo kunye nempahla xa ubaleka ukuze unciphise umngcipheko wokwenzakala. Yandisa kancinci kancinci amandla kunye nobude bokubaleka ngokweemeko zomntu ngamnye ukuze uphephe ukwenzakala emzimbeni okanye ukudinwa okubangelwa kukuzilolonga kakhulu.
Ukubaleka imizuzu engama-30 ngosuku kuneenzuzo ezininzi zempilo yomzimba nengqondo. Ukuba nje unamathela kulo mkhwa, ngokuqinisekileyo uya kuzisa utshintsho oluhle ebomini bakho.