Ukuze kube nokuthuthukiswa okuhambisanayo nokuphilile, umuntu ngamunye udinga umsebenzi womzimba ovamile. Lo mthetho wawuyaziwa kubantu basendulo. Yiqiniso, uhlobo lwemithwalo emisipha yashintsha kaningi - ezindaweni ezihlukahlukene abantu bakhetha imisebenzi ehlukahlukene. Emphakathini wanamuhla, abesifazane abaningi baya emdlalweni wezempilo, ngoba ngesikhathi sokuqina kungenakwenzeka kuphela ukuthuthukisa isibalo sabo, kodwa futhi ukubalekela izinkinga zansuku zonke, ukuphikisana nokuhlukunyezwa.
Indima enkulu ekhwalithi yokuzivocavoca ngamunye idlalwe ngumculo wokuqina. Umculo kufanele ube mnandi lapho uzwa, ukhululeke kwezinye izigaba zomsebenzi futhi unamandla kwezinye izigaba. Ukukhethwa okulungile komculo we-aerobics nokuzivocavoca kukuvumela ukuba uzuze ukuvumelana okuphelele komzimba nomphefumulo, futhi ujabulele ukuqeqeshwa.
Umculo wokufaneleka awudingeki kuphela eklabhu yezempilo. Labo besifazane abahlela ukuphinda baphinde babe nokuzivocavoca ekhaya, kufanele futhi bathole umculo womculo wokuzivocavoca. Ngokuqinisekile, abaningi banakekelwa iqiniso lokuthi ekliniki yezempilo ungenza ngaphandle kokuphazanyiswa kwehora noma ngaphezulu, futhi ekhaya ngemizuzu engu-15 uzizwa ukhathele. Abaqeqeshi bokuzivocavoca abaqeqeshiwe bathi lesi simangaliso sihlotshaniswa nomculo ongakhethiwe wokufaneleka emakhaya.
Ososayensi baseCanada bathole ukuthi umculo unethonya elinamandla ekusebenzeni kwanoma yikuphi ukuvivinya umzimba. Umculo wangemuva unamandla okwandisa izinkomba zamandla ngenkathi uqeqesho. Futhi, umdanso nomculo wesigqi womzimba ukuqinisa umzimba. Futhi umculo oqeqeshiwe wokuzivocavoca ubeka ijubane lokuqeqesha futhi uphazamisa umuntu ekucabangeni ukuthi usuvele ukhathele. Kule ndaba, ukuqeqeshwa kuqhubeka isikhathi eside, futhi imiphumela yokuqeqesha iyaphumelela.
Imithetho eyisisekelo yokukhethwa komculo wokufaneleka:
- Umgomo obaluleke kakhulu wokukhetha umculo wokuzivocavoca - kufanele ube nesigqi futhi ngaphandle kokuyeka.
- Ijubane lomculo lokufaneleka kufanele lihambisane nokuhamba kwezinhliziyo. Uma kungenjalo, uzozizwa ungakhululekile ngesikhathi sokuqeqesha futhi ulahleke njalo.
- Isayizi somculo kwanoma yikuphi ukuhlelwa kokuqeqeshwa kufanele kube yikota-ezintathu, okungukuthi, ubukhulu bemakethe.
- Umdlalo womculo wokufaneleka kufanele ukhethwe kuye ngezinga lokuqeqeshwa. Kwabaqalayo, ijubane akufanele libe liphakeme kakhulu, ngaphandle kwalokho kungenzeka ukuthi kungenzeka ukulimala.
- Umculo womculo wokufaneleka kufanele ube ngumculo. Ukuzivocavoca umzimba kufanele kube yinto ejabulisayo kuphela, hhayi indlebe yokusika.
- Umculo wokufaneleka kufanele uzwisise kakhulu. Kumele ikhokhiswe ngamandla futhi ihanjiswe ku-wave enhle.
Ungakhohlwa ukuthi umculo wokuzivocavoca kufanele ukhethwe kuye ngokuthi yiziphi izenzo ozozenza. Ama-pilates afaneleka izingoma nge-tempo kusuka ku-50 kuya kwezingu-90 ngezimoto ngomzuzu. Ukuze uthole ukuqeqeshwa kwamandla amakhulu, kufanele ukhethe umculo nge tempo kusuka ku-100 ukuya ku-130 ukushaya ngomzuzu. Kubaluleke kakhulu ukukhetha umculo oqondile wokuqeqeshwa kwe-cardio. Lezi zigaba zidinga ukukhuthazela okuthile, ngakho umculo kufanele usebenze njengomhlobo wokuvuselela. Ijubane elihle kakhulu lomculo ngu-140-180 ukushaya ngomzuzu.
Kubaluleke kakhulu ukuthi izingoma zazijabulise ekuzwa - emva kwalokho konke ukuqashwa ngomculo kuzokuletha injabulo eyengeziwe. Ngamanje ezitolo zomculo kungenzeka ukuthola iqoqo elikhethekile lomculo lokuzivocavoca lapho izingqungquthela ezinhle kakhulu zemisebenzi yomzimba ziqoqiwe. Zama ukusebenza ngaphasi kwalo, mhlawumbe nje ngeso lengqondo awunawo okwanele ukuqeqeshwa kangcono.