Ukuze uqeqesho lusebenze kwaye lukhuselekile kunokwenzeka, kuyimfuneko ukuliqalisa ngokufudumala kweentlungu. Ukufudumala phambi kokuqeqeshwa kwamandla kukuvumela ukuba ulungiselele izihlunu, amathambo kunye namalungu ukuze kube nomthwalo ozayo. Kukho ukulungiswa kwenkqubo ye-cardiovascular system. Ezi zezi ezinye zeenzuzo zokufudumala ngaphambi kokusebenzisa amandla.
Ukufudumala phambi koqeqesho kwi-gym
Abaqeqeshi banconywa ukuba bakhethe ukuzivocavoca ngokwabo, ngokuqwalasela amakhono omzimba. Kukho iintlobo ezintathu ezisisiseko zokufunda:
- Jikelele - iinjongo zokufudumala nokulungiselela umzimba wonke nomzimba.
- Ezizodwa - zisetyenziselwa ngaphambi kokuba usebenzise umsebenzi othile.
- Ukubetha - kunceda ukwelula izihlunu kunye nokuphucula ukuhamba kwamalungu.
Ngokuqhelekileyo, abadlali bachitha ixesha elifudumeleyo phambi koqeqesho. Kunconywa ukuba uqale ngokuzivocavoca kwe-aerobic , okukuvumela ukuba uthabathe umzimba, uphucule ukujikeleza kwegazi nokuphefumla. Kwi-gym, ungasebenza kwi-treadmill, usebenzise ibhayisikili okanye ugxume ngentambo. Emva koko, kufuneka uqhube ukwenza imisebenzi elula kwiqela elithile lemihlunu. Ngokomzekelo, ukuba uqeqesho lujoliswe ekusebenziseni iinqumlo kunye neentambo, kuyafuneka ukuba wenze oku kulandelayo: iimpukane ezahlukeneyo, zombini ukuma nokuxoka, ukuhlala, ukuphawula, kunye nokunye.
Ubunzima bemisebenzi yokufudumala kufuneka kubandakanye ukunweba. Ukuqala oko kuyimfuneko entanyeni kwaye uhambe phantsi, usebenzisa izivivinyo ezinjalo:
- Yenza ukunyuka nokujikeleza kwentloko.
- Iimpahla zifakela ngokutshixa kwaye zolule, ungaphakanyanga unyawo phezu komgangatho.
- Yenza iindawo ezinqabileyo ezinqamlekileyo kwiindlela ezihlukeneyo ukuze ululabise imisipha yomva nesisu. Ukuphucula ukulula, welula ingalo yakho ngakumbi.
- Imisipha yemilenze iza kunceda ukunweba ukuhlaselwa phambili, ecaleni nangemva.