Ukuqubha nokubaleka ayizizo nje kuphela iindlela zokuzilolonga eziqhelekileyo ejimini, kodwa zikwayindlela yokuzilolonga ekhethwa ngabantu abaninzi abangayiyo ejimini. Njengabameli ababini bokuzilolonga ngentliziyo, badlala indima ebalulekileyo ekugcineni impilo yomzimba neyengqondo iyonke, kwaye zombini ziyindlela yokuzilolonga esebenzayo yokutshisa iikhalori namafutha.
Zithini iingenelo zokudada?
1. Ukudada kufanelekile kubantu abenzakeleyo, abane-arthritis kunye nezinye izifo. Ukudada lukhetho olukhuselekileyo lokuzilolonga kubantu abaninzi abanengxaki, umzekelo, ye-arthritis, yokwenzakala, okanye yokukhubazeka. Ukudada kunokunceda ekunciphiseni iintlungu okanye ukuphucula ukuchacha emva kokwenzakala.
2、Phucula ubuthongo. Kuphononongo lwabantu abadala abanesifo sokungalali, abathathi-nxaxheba baxele ukuba ubomi babo buphucukile kwaye balala emva kokuzilolonga rhoqo nge-aerobic. Olu phononongo lujolise kuzo zonke iintlobo zokuzilolonga nge-aerobic, kuquka oomatshini be-elliptical, ukukhwela ibhayisekile, ukudada nokunye. Ukudada kufanelekile kubantu abaninzi abaneengxaki zomzimba ezibathintela ukubaleka okanye ukwenza eminye imithambo ye-aerobic.
3. Xa udada, amanzi enza amalungu omzimba ashukume, enceda ekuxhaseni ngexesha lokuhamba, kwaye akwabonelela ngokumelana okuthambileyo. Kolunye uphando oluvela kumthombo othembekileyo, inkqubo yokudada yeeveki ezingama-20 iye yanciphisa kakhulu iintlungu kubantu abane-multiple sclerosis. Bakwaxele ukuba kukho ukuphucuka kokudinwa, ukudakumba kunye nokukhubazeka.
Zithini iingenelo zokubaleka?
1、Kulula ukuyisebenzisa. Xa kuthelekiswa nokudada, ukubaleka kulula ukukufunda kuba yinto esizalwa nayo. Kwanokufunda izakhono zobungcali ngaphambi kokubaleka kulula kakhulu kunokufunda ukudada, kuba abanye abantu banokuzalwa besoyika amanzi. Ukongeza, ukubaleka kuneemfuno eziphantsi kwindawo engqongileyo kunye nendawo yokudada kunokudada.
Ukubaleka kunokuphucula impilo yamadolo akho nomqolo. Abantu abaninzi bacinga ukuba ukubaleka ngumdlalo obangela impembelelo ongalunganga kumalungu. Kwaye kuyinyani ukuba abanye abagijimi kuye kwafuneka batshintshele ekubhayisekeni ngenxa yentlungu yamadolo. Kodwa ngokomyinge, abantu abadala abangahlaliyo, abakhubazekileyo babeneengxaki ezimbi zamadolo nomqolo kunabaninzi abagijimi.
2、Phucula amasosha omzimba. UDavid Nieman, isazinzulu somthambo kunye nomgijimi we-marathon izihlandlo ezingama-58, uchithe iminyaka engama-40 edlulileyo efunda unxibelelwano phakathi kokuzilolonga kunye nokuzikhusela komzimba. Uninzi lwezinto azifumeneyo yayiziindaba ezimnandi kakhulu kunye nezinye izinto anokuziqwalasela, ngelixa ejonga nemiphumo yokutya kwimeko yokuzikhusela komzimba yabagijimi. Isishwankathelo sakhe: Ukuzilolonga okuphakathi kunokunyusa amasosha omzimba, imizamo yokunyamezela kakhulu inokunciphisa amasosha omzimba (ubuncinane ude uphile ngokupheleleyo), kwaye amaqunube amnyama abomvu/aluhlaza okwesibhakabhaka/amnyama anokunceda ukugcina umzimba wakho unamandla kwaye usempilweni.
3. Ukuphucula impilo yengqondo nokunciphisa uxinezeleko. Abantu abaninzi baqala ukubaleka ukuze baphucule impilo yabo yomzimba, kodwa kungekudala, isizathu esibaqhubela ekubeni baqhubeke bebaleka kukuba bonwabele ukuziva bebaleka.
4. Uxinzelelo lwegazi oluphantsi. Ukubaleka kunye neminye imithambo elinganiselayo yindlela eqinisekisiweyo, engasetyenziswa ngamayeza yokunciphisa uxinzelelo lwegazi.
Into ekufuneka uyiqwalasele ngaphambi kokuba ubhukude okanye ubaleke
Ukudada nokubaleka kunika umthambo omhle wentliziyo, kwaye, ngokufanelekileyo, ukutshintsha-tshintsha phakathi kwezi zinto zimbini rhoqo kuya kuzuza iingenelo ezilungileyo. Nangona kunjalo, amaxesha amaninzi, imeko efanelekileyo idla ngokwahluka ngenxa yezinto ozikhethayo, iimeko zempilo kunye neendlela zokuphila. Nantsi into omele uyiqwalasele ngaphambi kokuba uzame ukudada okanye ukubaleka.
1. Ngaba uneentlungu zamalungu? Ukuba unesifo samathambo okanye ezinye iintlobo zentlungu zamalungu, ukudada kungcono kuwe kunokubaleka. Ukudada kunciphisa uxinzelelo lwamalungu, yindlela yokuzilolonga ethambileyo kwaye akunakwenzeka ukuba kubangele iingxaki zamalungu zibe mandundu.
2. Ngaba unayo nayiphi na ingozi engaphantsi kwemilenze? Ukuba unesilonda edolweni, eqakaleni, esinqeni okanye emqolo, ukudada ngokucacileyo yeyona ndlela ikhuselekileyo kuba akunampembelelo ingako kumalungu.
3. Ngaba unesilonda egxalabeni? Ukudada kufuna ukubethelwa rhoqo, kwaye ukuba unesilonda egxalabeni, oku kunokubangela ukurhawuzelelwa kwaye kwenze isilonda sibe sibi ngakumbi. Kwimeko enjalo, ukubaleka lukhetho olungcono.
4. Ngaba ufuna ukuphucula impilo yamathambo? Ngokongeza ubunzima kumathole akho nakwibhegi yakho, ungaguqula ukubaleka okulula kube kukubaleka okunempilo kwamathambo okuza kunciphisa isantya, kodwa akuyi kulahlekelwa zizibonelelo zako. Ngokwahlukileyo koko, ukudada akunakukwenza oku.
Ixesha lokuthumela: Agasti-19-2024
