Njengoba izwe lanamuhla liya likhula ngokushesha futhi lifuna ngamandla, ukucindezeleka sekuyingxenye evamile yokuphila kwethu kwansuku zonke. Kusukela kumnqamulajuqu womsebenzi kuya emisebenzini yomuntu siqu, kungase kuzwakale sengathi sihlala singaphansi kwengcindezi. Emzamweni wokulawula lokhu kucindezeleka, abantu abaningi baphendukela kumabhola okucindezeleka njengekhambi elilula neliphathekayo. Kodwa uyakwazi ukukhamaibhola lokucindezelekaqinisa izingalo zakho ngempela? Ake sihlole lo mbuzo odumile futhi sihlukanise iqiniso nenganekwane.
Okokuqala, kubalulekile ukuqonda ukuthi amabhola okucindezeleka ngokuyinhloko aklanyelwe ukukhulula ukucindezeleka, hhayi i-muscle toning. Ukunyakaza okuphindaphindayo okucindezelayo kusiza ekwehliseni ukungezwani futhi kunganikeza umuzwa wokuphumula. Kodwa-ke, uma kuziwa ekuqiniseni izingalo zakho, kukhona ukuvivinya umzimba okusebenzayo okuqondise imisipha ethile.
Lokhu kushiwo, ukusebenzisa ibhola lokucindezeleka njalo kunganikeza ukumelana nokukhanya kwemisipha yakho yangaphambili. Nakuba kungase kungaholeli ku-toning yemisipha ebalulekile, kusengasiza ukuthuthukisa amandla okubamba kanye nobuciko ezandleni zakho neminwe. Ukwengeza, kubantu abaye babhekana nokulimala esihlakaleni noma isifo samathambo, ukusebenzisa ibhola lokucindezeleka kungaba uhlobo oluthambile lokwelapha ngokomzimba ukuze baphinde bathole amandla nokuhamba.
Uma ubheke ngokuqondile izingalo zakho, ukufaka izivivinyo ezihlukahlukene zokumelana nesimiso sakho sokuzivocavoca kubalulekile. Ukuzivocavoca okufana nama-bicep curls, ama-tricep dips, nama-push-ups kusebenza kahle kakhulu ekuqondiseni nasekuqiniseni imisipha ezingalweni zakho. Ukwengeza, ukusebenzisa amabhande okumelana noma izinsimbi zesandla kunganikeza inselele enkulu ekukhuleni kwemisipha.
Ukuze uthole i-toning ebonakalayo ezingalweni zakho, kubalulekile futhi ukunaka ukuqina kwakho konke nokudla kwakho. Ukufaka izivivinyo zenhliziyo nemithambo yegazi, njengokugijima noma ukubhukuda, kungasiza ukunciphisa amafutha omzimba futhi kuveze imisipha ezingalweni zakho. Ngaphezu kwalokho, ukugcina ukudla okulinganiselayo nokudla kwamaprotheni anele kubalulekile ukuze imisipha ilulame futhi ikhule.
Nakuba amabhola okucindezeleka engase angabi ithuluzi elisebenza kahle kakhulu lokulungisa izingalo zakho, asengakunikeza izinzuzo kokubili ngokomzimba nangokwengqondo. Ngaphezu kokuthuthukisa amandla okubamba, ukukhama ibhola lokucindezeleka kungase futhi kube yindlela elula yokunciphisa ukucindezeleka nokuphumula. Kungakhathaliseki ukuthi uhlezi edeskini lakho phakathi nosuku olumatasa lomsebenzi noma uziphumulele ekhaya, ibhola lokucindezeleka lingakunikeza isikhashana sokuzola phakathi nesiphithiphithi.
Ekugcineni, isinqumo sokusebenzisa ibhola lokucindezeleka kufanele sisekelwe enjongweni yalo ehlosiwe - ukukhulula ukucindezeleka. Uma umgomo wakho oyinhloko kuwukuthobisa izingalo zakho, kungcono kakhulu ukuhlanganisa izivivinyo eziqondiwe kanye nokuqeqeshwa kokumelana nesimiso sakho sokufaneleka. Kodwa-ke, uma ufuna indlela ephathwayo nehlakaniphile yokunciphisa ukucindezeleka, ibhola lokucindezeleka lingaba ithuluzi eliwusizo lokuba nalo.
Sengiphetha, nakuba ukucindezela ibhola lokucindezeleka kungase kungaholeli ekwenziweni kwengalo ebalulekile, kusenganikeza izinzuzo zokuthuthukisa amandla okubamba nokunikeza ukukhululeka kokucindezeleka. Uma kuziwa ekwandiseni izingalo zakho, ukufaka izivivinyo eziqondiwe kanye nokugcina ukuqina kanye nokudla okunempilo kubalulekile. Ngakho-ke, noma ngabe ufuna ukukhululeka ekucindezelekeni noma i-arlo toning, kubalulekile ukusondela kumgomo ngamunye ngamathuluzi alungile namasu empumelelo.
Isikhathi sokuthumela: Jan-27-2024