UMary Allen
Isingeniso: Ukuhamba Nokunciphisa Isisindo
Ukuhamba kuyindlela elula nesebenzayo yokwehlisa isisindo, futhi kungcono nakakhulu uma unomngane onoboya ukuze akugcine unomphela. Ukuhamba nenja yakho akugcini nje ngokukusiza ukuthi ulahle amakhilogremu angafuneki kodwa futhi kunikeze izinzuzo eziningi zezempilo zakho kokubili wena ne-pooch yakho. Kodwa-ke, inani lesisindo ongase ulahlekelwe ngalo ngokuhamba inja yakho lincike ezintweni eziningana, okuhlanganisa ijubane lakho, ubude besikhathi, imvamisa, nobukhulu benja yakho.
Izinzuzo Zokuhamba Inja Yakho
Ukuhamba inja yakho kuyindlela enhle kakhulu yokuthuthukisa impilo yakho yenhliziyo, ukuqinisa imisipha yakho, nokuthuthukisa inhlalakahle yakho yengqondo. Ukuhamba ngezinja njalo kungasiza ekwehliseni umfutho wegazi lakho, kwehlise ingcuphe yezifo ezingamahlalakhona njengesifo sikashukela nesifo senhliziyo, futhi kuthuthukise isimo sakho sengqondo kanye nekhwalithi yokulala. Ukwengeza, ukuchitha isikhathi emvelweni nenja yakho kungakhuphula amasosha omzimba, kunciphise ukucindezeleka, futhi kwandise umuzwa wakho wenjabulo nokwaneliseka.
Mangaki Amakhalori Ongawashisa Ngokuhamba?
Inani lamakholori owashisayo ngenkathi uhamba nenja yakho lincike ezintweni ezahlukahlukene, njengesisindo sakho, ijubane, ubude besikhathi, nendawo. Ngokwesilinganiso, ukuhamba imizuzu engu-30 nenja yakho kungashisa phakathi kwamakholori angu-100 kuya kwangu-200, kuye ngesivinini namandla akho. Uma uhamba nenja yakho ihora nsuku zonke, ungashisa ama-calories angu-400 noma ngaphezulu, okungase kwengeze ekuncipheni okukhulu kwesisindo ngokuhamba kwesikhathi. Kodwa-ke, khumbula ukuthi ukushiswa kwekhalori akuyona into kuphela yokulahlekelwa isisindo, futhi udinga ukugcina ukudla okunempilo kanye nendlela yokuphila ukuze uzuze imiphumela ehlala njalo.
Izinto Ezithinta Ukuthi Singakanani Isisindo Ongakwazi Ukwehlisa
Isilinganiso sesisindo ongasinciphisa ngokuhamba nenja yakho sincike ezintweni ezimbalwa, njengesisindo sakho sokuqala, izinga lokufaneleka, ukudla, nendlela yokuphila. Uma ukhuluphele noma ukhuluphele, ungase ulahlekelwe isisindo esiningi ekuqaleni kunomuntu osenesisindo esinempilo. Ngokufanayo, uma uhamba njalo, isikhathi eside, futhi ngesivinini esisheshayo, ungase ushise ama-calories amaningi futhi ulahlekelwe isisindo ngaphezu komuntu ohamba kancane, ofushane, futhi ohamba kancane. Ukwengeza, ukudla ukudla okunempilo, ukulala ngokwanele, nokunciphisa ukucindezeleka kungaba nomthelela ekwehleni kwesisindo kanye nempilo engcono.
Kufanele Uhambe Kangakanani Inja Yakho?
Ukuze uzuze ukuncipha komzimba nezinye izinzuzo zezempilo, kufanele uhlose ukuhamba nenja yakho okungenani imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto, noma ngaphezulu. Kodwa-ke, uma usaqala, ungakwazi kancane kancane ukwandisa isikhathi sakho sokuhamba kanye nemvamisa ukuze ugweme ukulimala noma ukukhathala. Ukuhamba nenja yakho nsuku zonke kungakunikeza isimiso nesisusa sokunamathela ohlelweni lwakho lokuzivocavoca kanye nesibopho nesilwane sakho.
Kufanele Uhambe Inja Yakho Isikhathi Esingakanani?
Ubude besikhathi esifanele seseshini yakho yokuhamba kwezinja sincike ezingeni lakho lokufaneleka, iminyaka yenja yakho, uhlobo, nempilo, kanye nesimo sezulu nesimo sendawo. Ngokuvamile, kufanele uhlose ukuhamba nenja yakho okungenani imizuzu engu-20-30 ngeseshini ngayinye, kodwa ungayihlukanisa ibe uhambo olufushane usuku lonke. Uma inja yakho isencane, ikhuthele, futhi inempilo, ungakwazi ukuhamba isikhathi eside noma wenze imisebenzi eyinselele eyengeziwe njengokuhamba ngezinyawo noma ukugijima. Kodwa-ke, uma inja yakho isikhulile, inezinkinga zempilo, noma iyinzalo encane, kufanele ulungise ubude nokuqina kokuhamba kwakho ngokufanele.
Kufanele Uhambe Kangakanani Inja Yakho?
Isivinini seseshini yakho yokuhamba ngezinja sincike ezingeni lakho lokufaneleka, uhlobo lwenja yakho, usayizi, nezinga lamandla, kanye nemigomo yakho. Ngokuvamile, kufanele uhambe ngesivinini esisesilinganisweni esikuvumela ukuba uphefumule kanzima kodwa uqhubeke uqhubeka nengxoxo. Uma ufuna ukushisa amakhalori engeziwe futhi uziphonsele inselelo ngokwakho, ungakhuphula isivinini sakho noma wenze izikhawu zokuhamba ngokushesha nokunensa. Nokho, qaphela ijubane lenja yakho futhi ungayisebenzisi ngokweqile, ikakhulukazi lapho kushisa noma kubanda.
Ingabe Ubukhulu Benja Yakho Bubalulekile?
Ubukhulu benja yakho bungathinta ukuthi singakanani isisindo ongasinciphisa ngokuhamba, njengoba izinja ezinkulu zidinga amandla amaningi kanye nomzamo wokuhamba kunezinja ezincane. Nokho, ngisho noma unenja encane, usengashisa amakhalori abalulekile futhi uthuthukise ukuqina kwakho ngokuhamba ngesivinini esisheshayo noma ngokungeza imimango noma izitebhisi kumzila wakho. Ukwengeza, ukuhamba nenja yakho kungasiza ekuvimbeleni ukukhuluphala futhi kukhuthaze isisindo esinempilo somngane wakho onoboya, okungase futhi kuzuze impilo yabo yonke kanye nokuphila kahle.
Ungakwazi Yini Ukwehlisa Isisindo Esengeziwe Ngokuhamba NgeVest Enesisindo?
Ukuhamba ngevesti elinesisindo kungangeza ukumelana nokuqina emsebenzini wakho, okungakhuphula ukushiswa kwekhalori namandla emisipha. Kodwa-ke, ukugqoka i-vest enesisindo kungandisa ingozi yakho yokulimala, ikakhulukazi uma unezinkinga ezihlangene noma usanda kuvivinya umzimba. Ngaphambi kokusebenzisa ivesti enesisindo, thintana nodokotela noma umqeqeshi wakho ukuze uqinisekise ukuthi iphephile futhi iyasebenza ezingeni lakho lokufaneleka nemigomo.
Amathiphu Okukhulisa Ukuncipha Kwesisindo Ngenkathi Uhamba Inja Yakho
Ukuze ukwandise ukulahlekelwa isisindo sakho kanye nezinzuzo zezempilo ngenkathi uhamba nenja yakho, zama amathiphu alandelayo:
- Khetha izicathulo ezihamba kahle ezihamba kahle ezihlinzeka ngokusekela okuhle nokuguqa.
- Gqoka izingubo eziphefumulayo nezisusa umswakama ezikuvumela ukuthi uhambe ngokukhululeka futhi uhlale upholile.
- Letha amanzi nokudla okulula kwakho nobabili nenja yakho, ikakhulukazi ekuhambeni okushisayo noma okude.
- Shintsha indlela yakho nendawo ukuze ugcine ukujima kwakho kuthakazelisa futhi kuyinselele.
- Zijwayeze ukuma okuhle futhi ubandakanye umnyombo wakho nama-glutes ngenkathi uhamba.
- Sebenzisa i-tracker yokufaneleka noma uhlelo lokusebenza ukuqapha ukuqhubeka kwakho futhi uzikhuthaze.
- Thatha ikhefu futhi welule ngaphambi nangemuva kokuhamba ukuze uvimbele ukulimala nobuhlungu.
Okunye Ukuzivivinya Ukuhlanganisa Nokuhamba Izinja
Ngenkathi ukuhamba nenja yakho kungaba yindlela enhle kakhulu yokwehlisa isisindo futhi uthuthukise ukuqina kwakho, ungakwazi futhi ukukuhlanganisa nezinye izivivinyo ukuze uthole izinzuzo ezengeziwe. Eminye imisebenzi ongayenza nenja yakho ihlanganisa:
- Ukugijima noma ukugijima
- Ukuhamba ngezinyawo noma ukuhamba ngezinyawo
- Ukubhukuda noma amanzi aerobics
- Ukuhamba ngebhayisikili noma i-rollerblading
- Ukuqeqeshwa kokukhalipha noma amakilasi okulalela
Ngokuxubanisa izivivinyo zakho, ungakwazi inselele umzimba wakho futhi uvimbele isithukuthezi noma ithafa.
Isiphetho: Umugqa Obalulekile Wokuhamba Inja Yakho Ukuze Unciphise Isisindo
Ukuhamba nenja yakho kuyindlela ejabulisayo nesebenzayo yokwehlisa isisindo, uthuthukise ukuqina kwakho, futhi ube nesibopho nesilwane sakho esifuywayo. Ngokuhamba ngesivinini esisesilinganisweni okungenani imizuzu engu-30 ngosuku, izinsuku ezinhlanu ngesonto, ungashisa ama-calorie, uqinise imisipha yakho, futhi unciphise amathuba okuba nezifo ezingamahlalakhona. Kodwa-ke, inani lesisindo ongalahlekelwa ngalo ngokuhamba inja yakho lincike ezintweni eziningana, njengejubane lakho, ubude besikhathi, imvamisa, nobukhulu benja yakho. Ngokulandela amathiphu kanye nokuhlanganisa ezinye izivivinyo, ungakwazi ukwandisa ukulahlekelwa isisindo sakho kanye nempilo yonke.