Ukugijima kuyindlela elula kakhulu futhi elula yokuzivocavoca yokukhuthaza nokugcina zonke izici zempilo yomzimba yomuntu ngokuzivocavoca, futhi kunomthelela omuhle empilweni yomzimba neyengqondo. Yini oyitholayo ngokugijima imizuzu engama-30 ngosuku?
Okokuqala, impilo yomzimba
1 Thuthukisa ukusebenza kwenhliziyo nokuphefumula Ukugijima kuwukuzivocavoca kwe-aerobic okungathuthukisa ngempumelelo ukusebenza kwenhliziyo namaphaphu. Ukugijima isikhathi eside kunganciphisa izinga lokushaya kwenhliziyo okuphumuzayo futhi kwandise ukusebenza kahle kwenhliziyo.
2 Ukuthuthukisa ukujikeleza kwegazi Ukugijima kusiza ekuthuthukiseni ukujikeleza kwegazi nokwandisa ukugeleza kwegazi emzimbeni wonke. Lokhu kubalulekile ekugcineni amazinga omfutho wegazi aphilile nokuvimbela izifo zenhliziyo.
3 Khuthaza ukuphathwa kwesisindoUkugijima kuwukuzivocavoca okusebenzayo kokushisa amafutha okusiza ukunciphisa amafutha amaningi nokulawula isisindo. Ukuqeqeshwa kokugijima njalo kwandisa izinga lakho lokugaya ukudla okuyisisekelo, okuvumela umzimba wakho ukuthi ushise amakhalori amaningi lapho uphumule.
4 Thuthukisa amandla emisipha nokukhuthazela Ukugijima kuhilela amaqembu amaningi emisipha asebenza ndawonye ukusiza ekwakheni amandla emilenzeni engezansi kanye nemisipha engaphakathi. Ukuqeqeshwa kokugijima isikhathi eside kungathuthukisa nezinga lokukhuthazela lomzimba jikelele.
5 Ukwandisa ukuqina kwamathambo Ukugijima kubeka ingcindezi emathanjeni akho futhi kusiza ekukhuthazeni ukukhula kwamathambo futhi kwandise ukuqina kwamathambo. Lokhu kubalulekile ekuvimbeleni i-osteoporosis.
Okwesibili, impilo yengqondo
1- Ingcindezi yokukhulula
Uma ugijima, umzimba wakho ukhipha imithi yokwelapha engokwemvelo efana nama-endorphin, asiza ekunciphiseni ukucindezeleka nokukhathazeka. Isimo sokuzindla sokugijima sisiza abantu ukuba baphumule ezinkingeni zabo zansuku zonke.
2- Thuthukisa ikhwalithi yokulala
Ukugijima njalo kungasiza ekulungiseni iwashi lomzimba wakho futhi kuthuthukise ikhwalithi yokulala. Ukuzizwa ukhathele ngemva kokugijima kusiza abantu ukuba balale ngokushesha futhi bajabulele ubuthongo obunzulu.
3- Khulisa ukuzethemba kwakho
Ukugijima kuwumdlalo odinga ukuphikelela nokuphikelela, futhi ukuphikelela isikhathi eside kungathuthukisa ukuzethemba komuntu siqu kanye nomuzwa wokufeza okuthile. Izinguquko zomzimba kanye nokuthuthuka kwezempilo okuhambisana nokugijima nakho kwenza abantu babe nokuzethemba okwengeziwe.
4- Thuthukisa ukugxilisa ingqondo kanye nenkumbulo
Ukugijima kusiza ekuthuthukiseni ukusebenza kobuchopho, ukugxilisa ingqondo kanye nenkumbulo. Ukuzivocavoca nge-aerobic ngesikhathi sokugijima kungakhuthaza ukujikeleza kwegazi ebuchosheni futhi kwandise ukuhlinzekwa kwezakhamzimba ebuchosheni.
Izindaba ezidinga ukunakwa
Into eyodwa okufanele uyiqaphele: Gqoka ama-sneakers nezingubo ezifanele uma ugijima ukuze unciphise ingozi yokulimala. Khulisa kancane kancane ukuqina nobude bokugijima ngokwezimo zomuntu ngamunye ukuze ugweme ukulimala ngokomzimba noma ukukhathala okubangelwa ukuziqeqesha ngokweqile.
Ukugijima imizuzu engama-30 ngosuku kunezinzuzo eziningi zempilo yomzimba neyengqondo. Uma nje unamathela kukho, lo mkhuba onempilo nakanjani uzoletha izinguquko ezinhle empilweni yakho.
Isikhathi sokuthunyelwe: Mashi-12-2025