Ukugijima kungenye yezivivinyo zomzimba ezinhle kakhulu zokugcina ithoni ephelele yomzimba womuntu, ngenkathi ukusebenzisa izivivinyo kuqinisa amasosha omzimba futhi kuthuthukise impilo yonke.
Kumuntu, ukugijima kuyindlela engcono kakhulu yokugcina imfanelo yomzimba nokukhuphula isimo sakhe sengqondo sibe sezingeni elijwayelekile.
Izinzuzo zokugijimela umzimba wesilisa
Ukugijima kuvumela umzimba wesilisa ukuba uqinise, futhi uthole ithoni edingekayo. Ngaphezu kwalokho, izinzuzo zingabonakala ezintweni eziningi ezinhle ezithinta izindawo ezahlukahlukene zomzimba, kufaka phakathi isimilo somgijimi noma umgijimi.
Ukuqinisa imisipha nokuthuthukisa ukukhuthazela
Ngenxa yokubandakanyeka kwamaqembu emisipha amaningi, kuvela lezi zinto ezilandelayo:
- ukwandisa ukukhuthazela komzimba jikelele;
- ukwanda komthwalo ongaba mkhulu kakhulu, emzimbeni nasemqenjini othile wemisipha;
- ukuqiniswa kwemicu yemisipha ngenxa yokusebenza komzimba njalo;
- ukuthuthukiswa kokuqina kohlelo lwe-musculoskeletal ngokwanda kokunamathiselwe kwemisipha emathanjeni amathambo.
Ithonya ezinhlelweni ezahlukahlukene zomzimba womuntu
Ukusebenza okufanelekile kuthinta amasistimu amaningana emzimbeni aqala ukusebenza ngendlela ethuthukisiwe:
- ukugijima kuvusa isimiso sezinzwa;
- isigqi nekhwalithi yesistimu yenhliziyo kuyathuthuka;
- ukwanda komzimba jikelele, ngenxa yokuqiniswa kwayo yonke impilo;
- kukhona ukuthuthukiswa kokugaya umzimba, okukuvumela ukuba ujwayele ibhalansi ye-acid-base emzimbeni womuntu. Lokhu kuvame ukuholela ekunciphiseni isisindo nasekuzuzeni isisindo somzimba esifanele;
- ukugaya kuthuthuka, kufaka phakathi amathumbu nesisu kuqala ukusebenza kangcono.
Ukusekelwa kwethoni yomzimba
Nganoma yiluphi uhlelo olusebenzayo, ithoni yomzimba iyagcinwa.
Kulokhu, ithoni ingaba ngezinhlobo ezintathu:
- umzimba wonke, okungukuthi, ithoni ejwayelekile yomzimba;
- amaqembu emisipha - ithoni yendawo;
- noma imuphi umsipha othintekayo - ithoni yemisipha, okwandisa ukuqina nokuqina kwemicu yemisipha.
Ukunqoba ukudangala nokucindezeleka
Ukuqeqeshwa kokugijima kubhekwa njengendlela ephumelela kakhulu yokuqeda ukucindezeleka noma ukunqoba. Lokhu kungenxa yokuthi ngenkathi isebenza, kuvela izinto zesibili ezisiza ukuqeda ukucindezeleka:
- ukukhiqizwa kwe-hormone yenjabulo;
- ukugijima, njenganoma yimuphi umsebenzi womzimba, kuzoqeda ngokuphelele imicabango emibi;
- noma ukufudumeza okufishane kuthuthukisa imizwa,
- ngenxa yokusebenza, impilo yonke iyathuthuka, okuvame ukuholela ekusimeni kwesimo sengqondo somuntu;
- ukuvivinya umzimba okuncane kukuvumela ukuthi unciphise ukukhathala okunqwabelene, okuhamba kanye nokuxineka nokucindezeleka;
- ukugijima kungumuthi ongcono kakhulu wokuphazamiseka kwemizwa.
Ukuthuthukisa intando nokuzikhuza
Kukholakala ukuthi impikiswano ikuvumela ukuthi uthuthukise intando nokuziphatha komuntu.
Ukugijima kuyindlela enhle yoku:
- ukuzinqoba, kufaka phakathi uhlelo lokuzithandela;
- ukuthuthukisa ukuzethemba kwakho;
- ukuthola ukuzethemba nokuzethemba;
- ukuthuthukiswa komlingiswa oqinile nongenakuyekethisa.
Ngaphezu kwalokhu okungenhla, kukhona nenye impahla ebalulekile ebalulekile - ukuzithiba nokuzithiba kuyathuthuka. Lokhu kubangelwa ukunqoba kwakho njalo nokukhathala kwakho.
Ukwehla kwezinqolobane ezinamafutha
Imvamisa, ukuqeqeshwa okugijimayo kusetshenziselwa ukulwa namafutha omzimba. Ukugijima kuhle kulokhu ngoba kukuvumela ukuthi:
- ukuqeda isisindo esiningi;
- gcina isimo somzimba esifanele;
- ukushisa ama-calories;
- uthole umzimba omncane;
- funa amaqembu athile emisipha.
Kufanele kukhunjulwe ukuthi ukulahleka kwesisindo okuyinkimbinkimbi kusebenza kakhulu, okungukuthi:
- ukuqeqeshwa kokugijima;
- ukufaneleka;
- ukudla okunomsoco;
- indlela yokuphila enempilo.
Futhi, ukugijima ngokuvamile kuyisizathu sokulahlekelwa isisindo ngenxa yokushintshela ekudleni okunempilo kanye nokwenza ngcono isimo somzimba somzimba, okwenzeka ngenxa yokugcina impilo enempilo.
Ukwenza ngcono ikhwalithi yamandla
Ukuthuthuka kwekhwalithi yamandla ngenxa yokusebenza kwenzeka ngokwanda kwethoni ejwayelekile yomzimba, kanye ne:
- ukwenza ngcono ukugeleza kwegazi;
- ukuqedwa kwemiphumela yokuphila budisi;
- ukukhuthazwa kokukhiqizwa kwe-testosterone;
- ukwenza ngcono ukusebenza kohlelo lokujikeleza kwegazi, kufaka phakathi nohlelo lwe-genitourinary.
Izinguquko eziningi ezihlobene nobudala emzimbeni zithinta amandla. Isibonelo, ukuthuthukiswa kwe-prostatitis kungenzeka, okuholela ekungasebenzi kahle kancane kancane kohlelo lwesilisa lokuzala.
Ukugijima kuzosiza ukuvimbela ukuthuthukiswa kweziningi zalezi zifo, ngakho-ke kuzogcina impilo yamadoda isikhathi eside ngangokunokwenzeka.
Ukugijima ekuseni nakusihlwa - yikuphi okungcono?
Lapho ukhetha ukujima okugijima ekuseni noma kusihlwa, udinga ukunaka zonke izici zomsebenzi ekuseni nakusihlwa.
Izici zokugijima ekuseni:
- ukugijima ekuseni kuyithuba elihle kakhulu lokuvusa umzimba futhi ulilungise kwisigqi sansuku zonke sohlelo lomsebenzi;
- ekuseni, umzimba akufanele ubhekane nomsebenzi owandisiwe womzimba, ngoba lokhu kungaholela emiphumeleni emibi ngendlela yokuhlaselwa yinhliziyo nokushaywa unhlangothi. Lokhu kungenxa yokuthi emahoreni okuqala wokuvuka, umzimba awukalungeli imiphumela yesikhathi eside kuwo yemithwalo, kufaka phakathi leyo yemvelo yokusebenza;
- kuyadingeka ukukhetha izinga elifanele lomthwalo, kanye nokuzifudumeza ngaphambi kokugijima ekuseni kuze kube yilapho yonke imisipha yomzimba ifudumele ngokuphelele. Ngakho-ke, ngesikhathi sokugijima ekuseni, izivivinyo zenziwa ngendlela yezakhiwo ezigcwele;
- umgijimi ophakeme wasekuseni unebanga elifinyelela kwikhilomitha elilodwa, ngaphandle kwalapho, umgijimi engumdlali osezingeni eliphakeme okwazi ukubekezelela umthwalo wasekuseni ngaphandle kokulimala empilweni.
Izici zokugijima kusihlwa:
- ukugijima kusihlwa kudambisa ukulala;
- ukugijima kusihlwa akufanele kwenziwe emigwaqeni nasemigwaqweni yedolobha, ngakho-ke udinga ukukhetha izindawo zepaki noma zehlathi. Lokhu kungenxa yokuthi umoya wasedolobheni wakusihlwa ungcoliswe kakhulu kunowasekuseni;
- ukugijima kusihlwa kungenziwa ebangeni lamakhilomitha amaningi, ngoba yilesi sikhathi sosuku lapho umzimba usebenza kahle kakhulu;
- ukugijima kusihlwa kugcina isimo esijwayelekile somqondo womuntu. Isibonelo, ingcindezi nengcindezi ziyakhululwa ngale ndlela;
- ukugijima kusihlwa kuvuselela umzimba kusasa;
- ukuqeqeshwa kuzokhulisa ukuthuthukiswa kwesakhiwo semisipha nomzimba;
- isigqi sakusihlwa sohlelo lokuzivocavoca singasetshenziswa kakhulu ohlelweni lokunciphisa umzimba;
- kusihlwa okumatasa kukuvumela ukuthi unciphise impilo yokuphila. Isibonelo, ukugijima kusihlwa kuyisinqumo esingcono kakhulu kubasebenzi basehhovisi.
Uma kuqhathaniswa ukugijima kusihlwa nasekuseni, kuba sobala ukuthi ukugijima kusihlwa kuyisinqumo esingcono kubantu abanezinkinga zempilo noma lezo zigaba ezichitha cishe usuku lonke zinomsebenzi omncane emsebenzini.
Ukugijima ekuseni kusetshenziswa kakhulu ngabadlali abangochwepheshe noma labo abanesimiso esimatasa sakusihlwa.
Ukugijima kuba namuphi umphumela kubantu besilisa?
Noma ikuphi ukujima okusebenzayo kunomthelela omuhle emzimbeni womuntu.
Ngesikhathi esifanayo, kunemiphumela eminingi emihle:
- kuqinisa uhlelo lwezinhliziyo
- amandla amaphaphu nenhliziyo kuyanda;
- ukusebenza kohlelo lwe-musculoskeletal luyanda;
- ukusebenza kwesibindi kuyathuthuka;
- okuqukethwe cholesterol egazini kuyehla;
- ngezinyawo eziyizicaba, kunconywa ukuthi ugijime kancane ezicathulweni eziklanywe ngokukhethekile;
- imiphumela emibi yokuphila kokuhlala phansi iyancipha;
- kukhona ukwanda kwamandla kanye nokujikeleza kwegazi;
- umzimba ubuyela esimeni esifanele somzimba, kuyilapho ithoni nempilo yendoda inyuka.
Ukuzivocavoca umzimba ngohlobo lokuzivocavoca kungenye yemiphumela ezuzisa kakhulu emzimbeni womuntu, ngenkathi ukugijima kunomthelela omuhle emzimbeni womuntu ngendlela yokuthuthukisa impilo nokwandisa ithoni jikelele.
Umphumela omuhle wokugijima okulula emzimbeni wendoda futhi uyivumela ukuthi inciphise inqubo yokuguga yomzimba. Kuyadingeka ukukhumbula ukuthi ukugijima kufanele kulawulwe kumuntu ngamunye, okungukuthi, zonke izici zesimo sempilo nomzimba ziyabhekwa. Ukuqeqeshwa okufanele kokugijima kuzoholela kwikhwalithi yempilo ethuthukisiwe.
