Izinzuzo zokugijimela abesifazane zilele kumiphumela emihle eyinkimbinkimbi enayo emzimbeni. Ukugijima kwansuku zonke kuqeqesha ngokuphelele imisipha, kuqinise izinhlelo ezibalulekile, kukhuthaze ukwehla kwesisindo, ukukhula kokukhuthazela, kuthuthukise imizwa, futhi kube nomthelela omuhle ohlelweni lokuzala. Izinzuzo zayo ziphakeme kakhulu kunokulimala (okuthi, ngeshwa, kubekhona).
Kule ndatshana, sizobhekisisa izinzuzo zokugijimela abesifazane - siyethemba ukuthi ekugcineni kwayo uzimisele ngokuya esitolo ngamateki! Kepha, ungasheshi, ekuphetheni nakanjani sizoklelisa imiphumela eyingozi yokusebenza emzimbeni wowesifazane. Njengoba besho, udinga ukwazi zombili izinhlangothi zemali, kulokhu kuphela ukusebenza kahle koqeqesho kuzoba kukhulu. Ake siqale!
Izinzuzo kwabesifazane
Sizoqala ukutadisha kwethu ngezinzuzo nobubi bokugijimela abesifazane abanezinzuzo. Ngakho-ke, yiziphi izinzuzo zalokhu kuvivinya umzimba:
- Yonke i-corset yemisipha iqiniswa ngokuphelele;
- Ithuthukisa ukuhamba ngokuhlanganyela kanye ne-ligament elasticity;
- Umsebenzi womzimba uvusa ukukhululwa kwe-hormone "injabulo" - i-endorphin egazini. Yilapho ukuthuthukiswa kwemizwelo, impilo enhle kakhulu, namandla okuqina avela khona. Odokotela batusa ukugijima ukwelapha ukucindezeleka, izifundazwe zokukhathazeka, ukuphumula lapho unengcindezi enkulu;
- Izinzuzo zokugijimela umzimba wowesifazane nazo zilele ekuvikeleni ukuthuthukiswa kwezifo ezingamahlalakhona zesistimu yenhliziyo. Zibekele umthwalo owenele futhi inhliziyo yakho iyohlala iqine futhi inempilo;
- Uma unentshisekelo yokuthi ukugijima kulusizo kanjani ekwehliseni isisindo sowesifazane, ake sikhumbule ukuthi mangaki ama-calories asetshenziswa ngehora lokugijima epaki - cishe ama-600 Kcal. Ukuvivinya umzimba njalo kukuvumela ukuthi uchithe lawo maphawundi angeziwe ngaphandle kokunciphisa umzimba.
- Sizokhuluma ngezinzuzo zokugijimela abesifazane abangaphezu kweminyaka engama-40 - ukuzivocavoca umzimba kuyasiza ekulweni nezimpawu zokubuna. Lolu hlobo lomthwalo lwandisa ukuqina nokuqina kwesikhumba, lukhuthaza ibala elinempilo, futhi lususe ngempumelelo i-cellulite.
- Ukuzivocavoca umzimba kukhulisa uhlelo lokuphefumula, kukhulise ivolumu yamaphaphu. Ngemuva kokuqeqeshwa, igazi ligcwala umoya-mpilo, wonke amaseli omzimba athola umsoco oyigugu. Yingakho owesifazane ogijimayo ezohlala ebukeka engcono kunalowo ohleli phansi.
- Enye impahla ewusizo yokugijimela abesifazane ukulungiswa kwamazinga ama-hormonal. Lokhu kusho ukuthi phansi nge-PMS nokuzizwa ungaphathekile kahle ngesikhathi somsebenzi onengcindezi, futhi - uphile isikhathi eside amanyikwe anempilo negilo!
- Njengomphumela wokugijima, yonke imisipha nezitho zomzimba kuthoni engaguquki, zithola umsoco osezingeni eliphakeme, ziqiniswa kahle futhi ziphilile!
- Ukuzivocavoca umzimba kuqinisa ngokuphelele amasosha omzimba, okusho ukuthi owesifazane ogijimayo uzogula kancane;
- Yini enye ocabanga ukuthi ukugijima kukuhle kwabesifazane abangaphezu kweminyaka engama-40? Ake sikhulume ngempilo "yabesifazane"? Ukugijima kufakazelwe ukuthi kuyindlela enhle kakhulu yokuvikela umdlavuza webele, wezitho zangasese, wamakholoni nowamaphaphu. Futhi, ngenxa yokwanda kokuphakelwa kwegazi endaweni ye-pelvic, umsebenzi wohlelo lokuzala uyathuthuka. Lokhu kusho ukuthi izinzuzo zokugijima kufanele zisetshenziswe yilabo besifazane abanenkinga yokungazali noma izinkinga ngesikhathi sokukhulelwa. Ngabe ukuthanda kanjani lokhu?
- Izinzuzo zokugijima nazo zithinta umsebenzi wezinqubo ze-metabolic - kwabesifazane, imetabolism kanye nomsebenzi wezinhlelo zokukhipha izinto ziyathuthuka.
- Ukugijima ukuvimbela okuhle kakhulu kwemivimbo, isifo senhliziyo, isifo sokuqina kwemithambo yegazi, i-arthrosis.
- Ukuqeqeshwa kokugijima kukhulisa isikhathi sokuphila, ngakho-ke, udinga ukugijima nganoma yisiphi isikhathi. Vele, ukuzibeka umthwalo owanele bese ushintsha ukugijima, uma kunesidingo, ngokuhamba umjaho.
Ukulimaza abesifazane
Masiqhubeke sifunde izinzuzo nobubi bokugijimela abesifazane, futhi okulandelayo emgqeni kuyisici esibi. Ingabe ukugijima nsuku zonke kungaba kubi empilweni yakho? Ake sibhale ukuthi yini okungalungile kwabesifazane:
- Esahlukweni esedlule, sichaze izinzuzo zokugijimisa isibalo sowesifazane - ukuzivocavoca umzimba kusha amafutha ngempumelelo. Kodwa-ke, kukhona nobubi obuncane - kunengozi yokuwohloka nokuwohloka kwesimo sezindlala zamabele. Yingakho kubalulekile ukuthi ukhethe izingubo zangaphansi ezinhle zezemidlalo ezizogcina amabele akho angaqhaqhazeli.
- Abantu abaningi bacabanga ukuthi ukugijima akunzima nokuthi lokhu kuvivinya umzimba akudingi ukuthi kufundwe. Eqinisweni, ukungalandeli inqubo efanele kungaholela ekucindezelekeni okwandayo emgogodleni nasemalungeni. Futhi lokhu, nakho kugcwele ukulimala nokuphazamiseka. Ukunciphisa lesi sici - funda inqubo yokunyakaza.
- Umthwalo onganele ungaholela ebuhlungwini bemisipha, ngakho-ke kudingeka uhlolisise amakhono akho ngokomzimba.
- Uma ungafuni ukuthi ukusebenzisa kwakho okusebenzayo kulimaze uhlelo lwakho lokugaya ukudla, ungaphumi kuthrekhi ngemuva nje kokudla noma esiswini esingenalutho.
- Lo mdlalo uthathwa njengokuhlukumezeka okulingene, ngakho-ke bhekela ukukhethwa kwezicathulo ezinhle zokugijima, imishini entofontofo bese ukhetha indawo ephephile yokuzijwayeza. Uma uhlela ukuzivocavoca ezimweni ezimbi kakhulu noma uthanda ukugijima ezindaweni ezimbi, thola amapayipi wokuzivikela ezintendeni zezandla zakho, amadolo nezindololwane. Ngemisebenzi esezintabeni, isigqoko sokuzivikela ngeke silimaze.
Ngakho-ke, sithole ukuthi kungani ukugijima kulusizo entombazaneni noma kowesifazane, futhi kwaveza nomphumela wayo olimazayo. Kepha, noma kunjalo, ungasheshi ukuya epaki eliseduze ngokushesha. Okokuqala, qiniseka ukuthi awunakho ukuphikisana.
Ebukhoneni bokugcina, awukwazi ukugijima, noma ngabe unalo lonke uhlu lwamaphuzu wenzuzo. Uma une-pathologies yohlelo lwe-cardiovascular system noma izifo zohlelo lwe-musculoskeletal, izinhlungu ezibuhlungu, noma yiziphi izinkinga ezingapheli esiteji esibucayi, izimo ngemuva kokuhlinzwa kwesisu, ukukhulelwa, izifo ze-oncological, i-glaucoma, noma yiziphi izinqubo zokuvuvukala, uvunyelwe ukukwenza. Ngaphandle kwemvume kadokotela, kufanele ukhohlwe ngezemidlalo, ngakho-ke, ngaphambi kokuthenga amateki, yenza i-aphoyintimenti emtholampilo.
Ungayinyusa kanjani inzuzo?
Yebo, manje uyazi ukuthi kungani amantombazane edinga ukugijima, ekuphetheni, ake sithole ukuthi ungaqiniseka kanjani ukuthi umphumela wokugijima ukhula njalo:
- Vivinya umzimba njalo! Thatha okungenani imizuzu engama-30 ngosuku;
- Ungalokothi uye ekilasini unempilo ebuthaka, kanye naphambi kokuphikisana;
- Njalo qala ukuzivocavoca kwakho ngokuzifudumeza bese uphela ngokwelula okuncane;
- Ungami lapho. Lapho nje uzwa ukuthi umthwalo owunikiwe usuyekile ukudala ubunzima, khulisa umsebenzi wakho;
- Uma unentshisekelo enkulu ezinzuzweni zokugijimisa isibalo samantombazane, khumbula ukuthi ngaphezu kwezemidlalo, kubalulekile ukulandela indlela efanele yokudla;
- Gijima epaki ehlanzekile futhi eluhlaza, kude nemigwaqo emikhulu nezindawo ezinothuli;
- Zithengele amagiya apholile bese ulayisha umculo wakho owuthandayo kusidlali sakho!
Noma imuphi umsebenzi wezemidlalo kufanele ujabulise, ngaphandle kwalokho, akunakwenzeka ukuthi ube umkhuba owuthandayo. Njengoba ukwazi ukubona, ukugijima kunikeza owesifazane inzuzo enkulu kakhulu kunokulimala, yingakho kuthandwa kangaka emhlabeni jikelele. Sincoma ukuthi ufunde ngokucophelela le nqubo ukuze ugijime kahle futhi ungalimazi umzimba. Khumbula, lena ukuphela kwendlela enconyiwe yezokwelapha, ekhululekile yokwelapha ukucindezeleka futhi uzijabulise!
