Ezikhathini zanamuhla, ziningi izindlela zokuqina, futhi abantu abaningi bazimisele ngokuzilolonga. Kodwa ukuqina kwabantu abaningi kufanele kube nje ukulolonga imizimba yabo emihle! Eqinisweni, izinzuzo zokubamba iqhaza ngenkuthalo ekuzilolongeni kokuqina akukhona lokhu kuphela! Ngakho yiziphi izinzuzo zokufaneleka? Masifunde ngakho ndawonye!
1. Khulula ingcindezi yokuphila nomsebenzi
Ukuphila emphakathini wanamuhla onengcindezi ephezulu, ziningi izinto okufanele ubhekane nazo nsuku zonke abanye abantu abangakwazi ukuzibekezelela kalula, njengokucindezeleka kwengqondo, ukubanjwa kwamandla okungalungile nokunye. Kukhona indlela enhle yokwenza. Ungakwazi ukujuluka. Abantu abagijimayo banokuhlangenwe nakho nemizwa enjalo. Lapho behlangabezana nezinkinga, umoya wabo wokugijima uzoshintsha.
Ngakho yimuphi umgomo othize? Kulula kakhulu ukuthi imidlalo esebenzayo izokwenza umzimba wethu ukhiqize uhlobo lwezinto ezizuzisayo emzimbeni nasengqondweni yethu, okungukuthi, "i-endorphin" ebizwa ngokuthi "i-hormone yenjabulo". Ngokuzivocavoca umzimba, umzimba uzokhiqiza okuningi kwalesi sici, okwenza uzizwe ukhululekile futhi ujabule! Ngakho-ke uma ufuna ukukhulula ingcindezi, bese uzivocavoca ngenkuthalo!

2. Ukufaneleka kwe-sexy, kungaheha amehlo abantu abaseduze
Iyiphi intombazane engathandi indoda enomzimba oqinile, izingalo eziwugqinsi nesisu esiyisicaba? Amadoda a-Sexy azokwenza abesifazane bangakwazi ukuzondla. Kuchungechunge lwe-movie ne-TV, isithombe somzimba onqunu ohlanganiswe nama-rose petals wembula i-collarbone, evame ukwenza wonke amantombazane aseshashalazini amemeze.
Uma ngolunye usuku eqala ukusebenza ngokuzumayo, kufanele athande othile eduze kwakhe. Angathola isihloko noma azenze azethembe ngokwengeziwe ngokufaneleka.

3. Khulisa ubungqabavu
Ukuzivocavoca izikhathi ezingu-2-3 ngesonto kungandisa amandla omzimba ngo-20% futhi kunciphise ukukhathala ngo-65%. Isizathu siwukuthi ukuvivinya umzimba kungathuthukisa umzimba wethu, kuqinise amandla ethu omzimba, futhi kwandise ukugcinwa kwe-dopamine ebuchosheni, okungenza singazizwa sikhathele kakhulu!

4. Ukufaneleka kungakha ukuzethemba ukuze ubhekane nezinselele
Ukulahlekelwa umdlandla wokuphila, ukucindezeleka kuzokwenza amadoda azizwe engenakuzisiza, engakwazi, engakwazi ukwenza lutho. Ngakho-ke isixazululo esilula siwukuba siqine.
Uma nje uzibekela imigomo yokuzivocavoca kancane kancane ekuqaleni kokufaneleka, khona-ke ngokufezeka kancane kancane kwemigomo, amadoda azokwazi njalo ukuthola isimo esijabulisayo futhi azakhele ukuzethemba. Okwesibili, ukuvivinya umzimba isikhathi eside kungasiza amadoda ukuba ahlakulele imikhuba emihle yokuphila, enze imizimba yawo ibe nempilo, futhi alethe nezinguquko ezinhle zengqondo emadodeni.

I-5.Fitness ikhuthaza ukulala okungcono
Ukulala kahle ebusuku kuzothuthukisa ukugxilisa ingqondo yakho, ukukhiqiza kanye nesimo sengqondo. Ukuzivocavoca kuyisihluthulelo sokulala kahle. Ukuzivocavoca njalo kungakusiza ulale ngokushesha futhi ujule.

6. Ukufaneleka kungacekela phansi imithambo yegazi futhi kuvimbele izifo zenhliziyo nemithambo yegazi
Imidlalo evamile neyesayensi ingaba nethonya elihle ku-morphology, ukwakheka kanye nokusebenza kwesistimu yenhliziyo. Isibonelo, ngemuva kokuqeqeshwa kokukhuthazela kokuqina okufanele, kungathuthukisa futhi kuthuthukise amandla okuphakelwa kwegazi kanye nekhono le-metabolism yemisipha yenhliziyo, kunciphise ukubekwa kwamafutha odongeni lwemithambo yegazi, kubambe iqhaza elihle ekuvimbeleni ukuqina kwemithambo yegazi, futhi futhi. ukuvimbela ukuvela kwezifo ze-myocardial ischemic.

7. Thuthukisa inkumbulo
Sonke sifuna ukuba nenkumbulo engcono yokubhekana nezinkinga zomsebenzi noma izivivinyo. Ngokocwaningo lwakamuva olushicilelwe kujenali yocwaningo lobuchopho bokuziphatha, ukuvivinya umzimba kwe-aerobic kungandisa inani lamahomoni egazini ngenkumbulo!

8. Akulula ukubamba amakhaza
Njengamanje, indlela eqondile yokuqina kwabantu abasengozini yokungenwa amakhaza ayicacile, kodwa ishicilelwe ku-British Journal of sports medicine Ucwaningo lwakamuva lubonisa ukuthi abantu abasebenzisa izikhathi ezingaphezu kwesihlanu ngesonto banamathuba angu-46% bangenwe umkhuhlane kunalabo abajima kanye noma abangazivocavoci. Ngaphezu kwalokho, abantu abavivinya umzimba njalo baba nezinsuku ezingama-41% ezimbalwa zezimpawu ngemva kokungenwa umkhuhlane, kanye no-32% - 40% ubunzima bezimpawu ezimbalwa. Abacwaningi bacabanga ukuthi ukuqina komzimba kungase kusize ukuthuthukisa amasosha omzimba emzimbeni!

9. Faka isandla ekusebenzeni
Ngonyaka odlule, inhlolovo yabasebenzi basemahhovisi ngo-19803 yabonisa ukuthi abasebenzi abanemikhuba yokuqina komzimba benze kangcono ngo-50% ekudaleni, ekhonweni lokukhuluma kanye nokukhiqiza kunozakwabo ngaphandle kokufaneleka. Imiphumela yocwaningo yashicilelwa kuJournal of public health management. Ngakho-ke, ziyanda izinkampani e-United States ezinamathisele izindawo zokuvivinya umzimba ukuze izisebenzi zisebenzise kulo nyaka!

10. Khulisa imisipha ukusiza ukwehlisa isisindo
Ngokukhula kwemisipha okulethwa ukuqeqeshwa kwamandla emisipha, izinga le-metabolism lomzimba lizokhula kancane kancane ngaphansi kwesimo esimile, ngakho uzoshisa amakholori amaningi nsuku zonke. Ucwaningo lwathola ukuthi kuwo wonke amakhilogremu emisipha angezwe emzimbeni, i-35-50 kcal eyengeziwe ngosuku yayidliwe.