Okuhle kwabaqalayo
I-6K 0 07.04.2018 (igcine ukubuyekezwa: 16.06.2019)
Ukuqeqeshwa kweCardio kungenye yezinto ezibalulekile zokuqeqeshwa kwanoma imuphi umsubathi, kungaba ukwakha umzimba, i-crossfit noma eminye imidlalo yamandla. Kubaluleke kakhulu ukugcina konke ubuqili lapho wenza izivivinyo ezihlobene nokusebenza kwemisipha yenhliziyo. Into ebaluleke kakhulu ingabhekwa njengokuphefumula okulungile ngenkathi isebenza. Yiziphi izici ezidinga ukucatshangelwa ngenkathi zisebenza? Ukuphefumula kanjani: ikhala noma umlomo? Futhi kuthiwani uma uhlangothi lwakho lubuhlungu ngokugijima?
Kungani kubalulekile ukuqapha ukuphefumula kwakho?
Ukuphefumula yingxenye ebalulekile yanoma yikuphi ukuzivocavoca umzimba, hhayi nje ukugijima. Ngempela, ngaphandle kwe-oxygen, imisipha ishintshela ku-anaerobic glycolysis, eyehlisa kakhulu ukukhuthazela kwayo futhi yehlise ukusebenza kokuvivinya umzimba. Ukuphefumula:
- Inikeza umoya-mpilo kuwo wonke umzimba.
- Iqinisekisa ukusebenza okujwayelekile kobuchopho, obhekene nokuxhumana.
- Yehlisa isici sokucindezeleka sokugijima, esinciphisa isici sokuhlehla.
- Ukushiswa kwamafutha engculazi, njengoba amafutha aqediwe angahlanganiswa kuphela ne-oxygen eningi.
- Isiza ukuqeda i-glycogen yesibindi eyeqile futhi inyuse isikhathi sokusebenza jikelele.
- Isiza ukulawula ukushaya kwenhliziyo: ukujula nokuningi ngisho nokuphefumula, kuba kuncane kakhulu. Ngakolunye uhlangothi, ukuphefumula komlomo okungajulile, okusheshayo kusiza ukusheshisa imisipha yenhliziyo yakho.
Yingakho kubalulekile ukuqapha inqubo yakho yokuphefumula hhayi kuphela lapho usebenza, kodwa futhi nangesikhathi sokuzivocavoca okuyisisekelo.
Ikhala noma umlomo?
Inqubo yokugijima esezingeni eliphakathi nendawo ibandakanya ukuphefumula ngamakhala... Indlela yokuphefumula ilula ngokwedlulele, ibizwa 2-2:
- Kuzo zonke izinyathelo ezimbili (kwesobunxele nangakwesokudla), kuthathwa ukuhogela.
- Izinyathelo ezimbili ezilandelayo ukukhipha umoya.
Le nqubo ingashintshwa ngo-1-2, 2-1, 1-1, 3-3, 4-4 nabanye (inombolo yokuqala iyinombolo yezinyathelo zokuhogela umoya ngamunye, eyesibili - ukukhipha umoya), ngokuya ngamandla wokugijima. Isibonelo, lapho kugijinywa entanjeni, kuvame ukusetshenziswa i-1-2, 2-1 noma i-1-1.
Ukuphefumula ngomlomo wakho ngenkathi ugijima akunconyelwe ngezizathu ezilandelayo:
- I-oksijeni, edlula emgodini womlomo, iyomisa uhlelo lwama-mucous, okuthi, ngokulahlekelwa okuvamile ketshezi, kubangele ukungakhululeki.
- Lapho uhogela ngokujulile ngomlomo, ingcindezi evela ku-diaphragm eyehlayo iphakeme kakhulu, okungaholela ebuhlungu obukhulu ohlangothini.
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Kungani uhlangothi lwami lubuhlungu ngenkathi ngigijima futhi yini okufanele ngiyenze?
Lapho kusebenza, ubuhlungu bungabonakala ohlangothini lwesobunxele noma kwesokudla. Ubuhlungu uqobo abuyona into ebucayi, kungahle kube nezizathu eziningi zokubonakala kwayo:
- Ukukhuthazela okubuthakathaka, ukufudumeza okungekuhle. Ubuhlungu kuleli cala busho ukuqoqwa kwegazi eliningi esibindini / esibondeni, okungaphansi kwengcindezi (kusuka ekwehliseni i-diaphragm ngesikhathi sokuhogela) kubangela ubuhlungu. Kungakho udinga ukwandisa kancane ijubane nobude bokuzivocavoca kwakho. Ukuzifudumeza okuhle nakho akudingeki amalunga kuphela, kepha nohlelo lwezinhliziyo. Uma uhlangabezana nalolu hlobo lobuhlungu ekuqaleni kokuzivocavoca kwakho, udinga ukwehlisa ijubane, ushintshele ekuhambeni futhi uphefumule ngokujulile nangokuhamba kancane.
- Ukuphefumula okungajwayelekile okuvame kakhulu, njengephethini engu-1-1 ngesikhathi sokugijima okuphansi kuya kokuphakathi, nakho kungaba yimbangela. Konke okudingeka ukwenze ukuphefumula ngokujule nangaphezulu njalo.
- Ukudla kwakamuva. Isisu sicindezela i-diaphragm, bese sicindezela emaphashini. Uma unesidlo esinomsoco, udinga ukuphumula okungenani amahora angu-1.5-2.
- Izifo ezingalapheki zezitho zangaphakathi. Isibonelo, lokhu kungaba nge-hepatitis. Ukuhlola okufika ngesikhathi kuphela kuzosiza lapha (ngokwesibonelo, i-ultrasound yesisu ngaphambi kokuqala ukuqeqeshwa) nokubonisana nodokotela.
Ukuphefumula kanjani?
Eqinisweni, ukuphefumula okulungile kuyahlukahluka ngohlobo lokugijima. Ukuze kusebenze kahle nempilo, kusetshenziswa amasu ahlukene. Isibonelo, lapho ugijima ngejubane eliphezulu, udinga ukuphefumula ngangokunokwenzeka, kepha lapho usebenza endaweni elinganiselayo yokushaya kwenhliziyo, udinga ukunamathela kuzindlela eziqinile ezizokhulisa ukusebenza kahle futhi zisize ukuqeda amafutha amaningi.
Ake sibhekisise ukuthi ungaphefumula kahle kanjani ngenkathi usebenza ezimweni ezahlukahlukene:
Umfutho | Ukuphefumula kanjani? | Kungani? |
| Ukugijima kokuzifudumeza | Phefumula kuphela ngamakhala akho. Ungasiziba lesi sinyathelo. | Uma uphefumula ngamakhala akho, indawo yakho yesifuba izosebenza, hhayi i-diaphragm yakho. Lokhu kuzonciphisa ukucindezela kwesibindi nobende, ngakho-ke kugweme izinhlungu. |
| Ukusebenza okuphansi (60-69% kwenhliziyo ephezulu) | Kunconywa ukuphefumula umoya ogcwele. Isikimu sisezinyathelweni - 3-3, 2-2 noma 2-3. | Lapho usebenza kule ndawo, kubalulekile ukuhlinzeka imisipha nge-oxygen ukuze izitolo zangaphakathi ze-glycogen zingaqali ukushisa, futhi umzimba uthola amandla kushukela otholakala esibindini, hhayi emisipheni. Kulesi sigaba, ungaphefumula hhayi ngesifuba, kodwa nge-diaphragm. |
| Ukugijima endaweni ye-cardio (irejimeni yokushisa amafutha e-aerobic, 70-79% wezinga eliphezulu) | Kungcono ukuphefumula ngamakhala. Isikimu 2-2 noma 2-3. | Lapho usebenza endaweni ye-cardio, udinga ukuqapha isinyathelo sakho futhi ugcine isilinganiso esifanayo sokuphefumula. Zombili lezi zinto zinciphisa umthwalo wokushaqeka esibindini nasesipilini, okuzovumela amandla ukuthi agcinwe isikhathi eside futhi agweme ubuhlungu. |
| Ukusebenza ngamandla okukhulu (izinga lokushaya kwenhliziyo elingaphezu kwama-80% wobukhulu, sebenza endaweni ye-anaerobic) | Kungcono ukuphefumula ngomlomo uhhafu womoya. Isikimu sikhethwa ngakunye ukuze kube lula. | Lapho usebenza ngamandla, kubalulekile ukuphefumula uhhafu womoya ukuze unciphise ingcindezi ezithweni zangaphakathi, lokhu kwehlisa ubuhlungu. |
| Isikhathi sokusebenza | Kungcono ukuphefumula ngamakhala, uhhafu wediyaphragm. | Kufana nokusebenza ngamandla okukhulu. |
Ezinye izincomo
Kunemihlahlandlela embalwa yokuphefumula engakusiza ukuthi uthuthukise ukusebenza kwakho okusebenzayo:
- Phefumula ngesigqi. Khumbula ukuthi ekuphefumuleni ngakunye inhliziyo yakho iyashesha, futhi uma uphefumula ngokweqile nangaphandle kwesigqi, khona-ke udala "i-arrhythmia" ngokungeyikho, ekhulisa umthwalo hhayi enhliziyweni kuphela, kodwa kuzo zonke izitho.
- Uma kubuhlungu ohlangothini lwakho, thatha isinyathelo, phefumulela phansi ujule kancane. Ngenkathi uhogela, cindezela indawo ethintekile ngeminwe yakho, ngenkathi ukhipha umoya, dedela. Ngemuva kwemijikelezo emi-2-3, ubuhlungu kufanele bume.
- Uma inhliziyo yakho iqala ukuhayiza ngenkathi ugijima, yehlisa umfutho bese ushintshela ekuphefumuleni okujulile okwe-diaphragmatic ngomlomo wakho.
Ukufingqa
Njengoba usuyazi kahle inqubo yokuphefumula yamakhala ngenkathi ugijima, ngeke nje uthuthukise inhlalakahle yakho (uhlangothi luzoyeka ukulimaza), kodwa futhi uzothuthukisa ukusebenza kwakho, ngaphezu kwalokho, usheshise inqubo yokushisa kwamafutha.
Into esemqoka okufanele uyikhumbule ukuthi uma ugijima ngejubane eliphezulu (phakathi nomncintiswano noma i-WOD enzima isikhathi esithile), ukuphefumula kubalulekile, kepha-ke, uma ushoda ngomoya, kungcono ukushintshela ekuphefumuleni okungajulile. Umsebenzi wakho omkhulu ukunikeza umzimba inani elanele lomoya-mpilo. Ukuqeqeshwa okujwayelekile kuphela endaweni ye-aerobic kuzosiza ukuthuthukisa amaphaphu akho nemisipha yenhliziyo, okuzokuvumela ukuthi ugijime isikhathi eside, ngokushesha futhi ngaphandle kwendlela yokuphefumula ephazamisayo.
