Ukubetha kwentliziyo ephezulu ngelixa ubaleka?
Zama ezi 4 iindlela ezisebenzayo zokulawula izinga lentliziyo yakho
Zifudumeze kakuhle phambi kokubaleka
Ukuzifudumeza yinxalenye ebalulekileyo yokubaleka
Ayikuthinteli nje ukwenzakala kwezemidlalo
Ikwanceda ukugudisa inguqu ukusuka kwindawo yokuphumla ukuya kwindawo ehambayo.
Ukufudumala okulungileyo kubandakanya ukuzolula okuguquguqukayo kunye nokuzivocavoca okuphantsi kwempembelelo
Okufana ne-gymnastics elula yesandla kunye nokubaleka
Oku kuya kuvusa ngokuthe ngcembe imisipha kunye nokuphucula ukuhamba kwegazi emzimbeni
Kuphephe ukunyuka okungaqhelekanga kokubetha kwentliziyo okubangelwa kukwanda ngesiquphe komthwalo we-cardiopulmonary
Indlela kunye nobuchule
Ukulawula isingqisho sokubaleka, ngakumbi isantya sokuhamba, ngundoqo ekulawuleni izinga lentliziyo. Nanga amanye amacebiso aluncedo
Ukwandisa i-stride frequency: Ukuzama ukwandisa i-stride frequency ukuya kwi-160-180 amanyathelo ngomzuzu kunokunciphisa impembelelo yesinyathelo ngasinye kunye nokunciphisa izinga lentliziyo.
Nciphisa ubude bamanyathelo: Ngokulawula ubude bamanyathelo, kunqanda ukothuka komzimba okubangelwa bubude obugqithisileyo, ngaloo ndlela unciphisa ukubetha kwentliziyo.
Ukwandisa i-stride frequency: Ukuzama ukwandisa i-stride frequency ukuya kwi-160-180 amanyathelo ngomzuzu kunokunciphisa impembelelo yesinyathelo ngasinye kunye nokunciphisa izinga lentliziyo.
Khumbula, injongo yokubaleka kukuba sempilweni
Hayi isantya
Ngokukhawulezisa ukubaleka kwakho
Singakwazi ukugcina ukubetha kwentliziyo yethu kuzinzile kwangaxeshanye
Konwabele ukubaleka
Lawula isingqisho sokuphefumla
Ukuphefumla yindlela ebalulekileyo yokulawula izinga lokubetha kwentliziyo.
Iindlela ezifanelekileyo zokuphefumla zinokusinceda sikwazi ukulawula ukubetha kwentliziyo yethu
Ukuphefumla kwesisu: Ukuphefumla okunzulu kufezekiswa ngokwandisa kunye nokunciphisa isisu, kunokuba uthembele kuphela esifubeni.
Isingqisho sokuphefumla: Zama isingqisho "samanyathelo amabini, umoya omnye, amanyathelo amabini, umoya omnye" ukugcina umoya kwaye uzinzile.
Ukuphefumla okufanelekileyo akunakuphucula kuphela ukusetyenziswa kwe-oksijini, kodwa kunye nokulawula ngokufanelekileyo izinga lentliziyo, ukwenza ukuhamba kwethu kube lula.
Sebenzisa uqeqesho lwekhefu
Uqeqesho lwexeshana yindlela esebenzayo yokulawula isantya sentliziyo ephucula ukusebenza kwentliziyo ngokutshintsha ukuqina okuphezulu kunye nemithambo ephantsi:
Ukuzilolonga okuphezulu: Ukubaleka ngokukhawuleza imizuzwana ye-30 ukuya kumzuzu we-1 kwi-80-90% yezinga eliphezulu lentliziyo yakho.
Umthambo wokuqina osezantsi: Landela ngemizuzu eyi-1-2 yokubaleka okanye ukuhamba ngokukhawuleza ukuvumela ukubetha kwentliziyo ngokuthe ngcembe.
Kwinkqubo yokulawula ukubetha kwentliziyo, ukulinganisa izinga lokubetha kwentliziyo umtya wesifuba sisixhobo esibalulekileyo sokuncedisa.
Indlela esebenza ngayo: Ibhendi yokubetha kwentliziyo ibala ukubetha kwentliziyo ngokubona iimpawu zombane ezibuthathaka eziveliswa yintliziyo ngokufinyela ngakunye ngee-electrode esifubeni.
Lo mlinganiselo ugqalwa uchane kakhulu kuba ubonisa ngokuthe ngqo umsebenzi wentliziyo.
Kusetyenziswa kwanjani:
Ngaphambi kokuba unxibe ibhendi yezinga lentliziyo, kucetyiswa ukuba umanzise i-electrode ngamanzi amancinci, anokuphucula ukuhanjiswa kombane kunye nokuqinisekisa ukuhanjiswa ngokuchanekileyo kwesiginali.
Ibhendi yezinga lentliziyo kufuneka igqitywe ngokuthe ngqo ngaphantsi kwe-sternum, uqinisekise ukuba idibene ngokusondeleyo nolusu. Isikhundla esiphezulu okanye esisezantsi kakhulu sinokubangela imilinganiselo engachanekanga
Kwinkqubo yokuzilolonga, ukubonwa kwexesha langempela lokutshintsha kwedatha yesantya sentliziyo, uhlengahlengiso olungexesha lokuzilolonga.
Ngokusebenzisa iintambo zesifuba zokufumanisa izinga lokubetha kwentliziyo, sinokubeka iliso ngokuchanekileyo ngakumbi utshintsho lwesantya sentliziyo, ngaloo ndlela silawula ngokufanelekileyo izinga lokubetha kwentliziyo ngexesha lokubaleka, siphucula ukhuseleko nokusebenza komthambo.
Ixesha lokuposa: Nov-05-2024
