Inhliziyo yakho iyimisipha, futhi iba namandla futhi ibe nempilo enhle uma uphila impilo esebenzayo. Akukaze kube sekwephuzile ukuqala ukuzivocavoca, futhi akudingeki ube ngumdlali wezemidlalo. Ngisho nokuhamba ngokushesha imizuzu engama-30 ngosuku kungenza umehluko omkhulu.
Uma usuqalile, uzothola ukuthi kuyazuzisa. Abantu abangazivivinyi umzimba banamathuba aphindwe kabili okuthola isifo senhliziyo kunabantu abakhuthele.
Ukuzivocavoca njalo kungakusiza:
Shisa amakhalori
Yehlisa umfutho wegazi lakho
Yehlisa i-LDL “embi” cholesterol
Khulisa i-cholesterol yakho "enhle" ye-HDL
Usulungele ukuqala?
Ungaqala Kanjani Ukuzivocavoca
Okokuqala, cabanga ngalokho ongathanda ukukwenza nokuthi ulungele kangakanani.
Yini ezwakala ijabulisa? Ungathanda yini ukuzivocavoca wedwa, nomqeqeshi, noma ekilasini? Ingabe ufuna ukuzivocavoca ekhaya noma ejimini?
Uma ufuna ukwenza into enzima kunaleyo ongayenza njengamanje, akukho nkinga. Ungazibekela umgomo futhi wakhele kuwo.
Isibonelo, uma ufuna ukugijima, ungaqala ngokuhamba bese wengeza ukugijima okukhulu ekuhambeni kwakho. Kancane kancane qala ukugijima isikhathi eside kunokuhamba kwakho.
Izinhlobo Zokuzivocavoca
Uhlelo lwakho lokuzivocavoca kufanele luhlanganise:
Ukuvivinya umzimba nge-aerobic (“cardio”): Ukugijima, ukugijima, kanye nokugibela ibhayisikili kuyizibonelo ezithile. Uhamba ngokushesha ngokwanele ukuze uphakamise izinga lokushaya kwenhliziyo yakho futhi uphefumule kanzima, kodwa kufanele ukwazi ukukhuluma nothile ngenkathi ukwenza lokho. Ngaphandle kwalokho, ucindezela kakhulu. Uma unezinkinga zamalunga, khetha umsebenzi ongathinteki kakhulu, njengokubhukuda noma ukuhamba.
Ukuzelula: Uzoba nokuguquguquka kakhudlwana uma ukwenza lokhu izikhathi ezimbalwa ngesonto. Zelula ngemva kokufudumala noma ukuqeda ukuzivocavoca. Zelula kancane — akufanele kube buhlungu.
Ukuqeqeshwa kwamandla. Ungasebenzisa izisindo, amabhande okumelana, noma isisindo somzimba wakho (i-yoga, isibonelo) kulokhu. Kwenze izikhathi ezingu-2-3 ngesonto. Vumela imisipha yakho ilulame usuku lonke phakathi kwezikhathi.
Kufanele Uzivocavoce Kangaki Futhi Kangaki?
Lwela okungenani imizuzu eyi-150 ngesonto yomsebenzi olinganiselayo (njengokuhamba ngokushesha). Lokho kufinyelela cishe imizuzu engama-30 ngosuku okungenani izinsuku ezi-5 ngesonto. Uma usaqala nje, ungakha kancane kancane lokho.
Ngokuhamba kwesikhathi, ungenza ukujima kwakho kube kude noma kube nzima kakhulu. Yenza lokho kancane kancane, ukuze umzimba wakho ukwazi ukuzivumelanisa nezimo.
Uma uzivocavoca, gcina ijubane lakho liphansi imizuzu embalwa ekuqaleni nasekupheleni kokuzivocavoca kwakho. Ngaleyo ndlela, ufudumala futhi uphole isikhathi ngasinye.
Akudingeki wenze into efanayo njalo. Kujabulisa kakhulu uma uyishintsha.
Izinyathelo Zokuqapha Zokuzivocavoca
Yeka ukuthola usizo lwezokwelapha ngokushesha uma unobuhlungu noma ukucindezeleka esifubeni sakho noma engxenyeni engenhla yomzimba wakho, ujuluka ubanda, unenkinga yokuphefumula, ushaya ngokushesha noma ushaya ngokungalingani inhliziyo, noma uzizwa unesiyezi, unekhanda elibuhlungu, noma ukhathele kakhulu.
Kuvamile ukuthi imisipha yakho ibe buhlungu kancane usuku olulodwa noma ezimbili ngemva kokujima kwakho uma usuqala ukuzivocavoca. Lokho kuyaphela njengoba umzimba wakho ujwayela. Ngokushesha, ungase umangale ukuthola ukuthi uyayithanda indlela ozizwa ngayo uma usuqedile.
Isikhathi sokuthunyelwe: Disemba-06-2024