Ukuze uchaze umsebenzi wezemidlalo, kuyadingeka ukucabangela izici eziningana. Okokuqala nje, ukuze umsebenzi uthathwe njengomdlalo, kufanele wenziwe ngendlela ehlelekile futhi ubeke nemithetho okufanele bonke abahlanganyeli bahambisane nayo. Okwesibili, ezemidlalo kufanele kube umsebenzi womzimba ohlanganisa imisipha nokunyakaza komzimba womuntu. Inhloso yezemidlalo akuyona enye ngaphandle kokuncintisana, kungakhathaliseki ukuthi uphikisana nawe noma ngokumelene nabanye izimbangi. Inhloso yezemidlalo ukuthuthukisa noma ukugcina isimo somzimba nengqondo yabantu. Kunezinhlobo ezahlukene zemidlalo, kusukela kwepholile njengegalofu noma ithenisi, kuya kwedlulele kakhulu njenge-motocross noma i-paragliding. Umdlalo ungenziwa ezingeni le-ateur noma lochwepheshe, futhi bayanda abantu abawenza njengento yokuzilibazisa. Kunezinzuzo eziningi zezemidlalo, ngokomzimba nangokwengqondo. Ezinye zezinzuzo zezemidlalo yilezi: * Yenza ngcono isimo somzimba * Kwenyusa amandla nokubekezela * Kwenza ukusebenzelana * Kwenza ukulinganisela * Kwenze kube lula ukuguquguquka * Kwenyusa ijubane * Kuthuthukisa amandla amaphaphu * Kunqanda izifo zenhliziyo * Yehlisa ingcindezi * Ithuthukisa isimo sengqondo * Yandisa ukuzethemba * Ikhuthaza ubudlelwano bomphakathi
UMEHLUKO phakathi kwe-EXERCISE?️♀️, UMSEBENZI WOMZIMBA?♀️ kanye NEZEMIDLALO?, thola IZIMALI zazo??
https://www.youtube.com/watch?v=mtXWqB9oJQs
Imiqondo eyisisekelo yokuqeqeshwa kwezemidlalo | Umsebenzi wokuqala wesitifiketi
https://www.youtube.com/watch?v=k-2hp2kM7gs
Umqondo womsebenzi wezemidlalo
Umsebenzi wezemidlalo uwuhlobo lokuzivocavoca umzimba olwenziwa ngendlela ehlelekile nangemithetho ethile. Kuyisiyalo esidinga umzamo nokuzinikela, futhi esingenziwa umuntu ngamunye noma eqenjini.
Ezemidlalo zisiza ukugcina impilo enhle, njengoba ithuthukisa amandla enhliziyo, iqinisa imisipha namalunga, futhi yandise ukukhuthazela. Iphinde ikhuthaze ukulinganisela ngokomzwelo nangokwengqondo, njengoba ikhulula ama-endorphin, amahomoni enhlalakahle.
Ukuzijwayeza umsebenzi wezemidlalo ngokuphepha nangempumelelo, kubalulekile ukulandela uchungechunge lweziqondiso nokwazi imikhawulo yethu. Kutuswa ukuthi uye kuchwepheshe ukuze asiqondise ukuthi yiluphi uhlobo lokuzivocavoca olufaneleka kakhulu kuphrofayela yethu yomzimba.
Ezemidlalo nazo ziyindlela enhle kakhulu yokuxhumana nabantu, njengoba isivumela ukuthi sihlangane nabantu abasha futhi sabelane ngezintshisakalo. Ngaphezu kwalokho, lapho sikwenza njengeqembu, sizizwa sikhuthazekile futhi siba nesikhathi esilula sokunqoba izinselele.
Izinhlobo zemisebenzi yezemidlalo
Imisebenzi yezemidlalo yokungcebeleka
Imisebenzi yezemidlalo yokuncintisana Kunezinhlobo ezahlukene zemisebenzi yezemidlalo. I imisebenzi yezemidlalo yokuzilibazisa Zenzelwe ukuzijabulisa futhi ngaphandle kwanoma yiluphi uhlobo lwentshisekelo yokuncintisana. Kunalokho, i- imisebenzi yezemidlalo yokuncintisana Abonakala ngokuba nenhloso ecacile, futhi kuvame ukuba nomklomelo wowinile noma owinile. Ngezinye izikhathi, imisebenzi yezemidlalo ingaxutshwa, okungukuthi, ihlanganisa izici zazo zombili izinhlobo. I imisebenzi yezemidlalo yokuzilibazisa Yilezo ezenzelwe ukuzijabulisa futhi ngaphandle kwanoma yiluphi uhlobo lwentshisekelo yokuncintisana. Kuyindlela yokuphumula nokuzijabulisa ngenkathi uzivocavoca. Ezinye izibonelo zalezi zinhlobo zemisebenzi ukuhamba ngezinyawo, ukuhamba ngebhayisikili noma i-yoga. I imisebenzi yezemidlalo yokuncintisana, ngakolunye uhlangothi, zibonakala ngokuba nomgomo ocacile: ukunqoba umncintiswano. Lokhu kudinga umzamo omkhulu nokuzinikela, njengoba uzobhekana nabanye abasubathi abafuna into efanayo. Ezinye izibonelo zemisebenzi yezemidlalo yokuncintisana ezokugijima, ibhola likanobhutshuzwayo noma ithenisi.
Izinzuzo zokuzijwayeza imisebenzi yezemidlalo
Kuya ngokwandayo, ezemidlalo ziba umsebenzi obaluleke kakhulu empilweni yabantu. Nakuba abaningi bengawulolongi, ezemidlalo zinezinzuzo eziningi zempilo ngokomzimba nangokwengqondo, ngaphezu kokuba umsebenzi ojabulisa kakhulu.
Izinzuzo zemidlalo ziningi, futhi ziyanda zitholwa. Nokho, ezinye izinzuzo ezibaluleke kakhulu yilezi:
Ithuthukisa impilo yenhliziyo nemithambo yegazi: Ezemidlalo ziyindlela enhle kakhulu yokugcina inhliziyo yakho iphilile. Ngokuzijwayeza imidlalo, inhliziyo iyaqiniswa futhi ukujikeleza kwegazi kuthuthukiswa.
Ivimbela ukukhuluphala: Ezemidlalo zisiza ukushisa ama-calories futhi zigcine isisindo esinempilo.
Ithuthukisa impilo yengqondo: Ezemidlalo nazo zinezinzuzo zempilo yengqondo. Lapho uqhuba imidlalo, kukhishwa ama-endorphin, okungamahomoni akhiqiza imizwa yenhlalakahle nenjabulo.
Yehlisa ukucindezeleka: Ezemidlalo nazo ziyindlela enhle kakhulu yokunciphisa ukucindezeleka nokukhathazeka. Lapho uqhuba imidlalo, kukhishwa ama-endorphin, okusiza ukunciphisa ukucindezeleka nokukhathazeka.
Ithuthukisa umthamo wamaphaphu: Lapho uzilolongela ezemidlalo, umthamo wamaphaphu uyathuthuka, njengoba inani lomoya amaphaphu angawuhogela liyakhula.
Ithuthukisa ukuguquguquka: Ezemidlalo nazo ziyindlela enhle yokuthuthukisa ukuguquguquka. Ngokuzijwayeza ukuzivocavoca ukuzelula, ukuguquguquka kwemisipha yakho namalunga kuyathuthukiswa.
Njengoba ubona, ezemidlalo zinezinzuzo eziningi ze-
Izingozi ezihlobene nokuzilolonga kwezemidlalo
Ukusebenza ngokomzimba kanye nemidlalo kunenzuzo empilweni, njengoba kusiza ukuthuthukisa isimo esijwayelekile somzimba wethu, ukunikeza umuzwa wenhlalakahle. Nokho, kumelwe sikhumbule ukuthi kunezingozi ezithile ezihlobene nokuprakthiza imidlalo esingase sibhekane nazo uma singathathi izinyathelo zokuphepha ezidingekayo.
Phakathi kwezingozi eziyinhloko singabala ukulimala, ngoba lapho wenza noma yiluphi uhlobo lomsebenzi womzimba kukhona ingozi yokulimala. Ngakho-ke, kubalulekile ukufudumala ngaphambi kokuqala ukwenza noma yimuphi umdlalo futhi welule ngemva kokuwenza, kanye nokusebenzisa izinto ezifanele ukugwema izingozi.
Enye ingozi ehambisana nokudlala imidlalo ukukhathala, ikakhulukazi uma singakujwayele ukuzivocavoca noma uma sikwenza ngendlela engafanele. Ngakho-ke, kubalulekile ukuhamba kancane kancane futhi ungaphoqi umzimba wethu, kanye nokuphuza amanzi amaningi ukuze uhlale uhlanzekile.
Kafushane, singasho ukuthi ukuvivinya umzimba kanye nemidlalo kunenzuzo empilweni yethu, kodwa kufanele sicabangele izingozi ezithile ezihlobene nale misebenzi ukuze sigweme izingozi noma ukulimala.
Izincomo zokuzijwayeza imisebenzi yezemidlalo ngokuphepha
. Umdlalo uwumsebenzi womzimba onezinzuzo eziningi zezempilo, njengoba usiza ukugcina isimo esihle somzimba nengqondo. Nokho, ukuzijwayeza imidlalo ngendlela engafanele kungaba yingozi empilweni yakho. Ngezansi kukhona izincomo zokuprakthiza imisebenzi yezemidlalo ngokuphepha: 1. Kubalulekile ukubonana nodokotela ngaphambi kokuqala noma yiluphi uhlelo lokuvivinya umzimba. Ngale ndlela, izimo zezokwelapha zingabonakala ezingase zibe yingozi empilweni uma kwenziwa imisebenzi yomzimba. 2. Kuyadingeka ukufudumala ngaphambi kokwenza noma yimuphi umsebenzi womzimba, ngoba ngale ndlela ukulimala kwemisipha kugwenywa. 3. Ngesikhathi sokuvivinya umzimba, kubalulekile ukuphuza uketshezi olwanele ukuze ugweme ukuphelelwa amanzi emzimbeni. 4. Kuyadingeka ukusebenzisa amathuluzi afanelekile ukuze uzilolonge umzimba ozokwenziwa. Ngale ndlela, ukulimala kuyagwenywa. 5. Amandla okusebenza komzimba akufanele eqiwe. Ngale ndlela, izinkinga zempilo ezifana nokuqeqeshwa ngokweqile ziyagwenywa. 6. Ngemva kokwenza umsebenzi womzimba, kubalulekile ukuba nesikhathi sokuphumula ukuze ugweme ukulimala. 7. Uma ukungakhululeki kwenzeka ngesikhathi sokusebenza ngokomzimba, kubalulekile ukuyeka futhi uxhumane nodokotela.
Uyini umsebenzi wezemidlalo nezibonelo?
Umsebenzi wezemidlalo, ngokwencazelo ye-General Sports Council yaseSpain, "yinoma yikuphi umkhuba womzimba, ngomthethonqubo noma uhlelo lwamazinga, wenziwa ukuze kugcinwe noma kuthuthukiswe isimo somzimba nengqondo somuntu futhi" idinga umnyakazo wokuzithandela nohlelekile wawo wonke umzimba."
Ngakho-ke, singaqonda umsebenzi wezemidlalo njengomkhuba womzimba ohlelekile futhi olawulwayo, ohlose ukugcina noma ukuthuthukisa isimo somzimba nengqondo yomuntu ngamunye.
Nakuba kunezinhlobo ezahlukene zemisebenzi yezemidlalo, singayihlukanisa ibe amaqembu amabili amakhulu: imisebenzi yezemidlalo ngayinye kanye nemisebenzi yezemidlalo ehlangene.
Imidlalo yomuntu ngamunye yileyo lapho umuntu enza khona umsebenzi womzimba ngaphandle kokuba khona kwabanye abantu. Lolu hlobo lomsebenzi wezemidlalo lungenziwa ngaphandle nangaphakathi endlini, futhi ludinga izinga eliphansi lokuxhumana. Ezinye izibonelo zemisebenzi yezemidlalo ngayinye yilezi: ezokusubatha, ukugibela ibhayisikili, ukubhukuda, ukushushuluza, njll.
Ngakolunye uhlangothi, imidlalo ehlanganisiwe yileyo lapho umuntu enza khona umsebenzi womzimba phambi kwabanye abantu. Lolu hlobo lomsebenzi wezemidlalo ludinga izinga eliphezulu lokuxhumana njengoba ababambiqhaza kufanele baxhumanise ukunyakaza kwabo ukuze bafinyelele umgomo ofanayo. Ezinye izibonelo zemidlalo yeqoqo yilezi: ibhola likanobhutshuzwayo, ibasketball, ivolleyball, njll.
Iyini imisebenzi yezemidlalo kanye nezici zayo eziyinhloko?
Imisebenzi yezemidlalo yileyo lapho kwenziwa umzamo womzimba ngenhloso ukuze kuthuthukiswe noma kugcinwe amandla omzimba kanye/noma engqondo omuntu. Le misebenzi ngokuvamile yenziwa ngaphakathi kohlaka olulawulwayo futhi ngokuvamile igadwa umqeqeshi noma uchwepheshe.
Izici eziyinhloko zemisebenzi yezemidlalo yilezi:
- Badinga umzamo womzimba wamabomu: lokhu kusho ukuthi kuwumsebenzi wokuzithandela lapho umzamo womzimba wenziwa ngamabomu.
- Bahlose ukuthuthukisa noma ukugcina amandla omzimba kanye / noma ngokwengqondo: inhloso eyinhloko yemisebenzi yezemidlalo ukuthuthukisa isimo somzimba kanye / noma sengqondo sabantu abazenzayo.
- Zenziwa ngaphakathi kohlaka olulawulwayo: lokhu kusho ukuthi kunesethi yemithetho okufanele ilandelwe ukuze kusetshenziswe umdlalo ngendlela efanele.
– Ngokuvamile zigadwa umqeqeshi noma uchwepheshe: ukuze umuntu azilolonge ngendlela efanele futhi ephephile, udinga ukugadwa umuntu onolwazi oludingekayo kanye nesipiliyoni.
Uyini umsebenzi wezemidlalo nokuzilibazisa?
Ukuzivivinya umzimba kanye nemidlalo kuyizici ezibalulekile ezimpilweni zabantu. Abantu abavivinya umzimba njalo baba nempilo enhle futhi mancane amathuba okuba babe nezifo ezingelapheki, njengokukhuluphala, isifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo nomdlavuza.
Ezemidlalo nokusebenza ngokomzimba nakho kuhle engqondweni, njengoba kusiza ukunciphisa ukucindezeleka, ukuthuthukisa isimo sengqondo nokwandisa amandla. Abantu abazivocavocayo nabo bavame ukulala kangcono.
Ziningi izindlela zokuzivocavoca futhi akumele kube yinto eyeqisayo noma encintisanayo. Ukuhamba ngezinyawo, ukuhamba ngebhayisikili, ukudansa, ukubhukuda, noma ukudlala nje nezingane epaki zonke kuyizindlela ezinhle zokuhlala umatasa. Ungaphinda ujoyine ijimu noma i-yoga, i-Pilates, noma amakilasi e-aerobics uma ukhetha ukuzivocavoca endaweni elawulwa kakhulu.
Yiziphi izinhlobo zemisebenzi yezemidlalo?
Imisebenzi yezemidlalo ingahlukaniswa ngamaqembu amabili amakhulu: imisebenzi ye-aerobic kanye ne-anaerobic.
Imisebenzi ye-Aerobic yileyo eyenziwa ngokusetshenziswa okukhulu komoya-mpilo, futhi yileyo evame ukutuswa ukuthuthukisa impilo yenhliziyo nemithambo yegazi. Kuleli qembu singathola ukubhukuda, ukugibela ibhayisikili, ukugijima noma ukugibela izintaba.
Ngakolunye uhlangothi, imisebenzi ye-anaerobic yileyo lapho umzimba ungasebenzisi umoya-mpilo omningi futhi isekelwe kakhulu ekukhiqizeni amandla avela ku-glycogens namafutha. Lezi zinhlobo zemisebenzi zidinga umzamo omkhulu futhi ngokuvamile zihlala isikhathi esincane. Phakathi kwazo singagqamisa ukuphakamisa izinsimbi, ukugijima ngesivinini esiphezulu noma ibhola likanobhutshuzwayo.
