Kwiminyaka yakutshanje siye sabona umkhwa okhulayo wokwenza umthambo kumaqondo obushushu aphezulu, njengakwimeko ye Yoga Ehambayo. Iimbaleki ezininzi ziziva ngcono xa zishiya iiseshoni zoqeqesho ngeehempe ezimanzi; mhlawumbi ngenxa yokuba bayinxulumanisa nemvakalelo enkulu yokuphumelela.
Kubonakala ngathi kuvela ifashoni entsha echasene ngqo nokuba shushu: ukuzilolonga okubandayo.
Siyakuxelela ukuba zibandakanya ntoni, zeziphi izibonelelo zabo kwaye ukuba kufuneka uthathe isambatho esinzima kunye nawe ukuze ugweme ukubamba umkhuhlane.
Yintoni ukuzilolonga okubandayo?
Ngaphandle kwamathandabuzo, into ebalaseleyo ngolu hlobo loqeqesho bubushushu. Ngokuqhelekileyo zisekwe phakathi kwe-7 kunye ne-15º C. Nangona ungafumana obo bushushu ebusika, kwamanye amaxesha onyaka kuya kufuneka ukhangele iindawo ezibonelela ngolu hlobo loqeqesho.
Nje ukuba ukwiqondo lobushushu elichanekileyo, unokwenza kakhulu naluphi na uhlobo lwesiqhelo kwiqondo lobushushu elisezantsi, kodwa kuyinyani ukuba ezinye zisebenza ngcono kunezinye. Ngokomzekelo, i-yoga kunye neminye imisebenzi efuna ukuguquguquka ayilula kakhulu kubanda. Endaweni yoko, ikhefu eliphezulu, i-cardio, kunye noqeqesho lokumelana nokusebenza kakuhle kwindawo ebandayo.
Kungakhathaliseki ukuba uqeqesho lwakho, iqondo lobushushu eliphantsi kwenza yakho Ukufudumeza kubaluleke ngakumbi. Kwi Isifundo, epapashwe kwi-Medical Science Monitor, kwaboniswa ukuba ukushisa kwenza izihlunu kunye nemigqa ibe yinto eguquguqukayo, ngoko ke umngcipheko wokulimala unokunciphisa (umlinganiselo othile). Nangona kunjalo, xa iqondo lobushushu liyancipha, umzimba uba ncinane kwaye usengozini yokwenzakala. Usenokuziva uqina ngakumbi. Ngoko xa sisiya kuqeqesho olubandayo, ukufudumala kubalulekile.
Kusizisela ziphi iingenelo?
Usenokuba uyazibuza ukuba kutheni ufuna ukwenza umsebenzi obandayo ukuba konke ofuna ukukwenza kukuhlala ebhedini.
Inceda ukugcina umzimba wakho upholile
Okukhona usenza umthambo (okanye uqina ngakumbi), kokukhona ubushushu bomzimba wakho buya kuvelisa. Bonke obo bushushu kufuneka buchithwe ukuze izihlunu kunye namalungu angaphakathi asebenze kakuhle.
Njengoko uqeqesha, umzimba wakho uthumela igazi elingakumbi kwindawo engaphandle yesikhumba sakho njengoko ufudumala. Apho, igazi lakho likhupha ubushushu kwaye liphole, kwaye emva koko libuyela emzimbeni kwaye libuyele entliziyweni, linceda ukugcina ubushushu bakho buphantsi. Ngoko ukuba kuyabanda kwindawo yokuzivocavoca, umphezulu wolusu uya kuphola kwaye ubushushu buya kutshabalalisa ngokulula.
Njengoko usazi, ukubila yenye indlela yokupholisa emzimbeni. Xa uziqeqesha ngamandla (okanye kwindawo eshushu), umzimba wakho uvelisa ukubila ukuze uncede ukupholisa umzimba kwaye uthintele ukutshisa.
Xa umbilo uphuma esikhumbeni, uziva ngathi uyaphola. Ukuba uqeqesha kwiqondo lokushisa eliphantsi, ukubila esikhumbeni sakho kunye nempahla ayiphumi ngokukhawuleza, kwaye iya kuba yindawo ebandayo enceda ukupholisa umzimba wakho.
ungazama ngamandla
Xa umzimba wakho ungaziva ngathi wenza umsebenzi owongezelelweyo (ukugcina ubushushu bomzimba), unokujolisa amandla ekusebenzeni ngcono kakhulu.
En Isifundo, epapashwe kwiPlos One, kwafunyaniswa ukuba iqondo lobushushu elifanelekileyo loqeqesho lipholile kodwa alibanda, ligqibelele phakathi kwe-7 kunye ne-15º C. Abaphandi baye baqaphela iimbaleki ze-marathon kwaye bafumanisa ukuba olona khuphiswano lubalaseleyo lwenzeka kulo luhlu lobushushu.
Zinjani iiklasi zoqeqesho olubandayo?
Okwangoku akukho maninzi amaziko alungelelanisa olu hlobo loqeqesho, nangona ngokuqinisekileyo baya kufika. Okwangoku, i indawo yokuzivocavoca brrrn iqhuba olu hlobo loqeqesho eManhattan. Ngoku babonelela ngeentlobo ezintathu zoqeqesho:
- Okona kuzilolonga kubanda kumiselwe ku-7ºC. Kukuzilolonga okuPhakamileyo kweThuba lokuQeqesha (HIIT) okubandakanya iintambo zedabi, umthambo wobunzima bomzimba, kunye nemithambo yokuxhathisa.
- Uqeqesho lwesibini lwenziwa ngo-12º C. Usebenzisa iibhodi zesilayidi neesanti.
- Uqeqesho lwesithathu luguqulelo olwahlukileyo lweyoga kwi-15º C.