Ukugijima namhlanje kuluhlu lwezityalo ezininzi. Inyaniso ebalulekileyo kukuba xa usebenza, inkqubo ye-endocrine iyaqhubeka, i-heart muscle, umzimba uphuculo ne-oksijeni efunekayo kuthi, kwaye uxinzelelo lubuyela kwinto eqhelekileyo. Kodwa into yokuqala "iyatshintsha" xa isebenza yimisipha.
Ziziphi izihlunu eziguqula xa ziqhuba?
Umsebenzi weemisipha osebenzayo uhambelana ngokuthe ngqo kwithempu kunye nexesha elichithwe kwibala lemidlalo okanye kwisiteji. Xa uqhuba umculi okanye umkhondo wezemidlalo kwimizuzu emibini, uya kuziva kwaye ubone utshintsho kwimisipha yamathambo, i-gluteus kunye ne-musik muscle, kunye ne-quadriceps kunye namathole.
Ukuze kuhambisane ngokukhawuleza ukuhlakulela imisipha ngexesha lokusebenza, indlela efanelekileyo yokuqeqesha iyadingeka. Okokuqala kufuneka ufumane umthwalo. Kubaqalayo, imizuzu emihlanu ngokuqhelekileyo. Nsuku zonke iintsuku ezingama-3-5 unako ukwandisa ixesha, ucinge ngemeko yakho yempilo.
Abagijimi abagqithiseleyo bachithe ixesha kwibala lemidlalo kungcono kungekho ngaphantsi kwemizuzu engama-25. Kule meko, esinye isivinini sokugijima kunye nokunyamezela. Ngaloo ndlela, izihlunu ziyazula ngokukhawuleza.
Ziziphi izihlunu ezisebenza emsebenzini, saqhaqha. Kodwa kukho enye imfihlelo. Ngendawo echanekileyo yomzimba ngexesha lokusebenza, ngokuphefumula ngokuchanekileyo, kwaye nokuba yonke imigaqo yenkqubo yokusebenza iyabonwa, nokuba iimisipha zesicindezelo esiswini, imisipha yentamo kunye nomva iyaqala ukuguquka.
Iingcebiso ezimbalwa zokulawula ukukhathala emzimbeni wakho:
- Ukuba i-organism isoloko ifumene i-oxygen efunekayo-phefumla impumlo;
- Musa ukwenza ukunyakaza okungadingekile xa usebenza, ukuze ungagqithisi;
- uzama ukukrazula unyawo lwakho emhlabeni ngokukhawuleza. Lo mgaqo ulungele ngakumbi umgijimi othembekileyo;
- Ukusebenza kufuneka kwenziwe ngokucwangcisiweyo. Masithi kathathu ngeveki. Ukususela kumathuba amakhulu phakathi kokuqeqeshwa kwesiphumo awuyi kubona.
Inkqubo yokusebenza
Iingcebiso zoogqirha ziya kuba zingenanto. Uhambo oluphilileyo luqala ngomsebenzi wezandla kunye neenyawo. Isisindo somzimba kufuneka sisoloko sisasazeka ngokunjalo phezu kweenyawo zonke. Ukuze ugweme intlungu emadolweni emva kokuba uqeqeshe, gcina imilenze yakho igobile. Kwakhona, musa ukugijima kwiisokisi - oku kunokukhokelela ezinyaweni ezinyaweni, kunye nentlungu engadingekile kwimizimba yamathofu ayifuniyo. Ukusetyenziswa kweentlobo ezahlukeneyo kuya kunceda ukuqeqesha kwiindawo ezahlukeneyo.
Kwaye ekugqibeleni, ulwazi olungayi kukushiya ukungabandakanyeki: ukuqhuba rhoqo, ngokwezenzululwazi, kunciphisa inkqubo yokuguga ngokwemyinge ngeminyaka emi-5-10.