Izincomo Zokuzivocavoca Zezingane

Iningi labazali bayazi ukuthi izingane zidinga ukwenza njalo umzimba, kokubili ukugcina isisindo esinempilo nokuhlala unempilo.

Ukungatholakali okwenziwe ngokomzimba kungafaka izingane engozini yoku:

• ukukhuluphala kwengane
• umfutho wegazi ophakeme
• amazinga aphezulu " cholesterol " amabi (i-cholesterol ye-LDL)
• amazinga aphansi "cholesterol" (i-cholesterol ye-HDL)

Ngaphandle kokunciphisa izinkinga ezinganeni zakho ze-coronary disease and diabetes mellitus, umsebenzi owenziwe ngokomzimba ungasiza ekunciphiseni ukukhathazeka nokucindezeleka, ukwandise ukuzethemba, futhi usize ukwakha amathambo aqinile nemisipha eqinile.

Kodwa ingakanani umsebenzi wokwenyama okwanele?

Izincomo Zokuzivocavoca Zezingane

Ngokuvamile, iziqondiso zokuzivocavoca zincoma ukuthi izingane kufanele zenze okungenani imizuzu engama-60 yomsebenzi ngosuku ngalunye.

Ukuhambisana nalezi zincomo akulula njengokutshela izingane zakho ukuba zihambe ngaphandle futhi zidlale ihora, noma kunjalo. Ukuze uhambisane nezincomo zomsebenzi wokwenyama, izingane kufanele zenze okungenani ubudala:

• umsebenzi owenziwe ngokulinganisela we-aerobic ngokomzimba
• Umsebenzi omkhulu wokuzikhandla we-aerobic ngokomzimba
• umsebenzi omzimba oqinisa umzimba
• umsebenzi wokuqinisa umzimba

Nakuba kungase kubonakale sengathi kuyoba nzima ukugcina izingane zakho zisebenza isikhathi esithile ngehora ngesikhathi, kubalulekile ukukhumbula ukuthi isincomo okungenani imizuzu engama-60 yomsebenzi usuku ngalunye akudingeki kwenziwe ngaso sonke isikhathi isikhathi esisodwa. Ngakho ingane yakho ingakwazi ukuhlangabezana nezimfuneko zomzimba wakhe uma ehamba noma egibela ibhayisikili yakhe eya esikoleni nasesikoleni (imizuzu engu-20), idlale ngokuzikhandla esikoleni (imizuzu engu-20), bese uya ekilasini lokuzivocavoca ngemuva kwesikole (imizuzu engu-20 ).

Futhi nakuba kungenzeka ukuthi izingane zakho zingasebenza ngokwabo, ukuzitholela ukubhalisela umdlalo womuntu ngamunye noma weqembu kuyindlela enhle yokubasiza ukuba bahlangabezane nezidingo zabo zansuku zonke zomzimba.

Abazali bangasiza futhi izingane zabo ukuba zisebenze ngokomzimba ngokubeka isibonelo esihle nokuzikhandla ngokwabo, ukujoyina izingane zabo ekuphumeni komndeni okusebenzayo, nokubeka imingcele ngesikhathi sokuvala isikrini.

Ukuzivocavoca kwe-Aerobic

Iningi lemisebenzi yakho yomzimba yansuku zonke engama-60 kufanele ibe ngumsebenzi womzimba we-aerobic, ongafaka imisebenzi efana nalokhu:

• ibhayisikili
• ukuhamba okusheshayo
• ukudansa
• ukuhamba
• ukunqamula intambo
• i-rollerblading
• egijima
• ukweqa
• ukubhukuda

Imidlalo yokudlala yamahhala, efana nokudlala ithegi, nokuhlanganyela emidlalweni eminingi yentsha, njengebhola, i-karate, kanye ne-tennis, ngokuvamile izobhekwa njengemisebenzi ebonakalayo ye-aerobic.

Okungenani izinsuku ezintathu ngesonto, ingane yakho kufanele iyenze imisebenzi emzimbeni enamandla kakhulu, njengokugijima noma ukuhamba ngebhayisikili ngesivinini esisheshayo, okufanele imenze iphefumule kanzima futhi inhliziyo yakhe ibetha ngokushesha kunomunye umsebenzi omzimba ongathí sina, njengokuhamba okusheshayo noma ukuhamba ngebhayisikili ngesivinini esisheshayo.

Imisindo yokuqinisa ukuvivinya umzimba

Ngaphandle kwemisebenzi ye-aerobic, izingane kufanele zenze umsebenzi owenziwe ngokomzimba wokuqinisa imisipha okungenani izinsuku ezintathu ngesonto.

Kuye ngobudala namakhono akho wengane yakho, lezi zenzo zomzimba eziqinisa imisipha zingafaka phakathi:

• i-cheerleading
• ukuvocavoca
• ama-push-ups aguquliwe, ngamadolo wengane wakho emhlabathini
• ukukhuphuka kwamadwala
• ukukhwela kwentambo
• ama-sit-ups noma ama-crunches
• ukuzulazula emishini yokudlala kanye nemishayo

Imidlalo yokudlala yamahhala esebenzayo, njengokudlala i-tug-of-war, kanye nezingane ezindala, ukwenza ama-push-ups, ukudonsa, nokuphakamisa izisindo, nazo zizobhekwa njengemisebenzi eqinisa umzimba.

I-Bone Ukuqinisa Ukuzivocavoca

Ngokuvamile abazali bacabanga ukuthi izingane zabo zithola amathambo aqinile ngokuphuza ubisi futhi zithole i-calcium ngokwanele ekudleni kwazo. Ngokuvamile imisebenzi yomzimba yokuqinisa amathambo, okungenani izinsuku ezintathu ngesonto, ibalulekile futhi, ingafaka:

• ukugxuma, ukweqa noma ukugxuma
• ukunqamula intambo
• egijima
• ukudlala ibhola, ukuvocavoca, i-tennis, ne-volleyball, njll.

Imidlalo yokudlala yamahhala, efana nokudlala i-hop-scotch, nayo izocatshangwa njengemisebenzi ebonakalayo yokuqinisa umzimba.

_Imithombo:

_{Amasevisi Okulawula Nokuvimbela Izifo. Umsebenzi womuntu wonke umuntu. Imisebenzi engakanani eyenziwa izingane ezidingekayo? https://www.cdc.gov/physicalactivity/basics/index.htm}

_{UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Umbiko wekomidi lokucebisa iziqondiso zomsebenzi. Washington, DC: UMnyango wezeMpilo waseMelika kanye nezinkonzo zabantu, ngo-2008.}

_{UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Imihlahlandlela yomsebenzi womzimba wabaseMelika. Izingane ezisebenzayo nezinshuwalense. https://health.gov/paguidelines/guidelines/chapter3.aspx}