Kumaxesha anamhlanje, kukho iindlela ezininzi zokuzilolonga, kwaye abantu abaninzi bazimisele ukwenza umthambo. Kodwa ukuqina kwabantu abaninzi kufuneka kube kukubumba umzimba wabo olungileyo! Enyanisweni, izibonelelo zokuthatha inxaxheba ngokukhutheleyo kukuzivocavoca umzimba azikho oku kuphela! Ngoko ke ziziphi iingenelo zokuba sempilweni? Masifunde ngayo kunye!
1. Khulula uxinzelelo lobomi kunye nomsebenzi
Ukuphila kuluntu lwanamhlanje olunoxinzelelo oluphezulu, zininzi izinto ekufuneka ujongane nazo mihla le kangangokuba abanye abantu abakwazi ukunyamezela, njengokudakumba ngokwasengqondweni, ukubanjiswa kwamandla angalunganga njalo njalo. Kukho indlela elungileyo yokwenza. Ungabila. Abantu ababalekayo banamava neemvakalelo ezinjalo. Xa behlangabezana neengxaki, umoya wabo wokubaleka uya kutshintsha.
Ngoko ke yintoni umgaqo othile? Kulula kakhulu ukuba imidlalo esebenzayo iya kwenza umzimba wethu uvelise uhlobo lwezinto eziluncedo kumzimba nengqondo yethu, oko kukuthi, "i-endorphin" ebizwa ngokuba "yihomoni yolonwabo". Ngokuzilolonga, umzimba uya kuvelisa uninzi lwale elementi, ekwenza uzive ukhululekile kwaye wonwabile! Ke ukuba ufuna ukunciphisa uxinzelelo, ke ngokukhutheleyo uzilolonge!

2. Ukufaneleka kwe-sexy, kunokutsala amehlo abantu abakufutshane
Yeyiphi intombi engayithandiyo indoda enomzimba oqinileyo, iingalo ezishinyeneyo nesisu esithe saa? Amadoda alalanayo aya kwenza abafazi bangakwazi ukuzixhasa. Kwi-movie kunye nochungechunge lweTV, umfanekiso womzimba onqunu ogutyungelwe ngama-rose petals utyhila i-collarbone, ehlala yenza ukuba onke amantombazana akwi-movie yeqonga akhwaza.
Ukuba ngenye imini uqalisa ukusebenza ngokukhawuleza, kufuneka athande umntu okufutshane naye. Unokufumana isihloko okanye azenzele ukuzithemba ngakumbi ngokuqina.

3. Yandisa amandla
Ukuzivocavoca ama-2-3 ngeveki kunokunyusa amandla omzimba nge-20% kunye nokunciphisa ukukhathala ngama-65%. Isizathu kukuba umthambo unokuphucula imetabolism yethu, ukomeleza amandla ethu omzimba, kunye nokwandisa imfihlo ye-dopamine kwingqondo, enokusenza singaziva sidinwe kakhulu!

4. Ukuba sempilweni kunokwakha ukuzithemba ukuhlangabezana nocelomngeni
Ukulahlekelwa ngumdla wobomi, ukudakumba kuya kwenza amadoda azive engenakunceda, engakwazi, engakwazi ukwenza nantoni na. Ngoko ke esona sisombululo silula kukuzilungisa.
Ngethuba nje ubeka iinjongo zokuzilolonga ngokuthe ngcembe ekuqaleni kokufaneleka, ngoko ngokufezekiswa ngokuthe ngcembe kweenjongo, amadoda aya kuba nako ukufumana umoya ovuyayo kwaye azakhele ukuzithemba. Okwesibini, umthambo wexesha elide unokunceda amadoda ukuba aphuhlise imikhwa emihle yokuphila, enze imizimba yawo ibe sempilweni, kwaye azise neenguqu ezintle ngokwasengqondweni emadodeni.

I-5.Fitness ikhuthaza ukulala okungcono
Ukulala kamnandi ebusuku kuya kuphucula ugxininiso lwakho, imveliso kunye nomoya. Umthambo sisitshixo sokulala kakuhle. Ukuzilolonga rhoqo kunokukunceda ukuba ulale ngokukhawuleza kwaye ungene nzulu.

6. Ukuba sempilweni kunokoyisa imithambo yegazi kwaye kuthintele izifo zentliziyo
Imidlalo eqhelekileyo kunye neyenzululwazi inokuba nefuthe elihle kwi-morphology, isakhiwo kunye nomsebenzi we-cardiovascular system. Umzekelo, emva koqeqesho lonyamezelo lokuqina okufanelekileyo, inokuphucula kwaye iphucule amandla okubonelela ngegazi kunye nobuchule bemetabolism yesihlunu sentliziyo, ukunciphisa ukubekwa kwamafutha eludongeni lwemithambo yegazi, idlale indima entle ekuthinteleni ukuqina kwemithambo yegazi, kwaye ngokunjalo. ukuthintela ukwenzeka kwezifo ze-myocardial ischemic.

7. Ukuphucula inkumbulo
Sonke sifuna ukuba nenkumbulo engcono yokujongana neengxaki zomsebenzi okanye iimviwo. Ngokophando lwamva nje olupapashwe kwijenali yophando lokuziphatha kwengqondo, umthambo we-aerobic unokunyusa inani leehomoni egazini ngenkumbulo!

8. Akukho lula ukubamba kubanda
Okwangoku, indlela echanekileyo yokuqina komzimba kubantu abangenakukwazi ukubamba ukubanda akucaci, kodwa ipapashwe kwiBritish Journal yeyeza lezemidlalo Uphando lwamva nje lubonisa ukuba abantu abasebenzisa ngaphezu kwezihlandlo ezihlanu ngeveki bangaphantsi kwama-46 ekhulwini. bangenwe yingqele kunabo bazilolonge kanye okanye bangazilolongi. Ukongezelela, abantu abasebenzisa rhoqo i-41% iintsuku ezimbalwa zeempawu emva kokubamba umkhuhlane, kunye ne-32% - 40% ubunzima beempawu ezimbalwa. Abaphandi baqikelela ukuba ukomelela kunokunceda ukuphucula amajoni omzimba emzimbeni!

9. Yiba negalelo ekusebenzeni
Kulo nyaka uphelileyo, uphando lwabasebenzi baseofisini be-19803 lubonise ukuba abasebenzi abanemikhwa yokomelela basebenze ngcono ngama-50% kubuchule bokuyila, isakhono esifutshane kunye nemveliso kunoogxa babo ngaphandle kokufaneleka. Iziphumo zophando zapapashwa kwiJenali yolawulo lwempilo yoluntu. Ngoko ke, ziya zisanda iinkampani eUnited States ezifakela iindawo zokwenza umthambo ukuze abasebenzi bazisebenzise kulo nyaka!

10. Yandisa izihlunu ukunceda ukunciphisa umzimba
Ngokunyuka kwezihlunu eziziswa kuqeqesho lwamandla emisipha, isantya semetabolism yomzimba siya kunyuka kancinci kancinci phantsi kwemeko emileyo, ke uya kutshisa iikhalori ezininzi yonke imihla. Uphononongo lufumene ukuba yonke ipondo yemisipha eyongeziweyo emzimbeni, i-35-50 kcal eyongezelelweyo ngosuku yayidliwe.