Kungani ukushaya kwenhliziyo yami kukhuphuka ngenkathi ngigijima?

Amandla wokusebenza wenhliziyo abaluleke kakhulu empilweni yomuntu. Kukalwa ngamadivayisi akhethekile (ezokwelapha nezemidlalo).

Kwezemidlalo, izinkomba zinquma izinga lomthwalo, kanye nesimo somzimba jikelele. Yini ebangela ukwanda kwenhliziyo, izimbangela? Qhubeka ufunde.

Ukunyuka kwenhliziyo ngenkathi kugijima - izimbangela

Kunezizathu eziningi zokwenyuka kwenhliziyo ngenkathi isebenza. Kulesi simo, kunengozi yokuqina okukhulu emisipha yenhliziyo. Lokhu kukhombisa umthwalo ophakeme kakhulu enhliziyweni, ongadala izifo ezahlukahlukene nezinkinga zempilo.

Izizathu eziyinhloko yilezi:

1. Ukucindezeleka, ukuphazamiseka kwemizwa nokukhathazeka ngokomzwelo (ngazo, isivikelo semigoqo yomzimba siyancipha, ingcindezi ingashintsha, futhi nesilinganiso senhliziyo siyakhuphuka).
2. Ithonya lokushisa komzimba kanye nezinga lokushisa elifanele.
3. Ukusetshenziswa kotshwala nezidakamizwa, ugwayi uyithinta kabi inhliziyo (uma ugijima, ukuphefumula kuzophazamiseka njalo, kungenzeka ukusebenzisa imithwalo emincane kuphela ukugwema isifo sohlangothi noma ukulahlekelwa ukwazi).
4. Kunconywa ukuthi ukhethe izinga lokucindezeleka komzimba ngokuya ngokuqeqeshwa komsubathi.
5. Isisindo eseqile senza kube nzima ukunqoba amabanga amade (kunconywa ukuhlanganisa ukuhamba ibanga elifushane namakilasi ejimini).

Yikuphi ukushaya kwenhliziyo okugijima kahle?

Lapho kusebenza, kunamanani athile we-pulse. Izinkomba ezifanele zibhekwa kusuka kumabhithi angu-115 kuya kwangu-125 ngomzuzu. Basiza ukugcina ukulinganisela nokujwayeza umzimba. Ngokushaya kwenhliziyo okunjalo, amafutha amaningi ngokweqile ayahamba, futhi isikhumba sithola ukuqina.

Uma ukushaya kwenhliziyo kuphakeme noma kungaphansi kwamazinga, kufanele ubheke izizathu zalokhu bese uletha imisipha yenhliziyo endaweni ejwayelekile. Ukwanda okubalulekile kokugijima kuyisilinganiso senhliziyo sokushaya okungu-220 noma ngaphezulu. Umuntu angagula, kanti ezimweni ezimbi kakhulu, ukufa.

Okujwayelekile kwabesifazane:

• ngaphambi kokuqalisa ukudlidliza okungama-85 ngemizuzwana engama-60;
• ngemuva kokuzivocavoca umzimba ngaphakathi kokushintshashintsha okungu-115 - 137 ngemizuzwana engama-60;
• inombolo ebalulekile ngu-190.

Imikhuba yamadoda:

• ngaphambi kokuqalisa ukudlidliza okungama-90 ngemizuzwana engama-60;
• ngemuva kokuzivocavoca umzimba ngaphakathi kokushaywa okungu-114 - 133 ngemizuzwana engama-60;
• inombolo ebucayi ingu-220.

Ukubalwa kokushaya kwenhliziyo

Ekuqaleni kokubala, kunconywa ukukala isilinganiso senhliziyo ngesandla noma ngomshini. Kufanele ube neminwe emibili eduze ukuze uzwe ukushaya kwenhliziyo yakho, uyibeke kancane esihlakaleni sakho. Ukuqapha izinga lokushaya kwenhliziyo noma ukuqapha kwengcindezi yegazi kungasetshenziselwa ukuhlolwa kwemishini.

Izinkomba ezinjalo zingazodwana futhi zingashintsha ngezizathu ezahlukahlukene. Izilinganiso ziyadingeka, ngoba umuntu angazizwa emkhulu noma ngabe enyuke kancane umfutho wegazi nokushaya kwenhliziyo.

Okujwayelekile kukalwa ngokuya ngohlobo namandla okusebenza:

• ukugijima kuze kube yimizuzu engama-40 - kusuka kuma-beats angu-130 kuya kwangu-150 ngomzuzu;
• ukugijimela amabanga amaphakathi nade kuze kube yimizuzu engu-20 - kusuka kuma-beats ayi-150 kuye kwangama-170 ngomzuzu;
• khuphula isivinini ngenkathi ugijima kuze kube yimizuzu emi-5-10 - amabhithi angu-170-190 ngomzuzu.

Njengoba kungabonakala kokujwayelekile, izinkomba ziyashintsha. Kubaluleke kakhulu ukwazi ijubane lakho ngalinye ngokunembile ukuze ugcine umzimba wakho usesimweni esihle futhi ubale ukusebenza kwakho. Ngokuvamile kusetshenziswa amafomula akhethekile.

Kwabesifazane - 196 (uphawu olubucayi) - x (iminyaka). Abesilisa - ama-220s. Isibalo sokugcina inani lokushaya kwenhliziyo okungafanele kweqe lo maki.

Ukugijima ngesilinganiso senhliziyo esiphansi

Ukushaya kwenhliziyo okuphansi kubhekwa njengokushaya okuphakathi kuka-120 no-140 ngomzuzu lapho kugijima. Lezi zinkomba zinomphumela omuhle emsebenzini wenhliziyo, ngoba ngesikhathi sokuqeqeshwa akukho ukuphefumula okuncane, ukwehluleka ukuphefumula, i-colic eceleni. Lokhu kukuvumela ukuthi uqinise umzimba kancane kancane futhi ujwayele ukucindezeleka. Kancane kancane, zingakhula futhi ukusikwa kwemisipha kukhuphuke. Lokhu kuzodinga ukubalwa kwerejimeni yoqeqesho.

Ngemuva kokusebenza ngemisebenzi yokuqala, kunconywa ukuthi ungeze -7 amaminithi kubude besikhathi sokusebenza (cishe isikhathi esingu-1 emavikini ama-2-3). Ngakho-ke inhliziyo izokwazi ukuzivumelanisa nokwamukela umthwalo ngaphandle kokulimaza umzimba wonke.

Ukubalwa kohlelo kufanele kufaka phakathi:

• inani lama-run ngeviki;
• inani lamaminithi achithwe ngokugijima.

Kunconywa ukuthi ugijime kancane, ubheke njalo ukushaya kwenhliziyo. Kuhle ukwenza ukufudumeza okufishane ngaphambi kwekilasi. Lokhu kuzolungiselela imisipha yakho ukusebenza kwakho. Futhi, ngesikhathi sokuqeqeshwa, kufanele ushintshe ijubane uye ekuhambeni okuhamba phambili futhi okuphambene nalokho.

Ungasinciphisa kanjani isilinganiso senhliziyo yakho uma sikhuphuka ngenkathi isebenza?

1. Kunconywa ukunciphisa ijubane ngamakhilomitha angu-3-4 ngehora.
2. Kungcono ukuzivocavoca ukunyakaza ngezandla phansi (lokhu kuzonciphisa ukushaya kwenhliziyo nokucindezeleka enhliziyweni).
3. Akufanele ugijime emagqumeni (izintaba, amagquma, ama-hillocks amawa), njengoba imisipha yenhliziyo iqala ukumpompa igazi ngamandla.
4. Kufanele wehlise ijubane futhi ushintshele ekuhambeni, bese ngokufanayo.

Akunconyelwa ukwehlisa izinga lokushaya kwenhliziyo yakho ngokweqile. Lesi senzo singaphazamisa isigqi sokuphefumula futhi silimaze inhliziyo. Uma lezi zindlela zingasizi, ungacela udokotela wakho noma umqeqeshi osebenzayo ukuthola izeluleko.

Izinga lokuthola isilinganiso senhliziyo ngemuva kokusebenza

Ngemuva kokuqhuba ukuqeqeshwa, kukhona futhi inkambiso ekhethekile. Ibizwa ngokuthi ukululama ngoba umzimba ubuyela esimeni sayo esejwayelekile nesijwayelekile.

Ukushaya kwenhliziyo nesikhathi sayo sokutakula kuthinta kakhulu ukusetshenziswa kwemithwalo ethile. Uma inhliziyo ingabuyeli kokujwayelekile isikhathi eside, kusho ukuthi ukugijima kwakukukhulu kakhulu. Izifo ezahlukahlukene zingavela lapha.

Kunconywa ukuthi ubheke njalo ukushaya kwenhliziyo yakho. Kungakapheli imizuzu eyi-10-15, kufanele ibuyele esimeni sayo sokuqala. Ngaphandle kwalokho, kunconywa ukuthi uyeke ukuqeqeshwa futhi ungacindezeli inhliziyo yakho.

Kunemikhawulo:

• ukuvuselelwa ngama-20% ngemuva kwemizuzwana engama-60;
• ukuvuselelwa ngama-30% ngemuva kwemizuzwana engu-180;
• ukululama ngo-80% ngemuva kwemizuzwana engu-600.

Ngokuphathelene nezincomo zochwepheshe, kuyacaca ukuthi ungalinganisa kanjani ukushaya kwenhliziyo ngezikhathi ezithile. Lapho udlala imidlalo, lena yimisebenzi ephoqelekile. Sincoma ukusebenzisa isiqaphi sokushaya kwenhliziyo esifakwe esihlakaleni. Ngakho-ke umgijimi uzokwazi ukusebenzisa ibha ukulawula ngqo ukuphefumula kanye nokusetshenziswa okuyikho kwendlela.

Bukela ividiyo: Angakhali umama (May 2025).