Ungakuqeqesha kanjani ukukhuthazela - izivivinyo eziyisisekelo

Indlela yokuphila enempilo yaqala ukuheha izakhamizi kakhulu. Ngosizo lwayo ungakwazi ukunweba iminyaka yokuphila, ususe izifo eziningi, unciphise umzimba futhi ugcine umzimba wakho usesimweni esihle. Ngenxa yalokhu, kunconywa ukungena kwezemidlalo, ukuzivocavoca umzimba njalo.

Isethi yokuzivocavoca yokuthuthukisa ukukhuthazela iqoqo lemisebenzi yezemidlalo nemisebenzi yesakhamuzi, kufaka phakathi ukuvivinya umzimba emaqenjini ehlukene emisipha.

Kungabandakanya nokusetshenziswa kwezimoto ezahlukahlukene njengebhayisikili. Noma ukusetshenziswa kwama-simulators. Amajimu amaningi anikela ngendlela ebanzi yokuqinisa umzimba (imishini yokunyathela, ukuqeqesha amandla, isibhakela nokubhukuda).

Umqondo wokukhuthazela

Ukukhuthazela kuthathwa njengekhono elikhethekile lomzimba womuntu lokumelana nemithwalo ethile. Leli yizinga lokuqina. Ukukhuthazela kwenziwa ngezinto eziningana ezibhekene nakho.

Iphinde ihlukaniswe ngezinhlobo:

1. Okujwayelekile - kuchaza ubukhulu bokusebenza ngokujwayelekile.
2. Okukhethekile - ikhono lomzimba womuntu lokukhuthazelela izinga elithile lokucindezeleka ngohlobo oluthile lomsebenzi.

Okukhethekile kuhlukaniswe futhi kwaba:

• isivinini esikhulu - esibonwa isikhathi sokuthwala imithwalo esindayo esikhathini esithile;
• isivinini-amandla - sibonakala isikhathi sokubekezelela umthwalo ohambisana nokuzivocavoca amandla isikhathi esithile;
• ukudidiyela - okubonakala ngokuqalisa kwesikhathi eside kwezindlela namasu anzima;
• amandla - aqukethe amandla omzimba okukhuthazelela imizamo isikhathi eside lapho uphakamisa izinsimbi noma izicubu zokusebenza.

Ochwepheshe bahlukanisa ukukhuthazela kwamandla kube yizinhlobo ezimbili:

1. okunamandla (ukwenza izivivinyo ngejubane elincane noma eliphakathi);
2. izibalo (ukwenza izivivinyo isikhathi eside ngaphandle kokushintsha ukuma).

Izinzuzo zokuthuthukisa ukukhuthazela

• Ama-carbohydrate acutshungulwa abe ngamandla, asiza ukushisa amanoni ngokuphelele.
• Umzimba womuntu ujwayela ukuqeqeshwa okunzima nokude.
• Imisipha iyaqina futhi ithambeke kakhudlwana.
• Ukulondolozwa kokuphefumula nokwenyuka kwevolumu yamaphaphu.
• Kukhona ukuwohloka okusheshayo kwe-cholesterol noshukela.
• Isikhumba siyaqiniswa.
• Lonke uhlelo lwemisipha luqiniswa.

Imithetho yokuqeqesha yokuthuthukisa ukukhuthazela

1. Sebenzisa njalo izivivinyo ezithile nokuzivocavoca umzimba (ukugijima, ukuhamba, ukushushuluza noma ukubhukuda).
2. Ukuzivocavoca kufanele kwenziwe ngezikhathi ezithile.
3. Ukuzivocavoca umzimba kufanele kushintshwe ngejubane (imvelo eguquguqukayo).
4. Ukusebenza kunconywa ukuthi kwenziwe kancane kancane, kaninginingi ukwandisa ijubane nomthwalo.
5. Yonke imisebenzi ebaliwe kufanele ihambisane nezimpawu zomzimba ngamunye.
6. Kunconywa ukuthi ungazisebenzisi ngokweqile, ukubala kahle ukusebenzisa kwakho nesikhathi sokuphumula.

Isethi yokuzivocavoca yokuthuthukisa ukukhuthazela

Ochwepheshe nabaqeqeshi abeluleki ukusebenzisa hhayi isifundo esisodwa, kodwa eziningana. Le kuzoba indlela ephumelelayo yokuqinisa umzimba nokwakha ukukhuthazela. Nazi izivivinyo ezivame kakhulu ezingadingi amakhono akhethekile noma ukuqeqeshwa.

Gijima

Ukugijima kungenye yezemidlalo efunwa kakhulu futhi ethandwa kakhulu. Ibuye isetshenziswe njengokuzivocavoca okwengeziwe (ukugijima, ukugijima).

Lolu hlobo lomsebenzi wezemidlalo owenza ukuthi umzimba womuntu uthole izinga elithile lokukhuthazela, uqinise umsebenzi wenhliziyo, uhlelo lwe-musculoskeletal, wandise amandla wamaphaphu kanye nendawo yokubamba yokuphefumula. Abantu banoma yimuphi ubudala bangakwenza.

Inezinhlobo eziningi:

• ngamabanga amafushane, aphakathi nendawo namade;
• ukugijima;
• ngezithiyo;
• ijubane;
• ijubane eliphezulu;
• edluliselwe.

Intambo yeqa

Indlela yasendulo futhi ephumelelayo yokugcina ithoni yomzimba nokuyilungiselela noma yimuphi umdlalo. Yonke imisipha iyabandakanyeka kule nqubo. Ikakhulukazi izingalo nemilenze. Intambo ivumelekile ukuthi isetshenziswe ngisho nayizingane ezisukela eminyakeni engu-3-4 ubudala.

Ibhayisikili

Indlela eyintandokazi yokugcina umzimba wezemidlalo nezwi lamaRussia amaningi kanye nezakhamizi zamazwe angaphandle. Ibhayisikili linconyelwa ukuthi lisetshenziswe njengomsebenzi owengeziwe wabasubathi abaphumelele ekugijimeni. Lapha, ukujikeleza kwegazi kujwayelekile, imisipha yomlenze yakhiwa, imizwa nokukhuthazeka kuphakanyisiwe.

Imithetho esemqoka yokusebenzisa ibhayisikili imi kanje:

1. Isiteringi kufanele silungiswe maqondana nokuphakama komuntu (imvamisa kusezingeni lesisu).
2. Amamodeli kufanele akhethwe kungaba jikelele noma endaweni ethile.
3. Isihlalo kufanele sithambe futhi sinethezeke, senzelwe ukuhamba okude, futhi singakhathali lapho usohambweni.
4. Ngaphambi kokugibela, kubalulekile ukuhlola nokufaka amathayi (ingcindezi enkulu ikhonjiswa ngumenzi ngqo erabheni lesondo).

Izikwele zebhola

Le ndlela yokuqeqeshwa kwamandla inikeza umuntu ithuba hhayi kuphela lokwakha isisindo semisipha, kodwa futhi nokwenza umzimba wonke ube sesimweni. Abaqalayo kufanele bakhethe amabhola alula ngenhloso yokuwakhama ezandleni zabo. Yonke le nqubo izoba nezikwele kanye nokukhama, ukulengisa imilenze. Ngokuzayo, ungasebenzisa amabhola asindayo futhi amakhulu.

Sukuma ezinzwaneni

Lokhu kuqeqeshwa kusetshenziswa njengokungeziwe. Ngokwenza lokhu, unyawo lwakhe luyaguquguquka futhi luguqe, luthola umthamo wokungezwani. Ngezenzo ezithathiwe, ungabalungiselela umjaho oqhubekayo.

Eqa Imilenze Ekhothe

Ukugxuma ngemilenze egobile kusetshenziselwa ukulungiselela ukugijima, kanye nezingane zesikole ukugcina ukuqina komzimba. Babizwa nangokuthi ukuma okugxumayo. Yonke inqubo iqukethe izigaba eziningana: ukulungiselela ukweqa; indiza; ukufika.

Ngasikhathi sinye, izingalo nemilenze, isesimweni esigobile lapho indiza, ingagoqeki futhi isize umgijimi ukuthi awele kahle. Into esemqoka lapha ubude be-jump ephelele. Ishintsha ngokuqeqeshwa okujwayelekile nokunzima.

Shwiba imilenze yakho

Lolu hlobo lomsebenzi wezemidlalo luwusizo kakhulu ngaphambi kokuqalisa. Inikeza ithuba lokufudumeza izitho ukuzilungiselela ukugijima noma ukuhamba ibanga elide. ngokujwayelekile, i-swing izoba phezulu nangaphezulu, ukukhanya nokulula kuzovela esikhundleni sokungezwani nokushisa emalungeni. Ifanele abantu abadala nezingane zesikole.

Ipulangwe

• Uhlobo lokuqeqeshwa lwendawo yonke lapho yonke imisipha yomzimba ibandakanyeka khona.
• Ukubulawa kwenziwa isikhashana. Imisebenzi eminingi, isikhathi esiningi sabelwe ibha.
• Kuyindawo lapho izingalo zigobeke khona endololwaneni bese ziphumula zibheke phansi, nemilenze yelulelwe phambili yahlanganiswa.
• Akunconyiwe lapha ukuthi ucindezeleke kakhulu futhi wandise isikhathi emizameni yokuqala, ngoba kukhona ithuba lokugijima okunamandla kwegazi ekhanda.
• Umuntu angaquleka, athole ama-tinnitus kanye nekhanda elibi kakhulu.

Ukujima

Lolu hlobo lufanelekile njengokuzivocavoca okwengeziwe kunoma yimuphi umgijimi, noma oqalayo. Banendlela ethuthukile esiza ukubuyela ngokushesha nangempumelelo kwifomu lezemidlalo, yakhe isisindo semisipha futhi ifinyelele ezingeni elithile lokukhuthazela. Kufanele bonke abadala nezingane zesikole.

Ngenkathi eqeqesha:

• cindezela;
• izitho (izingalo nemilenze);
• imisipha namalunga;
• isifunda esikhazimulayo.

Idiphu emabhaleni angalingani

Lokhu kuqeqeshwa kwamandla kuhle ekuthuthukiseni imisipha yezingalo nemilenze, kanye nemisipha yesisu. Leli yithuba lokuqinisa uhlelo lokuphefumula nenhliziyo.

Ukuvivinya umzimba njalo kuzokunika izinga eliphakeme lokukhuthazela ngokwakha isisindo semisipha. Lolu hlobo lunconywa ukuthi luhlanganiswe nabanye: ukugijima; ukugxuma nokugcwala. Ifanele abantu abadala nezingane zesikole.

Ukuzivocavoca kwezemidlalo ekuthuthukiseni ukukhuthazela kusiza kakhulu ekuthuthukiseni hhayi kuphela ukukhuthazela, kodwa futhi nokubuyisela ukuqina kwesikhumba, ukukhulisa indawo yokubamba nokuphefumula.

Lokhu kuzivocavoca okusebenzayo akumele kusetshenziswe kuphela ngabantu abadala, kepha futhi nezingane zesikole ezisencane. Zizosiza ukuthuthukisa umzimba wengane, ziwuqine futhi ziphikelele.

Bukela ividiyo: Ukukhuthazela ekukholweni. i-podcast, nguBrother Nkosy (Novemba 2024).