Izinzuzo ezihlukile zemidlalo yangaphandle | Uhlelo lwentwasahlobo

April 05, 2021

Izinzuzo ezihlukile zemidlalo yangaphandle | Uhlelo lwentwasahlobo

Intwasahlobo yokwamukela ... Leyo nkathi lapho izinga lokushisa liphelele khona, ilanga likhanya futhi uzizwa ukuthi ubusika ekugcineni buyahamba!

Lezi zingcezu zenjabulo zikhonjisiwe ukusishukumisela ukuba sizilolongele imidlalo yangaphandle. Kuyaye kuthiwe umkhuba yinto esiyenza nsuku zonke, nokuthi okunye okunye okuhlukile.

Entwasahlobo amandla ethu aguquka, singaziqeqesha nabangane, siye ekugijimeni noma senze izivivinyo ezingadingi imishini, futhi singakwenza nsuku zonke uma sifuna ngoba ilanga likhanya isikhathi eside manje futhi kubonakala sengathi usuku luzohlala isikhathi eside. Inhloso ukusebenzisa imvelo yakho futhi ugqugquzelwe yilokho onakho okuzungezile. 

Yize kunjalo, akukona nje ukuphuma ukuyokwenza umdlalo othile, ngoba ugqoka, sebenzisa ukuqeqeshwa kwakho! Izinketho zokuqeqeshwa zangaphandle ziningi noma zihlukahlukene kakhulu kunalezo ongazenza ejimini yakho oyethembayo, ungakhetha futhi phakathi kokuhamba umzila wokuhamba izintaba, ukuhamba ngebhayisikili, ukubhukuda, ukugijima, noma ukuya epaki / entabeni / ebhishi yenza isimiso sakho sokuzivocavoca umzimba. 

Uma lo mdlalo uguquguquka empilweni yakho okwamanje futhi ungakawufaki ohlwini lwakho lwemikhuba, intwasahlobo ingaba yisikhathi esihle sokuthatha leap. 

Kulokhu okuthunyelwe sikunikeza zonke izinzuzo zokuzivocavoca umzimba nezemidlalo neminye imibono yemikhuba yezemidlalo yangaphandle engasebenza njengesiqondisi sezemidlalo okufanele senziwe phakathi nezinyanga zesimo sezulu esihle.

THOLA IZINHLELO NEZINZUZO OZITHOLA KUPHELA EKWENZELENI IMIDLALO YEMIDLALO YANGAPHANDLE!

izinzuzo ezihlukile zemidlalo yangaphandle

Ukuziqeqesha ngaphandle kunezinzuzo ezithinta inhlalakahle, ukuzethemba kanye nokugqugquzela. Ukuqeqesha cishe imizuzu engama-30 ngaphandle ngosuku kwanele ukuqala ukubona izinguquko ezinhle empilweni yethu ngokomzimba nangokwengqondo, ngoba phakathi kwemiphumela ebonakalayo nephuthumayo, sibona ukwanda kwamazinga wamandla, ubungqabavu obukhulu, kanye nokwehla kokukhathazeka nokungabi namandla yosuku nosuku. Uma sizihlolisisa, singacubungula ngokujulile izinzuzo zezemidlalo ngekhwalithi yempilo. 

Okokuqala, sizohlukanisa phakathi kwezinzuzo zokwenza imidlalo yezempilo ngokomzimba, kanye nezinzuzo ezingokwengqondo zezemidlalo:

Sithola izinzuzo zemidlalo yezempilo ngokomzimba ku:

  • Umphumela weLanga

Ukudlala ezemidlalo ngaphandle kunenzuzo enkulu, ikakhulukazi manje njengoba isimo sezulu esihle nezinsuku ezinelanga zisondela, futhi yikho kanye lokhu: ukukhanya kwelanga kusinika umthamo omkhulu weVithamini D, esihlinzeka ngezinzuzo ezinkulu empilweni yamathambo ethu, imisipha kanye ukusebenza komzimba. Futhi, ukuvezwa yilanga emini kungasisiza silale kangcono ebusuku futhi kuthuthukise ukusebenza komzimba. Futhi, lapho sizilolongela ngaphandle, siphefumula umoya-mpilo omsulwa, osisiza ukuba siphembe amaseli futhi usize ekulweni nezifo. Khumbula njalo ukuzivikela elangeni ngoba imisebe ye-ultraviolet ingaba yingozi, ikakhulukazi ngezikhathi eziphakemeyo.

  • Ileveli yeselula

Abantu abaqeqesha ngaphandle kwendlu bangakhonjiswa ukuthi banamazinga aphansi e-cortisol, i-hormone ehlobene nengcindezi. Esikhundleni salokho, banamazinga aphezulu e-dopamine, i-serotonin, nama-endorphin. Sengeza ukuthi ukuqeqeshwa ezindaweni eziluhlaza kanye / noma ezivulekile kusiza umfutho wegazi ubuyele esimweni sawo esisezingeni esisheshayo kunokuba wenziwa ezindaweni ezihlanganisiwe. 

  • Ama-Biomechanics

Lapho sizijwayeza ezemidlalo, ukugijima noma ukuhamba ngebhayisikili ikakhulukazi, ngaphandle, imisipha yethu kanye nemisipha yethu isebenza ngendlela enamandla futhi ephelele, ngoba phakathi nohambo sithola ushintsho esiqondisweni, esimweni sendawo nokungalingani kwangempela. 

  • Ukusetshenziswa kwekhalori

Ngenxa yendawo engalingani, ukumelana nomoya nomoya, nokushisa kwangempela kwemvelo, ukusetshenziswa kwamandla okwenziwe ngumzimba wethu ngesikhathi sokuzivocavoca kuyakhula. Ngaphezu kwalokho, amandla esiwatshalayo ekuqhubekeni phambili phakathi nomjaho ngokuvamile makhulu kakhulu kunangesikhathi sigijima kumshini wokunyathelisa, noma sisebenzisa ibhayisikili lokuzivocavoca. 

  • Ukwehla kokukhathala

Imvelo imnandi futhi isinikeza izikhuthazi ezisebenza njengesiphazamiso. Lokhu kunciphisa ukugxila kwethu kumuzwa womzimba wokukhathala nengqondo yethu ihlaselwe yimicabango emibi.

  • Ukungcoliswa okuncane

I-United States Environmental Protection Agency (EPA) kanye nezifundo (Kotzias, 2005) balinganisela ukuthi ukungcoliswa kwendlu kungaba ngaphezu kokuphindwe kabili uma kuqhathaniswa nezindawo ezingaphandle. Ezinye izimo ezindaweni zokuzivocavoca, ezinjengenani labantu abaqhuba ezemidlalo, imishini noma izinhlelo zokukhanyisa nezomoya, zingakhuphula ukungcola ngaphakathi kwalezi zinhlobo zezikhala emazingeni aphezulu impela uma kuqhathaniswa nengaphandle.

  • Umphumela we-biophilia

I-Biophilia umuzwa wokuxhuma nemvelo kanye nezinye izinhlobo zokuphila. Abantu bakholelwa ukuthi banobudlelwano bemvelo nemvelo, kanye nokuxhumana okungaphakathi nokungokomzwelo nezinye izilwane. Kungenzeka kakhulu ukuthi lezi zidingo ezingokwemvelo ze-biophilic zabantu ziyaneliseka kalula ngokuziqeqeshela ngaphandle kunokwenza ukuqeqeshwa okufanayo ngaphakathi kwezindonga ezine.

izinzuzo ezihlukile zemidlalo yangaphandle

Izinzuzo zemidlalo yezempilo yengqondo:

Ukuchayeka isikhathi eside ezindaweni eziluhlaza nakho kungathuthukisa impilo yengqondo nokusebenza kwengqondo, kanye nokwandisa impilo ende. 

  • Ukukhathazeka okuncane

Ukuya ejimini noma esikhungweni esimboziwe, kuya ngokuthi yiziphi amahora osuku, kungadala ukucindezeleka. Ukuzithola usesikhaleni esigcwele abantu, ukuzwa ukushisa namahloni ngisho nangaphambi kokuqala ukuziqeqesha akuyona indlela engcono yokugcina isimo sengqondo esihle lapho uqhuba imidlalo, eyenzelwe ukudala umphumela ohlukile kithi: injabulo nokuzizwa kwenkululeko. Ngalesi sizathu, ukuqeqeshwa ngaphandle, nabantu abambalwa abakuzungezile, imvelo oyikhethile ezungeze wena nayo yonke indawo oyidingayo onayo, izokunikeza umuzwa omkhulu wokuthula nokuphepha. 

  • Mayelana nobuchopho

Uma siqeqesha ngaphandle kwasekhaya, emoyeni ovulekile, sibhekene nendawo eguqukayo, ayimi ndawonye futhi ayikho ngaphansi kolawulo lwethu. Kufanele sizivumelanise nayo. Le nto isiza ukukhuthaza ubuchopho, ikugcine uphapheme kakhulu futhi isheshise ukunyakaza nezinqumo zakho.

  • Mayelana nokuzethemba

Ukuziqeqesha ezindaweni eziluhlaza kungaba nemiphumela esimweni sethu sengqondo nasekuzethembeni kwethu kungakapheli imizuzu emihlanu siqale ukuzijwayeza. Sibuyela kumuzwa wenkululeko, inhlalakahle kanye nokuzethemba ukuthi lo mkhuba owenziwa ezindaweni ezivulekile usinikeza wona. Ukuziqeqesha ejimini kwesinye isikhathi nakho kungabukela phansi noma kwehlise ukuzethemba kwethu uma sicabanga ukuthi kukhona ukubukeka okuningi esikhaleni esincane, futhi ungomunye walabo abakwazisa ubumfihlo bakho lapho uqeqeshwa. 

  • Mayelana nokubambelela

Ukwenza okujwayelekile nokwenza kube umkhuba akulula ngaso sonke isikhathi uma sikhuluma ngokuqeqeshwa. Ubumnandi obungazwakala ngokuzilolongela imidlalo yangaphandle kungakhuthaza ukunamathela kwethu ekuzivocavoca umzimba. Izifundo eziningana zikhombisa ukuthi ujwayele ukuzivocavoca ngaphandle isikhathi eside kunasezivocavoca umzimba noma ekhaya. 

  • Mayelana nokucindezeleka

Izimpawu ze-Endocrine ezihlobene nengcindezi efana ne-adrenaline, norepinephrine ne-cortisol, yehla ngemuva kokuxhumana nemvelo. Izinga lama-endorphin akhiqizwa ngokwenza ezemidlalo selivele liphakeme, kepha uma sengeza izikhala eziluhlaza, nenkampani yomndeni noma yabangane, lezi zinganda. Ubudlelwano bezenhlalo, njengalezo esingazifaka kalula ezindaweni ezinkulu ezingaphandle, zisiza ekuthuthukiseni ugqozi lwabasubathi futhi zinikeze inani elengeziwe kulo mkhuba, okwenza kubaluleke kakhulu ukuqhubeka nokuzijwayeza. 

izinzuzo ezihlukile zemidlalo yangaphandle

Izinzuzo zemidlalo eyeqisayo:

Manje sesizokhuluma ngolunye uhlobo lomdlalo; ezemidlalo ezeqisayo. Lo mkhuba osebenza ngezinto eziningi uye waba ngenye yezindlela ezivame kakhulu zokuchitha isikhathi, ujabulela ngaphandle ne-adrenaline. Le midlalo isinikeza okuhlangenwe nakho okukhulu, okuhlukile nokukhethekile. Ukubeka imizimba yethu emizamweni eminingi yiso kanye isizathu sokuthi sizokwazi kangakanani futhi siqaphele lapho sizijwayeza imidlalo eyeqisayo, engasilethela izinzuzo eziningi kwezempilo nasekuzethembeni, kuphenduke okwelapha ezikhathini eziningi. Umdlalo oweqile uzokuvumela:

  • Khulisa ikhono lakho lokugxila

Lapho sibhekene nenselelo yalezi zimpawu kufanele sifunde ukwenza lapho sibhekene nengozi. Lapho siguqula indlela esicabanga ngayo kulezi zimo futhi izingqondo zethu zichofozeka, sandisa amandla ethu okuhlala sizolile futhi sigxile ezimeni ezicindezelayo. 

  • Phatha ukwesaba kangcono

Kwesinye isikhathi ukwesaba kuyasikhubaza futhi kusivimbe, asiphenduli kunoma yisiphi isisusa ngoba simatasa kakhulu sizwa ukwesaba. Ngokuzijwayeza umdlalo oweqisayo ovimbelayo, sifunda ukuwulawula. Yize kungasuki ngokuphelele, kuhlale kukhona lowo mkhondo wenhlonipho noma umbono owenza lo mkhuba uhluke futhi ukhetheke. 

  • Dlula imikhawulo yakho

Lapho sifinyelela umgomo noma sinqoba inselelo, ingqondo yethu igxila kokulandelayo. Sifisa ukuthola imigomo eba yingozi kakhulu futhi eyinselele. Siziphonsela inselelo futhi sizuze ukuqonda okwengeziwe ngamakhono namakhono ethu omzimba.

  • Jabulela injabulo yengozi

Ukubhekana nokwesaba kwethu nokubahlula kungomunye wemiphumela yokuzijwayeza le midlalo; Amazinga e-adrenaline akhishwa ngaphakathi kwethu aphakeme kakhulu kangangokuba noma sesikwenze kaninginingi sizizwa sinovalo esiswini. Lo muzwa wobungozi yikhona okwenza siqonde ukuthi ngale midlalo singathola imizwa okunzima ukuyilingisa kunoma yisiphi esinye isici sempilo. 

IMIBONO YOKUVIVINYISA ABANGAPHANDLE!

izinzuzo ezihlukile zemidlalo yangaphandle

Ukuzivocavoca epaki

Uma uhlala edolobheni elikhulu, ngaphandle kogu lolwandle noma intaba eseduze, iya epaki yakho eseduzane! Uma unenhlanhla ngokwanele ukwazi ukujabulela ukusondela kolwandle, noma ukuthula kwezindawo eziphakeme ezizungezwe uhlaza, ungacabangi ngakho. okuningi, thatha izinto zakho uphume endlini, uzibonele izinzuzo zokwenza imidlalo phesheya. Sikusiza ukuthi uhlele isifunda esilula esizosebenza njengesiqondisi ekuqeqeshweni kwakho. Ungaqala ukugijima okulula imizuzu engama-30 kuye kwengu-60 futhi uma usuqedile, qhubeka nokuqeqeshwa kwamandla. Ungenza amasethi amane wokuzivocavoca okulandelayo, wenze ukuphindaphinda okuhambisana kahle nekhono lakho. Ungaqala ngokuphindaphinda okungu-10 ochungechungeni lokuqala bese ukhulisa inombolo njengoba uchungechunge lwakho luqhubeka: 

  • Ama-push-up (ama-push-up): Beka izandla zakho ngezansi nje kwamahlombe, izinkalo zakho namahlombe kufanele kube kulayini, kufanele zihambisane ngasikhathi sinye, amahlombe akho, izinkalo nezinyawo kufanele kuqondaniswe, nengqikithi yakho, isebenze.
  • Izikwele: Hlukanisa izinyawo zakho bese uzibeka phakathi kwezinqulu namahlombe akho, futhi uhlale ubheke phambili ngqo. Phakamisa isifuba sakho bese wenza kusebenze ingqikithi yakho. Gcina isisindo ezithendeni zakho bese uqinisekisa ukuthi amadolo akho asezinzwaneni zakho. 
  • Amanye amaphaphu: Letha umlenze owodwa phambili ngokugoba elinye idolo lize lithinte phansi. Umlenze ongemuva kufanele ugcinwe uqonde. Buyela endaweni yokuqala bese uphinda ngomunye umlenze.
  • Ama-Burpees: Sukuma, uthathe igxathu elikhulu. Njengoba wehla, ngena ngqo endaweni yamapulangwe bese wenza ukusunduza ngezingalo zakho. Uma kuseyizinsuku zokuqala zokuqhutshwa okugcwele, kwenze ngokubeka amadolo phansi.

Ngaphezu kwalokho, i-yoga noma ama-Pilates yimisebenzi efanelekile yokuqala noma yokuqedela uma ungakwazi ukuqeqesha ngesinye isikhathi. Ungahlangana nabangane futhi usebenzise enye yalezi zindlela ezimbili ukuxhuma kabusha, ukunqamula nokuqinisa umzimba ngaphandle kokufaka umthelela omningi emzimbeni.

izinzuzo ezihlukile zemidlalo yangaphandle

GIJIMA OLwandle

Uma unenhlanhla yokuhlala eduze nolwandle, uyaluthanda ugu nesimo sezulu esihle, mhlawumbe ucabanga ukuhambisa ukusebenza kwakho olwandle. Ukugijimela olwandle kunamaphuzu amahle kakhulu, njengokuthi wenza umsebenzi obukhali kakhulu, ngoba indawo, ngokuba isihlabathi, ikunikeza ukumelana okwengeziwe kunendawo eqinile. Ngaphezu kwalokho, uthuthukisa ukuphefumula kwakho ngenxa yomswakama wolwandle kanye nengcindezi ephansi, umzimba wakho uzothola i-oxygen eningi. Amandla okuphumula olwandle kanye nomsindo wamaza olwandle kuzogcina ingqondo nomzimba wakho kukhululekile. Futhi, ukwephula inqubo nokusebenzisa indawo entsha kuzohlala kukhuphula ugqozi lwakho. 

Kodwa-ke, sincoma ukuthi uzame ukugijima ugqoke izicathulo zakho zokugijima, ngoba isihlabathi asiyindawo engalingani futhi ukunyathela emthambekeni ngaphandle kwezicathulo kungadala ukusonteka okubi, ukungabi bikho kokusekelwa nokubuyela emuva kungadala izinkinga. Elinye icebo ongazama ukulisebenzisa emijahweni yakho ukuthi ukhetha isihlabathi esimanzi, okungukuthi, ngasogwini lolwandle. Indawo izoba ntofontofo futhi iqine futhi uzogwema ukulayishwa ngokweqile kwemisipha okutholakala ngokusebenza esihlabathini esithambile.

izinzuzo ezihlukile zemidlalo yangaphandle

IZINHLELO ZENTABA: UKUJIKISHA

Kunemizwa eminingi emihle uma ugibela ibhayisikili futhi akulula ukulichaza ngamagama kumuntu ongakaze abe nakho kumuntu wokuqala. Ngaphezu kwalokho, ukuhamba ngebhayisikili kuwumkhuba omnandi, ophephile futhi onenzuzo kakhulu empilweni. Uma uthanda futhi ukuhamba ngebhayisikili, siphakamisa eminye imizila ongase ungayazi okwamanje: 

  • AmaPyrenees

Lezi zintaba zinikeza ezinye izindlela eziningi. Uma uthanda ukuhamba ngebhayisikili emgwaqeni, bakulindile kusuka emachwebeni adumile eTour de France kuya emachwebeni akhangayo aseAndorran. Uma, ngokuphambene nalokho, ukhetha ukuhamba ngebhayisikili ezintabeni, sincoma ukuthi uhambe iTrans-Pyrenees, umzila owela uhla lwezintaba kusuka eMedithera kuya eCantabrian. Imizila ye-Ordesa, iMonte Perdido noma i-Aneto izigaba ezingabizi kakhulu, lapho ungagcwalisa khona nama-retina akho ngemifanekiso engacimeki.

  • Asturias

Amachweba anjengeLakes of Covadonga, i-El Naranco ne-Angliru axhumene kakhulu nomlando wamabhayisikili. Lo mphakathi uyindawo ekahle yokuhlola imizila emisha futhi uthole izindawo ezimangazayo ezizungezwe imvelo.

  • I-Costa Brava

Isifundazwe saseGirona siyikhaya lezindawo ezahlukahlukene, njengoba iMedithera nePyrenees zihlangana lapha. Ngaphezu kokuhehwa kwamasiko okuhamba ngezinyawo emhlabeni waseSalvador Dalí futhi ujabulele ifa lakhe kuma-pedals.

izinzuzo ezihlukile zemidlalo yangaphandle

Ukudlala ngaphandle kwezemidlalo kulula, kumnandi futhi kunenzuzo enkulu! Ezizuzisweni zezemidlalo sengeza umthelela omuhle wokuhlala ezindaweni eziluhlaza, sizungezwe yimvelo nomoya ohlanzekile, sijabulela imisebe yelanga futhi, ekugcineni, nomuzwa wenkululeko.

Zilungiselele, shayela abangani bakho futhi ujabulele ukungena kwentwasahlobo owenza imidlalo ngaphandle!

 


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