Ukubhukuda nokugijima akuzona izivivinyo ezijwayelekile ejimini kuphela, kodwa futhi nezindlela zokuzivocavoca ezikhethwe ngabantu abaningi abangayi ejimini. Njengabameleli ababili bokuzivocavoca kwenhliziyo, badlala indima ebalulekile ekulondolozeni impilo yonke nangokwengqondo, futhi zombili izivivinyo ezisebenzayo zokuvutha amakhalori namafutha.
Yiziphi izinzuzo zokubhukuda?
1, ukubhukuda kulungele abantu abalimala, isifo samathambo nezinye izifo. Ukubhukuda kuyindlela yokuzivocavoca ephephile kubantu abaningi abahlushwa, ngokwesibonelo, isifo samathambo, ukulimala, ukukhubazeka. Ukubhukuda kungasiza ngisho nokunciphisa izinhlungu noma ukuthuthukisa ukululama ngemuva kokulimala.
2, Thuthukisa ukulala. Efundweni labantu abadala asebekhulile abanokuqwasha, ababambiqhaza babike kahle impilo nokulala ngemuva kokuvivinya umzimba njalo. Ucwaningo lugxile kuzo zonke izinhlobo zokuzivocavoca i-aerobic, kufaka phakathi imishini ye-elliptical, ukuhamba ngebhayisikile, ukubhukuda nokuningi. Ukubhukuda kufanelekile kubantu abaningi abanezinkinga zomzimba ezivimbela ukuba zisebenze noma zenze ezinye izivivinyo ze-aerobic.
3, lapho ukubhukuda, amanzi enza izitho zomtholo zibuya, zisize ukuzisekela ngesikhathi sokunyakaza, futhi kunikeza nokuphikiswa okumnene. Kokunye okufundwayo emthonjeni othembekile, uhlelo lokubhukuda lwamasonto angama-20 lanciphisa kakhulu izinhlungu kubantu abanezifo eziningi ze-sclerosis. Baphinde babika ukuthuthuka ngokukhathala, ukudangala nokukhubazeka.
Yini izinzuzo zokugijima?
1, kulula ukuyisebenzisa. Uma kuqhathaniswa nokubhukuda, ukugijima kulula ukuyifunda ngoba kuyinto esizalwa ngayo. Ngisho nokufunda amakhono ochwepheshe ngaphambi kokugijima kulula kakhulu kunokufunda ukubhukuda, ngoba abanye abantu bangazalwa besaba amanzi. Ngaphezu kwalokho, ukugijima kunezidingo eziphansi emvelweni nasendaweni engenayo kunokubhukuda.
Ukugijima kungathuthukisa impilo yamadolo akho emuva. Abantu abaningi bacabanga ukuthi ukugijima kuwumdlalo wethonya elibi kumalunga. Futhi kuyiqiniso ukuthi abanye abagijimi bekufanele bashintshele ekuhambeni ngenxa yobuhlungu bedolo. Kepha ngokwesilinganiso, ukuhlala kwabantu phansi, abantu abadala abaphuthumayo babebangele amadolo nobunzima emuva kunabagijimi abaningi.
2, Thuthukisa ukungavikeleki. UDavid Nieman, ososayensi wokuzivocavoca kanye noMarathoner wesikhathi esingu-58, uchithe iminyaka engama-40 edlule efunda ukuxhumana phakathi kokuzivocavoca nokungavikeleki. Iningi lalokho akutholile kwakuyizindaba ezinhle kakhulu neminye imikhondo, kuyilapho ibukeka nemiphumela yokudla kwizimo zomzimba zabagijimi. Isifinyezo sakhe: Ukuzivocavoca ngokulinganiselayo kungakhulisa ukungavikeleki, imizamo ye-Ultra-ekukhuthazelele ingase ifinyelele ekuvikelweni (okungenani kuze kube yilapho usubuyiselwe ngokuphelele), futhi amajikijolo abomvu amnyama / aluhlaza okwesibhakabhaka angasiza ukugcina umzimba wakho uqine futhi uphilile.
3, Thuthukisa impilo yengqondo futhi wehlise ukudangala. Abantu abaningi baqala ukugijima ukuthuthukisa ukuqina kwabo ngokomzimba, kodwa kungakabiphi, isizathu esibashukumisela ukuba baqhubeke nokugijima siwujabulele umuzwa wokugijima
4, umfutho wegazi ophansi. Ukugijima kanye nokunye okulinganiselayo kuyindlela efakazelwe, ezimele izidakamizwa yokwehlisa umfutho wegazi.
Okuthile okufanele ubheke ngaphambi kokubhukuda noma ukugijima
Kokubili ukubhukuda nokugijima kuhlinzeka ngokusebenza okuhle kwenhliziyo futhi, kahle, ukushintshana phakathi kwalezi ezimbili kuzovuna izinzuzo ezinhle kakhulu. Kodwa-ke, izikhathi eziningi, isimo esifanelekile sivame ukwehluka ngenxa yokuthandwa ngumuntu, izimo zezempilo kanye nezinto zendlela yokuphila. Nakhu okufanele ucabangele ngaphambi kokuzama ukubhukuda noma ukugijima.
1, unobuhlungu obuhlangene? Uma uhlushwa ama-arthritis noma ezinye izinhlobo zobuhlungu obuhlangene, ukubhukuda kungcono kuwe kunokusebenza. Ukubhukuda kubeka ingcindezi engaphansi emalungeni, kuyindlela embi yokuzivocavoca futhi mancane amathuba okuba akhulise izinkinga ezihlanganayo.
2, ingabe unakho ukulimala okuphansi kwemilenze? Uma une-knee, ankle, i-hip noma ukulimala emuva, ukubhukuda kusobala ukuthi inketho ephephile ngoba inomthelela omncane emalungeni.
3, unakho ukulimala ehlombe? Ukubhukuda kudinga imivimbo ephindaphindwayo, futhi uma unokulimala kwehlombe, lokhu kungadala ukucasuka futhi kulimale kube kubi kakhulu. Kulokhu, ukusebenzisa kuyindlela engcono.
4, uyafuna ukuthuthukisa impilo yethambo? Ngokungeza isisindo kumathole akho nasemuva, ungaguqula ukugijima okulula kube yithambo elinempilo elinempilo elizokwehlisa ijubane, kepha ngeke ulahlekelwe yimihlomulo yalo. Ngokuphambene, ukubhukuda akunakukwenza lokhu.
Isikhathi Sokuthumela: Aug-19-2024
