Ukushaya kwenhliziyo okuphezulu ngenkathi ugijima?
Zama lezi zindlela ezi-4 ezisebenza kahle kakhulu zokulawula izinga lokushaya kwenhliziyo yakho
Zifudumeze kahle ngaphambi kokugijima
Ukufudumala kuyingxenye ebalulekile yokugijima
Akuvimbeli nje ukulimala kwezemidlalo
Iphinde isize bushelelezi ukuguquka kusuka esimweni sokuphumula kuya esimweni sokunyakaza.
Ukufudumala okuhle kuhlanganisa ukunwebeka okuguquguqukayo kanye nokuzivocavoca okunomthelela omncane
Okufana nama-gymnastics amahhala esandla nokugijima
Lokhu kuzovusa kancane kancane imisipha futhi kuthuthukise ukujikeleza kwegazi emzimbeni
Gwema ukwenyuka okungavamile kokushaya kwenhliziyo okubangelwa ukwenyuka kungazelelwe komthwalo we-cardiopulmonary
Indlela nekhono
Ukulawula isigqi sokugijima, ikakhulukazi i-stride frequency, kuyisihluthulelo sokulawula izinga lokushaya kwenhliziyo. Nanka amanye amacebiso awusizo
Khulisa i-stride frequency: Ukuzama ukukhulisa i-stride frequency kuye ku-160-180 izinyathelo ngomzuzu kunganciphisa umthelela wesinyathelo ngasinye futhi kunciphise izinga lokushaya kwenhliziyo.
Nciphisa ubude begxathu: Ngokulawula ubude besinyathelo, gwema ukushaqeka komzimba okubangelwa ubude begxathu elidlulele, ngaleyo ndlela wehlise ukushaya kwenhliziyo.
Khulisa i-stride frequency: Ukuzama ukukhulisa i-stride frequency kuye ku-160-180 izinyathelo ngomzuzu kunganciphisa umthelela wesinyathelo ngasinye futhi kunciphise izinga lokushaya kwenhliziyo.
Khumbula, inhloso yokugijima wukuba nempilo
Hhayi isivinini
Ngokuhambisa ijubane lakho
Singagcina izinga lokushaya kwenhliziyo yethu liqinile ngesikhathi esifanayo
Jabulela ukugijima
Lawula isigqi sokuphefumula
Ukuphefumula kuyindlela ebalulekile yokulawula izinga lokushaya kwenhliziyo.
Izindlela zokuphefumula ezifanele zingasisiza ukuba silawule ukushaya kwenhliziyo yethu kangcono
Ukuphefumula kwesisu: Ukuphefumula okujulile kufinyelelwa ngokwandisa nokufinyela kwesisu, kunokuncika esifubeni kuphela.
Isigqi sokuphefumula: Zama isigqi "sezinyathelo ezimbili, umoya owodwa, izinyathelo ezimbili, umoya owodwa" ukuze ugcine umoya ulingana futhi uzinzile.
Ukuphefumula okulungile akukwazi nje ukuthuthukisa ukusetshenziswa komoyampilo, kodwa futhi kulawula ngempumelelo ukushaya kwenhliziyo, okwenza ukusebenza kwethu kube lula.
Sebenzisa ukuqeqeshwa kwesikhashana
Ukuqeqeshwa kwesikhashana kuyindlela ephumelelayo yokulawula ukushaya kwenhliziyo ethuthukisa ukusebenza kwenhliziyo ngokushintshanisa izivivinyo ezinamandla kakhulu neziphansi kakhulu:
Ukuzivocavoca okunamandla aphezulu: Ukugijima ngokushesha imizuzwana engama-30 ukuya kumzuzu ongu-1 ku-80-90% wesilinganiso esiphezulu senhliziyo yakho.
Ukuzivocavoca okunamandla aphansi: Landela ngemizuzu engu-1-2 yokugijima noma ukuhamba ngokushesha ukuze uvumele ukushaya kwenhliziyo ukuthi kululame kancane kancane.
Enqubweni yokulawula ukushaya kwenhliziyo okugijima, ibhande lesifuba lokuqapha izinga lokushaya kwenhliziyo liyithuluzi eliwusizo elibalulekile.
Indlela esebenza ngayo: Ibhendi yokushaya kwenhliziyo ibala izinga lokushaya kwenhliziyo ngokuzwa amasiginali kagesi abuthaka akhiqizwa inhliziyo ngokufinyela ngakunye ngama-electrode esifubeni.
Lesi silinganiso sibhekwa sinembe kakhulu ngoba sibonisa ngokuqondile ukusebenza kwenhliziyo.
Isetshenziswa kanjani:
Ngaphambi kokugqoka ibhande lokushaya kwenhliziyo, kunconywa ukumanzisa i-electrode ngamanzi amancane, okungathuthukisa ukuqhutshwa kukagesi nokuqinisekisa ukudluliswa okunembile kwesiginali.
Ibhande lokushaya kwenhliziyo kufanele ligqokwe ngokuqondile ngaphansi kwe-sternum, uqiniseke ukuthi liseduze nesikhumba. Isimo esiphezulu kakhulu noma esiphansi kakhulu singaholela ekulinganisweni okungalungile
Enqubweni yokuzivocavoca, ukubonwa kwesikhathi sangempela kwedatha yezinga lokushaya kwenhliziyo kuyashintsha, ukulungiswa okufika ngesikhathi kokuqina kokuzivocavoca
Ngokusebenzisa amabhande esifuba okuthola ukushaya kwenhliziyo, singakwazi ukuqapha ngokunembe kakhudlwana izinguquko zokushaya kwenhliziyo, ngaleyo ndlela silawule ukushaya kwenhliziyo ngempumelelo ngesikhathi sokugijima, sithuthukise ukuphepha nokusebenza ngempumelelo kokujima.
Isikhathi sokuthumela: Nov-05-2024
