Imisebenzi Yokufaneleka Engcono Kakhulu Yendlela Yokuphila Enempilo

I-Collage yabantu ababhukudayo, abagijimayo, abagibela ibhayisikili, nokuzivocavoca ngaphandle ezindaweni ezinempilo, ezinobuhle. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Indlela Esibeke Ngayo Izinga Le misebenzi Yokuzivocavoca

Ukuze sinqume imisebenzi yokufaneleka engcono kakhulu yokuphila impilo enempilo, sihlole ukuzivocavoca ngakunye ngokusekelwe ezicini eziningana ezibalulekile. Ukuhlaziywa kwethu okuphelele akubhekanga nje kuphela ukushisa amakhalori, kodwa nomthelela wezempilo iyonke, ukufinyeleleka, kanye nokusimama.

Izinzuzo Zomzimba

Ukushiswa kwamakhalori, ukuzibandakanya kwemisipha, ukuthuthuka kwenhliziyo, kanye nezinzuzo zempilo yomzimba iyonke.

Inhlalakahle Yengqondo

Ukunciphisa ukucindezeleka, ukuthuthukisa imizwa, izinzuzo zokuqonda, kanye nekhono lokucabanga.

Ukufinyeleleka

Izindleko, izidingo zemishini, izidingo zesikhala, kanye nokutholakala kwamazinga ahlukene okufaneleka komzimba.

Imisebenzi Eyishumi Engcono Kakhulu Yokuzivocavoca Yokuphila Okunempilo

Sibeke lezi zenzo ohlwini ngokusekelwe kumnikelo wazo ojwayelekile endleleni yokuphila enempilo. Ngayinye inikeza izinzuzo ezihlukile ezingakusiza ukufeza imigomo ethile yokufaneleka komzimba.

1. Ukubhukuda: Ukuzilolonga Okuphelele Komzimba Ogcwele

Ukubhukuda kuphezulu ohlwini lwethu lwemisebenzi yokuzivocavoca engcono kakhulu yokuphila impilo enempilo ngenxa yokuzibandakanya kwayo okumangalisayo komzimba wonke kanye nesimo sayo sobungani namalunga. Ukugeleza kwamanzi kusekela isisindo somzimba wakho, okwenza kube kuhle kubantu babo bonke ubudala kanye namazinga okuqina komzimba, okuhlanganisa nalabo abanezinkinga zamalunga noma ukulimala.

Ukuntanta kwamanzi kusekela umzimba wakho futhi kususe ukucindezeleka emalungeni abuhlungu ukuze ukwazi ukuwahambisa kalula.

Izinzuzo

• Ihlanganisa cishe wonke amaqembu amakhulu emisipha ngasikhathi sinye
• Kuthuthukisa impilo yenhliziyo nemithambo yegazi ngaphandle kokucindezeleka kwamalunga
• Kuthuthukisa ukuguquguquka kanye nobubanzi bokunyakaza
• Kukhuthaza amasu okuphefumula angcono kanye namandla amaphaphu
• Kuthuthukisa isimo sengqondo futhi kunciphisa ukucindezeleka

Ukucatshangelwa

• Kudinga ukufinyelela echibini noma emanzini amaningi
• Kungase kudingeke ufunde indlela efanele ukuze uthole inzuzo enkulu
• Kudingeka ukunakekelwa kwezinwele nesikhumba ngenxa yokuchayeka ku-chlorine
• Kuxhomeke esimweni sezulu sokubhukuda ngaphandle

Ukuqala Ngokubhukuda

Qala ngezifundo zemizuzu engama-20-30 izikhathi ezimbili noma ezintathu ngesonto. Uma usanda kubhukuda, cabanga ngokuthatha izifundo ukuze ufunde indlela efanele noma uqale ngokuhamba emanzini endaweni engajulile. Khulisa kancane kancane isikhathi njengoba ukukhuthazela kwakho kuthuthuka.

Mbhukudi ngesudu yokubhukuda emnyama etshuza echibini eliluhlaza okwesibhakabhaka ngokukhazimulayo elinamazansi kanye nemisebe yelanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

2. Ukuqeqeshwa Kwamandla: Ukwakha Imisipha Nokushisa Amakhalori

Ukuqeqeshwa kwamandla kusendaweni yesibili ohlwini lwethu lwemisebenzi yokuzivocavoca engcono kakhulu yokuphila okunempilo ngoba kwakha imisipha, kwandisa imetabolism, futhi kuthuthukisa amandla okusebenza. Ngokuphambene nemibono evamile eyiphutha, ukuqeqeshwa kwamandla akukhona okwabakhi bomzimba kuphela—kubalulekile empilweni yabo bonke isikhathi eside. Uma ungasebenzisi imisipha, izolahlekelwa amandla ayo ngokuhamba kwesikhathi. Uma unemisipha eminingi, ushisa amakhalori amaningi, ngakho-ke kulula ukugcina isisindo sakho.

Ukuqala Ngokuqeqeshwa Kwamandla

Qala ngokuzivocavoca umzimba okufana nokugoqa, ukusunduza umzimba, kanye nokuzivocavoca umzimba. Njengoba uqhubeka, engeza izinsimbi ezilula (amakhilogremu angu-1-2) bese ukhula kancane kancane. Hlosa izikhathi zokuqeqesha amandla ezingu-2-3 ngesonto, uvumele amaqembu emisipha ukuthi alulame phakathi kokuzivocavoca umzimba.

Gxila efomini efanele kunezisindo ezisindayo lapho uqala. Lokhu kunciphisa ingozi yokulimala futhi kuqinisekisa ukuthi uqondisa imisipha efanele.

Indoda engumsubathi eyenza i-barbell squat ejimini yesimanje ene-squat rack nama-kettlebell. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

3. Ukuhamba: Kulula, Kuyasebenza, Futhi Kufinyeleleka

Ukuhamba ngezinyawo kuthola isikhundla esiphezulu phakathi kwemisebenzi yokuzivocavoca engcono kakhulu yokuphila okunempilo ngenxa yokufinyeleleka kwayo, ukusebenza kahle, kanye nezidingo ezincane zemishini. Lokhu kuzivocavoca okungenamthelela omkhulu kuletha izinzuzo zempilo ezinhle kakhulu ngenkathi kufaneleka cishe kuwo wonke umuntu.

Izinzuzo Zomzimba

• Kuthuthukisa impilo yenhliziyo nemithambo yegazi
• Kuqinisa amathambo nemisipha
• Kusiza ukugcina isisindo esinempilo
• Kuthuthukisa ibhalansi kanye nokuxhumana
• Kunciphisa ingozi yezifo ezingamahlalakhona

Izinzuzo Zengqondo

• Yehlisa ukucindezeleka nokukhathazeka
• Kuthuthukisa isimo sengqondo ngokukhishwa kwe-endorphin
• Kuthuthukisa ukucabanga kokudala
• Kuthuthukisa inkumbulo kanye nokusebenza kwengqondo
• Inikeza isikhathi sokuzijwayeza ukuqaphela

Ukuqala Ukuhamba Ngezinyawo

Qala ngokuhamba ngezinyawo imizuzu eyi-10-15 bese ukhula kancane kancane ube yimizuzu engama-30-60 cishe izinsuku eziningi zesonto. Ukuze uthole izinzuzo ezengeziwe, faka izikhawu zokuhamba ngokushesha noma uthole imizila enezintaba noma izitebhisi ukuze wandise ukuqina.

Ufuna imizila yokuhamba ngezinyawo endaweni yakini? Isitholi sethu semizila yokuhamba ngezinyawo sikusiza ukuthi uthole imizila emihle nephephile ngokusekelwe endaweni okuyo.

Iqembu labantu abayisishiyagalombili ligijima ndawonye endleleni ephahlwe yizihlahla epaki elizungezwe uhlaza. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

4. Ukuhamba ngebhayisikili: I-Cardio Enethonya Eliphansi Nezinzuzo Ezinkulu

Ukugibela ibhayisikili kuphezulu ohlwini lwethu lwemisebenzi yokuzivocavoca engcono kakhulu yokuphila okunempilo ngoba kuhlanganisa izinzuzo zenhliziyo nokunyakaza okunobungane. Kungakhathaliseki ukuthi ungaphandle noma usebhayisikilini elimile, ukugibela ibhayisikili kuqinisa imisipha ngempumelelo ngenkathi kuthambile emzimbeni.

Izinzuzo

• Yakha amandla emilenze kanye nengaphakathi
• Kuthuthukisa ukuqina kwenhliziyo
• Umthelela ophansi emalungeni
• Kungalungiswa ukuze kuhlangatshezwane namazinga ahlukene okufaneleka komzimba
• Ukuhamba ngebhayisikili ngaphandle kunikeza i-vitamin D nomoya omusha

Ukucatshangelwa

• Kudinga imishini (ibhayisikili, isigqoko sokuzivikela)
• Kuxhomeke esimweni sezulu sokugibela ibhayisikili ngaphandle
• Ukufaneleka kahle kwebhayisikili kuyadingeka ukuvimbela ukungakhululeki
• Izinkinga zokuphepha kwethrafikhi ngokugibela amabhayisikili emgwaqweni

Ukuqala Ngebhayisikili

Qala ngokugibela imizuzu engama-20-30 endaweni eyisicaba noma ukumelana okuphansi ebhayisikilini elingashukumi. Khulisa kancane kancane ubude bese wengeza amagquma noma ukumelana njengoba ukuqina komzimba kuthuthuka. Hlosa izikhathi zokugibela amabhayisikili ezingu-2-3 ngesonto.

Umgibeli wamabhayisikili ogqoke izingubo ezibomvu nezimpunga ugibela umqansi emgwaqeni omazombezombe osentabeni lapho kubhekwe khona amahlathi nezintaba. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

5. I-Yoga: Amandla, Ukuguquguquka, kanye Nokuqaphela Kuhlanganisiwe

I-Yoga ithola indawo yayo phakathi kwemisebenzi yokuzivocavoca engcono kakhulu yokuphila okunempilo ngokuhlanganisa ngokuhlukile ukuzilolonga ngokomzimba kanye nempilo yengqondo. Lo mkhuba wasendulo uthuthukisa ukuguquguquka, wakha amandla, futhi uthuthukisa ukucabanga ngasikhathi sinye.

Izinzuzo Zomzimba

Kuthuthukisa ukuguquguquka, kwakha amandla emisipha, kuthuthukisa ukuma komzimba, kuvikela umgogodla, futhi kuthuthukisa impilo yamathambo.

Izinzuzo Zengqondo

Kunciphisa ukucindezeleka, kuthuthukisa ukugxila, kukhuthaza ukuqaphela, kuthuthukisa ukuqwashisa ngomzimba, futhi kukhuthaza ukuzinakekela.

Izitayela Ezidumile

I-Hatha (elungele abasaqalayo), i-Vinyasa (egeleza), i-Yin (elula kakhulu), amandla (agxile emandleni), evuselelayo (ephumuzayo).

Ukuqala nge-Yoga

Qala ngamakilasi alungele abaqalayo agxile ekuhleleni kahle. Qala ngezifundo zemizuzu engama-20-30 izikhathi ezingu-2-3 ngesonto, kancane kancane wandise isikhathi njengoba induduzo ithuthuka. Cabanga ukusebenzisa amavidiyo noma izinhlelo zokusebenza eziku-inthanethi uma izifundo zobuso nobuso zingatholakali.

Owesifazane ogqoke izingubo ezimnyama ozilolongela i-yoga ethi Iqhawe I-yoga eme kumata omnyama egumbini elizolile, elikhanyiswe yilanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

6. I-HIIT: Imiphumela Ephezulu Esikhathini Esincane

Ukuqeqeshwa Kwesikhawu Esiphezulu (i-HIIT) kuphakathi kwemisebenzi yokuzivocavoca engcono kakhulu yokuphila okunempilo ngenxa yokusebenza kahle kwesikhathi nokusebenza kwayo. Le ndlela yokuzivocavoca iyashintshashintsha phakathi kokuzivocavoca okunamandla kanye nezikhathi zokululama ezimfushane, okwandisa ukushiswa kwamakhalori ngesikhathi esincane.

Isampula Yokuzivocavoca ye-HIIT Yabaqalayo

Zama lokhu kuzivocavoca okulula kwemizuzu engama-20: imizuzwana engama-30 yokugxumagxuma, imizuzwana engama-30 yokuphumula, imizuzwana engama-30 yokugoba, imizuzwana engama-30 yokuphumula, imizuzwana engama-30 yokuphumula, imizuzwana engama-30 yokusunduza, imizuzwana engama-30 yokuphumula, imizuzwana engama-30 yamadolo aphezulu. Phinda izikhathi ezine.

Fudumala njalo ngaphambi kwe-HIIT bese uphola ngemva kwalokho. Qala ngezikhathi zokuphumula ezinde (imizuzwana engu-45-60) uma usanda kuqala ukuzivocavoca ngamandla aphezulu.

Iqembu labantu elenza ukujima kokuqeqeshwa kwesikhawu esiphezulu ejimini ekhanyayo enokukhanya kwemvelo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

7. Ukudansa: Ukuzivocavoca Okujabulisayo, Okuveza Umsindo, Nokusebenza Kahle

Ukudansa kuthola indawo yako phakathi kwemisebenzi yokuzivocavoca engcono kakhulu yokuphila okunempilo ngokuhlanganisa ukuvivinya umzimba okuphumelelayo nokuzijabulisa kanye nokuziveza. Lo msebenzi oguquguqukayo uthuthukisa impilo yenhliziyo, ukuhambisana, kanye nesimo sengqondo ngenkathi ungavamile ukuzizwa sengathi uwukuzivocavoca.

Izitayela Zokuzivocavoca Zomdanso Ezidumile

• I-Zumba (ephefumulelwe ngesiLatini)
• Ukufaneleka komdanso we-hip-hop
• Ukujima okuphefumulelwe yi-ballet
• Ukufaneleka komdanso we-Bollywood
• Ukujikijela nokudansa kwe-ballroom

Izinzuzo Eziyinhloko

• Kuthuthukisa impilo yenhliziyo nemithambo yegazi
• Kuthuthukisa ukubambisana kanye nokulinganisela
• Kuthuthukisa imizwa futhi kunciphisa ukucindezeleka
• Ihlinzeka ngokuxhumana nabantu
• Kuthuthukisa inkumbulo ngokusebenzisa imikhuba yokufunda

Ukuqala Ngokuzivocavoca Komdanso

Qala ngamakilasi alungele abasaqalayo noma amavidiyo aku-inthanethi. Gxila ekujabuleleni ukunyakaza kunokuphelelisa isinyathelo ngasinye. Qala ngezifundo zemizuzu engama-20-30 izikhathi ezingu-2-3 ngesonto bese wandisa njengoba ukukhuthazela kuthuthuka.

Iqembu labesifazane abagqoke izingubo ezimibalabala bemamatheka futhi bedansa ngokuzimisela kusitudiyo sokufaneleka esigqamile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

8. I-Tai Chi

Ngokuvamile okubizwa ngokuthi "ukuzindla ngokuhamba," i-tai chi ihlanganisa ukunyakaza okugeleza kancane nokuphefumula okujulile. Lo mkhuba wasendulo waseShayina uthuthukisa ibhalansi, ukuguquguquka, kanye nokugxila kwengqondo ngenkathi kufinyeleleka kuwo wonke amazinga okuqina komzimba.

• Umthelela Ophansi
• Ibhalansi Egxile

Iqembu elizilolongela i-Tai Chi ligqoke imifaniswano emhlophe enezimpawu ezibomvu ngaphandle ekuphumeni kwelanga noma ekushoneni kwelanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

9. Ukugwedla

Ukugwedla kuhlinzeka ngokujima okumangalisayo komzimba wonke okubandakanya u-86% wemisipha yakho. Kungakhathaliseki ukuthi kusemanzini noma kusetshenziswa umshini, lokhu kuzivocavoca okungenamthelela omkhulu kwakha amandla kanye nokuqina kwenhliziyo ngasikhathi sinye.

• Umzimba Ogcwele
• Umthelela Ophansi

Owesifazane ogqoke izingubo zezemidlalo usebenzisa umshini wokugwedla ejimini, edonsa isibambo ngokunyakaza kokugwedla. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

10. AmaPilates

I-Pilates igxila emandleni angaphakathi, ukuhambisana kahle, kanye nokunyakaza okulawulwayo. Le ndlela ithuthukisa ukuma, ukuguquguquka, kanye nokuqwashisa umzimba ngenkathi ivumelana nezimo namazinga ahlukene okuqina komzimba kanye nezimo zomzimba.

• Okugxile Emongweni
• Isekelwe Ngokuqondile

Owesifazane ogqoke phezulu ethangini eliluhlaza ophethe u-V-sit Pilates umi kumata esitudiyo esikhanyiswe yilanga esinezindonga zezitini. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuqhathanisa Imisebenzi Yezinhloso Ezihlukene

Imisebenzi ehlukene yokufaneleka komzimba iphumelela kakhulu ekubhekaneni nemigomo ethile yezempilo nokufaneleka komzimba. Nansi indlela imisebenzi yethu eyi-10 ephezulu eqhathaniswa ngayo lapho kuhloswe imiphumela ethile:

Kuhle Kakhulu Kokwehlisa Isisindo

• I-HIIT (ukusha kwamakhalori aphezulu, umphumela wokusha ngemuva kokusha)
• Ukubhukuda (ukuzibandakanya komzimba wonke)
• Ukugwedla (kuhlanganisa i-cardio kanye nokumelana)
• Ukuhamba ngebhayisikili (ukuqina okuzinzile, okulungisekayo)
• Ukuqeqeshwa Kwamandla (kwandisa i-metabolism)

Kuhle Kakhulu Ekuqedeni Ukucindezeleka

• I-Yoga (ukucabanga, ukugxila ekuphefumuleni)
• I-Tai Chi (ukunyakaza kokuzindla)
• Ukuhamba (ikakhulukazi emvelweni)
• Ukubhukuda (okunesigqi, okucwilisa)
• Ukudansa (okuzwakalayo, okubangela injabulo)

Kuhle Kakhulu Ngokuphila Isikhathi Eside

• Ukuqeqeshwa Kwamandla (kulondoloza imisipha)
• Ukuhamba ngezinyawo (okuqhubekayo, okuhambisanayo)
• Ukubhukuda (ukuthinta imizimba egugile)
• I-Tai Chi (ithuthukisa ibhalansi, ivimbela ukuwa)
• I-Yoga (ukuguquguquka, ukunciphisa ukucindezeleka)

Amathiphu Awusizo Okuhlanganisa Imisebenzi Yokuzivocavoca Empilweni Yakho

Ukwazi imisebenzi yokuzivocavoca engcono kakhulu yokuphila okunempilo kuyingxenye yempi kuphela—ukuyifaka njalo yilapho imiphumela yangempela itholakala khona. Nazi izindlela ezisebenzayo zokwenza ukuzivocavoca kube yingxenye eqhubekayo yenqubo yakho:

Qala Okuncane

Qala ngemizuzu eyi-10-15 kuphela yomsebenzi nsuku zonke. Imizamo emincane neqhubekayo iphumelela kakhulu kunokujima okunamandla ngezikhathi ezithile.

Imisebenzi Exubile

Hlanganisa izinhlobo ezahlukene zokuzivocavoca isonto lonke ukuze usebenze amaqembu emisipha ahlukahlukene futhi uvimbele isithukuthezi.

Kwenze Kube Komphakathi

Zivocavoce nabangani noma ujoyine amakilasi ukuze wandise ukuziphendulela kanye nenjabulo.

Abangane abane begijima behambisana endleleni yepaki enelanga, behleka futhi bejabulela ukuqina ndawonye. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuzivocavoca okungcono kakhulu yilokho ozokwenza njalo. Thola imisebenzi oyithandayo, bese ukuqina komzimba kuba yingxenye yemvelo yendlela yakho yokuphila kunokuba kube umsebenzi onzima.

Amasu Okuhlanganisa Engeziwe

• Hlela ukujima njengezikhathi ezingeke zixoxiswane ngazo ekhalendeni lakho
• Lungiselela kusengaphambili ngokubeka izingubo zokuzivocavoca noma ukupakisha isikhwama sejimu
• Landelela inqubekela phambili ukuze uhlale ukhuthazekile futhi ubone intuthuko ngokuhamba kwesikhathi
• Dala izinto ezibangela imvelo njengokugcina izicathulo zokuhamba eduze komnyango
• Sebenzisa umthetho wezinsuku ezimbili — ungalokothi weqe ukuzivocavoca izinsuku ezingaphezu kwezimbili zilandelana

Isiphetho

Imisebenzi yokuzivocavoca engcono kakhulu yendlela yokuphila enempilo yileyo oyijabulelayo ngokwanele ukuze uzijwayeze njalo. Ngenkathi amazinga ethu enikeza isiqondiso ngokusekelwe ezinzuzweni eziphelele, indlela efanelekile ihlanganisa imisebenzi ebhekana nemigomo yakho ethile, izintandokazi, kanye nemingcele yendlela yokuphila.

Cabanga ukuqala ngemisebenzi emi-2-3 ohlwini lwethu ekhanga kakhulu kuwe. Zama ngezinketho ezahlukene, unake indlela umzimba wakho osabela ngayo nokuthi yimiphi imisebenzi oyilangazelelayo. Khumbula ukuthi ukuhlukahluka akugcini nje ngokuvimbela isithukuthezi kodwa futhi kuqinisekisa ukuqina komzimba okuphelele ngokubandakanya amaqembu emisipha ahlukene kanye nezinhlelo zamandla.

I-collage ebonisa abantu bebhukuda, begijima, begibela amabhayisikili, futhi bezivocavoca ngaphandle ezindaweni zemvelo ezinhle ngaphansi kokukhanya kwelanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Indlela Ukugwedla Okuthuthukisa Ngayo Ukuqina Kwakho, Amandla Kanye Nempilo Yengqondo
• Ukugijima Nempilo Yakho: Kwenzekani Emzimbeni Wakho Uma Ugijima?
• Kungani ukuhamba ngebhayisikili kungenye yezindlela zokuzivocavoca ezinhle kakhulu emzimbeni wakho nasengqondweni