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Ngenkathi usesikhathini sakho, kubalulekile ukuthi umzimba wakho unyakaze. Ungazizwa ubuthakathaka kakhulu futhi ukhathele ngisho nokuzama ukuvuka embhedeni, kepha ochwepheshe bezempilo bayeluleka ukuthi ukuzivocavoca esikhathini sakho kungaba nezinzuzo eziningana zezempilo.
Yize kungahle kubonakale kuyinto ephikisanayo ukuyenza kepha ukuzivocavoca ngenkathi usesikhathini sakho kungasiza ekwehliseni izimpawu ezinjengobuhlungu, amajaqamba, ukuqunjelwa, ukuguquguquka kwemizwelo, ukucasuka, ukukhathala kanye nesicanucanu [1] .
Ngaphandle kwalokhu, ukuzivocavoca ngesikhathi sokuya esikhathini kuyasiza ekuqineni komzimba jikelele futhi kungasiza ekwehliseni ubungozi nokuqala kwezinkinga ezahlukahlukene zezokwelapha nezinkinga zempilo ezifana nokuhlaselwa yisifo senhliziyo, isifo sohlangothi, isifo samathambo, ukukhumuzeka kwamathambo, isifo sikashukela nokunye [okubili] .
Ukuzivocavoca Ngaleso sikhathi Senyanga: Ingabe Kuyasiza Ngempela?
Ukuzivocavoca ngesikhathi izinkathi inenzuzo, njengoba ithinta amazinga e-hormone futhi isiza ukuphatha izimpawu zesikhathi [3] . Lapho umzimba wakho unyakaza (ngenkathi uzivocavoca) ukhiqiza ama-endorphin, asebenza njengezinhlungu zemvelo. Kodwa-ke, gcina engqondweni ukuthi ungaziphoqeleli uma uhlangabezana nokugeleza okunzima futhi ubhekene nezikhwebu ezibuhlungu.
Izinzuzo zokuvivinya umzimba ngezikhathi zakho:
- Siza ukukhulisa imizwa yakho ngokuthepha kuma-endorphin akho futhi uvimbele ukuqala kokushintshashintsha kwemizwelo okuqhubekayo
- Ishaya ukukhathala futhi ikhanda
- Ukunciphisa amajaqamba ngokuya esikhathini ngokuthuthukisa ukujikeleza kwegazi
- Isiza ukuphatha i-dysmenorrhea (izikhathi ezibuhlungu kakhulu)
Ukwenza izivivinyo zenhliziyo njengokugijima, ukugijima, ukuhamba ngamandla, ukukhuphuka izitebhisi, njll. Ngezikhathi zakho (ngemuva kokuba ukugeleza kwakho kwehlile) nakho kungaba nempilo yilokho ochwepheshe abakudingayo. Ukuzivocavoca kweCardio nakho kungakhiqiza ama-endorphin hormone ukusiza ukunciphisa izimpawu ezithile ezingathandeki zesikhathi futhi angalinganisa izinga lokushisa komzimba wakho, eliphansi kakhulu ngezikhathi, ngenxa yokuguquguquka kwamahomoni [4] [5] .
Yikuphi Ukuzivocavoca Okuhle Kakhulu Phakathi Nezikhathi Zakho?
Ukuzivocavoca umzimba akusho nje ukusebenza kanzima kwe-cardio Workout. Ungaphuma uhambe uhambe noma ugijime imizuzu embalwa. Ungazama futhi ukunwetshwa kwe-yoga okwehlisa ukuya esikhathini, ukujima okulula kwe-cardio noma ukuzivocavoca ekhaya. Ekupheleni kosuku, kubalulekile ukulalela nokuqonda umzimba wakho.
Ngesikhathi se-cramps yakho, uvame ukuzizwa uthukuthele futhi uvulekile. Ngakho-ke, ungagxili ngqo kutreadmill yakho bese upompa isivinini [6] . Qala kancane ufudumale ngokuzelula. Ukuzivocavoca okulula kuzonciphisa izimpawu zokuya esikhathini futhi kukuvumele uhambe kahle ngemisebenzi yakho yansuku zonke [7] . Ukuvivinya umzimba ngendlela kuyindlela enhle yokujuluka futhi ujabule phakathi nezikhathi zakho. Ngeke ulahlekelwe ukuzivocavoca umzimba kwakho futhi nakanjani uzozizwa uphakeme emazingeni akho wamandla ngalokhu kuzivocavoca amandla okuphansi. Nazi izivivinyo ezimbalwa zabesifazane ngezikhathi zabo.
(1) Ukuhamba ngokushesha : Ukuzivocavoca okunconyelwe kakhulu kokukhululeka kwe-cramp yi-low-intensity cardio ehambisa imisipha yakho futhi inyuse izinga lokushaya kwenhliziyo yakho. Isibonelo esihle salokhu ukuthatha uhambo lokuzungeza indawo yangakini okungenani imizuzu engama-30 [8] .
(2) Ukugijima : Uma uzizwa sengathi uyakwazi ukuphatha ukugijima, bese ukhetha okukodwa. Qiniseka ukuthi uyakugwema ukuziphusha futhi uhlale wazi imingcele yakho. Phuza amanzi amaningi ngaphambi kokuzivocavoca. Le yindlela enhle kakhulu yokuthola ukushaya kwegazi lakho futhi izothuthukisa imetabolism yakho ngokushesha. Amazinga akho wamandla nawo azokwenyuka, ngakho-ke le yindlela ephumelelayo yokwelapha i-blues yesikhathi [9] .
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(3) Ukubhukuda : Ukubhukuda kuyindlela enhle yokuphumula ngezikhathi zakho. Esikhundleni sokwenza amathanga anolaka, gxila ekuthatheni imivimbo ehamba kancane, ebushelelezi. Lokhu kuzokwenyusa ukugeleza kwegazi lakho futhi kukhulise amazinga akho wamandla. Enye yezindlela ezinhle kakhulu zokuphumula ngenkathi uthola ukuzivocavoca okuhle ukukhetha i-backstroke [10] [ishumi nanye] . Manje ungahle ucabange, ngizobhukuda kanjani emhlabeni ngempophoma eyenzeka ezansi, kahle, yingakho sinezitamponi noma izinkomishi zokuya esikhathini. Ama-pads ngeke asebenze futhi azogcwalisa amanzi nje.
(4) iYoga : Enye yezindlela zokuzivocavoca ezinemisebenzi eminingi, i-yoga ilungele izikhathi zakho. Gwema ukungena ngaphakathi (i-yoga poses lapho inhliziyo iphezulu ukusuka emhlabathini kunekhanda) bese ugxila ekululekeni okubhekise esiswini ukunciphisa izinhlungu zakho. Ukuzivocavoca nokuphefumula nakho kungasusa ukungezwani futhi kwandise ukujikeleza kwegazi [12] .
(5) Ukupaka : Lokhu kuwumsebenzi omuhle ongawenza ngesikhathi sakho. Lala phansi uqonde izingalo nezindololwane zifakwe ngaphansi kwesifuba. Ziphakamise usebenzisa izinzwane zakho nezingalo zakho bese ubamba ukuma. Phinda lo msebenzi ngezikhathi ezithile. Le yindlela enhle yokunikeza umzimba wakho wonke ukuzivoxavoxa okukhulu ngesikhathi sakho [13] .
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(6) Ukuzivocavoca isisu : Ungakhetha ukwenza izivivinyo ezigxila ekuqiniseni i-abs. Ungase ucabange ukuthi kuzokuphikisa, uma ucabanga ukuthi kungenzeka ukuthi uhlangabezana nesigaxa. Kepha le kuyindlela enhle yokuxegisa izicubu zesisu, ezizodambisa amajaqamba akho okuya esikhathini [14] .
(7) Izisindo : Ukuphakamisa izinsimbi kwakha isisindo semisipha esandisa umzimba kanye nezinga eliphakeme lama-calories avuthayo. Qiniseka ukuthi ukhetha isisindo esilula futhi ugxile kuma-reps amancane. Thatha amakhefu kaningi futhi uqiniseke ukuthi awuzikhandli ngokweqile [ishumi nanhlanu] .
(8) Ukudansa : Le yindlela enhle yokuphuma kuma-blues wakho wesikhathi bese ushisa ama-calories athile. Faka izingoma zakho ozithandayo bese uyayidansela. Uzoqiniseka ukuthi uyjuluka ngaphandle kokusebenza ngokweqile.
Ukuzivocavoca Okufanele Ugweme Ngezikhathi
Ngenkathi ukuzivocavoca umzimba kukuhle kuwe, ukucindezela komzimba wokuzivocavoca okunzima kungaphazamisa ibhalansi ye-hypothalamic-pituitary-ovarian axis, esebenza njengesikhungo sokulawula umjikelezo wakho wokuya esikhathini, okungaholela ezikhathini ezingabanjwanga, ukuphuma kwegazi (ukopha kwesitho sangasese sowesifazane ngaphandle kwenkathi yakho ejwayelekile) futhi ushintshe ekugelezeni kwakho (ngenxa yesisindo / ukulahleka kwamafutha nezinguquko zehomoni) [16] .
Encwadini Yokugcina…
Ukuzivocavoca phakathi nezikhathi zakho kuphephe ngokuphelele uma uzizwa ukhululekile ngokwanele ngenkathi wenza kanjalo. Kodwa-ke, uma ubona ukugeleza okungavamile noma amajaqamba amakhulu ngemuva kokuzivocavoca, kufanele kufunwe umbono wobuchwepheshe.
