Ukuzivocavoca kwe-Physiotherapy Ukwandisa Ukuqina
Ukuqina, okuvame ukufana nokukhuthazela, kuyikhono lokuqhubeka nomzamo womzimba noma wengqondo isikhathi eside. Uma kukhulunywa ngempilo yomzimba, kubhekisela ekhonweni lomzimba lokugcina ukuzivocavoca isikhathi eside nokumelana nokukhathala. Kungakhathaliseki ukuthi ungumsubathi ohlose ukusebenza kahle kakhulu, umuntu olulama ekulimaleni, noma nje ofuna ukuthuthukisa impilo yakho yonke yomzimba, ukwandisa amandla omzimba kuyisici esibalulekile sokuqina komzimba. Ukwelapha ngokomzimba kungadlala indima ebalulekile kulo mzamo, kunikeze izivivinyo ezenzelwe wena ezenzelwe ukuthuthukisa ukukhuthazela nokufeza izinzuzo zezempilo ezihlala isikhathi eside. Lesi sihloko sihlola izivivinyo ezahlukene ze-physiotherapy ezingasiza ukwandisa amandla.
Kungani Kufanele Ugxile Ekuqineni?
Ukuqina kuthonya cishe zonke izici zokuphila kwethu. Ukuqina okuthuthukisiwe kungathuthukisa ukusebenza kwezemidlalo, kukhuphule amazinga amandla emisebenzini yansuku zonke, futhi kufake isandla enhlalakahleni iyonke. Amazinga aphezulu okukhuthazela angathuthukisa futhi impilo yenhliziyo nemithambo yegazi, athuthukise ukusebenza kahle kwe-metabolic, futhi akhuthaze impilo yengqondo engcono ngokunciphisa izimpawu zokukhathazeka nokucindezeleka.
Ukuzifudumeza: Isandulelo Esibalulekile
Ngaphambi kokuzijwayeza umzimba ngokwakha amandla, kubalulekile ukufudumeza umzimba. Ukufudumeza umzimba ngendlela efanele kulungiselela imisipha, kwandisa ukugeleza kwegazi, futhi kunciphisa ingozi yokulimala. Ukufudumeza umzimba ngendlela enamandla okuhlanganisa imisebenzi efana nokugxumagxuma, amadolo aphezulu, kanye nokujikeleza izingalo imizuzu emi-5-10 kuvame ukunconywa.
Ukuzivocavoca Kwe-Cardio: Inhliziyo Yokwakha Ukuqina
1. Ukuhamba Nokugijima
Ukuhamba nokugijima kuyizindlela zokuzilolonga eziyisisekelo zenhliziyo nemithambo yegazi ezingakhulisa kakhulu amandla okukhuthazela. Abaqalayo bangaqala ngokuhamba ngokushesha ngaphambi kokuqhubekela phambili ekugijimeni nasekugijimeni. Ukuqeqeshwa kwesikhashana, okushintshashintsha phakathi kokugijima ngamandla aphezulu nokuhamba ngamandla amancane, kungaba yimpumelelo enkulu.
2. Ukuhamba ngebhayisikili
Ukugibela ibhayisikili kuyindlela enhle kakhulu yokuzivocavoca engabizi kakhulu eyakha ukukhuthazela kwenhliziyo nokuqinisa imisipha yemilenze. Kungakhathaliseki ukuthi ukhetha ukugibela ibhayisikili emgwaqweni, ukugibela ibhayisikili ezintabeni, noma ukugibela ibhayisikili ungashintshi, hlose ukuba nezikhathi eziqhubekayo, eziphakathi nendawo kuya kwezinamandla okungenani imizuzu engama-30.
3. Ukubhukuda
Ukubhukuda kuwukuzivocavoca umzimba wonke okwandisa kokubili ukukhuthazela kwenhliziyo nemisipha. Ukumelana okunikezwa amanzi kwandisa isidingo semisipha yakho, okwenza kube ukuzivocavoca okuhle kakhulu kokwakha amandla ngaphandle kokucindezela amalunga akho.
4. Ukugwedla
Ukugwedla kuhlanganisa izici zenhliziyo namandla okuqina komzimba. Kuhlose kakhulu umzimba ongaphezulu kodwa futhi kuthinta nomzimba kanye nemilenze, okwenza kube ukuzivocavoca okuphelele okwakha amandla.
Ukuqeqeshwa Kwamandla: Ukwakha Ukukhuthazela Ngamandla
Nakuba ukuzivocavoca kwe-cardio kubalulekile, ukuqeqesha amandla nakho kudlala indima ebalulekile ekwandiseni amandla. Ukwakha amandla emisipha kuvumela umzimba wakho ukuthi wenze imisebenzi yomzimba ende ngaphandle kokukhathala ngokushesha.
1. Ukuzivocavoca Ngesisindo Somzimba
a. Ama-Push-Up
Ama-push-up ayindlela enhle yokwakha amandla omzimba ongaphezulu kanye nokukhuthazela. Qala ngokuphindaphinda okuningi ngangokunokwenzeka bese ukhulisa kancane kancane inani.
b. Amapulangwe
Amapulangwe aqinisa umgogodla, amahlombe, kanye nomhlane, okubalulekile ekugcineni ukuma okuhle nokunciphisa ukukhathala. Hlosa ukubamba isikhundla sepulangwe isikhathi eside njengoba amandla akho ethuthuka.
c. Ama-squats nama-lunges
Lezi zivivinyo zihlose umzimba ongezansi futhi zingenziwa noma kuphi. Zakha ukuqina kwemisipha emilenzeni, okubalulekile emisebenzini efana nokugijima nokugibela ibhayisikili.
2. Ukuzivocavoca Ngebhande Lokumelana
Amabhendi okumelana ayizinto ezisebenziseka kalula, aphathekayo anezela inselele eyengeziwe ekuzivocavoceni kwakho. Ukuzivocavoca okufana nama-squats amelana nebhendi, ukucindezela okuphezulu, kanye nokuhamba ngebhendi kungandisa ukukhuthazela kwemisipha futhi kufake isandla ekuqineni okukhulu.
Ukuzivumelanisa nezimo kanye nokulinganisela: Amaqhawe Angadumile
Ukuzivumelanisa nezimo nokulinganisela kuvame ukunganakwa izici zokukhuthazela. Ukuzivumelanisa nezimo okuhle kuvumela ukusebenza kahle kokunyakaza, kunciphisa ukusetshenziswa kwamandla futhi kulibazise ukuqala kokukhathala.
1. I-yoga
I-Yoga ihlanganisa amandla, ukuguquguquka, kanye nokuqeqeshwa kokulinganisela. Ukuma okufana ne-downdog, ukuma kwe-warrior, kanye nokubingelela ilanga kuhle kakhulu ekwakheni ukukhuthazela ngokomzimba nangokwengqondo.
2. Ama-Pilates
I-Pilates igxila emandleni angaphakathi, ukuguquguquka, kanye nokuqwashisa umzimba. Ukuzivocavoca kwe-Pilates okufana nokujikeleza imilenze, ukugoqa, kanye nokushintshashintsha kwe-plank kungathuthukisa ukukhuthazela kwemisipha futhi kufake isandla ekuqineni okuphelele.
Amasu Okuphefumula: Ukwenza Kangcono Ukusetshenziswa Kwe-Oxygen
Ukuphefumula kahle kubalulekile ekusetshenzisweni kahle komoya-mpilo, okuthinta ngqo amandla okuqina.
1. Ukuphefumula Okune-Diaphragmatic
Ukuphefumula okujulile, noma ukuphefumula esiswini esijulile, kwandisa amandla amaphaphu futhi kuthuthukisa ukungena komoya-mpilo. Zijwayeze le ndlela ngokulala ngomhlane wakho, ubeke izandla zakho esiswini sakho, bese uphefumula kancane, ujule, uqinisekise ukuthi isisu sakho siyaphakama ngokuphefumula ngakunye.
2. Ukuphefumula Ngezindebe Ezicindezelwe
Ukuphefumula izindebe ezicindezelwe kusiza ukulawula ukuphelelwa umoya ngesikhathi semisebenzi enzima. Phefumula ngokujulile ngekhala lakho bese ukhipha umoya kancane ngezindebe ezicindezelwe, njengokungathi ucima ikhandlela.
Ukululama: Isihluthulelo Sokuqina Okuqhubekayo
Ukululama kuyisici esibalulekile sanoma yiluphi uhlelo lokwakha amandla. Kuvumela imisipha ukuthi ilungise, ivumelane nezimo, futhi ikhule ibe namandla. Faka imisebenzi efana nokugoqa igwebu, ukwelula, kanye nokulala ngokwanele ohlelweni lwakho ukuze kube lula ukululama.
1. Ukuvuselelwa Okusebenzayo
Imisebenzi elula njengokuhamba, ukugibela ibhayisikili kancane, noma ukubhukuda kungandisa ukugeleza kwegazi futhi kusize ekuvuseleleni imisipha ngaphandle kokwengeza ukukhathala okukhulu.
2. Ukunikeza Amanzi Nokudla Okunomsoco
Ukuthola amanzi anele kanye nokudla okulinganiselayo okucebile ngamaprotheni, amavithamini, kanye namaminerali kusekela ukulungiswa kwemisipha kanye namazinga amandla. Hlosa ukudla ingxube yama-carbohydrate, amaprotheni, namafutha anempilo ukuze ukhuthaze imizamo yakho yokwakha amandla.
Izinhlelo Zokwelapha Ngomzimba Eziqondene Nakho
Nakuba lokhu kuzilolonga kungathuthukisa kakhulu ukuqina komzimba, kuyazuzisa ukubonisana nodokotela we-physiotherapist ukuze uthole uhlelo oluqondene nawe oluhambisana nezidingo zakho nemigomo yakho ethile. Udokotela we-physiotherapist angahlola izinga lakho lokufaneleka komzimba, akhombe izindawo okufanele uzithuthukise, futhi aklame uhlelo oluphelele oluhlanganisa amandla, i-cardio, ukuguquguquka, kanye namasu okululama.
Isiphetho
Ukwakha amandla okuqina kuyinqubo enezici eziningi ehilela inhlanganisela yokuzivocavoca kwenhliziyo, ukuqeqeshwa kwamandla, umsebenzi wokuguquguquka, amasu okuphefumula, kanye nokululama okufanele. I-Physiotherapy inikeza indlela ehlelekile yokuthuthukisa ukukhuthazela, ukuqinisekisa ukuthi ungahlangabezana nezidingo zokuphila kwansuku zonke kanye nemizamo yezemidlalo ngamandla nokuqina. Ngokufaka izivivinyo namasu achazwe kulesi sihloko, ungaqala uhambo oluya ekuqineni okuthuthukisiwe kanye nenhlalakahle iyonke. Khumbula, ukungaguquguquki kanye nokuthuthuka kancane kancane kuyisihluthulelo sokuthuthukiswa okusimeme, ngakho-ke hlala uzibophezele futhi ujabulele uhambo oluya kumuntu ophilile, ohlala njalo.
