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Imikhuba yokuzivocavoca - izixazululo ezi-pragmatic

Yimiphi imikhuba emihle yokuzivocavoca umzimba?

TOkuhleInhloso yabantu abaningi ukusebenza kuze kufikeukuzivocavoca umzimbaIzikhathi ezi-5 ngesonto imizuzu engama-30 kuya kwengama-60 ngesikhathi. Uma imizuzu engama-30 kuya kwengama-60 ngasikhathi izwakala kunzima ukulingana nohlelo olumatasa, ungahlukanisa umsebenzi wakho womzimba ube iziqephu ezincane zesikhathi.7. 2020.





Wake wazibuza ukuthi kwenzekani emzimbeni wakho lapho uqala ukuzivocavoca? Izinguquko emzimbeni wakho, emisipheni, engqondweni nasenhliziyweni? Kulesi sihloko, sizohlola ngqo lokho. Bathi ukuzivocavoca umzimba kufana nokuphuza iphilisi lomlingo ubuchopho bakho, futhi uma kungaba khona umuthi ongenza noma yini empilweni yakho, kungenzeka kube umuthi obaluleke kakhulu owake wakhiqizwa. Kungani ukuzivocavoca kusizuzisa kangaka? Enye yemikhuba ebaluleke kakhulu yabantu abaphumelele kakhulu ukuthi uyitholile.

Wake wazibuza ukuthi kungani? Encwadini yakhe ethi 'The Power of Habit', uCharles Duhigg ukhuluma ngalokho okubizwa ngemikhuba yamatshe angukhiye. Le yimikhuba okuthi uma yenziwe, ithuthukiswe futhi isetshenziswe, ithinte izinguquko kuzo zonke izici zempilo yethu. Ukuvivinya umzimba kuwumkhuba obalulekile, yingakho noma ngubani ofuna ukuthuthukisa ukuzithiba kufanele aye ejimini njalo noma enze uhlobo oluthile lokuzivocavoca.

Ngakho-ke sonke siziqonda kahle izinzuzo zomzimba zokuvivinya umzimba - ubukeka ungcono, wehlisa isisindo, ukhuluphele, uzuze imisipha, futhi uvame ukuba namandla. Lezi zinguquko kulula ukuzibona ngeso lenyama. Izinzuzo zokuzivocavoca umzimba azizona nje ezingenhla, noma kunjalo.



Iningi labantu abavivinya umzimba lizothola ukuthi lijabule ngokwengeziwe, likhuthazeka ngokwengeziwe, futhi alicindezelekile. Ngalesi sizathu, ukuzivocavoca kuchazwe njengekhambi eliyisimangaliso futhi kunconyelwe ukwelashwa kwengcindezi, ukuqwasha, ukulahleka kwenkumbulo, i-Alzheimer's kanye neParkinson. Lokhu kungenxa yokuthi umzimba ukhiqiza ngokwemvelo ama-hormone ngesikhathi sokuzivocavoca, futhi lawo mahomoni afaka i-serotonin, i-endorphins, kanye neprotheyini eyaziwa njenge-neurotrophic factor (BDNF) ebuchosheni.

Ngayinye yalezi hormone ngendlela yayo isiza ukuqeda ukucindezeleka, iphakamise imizwa, ithuthukise ukulala, ithuthukise ukufunda, futhi iholele ekwandeni kokuzethemba. Ikakhulukazi lapho uqala ukuzivocavoca okokuqala noma ngemuva kwekhefu elide, uzozizwa uqaphile futhi unamandla. Ngoba ukwanda kwesilinganiso senhliziyo yakho kusho ukwanda kokugeleza okuphelele ne-oxygen ebuchosheni.

Lokhu kukhipha ingqamuzana lobuchopho elikhethekile elibizwa nge-dopamine, elibhekele ukugqugquzela. Uma uke wazizwa ukhathele noma uvila futhi ungazizwa uthanda ukwenza noma yini, kungenxa yokuthi untula i-dopamine. I-Dopamine inesibopho sokukhuthazeka nokunakwa kwethu futhi inesibopho sokuzizwa sanelisekile lapho sifeze okuthile, ikwenza ufune ukwenza izinto futhi ikuthulisa ukuthi bekufanele.



Ngakho-ke uma untula i-dopamine, ungathola izinto kunzima ukuzenza ngoba awutholi ukugcwaliseka okwanele ukuzithethelela. Kepha uma uzivocavoca umzimba, ukhulisa ngqo inani le-dopamine egazini lakho, futhi esikhundleni sokuthi uzizwe ukhathele futhi uphelelwe amandla, uvele uzizwe ukhuthazekile futhi unamandla. Sizokhuluma kabanzi ngalokhu ngokuhamba kwesikhathi, kepha ake sibheke imiphumela yokuzivocavoca umzimba kuqala.

Imiphumela ebonakalayo yokuzivocavoca ingahle ingabonwa emasontweni ambalwa wokuzivocavoca, amathuba amahle okuthi noma ngabe sekuphele inyanga yokuzivocavoca, kungabi khona imiphumela ebonakalayo. Kodwa-ke, izinguquko zebhayoloji zenzeka ngaso sonke isikhathi sokuqeqeshwa nokuvivinya umzimba, noma ngabe uyazibona noma cha. Okokuqala, emasontweni ambalwa ngemuva kokuqala inqubo ye-cardio, uzothola ukuthi unamandla amaningi ngenxa yokwanda kwe-metabolism ne-mitochondria.

Omunye wemibono eyiphutha enkulu ngokuzivocavoca ukuthi ukuvivinya umzimba kubangela ukwehla kwesisindo, hhayi ukuzivocavoca akubangeli ukuncipha, kudala imisipha. Futhi njengoba imisipha mitochondria ne-mitochondria zishisa amandla. IMitochondria yizingxenye zamaseli akho eziguqula ama-carbohydrate, amafutha, namaprotheni abe uphethiloli osetshenziswa yimisipha yakho ukwenza umsebenzi wawo.



Ngemuva kwamasonto ayisithupha kuya kwayisishiyagalombili, ucwaningo lukhombisile ukuthi abantu bangakhuphula i-mitochondria yabo kuze kufike kuma-50%. Ngama-mitochondria amaningi kumaseli akho, uzobona ushintsho ekuqineni komzimba wakho. Isibonelo, ungakwazi ukukhuphuka kalula izitebhisi ebezizokwenza uzizwe sengathi umane nje wagijima isigamu semarathon.

Cishe cishe inyanga, imisipha yakho izoqala ukukhula futhi iqine. Yize lokhu kungahle kungabonakali, njengoba uzivocavoca umzimba uzokuzwa amandla emisipheni yakho. Lapha ukwanda kwe-metabolism kuphakeme kakhulu, amangqamuzana emisipha adinga amandla amaningi, okusho ukuthi ashisa amakhalori amaningi, empeleni ashisa ama-calories amaningi kunamaseli amafutha, noma ngabe awuvocavoci umzimba.

umlando we-tour de france

Ngakho-ke isikhathi osisebenzisa ukuzivocavoca sizozuza isikhathi eside ngemuva kokuyeka ukujima. Lokhu kusho ukuthi ungakwazi ukuhlala embhedeni wakho ngokoqobo ubukele i-TV noma i-Netflix futhi usashise amanoni, noma ngabe lokhu kufanele kujatshulelwe ngokuqapha. Isayensi yezokwelapha kazwelonke uma, ngemuva kwesikhathi esiyizinyanga eziyisithupha, uzivocavoca ngokungaguquguquki, ikakhulu inhliziyo.

Ungalindela ukukhuphuka okungama-20% ku-VO2 max yakho yonke. I-VO2 max ivame ukusetshenziswa njengenkomba yokuqina, ilinganisa ijubane lapho umzimba wakho ungaletha khona i-oksijini emisipheni yakho ukuze ibaselwe. Ngokuyinhloko, i-VO2 max ephakeme isho ukuthi ungagijima ngokushesha futhi isikhathi eside ngesikhathi esincane.

Ngakho-ke ukwanda ngama-20% ku-VO2 max yakho kufanele kusho ukuthi ungaqhubeka nokugijima cishe ngama-20% ngesikhathi esifanayo. Ngakho-ke lokho kusho ukuthi uma ukwazi ukugijima imayela ngemizuzu eyi-10, ukwanda okungu-20% ku-VO2 max yakho kufanele kusho ukuthi manje usungagijima amamayela ayi-1.2 ngemizuzu eyi-10, noma imayela eli-1 cishe imizuzu eyi-8.

Ekugcineni, ukuzivocavoca umzimba njalo kukhulisa ubukhulu benhliziyo yakho futhi ekugcineni kuyayiqinisa. Uma uzivocavoca umzimba, izinga lokushaya kwenhliziyo yakho liyakhuphuka futhi limpompa igazi eliningi kunokujwayelekile, ngaleyo ndlela liqinisa imisipha enhliziyweni yakho, kunciphise amathuba okuhlaselwa yinhliziyo. Lokhu kuvame ukwenzeka ngemuva kwezinyanga eziyisithupha zokuqeqeshwa okujwayelekile, cishe ngesikhathi esifanayo imiphumela ebonakalayo yoqeqesho ibonakala ngokusobala.

Eminye yemiphumela yomzimba engahle ingabonakali ifaka phakathi ukwanda kokutholakala kwegazi ebuchosheni. Ubuchopho busebenza kahle, okuholela ekugxileni okungcono ngesikhathi semisebenzi. Ngaphezu kwalokho, ukuvivinya umzimba kukhuthaza ukwakhiwa kwamangqamuzana obuchopho amasha, okuthuthukisa ukufunda nokukhumbula.

Ama-endorphin nawo akhishwa ngesikhathi sokuzivocavoca ukulwa nanoma yikuphi ukucindezeleka. Yize inganembile, ama-endorphin aziwa ngokuthi 'zizwa ama-hormone amahle'.

Yiziphi izivivinyo ezi-7?

7Okuphumelela KakhuluUkuzivocavoca umzimba
  1. Ukuhamba. Noma yikuphiukuzivocavoca umzimbaUhlelo kufanele lubandakanye nenhliziyoukuzivocavoca umzimba, eqinisa inhliziyo futhi ishise ama-calories.
  2. Ukuqeqeshwa isikhawu.
  3. Izikwele.
  4. Ama-lumges.
  5. Ukujima.
  6. Ama-Crunches Esisu.
  7. Umugqa we-Bent-over.
12. 2009.

Ngikwenza kanjani ukuzivocavoca umzimba kube inkambiso yansuku zonke?

Yenza ukuzivocavoca umzimbaukuumkhuba wansuku zonkeAmathiphu ayi-10
  1. Hlanganisa i-Zivocavocendawonye. Awudingitholakonke okwakhoukuzivocavoca umzimbangasikhathi sinye.
  2. Ukuzivocavoca umzimbanomngani.
  3. Yigcine ngokushesha.
  4. Hambisa izinyawo zakho ngaphambi kokudla.
  5. Zama i-pedometer.
  6. Vala i-TV, ikhompyutha, ne-smart phone.
  7. Shintsha isikhathi sokuhlala sibe sesikhathini esifanelekile.
  8. Bhalisela ikilasi.

Ngabe ufuna ukuqala ukuzivocavoca umzimba nsuku zonke impilo yakho yonke, noma ngabe lina, useholidini, umatasa kakhulu, wusuku lwakho lokuzalwa, noma kukhona okunye okwenzekayo. Sonke siyazi ukuthi ukuvivinya umzimba njalo kubaluleke kangakanani ekuvikeleni nasekwelapheni ezinkingeni zezempilo njengokushaywa yisifo sohlangothi umfutho wegazi abaningi isifo somdlavuza isifo somdlavuza nokunye okusiza ukuba ulale kangcono kuthuthukisa imizwa yakho futhi kwandisa amandla khumbula ukuzivocavoca ukuze wehlise isisindo lapho-ke ngizokumisa ngokushesha cha ngokungafani nenkolelo evamile kunzima kakhulu, Ukwehlisa isisindo somzimba ngokuzivocavoca umzimba ngaphandle kokushintsha imikhuba yakho yokudla ngokuphelele ngeke kwenzeke, uma umgomo wakho ukunciphisa isisindo lapho-ke udinga ukwehliswa ngokushesha okukhulu, ukuqala ngengqondo efanele kubalulekile uma usendleleni efanele ngokuzivocavoca Ufuna ukuhlala kude, ngakho-ke kwenze ngezizathu ezifanele zenhlalakahle yakho yempilo yesikhathi eside nenjabulo akudluli zonke lezi zinto ukuthola umthamo wethu wansuku zonke we-e xercise sinezindlela eziningi esingakhetha kuzo ungaya ejimini ubhukuda uthathe ikilasi lokudlala ithenisi noma wenze olunye uhlobo lokuzivocavoca futhi wenze lezi zinto ngamandla ngokuzijabulisa okungaka, kepha kuzothatha isikhathi eside ukuthola o Iziphi ezinye izindlela ezikhona zokuzivocavoca, noma ngabe unesikhathi esincane, hlala ubukele. Amaphesenti ama-23 kuphela noma ngaphansi kwengxenye yesine yabantu baseMelika abathola ukuzivocavoca umzimba ngokwanele Ngokwalo mbiko ka-2018, abantu abaningi abakutholi ukuzivocavoca umzimba okwanele ngezizathu ezahlukahlukene - abanye bazizwa bematasa kakhulu bengazizwa benogqozi lapho bengazi ukuthi ungaqala kanjani noma ungenazo ezinye izinto eziza kuqala empilweni, bakhetha ukusebenzisa isikhathi sabo uma kukhulunywa ngesikhathi nogqozi lapho-ke kunendlela elula yokuthola ukuzivocavoca okuncane nsuku zonke ngokukufaka emsebenzini wethu wansuku zonke lapho unganikeli '' Unesimiso sokuzivocavoca umzimba kodwa qala kancane yonke into esimeme yakhiwa kancane kancane ngokuphindaphindwa nangokwenza ngcono, okubalulekile ukukwenza kube ngokwemvelo njengokudla, ukuxubha amazinyo nokugeza.

Musa ukuchitha usuku ungazenzi lezi zinto, ubungakwenza futhi uma unomkhuba wokuzivocavoca umzimba, noma ngabe ubaluleke kangakanani, ungakhulisa kancane kancane ubude namandla. I-World Health Organisation incoma le misebenzi ephansi yomzimba elandelayo: Thatha izincomo ezincanyana zemizuzu eyi-150 yokuvivinya umzimba ngokulingene ngamandla ngaphezu kwesonto / izinsuku eziyi-7, okusho ukuthi cishe imizuzu engama-20 ngosuku, ngakho-ke umbuzo noma umgomo wakho wokuqala uzoba kanjani wenza ama-20 usuku ngalunye Amaminithi wokuzivocavoca Ingxenye enzima kunazo zonke iyaqala Kunokumelana okukhulu nemisipha yakho futhi eyami ingahle ingafuni nje ukudlala ngoba ayijwayele, ngakho-ke yenza kube lula kuwe ukuze ungabi nasizathu , zama ukwenza izinto ezilandelayo nsuku zonke futhi wakhe inombolo eyodwa ezongena empilweni yakho yansuku zonke futhi lapho uzama ukugijima ngokushesha kunokugijima, kwenze umgomo ukuhamba imizuzu eyi-10 nsuku zonke esikhundleni sokulinda imizuzu emihlanu yebhasi. Ungaya futhi kunombolo yesitobhi sebhasi elandelayo Go 2 uthathe izitebhisi noma nini lapho ungakhona.

UStanley olinde ikheshi esitebhini esizihambelayo uthatha isikhathi futhi, ngakho-ke kungani ukunganyuki nje izitebhisi kuwumsebenzi omuhle futhi kuzokhuphula izinga lokushaya kwenhliziyo yakho ngokushesha, udinga ukusukuma ngoba inombolo yesi-3 ingesinye isikhathi esizayo lapho ucabanga ukugoba ngaphezu kokucosha phansi zama ukugoba esikhundleni salokho qiniseka ukuthi uqoshama kahle ukuze ungalimazi umqolo wakho futhi ngasikhathi sinye qeqesha amabhuzu akho nemilenze engu-4 kanye ngosuku wenze ukuqeqeshwa okufushane kokuphindaphinda okuyishumi kokuphonswa noma ama-sit-up noma i-10 Planking Yesibili Khetha i-Poison yakho Ungakwazi ukwenza okuningi kakhulu, kepha kungcono uqale ngokuncane futhi uqiniseke ukuthi unamathela kuyo inani lezimpinda ngokuhamba kwesikhathi, ukugcina umkhuba wakho endaweni, khetha u-6 Kulula Kwenze umkhuba ukwenza umsebenzi wakho osheshayo ngokungaguquguquki ngemuva nje komunye umsebenzi noma omunye Yenza omunye umcimbi wosuku Akukhathalekile ukuthi uwenza nini, inqobo nje uma unenkani ndawonye kungaba okulungile ngemuva kokuvuka kwakho noma ngemuva kokudla kwasekuseni noma ngaphambi kokugeza ukuze ungah ave ucabanga ukuthi ungayenza nini ngemuva kwesikhashana cishe izovela ngokuzenzakalela ibe yisihlanu emsebenzini, uthathe amakhefu amafushane kakhulu phakathi, noma ngabe usehhovisi noma ekhaya bese unyakaza uyokha amanzi noma uya efasiteleni bese ubheka ngaphandle , uma usekhaya ungenza nejump jump ngenkathi ucabanga ngalokho okufanele ukwenze noma ukuhambisa ngenkathi uxazulula inkinga ekhanda lakho futhi kuzokusiza ukuthi ucabange kahle lapho uthi nhlá, ukwenza lezi zinto kungabonakala kungento yalutho, kepha ungawathathi phansi amandla omkhuba omncane wokuqala okuthile kungaba nzima kakhulu, kepha uma nje ukukuqonda lokhu futhi ukubambelela kukho, uzokwakha ukuzethemba kanye nogqozi kuzokwazi ukwengeza ukuphindaphinda nokwakha okuvela kubo . Ingxenye yale ndatshana ikushukumisele ukuthi ufake uhlelo lokuzivocavoca empilweni yakho yansuku zonke, ungazise emibhalweni engezansi futhi ubhalise futhi ungakhohlwa ukucindezela insimbi encane ye-alamu uma ungazibonanga ezinye izindatshana ezinjengalezi ezifuna ukuphuthelwa, siybaonga ngokubukela

Yiziphi izivivinyo eziyisisekelo eziyishumi?

Gcina ingxabano okungenani bese unamathela kuzisekelo.
  • Ama-lumges. Ukuphonsela inselelo ibhalansi yakho kuyintokubalulekileingxenye ye-rounded kahleukuzivocavoca umzimbainqubo.
  • Ukujima. Yehlisa unginike ezingama-20!
  • Izikwele.
  • Ukuma ngaphezulu kwengcindezi ye-dumbbell.
  • Imigqa ye-Dumbbell.
  • Ukudutshulwa komlenze owodwa.
  • Ama-Burpees.
  • Amapulangwe aseceleni.

oh hey wonke umuntu, nguDoctor Jo noMiss Remy, futhi namhlanje sizokukhombisa izivivinyo zami eziyisisekelo eziyishumi ezilinganiselwe. Ngakho-ke ake siqale ngokuzivocavoca ibhalansi, njalo ufuna ukuqala ngokubambelela kokuthile. futhi ufuna ukuqala ngamasekhondi ayi-10 kuye kwangama-15 ayo, nawo. kepha ekugcineni ufuna ukusebenza ngendlela yakho kuze kube cishe umzuzu ngamunye.

Ngakho-ke okokuqala kuzoba nje ukuma kweRomberg. kanjalo nesimo seRomberg lapho unezinyawo zakho zisondelene ngangokunokwenzeka futhi uzama ukugcina ibhalansi yakho. Ngokuma kweRomberg, beka isihlalo noma okuthile okuzinzile eduze kwakho uma kungenzeka ukuthi ukudinga ibhalansi.

Sondeza izinyawo zakho ndawonye ngangokunokwenzeka, bese ulinganisa nje. Ngakho-ke inombolo yesibili yiRombergs ngamehlo avaliwe. Ngakho-ke kuyafana.

khipha uwoyela webhayisikili ezingutsheni

Ukuma nje, kepha kulokhu uzovala amehlo akho njengoba wenza. Qiniseka futhi ubambelele entweni lapho uyidinga. Okwe-Romberg Eyes-Closed Posture, qiniseka ukuthi unesihlalo noma okuthile okuzinzile eduze kwakho uma kungenzeka ukuthi ukudinga ibhalansi.

Sondeza izinyawo zakho eduze ngangokunokwenzeka, bese uvale amehlo akho. Ngakho-ke inombolo yesithathu yiRomberg futhi, kepha manje uphendulela ikhanda lakho emuva naphambili. Lokho kuphonsa ukubukeka kwakho kokubuka kungabi bhalansi.

Qiniseka futhi ubambelele kokuthile ozoqala ngakho. Qiniseka ukuthi unesihlalo noma okuthile okuzinzile eduze kwakho kwesitendi seRomberg ngekhanda lakho elitshekele eceleni uma kungenzeka ulidinge ukulinganisela. Sondeza izinyawo zakho ndawonye ngangokunokwenzeka, bese uguqula ikhanda lakho lihle futhi ngobumnene ukusuka kolunye uhlangothi. ngakho-ke kuphelile okuncane futhi. OkweRombergstance ngokunyakaza kwekhanda kuye phezulu naphansi, qiniseka ukuthi unokuthile okuzinzile eduze kwakho, njengesihlalo noma i-countertop, uma kwenzeka uyidinga ibhalansi.

Sondeza izinyawo zakho ndawonye ngangokunokwenzeka, bese ubheka phezulu naphansi. Ngakho-ke inombolo yesihlanu yiRomberg ngokuhamba okungajwayelekile. Ngakho-ke ungayisebenzisa njengomcamelo.

Uma une-foam foam, ungasebenzisa uhlaka lwe-foam. abanye abantu baze basonge umata wabo we-yoga. Ngokuma kweRomberg emhlabathini ongalingani, ungabeka umcamelo phansi, noma uma unogwebu ungasebenzisa igwebu. unyathele umqamelo.

Sebenzisa isihlalo noma okuthile okuzinzile eduze kwakho uma kungenzeka ukuthi udinga ibhalansi, futhi izinyawo zakho zisondelane ngangokunokwenzeka, bese ulinganisela. Oh kulungile. Ngakho-ke inombolo yesithupha iyitandem stand.

I-Tandem ingunyawo olulodwa nje phambi kolunye, ngakho-ke ungaqala ukuguqulwa futhi ube nazo eceleni, kepha ekugcineni ufuna unyawo lwakho lube olunye ngaphambi kolunye. Ngokuma kwe-tandem, qiniseka ukuthi unesihlalo noma okuthile okuzinzile eduze kwakho uma kungenzeka ukuthi ukudinga ibhalansi, bese ubeka unyawo olulodwa ngqo phambi kolunye bese ulinganisa nje. Ngakho-ke inombolo eyisikhombisa iyitandem stand ngamehlo akho avaliwe. ngathi uRemy wayelele.

Ngakho-ke ngamehlo akho avaliwe, qiniseka ukuthi unokuthile ongakubamba noma okuthile okuseduze. Ngokuma kwe-tandem lapho amehlo akho evaliwe, qiniseka ukuthi unesihlalo noma okuthile okuzinzile eduze kwakho uma kungenzeka ukuthi ukudinga ibhalansi. Beka unyawo olulodwa phambi kolunye, bese uvale amehlo akho.

Inombolo yesishiyagalombili i-tandem nekhanda lakho liphendukele eceleni. Lapha futhi, ukubukeka kuphela kuyashintsha, kuba nzima kakhulu kubhalansi. Ngokuma kwe-tandem ikhanda lakho lihamba eceleni, qiniseka ukuthi unesihlalo noma okuthile okuzinzile eduze kwakho uma kungenzeka ukuthi ukudinga ibhalansi, bese ubeka unyawo olulodwa ngaphambi kolunye bese uvele uphendule ikhanda lakho uye emuva. ngakho-ke inombolo eyisishiyagalolunye i-tandem futhi, kepha manje ukunyakaza kwekhanda kuye phezulu naphansi. iphansi naphansi kwesokudla yeah Ngokuma kwe-tandem nokunyakaza kwekhanda phezulu naphansi, qiniseka ukuthi unesihlalo noma okuthile okuzinzile eduze kwakho uma kungenzeka ukuthi ukudinga ibhalansi. beka unyawo phambi kolunye futhi bazohambisa ikhanda lakho phezulu naphansi; ubani.

Inombolo 10 i-tandem ebusweni obungalingani. uyahlanya lo Remy angithi? Khumbula, ungasebenzisa umcamelo, ugoqe umata we-yoga, noma usebenzise uhlaka lwe-foam. Ungasebenzisa isiguqo se-tandem stand ezindaweni ezingalingani. akubeke phansi.

Beka isihlalo noma okuthile okuzinzile eduze kwakho ukuze ulinganisele uma kungenzeka ukudinge. Nyathela umqamelo bese ubeka unyawo olulodwa phambi kolunye, bese ulinganisela. ngakho-ke kukhona onakho. izivivinyo zebhalansi eziyishumi ezibaluleke kakhulu. lokho kukwenza ube muhle futhi ulinganise? Uma ungathanda ukuxhasa isiteshi sami, chofoza isixhumanisi esingenhla futhi ungakhohlwa ukubhalisa ngokuchofoza ngezansi. futhi khumbula, qiniseka, ujabule futhi unethemba lokuthi uzolulama maduzane.

Ngingakwenza ukuzivocavoca iminithi eli-7 nsuku zonke?

Yebo, uJordan uthi, ikakhulukazi uma ungasebenzi kakhulu manje. 'Cabanga ukuhlala phansiImizuzu engu-7kuqhathaniswaImizuzu engu-7yokuzivocavoca umzimba. Akungabazeki ukuthi ukuvivinya umzimba kunenzuzo. ' Kepha uzothola imiphumela engcono uma uphinda ifayela le-7-umzuzuisifunda.05.18.2015

Ingabe ukuqeqeshwa kwemizuzu engu-7 kumahhala?

OkwangempelaImizuzu engu-7 Yokuzivocavocakuyintomahhala.01/13/2021

Uyini umthetho wama-21 90?

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Kuthatha isikhathi esingakanani ukwenza ukuzivocavoca umkhuba?

Ucwaningo lukhombisa ukuthi ama-43% walokho thinayenzazonke izinsuku zenziwa ngaphandleumkhuba. Ngakho kanjaniyenzawenayenzaukuzivocavoca umzimba kuyingxenye yempilo yakho yansuku zonke, okuyingxenye yenkambiso yakho? Abanye abantu basikisela ukuthi kungenzekathathanoma kuphi phakathi kwezinsuku ezingama-21 kuya kwezingama-30 ukwakha iumkhuba.

Yiziphi izivivinyo zamandla eziyisisekelo ezi-5?

Banguezinhlanu eziyisisekeloihamba: squat, hinge, Push, donsa, futhiumnyombosebenza. Kunokwehluka okuningi kokuhamba ngakunye kwalokhu, kepha kwabaqalayo, ngijwayele ukuthambekela ngasesikhungweni esinesisindo somzimba, amabhuloho akhazimulayo, ama-push-ups (ethambekeni uma kudingeka), imigqa eguquliwe namapulangwe.

Ngingakwazi ukuzivocavoca nsuku zonke?

Njengenhloso ejwayelekile, khomba okungenani imizuzu engama-30 yokuvivinya umzimba ngokulingenensuku zonke. Uma ufuna ukunciphisa isisindo, ugcine ukunciphisa umzimba noma uhlangabezane nezinhloso ezithile zokuqina komzimba, kungadingekaukuzivocavoca umzimbaOkuningi.

Iyiphi indlela engcono yokwenza umkhuba wokuzivocavoca umzimba?

Ukugqoka izingubo zakho zokuzivocavoca ngokushesha lapho uvuka noma ulungile lapho ufika ekhaya uvela emsebenzini. Ukwenza okunye ukuziphatha okunempilo ngaphambi kokuzivocavoca. Phuza ingilazi yamanzi, phefumula kanzima, hamba ngokushesha, noma unwebeke kancane. Kwesinye isikhathi, ukuthatha isenzo esisodwa esilula kungakufaka engqondweni yokuzivocavoca umzimba.

Ungayenza kanjani induku yakho yokuzivocavoca entsha?

Ukwakha Umkhuba Wakho Omusha Wokuzivocavoca Ukuwenza Unamathele 1 Hlela Izinkomba Zakho Izifundo zokuzivocavoca okuphumelelayo zithola ukuthi okusebenzayo ukukhetha inkomba ethile. 2 Hlela Ukuzivocavoca Kwakho Le yingxenye ebucayi futhi imvamisa lapho senza khona amaphutha ethu amakhulu. 3 Hlela Imivuzo Yakho

Ungayakha kanjani inqubo yokuphila nsuku zonke enempilo?

Ibha eseceleni: Umkhuba owodwa olula wezempilo ongawakha ukuphuza lesi siphuzo esiluhlaza kakhulu, esikunikeza umfutho wamandla futhi unikeze umzimba wakho izakhamzimba ezidinga ukudlula usuku lonke. (Ungafunda futhi nokubuyekezwa kwayo lapha.) 1. Qiniseka ukuthi Ukhetha Ukuzivocavoca Okujabulisayo 2. Qala Okuncane. 3. Umkhuba Wansuku Zonke Wokuzivocavoca Udinga UKWENZEKA YONKE.

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