Ngoko, yintoni okufudumeleyo? Ubunzima bemisebenzi yokufudumala phambi kokuba uqeqesho oluphambili lujoliswe ekuveliseni i-cardiovascular, i-respiratory systems nezinye izixhobo zomzimba zibe yintetho, kwaye zilungiselele izihlunu zokuzivocavoca. Izihlunu ezingabhalwanga zilungele ukulimala kwaye zolule, kwaye ukufudumala okufanelekileyo kuya kubakhuthaza, ngokoqobo, okwenza kube lula kunye nokuncedisa. I-palpitation yanda, umzimba wanyuka ukushisa kwaye kukho iimpawu zokukhupha? Ngoko, ulungele uqeqesho olupheleleyo, olusebenzayo.
Ngaphambi kokuba uqhube ukufudumala, ventilate igumbi, ugqoke kwiimpahla eziphathekayo, ezenzelwe imidlalo, ulungiselele zonke izixhobo eziyimfuneko kunye nombhoxo.
Indlela yokufudumala ngokufanelekileyo?
Ukufudumala ngokuqhelekileyo kuthatha imizuzu engama-10 phambi kokusebenza okuphambili. Iqukethe ukuvuthwa kwe-aerobic ekukhanyeni, ngokuqulunqwa ngokuthe gqolo kwamacandelo ama-muscle, kunye nokuzilolonga kwezinto ezisetyenzisiweyo eziselungele ukulungela umsebenzi kunye nemigudu. Ukuzilolonga kunye nemithwalo ayifakiwe. Ukuba kukho nayiphi na into ethile, umzekelo, kuya kubakho ukuqeqeshwa kwamandla, ngoko ke iimpawu zayo kufuneka zithathwe ingqalelo kwiinkqubo eziyinkimbinkimbi zemisebenzi yokufudumala. Kodwa kwiimeko ezininzi, ukulungiswa okuqhelekileyo kwanele.
Ubukhulu bomthwalo kufuneka bube buphantsi, isigqi - ukuzola, ukukhulula. Khumbula, ukufudumala ngokufanelekileyo okungekho nto kukhokelela ekukhathala.
Ngokuqhelekileyo ukufudumala kuqhutywe ngeenguqulelo ezimbini:
- ukukhanya kwe-aerobic (ukuhamba, ukuhamba nokusebenzisa, ngokusekelwe ekuhambeni);
- ukuqhubela phambili endaweni ukusuka phezulu ukuya ngasezantsi: ukuqala ngokujikeleza kwentloko ephosakeleyo, sidlulela ebhinxeni lendoda, izandla, i-pelvis, njl njl.
Indlela yokuqhuba umsebenzi wakho, khetha konke okufanayo, kunye nokuzilolonga esiza kukuxelela. Badibanise ngendlela yakho, kodwa ungayikhohlwa malunga nemigaqo-siseko yokulungiselela iiklasi kwaye ukhumbule-le yinto enye yezindlela.
Ukuzivocavoca ukufudumala phambi koqeqesho kwindawo yokuma:
1. Thatha ukuphefumula ezimbalwa kwaye uphumelele, usasaze iingalo zakho.
2. Sifudumala imisipha yentamo - amahlombe athungulwa kwaye agxininiswe:
- ulula i-chin nangaphambili;
- ujikeleze ngokukhawuleza intloko;
- ngenyameko kwaye ngokukhawuleza ukuthoba intloko yakhe phantsi kunye nokukhupha;
- intloko ihamba ngeendlela ezihlukeneyo: ngakwesobunxele nakwesokudla.
3. Ukufudumala izihlunu zeengalo kunye nebhinqa lomthwalo:
- iingalo zigobile kwiindawo. Kwi-inhalation sibabuyisela kwakhona, ukuqokelela i-scapula. Kwi-exhalation - guqula phambili, ujikeleze umva;
- ukunyakaza kwezandla kwezandla - ezandleni, ezinqeni, amajoyini.
4. Iibhokhwe kunye neengxowa ziyakhiwe:
- icala elinye kwicala lakhe, okwesibini ukulungiswa nokukhupha, senza umthambeka kwicala. Sitshintsha isandla;
- ukuxhomekeka, entwasahlobo kunye nokuthintela ngeminwe yesandla sokunene kunye neenzwane zomlenze wesobunxele, isandla sokhohlo sitshintsha emva kwaye siphendulela umsebenzi, sitshintsha isandla sakhe;
- Ukubamba izandla kwi-back back, ukuguqa intloko yakhe emva koko, ukuxhomekeka phambili, ukuthinta iintendelezo zomgangatho kunye nokwenza amanyathelo ambalwa.
5. Imisipha yemilenze:
- Ukuhlala kancinci kwelinye ilanga, sibeka izandla zethu emadolweni kwenye kunye kwaye senza ukunyakaza okunyukayo;
- isiqingatha-sinkinga, sibeka izandla zethu ngamadolo size siqondise imilenze yethu, singaphambuki emhlane;
- ehleli emlenzeni omnye, okwesibini ukudonsa ngecala, sibeka iintende zethu phezu kwayo size senze ukunyuka kweentshukumo ezantsi.
6. Sigqiba ukufudumala kunye nechungechunge lokuphefumula okukhulu kunye nokuphuma kwamanzi.
Usebenziso ngalunye lwenziwe lufikelela kumaxesha amahlanu. Qinisekisa ukuba zombini macala ayalayishwa ngendlela efanayo - ngakwesobunxele nangobunxele.
Isongezelelo kunye nokomeleza iisethi zemisebenzi yokufudumala kunokuhamba ngokukhawuleza, izinto zokugijima kunye nokugxuma. Unokwenza nokuzivocavoca - luncedo kakhulu kunyawo. Yaye ukhumbule, ukuvivinya umzimba akufanele kubangele ukuvakalelwa.
Ukwandisa umthwalo ngokuthe ngcembe - ukusuka kumlula ukuya kwiinkimbinkimbi. Musa ukulibala ukwenza rhoqo, ubuncinane ama-3 ngeveki. Ewe, ukuba awunayo ixesha elaneleyo lokuqeqesha ngokugcwele, unokwenza ubuncinane nje ukwenza umsebenzi owenziwa imihla ngemihla njengomsebenzi wokuhlawula ukufudumala. Emva koko umzimba wakho uya kukubonga, intlalontle iya kuphucula, iimoya iya kuhlala ilungile, kwaye ubomi buvuyo kwaye buqhakazile!