Imithetho embalwa okumelwe ilandelwe ukuze kufezwe umphumela oyifunayo.
Silence, njengoba bethi, igolide. Uma ungafuni ukulahlekelwa umoya wakho, kungcono ukuhamba ngokuthula. Ngesikhathi sokuqeqesha, gwema ukuphefumula futhi zama ukuphefumula kuphela impumulo. Uma uhamba ngendlela ehlanzekile ngesikhathi sokuhamba okusheshayo, kufanele uphefumule umlomo nephunga ngesikhathi esifanayo. Uma usendolobheni lapho kukhona khona amafutha amaningi okuphuma, uthuli nezinye izinto ezingcolile zomoya, njengokungathi izitaladi azikho izinsuku ezifudumele, kodwa sekusele izinsuku ezipholile, ezimanzi, ezinomoya, kufanele uphefumule emoyeni ngekhala lakho bese uphuma ngomlomo wakho njalo njalo 3 -4 izinyathelo. Ngesikhathi sokuqeqeshwa, kubalulekile ukuthi "uqhubeke ulawula" izinga lenhliziyo. Uma ungakwazi ukuphefumula ngokuvamile, kodwa ukhululeke, ngakho-ke kufanele uhambe kancane.
Ukuze unqume umkhawulo ophezulu wenani lenhliziyo, udinga ukukhipha iminyaka yakho nenombolo engu-50 kusuka ku-220. Izobukeka kanje: 220-20-50 = 150 (20-ineminyaka yobudala).
Ake sikhulume ngokuma.
Okokuqala, ngenkathi uhamba, ubuka cishe ngamamitha amabili noma amathathu ngaphambi kwakho, phumula izandla zakho, umzimba kufanele wenze ngokukhululekile konke ukuhamba.
Okwesibili, kufanele uhlehlise amahlombe akho, unciphise umshini wokucindezela, uqinise imisipha ye-gluteus, uqondise intamo yakho bese udweba esiswini sakho (kuphela qiniseka ukuthi ubukela ukuphefumula kwakho, kufanele kube mahhala futhi akufanele ube nokuphefumula!).
Futhi, okwesithathu, silwela ukunyakaza okuvela esithende kuya kuzinyosi, ngale ndlela uzosindisa umgogodla wakho kanye nama-calories amaningi "azohamba" kuwe.
Imithetho yokuhamba kwezempilo.
Iseluleko sabahamba ngezinyawo. Uma ufuna ukunciphisa isisindo ngenxa yokuhamba okusheshayo, udinga ukwenza lokhu nsuku zonke, futhi hhayi nje ngesonto ukusebenzela kusuka emsebenzini kuya ekhaya ngezinyawo, ngenxa yokungafuni ukungena kwezithuthi ezigcwele. Kunconywa ukuhamba imizuzu engu-45-60 ngosuku, futhi uhambe ngokushesha, kunokuba uhambe nje, ubheka amafasitela esiteleka esitolo sezintambo (ijubane lokuhamba kufanele lifinyelele ku-6-7 km / h). Uma unesifiso sokuhamba kabili ngosuku, ungakwazi "ukwephula" ihora lokuqeqeshwa kwehafu yehora, noma kungcono uhambe amahora amabili ngosuku.
Uma udlula ikhilomitha elilodwa ngemizuzu engu-10, uzolahlekelwa ngamakholori angu-100.
Athletic ukuhamba ukulahlekelwa isisindo. Uma ufuna ukuqinisa imisipha ye-gluteus, imisipha yomzimba, ukuma imilenze nokuqinisa imetabolism, akwanele ukuhamba ngokushesha, udinga ukusebenzisa izinto zokuhamba kwezemidlalo. Hamba ngokusheshisa, zama ukwenza izinyathelo ezivamile futhi ezincane. Ngokubukeka, dweba umugqa phambi kwakho, bese uhamba ngokucophelela. Buka izandla zakho, kufanele enze ukunyakaza okufana nokunyakaza kwe-pendulum.
Ukuhamba. Naphezu kwamagama enqubo yokuhamba, uhamba phezulu, ukunqoba intaba, noma izitebhisi zokufinyelela zangaphambi kwe-preodalyaet akukwenzi umehluko. Le nqubo kufanele isetshenziswe uma ufuna ukuqinisa imisipha nemisipha.
Ukucindezeleka kwemisipha emihle uma uhamba. Uma usebenzisa le nqubo ngesikhathi sokuqeqesha, uzokwenza imisipha ehlanganisiwe emasotheni. Lokhu kungenye yezivivinyo ezilula, kwenziwa ngale ndlela: uma uphonsa izinzwane zakho phansi, udinga ukuhlukumeza imisipha yamadokodo, ngenkathi uqinisekisa ukuthi isihenqo asikho kakhulu.
Ukuhamba phambili nangemuva wakho . Lokhu kusebenza kuzokusiza ukuqinisa imisipha emhlane nasemasontweni. Ngenkathi uhamba phambili, ingemuva kufanele ibanjwe ngqo, ngaphandle kokugxila phambili, izandla kufanele zibe sezinkalweni, isisu kumele siphinde siphume. Ukuze usebenzise le mboni yokuhamba, kuphakanyiswa ukuba ukhethe ngisho nendawo.
Ingabe ukuhamba okusheshayo ngokushesha ukulahlekelwa isisindo?
Ukusebenzisa ukuhamba, njengokuzivocavoca umzimba ekuphileni kwansuku zonke kunciphisa ingozi yesifo senhliziyo. Izinyathelo ezilinganayo nezilinganayo zisiza ukwehlisa izinga le-cholesterol egazini. Abesifazane bangasebenzisa ukuhamba njengesisindo sokuvimbela i-osteoporosis. Odokotela batusa ukuhamba okuqhubekayo kubantu abanezifo ze-kneecap, naphezu kokuthi uma ugijima kukhona ubuhlungu obubi. Ukuhamba kuzokwenza ngcono impilo yakho yomzimba nokuziphatha, uzokhipha imisipha futhi ubeke umzimba wakho isimo.
Yini engaba mnandi kakhulu kunokuhamba emculweni wakho owuthandayo ekuseni noma kusihlwa? Hlanganisa ibhizinisi ngenjabulo!