Zeziphi iiNzuzo kunye neeNgcebiso zokutsiba intambo?

Intambo yokutsiba, umsebenzi womzimba, i-aerobics okanye enye yezona zinto zibalaseleyo zosetyenziso lwe-cardio. Kulula, kulula kwaye kunokwenziwa naphi na.

Izifundo, intambo yokutsiba Ithi ineenzuzo ezininzi. Nditsho hamba okanye ukubaleka Kuthiwa iyasebenza ngakumbi kuneminye imisebenzi yomzimba efana 

Kwakhona yindlela esetyenziswa ngokubanzi yokuzivocavoca ukuphucula ukulinganisela kunye nokulungelelaniswa kwabadlali. Isicelo uncedo lokutsiba intambo...

Zeziphi iiNzuzo zokutsiba iNtsontelo?

Intambo yokutsiba iba buthathaka

• Ip atlamakIphucula ukubunjwa komzimba, kunciphisa amanqatha omzimba kunye nesinqe esinqeni.
• Ngaloo ndlela, ukutyeba, isifo senhliziyo kunye uxinzelelo lwegazi kunciphisa umngcipheko wezifo ezifana
• Intambo yokutsiba, Inyibilikisa amanqatha esiswini kwaye inciphisa isalathisi sobunzima bomzimba. Ngowona mthambo ulungele abantu abatyebe kakhulu.

Inzuzo kwingqondo

• Imisebenzi yomzimba inefuthe elihle kwingqondo. 
• Isifundo esinye, imizuzu emithathu intambo yokutsiba Kuye kwaboniswa ukuba iseshoni inokubangela utshintsho kwingqondo ehambelana nokufunda kwengqondo. 
• Lo mthambo uphezulu uphucula umoya. Ukuxhalaba ve ukudakumba kunciphisa umngcipheko weemeko zempilo yengqondo ezifana

Iinzuzo zempilo yentliziyo

• Imizuzu elishumi yempilo yentliziyo, ngokutsho kolunye uphando tsiba intambo umthambo ilingana nemizuzu engama-30 yokubaleka. 
• Intambo yokutsiba, Iyingenelo kwintliziyo ngeendlela ezininzi.
• Inkqubo ye-cardiovascular system ibandakanya ukuhamba kwegazi ukuya kunye nokusuka entliziyweni ngemithambo kunye nemithambo. Ip atlamak, iphucula ukujikeleza kwegazi emzimbeni, inciphisa i-cholesterol, iqinisa imisipha yentliziyo.
• Ngaloo ndlela, umngcipheko wezifo ezifana nesifo senhliziyo kunye ne-stroke uyancipha.

ukwandisa amandla

• Ukutsiba intambo rhoqoInceda ukwandisa amandla.
• Ngokutsho kophando intambo yokutsibaIsebenza kakhulu kwimisipha yonyawo kunye namalungu. Inceda ukwandisa ubunzima kunye namandla. 
• Malunga nemizuzu eyi-10 njengesiqhelo sokuzifudumeza intambo yokutsibaiphucule indlela yokusebenza kunye nokuqina kwephedi yeenyawo kwiimbaleki ezifundayo.

Ukubonelela ngokuguquguquka

• Ukutsiba intambo rhoqoAyitshisi amanqatha kuphela, ikwaphucula nokuguquguquka komzimba. 
• isifundo, freestyle jump intamboibonise ukuba inokunceda ukwandisa ukuguquguquka kunye nokuqina komzimba.

Toning imisipha

• Ip atlamakXa kuthelekiswa nezinye iindlela zokuzilolonga rhoqo, kwenza inkoliso yezihlunu zomzimba isebenze kwaye inceda ukuthomalalisa izihlunu. 
• Ubuncinci yimizuzu engama-30 ngosuku ukuthomalalisa izihlunu tsiba intambo.

ukuxinana kwamathambo

• Ngokophando, ukutsiba intambo rhoqoYandisa ukuxinana kwamathambo, ngakumbi kumantombazana. 
• Abasetyhini abadala, ngokukodwa, basengozini enkulu ye-osteoporosis kunye nezinye izifo ezinxulumene namathambo. 
• Nangona ezi ngxaki zivela kamva ebomini, intambo yokutsibaIkhusela umngcipheko wezifo zamathambo kwiminyaka yobudala.

Iingcebiso eziluncedo zokutsiba intambo

• Ukukhetha intambo: Ubude bentambo kufuneka bube ngokwaneleyo ukuphakama kwakho. Kwakhona, khetha izinto ngononophelo. Kwimigangatho yekhonkrithi eqinileyo kunye nokusetyenziswa kwangaphakathi, iintambo zokutsiba ezenziwe ngevinyl kunye ne-licorice zingcono.
• Tsiba: Nika ingqalelo kwindlela ome ngayo umzimba wakho ngelixa utsiba. Goba amadolo akho njengoko utsiba. Kwakhona, qiniseka ukuba izithende zakho azichukumisi phantsi ngalo lonke ixesha usihla emva kokutsiba.
• Ukuqala: Tsiba ngononophelo kwaye uhlale ngokuthambileyo kwinqanaba lokuqala. Kuphephe ukutsibela phezulu ekuqaleni. Nje ukuba uphumelele iintshukumo ezisisiseko, ungatsiba intambo.
• Indawo: Ukukhetha indawo kubalulekile. Umgangatho weplanga ungcono kunomgangatho wekhonkrithi. Khetha umhlaba osicaba ukuze utsibe lula.

Ngubani ongafanele atsibe intambo?

• Intambo yokutsibaNangona zininzi iingenelo zokusebenzisa iyeza, linokwenzakalisa abasetyhini ngexesha lokuya exesheni. Ngenxa yokuhamba rhoqo kwegazi ngexesha lokuya esikhathini, iigaments ezijikeleze isibeleko ziba buthathaka. tsiba intambo umthambo kunokubangela ukonakala kwezicubu kwaye kwandise ukopha.
• ngexesha lokukhulelwa musa ukutsiba intambo. Ngenxa yokuba kunokubangela ukuphuphuma kwesisu ngenxa yokuhlukana kwe-placenta kwiindonga zesibeleko.
• Ukuba unayo nayiphi na ingozi emlenzeni wakho okanye samathambo gula, njengoko inokuyenza ibe mandundu imeko yakho. intambo yokutsibaDibana nogqirha wakho ngaphambili.
• Ukuba unayo nayiphi na imeko efana nethambo okanye isifo senhliziyo musa ukutsiba intambo.