Kufanele ushaye ukushaya kwenhliziyo okungakanani?

Ezweni lanamuhla, kunamathuba amaningi okuthi wonke umuntu alinganise isilinganiso sokushaya kwenhliziyo okujwayelekile. Lokhu kubaluleke kakhulu, ngoba nguyena oyinkomba yokuthi lokhu kuqeqeshwa kuzokuthinta kanjani kahle inhlalakahle nomzimba wakho.

Abantu abagijimayo ukuthola ukukhululeka okuhle futhi bashise amanoni amaningi banesilinganiso sabo senhliziyo, kepha abasubathi abangochwepheshe baziqeqeshela emaphethelweni. Ngaphezu kokusebenza kahle, lokhu futhi kubaluleke kakhulu empilweni yomuntu, ngoba ukweqisa, izinkinga zempilo zingaqala.

Ungasinquma kanjani isilinganiso senhliziyo yakho ngenkathi usebenza?

Kumuntu ngamunye, isilinganiso senhliziyo sehlukile. Kuya ngezici eziningi, kusuka eminyakeni yobudala kuya ekuqineni okujwayelekile. Ithonya elikhulu kakhulu enhliziyweni lenziwa ngamandla okugijima. Uma ugijima ngokushesha, izinombolo zakho zizokhuphuka. Iminyaka ngayinye inobukhulu bayo, ibalwa kusetshenziswa ifomula engu-220 - ubudala = isilinganiso esilinganiselwe senhliziyo.

Ungakwazi futhi ukukala inani usebenzisa i-monitor rate monitor ngenkathi ulele, noma ngokuzimela ubale inani lama-beats ngomzuzu, ngenkathi usesimweni esikhululekile. Abasubathi abangochwepheshe benza ukuxilongwa okukhethekile elabhoratri.

Noma yini engaphezulu kwaleli nani ayisasebenzi futhi ingaholela emiphumeleni engalungiseki. Ngaphezu kwalokho, ngisho nokugijima onqenqemeni lwamathuba omuntu ongaqeqeshiwe ngokomzimba kungaholela esibhedlela.

Ukushaya kwenhliziyo okujwayelekile lapho kusebenza

Izinga lokushaya ngamandla kwabesilisa nabesifazane liyahluka, kepha ngaphezu kobulili, kunezinto eziningi ezingaphandle ezingashintsha kakhulu inani lokugcina.

Okwabesilisa

Okujwayelekile kwamadoda kunqunywa ngemininingwane yezibalo ezijwayelekile; ukuze uthole imininingwane eningiliziwe, kungcono ukudlulisa isivivinyo ngokwakho. Kunezigaba eziningana zomthwalo, futhi zonke ziyahlukahluka kunani lokushaya kwenhliziyo, ukusebenza kahle nomphumela wokuqeqeshwa.

Okowesilisa oneminyaka engama-30 ubudala onesimo somzimba esijwayelekile:

• Ukufudumala - 95 - 115 amabhithi ngomzuzu.
• Ukuhamba umjaho - imivimbo engu-115 - 134.
• Ukugijima - 134 - 153 amabhithi / iminithi.
• Ukugijima okusheshayo - amabhithi angu-153 - 172 ngomzuzu.
• I-Sprint - 172 - 190 hits.

Noma yini engaphezu kwale nkomba ibhekwa ngokweqile futhi ingathinta kabi isimo somzimba.

Kwabesifazane

Ngokuphikisana nabesilisa, izinkomba zabesifazane abasezigabeni ezahlukahlukene zomthwalo ziyehluka ezinkomba zabo.

Owesifazane ovamile osezingeni eliphakathi kweminyaka engama-30 onemisebenzi ejwayelekile yomzimba une-pulse:

• Ukuzifudumeza - ukushaya okungu-97 - 117 ngomzuzu.
• Ukuhamba umjaho - imivimbo engu-117 - 136.
• Ukugijima - 136 - 156 amabhithi / iminithi.
• Ukugijima okusheshayo - 156 - 175 amabhithi ngomzuzu.
• I-Sprint - 175 - 193 hits.

Njengasendodeni, ukusebenza ngesigqi onqenqemeni noma ngaphezulu kungaholela enhlalakahleni ejwayelekile nasemzimbeni womzimba.

Yiziphi izinto ezithinta ukushaya kwenhliziyo yakho ngenkathi usebenza?

Ngesikhathi sokusebenza, izinto eziningi zithinta ukushaya kwenhliziyo, noma kunjalo, eziyi-7 zazo zinquma okuyizinto ezithinta kakhulu:

1. Ubudala. Uma iminyaka iphakama, kwehla umkhawulo umuntu angawunqoba. Uma umuntu osemusha wezemidlalo oneminyaka engama-20 ubudala onemithwalo eyengeziwe ene-pulse ka-195 ezozizwa ejwayelekile, khona-ke kumuntu oneminyaka engama-50 kuzobucayi.
2. Isisindo somuntu. Ukuphakama kwesisindo somuntu, kutholakala ngokushesha inani lamabhithi ngomzuzu. Imvamisa, uma izinga lokugcwala libalulekile, inani elibucayi lokushaya ngomzuzu lingatholwa noma ugijima isikhathi eside. Ngakho-ke, lapho umuntu elula, ulamandla amakhulu lapho esebenza.
3. Ukuzivocavoca umzimba. Umsubathi onomnyakazo onokuthula angaba nokushaya kwenhliziyo okungama-40 futhi azizwe emuhle. Lokhu kungenxa yokuthi umzimba wakhe ujwayele ukucindezelwa futhi, lapho bengekho, usebenza ngokuthula. Ngasikhathi sinye, kumuntu ojwayelekile ongakulungele, ukushaya kwenhliziyo kushintsha phakathi kwamabhithi angama-60-70.
4. Phansi. Njengoba kwavezwa, umsebenzi wenhliziyo yabesifazane nowesilisa abanoqeqesho nobudala obufanayo wehlukile. Imvamisa, ukushaya komuntu wesifazane kuphakama ngamaphoyinti ambalwa.
5. Imikhuba emibi. Yonke imikhuba emibi iyithinta kabi inhliziyo, iyenze ishaye ngokushesha, okuvela kuyo ukwanda komsebenzi wenhliziyo.
6. Isimo somzwelo. Ukucindezeleka nenjabulo nakho kuthinta isimo somzimba, futhi uma uhlangabezana nanoma imuphi umuzwa, kunzima ukubikezela ukwanda noma ukwehla, inhliziyo isabela ngendlela ehlukile kubo bonke abantu.
7. Izinga lokushisa elifanele. Kuningi futhi kuya ngezimo zezulu, esimweni sezulu esibandayo izinga lokushaya kwenhliziyo lizobe liphansi kunokujwayelekile, futhi ngokwesibonelo, ukuba se-sauna kuzofaniswa nokujaha okusheshayo noma i-sprint.

Yikuphi ukushaya kwenhliziyo okufanele ukugijime?

Ungagijima kunoma yiliphi izinga lokushaya kwenhliziyo, konke kuya ngenhloso yokuzivocavoca umzimba, ukuqina komzimba okuvamile kanye nezinye izindlela.

Kunezinhlobo ezi-5 zesimo somuntu, ngayinye yazo inesibopho somphumela othile wokuqeqeshwa ngaleli banga:

1. Ukuzola - ukuhamba okujwayelekile noma okusheshisiwe kancane. Imvamisa kuba cishe ngama-50-60% wezinga eliphezulu lokushaya kwenhliziyo. Lapho unyakaza ngokwengeziwe kuleli nani, isisindo esengeziwe sizolahleka, kepha inqubekela phambili izocashile.
2. Kalula - ukuhamba umjaho, lapho inkomba ifinyelela ku-60-70%. Ithinta ukulahleka kwesisindo nokushiswa kwamafutha angaphansi, ukusebenza kwemithwalo enjalo kufanelekile kubantu asebekhulile noma abangaqeqeshiwe.
3. Ngokulinganisela - ukugijima, izinga lokushaya kwenhliziyo liphakathi kuka-70 no-80% wenombolo enkulu. Le misebenzi iyindlela yegolide kulabo abanesimo esihle ngokomzimba. Inomphumela omuhle ekwehliseni isisindo, ukushiswa kwamafutha nesivinini esithuthukisiwe nokukhuthazela.
4. Kunzima - ukugijima ngamandla amakhulu kunani lika-80-90%. Ilungele abagijimi abaqeqeshiwe abafuna ukuqinisa imizimba yabo kahle ngangokunokwenzeka, bashise amanoni futhi ngasikhathi sinye bathuthukise ijubane labo.
5. Umthwalo omkhulu - Sprint, imithwalo ephezulu kusuka ku-90 kuye ku-100% Kunconywa ukuthi usebenze kulo mkhakha kuphela kubasubathi abaqeqeshiwe abanokuqeqeshwa okuhle. Lezi zikhathi zokuqeqesha zenzelwe ukukhulisa ukusebenza kwakho nokulungiselela umncintiswano wezemidlalo.

Ukugijima ngesilinganiso senhliziyo esiphansi

Ukugijima ngesilinganiso senhliziyo esiphansi cishe kungama-113-153 beats ngomzuzu kumuntu ojwayelekile. Imithwalo enjalo ilungele abantu abafuna ukuthola ukuma noma ukugcina isimo somzimba ezingeni eliphakeme.

Kunconywa futhi kulabo abakhuluphele ngokweqile, imisebenzi enjalo inhle ngokushisa amafutha angaphansi. Umugqa walezi zinkomba ubalungele kahle abantu asebekhulile abakhuthele, uqinisa ukusebenza kwenhliziyo futhi unomthelela omuhle esimweni somzimba.

Izinga lokuthola isilinganiso senhliziyo ngemuva kokusebenza

Cishe noma yimuphi umuntu ongenayo imikhuba emibi nesisindo eseqile, izinga lokutakula ngamasekhondi angama-60 - 120.

Abasubathi abaningi bancoma ukwehlisa ukuvivinya umzimba ngokushesha lapho kufika ukuphefumula kanzima. Uma kunokushoda komoya noma ukuzwa okubuhlungu, kufanele uyeke ukuzivocavoca kuze kube yilapho usululama.

Kumele kuqashelwe ukuthi akunakwenzeka ukulahla umthwalo ngokushesha, ngoba lokhu kungaholela ekuwohlokeni kwesimo ngenxa yokwehla okucijile. Kungcono ukwehlisa ijubane kancane emizuzwini embalwa.

Ukuqapha isimo se-pulse ngenkathi isebenza kuyisidingo kulabo abafuna ukufeza imiphumela ethile ngokuzivocavoca umzimba. Ngaphambi kokuqeqeshwa emazingeni ehlukene wokuqina, kufanele unqume inani eliphakeme futhi ungadluli kulo.

Lokhu kungenziwa kusetshenziswa amawashi akhethekile namasongo; ngekhulu lama-21, izindlela ezinjalo zitholakala cishe kuwo wonke umuntu. Ukugcina isigqi esifanele senhliziyo nomthwalo emzimbeni, ungafinyelela imiphumela oyifunayo ngesikhathi esifushane ngaphandle komthelela omubi empilweni.

Bukela ividiyo: Bheja ndoda (Novemba 2024).