Mayelana nombuzo wokwenza uhlelo lokuqeqesha, kuningi okulotshwe ngakho futhi, noma kunjalo, kuhlala kufanelekile. Isihloko sabasubathi, izinzuzo nabaqalayo, nangokuphathelene nezikhathi zokuziqeqesha futhi sizokhuluma ngokuqhubekayo.
Ukuqalisa izimiso zokuqeqesha
Izimiso zokuqeqeshwa zilula futhi ziyinkimbinkimbi ngasikhathi sinye, futhi kumayelana nazo okuzoxoxwa ngazo ngezansi.
Kancane kancane nokucabanga
Ukucabanga - ukuzivocavoca ngalunye kuthola ikhwalithi ethile, njengamandla noma ukukhuthazela, isivinini, nokunye okunjalo. Futhi lokhu akukhona nje ukuzivocavoca okunjalo - kuyisenzo sangamabomu, esinokuvolontiya nokucabangela.
Ukuqeqeshwa kancane kancane kuzokwakha ukukhuthazela namandla ohlelo lwe-musculoskeletal, amathambo nemisipha, uhlelo lwe-vascular nenhliziyo, ngoba ukuguqulwa okuhle akwenzeki ngemuva kokugijima okumbalwa.
Ukuqhubeka nokuqhubeka
Ukugijima kufanele kube yizimpawu ezibalulekile ezifanayo zokuphila kwansuku zonke, umkhuba ofana nokuxubha amazinyo noma ukudla kwasekuseni. Ukuze ugijime ukuze uzuze, ukwenza njalo kubalulekile, ngoba ngaphandle kokuqeqeshwa awukwazi ukuqhubekela enhlosweni yakho.
Ukuqhubeka nakho kubalulekile - izinguquko zokuqala zizozibonakalisa ngemuva kwamasonto e-3-4, futhi ngemuva kwezinyanga ezingu-2-3 singakhuluma ngokwanda kokubekezela ngesigamu. Uma ungazijwayeza izinyanga eziyi-1-2, lapho-ke ungabuyisa umumo wakho hhayi ngaphambi kwezinyanga ezi-2-3 zokuqeqeshwa.
Ungazami ukukhama ngesikhathi esilahlekile ngesikhathi esifushane - lokhu kuzoholela ekusebenzeni ngokweqile nasekulimaleni.
Ukungaguquguquki nokuphepha
Uhlelo oluhlanganisiwe kufanele lube nomlingiswa wohlelo oluthile. Kusuka ekufudumaleni kuze kufike ekugijimeni, kusuka ekuzivocavoca okulula kuya kokunzima, kusuka emabangeni amafushane kuya kwamade.
Futhi ukuphepha kubalulekile kuleli cala - akufanele kube yingozi ngenxa yokuqina kwayo, kepha khulisa imisipha namalunga esitimela kancane kancane. Ngemuva kwakho konke, noma yikuphi ukulayisha ngokweqile kokuqala noma ukunyakaza okungazelelwe kungaholela ekulimaleni.
Ungalwenza kanjani uhlelo lokuzivocavoca?
Lapho wenza uhlelo lokugijima, cabanga ngamaphoyinti amaningi. Okokuqala, hlanganisa ukuvivinya okulula nokunamandla nokugijima isikhathi eside kuhlelo. Kubalulekile futhi ukwandisa kancane kancane isikhathi sakho sokusebenza namandla ngo-3-5% masonto onke.
Ngesikhathi sokugijima, akufanele wenze zonke izinsuku zokuqeqeshwa - okungenani zinikeze izinsuku ezingu-1-2 zokuphumula. Futhi lapho uqeda uhlelo lwakho lokuqeqesha, qala ukwehlisa ukuqina koqeqesho lwakho esontweni ngaphambi kokuphela.
Kufanele uvivinye kangaki futhi uphumule kangaki?
Umthwalo nokuphumula okufanelekile kuyizinto ezibalulekile zokugijima ngempumelelo, lapho inhlanganisela yokuphumula nokugijima, okunengqondo ohlelweni, kuzosebenza njengesisekelo esihle kakhulu senqubekela phambili. Futhi noma kunjalo, ngeke ulimale.
Kepha ukuqeqeshwa nokuphumula kuyindaba yomuntu ngamunye, kuya ngokuqina kokugijima nokuqeqeshwa komsubathi. Isibonelo, kumgijimi oqeqeshiwe - okujwayelekile ukusebenzisa okungu-2 ngosuku, ukulayishwa kokuzivocavoca okukodwa, kwabaqalayo kufanelekile ukwenza ukusebenza okungu-3-4 ngesonto.
Isikhathi sokuqeqesha
Uhlelo olusebenzayo ngokwalo lungahlukahluka kusuka kumizuzu engama-40 kuye emahoreni angu-1.5-2, ngokwamabanga - ukusuka kumakhilomitha ama-4 kuye kwangama-20-30 ngosuku.
Akuwenzi mqondo ukufeza okuncane, ngoba uhlelo lwe-musculoskeletal, uhlelo lokuphefumula ngeke lukhule, nokuningi - amandla anjalo ayivelakancane, futhi umthwalo owedlulele ungadala ukulimala.
Isakhiwo sokuqeqesha
Isakhiwo sohlelo lokusebenza siqukethe amaphuzu alandelayo:
- Ekuqaleni, kukhona ukugijima okulula noma ukufudumeza, lokhu kuzoqala umzimba, kufudumeze imisipha futhi kukhuphule ukugeleza kwegazi, kunikeze umoya-mpilo kuzo zonke izitho nezinhlelo.
- Ingxenye eyinhloko ukugijima. Ukwelula nokugijima, ukugijima kancane - lapha usebenza ngokuya ngohlelo lwakho lokuzivocavoca.
- Futhi uhlelo lokulayisha luphela ngokupholisa komzimba - ukuhamba kancane, lapho zonke izinhlelo zibuyela esimweni semvelo, esizolile.
Ukugijima kungumdlalo wentando yeningi, ngaphandle kwemikhawulo ekhethekile yobudala nobulili. Into esemqoka ukuqeqeshwa okunekhono nesifiso sakho.
Ingabe udinga umqeqeshi?
Umqeqeshi onekhono uzosiza ekwehliseni kakhulu inani lamaphutha enziwe ngesikhathi sokugijima, futhi lokhu kubaluleke kakhulu kwabaqalayo. Futhi uma uziqeqesha ngaphandle kwayo - kuyefana nokwenza kahle ikharikhulamu yesikole ngaphandle kothisha.
Okunikezwa usizo lomqeqeshi:
- Ukwakha uhlelo lokuqeqesha olufanele, kucatshangelwa ukuqeqeshwa komgijimi bese ugxila kwimiphumela.
- Ukulungisa inqubo yokugijima ngesikhathi sokuqeqeshwa, okuzoqeda ukulimala nokwelula.
- Uzophendula imibuzo yakho ngobungcweti - ukuqina kokudla nokuqeqeshwa, imishini nokusebenza ngokusezingeni elifanele.
- Abaqalayo bavame ukungabi nesineke sokuqhubeka nokuzivocavoca okude, kepha umqeqeshi uyisikhuthazo sakho nokuqina kwakho.
- Umqeqeshi uzolungisa kancane kancane nangokufanele uhlelo lwakho lokuqeqesha nokusebenza kwesimo sakho somzimba, akhuphule noma anciphise amandla.
Futhi ekugcineni. Ukuxakaniseka akukhona nje ukugijima endaweni eyisicaba, kepha futhi ukukhuphuka amagquma, ukufudumeza nezinye izinhlobo zokuzivocavoca ezizosiza ukuthuthukisa ithoni nokufeza imiphumela engcono.
Kusetshenziswa amagajethi wokuqeqesha
Uma kunombuzo ngokusetshenziswa kwamagajethi - maqondana nalokhu, kufanelekile ukucubungula amaphuzu amaningi abalulekile:
- Ngokuzivocavoca kwekhwalithi ephezulu, igajethi isebenza njengedivayisi enhle kakhulu, esebenzayo futhi esebenzayo.
- Igajethi ingasetshenziswa njengekhalenda eliphathekayo, lapho kufakwa khona ishejuli nokuqina kokujima.
- Kwezinye izinhlobo, kunemisebenzi eminingi ewusizo njengomqeqeshi womuntu siqu, oqapha ukusebenza kokuzivocavoca, futhi akulungise lapho kudingeka.
- Ngokuhlanganiswa nohlelo oluhlakaniphile lwenzwa yesifuba efunda ukusikwa kwenhliziyo, ibheka isimo senhliziyo, ukushaya kwenhliziyo kuphela, kepha futhi ikuvumela ukuthi uthinte izibalo zakho.
Empeleni, ukusebenzisa amagajethi kuyabiza, kepha kuyasebenza kakhulu.
Kufanele uyeke nini ukuzivocavoca umzimba?
Uma uziqeqesha njalo unyaka wonke, kuhle lokho futhi uzowufinyelela umgomo wakho.
Kodwa-ke, kukhona okwehlukile kokusebenza - lawa amaphuzu alandelayo:
- Ukushaya kwenhliziyo okuphumule okuphezulu noma okuphansi. Ukuqunjelwa nokungalingani, ukukhathala nokuphelelwa amandla, ukukhathala kwesistimu yezinzwa yimiphumela yokuqeqeshwa okunamandla. Ngakho-ke, kufanelekile ukuphumula umzimba isikhashana. Kuze kube nini? Kuze kubuye izinga lokushaya kwenhliziyo libuyele kokujwayelekile futhi lihlale lizinzile isikhathi eside.
- Amanani aphezulu okucasuka. Ngakho-ke ukugijima njalo kuthinta kabi imvelaphi yomgijimi - lokhu kwenzeka ngenxa yokukhiqizwa kanye nokukhishwa kwe-hormone cortisol ngesikhathi sokugijima. Futhi-ke, phatha imizwa yakho emibi ngokuphumula okuhle nokuphumula.
- Ubuhlungu namajaqamba emisipha - lokhu kungaba ngumphumela wokuqina ngokweqile nokuqina okukhethwe ngokungafanele. Ukwelashwa kuleli cala ukuphumula nokudla okunomsoco, ukunyakaza okuncane, kepha uma kungekho ngcono, kufanelekile ukuvakashela udokotela.
- Ukugula okubandayo nokuphefumula. Njengoba abasubathi nodokotela besho, ukugijima kuyisigameko emasosheni omzimba futhi lokhu kungashukumisa i-ARVI futhi, okuthakazelisa kakhulu, hhayi nasekwindla noma ebusika, kodwa ehlobo.
Ukugijima kungukuhamba, futhi ukunyakaza kungukuphila nomsebenzi ogcwele wawo wonke umzimba. Kepha ukugijima kuzozuzisa uma uhlelo lokuqeqesha lwenzelwe kahle hhayi okunye.
