Nokuba uneminyaka emingaphi, amava, okanye amandla omzimba, akukaze kube kade kakhulu ukuba uqale umthambo kwaye ulungise ubomi bakho, impilo kunye nempilo yakho. Iingenelo zempilo zokwenza umthambo rhoqo kunzima ukuzihoya. Inokukunika ukomelela okufunekayo kwimpilo yakho yomzimba nengqondo kwaye ikushiye uziva wonwabile, womelele, kwaye usempilweni ngakumbi kunangaphambili.
Nazi ezinye zeengenelo zempilo zokuzilolonga rhoqo. Ngemivuzo efana nale, lixesha lokuyeka ukwenza izizathu kwaye uqale ukusebenza!
Gcina izihlunu ezisempilweni kunye namathambo
Ukwenza umthambo kunendima ebalulekileyo ekuncedeni ukuba wakhe uze ugcine izihlunu namathambo omelele. Umthambo ukhupha iihomoni ezinceda umzimba wakho ukuba ufunxe ii-amino acid ezifunekayo ukuze zikhule. Oku kuya kubaluleka ngakumbi njengoko uneminyaka yobudala ngenxa yokuba inkqubo yokuguga inokunciphisa ubunzima bakho bemisipha kunye nomsebenzi, kukushiya amathuba okuba ube nokwenzakala okanye ukukhubazeka.
Ngenxa yoko, ngokwakha amathambo akho nezihlunu zomelele ngoku, unokunciphisa amathuba okuba ube neosteoporosis kubomi bamva.
Ukugxila ngokwenene kumandla amathambo akho, khetha imithambo enempembelelo ephezulu njengokubaleka okanye i-aerobics. Imidlalo efana nentenetya, isquash, ibhola ekhatywayo kunye nebasketball nazo ziluncedo ekugxileni kukuqina kwamathambo kunye nezihlunu.
Yehlisa uMngcipheko wakho weSifo seCardiovascular
Isifo senhliziyo sesona sizathu siphambili sokubhubha kwamadoda e-UK, kodwa ukuba unokucwangcisa malunga nemizuzu eli-150 yokuzivocavoca okuphakathi ukuya kweyona ndlela yesiqhelo yakho veki nganye ungawunciphisa kakhulu lo mngcipheko. Ukuzilolonga rhoqo kuya kwehlisa uxinzelelo lwegazi, kukuncede ugcine ubunzima obunempilo (obuyinto enye eyingozi enkulu ekuphuhliseni isifo sentliziyo) kunye nokuphucula amanqanaba akho e-cholesterol.
Ukuba ujonge ukuphucula impilo yentliziyo yakho, ke uhlobo lomthambo olukhethayo alubalulekanga kangako. Logama nje inyusa izinga lokubetha kwentliziyo yakho kwaye ikushiya uzive uphefumla ngokunzulu kangangexesha elithile, uya kufumana izibonelelo zempilo zokuzibhokoxa kwakho. Injongo kukuzilolonga ubuncinci bemizuzu engama-30, amaxesha ama-3 ngeveki, ukuze ubile ekupheleni kweseshoni nganye.
Phucula Impilo Yakho Yezesondo
Umthambo ungqiniwe ukuba wongeza inkanuko yesini kunye nokuphucula umgangatho wendlela osebenza ngayo ngokwesondo. Olunye uphononongo lufumanise ukuba kukho unxulumano olucacileyo phakathi komyinge wokuzilolonga indoda eyonwabelayo kunye nokuphindaphinda kwakhe izenzo zesondo. Kangangokuba, enyanisweni, oogqirha abaninzi ngoku bacebisa irejimeni yomthambo elungileyo kunye nenzuzo ukunceda kwiimeko zokungasebenzi kakuhle kwe-erectile, ukongeza kumayeza afana neCialis.
Ukuba unengxaki yokungasebenzi kakuhle kwe-erectile unokunceda ukuphucula kunye nokulawula imeko yakho usebenzisa imithambo efana nemithambo ye-pelvic floor kunye nesiseko seKegel. Uphononongo olusuka kwiYunivesithi yaseNtshona lufumanise ukuba olu qheliselo lunokunceda i-40 pesenti yamadoda awayephethwe yi-erectile dysfunction ukuba aphinde asebenze njengesiqhelo. Njengoko umthambo ukhulisa umoya wakho kwaye uphucula ukujikeleza kwegazi lakho, kuyavakala ukuba kuya kukushiya ukwazi ngakumbi ukuphucula ukusebenza kwakho ngokwesondo.
Phucula Impilo Yakho Yengqondo
Ukuzilolonga rhoqo kunendima ebalulekileyo ekuncedeni ugcine ingqondo yakho ibukhali, yaye uphucule indlela ocinga ngayo nobuchule bokufunda njengoko ukhula. Kuya kunciphisa amathuba akho okuba noxinzelelo kwaye kuphucule umgangatho wokulala kwakho.
Nokuba uhambo olufutshane lwemizuzu elishumi luya kwanela ukunika umoya wakho ukuvuselela kwaye uphucule impilo yakho iyonke. Into ephambili apha kukufumana umsebenzi womzimba okanye uhlobo lokuzilolonga olonwabelayo, ukuze kube lula ukulwenza rhoqo. Uya kufumanisa ukuba uxinzelelo kunye nokuxhalaba kwakho kuncitshisiwe kwaye ukuzithemba kwakho kunikwa ukonyuswa.
Akukhathaliseki ukuba awukwazi ukufumana ixesha lokuchitha iyure kwindawo yokuzivocavoca yonke imihla.
Khumbula ukuba nawuphi na umthambo ungcono kunokungazilolongi kwaphela. Thatha izinyuko endaweni yokuphakamisa. Hamba uye kwindlela ephezulu kunokuba uqhubele phezulu. Logama uqhubeka usenza umthambo kuhlobo oluthile lomthambo, kuya kuba ngcono kakhulu kwimpilo yakho kunokuba ungenzi mthambo kwaphela.
Amatyala:
Umzekelo kaThomas Villaceca
Ukufota uBruno Martinez