Izinzuzo zezempilo zezinhlobo ezahlukene zokuzivocavoca

Ukuze ube nempilo, akudingeki ukuba udle kuphela futhi wenze umzimba olula. Zama ukufaka emzimbeni wakho ukudla okunjalo izinto ezinjengokuhamba, ukugijima, ukubhukuda, ukugijima, ukugibela ibhayisikili, ukugijima noma imidlalo yezemidlalo. Lezi zinhlobo zemithwalo enomthelela omuhle kuwo wonke umzimba, uzothola masinyane ukukhuphuka kwamandla namandla, futhi umzimba wakho uzokubonga kuwe. Ake sicabangele umthelela emzimbeni kanye nezinzuzo zomunye wabo empilweni yomuntu. Ukuhamba
Ukuhamba kufinyeleleka kuwo wonke umuntu futhi kube uhlobo oluhle lomsebenzi womzimba. Kuyasiza ekuthuthukiseni ukujikeleza kwegazi, izinqubo zemithi, kuvuselela umsebenzi wezitho zangaphakathi kanye nomsebenzi wesimiso sezinzwa, kuqinisa imisipha nemigqa, ukuphikisana nokunciphisa ukuhamba kwamalunga, ngokufishane, ukuhamba kungenye yezindlela eziqinisekile zokuphelela kwezempilo kanye nomzimba.

Ngesikhathi sokuhamba, azikho izimpikiswano ezikhulunywayo ezijwayelekile zokusebenza futhi, ngenxa yalokho, kungenzeka ukuthi ukulimala kunciphise. Ngaphezu kwalokho, uma uhamba, kulula ukulungisa izinga lokulayisha. Okubalulekile ukuthi ukuhamba akuphazamisi, kodwa, ngokuphambene nalokho, kuvuselela umsebenzi wengqondo, mayelana nokuthi ubani angahlanganisa ukunyakaza ngomsebenzi wokudala wengqondo.

Ukuhamba ngokuphelele kususa ukucindezeleka. Lena indlela elula futhi engabizi kakhulu yokukhipha. Ngaphezu kwalokho, ukuhamba kungukuvimbela okuhle kwe-atherosclerosis yokuqala ne-ischemic heart disease.

Qaphela futhi ukuthi ukuhamba kuyisimo sokuzivivinya esiphephile kakhulu (singenziwa ngisho nangemva kokuhlaselwa kwenhliziyo).

Ukugijima
Ukuqaphela isikhathi eside ochwepheshe bezokwelapha kwabagijimi kubonisa ukuthi uma ugijima njalo (uma kungenjalo nsuku zonke, khona-ke ukugijima okungenani izikhathi ezingu-3-4 ngesonto), ungakwazi kancane kancane ukuqeda noma ukunciphisa kakhulu ubukhulu bokukhuluphala, ukusiza usizo nokucindezeleka, okungapheli izifo zokuphefumula, ukunciphisa umfutho wegazi ophezulu nokunciphisa i-cholesterol egazini, ephikisana nokuthuthukiswa kwezifo ze-atherosclerosis futhi kusiza ukuqeda izimbangela ezinkulu eziyingozi ekuthuthukiseni ischemic b isifo senhliziyo, okuyinto ebangela kakhulu ukufa kokuqala komuntu wanamuhla.

Ngaphezu kwalokho, ukugijima, uma ulandela umbuso othile nokuqeqeshwa komthamo, kunomphumela omuhle endleleni ye-neurasthenia, i-arthritis yamathambo. Uma ugijima, kuthuthukisa ubuthongo, isimo sengqondo, inhlalakahle jikelele, ukwandisa ukumelana nokucindezeleka, kancane kancane i-dyspnea, kuthuthukisa ukusebenza kwenqubo ye-cardiovascular, kuqinisa amathambo, kwandisa ukukhuthazela kanye namandla emisipha yomzimba.

Ukubhukuda
Ukubhukuda kunomphumela omuhle kakhulu ohlelweni lwe-cardiovascular and respiratory, kuthuthukisa ukukhuthazela komzimba, amanzi ahlaziya ngokuphelele isikhumba nemisipha, futhi ngenxa yalokho, umzimba uyaqina. Ukubhukuda kusiza ukwandisa ubungqabavu bomzimba, kwandisa ukwelashwa kanye nokumelana nezifo. Uma uqedela imidlalo ngaphandle kokubhukuda kancane, kuhle kakhulu ukuxosha imisipha yomzimba, ukukhathala kuyanyamalala, izinga lokushaya kwenhliziyo, ukuphefumula nokucindezelwa kwegazi kubuyiselwa.

Ukubhukuda nakho kuhle ngoba kunomphumela omuhle ohlelweni lwethambo, kunconywa kubantu abaphethwe isifo samathambo kanye nezinye izifo zomlenze. Ngaphezu kwalokho, kungenzeka ukutadisha echibini elingaphakathi kungakhathaliseki isimo sezulu emgwaqweni, kanti ukubhukuda akuvamile ukuthi kubangele ukulimala kubalulekile.

Ukushushuluza
Ukushushuluza kuyindlela engcono kakhulu yokuzikhandla nokuqinisa impilo kunokubhukuda. Kunzima ukubiza olunye uhlobo lokusebenza ngokomzimba okuphumelelayo kakhulu ekuthuthukiseni uhlelo lokujikeleza nokuphefumula, ukwandisa ukusebenza kahle nokukhuthazela. Ukuhamba nge-skis kusiza ukwandisa ukuhamba emajoyini, kuqinisa imisipha ye-trunk kanye nemikhawulo, futhi ngokujwayelekile, ukuqinisa uhlelo lonke lwe-musculoskeletal. Kubalulekile futhi ukuthi kuqhutshwe emoyeni omswakama omsulwa, okuwusizo ngokwayo ekukhuliseni nasekuthuthukiseni umzimba.

Ibhayisikili
Iwusizo kakhulu futhi ngebhayisikili. Ngaphezu kokuthuthukiswa okuhle kwenqubo ye-cardio-respiratory, ukukhuthazela okwandisiwe, ukusebenza kwe-vestibular okuthuthukisiwe nokuvuselela izinqubo ze-metabolic, ibhayisikili izokuvumela ukuba ulondoloze isikhathi nemali uma uya kuyo ukuthenga, umsebenzi, njll. Uyokunikeza ithuba lokushintsha ukubuka, ukwenza umndeni uhambe, futhi uhlanganyele ebhayisikili. Kodwa kukhona ukuphazamiseka. Ngakho-ke, ibhayisikili elihle libiza imali ehloniphekile, ukugibela kubeka ingozi, kanti ngezinye izikhathi kunenkinga enkulu (isibonelo, uma umgwaqo uphila, uthuli, imvula noma isimo sezulu esibanda kuvuliwe).

Abaningi bakhononda ubuhlungu emilenzeni emva kwamakilasi okuqala, bephule kuwo noma ngokunyuka okukhulu komthwalo. Kulula ukusebenzisa amabhayisikili wokuzivocavoca. Zikuvumela ukuba ufeze kalula isilinganiso senhliziyo esifisa. Ngesikhathi sokuzivocavoca, ungaxoxa, ulalele umculo noma ubukele i-TV. Ungakwazi ukuqeqesha ngaphandle kwabantu abangabazi, ungaxhomeki ngesimo sezulu, ungaba engozini yokuthola ngaphansi kwemoto. Kodwa-ke, i-monotony yemisebenzi enjalo iyacindezela, ngaphandle kwalokho, ukuhamba ngebhayisikili ehloniphekile nakho akubizi.

Ukuphakama
Uphilisa ngokugcwele ukugwedla. Bakhulisa umthambo wesistimu ye-circulatory kanye nokuphefumula, ukuqinisa imisipha yomzimba, ukunciphisa isimiso sezinzwa. Ukuqhekeka kwesisindo semisipha yesisu kunomthelela ekwenzeni ngcono imithi yamathumbu. Umuntu angakhuluma okuningi ngalolu hlobo lomsebenzi, othuthukisa kahle futhi othuthukisa imisebenzi yezimoto nemifino, enomphumela wokubuyiselwa kuwo wonke umzimba, kodwa sizozikhawulela kwezinye izinto ezikhangayo zokudonsa - kulula ukwenza umthamo.

Imidlalo yemidlalo
Mayelana nebhola, basketball, volleyball, tennis kanye nezinhlobo ezifanayo zezemidlalo, nakuba zinganikeza isisindo esanele sokunciphisa isisindo esiningi, zihlanganisa ngokuphelele ukunyakaza nokukhuthazela okuvamile, kodwa zinamaphutha amaningi: zidinga ngokwanele ngokomzimba nangokwenziwe ubuchwepheshe ukulungiswa, ukunyakaza okuzumayo nokuyeka, kuhlotshaniswa nokushayisana, okubangela ukukhulelwa okukhulu kokulimala.