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Ukuzivocavoca okufanelekileyo kwangaphandle kunokuphucula impilo kunye nokuphucula umgangatho wobomi.Nangona kunjalo, ubhubhani omtsha wenyumoniya wangoku awukadluli ngokupheleleyo.Nokuba awukwazi ukunyamezela ukwanga indalo, kufuneka uphume ngononophelo kwaye uthathe amanyathelo okhuseleko.Mandabelane nawe ngamanyathelo okhuseleko kwimidlalo yangaphandle ngexesha lobhubhani.
NO.1 Khetha indawo enabantu abambalwa kunye nendawo evulekileyo kunye nokuhamba kakuhle komoya.
Ukungena komoya kubaluleke kakhulu ekuthinteleni nasekulawuleni intsholongwane.Ubhubhani omtsha wenyumoniya awukapheli ngokupheleleyo.Xa imidlalo yangaphandle, kufuneka ukuphephe ukuhlangana kwaye uzame ukungayi kwiindawo zemidlalo zikawonke-wonke;unokukhetha iindawo ezinabantu abambalwa, njengemilambo, iilwandle, iipaki zamahlathi kunye nezinye iindawo ezinomoya;ukuhamba koluntu kungcono Musa ukukhetha, ngokuqhelekileyo kuya kubakho abahlali abaninzi;ukubaleka esitratweni akukhuthazwa.
HAYI.2 Khetha ixesha elifanelekileyo lokuzilolonga kwaye uphephe ukubaleka ebusuku
Isimo sezulu sasehlobo siyaguquka, kungekhona yonke imihla efanelekileyo kwimidlalo yangaphandle.Zama ukuphuma xa isibhakabhaka sicacile kwaye singenamafu.Ukuba udibana nenkungu, imvula, njl., kuyacetyiswa ukuba ungaphumi.Ngenxa yomahluko omkhulu wamaqondo obushushu phakathi kwasekuseni nangokuhlwa, kungcono ukunqanda ukuphuma kwangethuba, ngakumbi kubantu abadala abanezifo ezingapheliyo ezifana ne-cardiovascular and cerebrovascular disease.Unokuphuma kangangesiqingatha seyure ukuya kwiyure emva kwentsimbi yama-90 kusasa nangaphambi kokuba ilanga litshone ngeyesi-4 okanye eyesi-5 emva kwemini.Ubushushu buphantsi ebusuku, kwaye umgangatho womoya ubi kakhulu kunemini.Kuphephe ukubaleka ebusuku kunye neminye imidlalo emva kwe-8 okanye ye-9 ngokuhlwa.Xa usenza umthambo, thatha inyathelo lokuqala lokugcina umgama ongaphezulu kweemitha ezi-2 nabanye, unqanda izihlwele.
HAYI.3 Gxininisa kwimithambo ye-aerobic kwaye ulawule ukuqina komthambo.
Ngexesha lo bhubhani, uluntu kufuneka lusebenze lodwa, luphephe imidlalo yamaqela, efana nokudlala ibhola yomnyazi, ibhola ekhatywayo, njl.Musa ukwenza uqeqesho oluphezulu, ixesha elide, lokujongana, ngaphandle koko kulula ukukhathala okanye kubangele umonakalo wemisipha kunye nokunciphisa ukukhuseleka komzimba.Akukhuthazwa ukukhwela ilitye, i-marathon, ukukhwela isikhephe kunye neminye imidlalo eyingozi kakhulu kunye neziganeko ezinobunzima obuphezulu, ngakumbi abo bangenamava kulo mmandla, akufuneki bathathe umngcipheko.
Izinto ezintlanu onokuzenza kwimidlalo yangaphandle
①Nxiba imaski
Kukwayimfuneko ukunxiba imaski xa uzilolongela ngaphandle.Ukunciphisa imvakalelo yokubamba umoya, iimaski zonyango ezilahlwayo, iimaski zevalvu yokukhupha umoya okanye iimaski zokukhusela ezemidlalo zingasetyenziswa.Unokuphefumla umoya omtsha ngaphandle kokunxiba imaski xa kungekho mntu wumbi kufutshane nawe kwindawo evulekileyo enomoya omhle, kodwa kufuneka uyinxibe kwangaphambili xa kukho umntu odlulayo.
②Yongeza amanzi
Nangona kungenakulungele ukunxiba imaski, kuyimfuneko ukuzalisa amanzi ngexesha lokuzilolonga.Kucetyiswa ukuba uphathe aibhotile ezemidlalo nawe.Akufanelekanga ukusela amanzi abandayo nashushu.
③Gcina ushushu
Amaqondo obushushu angaphandle ahluka kakhulu, ke nxiba iimpahla ezinobungqingqwa obufanelekileyo ngokwemozulu.
④Izandla ezicocekileyo
Emva kokubuyela ekhaya, kufuneka ukhulule idyasi yakho kwangethuba, uhlambe izandla zakho, uze uhlambe.
⑤Kulumkele ukunxulumana
Xa usebenzisa izithuthi zikawonke wonke ukuya kwiindawo zemidlalo, musa ukubamba umlomo, amehlo kunye neempumlo.Emva kokubamba iimpahla zikawonke-wonke, kufuneka uhlambe izandla zakho okanye ubulale iintsholongwane.
Ixesha lokuposa: Jun-21-2021