1. Ukuhamba kancane ngebhayisikili
Izici zezemidlalo zokuhamba ngebhayisikili kancane zihambisana nezidingo zezemidlalo zeziguli ezinomfutho wegazi ophezulu.Ingathuthukisa ukusebenza kwenhliziyo, ivimbele umfutho wegazi ophakeme, ivimbele ukukhuluphala nokunye.
Kungase futhi kuphumule ngempumelelo ukungezwani kwengqondo futhi kukhulule imizwa.Ukuphefumula kwesifuba nesisu kuzonciphisa ingcindezi futhi kuphumule ngokuphelele abantu.Lokhu kuzuzisa kakhulu ezigulini ezinomfutho wegazi ophakeme.
Ukuhamba ngebhayisikili kungenziwa nasekhaya.Ibhayisikili lokufaneleka liyinketho yokuqala yokuhamba ngebhayisikili yasendlini.Ayidingi izindawo ezinkulu ezengeziwe.Ungakwazi ukuzivocavoca kalula ekhaya.
2. Izidubhu
Ukuzivocavoca okulinganiselayo kwe-anaerobic kunganciphisa umfutho wegazi we-diastolic ngokusobala, futhi umphumela ungaba ngcono.
Ungazama ama-dumbbells.Kubantu abanesibalo "sesisu esikhulu", ukuqeqeshwa kwamandla kuphumelela kakhulu ekushiseni amafutha nokusiza ukulawula ukucindezeleka kwegazi isikhathi eside.
Qaphela: ukuqeqeshwa kwamandla kufanele kwenziwe ngaphansi kokuqondiswa kochwepheshe abanokulawulwa komfutho wegazi okuzinzile ukuze kugwenywe izingozi.
Bheka lapha, uyafuna ukujima?Ima!Qiniseka ukuthi ukhumbula umthetho wokuqala wezemidlalo: yenza lokho ongakwenza.
3 Yoga
I-Yoga iwukuzivocavoca kwe-aerobic, okungasebenzisa umzimba, ukulolongwa nokulawula imizwa.Ukuvivinya umzimba ngendlela efanele kuwulungele umzimba, kodwa kukhona nezinyathelo zokuphepha nezithiyo.Izinyathelo zokuphepha ikakhulukazi zihlanganisa ukufudumala nokukhetha indawo efanelekile, kuyilapho ama-taboos ehlanganisa ukudonsa ngobudlova, ukuzila ukudla, i-yoga ngemva kokudla, izifo ezithile, njll.
Izinyathelo zokuzivikela:
1. Naka ukufudumala: ngaphambi kokuzivocavoca kwe-yoga, kunconywa ukwenza imisebenzi yokufudumala efanele futhi welule imisipha nezicubu ezithambile, okulungele ukungena kuhulumeni ngokushesha nokuvimbela ukulimala ngesikhathi sokuzijwayeza kwe-yoga;
2. Khetha indawo efanelekile: umkhuba we-yoga ngokuvamile udinga ukwenziwa endaweni ethule futhi ekhululekile, ngakho-ke kufanele kuqashelwe ekukhetheni indawo enokuthula.Uma ukhetha ukuzijwayeza i-yoga endlini, kufanele unake ukugcina ukujikeleza komoya ukuvimbela i-hypoxia.
Ama-taboos:
1. Ukudonsa ngodlame: kukhona ukunyakaza okuningi okunwebekayo ku-yoga.Kufanele sinake ukugwema ukudonsa ngodlame futhi sikwenze isinyathelo ngesinyathelo.Uma kungenjalo, kulula ukubangela ukulimala kwezicubu ezithambile njengemisipha nemigqa, okuzobangela ubuhlungu futhi kubangele izimpawu ezifana nokungasebenzi kahle kwezimoto.
2. Ukuzijwayeza i-yoga esiswini esingenalutho nangemuva kokudla: ukuzijwayeza i-yoga kudinga ukudla ukushisa komzimba.Uma usesiswini esingenalutho, kulula ukungenisa i-hypoglycemia.Ngaphambi kokwenza i-yoga, kufanele unake ukudla ngendlela efanele ukuze ungeze amandla.Ngaphezu kwalokho, ukuzivocavoca kwe-yoga akukhuthazwa ngalesi sikhathi ngoba ukudla esiswini kudinga ukugaya ngemva kokudla, ukuze kungathinti umsebenzi wokugaya isisu.Uma udla usuthe kakhulu, ukuzivocavoca kusenesikhathi nakho kulula ukubangela i-gastroptosis.Kunconywa ukwenza i-yoga ukuvivinya umzimba ngemva kwehora noma ngaphezulu ngemva kokudla.
Isikhathi sokuthumela: May-19-2022