Ukubhukuda kunye nokugijima akukona nje ukuzivocavoca okuqhelekileyo kwindawo yokuzivocavoca, kodwa kunye neendlela zokuzilolonga ezikhethwe ngabantu abaninzi abangayi kwi-gym. Njengabameli ababini be-cardiovascular exercise, badlala indima ebalulekileyo ekugcineni impilo yonke yomzimba kunye nengqondo, kwaye zombini zisebenza ngokufanelekileyo ukutshisa iikhalori kunye namafutha.
Ziziphi iingenelo zokuqubha?
1, Ukuqubha ifanelekile abantu abonzakeleyo, samathambo kunye nezinye izifo. Ukubhukuda kuyindlela ekhuselekileyo yokuzivocavoca kubantu abaninzi abahluphekayo, umzekelo, isifo samathambo, ukulimala, ukukhubazeka. Ukuqubha kunokunceda ukuthomalalisa iintlungu ezithile okanye ukuphucula ukuchacha emva kokwenzakala.
2, Phucula ubuthongo. Kuphononongo lwabantu abadala abanengxaki yokuphuthelwa, abathathi-nxaxheba bachaze umgangatho wobomi obuphuculweyo kunye nokulala emva kokuzivocavoca rhoqo kwe-aerobic. Uphononongo lujolise kuzo zonke iintlobo zomthambo we-aerobic, kubandakanywa oomatshini be-elliptical, ukukhwela ibhayisekile, ukuqubha nokunye. Ukuqubha kufanelekile kubantu abaninzi abaneengxaki zomzimba ezibathintela ukuba babaleke okanye benze eminye imithambo ye-aerobic.
3, Xa equbha, amanzi enza ukuba imilenze ibe namandla, incede ukuwaxhasa ngexesha lokushukuma, kwaye inika ukuxhathisa okuthambileyo. Kwisifundo esithile esivela kumthombo othembekileyo, inkqubo yokubhukuda kweeveki ezingama-20 yanciphisa kakhulu intlungu kubantu abane-multiple sclerosis. Bakwachaza ukuphuculwa kokudinwa, ukudakumba kunye nokukhubazeka.
Ziziphi iingenelo zokubaleka?
1, Kulula ukuyisebenzisa. Xa kuthelekiswa nokuqubha, ukubaleka kulula ukukufunda kuba yinto esizalwa nayo. Nkqu nokufunda izakhono zobuchwephesha ngaphambi kokubaleka kulula kakhulu kunokufunda ukuqubha, kuba abanye abantu banokuzalwa besoyika amanzi. Ukongeza, ukubaleka kuneemfuno ezisezantsi kokusingqongileyo nakwindawo kunokuqubha.
Ukubaleka kunokuphucula impilo yamadolo kunye nomva. Abantu abaninzi bacinga ukuba ukubaleka ngumdlalo onempembelelo embi kumalungu. Kwaye kuyinyani ukuba ezinye iimbaleki kuye kwafuneka zitshintshele kwibhayisekile ngenxa yeentlungu zamadolo. Kodwa ngokwe-avareji, abantu abadala abahleliyo, abangekho-bume babeneengxaki ezimbi zamadolo nomqolo kuneembaleki ezininzi.
2, Phucula ukhuselo lomzimba. UDavid Nieman, isazinzulu somthambo kunye nomdyarho wexesha elingama-58, uchithe iminyaka engama-40 edlulileyo efunda ikhonkco phakathi komthambo kunye nokungakhuseleki. Uninzi lwento ayifumanayo yayiziindaba ezimnandi kakhulu kunye nezinye izilumkiso, ngelixa ekwajonge iziphumo zokutya kwimo yokuzikhusela kwimbaleki. Isishwankathelo sakhe: Ukuzilolonga okuphakathi kunokonyusa amandla omzimba, iinzame zokunyamezela zinokwehlisa izinga lokhuseleko (ubuncinci de ube uphila ngokupheleleyo), kunye namaqunube amnyama abomvu/aluhlaza/amnyama anokunceda ukugcina umzimba wakho womelele kwaye usempilweni.
3, Ukuphucula impilo yengqondo kunye nokunciphisa uxinzelelo. Abantu abaninzi baqala ukubaleka ukuze baphucule ukomelela kwabo ngokomzimba, kodwa kungekudala, isizathu esibaqhubela ekubeni baqhubeke nokubaleka iba kukonwabela imvakalelo yokubaleka.
4, Uxinzelelo lwegazi olusezantsi. Ukubaleka kunye neminye imithambo ephakathi yindlela eqinisekisiweyo, engaxhomekekanga kumachiza yokwehlisa uxinzelelo lwegazi.
Into ekufuneka uyiqwalasele phambi kokuba uqubhe okanye ubaleke
Zombini ukuqubha kunye nokubaleka kubonelela ngokuzilolonga okukhulu kwentliziyo kwaye, ngokufanelekileyo, ukutshintsha phakathi kokubini rhoqo kuya kuvuna ezona zibonelelo zilungileyo. Nangona kunjalo, amaxesha amaninzi, imeko efanelekileyo ihlala yahluka ngenxa yokhetho lomntu, iimeko zempilo kunye neendlela zokuphila. Nantsi into omawuyiqwalasele phambi kokuba uzame ukuqubha okanye ukubaleka.
1, Ngaba unentlungu edibeneyo? Ukuba unesifo samathambo okanye ezinye iintlobo zeentlungu ezidibeneyo, ukuqubha kungcono kuwe kunokubaleka. Ukuqubha kubeka uxinzelelo oluncinci kumalungu, luhlobo oluthile lokuzilolonga kwaye alufane lube mandundu iingxaki zamalungu.
2, Ingaba unawo nawaphi na amanxeba asezantsi? Ukuba unedolo, i-ankle, i-hip okanye ukulimala komqolo, ukuqubha ngokucacileyo kuyindlela ekhuselekileyo kuba inempembelelo encinci kumalungu.
3, Ngaba unokwenzakala egxalabeni? Ukubhukuda kufuna imivimbo ephindaphindiweyo, kwaye ukuba unokulimala kwegxalaba, oku kunokubangela ukucaphuka kwaye kwenza ukulimala kube nzima. Kule meko, ukubaleka kuyindlela engcono.
4, Ngaba ufuna ukuphucula impilo yamathambo? Ngokungeza ubunzima kumathole akho kunye nobhaka, ungajika ukubaleka ngokulula ube yithambo elinobunzima obunobunzima bokubaleka oluya kuthi chu, kodwa lungalahleki naziphi na iinzuzo zalo. Ngokwahlukileyo koko, ukuqubha akukwazi ukwenza oku.
Ixesha lokuposa: Aug-19-2024
