
Ukuba ucinga ukuqala run Ukuze uhlale usempilweni kwaye uphucule impilo yakho, wenze esinye sezona zigqibo zilungileyo. Ukubaleka ngumsebenzi womzimba onawo izibonelelo ezininzi kumzimba kunye nengqondo, kwaye impembelelo yayo entle inkulu ngakumbi xa iqhutyelwa ngaphandle. Kweli nqaku, siza kuchaza zonke izibonelelo zokubaleka rhoqo, kunye nendlela enokuguqula ngayo umzimba wakho kuphela kodwa kunye nempilo yakho jikelele.
Ukubaleka yenye yezona zinto zifikelelekayo kwaye zisebenzayo ngokwasemzimbeni ukuze ugcine imeko entle yomzimba. Awudingi izixhobo ezixabisa kakhulu okanye ubulungu bejim, ezinye izihlangu ezilungileyo kunye nenkuthazo. Kwaye, inokwenziwa phantse naphi na, iyenza ibe lolona khetho lufanelekileyo kwabo bafuna ukugcina impilo yabo ikwimeko entle.
Iingenelo eziphambili zokubaleka rhoqo
1. Ukuphucula impilo ye-cardiovascular
Ukubaleka kukuzilolonga kwentliziyo ngokugqwesileyo. Ngokuyenza rhoqo, uyomeleza intliziyo, enye yezona zihlunu ezibalulekileyo emzimbeni. Yandisa ukuhamba kwegazi, okuphuculayo ukusasazwa kwaye yomeleza imithambo kunye nemithambo, inceda ukuthintela isifo sentliziyo. Ngokwezifundo, ukubaleka ubuncinane iikhilomitha ezisi-8 ngeveki unako ukunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kwi20%.
Olu qeqesho lukwanceda ukuphucula uxinzelelo lwegazi kunye ne-cholesterol, kwaye kwandisa amandla entliziyo okuzalisa imiphunga kunye nezihlunu ngeoksijini ngexesha lokuzilolonga, ukuphucula ukunyamezela kwakho kunye nokunciphisa ukudinwa kwexesha elide.
2. Yomeleza izihlunu kunye namathambo
Xa ubaleka, ubandakanya uninzi lwezihlunu kumzimba wakho ongezantsi, njenge quadriceps, glutes kunye namathole, okunceda ukuphucula amandla akho kunye nokunyamezela. Ukongezelela, ukuqhuba rhoqo kunokunyusa ukuxinana kwamathambo, ukunceda ukukhusela iingxaki ezifana osteoporosis kunye arthritis. Enyanisweni, nangona inkolelo eyaziwayo, ukubaleka kunokuba luncedo kumalungu, njengoko kugcina i-lubricated kwaye iqinisiwe, nje ukuba awukhathazwa zizifo ezinobungozi ezinzulu.
Impembelelo ephindaphindiweyo eyenzekayo xa ibaleka iphinda incede ukuqinisa amathambo, okwenza kube nzima ukumelana nokuqhekeka okunokwenzeka.
Iziphumo ezintle kwingqondo kunye nomoya
3. Iphucula imeko yeemvakalelo
Ukubaleka akuncedi nje kuphela ngokwasemzimbeni, kodwa kukwayindlela entle yoku ukuphucula impilo yakho yengqondo. Xa ubaleka, ingqondo ikhupha i-endorphin, imichiza enika imvakalelo yentlalontle kunye nolonwabo. Yiyo loo nto abantu abaninzi befumana into eyaziwa ngokuba "yimbaleki ephezulu."
Ngaphaya koko, ukubaleka liqabane eligqwesileyo ukulwa noxinzelelo, ukuxhalaba nokudandatheka. Uphando lubonise ukuba ukuqhuba kunokusebenza ngakumbi kunamayeza athile ekulweni nezi meko. Imizuzu nje eli-15 ukuya kwengama-30 yokubaleka kathathu ngeveki inokunciphisa kakhulu amanqanaba okuxhalaba kwaye iphucule isimo sengqondo.
4. Ukuphucula ukugxila kunye nokusebenza kwengqondo
Ngokuphucula ukujikeleza kwegazi kunye nokuhamba kweoksijini ukuya engqondweni, ukubaleka kunokuba nemiphumo eluncedo kakhulu kuwe inkumbulo kunye nezakhono zokuqonda. Ukuhamba rhoqo kunokunceda ukuthintela ukuhla kwengqondo okwenzeka ngokukhula, kwaye uphando oluthile lubonisa ukuba lo msebenzi unokuba nefuthe lokukhusela kwizifo ezifana Alzheimer.
Iinzuzo zeHormonal kunye ne-immune system
Ukwenza umthambo nako kunceda ukutyeba ubuso
5. Ivuselela inkqubo ye-hormonal
Ukubaleka ngesantya esiphezulu kukhuthaza ukukhululwa kwe iihomoni zokukhula, onegalelo ekuvuseleleni imisipha kunye namathambo. Ezi hormone nazo zibalulekile ekukhawuleziseni ukubuyiswa kokulimala kunye nokukhuthaza ukukhula kwemisipha. Ukongezelela, olu hlobo lokuzivocavoca luvuselela ukuveliswa kwemveliso adrenaline y norepinefrina, izinto ezimbini ezikunceda ukuba uphaphe ngakumbi kwaye ugxile.
6. Yomeleza amajoni omzimba
Xa ubaleka ngokumodareyitha kwaye rhoqo, amajoni akho omzimba ayomelela, okwenza umzimba wakho usebenze ngakumbi ekulweni izifo kunye nezifo. Kakade ke, kubalulekile ukuba ungayigqithisi, kuba ukubaleka ngokugqithiseleyo kunokuba nefuthe elichaseneyo, lwenza buthathaka ukhuselo lwakho lwendalo.
Ukubaleka kunye nempembelelo yayo ekulawuleni ubunzima
7 Kuyanceda ukunciphisa umzimba
Ukubaleka ngumsebenzi lowo tshisa iikhalori ngokufanelekileyo. Ngokuxhomekeke kwizinto ezifana nobunzima bakho, isantya, kunye nobude bexesha lokubaleka, unokutshisa phakathi kwe-300 kunye ne-600 yeekhalori kwimizuzu engama-30 yokubaleka. Oku kutshiswa kweekhalori kubangela ukuhla kwamafutha omzimba, okunceda ukugcina ubunzima obunempilo kunye nokuphepha iingxaki ezifana nokutyeba.
Ukongeza, ukubaleka kunceda ukukhawulezisa ifayile ukutya okusisiseko, Oku kuthetha ukuba umzimba wakho uyaqhubeka nokutshisa iikhalori nasemva kokuba ugqibile ukubaleka, kukunceda unciphise umzimba ngokukhawuleza nangempumelelo.
Ukubaleka kuphucula ukulala kunye nemveliso
8. Ukuphucula umgangatho wokulala
Ukuzilolonga rhoqo, njengokubaleka, kunceda ukuphucula umgangatho wokulala. Ukubaleka kukunceda ukuba ulale ngokukhawuleza, ulale ngokuvakalayo, kwaye uzive uphumle ngakumbi xa uvuka. Abantu abaqhuba rhoqo babika ukuphucuka okubalulekileyo kwixesha kunye nomgangatho wokuphumla kwabo, okufaka isandla ekuphuculeni isimo sengqondo kunye namanqanaba amandla imini yonke.
Ukuba ungumntu onenkathazo yokulala okanye unengxaki yokuphuthelwa, ukuqhuba iiyure ezintlanu okanye ezintandathu ngaphambi kokuba ulale kunokuba yindlela efanelekileyo yokulungiselela umzimba wakho iseshoni yokuphumla enzulu kunye neyokubuyisela.
9. Yandisa imveliso
Ngaba uziva uphantsi kwamandla kwaye ungasebenzi? Ukubaleka kunokuba sisisombululo usidingayo. Uphononongo lubonise ukuba abantu abenza umthambo rhoqo, kuquka ukubaleka, badla ngokuba ivelisa ngakumbi emsebenzini nakubomi bemihla ngemihla. Amandla omzimba nengqondo owafumanayo ekubalekeni akwenza ugxile ngakumbi, ulumke, kwaye ulungele ukwenza imisebenzi yakho yemihla ngemihla.
Kwelinye icala, inkqubo yokusebenza yemihla ngemihla ikwakunceda ukuba useke umkhwa owomeleza uqeqesho lwakho kunye namandla akho, nto leyo iguqulela kwiziphumo ezingcono kuzo zonke iinkalo zobomi.
Ke ngoko, ukuba ujonge ukwenza umsebenzi womzimba ophucula impilo yakho yomzimba kunye nengqondo, ukubaleka ngokuqinisekileyo lolona khetho lubalaseleyo. Ukusuka kuphuculo lwentliziyo kunye nolawulo lobunzima, ukuya kwizibonelelo zempilo yengqondo kunye nemveliso yemihla ngemihla, kucacile ukuba ukubaleka sisixhobo esinamandla sokuphucula umgangatho wobomi bakho.
Inkathalo ebalulekileyo xa ubaleka
Ngelixa ukubaleka kungumsebenzi onenzuzo enkulu, kubalulekile ukugcina izinto ezimbalwa engqondweni. uyakhathala ukuphepha ukulimala kunye nokwandisa iziphumo zayo ezilungileyo.
- Sukuqalisa ukubaleka ngesantya esiphezulu: Ukuba awuqhelanga ukubaleka, qala kancinci kancinci. Qala ngokubaleka okulula kwaye ngokuthe ngcembe wongeze isantya kunye nomgama. Ngale ndlela uya kuphepha ukulayisha ngaphezulu kwemisipha yakho kunye namalungu.
- Ukutshintshana neminye imidlalo: Ukubaleka kuhle, kodwa kungcono ukuba uyidibanise neminye imisebenzi yomzimba efana nokuqubha, ukukhwela ibhayisekile, okanye i-yoga. Oku kuya kukunceda ukwandisa ukunyamezela kwakho kwaye uphucule ukuguquguquka kwakho.
- Nxiba izihlangu ezifanelekileyo: Izihlangu ezilungileyo zibalulekile. Kuphephe ukubaleka ngezihlangu ezibhityileyo okanye ezishinyeneyo, njengoko zinokonakalisa iinyawo namalungu akho.
- Yenza iziqwenga: Ungalibali ukolula ngaphambi nasemva kokubaleka. Oku kuya kunciphisa umngcipheko wokulimala kwaye kuncede izihlunu zakho zibuyele ngokukhawuleza.
- Khetha iindawo ezifanelekileyo: Nanini na xa unako, baleka kwiindawo ezithambileyo ezifana nengca okanye ubumdaka, njengoko i-asphalt inokuba rhabaxa kakhulu kumalungu akho.
- Musa ukubhuleka ngesiquphe: Gqibezela ukubaleka kwakho ngokucotha ngokuthe ngcembe ukuze intliziyo yakho nokuphefumla kubuyele kwimeko yazo yesiqhelo.
Ulwazi olugqwesileyo… bendiqhuba iveki yonke kangangenyanga, kwaye imeko yomzimba wam iphucuke kakhulu kwaye yonke imihla ndiziva ndibaluleke kakhulu!
Ubomi obumsulwa!
Kuhle kakhulu ukubaleka kusasa kuba ndiziva ndilunge kakhulu emzimbeni nasengqondweni.
Bendisenza i-Runnin phantse unyaka kunye nenye ngokupheleleyo. Zombini kubomi bemihla ngemihla kwaye buqu, andazi ukuba yintoni imeko embi, ndicinga ngcono kakhulu.Kwaye ngaphezu kwako konke, ndihambisa uburharha kunye nomnqweno. Ukuphila