Ukubhukuda nokugijima akuzona nje izivivinyo ezivamile ejimini, kodwa futhi kuyizinhlobo zokuzivocavoca ezikhethwa abantu abaningi abangayi ejimini. Njengabameleli ababili bokuzivocavoca kwenhliziyo nemithambo yegazi, badlala indima ebalulekile ekugcineni impilo yomzimba neyengqondo iyonke, futhi bobabili bayizivivinyo ezisebenzayo zokushisa amakhalori namafutha.
Ziyini izinzuzo zokubhukuda?
1. Ukubhukuda kufanelekela abantu abalimele, abane-arthritis nezinye izifo. Ukubhukuda kuyindlela yokuzivocavoca ephephile kubantu abaningi abahlushwa, isibonelo, i-arthritis, ukulimala, ukukhubazeka. Ukubhukuda kungasiza ngisho nokuqeda ubuhlungu noma ukuthuthukisa ukululama ngemva kokulimala.
2、Thuthukisa ubuthongo. Ocwaningweni lwabantu abadala asebekhulile abanenkinga yokungalali, ababambiqhaza babike ukuthi impilo yabo ithuthukisiwe kanye nokulala ngemva kokuzivocavoca okuvamile kwe-aerobic. Lolu cwaningo lugxile kuzo zonke izinhlobo zokuzivocavoca kwe-aerobic, okuhlanganisa imishini ye-elliptical, ukugibela ibhayisikili, ukubhukuda nokuningi. Ukubhukuda kufaneleka kubantu abaningi abanezinkinga zomzimba ezibavimbela ukugijima noma ukwenza eminye imithambo ye-aerobic.
3. Uma ubhukuda, amanzi enza izitho zomzimba zikwazi ukushukuma, esiza ukuzisekela ngesikhathi sokunyakaza, futhi aphinde anikeze ukumelana okuthambile. Kokunye ukuhlola okuvela emthonjeni othembekile, uhlelo lokubhukuda lwamasonto angama-20 lwanciphisa kakhulu ubuhlungu kubantu abane-multiple sclerosis. Babike nokuthi kuthuthuke ukukhathala, ukucindezeleka kanye nokukhubazeka.
Yiziphi izinzuzo zokugijima?
1、Kulula ukuyisebenzisa. Uma kuqhathaniswa nokubhukuda, ukugijima kulula ukukufunda ngoba kuyinto esizalwa nayo. Ngisho nokufunda amakhono ochwepheshe ngaphambi kokugijima kulula kakhulu kunokufunda ukubhukuda, ngoba abanye abantu bangazalwa besaba amanzi. Ngaphezu kwalokho, ukugijima kunezidingo eziphansi endaweni kanye nendawo kunokubhukuda.
Ukugijima kungathuthukisa impilo yamadolo akho nomhlane. Abantu abaningi bacabanga ukuthi ukugijima kuwumdlalo othinta amalunga omzimba. Futhi kuyiqiniso ukuthi abanye abagijimi kuye kwadingeka bashintshele ekugibeleni amabhayisikili ngenxa yobuhlungu bamadolo. Kodwa ngokwesilinganiso, abantu abadala abangahlali phansi, abangaphilile kahle babenezinkinga ezinkulu zamadolo nomhlane kunabagijimi abaningi.
2、Thuthukisa amasosha omzimba. UDavid Nieman, usosayensi wokuzivocavoca kanye nomgijimi we-marathon izikhathi ezingu-58, uchithe iminyaka engu-40 edlule efunda ukuxhumana phakathi kokuzivocavoca nokuzivikela komzimba. Okuningi kwalokho akuthola kwakuyizindaba ezinhle kakhulu kanye nezinye izixwayiso, ngenkathi ebheka nemiphumela yokudla esimweni sokuzivikela komzimba sabagijimi. Isifinyezo sakhe: Ukuzivocavoca okulingene kungakhulisa amasosha omzimba, imizamo yokukhuthazela kakhulu inganciphisa amasosha omzimba (okungenani uze ululame ngokugcwele), kanye namajikijolo abomvu/aluhlaza okwesibhakabhaka/amnyama angasiza ekugcineni umzimba wakho uqinile futhi uphilile.
3. Thuthukisa impilo yengqondo futhi unciphise ukucindezeleka. Abantu abaningi baqala ukugijima ukuze bathuthukise ukuqina komzimba wabo, kodwa kungakabiphi, isizathu esibashukumisela ukuba baqhubeke nokugijima kuba ukujabulela umuzwa wokugijima.
4. Ukwehlisa umfutho wegazi. Ukugijima nokunye ukuvivinya umzimba okusesilinganisweni kuyindlela eqinisekisiwe, engasebenzisi izidakamizwa yokwehlisa umfutho wegazi.
Okuthile okufanele ukucabangele ngaphambi kokubhukuda noma ukugijima
Kokubili ukubhukuda nokugijima kunikeza ukujima okuhle kwenhliziyo nemithambo yegazi, futhi, ngokufanelekile, ukushintshashintsha phakathi kwalokhu okubili njalo kuzovuna izinzuzo ezinhle kakhulu. Kodwa-ke, izikhathi eziningi, isimo esifanele sivame ukuhluka ngenxa yezintandokazi zomuntu siqu, izimo zempilo kanye nezici zendlela yokuphila. Nakhu okufanele ukucabangele ngaphambi kokuzama ukubhukuda noma ukugijima.
1. Ingabe unezinhlungu zamalunga? Uma unesifo samathambo noma ezinye izinhlobo zobuhlungu bamalunga, ukubhukuda kungcono kuwe kunokugijima. Ukubhukuda kunciphisa ukucindezeleka emalungeni, kuyindlela yokuzivocavoca elula futhi cishe akubi yingozi kakhulu ezinkingeni zamalunga.
2. Ingabe unamanxeba ezitho zangaphansi? Uma unamanxeba edolweni, eqakaleni, esinqeni noma emhlane, ukubhukuda ngokusobala kuyindlela ephephile ngoba akunawo umthelela omkhulu emalungeni.
3. Ingabe ulimele ehlombe? Ukubhukuda kudinga ukushaywa ngokuphindaphindiwe, futhi uma ulimele ehlombe, lokhu kungabangela ukucasuka futhi kwenze ukulimala kube kubi kakhulu. Kulesi simo, ukugijima kuyindlela engcono.
4. Ingabe ufuna ukuthuthukisa impilo yamathambo? Ngokufaka isisindo ematholeni akho nasesikhwameni, ungaguqula ukugijima okulula kube ukugijima okunempilo okunesisindo okuzonciphisa ijubane, kodwa ngeke kulahlekelwe yizinzuzo zako. Ngokuphambene nalokho, ukubhukuda akukwazi ukwenza lokhu.
Isikhathi sokuthunyelwe: Agasti-19-2024
