Iqoqo lokuzivocavoca ngentambo yamantombazane

Intambo yokugxuma iyi-projectile elula futhi engabizi. Ngosizo lwayo, ungenza izivivinyo ezahlukahlukene, ngokunembile, ugxume. Lokhu kuqeqeshwa kubizwa ukweqa.

Amakilasi asetshenziselwa ukunciphisa umzimba, aqinisa izinhlobo ezahlukene zemisipha, afudumale, aqinise umzimba. Izakhiwo zokuqeqesha ziqukethe izinhlobo eziningana zokuzivocavoca, ezihlukile kumasu.

Isenzo sentambo emzimbeni

Ukuziqeqesha ngentambo yokweqa kuthinta umzimba kusuka ezinhlangothini ezahlukene, kuthinta umzimba ngamunye. Kungcono ukubonisana nodokotela ngaphambi kokukhetha lolu hlobo lomsebenzi. Uma kungekho okuphikisanayo, izinzuzo zizoba sobala.

Izenzo zomsebenzi:

1. Ngesikhathi sokuqeqeshwa, ngosizo lwemithwalo emnene, amandla amajoyini ayanda. Ngaphezu kwalokho, lonke uhlelo lwe-musculoskeletal luyaqiniswa. Amalungu anyakazayo akhiqiza ukuthambisa. Umzimba uguquguquka kalula.
2. Lapho i-projectile isontekile, imisipha yezingalo, emuva nasemaphethelweni aphansi iyaqina. Kancane kancane, ivolumu yezicubu zemisipha iyakhula.
3. Intambo yokugxuma ikusiza ukuthi ushise amakhalori ngokushesha (kufika ku-1000 ngehora). Ngakho-ke, ukuzivocavoca okunjalo kuvame ukusetshenziswa ngabantu abafuna ukunciphisa umzimba. Ngaphezu kwalokho, ukulahleka kwamakhilogremu athe xaxa kungatholakala ngokushesha.
4. Inhliziyo nayo yonke imithambo yegazi iyaqiniswa ngokwandisa ijubane lokujikeleza kwegazi nokugcwalisa umzimba ngegazi lokuthanjiswa okunothe nge-oxygen. Umbono nenhlalakahle jikelele kuyathuthuka.
5. Ingozi yokuthuthukisa isiminyaminya namahlule egazi ayancipha.
6. Ukuvumelana nezimo, ukuma kuhle, amathuba ezifo zomgogodla ancipha.

Ukulimaza nokuphikisana kwamakilasi

Akuwona wonke umuntu ongaqeqesha ngezintambo. Ukuzivocavoca okunjalo kungaba yingozi. Ngakho-ke, kuyadingeka ukuthi uhlolwe ngaphambi kokuqala ukuzivocavoca umzimba.

Kunokuphikisana okulandelayo:

1. Ukukhuluphala ngaphezu kwezinga lokuqala. Isisindo esiningi ngokweqile kungenye yezimpawu eziyinhloko zokuqeqeshwa. Amalunga nohlelo lwezinhliziyo kungalimala ngenxa yemithwalo eyeqile ngenxa yesisindo somzimba esikhulu.
2. Izifo ezibucayi zamalunga, kanye nomgogodla namathambo. Ukuzivocavoca kungalimaza futhi kubangele ukuqhubekela phambili nobunzima balezi zifo. Njengesibonelo - izinyawo eziyizicaba, ama-vertebrae e-herniated, i-scoliosis ngaphezulu kwesigaba sesibili.
3. Izifo zenhliziyo njenge-ischemia, umfutho wegazi ophakeme, ukukhubazeka kwenhliziyo, i-arrhythmias yezinhlobo ezahlukahlukene.
4. Imithambo ye-Varicose, i-thrombophlebitis, ama-hemorrhoids esiteji esibi. Ukuzivocavoca umzimba kungasenza sibe sibi lesi simo futhi kudale nezinkinga.
5. Ukuguga nakho kuhlukile. Ukulimala kuzodala ukucindezeleka emilenzeni nasenhliziyweni, emgogodleni nasemalungeni. Kukhona ingozi yokwanda okungazelelwe kwengcindezi nokulahlekelwa ukwazi. Ukuvivinya umzimba ngobumnene nemfundo ejwayelekile yomzimba kufanelekile ekugugeni. Kukhona nengozi yokulimala okugwenywa kangcono.
6. Ukukhulelwa. Kulesi sikhundla, ukunyakazisa umzimba kungaholela ekwandeni kwethoni yesibeletho, ukukhuphuka kwengcindezi kanye nengozi yokuphuphuma kwesisu.
7. Izifo ezibucayi zamehlo.

Ngakho-ke, ukufuna iseluleko sikadokotela nokuhlolwa okuphelele esikhungweni sezokwelapha kubalulekile.

Ungakulungela kanjani ukuzivocavoca ngezintambo?

Ngaphezu kwemishini edingekayo, udinga ukukhetha izingubo ezifanele futhi uthole indawo yokuziqeqesha.

Ukukhetha indawo nezingubo

Ungayithola kanjani indawo?

Kulula ukukhetha indawo, udinga nje ukuhlangabezana nemibandela embalwa:

• isikhala esanele. Uzodinga okungenani amamitha amabili kusuka ezinhlangothini ezahlukahlukene, kucatshangelwa futhi ukutholakala kwesikhala samahhala ngaphezulu. Izindawo ezifanelekile: inkundla yokudlala yangaphandle, ijimu, igumbi elikhulu elibanzi endlini;
• ukumboza. Indawo ephansi izokwenza. Kepha akufanele kube okushelelayo ukugwema ukulimala. Utshani, noma bufushane kakhulu, ngeke busebenze. Izinto ezifanelekile - i-asphalt, izindlela ezibanzi zerabha, i-linoleum esezingeni eliphakeme ne-laminate;
• ehlobo elangeni elivulekile akufanelekile ukwenziwa. Futhi kungcono ukufaka umoya egumbini.

Ungazikhetha kanjani izingubo?

Izingubo ezikhululekile zilungele ukuqeqeshwa ngentambo yokugxuma, engeke iphazamise ukuzivocavoca umzimba. Izingubo zemidlalo ezingasindi, kufaka phakathi izinto zemvelo, zizolunga.

Isixazululo esifanele sobulili obulungile siphezulu esinqunyiwe kanye nama-leggings. Isikibha nezikhindi nakho kulungile. Imodeli ekhethekile yebra izosiza ukuxhasa amabele ngesikhathi sokunyakaza okukhulu.

Okwabesilisa - nesikibha, noma isikibha, amabhulukwe ajulile noma izikhindi. Izicathulo zizodinga ukunethezeka, hhayi okusindayo futhi, noma kunjalo, ziqinile. Okukhethwa okuhle kakhulu yizicathulo zemidlalo ezisezingeni eliphakeme ezine-sole ekhethekile nama-insoles acabangela ukwakheka konyawo.

Uzodinga nokulungiswa okuphephile komlenze eqakaleni. Yiqiniso, ungakhetha amateki noma ama-moccasins, uma enethezekile futhi ungeke ubuzwe ubuhlungu ezinyaweni zakho.

Izicathulo ezikhethwe kahle, izingubo nendawo yokuqeqeshwa kuyisihluthulelo sokuzivocavoca okunethezeka ngaphandle kokulimaza impilo.

Iqoqo lokuzivocavoca ngentambo

Lezi zivivinyo zenziwa kahle ngenkathi kuhluzwa ezinye izinhlobo zokuqeqeshwa. Bazokuvumela ukuthi ufudumale imisipha engeke ibe nesikhathi sokuphola. Udinga ukubamba izibambo ze-projectile. Okokuqala, yenza ukunyakaza kokujikeleza kusuka kolunye uhlangothi.

Ngemuva kwalokho kufanele usebenze ezinhlangothini zombili, uzama ukudala i- "eight". Ukuzivocavoca kwenziwa ngesandla sobunxele, kulandelwe kwesokudla. Qedela isakhiwo ngezandla ezimbili. Ngemuva - sakaza izingalo zakho bese uqala ukwenza ukweqa:

Imilenze yomibili ifika ngasikhathi sinye:

• okukodwa - ezinzwaneni. Intambo eyodwa iyajika, gxuma okukodwa;
• ukweqa kabili - ukuzungeza ngakunye;
• emuva naphambili ukunyakaza;
• izinyawo ndawonye - izinyawo zihlukaniswe.

Ngokushintsha kwezitho:

• egijima endaweni;
• ephakamisa amadolo.

Ngokuzalela izinyawo.

Udinga ukufunda malini?

Isikhathi seseshini yokuqeqeshwa ngezintambo sihlala ngokuya ngenani lokuvivinya umzimba, izinga lokuqina kanye nenhloso yeseshini. Kwabaqalayo, kunconywa ukuthi uzijwayeze imizuzu engaphezu kwengu-20 kwabesifazane nemizuzu engama-25 yamadoda njalo ngosuku.

Ezingeni eliphakathi nendawo, okusho ukuthi, kubantu abaqeqeshiwe, ungazijwayeza imizuzu engama-30 kuya kwengama-40 kuze kube izikhathi ezi-4 ngeviki, ngokulandelana, ukhulisa inani lokugxuma okwenziwayo.

Izinga eliphakeme lingakwazi ukukhokhela ukusebenza okungu-5 ngesonto ngemizuzu engama-50 yokuthuthuka komzimba nokukhuthazwa kwezempilo. Ochwepheshe beluleka ukuthatha ukuphumula okuncane njalo ngemizuzu engu-5 ngomzuzu noma emibili.

Indlela yokuzivocavoca umzimba

Umsebenzi ngamunye wezintambo une-algorithm yawo, okumele ilandelwe ngokuqinile ukuze ukuqeqeshwa kulethe imiphumela.

Indlela yokwenza ukuqeqeshwa ngentambo incike ohlotsheni lokugxuma:

1. Okunye ukweqa. Kukhona ukushintshana kwezitho ezingezansi. Amakholori amaningi angalahleka ngale ndlela. Isetshenziselwa ukunciphisa umzimba nokuningi.
2. Ukujikisa eceleni. Le ndlela ifaka phakathi ukushintsha ijubane lentambo ezinhlangothini ezihlukene zomzimba.
3. Ukuwela kwesiphambano. Isu lokuthuthukisa ukusebenzisana. Ukweqa kwenziwa kanjena: weqa izingalo zangaphambili esifubeni, izindololwane zigobile. Izandla ziyasebenza.
4. Criss-cross ngemuva. Le ndlela yehlukile kweyedlule ngokubekwa kwezingalo eziwele. Kulokhu, izingalo ziwela ngemuva komzimba. Ngesikhathi sokugxuma, amadolo aphakama kakhulu kunokujwayelekile.
5. Ngomlenze owodwa. Le ndlela kuhloswe ngayo ukuthuthukiswa okusheshayo kwamathole, kanye nemisipha yeqakala lonke. Imilenze ishintsha ngokushintshana.
6. Ugxume kabili. Ukuzivocavoca okuhle kwabaqalayo. Olunye uguquko lwentambo lubandakanya ukweqa okubili ngokulandelana.
7. Gijima. Kulula ukukwenza. Ungashintsha ijubane. Le ndlela ivame ukusetshenziselwa ukubuyisa ukuphefumula. Ifanele imisebenzi yangaphandle.
8. Eqa ngezindlela ezihlukile. I-twist eyodwa - enye yeqa ngakwesobunxele, enye ngakwesokunxele. Ukuvumelanisa kokushintsha izinhlangothi kwenza ukuqeqeshwa kuthakazelise, kuqondise ukunyakaza, kuthuthukise amathuluzi we-vestibular, kuqeqeshwe kahle yonke imisipha yemikhawulo engezansi nangemuva, ikakhulukazi emuva engezansi.
9. "Ukushibilika eqhweni". Kukhumbuza isitayela sokunyakaza se-skier. Udinga ukusabalalisa imilenze yakho ngokugxuma ngakunye: eyodwa - phambili, enye - emuva. Ngokujika ngakunye kwentambo, udinga ukushintsha indawo.
10. Umjaho wamahhashi onomlenze owodwa. Le ndlela ifaka ukucindezeleka okukhulu eqakaleni. Akufanele sikhohlwe ukuguqula umlenze wangakwesokunxele, wesokudla emsebenzini.

Uhlelo lokuqeqeshwa ngezintambo lwamantombazane

Amantombazane nabesifazane abafuna ukwehlisa amakhilogremu athe xaxa bangasebenzisa izakhiwo eziningana zokwehlisa isisindo.

Nazi ezinye zazo:

Uhlelo olunzulu:

1. Wabasaqalayo: gxuma izikhathi eziyi-100 ngokuhamba kancane. Thatha ikhefu elifinyelela kumizuzu emi-3. Bese uphinda futhi. Sekukonke, izindlela ezi-10 kufanele ziphothulwe. Isikhathi singakhuphuka kancane;
2. Izindlela eziyi-10 zinikezwa nabantu abaqeqeshiwe. Kodwa-ke, khulisa inani lokweqa ngama-20-30 ngasikhathi, futhi wehlise ikhefu libe yimizuzu emi-2. Ijubane liyashesha;
3. izinga okuthiwa liphucukile. Kufika kuzuba ezingama-200 ngendlela ngayinye. Ukuphefumula kufanele kuhlolwe.

Izakhiwo ezincanyana:

• ukweqa okuvamile - imizuzu eyi-10. Kwenziwa ezinzwaneni, ukuzama ukuqinisa lapho kwehla;
• ukushintsha kwemilenze - imizuzu eyi-10. Umlenze wesobunxele uguqula kwesokudla;
• ukuvula ukhalo - izikhathi 3, 25 kuzuba. Vula izinkalo zakho ngezindlela ezihlukile;
• ukweqa okuphindwe kabili - ama-25 ngezinyathelo ezi-3. Ngokujikeleza okukodwa kwentambo, gxuma okungu-2;
• ngomlenze owodwa - ukweqa okungama-20. Yenza amasethi ama-3 emlenzeni ngamunye;
• ngomlenze oqondile - kuze kube yimizuzu eyi-10, imilenze eshintshayo. Osekelayo uyagxuma, omunye umlenze uphakanyiswe endaweni eqondile.

Uhlobo ngalunye lokuzivocavoca lungahlukahluka, ngokwesibonelo, ukwenza izinyathelo ezibanzi noma ukweqa okuphezulu, kushintshe ijubane labo. Ungaphakamisa amadolo akho phezulu, uhlanganise izivivinyo eziningi ngasikhathi sinye.

Into esemqoka ukukhumbula ukuthi lapho ijubane nobude besikhathi, ama-calories amaningi ashiswa. Kepha ungazisebenzisi ngokweqile. Kungcono ukwakha isikhathi nesivinini samakilasi kancane kancane.

Ukuzivocavoca ngezintambo okweqayo kuyindlela engabizi kwabaningi yokwehlukanisa ukuzilibazisa okusebenzayo ngezinzuzo zokuhlala uphilile futhi uphilile. Ungakhohlwa ukufudumala ngaphambi kokugxuma. Futhi usayizi omncane we-projectile uzokuvumela ukuthi uwuthwale nawe, uzijwayeze kunoma iyiphi indawo efanelekile, ngesikhathi esikahle.