Iyenzeka ngeembaleki ezininzi, kwaye kakhulu kuya kwenzeka kuwe: uqala ukubaleka xa unenjongo yonyaka omtsha okanye xa imozulu esitratweni iba ngcono kancinci. Uzityhalele ngokukhawuleza, ngaphezulu kwaye womelele. Kwaye emva koko ngequbuliso wabona amathuba awazange abe nesibindi saneleyo sokuphupha. Ngequbuliso, BAM! Into inqandayo kanye ekuhambeni. Ingaba usezintlungwini. Uxakekile. Udiniwe okanye uvutha. Okanye, kwimeko ye-2020, unyaka utshabalalisa yonke inkqubela. Ngequbuliso ukwanda kwe-tempo, ukulunga komzimba kunye nokuzithemba kuphele ngokukhawuleza njengokwenziwe ngokukhawuleza. Umbuzo uphakama: Indlela yokuqalisa ukuqhuba emva kwekhefu kwakhona? Isicwangciso esingezantsi sichaze indlela yokubuyela ukuze sibaleke kwaye sizimisele ukufikelela kwimpumelelo.
Ixesha lithatha inxaxheba yonke into
Kwenzeka ntoni emzimbeni wakho xa uyeka ukubaleka? Ngokutsho komqeqeshi kunye nengcali yemzimba uSusan paul kwi-fanson's Worlds, kukho ukwehla komthamo wegazi, "izityalo ze-mitochondria (" izityalo ze-mitochondria ("dibanisa umbuso wakho we-lacreen). Ngokubanzi, ixesha elide usenza umthambo, ngokukhawuleza unokubuyela kwiiklasi emva kwekhefu, utsho. Ke, njengommiselo, lowo ubaleka rhoqo iminyaka eli-15, emva koko unyaka akabandakanyeka, kuya kuba lula ukubuyela kwabasebenzi kunalonyaka kwaye emva koko wawushiya umdlalo.
Ngokuphantsi, ixesha elide ubaleka, kokukhona unesiseko samandla e-aerobic. Uya kuba nenqanaba eliphezulu le-mitochondria kwimveliso yamandla, iiseli ezibomvu zegazi zokuhanjiswa kweoksijini kwizihlunu kunye nee-enzymes ezininzi kunabo baqala ukuqeqeshwa. Ke, nangona ifom yakho yomzimba iwela ngexesha lokugxothwa, ayizukuwela phantsi ngokungathi uqalisa ukusebenza, njengoko uqala ngenqanaba eliphezulu loqeqesho lomzimba.
Ukuhamba ngaphambi kokuba ubaleke
UPaul uthi: "Ngaphambi kokuba abuyele, kuya kufuneka ukwazi ukuhamba ubuncinci imizuzu engama-45. Ngokutsho kwakhe, ukuhamba amalaphu athambileyo (izihlunu, iitekisi, i-ligaments, i-Fascia, i-tishu ye-tishu), ilungiselela amaxabiso afanelekileyo.
Ukuba uqhubeka neenyanga ezintathu okanye ngaphezulu, musa ukonyusa i-miled yeveki okanye i-tempo ngaphezulu kweepesenti ezili-10 veki nganye
Ifoto: HARTAHH.USPUS.com.
Qhelanisa nomonde
"Rhoqo ugqatso okanye enye injongo ikhuthaza imbaleki ukuba yenze okungaphezulu koko, ngokukhawuleza emva kokonzakala, utshilo uAdam. Nokuba uhamba ngebhayisekile, uqhushumba okanye wenze olunye uqeqesho olunqamlezileyo ukugcina ifomu yakho ye-aerobic, khumbula ukuba kuxhomekeke ekulimaleni nasekupheleni kwekhefu lokubuyiselwa kwemisipha yakho, iitheko, amathambo athatha iiveki okanye iinyanga, kunye Iibhanti zokomelela ngokwaneleyo ukuze ukwazi ukujongana nazo. I-Saint-Pierre yongeza ukuba imilenze ifuna ixesha elide kuneyona ilula ukuyiqhelanisa nemithwalo emitsha. Okokuqala, unamathele kwi-jogs emfutshane kwaye wenze ikhefu lokuhamba. Qala ngeenxa zonke ezintathu okanye ezine ezimfutshane ngeveki ukuze uqhube yonke imihla. Zama ukubaleka imizuzu emihlanu ukuya kwelishumi ngexesha okanye enye ukubaleka nokuhamba. "Kaninzi abantu bacinga ukuba kufuneka basebenze kangangemizuzu engama-30 mihla le okanye basebenze, kwaye bangayi kufezekisa inkqubela phambili," utsho uSierre. Ukuqala emva kwekhefu elide, kufuneka uthintele i-ego yakho emnyango. Vumela umzimba wakho uqhubeke noxinzelelo lwendlela yokusebenza ngaphambi kokuba uqale ukongeza uxinzelelo ngakumbi! ' Sebenzisa le ncwadana ilandelayo:
Ukuba awuzange ubalekele iveki e-1 okanye ngaphantsi: Qhubeka ukusuka kwindawo owayekayo.
Ukuba uphumle ukuya kwiintsuku ezili-10: qala iipesenti ezingama-30 zokuhamba kwangaphambili.
Ukuba awukabaleki kwiintsuku ezili-15 ukuya kwengama-30: Qalisa ukuqhuba iipesenti ezingama-60 zokuqhuba zangaphambili.
Ukuba awukabaleki kwiintsuku ezingama-30 ukuya kwiinyanga ezi-3: Qalisa ukubaleka iipesenti ezingama-50 zokuhamba kwangaphambili.
Ukuba awuzange ubaleke iinyanga ezi-3: qala ukusuka ekrakra
Khumbula ulawulo lweepesenti ezili-10. Ukuba uqhubeka neenyanga ezintathu okanye ngaphezulu, musa ukonyusa i-miled yeveki okanye i-tempo ngaphezulu kwe-10 pesenti veki nganye.