Iinzuzo zokutsiba intambo
1. Inqaku lokuqala luncedo lwentliziyo, ukunqumla intambo kunokwenza igazi lifumane i-oksijini eninzi, kwaye kwangaxeshanye kunokugcina inkqubo ye-cardiovascular system yomelele kwaye isempilweni.
2. Inqaku lesibini kukuba ngokubhekiselele ekulahlekeni kwesisindo, intambo yokunqumla inexesha elifutshane lesenzo, ukusetyenziswa kwekhalori ephezulu, kunye nokuzivocavoca kwe-aerobic, ngoko inokutshisa amanqatha kakuhle, idle amanqatha, iqinise imisipha, kwaye ifezekise injongo yobunzima. ilahleko.Ngokukodwa ekupheliseni amanqatha amaninzi kwiimpundu, esinqeni, nasemathangeni, kuluncedo kakhulu.
3. Inqaku lesithathu kukuba ukutsiba intambo kunokuphucula ukujikeleza kwegazi ebuchotsheni, kuphucule amandla okucinga kunye nobuchule bokucinga, kwaye kuneenzuzo ezinkulu zokuphucula amandla eeseli zengqondo.Intambo yokutsiba kufuneka ithotyelwe yonke imihla, ukuze izibonelelo ezinxulumeneyo zibe nokudityaniswa, kwaye kufuneka sinikele ingqalelo kwindawo yokutsiba intambo, kwaye sizame ukukhetha iindawo ezinomoya omncinci.
I-4, inokuthi ithintele i-osteoporosis, kuba ukutsiba intambo kunokukhuthaza imetabolism yeeseli zethambo, ngaloo ndlela kuthintele ukuthamba kwethambo kunye nokuphucula amandla ethambo.
Iimpawu zokutsiba intambo
1. Ukutsiba intambo kunokutshisa iikhalori kakuhle kwaye kukunciphisa umzimba okusebenzayo kunye nokuzilolonga.

2. Ukutsiba intambo kunokomeleza ukuqina komzimba kwaye kukhuthaze ukujikeleza kwegazi ngaxeshanye.Ukutsiba ngentambo kunenzuzo ekomelezeni inkqubo yokuphefumla yomzimba kunye nokomelezwa kwenkqubo yokujikeleza kwegazi, enokunyusa umthamo wemiphunga nokuphucula umsebenzi wokunikezelwa kwegazi wentliziyo.

3. Intambo yokutsiba ingaphucula umsebenzi wolungelelwaniso lwesandla-iliso kunye nokusebenzisa ulungelelwaniso kunye novakalelo lomzimba.

4. Ukuqhawula intambo kunokunyusa umzimba wengqondo yengqondo kunye nokuqinisa umsebenzi wemithambo yegazi, ngoko kunomphumo omhle wokukhusela kwizifo.

5. Ukutsiba ngentambo ngumsebenzi wenkqubo, onokuthi ube nempembelelo ethile elungelelanisiweyo yentshukumo kunye nenjongo yokuzivocavoca kumalungu aphezulu, amalungu asezantsi, isinqe kunye neempundu.