Ukubhukuda kwesinye isikhathi kuwukuzivocavoca okufanelekile ngenxa yezinzuzo zako eziningi zezempilo, okuhlanganisa nokwenyuka kweminyaka yokuphila. Ngokocwaningo, ababhukudi banezinga lokufa eliphansi ngo-50% kunabangabhukudi. Ukubhukuda kuyindlela enhle kakhulu yokunciphisa umzimba futhi ushise ama-calories. Ukubhukuda kungashisa amakholori amaningi kunokugijima nokunye ukujima kwe-aerobic, kuye ngezinhlobo zokujima nokuqina.
Emaminithini angu-10, ukubhukuda kwe-freestyle kungase kushise ama-calories angu-100, kuyilapho ukubhukuda kovemvane kungashisa amakholori angu-150. Cishe amakhalori ayi-100 ashiswa phakathi nokugijima kwemizuzu eyi-10. Ngenxa yalokho, ukuzivocavoca okujulile kwemizuzu engama-30 kungase kushise inani elilinganayo lamakholori njengokugijima kwamakhilomitha angu-5. Ukubhukuda kungafundelwa ukuncintisana, ukuzivocavoca, ukuzithuthukisa, noma ukusinda. Ukuze umuntu abhukude kuwo wonke amanzi, kufanele aqale aqonde izinhlobo ezahlukene zokubhukuda.
Nakhu ukubaluleka kokubhukuda.
1. Ukwehla kwesisindo
Ukubhukuda kuyindlela enhle kakhulu yokunciphisa umzimba futhi ushise ama-calories. Ukubhukuda kungashisa amakholori amaningi kunokugijima nokunye ukujima kwe-aerobic, kuye ngohlobo lwesu lokubhukuda namandla.
2. Ukwanda kwamandla emisipha
Ukubhukuda kuthuthukisa amandla ahlangene, amandla emisipha, kanye nokuchazwa kwemisipha kuwo wonke umzimba, kuwenze ube nokubukeka okuqinile nokucacile. Yakha imisipha ngaphandle kokuyibeka ngaphansi kokucindezeleka.
3. Ukwanda kokuvumelana nezimo
Ukuhamba emanzini ngokumelene nabaphikisi, ukubhukuda kudinga ukusonteka okuningi, ukwelula, kanye nesenzo esihlangene. Lokhu kancane kancane kuholela ekuguquguqukeni okwengeziwe. Ukubhukuda kuwukuzivocavoca okufanele kubantu abangakwazi ukuhamba noma ukugijima ngenxa yesifo samathambo ngoba akuvimbi amalunga.
4. Ukuthuthukiswa kwesifuba somoya
Kusifuba somoya esibangelwa ukuvivinya umzimba, ukuphefumula umoya owomile wokuzivocavoca noma ukungezwani nempova kungabangela ukuhlaselwa yisifuba somoya. Ukubhukuda ngenkathi uphefumula umoya omanzi kunciphisa le ngozi. Ukubhukuda kungasiza ekwelapheni izimpawu zesifuba somoya ngokukhuphula umthamo wamaphaphu nempilo yamaphaphu evamile.
5. Ukucindezeleka okuncishisiwe
Ukubhukuda kukhiqiza ama-endorphin futhi kunomphumela ofanayo wokuphumula njenge-yoga. Ukuba semanzini, ikakhulukazi endaweni yokubhukuda engaphandle noma emanzini emvelo, kungase kuphumule, kucindezele, futhi kunenzuzo ekudambiseni ukudangala.
6. Kuwusizo esikhumbeni
Ngenxa yosawoti emanzini anosawoti, ukubhukuda olwandle kunokuba ichibi kungaba yinzuzo esikhumbeni. Usawoti ungasiza ekugcineni i-hydration, i-detoxification, nokuthuthukiswa kwamangqamuzana. Ngenxa yalokho, isikhumba sakho sizoba nempilo futhi sibe nokuthungwa okungcono. Ngakolunye uhlangothi, ukubhukuda olwandle kudinga ukuba umbhukudi onamandla kakhulu njengoba, ngokungafani nechibi, imisinga yolwandle inamandla, futhi maningi amathuba okuba kwenzeke izinto ezimbi njengokuminza ungahlosile.
7. Ukuthuthukiswa kwenhlalakahle yomphakathi
Ukubhukuda kuwumsebenzi wokuxhumana nabantu ongasiza ekwakheni ubungane obusha ngenkathi uzivocavoca noma uziqeqesha. Abangane nomndeni bangase bahlangane ukuze bayobhukuda, baphumule ngasechibini, futhi babe nesikhathi esimnandi. Ababhukudi babo bonke ubudala bangase bafunde, bazivocavoce, futhi basebenze nomqeqeshi echibini ndawonye. Ungakwazi ukuhlanganisa abangani bakho nomndeni eduze kwechibi lakho uma unalo ekhaya. Ngokocwaningo, ukuzivocavoca nokuxhumana nabanye kuthuthukisa ukuphila kahle kwengqondo. Abahlanganyeli balolu cwaningo babike amazinga aphansi okukhathazeka nokuphelelwa ithemba kunozakwabo.
8. Ukwenyuswa kokugxila kanye nokuqondiswa komgomo
Ukubhukuda, ikakhulukazi kwababhukudi abanolwazi, kuthuthukisa ukugxila futhi kufundisa ukuqondisa umgomo.
Isiphetho
Ukubhukuda kungenye yezindlela eziphumelela kakhulu zokugcina impilo enempilo futhi unikeze izinzuzo ezengeziwe. Kalula nje, ukubhukuda kuvuselela umzimba wonke. Uma abantu bekuthola kunzima ukuya ejimini noma ezinye izinhlobo zokuzivocavoca, ukubhukuda kuyindlela ejabulisayo yokuzivocavoca. Ukubhukuda kuwumsebenzi omuhle kakhulu wabantu bayo yonke iminyaka. Kodwa khumbula, njenganoma yimuphi omunye umsebenzi, ukubhukuda kudinga ukuthi uqaphele imingcele yakho. Qala kancane futhi ngosizo, njengoba ukuzama amakhono athuthukile ombhukudi omusha kungase kube inhlekelele.