Ukuba ufuna ukudlala imidlalo kusebenza ngokwenene ukunciphisa umzimba kunye nokuphucula impilo yentliziyo yakho, ukutsiba ngentambo yinto oyifunayo. Izibonelelo zalo msebenzi zininzi kwaye iingcali zincoma abo bafuna ukuphucula ukufaneleka kwabo nje. Ngumthambo oza kubeka isihlunu ngasinye emzimbeni wakho ukuba usebenze kwaye ngexesha elifutshane uya kuwubona umohluko.
Izinto eziluncedo zokutsiba ngentambo
Ukutsiba ngentambo akukho lula, ngumthambo ofuna ulungelelwaniso oluninzi, ke kubalulekile ukuba uziqhelise kwaye uhlale usenza izinto ukuze uphucule. Kodwa nje ukuba ufunde ukutsiba kuwe, ukwenza iintlobo ezahlukeneyo zokutsiba ngentambo kuya kuba sisiqwenga sekhekhe kuwe. Ukongeza, ukuba udibanisa ukutya okufanelekileyo kunye nentambo yokutsiba rhoqo, unganciphisa ubunzima ngokulula.
Kuba izifundo zibonisa ukuba xa utsibela intambo, Iikhalori ezili-13 zilahlekile ngomzuzu. Oko kukuthi, kwimizuzu eli-10 ungaphulukana neekhalori ezili-130. Ukuba kuthelekiswa nolunye uqeqesho njengokuhamba, umahluko mkhulu. Ukusukela ukufezekisa inani leekhalori ezilahlekileyo, umzekelo, kufuneka wenze amanyathelo angama-6000.
Phakathi kwezibonelelo zokutsiba ngentambo zezi::
- Ukuphucula ukulungelelanisa kunye nokunyamezelaNgokuziqhelanisa uya kuba nakho ukwandisa ixesha, isingqisho okanye ubungqongqo kwaye ngayo, ukuxhathisa kwakho kuya kwanda kunye nokulungelelanisa.
- Ukuphelisa uxinzelelo: Ngokuzilolonga, ingqondo ikhupha ii-endorphins ukuphucula uxinzelelo kunye nokuthomalalisa imeko zovalo. Ukongeza, ukutsiba kunye nokuhambisa umzimba wakho uphela kuya kukunceda uzive wonwabile kwaye wonwabile emzimbeni wakho.
- Iphucula ukuphefumlaNgumthambo osebenzisa i-aerobic, oko kukuthi, kufuneka uphefumle ukuze ukwazi ukuziqhelanisa nawo. Oku kucinga ukuphucula amandla enhliziyo, ukuze uphefumle ngokufanelekileyo.
- Yezoqoqosho: Ngokungafaniyo neminye imidlalo efuna izinto ezithile kuqeqesho lwabo, ukutsiba ngentambo ufuna intambo kuphela, izinto ezingabizi kakhulu onokuzifumana ngokulula.
- Iyakhawuleza kwaye iyasebenza xa kuthelekiswa neminye imidlalo: Njengoko sele ubonile ngasentla, nge imizuzu embalwa ngosuku Uyakwazi ukufikelela ngokukhawuleza kunezinye imidlalo.