Indlela Yokwehlisa Isisindo Ngokushesha Ekhaya

Ukuncipha kwesisindo kuwumgomo ovamile kubantu abaningi okwamanje, futhi ngokunethezeka kokukwazi ukukwenza ngokunethezeka kwekhaya lethu, kukhanga nakakhulu. Nokho, kubalulekile ukubhekana nale nhloso ngendlela yobuchwepheshe nengathathi hlangothi, ukuze siqinisekise ukuthi sisebenzisa izinqubo eziphephile nezisebenzayo. Kulesi sihloko, sizohlola amasu nezindlela ezahlukene zendlela yokulahlekelwa isisindo ngokushesha ekhaya, sikunikeza ulwazi olunembile olusekelwe ubufakazi besayensi. Funda ukuze uthole izinyathelo ongazithatha ukuze ufinyelele imigomo yakho yokulahlekelwa isisindo. ngempumelelo futhi uphilile.

1. Isingeniso senqubo yokulahlekelwa isisindo ngokushesha ekhaya

Kulabo abafuna ukunciphisa umzimba ngokushesha ngaphandle kwesidingo sokuya ejimini noma ukuqasha umqeqeshi womuntu siqu, le nqubo ingase ibonakale iyinselele ekuqaleni. Kodwa-ke, ngolwazi olulungile nokuzimisela, kungenzeka ngokuphelele ukufeza imiphumela evela ekunethezekeni kwekhaya lakho. Kulokhu okuthunyelwe, sizokunikeza uhlelo lokusebenza olunemininingwane oluzokusiza ukuthi ufinyelele imigomo yakho yokulahlekelwa isisindo ngokushesha nangempumelelo.

Isinyathelo sokuqala esibalulekile kule nqubo ukusungula isimiso sokuzivocavoca nsuku zonke. Ukuzivocavoca njalo kubalulekile ukuze ushise ama-calories futhi usheshise imetabolism yakho. Inhlanganisela yokuzivocavoca kwe-cardio namandla kuyindlela ephumelela kakhulu yokufeza lokhu. Ungenza ama-aerobic routines ekhaya, njengokugxuma intambo, ukwenza izivivinyo eziphakeme kakhulu, noma ukulandela izinqubo zokudansa. Ukwengeza, kuyatuseka ukufaka izivivinyo zamandla ezifana nokuphakamisa izinsimbi noma ukusebenzisa amabhande okumelana ukuze uphine imisipha yakho.

Awukwazi ukukhohlwa ukuthi ukudla okunomsoco kuyingxenye eyisisekelo yanoma yiluphi uhlelo lokulahlekelwa isisindo. Kubalulekile ukugcina ukudla okunomsoco futhi okunempilo okuhlanganisa ukudla okunomsoco futhi ugweme ukudla okugayiwe okunamafutha amaningi. Khetha inhlanganisela yamaprotheni angenalutho, ama-carbohydrate ayinkimbinkimbi namafutha anempilo ekudleni ngakunye. Ukwengeza, kubalulekile ukulawula izingxenye futhi ugweme ukudla ngokweqile. Khumbula ukuthi i-hydration nayo idlala indima ebalulekile enqubweni yokulahlekelwa isisindo, ngakho-ke kufanele uphuze amanzi anele usuku lonke ukuze ugcine umzimba wakho uhlanzekile futhi usekele umsebenzi ofanele we-metabolism.

2. Ukubeka Imigomo Engokoqobo Yokulahlekelwa Kwesisindo

Ukubeka imigomo engokoqobo kubalulekile ukuze kuzuzwe ukulahlekelwa kwesisindo esiphumelelayo nesimeme ngokuhamba kwesikhathi. Nawa amanye amathiphu ukuze uzibekele imigomo ongayifinyelela:

• Hlola isimo sakho samanje: Ngaphambi kokubeka imigomo, kubalulekile ukuthi uhlole isisindo sakho samanje, inkomba yesisindo somzimba wakho kanye nanoma yiziphi izimo zezempilo okufanele uzicabangele. Lokhu kuzokusiza ukuthi uzibekele imigomo engokoqobo futhi ulungise uhlelo lwakho lokulahlekelwa isisindo ngokwezidingo zakho ezithile.
• Zibekele imigomo yesikhathi esifushane neyesikhathi eside: Kutuswa ukuzibekela imigomo yesikhathi esifushane neyesikhathi eside. Imigomo yesikhathi esifushane izokuvumela ukuthi uhlale ugqugquzelekile futhi ubone inqubekela phambili esheshayo, kuyilapho imigomo yesikhathi eside izokusiza ukuthi ugcine ugxile njengoba usondela emgomweni wakho wokugcina wokulahlekelwa isisindo.
• Cacisa imigomo ethile, elinganisekayo: Imigomo engacacile noma evamile kunzima ukuyifinyelela. Ukuze uzibekele imigomo efinyelelekayo, kubalulekile ukuba ilinganiseke futhi icace. Esikhundleni sokuthi "Ngifuna ukwehlisa isisindo," beka umgomo othize, njengokuthi "Ngifuna ukulahlekelwa ngamakhilogremu angu-2 ngenyanga" noma "Ngifuna ukunciphisa amaphesenti angu-5% amafutha omzimba wami ezinyangeni ezintathu ezizayo."

Khumbula ukuthi ukusetha imigomo engokoqobo kuzokusiza uhlale ukhuthazekile njengoba uqhubeka nohlelo lwakho lokulahlekelwa isisindo. Kubalulekile ukuba nesineke futhi uqonde ukuthi ukulahlekelwa kwesisindo esinempilo kutholakala ngokushintsha indlela yokuphila yesikhathi eside hhayi ngokushesha noma kakhulu.

Futhi, ungakhohlwa ukugubha izimpumelelo zakho. Njengoba ufinyelela izinjongo zakho zesikhathi esifushane nezesikhathi eside, thatha isikhashana ukubona nokugubha imizamo yakho. Lokhu kuzokugcina ukhuthazekile futhi kukusize ugcine ukugxila okuhle ohambweni lwakho lokulahlekelwa isisindo.

3. Ukwenza uhlelo olufanele lokudla ukuze ulahlekelwe isisindo ngokushesha ekhaya

Ukwehlisa isisindo ngokushesha nangokunethezeka kwekhaya lakho, kubalulekile ukwenza uhlelo olufanele lokudla. Ngezansi eminye imihlahlandlela okufanele uyilandele ukuze ufinyelele lo mgomo:

1. Zibekele imigomo yakho: Ngaphambi kokuqala uhlelo, kubalulekile ukubeka imigomo ecacile nengokoqobo. Chaza ukuthi mangaki amakhilogremu ofuna ukwehlisa nokuthi ngasiphi isikhathi. Lokhu kuzokusiza ukuthi uhlale unomdlandla futhi ulandele uhlelo lokudla ngokungaguquki.

2. Bala izidingo zakho zamakhalori: Ukwazi ukuthi mangaki amakholori owadinga nsuku zonke kubalulekile ukuze wakhe uhlelo lokudla olusebenzayo. Sebenzisa amathuluzi aku-inthanethi noma thintana nochwepheshe bezempilo ukuze uthole imfuneko yekhalori yomuntu siqu.

3. Beka kuqala ukudla okunempilo: Esikhundleni sokugxila kuphela ekunciphiseni ama-calories, kubalulekile ukuthi udle ukudla okulinganiselayo. Beka kuqala ukudla okunomsoco njengezithelo, imifino, amaprotheni angenalutho kanye nokusanhlamvu. Gwema ukudla okugayiwe kanye nokudla okunoshukela omningi namafutha agcwele.

4. Ukubaluleka kokusebenza ngokomzimba ohlelweni lokulahlekelwa isisindo ekhaya

Umsebenzi womzimba udlala indima ebalulekile enqubweni yokulahlekelwa isisindo ekhaya. Akusizi nje ukushisa ama-calories, kodwa futhi kuqinisa imisipha, kuthuthukisa isimiso senhliziyo futhi kwandise amandla okuphefumula. Ngaphezu kwalokho, ukuzivocavoca umzimba okuvamile kusiza ukugcina isimo sengqondo esihle, kunciphisa ukucindezeleka futhi kuthuthukisa izinga lokulala.

Kunezinketho eziningi zokwenza umsebenzi womzimba ekhaya. Ungenza izivivinyo ze-aerobic njengokuhamba noma ukugijima ku-treadmill, intambo yokugxuma, noma ukwenza i-Zumba. Ngaphezu kwalokho, kukhona ukuzivocavoca kwamandla okungenziwa ngesisindo somzimba wakho, njengama-push-ups, ama-squats noma amapulangwe. Enye inketho ukusebenzisa amathuluzi anjengezisindo noma amabhande okunwebeka ukuze kwandiswe ukushuba kokuzivocavoca.

Kubalulekile ukusungula isimiso sokuvivinya umzimba njalo nokuhlukahluka. Kutuswa ukuba uzinikele okungenani imizuzu engu-150 ngesonto ukuze uzilolonge ngokusesilinganisweni, noma imizuzu engu-75 ngesonto uma kuwukuzivocavoca okunamandla. Ukwengeza, izivivinyo zamandla kufanele zifakwe okungenani kabili ngesonto. Kubalulekile ukuqala kancane kancane futhi ukwandise ukuqina kanye nobude bokuzivocavoca kancane kancane. Ungakhohlwa ukubonisana nochwepheshe bezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.

5. Amathuluzi nezinsiza zokuqapha nokulawula ukwehla kwesisindo ekhaya

Njengamanje, kunamathuluzi ahlukahlukene kanye nezinsiza ezingaba wusizo kakhulu ukuqapha nokulawula ukwehla kwesisindo kusuka ekunethezekeni kwekhaya lakho. Ngezansi ezinye izinketho ezingakusiza kule nqubo:

Ubuchwepheshe bedijithali kanye nezicelo zeselula:

• Izinhlelo zokusebenza zeselula zokulandelela nokurekhoda ukudla nokuzilolonga: Lezi zinhlelo zokusebenza zikuvumela ukuthi ugcine ukulawula okuningiliziwe kwalokho okudlayo kanye nemisebenzi yakho yansuku zonke yomzimba. Yiba isizindalwazi Okuningi ngolwazi lokudla okunempilo ukukusiza ugcine ukulinganisela ekudleni kwakho.
• Izikali ezihlakaniphile: Lezi zikali zinokuxhumeka kumadivayisi eselula futhi zikuvumela ukuthi ulandelele isisindo sakho ngendlela esebenzayo nenembile. Abanye bangakala ngisho nokwakheka komzimba wakho, njengamaphesenti amafutha noma imisipha.
• Amadivayisi okuqapha umsebenzi agqokekayo: Amawashi ahlakaniphile, amasongo omsebenzi kanye amanye amadivayisi Okugqokekayo izinketho ezinhle zokuqapha amazinga akho okusebenza komzimba, ukuqapha izinga lokushaya kwenhliziyo yakho, ukubala amakhalori ashisiwe, nokulandelela ukuqhubeka kwakho.

Ukuzivocavoca kanye nemikhuba:

• Amavidiyo Aku-inthanethi Nokufundisa: Kunezinkundla eziningi ze-inthanethi ezinikeza amavidiyo wokuqeqeshwa kokufaneleka kanye nezifundo, ezifanele amazinga ahlukene okufaneleka. Ungafinyelela izinhlelo eziqondisiwe futhi wenze izivivinyo ekhaya ngaphandle kwesidingo semishini ekhethekile.
• Izinhlelo zokuqeqesha eziqondene nawe: Ngosizo lwezinhlelo zokusebenza noma abaqeqeshi be-inthanethi, kungenzeka ukuthi uthole izinhlelo zokuqeqesha ezivumelaniswe nezinjongo zakho kanye nezidingo zakho. Lezi zinhlelo zingabandakanya ukuvivinya umzimba kwe-aerobic, amandla nokuguquguquka, okuklanyelwe ngokukhethekile ukukhuthaza ukuncipha kwesisindo.

Izinsiza ezengeziwe:

• Imiphakathi eku-inthanethi namaqembu okusekela: Ukujoyina imiphakathi ebonakalayo yabantu abanezinhloso ezifanayo kungaba umthombo wesikhuthazo nokwesekwa phakathi nohambo lwakho lokulahlekelwa isisindo. Lapho ungabelana ngolwazi, uthole amathiphu, amaqhinga nezincomo ezihlolwe ngu abanye abasebenzisi.
• Amaresiphi nezinhlelo zokudla okunempilo: Maningi amawebhusayithi kanye nezinhlelo zokusebenza zeselula ezinokupheka kanye nezinhlelo zokudla ezigxile ekunciphiseni isisindo. Lezi zinketho zizokunikeza imibono yokulungiselela ukudla okulinganiselayo, okucebile ngemisoco namakholori aphansi.

6. Indlela yokusingatha izinselele nezithiyo ngesikhathi sokulahlekelwa isisindo ekhaya

Ukuncipha emsimbeni ekhaya kungaletha izinselele eziyingqayizivele ezidinga umqondo othize nendlela ethile. Nawa amanye amasu ongawasebenzisa ukuze unqobe izithiyo futhi ufinyelele imigomo yakho yokulahlekelwa isisindo ngokunethezeka kwekhaya lakho.

1. Misa uhlelo lokudla: Kubalulekile ukugcina isimiso sokudla ukugwema ukudla ngokungacabangi noma ngokweqile. Hlela futhi ulungiselele ukudla kwakho kusenesikhathi ukuze ugweme ukuphendukela ekudleni okungenampilo. Ukwengeza, zama ukunciphisa iziphazamiso ngesikhathi sokudla, njengokubuka i-TV noma ukusebenzisa ifoni yakho, ukuze ukhuthaze ukudla okunengqondo.

2. Thola imisebenzi oyithandayo: Ukuzivocavoca kubalulekile ekunciphiseni isisindo, kodwa kungaba yisicefe uma ungawutholi umsebenzi owuthandayo. Linga ngezinhlobo ezahlukene zokuzivocavoca ekhaya: kusukela ezindleleni zokujima eziku-inthanethi ukuya kumdanso noma i-yoga. Ngokuthola umsebenzi owujabulelayo, kuzoba lula ukuhlala ukhuthazekile futhi unamathele emigomeni yakho yokulahlekelwa isisindo.

3. Dala indawo efanelekile empumelelweni: Hlela indawo yakho ukuze ukhuthaze imikhuba enempilo. Khipha ukudla okugayiwe futhi okulingayo endaweni yakho yokudla bese ufaka esikhundleni sakho izinketho ezinempilo njengezithelo, imifino nokudla okunothe ngamaprotheni. Ungaphinda ucabange ukusebenzisa izinhlelo zokusebenza noma amathuluzi aku-inthanethi ukuze akusize ulandelele ukuqhubeka kwakho, njengezibali zamakhalori noma izinhlelo zokusebenza zokulandelela ukudla.

7. Izinzuzo zokulondoloza indlela yokuphila enempilo ngesikhathi sokulahlekelwa isisindo ekhaya

Ukwehlisa isisindo ekhaya kungaba yinselele, kodwa ukuthola indlela yokuphila enempilo ngenkathi ukwenza lokho kungakunikeza izinzuzo eziningi. Ngeke nje kukusize ufinyelele imigomo yakho yokulahlekelwa isisindo, kodwa futhi kuzothuthukisa inhlalakahle yakho yonke. Nazi ezinye zezinzuzo ezibalulekile zokugcina impilo enempilo ngenkathi ulahlekelwa isisindo ekhaya:

1. Ukuthuthukiswa kwempilo yenhliziyo nemithambo yegazi: Ukuvivinya umzimba njalo nokudla okunomsoco kungasiza ekunciphiseni ingozi yesifo senhliziyo futhi kuthuthukise impilo yenhliziyo. Ukugcina impilo enempilo ngesikhathi sokulahlekelwa isisindo ekhaya kuzokuvumela ukuba uqinise isimiso sakho senhliziyo nemithambo yegazi nomfutho wegazi ophansi.

2. Amandla anda kanye nokukhiqiza: Ukwamukela imikhuba enempilo, njengokudla ngendlela efanele nokuvivinya umzimba njalo, kuzokunika amandla. Lokhu kuzokuvumela ukuthi ukhiqize ngokwengeziwe emisebenzini yakho yansuku zonke futhi kuzokusiza ukuthi ubhekane nosuku ngesimo sengqondo esihle.

3. Isimo sengqondo esithuthukisiwe nokuzethemba: Ukwehlisa isisindo ekhaya kungaba yinselele futhi kuvamile ukuba nemizwa ekhuphukayo neyokwehlayo phakathi nenqubo. Kodwa-ke, ukugcina indlela yokuphila enempilo kuzokusiza ukuthi ukhulule ama-endorphin, aziwa ngokuthi ama-hormone enjabulo, azothuthukisa isimo sakho sengqondo futhi akhulise ukuzethemba kwakho. Ngaphezu kwalokho, ukufeza imigomo yakho yokulahlekelwa isisindo kuzokwenza uzizwe uziqhenye ngakho wena futhi kuzokwandisa ukuzethemba kwakho.

8. Amathiphu okuthuthukisa ukusebenza kahle kwenqubo yokulahlekelwa isisindo ngokushesha ekhaya

Okunye okukhathazayo okuvame kakhulu okuhlobene nokuncipha kwesisindo ukuthi ungayithola kanjani imiphumela esheshayo kusuka ekunethezekeni kwekhaya lethu. Nawa amanye amathiphu asebenzayo ukuze ufinyelele imigomo yakho ngempumelelo kakhudlwana:

Okuqukethwe okukhethekile - Chofoza Lapha  Indawo yokungena yenqubo ethi "emp" ayikwazi ukutholwa ku-DLL.

1. Zibekele imigomo efinyelelekayo:

Kubalulekile ukubeka imigomo engokoqobo futhi efinyelelekayo yokulahlekelwa isisindo. Ukubeka imigomo engenangqondo kungaholela ekukhungathekeni nasekudemeni. Xhumana nochwepheshe bezempilo ukuze uthole ukuthi mangaki amakhilogremu ongawanciphisa ngokuphephile futhi unempilo enkathini ethile.

2. Yamukela indlela yokuzivocavoca:

Ukuze uthole imiphumela esheshayo, hlanganisa ukudla okunempilo nesimiso sokuzivocavoca esifanele. Chitha okungenani imizuzu engama-30 ngosuku ukwenza imisebenzi yomzimba njengokuhamba, ukugijima, ama-aerobics, noma ukulandela amavidiyo wokujima ekhaya. Ukwengeza, zama ukwenza izivivinyo ezibandakanya kokubili umsebenzi wenhliziyo namandla.

3. Nakekela ukudla kwakho:

Ukudla okulinganiselayo nokunomsoco kubalulekile ukuze ulahlekelwe isisindo ngokuphumelelayo. Khipha ukudla okugayiwe, okunothe ngoshukela namafutha agcwele, futhi ubeke phambili izithelo, imifino, amaprotheni angenalutho kanye nezinhlamvu eziphelele. Kubalulekile futhi ukulawula izingxenye nokugwema ukweqisa, kanye nokugcina i-hydration eyanele.

9. Ukuhlolwa nokulungiswa kohlelo lokulahlekelwa isisindo ekhaya

Kubalulekile ukuzuza imiphumela emihle nokugcina impilo enempilo. Ukuze uhlole inqubekelaphambili yohlelo lwakho, kubalulekile ukuthatha izilinganiso ezijwayelekile njengesisindo somzimba, izilinganiso zomzimba, namaphesenti amafutha omzimba. Le datha izokunikeza umbono ocacile wendlela othuthuka ngayo futhi ikusize ukuthi ubone izindawo okufanele ulungise kuzo.

Ngaphezu kwezilinganiso, kubalulekile ukuhlola indlela odla ngayo kanye nohlelo lokuzivocavoca umzimba. Hlaziya uma ulandela iziqondiso ezimisiwe nokuthi zikusebenzela yini. Uma uqaphela ukuthi awunciphisi isisindo noma ukuthi uyehla, kungase kudingeke wenze izinguquko ezingxenyeni zakho zokudla, ufake ukudla okunempilo, noma uguqule isimiso sakho sokuzivocavoca. Khumbula ukuthi umuntu ngamunye uhlukile, ngakho-ke kubalulekile ukujwayelanisa nezidingo nezinhloso zakho ezithile.

Ukuze ulungise uhlelo lwakho lokuncipha kwesisindo ekhaya, cabanga ukusebenzisa izinguquko ezingatheni, ezingokoqobo. Ungazifaki ingcindezi enkulu noma ukhathazeke ngemiphumela esheshayo. Cabanga isikhathi eside futhi ubheke ukwenza izinguquko ezisimeme endleleni yakho yokuphila. Ungazama amasu ahlukene njengokwengeza okuhlukahlukene ekudleni kwakho, ukuzama izindlela zokupheka ezintsha ezinempilo noma ukufaka izivivinyo zokuqina. Khumbula ukuthi isihluthulelo sempumelelo ukungaguquguquki nokuziphatha.

10. Ungahlala kanjani ukhuthazekile futhi uzibophezele phakathi nenqubo yokulahlekelwa isisindo ekhaya

Ukwehlisa isisindo kungaba inselele, ikakhulukazi uma kwenziwa usekhaya. Nokho, ukugcina ugqozi nokuzibophezela phakathi nale nqubo kubalulekile ukuze kube nemiphumela yesikhathi eside eyimpumelelo. Ngezansi kukhona izeluleko ezisebenzayo zokukusiza ukuthi uhlale uzimisele futhi uqhubekele phambili ohambweni lwakho lokuncipha kwesisindo:

1. Zibekele imigomo efinyelelekayo: Kubalulekile ukuzibekela imigomo efinyelelekayo nenengqondo ukuze ugweme ukukhungatheka. Hlukanisa umgomo wakho omkhulu ube yimigomo emincane futhi ubungaze izimpumelelo zakho njengoba uhamba. Lokhu kuzokugcina ukhuthazekile futhi kukusize uhlale uzinikele.

2. Gcina irekhodi lenqubekelaphambili: Ukulandelela intuthuko yakho kungaba umthombo omkhulu wokukhuthazeka. Sebenzisa uhlelo lokusebenza lokulandela isisindo noma mane ugcine ijenali lapho ungarekhoda khona ukuqhubeka kwakho. Ukubona ukuthi usondela kanjani emgomweni wakho kuzokukhuthaza ukuthi uqhubeke.

3. Thola imisebenzi oyithandayo: Khetha imisebenzi yomzimba oyijabulelayo futhi ekugcina umatasa. Kungaba ukudansa, ukwenza i-yoga ekhaya, noma ukuhamba ngaphandle. Ukuzivocavoca ngendlela ejabulisayo kuzokusiza ukuthi uhlale umatasa futhi ujabulele inqubo yokulahlekelwa isisindo.

11. Izincomo zochwepheshe zokusheshisa ukulahlekelwa isisindo ekhaya

Ukulahlekelwa isisindo kungaba inselele, kodwa ngezincomo ezifanele ezivela kochwepheshe, kungenzeka ukusheshisa inqubo kusukela ekunethezekeni kwendlu yakho. Nawa amasu asebenzayo okukusiza ukuthi ufinyelele lo mgomo:

1. Ukuzivocavoca njalo kubalulekile ukusheshisa ukulahlekelwa isisindo ekhaya. Ukuhlanganisa izivivinyo ze-cardio namandla ohlelweni lwakho lwansuku zonke kungasiza ukushisa ama-calories futhi kuqinise imisipha. Ukwengeza, ukwenza imisebenzi efana nokuhamba, ukugijima, intambo yokugxuma, noma ukwenza izivivinyo ezithatha isikhathi eside kungakhuphula i-metabolism yakho futhi kukhuphule ukulahlekelwa kwamafutha.
2. Ukudla kudlala indima ebalulekile enqubweni yokuncipha kwesisindo. Ukusheshisa le nqubo ekhaya, kuhle ukulandela ukudla okulinganiselayo nokunempilo. Beka phambili ukusetshenziswa kokudla okunomsoco njengezithelo, imifino, amaprotheni angenalutho kanye nokusanhlamvu. Gwema ukudla okugayiwe, okunamafutha agcwele kanye noshukela owengeziwe. Ukwengeza, kubalulekile ukulawula izingxenye futhi uhlele ukudla ukuze ugweme ukweqisa futhi udle ngokucophelela.
3. Ukuphumula okwanele nakho kubalulekile ekunciphiseni isisindo. Ngesikhathi sokulala, umzimba uyalulama futhi i-metabolism iyalawulwa. Zama ukusungula isimiso sokulala esivamile futhi ulale phakathi kwamahora angu-7 no-9 ngosuku. Gwema iziphazamiso ekamelweni, njengamathelevishini noma izinto zikagesi, njengoba zingathinta izinga lokulala. Ukwengeza, ukunciphisa ukucindezeleka kungaba yinzuzo, njengoba ukucindezeleka okungapheli kungabangela ukukhuluphala.

Khumbula ukuthi ukusheshisa ukulahlekelwa isisindo ekhaya kudinga ukuzibophezela nokubekezela. Hlanganisa ukuzivocavoca okuvamile nokudla okunempilo kanye nokuphumula okwanele ukuze uthole imiphumela emihle. Ukubonisana nochwepheshe wezokudla kungakusiza wenze izidingo zakho zibe ngokwakho futhi uthole izincomo eziqondile zokusheshisa ukuncipha kwakho kwesisindo ekhaya.

12. Izingozi ezingaba khona kanye nezinyathelo zokuphepha okufanele zicatshangelwe ohlelweni lokulahlekelwa isisindo ngokushesha ekhaya

Ingabe ufuna ukwehlisa isisindo ngokushesha ekunethezekeni kwekhaya lakho? Nakuba kungase kulingeke ukufuna izindlela ezisheshayo nezilula, kubalulekile ukuqaphela izingozi ezingaba khona futhi uthathe izinyathelo zokuphepha ezidingekayo ukuze uqiniseke ukuthi ukwenza ngokuphepha nangempumelelo. Lapha sethula ezinye:

1. ukungalingani kokudla okunomsoco: Ngokulandela ukudla okunemingcele noma okweqisayo, kunengozi yokungatholi imisoco edingekayo ukuze umzimba usebenze kahle. Kubalulekile ukuqinisekisa ukuthi uthola ukudla okunomsoco okuhlanganisa ukudla okuvela kuwo wonke amaqembu, njengezithelo, imifino, amaprotheni namafutha anempilo.

2. Pérdida de masa muscular: Ukulahlekelwa isisindo ngokushesha kungaholela ekulahlekelweni kwemisipha esikhundleni samafutha. Lokhu kungenzeka uma ukudla kungahlanganiswa nokuzivocavoca okwanele. Kunconywa ukuthi ufake izivivinyo zamandla esimisweni sakho ukuze ugcine futhi uthuthukise imisipha.

3. Imiphumela emibi kanye nezinkinga: Kungenzeka ukuthi ube nemiphumela engemihle noma izinkinga lapho uzama ukwehlisa isisindo ngokushesha ekhaya. Lokhu kungase kuhlanganise ukukhathala, isiyezi, ukuphelelwa amanzi emzimbeni, ukuntuleka kokudla okunomsoco, nezinguquko kumetabolism. Uma uhlangabezana nanoma yiziphi izimpawu eziphathelene nezimpawu, kubalulekile ukufuna usizo lwezokwelapha futhi ucabangele isiqondiso sochwepheshe bezempilo ngaphambi kokuqhubeka nohlelo lwakho lokulahlekelwa isisindo.

Khumbula ukuthi ukulahlekelwa kwesisindo okunempilo nokuqhubekayo kutholakala ngokusebenzisa indlela elinganiselayo ehlanganisa ukudla okunomsoco kanye nokuzivocavoca okuvamile. Ngaphambi kokuqala noma yiluphi uhlelo lokunciphisa umzimba, kuyatuseka ukuthintana nochwepheshe bezempilo ukuze uthole isiqondiso somuntu siqu futhi uqinisekise ukuthi uthatha izinyathelo ezifanele zokunakekela umzimba wakho ngokuphephile. Ungazibeki engcupheni, impilo yakho iyona nto ebaluleke kakhulu!

13. Amasu okugwema umphumela wokubuyela emuva ngemuva kokuncipha kwesisindo ekhaya

Okunye okukhathaza kakhulu ngemuva kokulahlekelwa isisindo ekhaya ukugwema umphumela owesabekayo wokuphinda ubuyele emuva. Ngezansi, sethula uchungechunge lwe amasu asebenzayo lokho kuzokusiza ukuthi ugcine isibalo sakho esisha futhi uvimbele ama-kilos alahlekile ukuthi angabuyi.

1. Zibekele imigomo efinyelelekayo: Ukuze ugweme umphumela wokuphindaphinda, kubalulekile ukubeka imigomo engokoqobo kusukela ekuqaleni. Ungaziphusheli ukuthi ulahlekelwe isisindo esiningi kakhulu ngesikhathi esifushane, njengoba lokhu kungaholela ekulahlekelweni ngokushesha kodwa okungalawuleki. Kungcono ukusetha umgomo wesikhathi eside futhi ugxile ekulahlekelweni kwesisindo esinempilo kancane kancane.

2. Gcina ukudla okunomsoco futhi okuhlukahlukene: Isihluthulelo sokugcina isisindo ngemuva kokulahlekelwa silele ekudleni okufanele. Qinisekisa ukuthi udla ukudla okulinganiselayo, okucebile ngezithelo, imifino, amaprotheni angenalutho kanye nezinhlamvu. Gwema ukudla okugayiwe futhi wehlise ukusetshenziswa koshukela namafutha agcwele. Ukwengeza, kubalulekile ukugcina ukudla okuhlukahlukene ukuze uqinisekise ukuthi uthola zonke izakhamzimba ozidingayo umzimba wakho.

3. Zilolonge umzimba njalo: Ukuzivocavoca kubalulekile ukugcina ukuncipha kwesisindo okuzuziwe. Yakha isimiso sokuzivivinya esikulungele futhi ongasigcina isikhathi eside. Ungakhetha imisebenzi efana nokuhamba, ukugijima, ukudlala imidlalo noma ukuzivocavoca ekhaya. Okubalulekile ukugcina ukungaguquguquki futhi uthole umsebenzi owuthandayo ukuze ungabi umthwalo.

14. Indlela Ephelele Yempumelelo Yokunciphisa Isisindo Ekhaya

Ngamafuphi, ukulahlekelwa isisindo kuyinqubo engabhekana nayo kusukela ekunethezekeni kwendlu yakho, inqobo nje uma ulandela indlela yobuchwepheshe futhi uzibophezele ekusebenziseni izinguquko ezidingekayo. Ukucabangela izimiso eziyisisekelo zokudla okunempilo, kuhlangene nokuzivocavoca umzimba okuvamile nokusungula imikhuba emihle, uzokwazi ukufeza imigomo yakho. ngempumelelo.

Kubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile, ngakho-ke kubalulekile ukulungisa noma yiluphi uhlelo noma izincomo ezidingweni zakho. Kuhlale kuhle ukuthi ube neseluleko sochwepheshe bezempilo, njengochwepheshe wezokudla noma udokotela, ukuze uqinisekise ukuthi ulandela uhlelo olufanele lwempilo yakho. impilo kanye nenhlalakahle.

Khumbula ukuthi ukulahlekelwa kwesisindo esimeme akufinyelelwanga ngobusuku obubodwa, kuyinqubo ehamba kancane edinga ukubekezela nokubekezela. Ungadangali uma uhlangabezana nezihibe noma izinsuku lapho uzizwa ungakhuthazekile kangako, lezi zivamile ngokuphelele. Okubalulekile wukugcina umqondo omuhle futhi uphikelele emgomweni wakho.

Ngakho-ke qhubeka, lawula impilo yakho futhi uqale indlela yakho eya ekuphileni okusebenzayo futhi okunempilo okwamanje! Ngokuzimisela, isiyalo, nokugxila okulungile, uzokwazi ukubona imiphumela ebambekayo, ehlala isikhathi eside ngokushesha. Asikho isikhathi esingcono kunesamanje sokuqala ukulahlekelwa isisindo ekhaya!