Indlela yokuphucula umoya?

Ukuba ulandela indlela yokuphila enempilo kunye nokuzilolonga, kufuneka ufune ukuphefumula. Indlela yokuphucula ukunyamezela nokuphefumla - funda kule ngcaciso.

Ukuphucula ukuphefumla, njengoko abantu bethetha, kukhuthazwa ngemisebenzi eyenziwe ngcamango yezo midlalo ezimele umsebenzi we-aerobic. Kwiintlobo ezinjalo zixhalabisa: ukuhamba kwezemidlalo, ukuhamba, ukukhwela ngesantya kunye nokuhamba ngebhayisikili, ukubhukuda, ukugubha, ukunyuka kweentaba. Uqeqesho, oluqhelekileyo kule midlalo, luhlakulele intliziyo yesisindo kwaye lwandise umthamo wemiphunga. Kwakhona, kunye nemithwalo eqhelekileyo, imimiselo yeenqwelo ziphucula - ziba zininzi.

Indlela yokuphuhlisa izixhobo zokusebenza zokuphefumula?

Ubunzima bokuzivocavoca esikukhethile kuzo kunceda ukukhawuleza ukuphucula indawo yokuphefumla. Umgaqo oyintloko wokuphumelela ukuhamba kweeklasi.

1. Ngaba ukuphefumula ngokukhawuleza nokuphefumlelwa. Qalisa umsebenzi ukususela ngomzuzu omnye, ngokunyuka ukwandisa umthwalo.
2. Yenza ukuphefumula okubukhali nokuphefumula ukuphefumula. Ngoko ke, ngokuphambene noko, ezibukhali kufuneka zixiliswe, kwaye ukuphumla kuphelile.
3. Thatha umoya ocolileyo, wuleza kakhulu. Emva koko qalisa ukukhupha umoya kwiindawo ezincinane ukuya ekupheleni. Gcina umoya wakho ngangokunokwenzeka. Kufuneka ube nevakalelo yokuba isivumelwano sakho semiphunga.
4. Thatha umoya ophantsi kwaye uphezulu, ubale kubangamashumi amathathu uze uphume ngokukhawuleza.
5. Thatha umoya ophantsi, ubaleke ngokukhawuleza ukuya kwishumi, uphinde uvuselele, de ube uziva ukuba imiphunga yakho igcwele.
6. Thatha umphefumlo omfutshane ngeempumlo zakho, uze usebenzise umlomo wakho ngomlomo.

Xa usenza ukuzivocavoca, oko kuchanekileyo Ukuphefumlela kuyisitshixo ekuqeqesheni okuphumelelayo. Zama ukwenza oku kulandela ukuphefumula ngexesha lokunyuka okanye ukuhlala-up:

1. Ukuphefumla kuphela ekunciphiseni, kwaye uphumelele ekuphakamiseni.
2. Thatha umoya ophefumlelweyo, ubambe umoya kwaye ngeli xesha yenza inani elininzi lokwenza izikwere okanye i-push-ups.
3. Ngoku uphupha uze uphumelele ekupheleni. Phinda uqale ukwenza i-push-ups okanye i- sit-ups .
4. Ndiyabulela kule mizilo elula, unokuhlakulela ukuphefumula kwakho, ukuba uqeqesho lwakho luya kuba lukhulu kwaye luqhele.