Ukugijima kunomthelela omuhle ohlelweni lwangaphakathi lomzimba. Kukhona ukunyakaza okuncane kwazo zonke izitho (isibindi, izinso, inhliziyo, ubende nezinye) - lokhu kuyisikhuthazo esihle kakhulu somsebenzi. Igazi ligcwele umoya-mpilo, licebisa umzimba wonke ngalo. Lesi senzo sishiya imiphumela emihle - ithuthukisa imetabolism, ukuvimbela izifo ezahlukahlukene. Isibindi siyindlala ebaluleke kunazo zonke eyimfihlo esebenza njengesihlungi.
Ikhiqiza ijusi lenyongo nesisu, okuyizinto ezibalulekile zomgudu wokugaya ukudla. Udinga ukunakekelwa okukhethekile nokunakekelwa. Indlela elula yokuzigcina nokuzihlanza ngokugijima. Ungakhohlwa, sikhuluma ngokuvinjelwa nokuvinjelwa kwezinkinga ezinkulu emzimbeni. Uma kukhona ukuxilongwa, kuzolashwa.
Imiphumela yokusebenza esibindini
Ngesikhathi sokusebenza, ukuvuselelwa kweseli okuyingxenye kwenzeka kuzicubu zesibindi, ukusetshenziswa komoya-mpilo kuphakeme izikhathi ezi-2-3 kunokujwayelekile. Uhogela futhi ukhiphe umoya, i-diaphragm icindezela futhi ikhulule (ngokulandelana) izindonga zesibindi, ngaleyo ndlela ithuthukise ukuphuma kwe-bile, ukuvuselelwa kwezicubu kwenzeka.
Ukugijima kunganciphisa i-cholesterol egazini. Ngokugijima nsuku zonke izinyanga ezi-1 - 1.5 izinyanga ezingama-30 kuya kwengu-60, kwakheka izigaqana ezinamandla kwinyongo nasemikhombeni, zifaka isandla ekususweni kwamatshe amatshe.
Ukukhuthaza ukusebenza kwesibindi
Umholi ekuvuseleleni ukusebenza kwesibindi ukondleka okufanele:
- Ukudla okwanele kwamaprotheni.
- Ama-apula abhakiwe, imifino - ifayibha.
- Ukusetshenziswa kwansuku zonke kokudla okuqiniswe ngovithamini C.
- Imenyu icebile emafutheni emifino nezilwane, umthombo yimikhiqizo yobisi.
- Ukwenqaba ngokuphelele utshwala
- Amanzi amabili - amabili nohhafu wamalitha ngosuku.
Ukuvikelwa emiphumeleni emibi yotshwala
Odokotela baseMelika - ososayensi bathole ukuthi ukugijima kuvikela isibindi ekuthuthukiseni izinqubo zokuvuvukala eziqubuke nokusetshenziswa kotshwala njalo.
Ukudakwa kudala izinkinga ezinkulu zempilo: ukukhula kwesifo esinamafutha esibindi, ukuqina kwesibindi nomdlavuza. Ababhali bathi: "Ukuphuza ngokweqile kungenye yezimbangela ezivame kakhulu zokuhluleka kwesibindi okungapheli." Ukuvivinya umzimba njalo kuvikela ukungasebenzi kahle komzimba, okuholela ekulimaleni unomphela kwesibindi.
Masenze isiphetho esincane: ukuzivocavoca nge-aerobic kuvimbela ukulimala kwesibindi kubantu abangakwazi ukuyeka ngokuphelele utshwala. Ukuvivinya umzimba okulinganisiwe kusiza ekugcineni impilo enhle isikhathi eside, kunciphisa ubungozi bezifo eziyingozi kakhulu.
Iyiphi indlela engcono yokusebenzela impilo yesibindi?
Indlela ekhethekile yokugijimela izifo zesibindi yasungulwa ngudokotela waseRussia uS. Araslanov:
- Ngaphambi kokuqeqeshwa, kubalulekile ukuphuza i-decoction yamakhambi we-choleretic, okuzokhuphula ukuphuma kwenyongo emile emzimbeni.
- Qala ukuqeqeshwa ngokuhamba okuguqukayo: njalo ngemizuzu engu-4 yokuhamba kancane, ukuhamba kwenziwa ngokusheshisa kwamamitha ayi-30-40 - amasonto ama-4-6.
- Ukuhamba ngesivinini okunye ngokugijima okuhamba kancane.
- Kubalulekile ukugcina inqubo yokuphefumula esiswini ngesikhathi sokuqeqeshwa: ukuphefumula okufushane ngezinyathelo ezi-1 - 2 kanye nokukhipha umoya okude ngezinyathelo ezi-3 - 5.
Ukugijima ngokushesha
Ukugijima ngokushesha kunconyelwa amabanga amafushane ezindleleni eziningana (amamitha ayi-100). Lolu hlobo lulungele ukuthuthukiswa kokuqina kanye nemincintiswano yezemidlalo.
Ngemuva kokugijima ngokushesha, kuyalulekwa ukuthi usebenzise amanye amakhilomitha ayi-1 - 1.5 ngesivinini esincane, phumuza umzimba wakho, vumela izingalo zakho zilingane njengezintambo. Esimweni sethu, njengokuvikela izifo, akusifanele.
Ihamba kancane
Ukuhamba kancane wuhlobo lokuqeqesha oluqinisa impilo, olubizwa ngokuhamba umjaho.
Bambiza ngonyawo — ukuhamba ngejubane elisheshayo futhi uhamba ngesivinini esihle esisheshayo. Sifaka nokugijima nokuhamba lapha.
- Kubalulekile ukuqapha ukuphefumula kwakho, akufanele kuphambuke. Ukuphefumula kuyalingana, hhayi kushubile.
- Kubalulekile ukukhumbula ukuthi udinga ukuphefumula ngamakhala nangomlomo. Ngaphandle kwalokho, umzimba umane ngeke ube ne-oxygen eyanele.
- Siqapha ukushaya kwenhliziyo, kuhle ukushaya okungu-120 ngomzuzu.
- Umzimba kufanele ukhululeke.
Ijubane elilinganisiwe libalwa ngokuhamba ngokunethezeka kwamaqembu amathathu abantu:
- Abantu asebekhulile. Ijubane imizuzu eyi-10 ngekhilomitha (cishe i-6 km / h).
- Abantu abadala. Isivinini semizuzu engu-7 - 9 ngekhilomitha (6-10 km / h).
- Abasubathi. Shesha ufike ku-20 km / h.
Ungabagcina kanjani abagijimi ekubeni nezinkinga zesibindi
- Bheka isikhathi esiphakathi kokudla nokusebenza komzimba (amahora amabili)
- Qala ngokuzivocavoca umzimba.
- Ukugijima ngenjabulo, ngejubane elimnandi.
- Bheka isigqi sokuphefumula.
- Sabalalisa umthwalo ngokulinganayo.
Ezemidlalo zidinga indlela enengqondo. Udinga ukukwenza, ucabangela izici zomzimba wakho, ukhethe ngokucophelela uhlelo olufanele.
Ngeshwa, ababaningi abantu abaphilile emphakathini, kubalulekile ukugxila kuzo zonke izifo ezikhona kanye nezingozi ezingaba khona. Landela iseluleko sikadokotela wakho. Imidlalo yokuzikhandla ngokulinganisela ihlala ivuna.
