Izindaba

Ukuqeqeshwa kwamandla akuyona into engavamile emadodeni, kuyithuluzi lokuthuthukisa imisipha, kodwa kwabesifazane, iningi labo lizokwenqaba, ekuqaleni lifuna ukulahlekelwa isisindo, ngenxa yokwesaba ukuqeqeshwa okukhukhumezayo, empeleni, lokhu kungenye yokungaqondi kahle okukhulu. , ukuvivinya amandla kubizwa nangokuthi ukuvivinya umzimba okuthwala isisindo kanye nokuzivocavoca ukumelana, ubunzima nokuqina kokunyakaza okujwayelekile kukhulu ngokuqhathaniswa, ngoba abaqalayo bangase bazizwe benzima kancane, Kodwa izinzuzo zokuzivocavoca amandla zithinta ingqondo.Ukuqeqeshwa kwamandla kuyimfuneko kuwo wonke umuntu wesilisa nowesifazane ofuna ukuzuza imisipha noma ukulahlekelwa amafutha.

1. Ukulahlekelwa kwamafutha okuqhubekayo

Ukuqeqeshwa kwamandla kuwumlingo onjalo, kuwuhlobo lokulala kuyoba ukunyakaza okuncane, ngokuqeqeshwa kwamandla ukuthuthukisa imvelo yangaphakathi yomzimba, kungathuthukisa kakhulu umzimba oyisisekelo, ngokuthuthukiswa kwe-metabolism eyisisekelo, kusho nokuthi uma kungenjalo. ukuhambisa ukusetshenziswa kungaphezulu kunangaphambili, yingakho abantu bethembele ekunciphiseni amafutha okuzivocavoca, akulula ukubuyisela esinye sezizathu.

2. Thuthukisa umzimba wakho

Kungakhathaliseki ukuthi ukunciphisa amafutha nokuma, noma ukwandisa imisipha, ukushintsha ukubukeka kwekhwalithi yomzimba, ukuqeqeshwa kwamandla kuphela okungenza lokhu, izindlela zokuqeqesha ziyizinkulungwane zezinkulungwane, zingaqeqesha isiteji somdondoshiya womzimba, kodwa futhi. angaqeqesha imodeli yomzimba omuhle.

3. Thuthukisa ukuqina kwakho ngokomzimba

Ngokuzivocavoca isikhathi eside, umzimba ungafinyelela izinga elinempilo, empilweni yokuphakamisa noma ukuhamba, phezulu ezitebhisini, ungazizwa ukhululekile, kuzo zonke izinhlobo zezemidlalo, kungandisa futhi ukumelana nomzimba.

4. Qinisa amathambo futhi andise ukuminyana kwamathambo

Ukuqeqeshwa kwamandla akukwazi ukuqeqesha imisipha kuphela, kodwa futhi vumela amathambo ethu akhule, ukuqeqeshwa kwesisindo okuphindaphindiwe, amathambo azoqhubeka nokukhuthazwa, amathambo azoqiniswa ngokwemvelo.

5. Yehlisa ingozi yokulimala

Imisipha enamandla isiza ukuvikela amalunga emonakalweni futhi igcine ukuguquguquka, ibhalansi nokulawula, ukunciphisa ingozi yokulimala empilweni nakwezemidlalo.

6. Gcina umzimba wakho umusha futhi ubambezele inqubo yokuguga

Sonke siyazi ukuthi ngokuya ngeminyaka, imisebenzi ehlukahlukene yomzimba izokwehla, kepha ngokuqeqeshwa kwamandla kungathuthukisa imetabolism, amandla kanye nokuminyana kwemisipha, kubambeze ngempumelelo ukuguga komzimba.

7. Yenza inhliziyo yakho ibe nempilo

Ukuqeqeshwa kwamandla kwandisa ukujikeleza kwegazi.Abantu abenza ukuqeqeshwa kwamandla omzimba wonke kathathu ngesonto izinyanga ezimbili banganciphisa umfutho wegazi we-diastolic (umfutho ophansi) ngesilinganiso samaphuzu ayisishiyagalombili.Lokhu kwanele ukunciphisa ingozi yokushaywa unhlangothi ngamaphesenti angu-40 nokuhlasela kwenhliziyo ngamaphesenti angu-15.

8. Thuthukisa ukulala kwakho

Ukuqeqeshwa kwamandla kusiza ukulawula imisebenzi ebalulekile yomzimba, okuthuthukisa ikhwalithi yokulala futhi kukusize ulale ngokushesha futhi uhlale ulele isikhathi eside.