Ukufaneleka komzimba kuhlukaniswe ngezigaba ezahlukene ezihluka kumuntu nomuntu . Umuntu ngamunye angaqeqeshwa kulezi zingxenye zokuqina komzimba ukuze athuthukise amakhono athile noma ukusebenza emisebenzini. Ukwakhela phezu kwezingxenye ezithile kungaletha izinguquko ozifisayo emazingeni akho okufaneleka, impilo yengqondo, kanye nendlela yokuphila.
Funda ukuze wazi futhi uqonde lezi zingxenye zokuqina komzimba.
Isithombe: Shutterstock
Yiziphi Izingxenye Ezihlobene Nezempilo Zokufaneleka Komzimba?
Ukukwazi ukugijima ikhilomitha noma amabili noma ukukwazi ukucindezela ibhentshi akwanele; ukukala ukuthi ufanelekile kangakanani , kubalulekile ukumaka wonke amabhokisi! Ukufaneleka okuphelele kuchazwa ngokuthi umzimba wakho usebenza kahle kangakanani kuzo zonke izingxenye zokuqina komzimba.
Isithombe: Shutterstock Nazi izingxenye zokuqina komzimba ezihlobene nempilo:
- Ukuqina kwenhliziyo nemithambo yegazi
(Kal, yisho umusho ukuthi yini le.)Uchwepheshe wokufaneleka kanye nesazi sokudla okunomsoco u-Neha Godiawala Shah uthi, 'Ukuthuthukisa ukuqina kwenhliziyo nemithambo yegazi kunganciphisa ingozi yokuba nesifo senhliziyo ngokwandisa ukusebenza kahle kwenhliziyo yethu, amaphaphu, nemithambo yegazi! Uma ukuqeqeshwa kwenhliziyo nemithambo yegazi kwenziwa ngokuphumelelayo, amandla okufinyela kwenhliziyo yakho, ukunwebeka kwemithambo yakho yegazi kanye nokusebenza kahle kwegazi lakho ukuthwala umoya-mpilo kuzoba ngcono. Uma ukuqina kwakho kwenhliziyo nemithambo yegazi kuhle, uzokwazi ukwenza yonke i-aerobic kanye imisebenzi yokuqeqesha amandla ngokuzethemba kakhulu. Uma kuba lula ukumpompa igazi emzimbeni wakho, iyancipha intela enhliziyweni yakho.'- Amandla Emisipha
Amandla emisipha ayisilinganiso samandla amakhulu kakhulu akhiqizwa imisipha phakathi nomzamo owodwa omkhulu! 'Izibonelo zokuzivocavoca ezithuthukisa amandla emisipha zihlanganisa ukuqeqeshwa kokumelana, njengokuphakamisa izinsimbi, ukuvivinya umzimba, nokuzivocavoca kwebhande lokumelana. Ukugijima, ukugibela ibhayisikili, nokukhuphuka amagquma nakho kuyizinketho. Enye yezindlela ezivame kakhulu zokuhlola amandla emisipha yi-one-rep max: ukuphakamisa isisindo esiningi ngendlela ongakwazi ngayo ngesikhathi sokuzivocavoca okunikeziwe ukuphindaphinda okukodwa kuphela. Izibonelo ukucindezela isifuba, ama-squats, ama-deadlift, njll. Ukuphakamisa izinsimbi ezisindayo kanye nokuphindaphinda okumbalwa, cishe 4-8, kungamandla! Ucwaningo lukhombisa ukuthi ingalwa ne-osteoporosis, ivimbele ukulimala kanye nokulahleka kwamathambo,' kusho u-Shah.Uphinde wengeze ngokuthi imisipha isiza ukushisa amafutha, ngakho uma unemisipha eyengeziwe, ama-calories amaningi umzimba wakho ushisa, ngisho nalapho uphumule futhi phakathi nosuku.
- Ukukhuthazela Kwemisipha
Ukukhuthazela kwemisipha yikhono lemisipha lokuphindaphinda amandla ngokumelene nokumelana. U-Shah uthi, ' Uma imisipha yakho ifinyela ngendlela efanayo izikhathi ezingaphezu kwesisodwa, usebenzisa ukukhuthazela kwemisipha . Ukuphindaphinda kaningi kokuzivocavoca, noma ngabe ukuqeqesha isisindo, ukuqeqeshwa ukumelana noma ukwandisa ukuqina kwakho kwenhliziyo nemithambo yegazi ngemisebenzi efana nokuhamba ngebhayisikili, ukubhukuda noma ukugijima kuyizindlela zokukhuthazela kwemisipha.Uhlelo oluphumelelayo lokukhuthazela kwemisipha luhlanganisa inhlanganisela enhle yokuzivocavoca okusebenzisa isitho esisodwa noma ezimbili noma amalunga. Izibonelo zifaka ukusunduza, amapulangwe, ama-squats, amaphaphu, ukuhlala phansi, njll. Kungakhathaliseki ukuthi imisebenzi yansuku zonke yempilo efana nemisebenzi yasekhaya noma uphakathi nokujima, umzimba wakho udinga ukukhuthazela kwemisipha. Uma unokuningi, ngeke uzizwe ukhathele futhi uzokwazi ukumelana kakhulu ngenkathi usebenzisa amandla amancane. Uma uqhathanisa zombili izingxenye zokuqina komzimba, imisipha amandla afana nokugijima , futhi ukukhuthazela kwemisipha kufana nokugijima ibanga elide!'
Isithombe: Shutterstock - Ukuvumelana nezimo
Ukuvumelana nezimo ikhono lamalunga akho ukuhamba ngokukhululeka phakathi kohlu olutholakalayo lokunyakaza, ikakhulukazi kwilunga ngalinye, isibonelo, ukwelula imisipha ngayinye noma ukwenza izivivinyo ezisebenzayo njengamaphaphu. Ukuvumelana nezimo okuphezulu kukuvumela ukuthi wenze imisebenzi yansuku zonke nokunyakaza njengokucosha izinto ezisuka phansi, ukubopha izintambo zezicathulo, njll., kalula.
Isithombe: Shutterstock
- Ukwakheka komzimba
Enye yezinto ezibaluleke kakhulu kuzo zonke izingxenye zokuqina komzimba, ukwakheka komzimba kubhekisela esilinganisweni sesisindo esithambile nenani lamafutha emzimbeni. Izicubu zomzimba ezinomzimba ezithambile zihlanganisa izicubu zomzimba, amathambo nezitho zomzimba. Eyaziwa nangokuthi I-Body Mass Index noma i-BMI, lesi silinganiso yiyadi yokuqina komzimba. Amafutha aphezulu omzimba akhulisa ingozi yesifo senhliziyo nezinye izinkinga zempilo.
Ithiphu: Naka lezi zingxenye zokuqina komzimba ukuze uthuthukise ukuma kanye nokusebenza kwemisipha nokusebenza kwamalunga.
Yiziphi Izingxenye Ezihlobene Namakhono Zokufaneleka Komzimba?
Isithombe: Shutterstock Izakhi ezihlobene nekhono azilutho ngaphandle kwamamojula wokufaneleka aphathelene nemisebenzi ethile, isibonelo, ezemidlalo. Lezi zingxenye zokuqina komzimba zisiza umdlali ukuthi athuthuke ezindaweni ezihlukene njengejubane libalulekile ebholeni kuyilapho ibhalansi ibalulekile kuma-gymnastics!
Funda mayelana nezingxenye zokuqina komzimba ezihlobene nekhono:
- Amandla
Lokhu kokubili, ingxenye yomzimba kanye nengxenye ehlobene nekhono lokuqina komzimba. Amandla asho amandla amakhulu imisipha noma iqembu lemisipha elingasebenza kodwa ngesikhathi esifushane kakhulu. Ngamanye amazwi, ikhono lemisipha ukusebenzisa amandla amakhulu ngesikhathi esifushane kakhulu, njengalapho ugijima noma ubhukuda. Le ngxenye yokufaneleka ihlobene nokukhuthazela kwenhliziyo nemithambo yegazi.
Isithombe: Shutterstock - Ububhalo
U-Shah uthi, 'I-Agility yikhono lokushintsha isiqondiso ngokushesha nangempumelelo ngokugcina ukuma okufanele. Uma uzabalaza ukuhambisa ngapha nangapha noma uzithola ungabhalansi kakhulu, ukuqeqeshwa kobuchule kuzosiza ukuthuthukisa ukusebenza kwakho. Kukusiza ukuthi ufunde ikhono lokuphenduka, ukuhambisa izitho nokuzungeza ngokushesha. Ukushesha kungathuthukisa indlela ohamba ngayo usuku nosuku. Kungakhathaliseki ukuthi ufuna ukuthuthukisa ibhalansi yakho, ukuguquguquka, ukulawula, ukwakha uxhumano lwakho lwengqondo nomzimba noma ukuthuthukisa isikhathi sakho sokutakula, ukuqeqeshwa kwe-agility kuzokuyisa lapho.'- Isivinini
Le ngxenye ehlobene nekhono ixhunywe ebugwegweni futhi ibhekisela emandleni okuhambisa izitho ezingaphezulu neziphansi phansi ngokushesha, njengokuthatha, ukudonsa, noma ukujikijela izinto. Ukuqeqeshwa kwejubane kubalulekile hhayi nje kubasubathi, kodwa nalabo imisebenzi yabo ehilela ukuphatha izinto ezinzima.
Isithombe: Shutterstock - Isikhathi sokusabela
Isikhathi sokusabela sisho isikhathi esithathwayo ukuphendula izisusa zangaphandle ezihlala zishintsha, njengasebholeni lezinyawo, isibhakela, kanye nemidlalo enjalo. Ukuzivocavoca ukunciphisa isikhathi sokusabela kufaka phakathi ukugijima khona lapho ngesivinini esigcwele noma ukugijima kumshini wokunyathelisa.- Ukunemba
Le ngxenye ikhono lomzimba lokuziqondisa futhi lingamandla aqonde endaweni ethile. Ukunemba, kanye nokushesha, kuyadlalwa kwezemidlalo njengokuphonsa umkhonto, i-long jump, i-high jump , njll. Ukunemba kungandiswa ngokugxilisa ingqondo, ukuzindla, nokuzilolonga.
Isithombe: Shutterstock - Ibhalansi Nokuxhumanisa
Ukushintshashintsha kokuma nokunyakaza njalo kudinga ukuthi umzimba uhlale ulinganisele, okungukuthi, uqondile. Ukuxhumanisa umzimba kubhekisela emandleni omzimba okunyakazisa ingxenye yomzimba engaphezu kweyodwa ndawonye, ngempumelelo nangempumelelo.Ithiphu: Izingxenye zokufaneleka ezihlobene nekhono zidinga amazinga aphezulu okufaneleka kunezo ezihlobene nempilo.
Isithombe: Shutterstock Imibuzo Evame Ukubuzwa
Q. Kungani kubalulekile ukugxila kuzo zonke izingxenye zokuqina komzimba?
KUYA. U-Shah uthi, 'Ukuzivocavoca okuvamile noma noma yikuphi ukuvivinya umzimba kukhuthaza imisipha eqinile namathambo. Ithuthukisa impilo yenhliziyo nemithambo yegazi, impilo yokuphefumula kanye nempilo iyonke. Kuyasiza futhi ukugcina isisindo esinempilo, ukunciphisa ingozi yesifo sikashukela sohlobo 2, isifo senhliziyo, ukukhuluphala ngokweqile nokunciphisa ingozi kwabanye omdlavuza. Ziningi izinzuzo uma ubeka phambili ukuqina komzimba. Kubalulekile ukuqonda ukuthi kuyini ukuqina, nokuthi umuntu angahamba kanjani ukuze abe nempilo. Kubalulekile ukugxila kuzo zonke izingxenye zokuqina komzimba njengoba kukusiza ekuhleleni nasekusebenziseni isimiso sakho sokujima esinokulinganisela kahle.'
Isithombe: Shutterstock Q. Izindlela ezinempilo zokuthuthukisa ezingxenyeni eziphathelene nekhono lokuqina komzimba?
KUYA. U-Shah uyeluleka, 'Zilolonge ngenhloso yokuthuthukisa ikhono elithile. Kubalulekile ukuklama izinhlelo zokufaneleka ezithuthukisa ukufaneleka kwakho konke kanye nokuhlanganisa izivivinyo ezisekela imisebenzi yansuku zonke. Ngakho kuye ngokuthi wenzani ekuphileni kwakho kwansuku zonke, kunamakhono athile ahilelekile lapho ukuqeqeshwa kwakho kokufaneleka kungasiza ekukwenzeni ube ngcono.'Funda kabanzi : Yazi Yini Eyenza Isisu Esikhuluphele Sinenkani Futhi Ungasiphula Kanjani
