Abantu abaninzi banokucinga ukuba akuyomfuneko ukwenza umthambo ukuze ukunciphisa iisentimitha kunye nevolumu esinqeni okanye esinqeniNangona kunjalo, kubalulekile ukubandakanya isicwangciso sokuzilolonga esisempilweni kwindlela yethu yokutya ukuze kupheliswe amafutha emzimbeni.
Ukuzivocavoca umzimba kwe-Aerobic yeyona isempilweni kwaye iyacetyiswa ngoogqirha kuba isebenza kakuhle kwaye inceda ekupheliseni amafutha amaninzi emzimbeni. Xa sisenza umthambo Elinye lamafutha aphezulu ngamafutha ifumaneka kwizihlunu ze-adipose.
Okwangoku ukutyeba kakhulu kwindawo ebonakalayo kuba ichaphazela izigidi zabantu. Umbutho wabathengi ongalawulanga indlela azitya ngayo, uxinzelelo lweentsuku zemihla ngemihla emsebenzini kunye nokungabikho kwexesha lokuba ngaphandle kwaye udlale imidlalo.
Konke oku kuchaphazela imizimba yethu. Siyazibuza ukuba ngaba ukutya kunye nokuzilolonga kuyimfuneko ukulwa nokutyeba, okanye ukutya kukodwa kwanele. Emva koko sishiya amathandabuzo.
Ngaba kufuneka wenze umthambo?
Bambalwa kakhulu abantu abalaziyo ngokwenene uhlobo lomthambo kunye nokuba ungakanani umthambo ekufuneka wenziwe ukufumana iziphumo ezinqwenelekayo. Namhlanje sifumana amaqonga amaninzi anokunceda ukuba unciphise umzimba ngokulula, iiklasi ezihlanganisiweyo zokuzilolonga umzimba njenge, i-zumba, iiklasi ze-salsa, iiklasi zokudanisa, uhlaselo lomzimba, impompo yomzimba, isisu okanye iiklasi zokutyhala.
Zizinto ezintle onokukhetha kuzo ukuzilolonga umzimba wonke kunye nokwehla kobunzima ngelixa wonwabile.
Iindidi ezicetyiswayo zokuzilolonga
- El Ukuzilolonga aerobic Kukulungele ukunciphisa umzimba. Yeyona ixhaphakileyo, ilula kwaye ilungele ukuphefumla. Sebenzisa amanqatha ukufumana amandla, kunciphisa uxinzelelo lwegazi, kunciphisa amanqanaba e-cholesterol, kuphucula amandla emiphunga.
- Siyacebisa ukubaleka ngokuphakathi, ukubaleka, ukuhamba, ukuqubha, okanye ukuhamba ngebhayisikile.
- Ixesha elincinci lokufumana iziphumo ezilungileyo ngokuzilolonga kukwenza imisetyenzana ubuncinci imizuzu engama-30 ngexesha. Ixesha elilula nelilula lokuziqhelanisa nalo naluphi na umkhwa.
- Ku nokuba njalo Yandisa ixesha ukuya kwimizuzu engama-60 okanye engama-90 kwiseshoni nganye, ngaphezu kwexesha elaneleyo lokuphumeza iziphumo ezimangalisayo.
- Kufuneka senze lo msebenzi ubuncinci kathathu ngeveki. Qala ngesantya esiphakathi kwaye uyonyuse ngokuthe ngcembe.
Ukuzilolonga akufuneki kuthathwe njengeqhina, into esenza sonqene okanye into esingayithandiyo. Inkqubo ye- Ukuzilolonga aerobic kufanelekile ukuba sizive ngcono ngathi, sivelisa i-enforfins kwaye i-serotonin iyakhutshwa, ihormone ebizwa ngokuba yihormone yolonwabo njengoko isenza sizive sikhululeke kakhulu nathi.
Kufuneka ukuba ungene kwindlela yokuphila esempilweni apho ukuzilolonga kunye nokutya kufuneka kuhambisane ukunciphisa umzimba kwaye sizifumane sisempilweni yonke imihla.