Yini engaba yingozi yokuzivocavoca? Ingabe lelo kettlebell ngonyawo liyowela ... Futhi iqiniso lokuthi umzimba ungahle ungakulungeli umthwalo, awuzange ucabange?
Unyaka manje, njengoba ukhohliwe indlela eya ejimini, noma uvila izinyanga ezintathu kuphela, akunandaba, ubhala Impilo. Kuzo zombili izimo, ungumuntu oqalayo emzimbeni. Ukuzihlola ngokwanele, kuyoba kuhle ukuphenyisisa ukuhlolwa komuntu ngamunye ngaphambi kwesikhathi kudokotela wezemidlalo.
Ezimweni ezingu-7 kwezingu-10, umuntu omusha esikhungweni sokuzivocavoca uzimisele ukulwa, kodwa uhlelo lwakhe lwezinhliziyo aluqeqeshiwe. Ngakho-ke, okokuqala udinga ukuhlolwa kwe-cardio ku-veloergometer, unqume izinga lokukhuthazela - eliphansi, eliphakathi noma eliphakeme, - futhi, ngokufanele, ukukhetha umthwalo ofanele nokuqeqeshwa.
Ukukhuthazela okuhle kuzuzwe njengefa, kodwa kungabuye kuthuthukiswe yi-cardioversion: ukugijima, futhi uma kuqhathaniswa, ukuhamba kumqeqeshi we-elliptical noma isiteji sokuhamba, isisindo esincane se-aerobics, amanzi aerobics. Ukusebenza okuthathu ngesonto ngamaminithi angu-50: imizuzu engu-10 - efudumele, imizuzu engaba ngu-30 - izivivinyo ezisemqoka nemizuzu engu-15 - i-hitch, lapho i-pulp iyancipha khona. Futhi-ke izinyanga eziyi-1,5-2, bese-ke, uma ungaphuthelwa amakilasi, ukukhuthazela kuthuthukisa, amathuba emidlalo athulwe.
Ukushaya kwenhliziyo (i-HR) kuhlolwe ngokusebenzisa umshini wokushaya kwenhliziyo - umuntu siqu noma owakhelwe ngaphakathi kwesikhulumi. Uma ngesikhathi sokuqeqeshwa kuphakeme kunokwamukeleka, wehlise ithempo noma ususe izinto ezimbalwa ezilinganisayo.
Ukubalwa kwesilinganiso senhliziyo ngokusho kwefomu likaCarvonen
Ukukhohlisa nokukhululeka, ubale "ukuphumula kokuphumula". Hlola umkhawulo ongaphezulu ovumelekile wezinga lenhliziyo ngokusho kwamafomula:
ukukhuthazela okuphansi - (220 - iminyaka - ukuphumula kokuphumula) x 0.65 + ukuphumula kokuphumula;
ukubekezela okujwayelekile - (220 - iminyaka - ukuphumula kokuphumula) x 0.75 + ukuphumula kokuphumula.
I-hypertension efihliwe
Indoda enamandla ngokweqile ifika ejimini. Kubonakala sengathi uzizwa ujwayelekile, futhi ukuhlolwa kwe-ergometer yebhayisikili kubonisa isilinganiso, ukukhuthazela ... Kubonakala sengathi azikho izithiyo. Kodwa silinganisa ukucindezelwa kwegazi ngemva komthwalo wokuhlolwa kwi-cardio bese uthola 160/95 mm Hg. Art. Lona yilokho okubizwa ngokuthi uhlobo lokuphendula ngokumelana nomthwalo, futhi kulokhu, ngisho nokumangalelwa kwemidlalo yokukhuthazela okulinganiselwe kufanele kulinganiselwe ezingeni lokuqala, odokotela baxwayisa.
Ngemuva kwezinyanga ezimbili zokuqeqesha umuntu kungenzeka alahlekelwe ngamakhilogremu amaningana, ingcindezi ijwayelekile, futhi umthwalo unganda. Ukuqapha ukucindezelwa kwegazi ngaphambi nangemva kokuba umthwalo kufanele ube ngaphansi kwamasonto amabili. Mhlawumbe, ukuhlolwa ku-cardiologist kuyadingeka futhi.
I-Gutta-percha ihlukanisa
Usukho esitokisini. Ujika unyawo lwakho ngokungahambisani no-oh! Ihlala nje kuphela ukuze inqobe ubuhlungu, ukudonsa endlini. Ungakwazi ukuvimbela le nkathazo ngokuthi wazi kusengaphambili ukuthi unesifiso sokungena, okungukuthi, kuyini isimo semigqa.
Ukuhlolwa kokuvumelana nezimo
Zama ukuletha isikhumba sesibindi esingaphakathi kwendawo yangaphakathi, ngaphandle kokuzisiza ngenye indlela. Ngokuvamile, ibanga lingama-7-10 cm. Uma ungaphansi kuka-7 cm noma umunwe uthinta ingxenyeni engaphambili, unemigudu elula.
Ngezigqoko ezithambile, ingozi yokulimala yanda, kukhona okumele kube khona ukuhlukaniswa, ukuqubuka kwemigqa, i-microtrauma yomgogodla. Phakathi nokuzivocavoca kwe-aerobic, ukuzivocavoca nge-bar, ukugqoka izikhiye, ukusebenzisa ngokugcwele izicathulo zokugijima ezikhethekile. Ukuze ugweme ama-microtraumas ngisho nokuqhekeka kwemigqa, yenza ukuvivinya umzimba ngaphambi kokufudumala noma emanzini. Futhi qiniseka ukuthi uzama ukwakha nokugcina i-corset ye-muscular ngendlela efanele - iyokuvikela ekulimaweni.
I-Microhazards yomgogodla
"Micro" Yiqiniso, into encane, engabalulekile. Kodwa kuphela ekuqaleni kokubona. Esikhathini eside, ama-microtrauma avamile emgogodleni kanye namalungu aholela ezifweni ezingelapheki: i-osteochondrosis, i-osteoarthrosis nabanye.
Yini okufanele ngiyenze? Linda kuze kube yimisipha engazijwayele umthwalo ifinyelele. Akusilele embhedeni, kunjalo. Qala hhayi nge-aerobics nemidanso yezemidlalo, kodwa ngokubhukuda (mhlawumbe ukubeletha noma ngemuva), i-aqua aerobics, pilates. Ukuzivocavoca amandla kufanele kwenziwe kuphela ngesisindo esincane - isibonelo, ngezingqinamba ze-0.5 kg, elele ngemuva noma esiswini sakho, ukukhipha imithwalo yemifino emgodini. Ukulinganisa ukunyuka kwesisindo kancane kancane.
Nakekela intamo! Awukwazi ukuguqula ikhanda lakho ngokuqinile (njengabantu abaningi abathanda), ukukwenza ngezintambo ezisele, kwesokudla, emuva, phambili. Kulula ngokushelelayo, kancane kancane, ukuze ungalimazi i-vertebrae yomlomo wesibeletho. Ngisho nokuthungatha umshini, ungakhohlwa entanyeni: ungayidonseli ngezandla zakho, uzama ukugoqa ikhanda lakho, kodwa nje ubophe iminwe yakho ngemuva kwekhanda lakho; imilenze iphakamisa amandla emisipha yesisu, hhayi intamo.
Kodwa-ke lokhu akuyona ihlaya - kubaluleke kakhulu phakathi nezifundo ukumomotheka kalula! Lesi senzo esilula sihoxisa umgogodla wesibeletho. Izindebe ezicindezelekile eziqinekile, izinkena ezigcobayo namazinyo, ngokuphambene nalokho, kubangelwa ukuhlukumezeka kwemisipha. Ngakho smile njalo!
Ukunyakaza okuyingozi kumbuyisi wokuqala
► Ukujikeleza emuva nangesikhathi esifanayo;
► ukuphakamisa amandla adonsela phansi kanye nokujika kwesinye isikhathi;
► Uma uzivocavoca ngokuzilinganisa, yenza umzimba uphume phambili endaweni emile futhi ikakhulukazi uqondise kule ndawo (ngisho nokushintshwa kwama-vertebrae kunomunye nomunye kunokwenzeka, uma sekuvele sekulimale);
► noma yimuphi umthwalo we-axial emgodleni - akusizo ize odokotela abathandi kakhulu ibha.
Futhi ekuphetheni, isincomo esijwayelekile kuwo wonke umuntu: Gwema imithwalo engadingekile.
Imizamo eqinile ayihlinzeki ngomthelela wokuphulukisa, kodwa, ngokuphambene nalokho, unciphisa ukuzivikela. Ukuzilawula ngesikhathi samakilasi akulula.
Ukuhlola ukukhuluma
Funny, kodwa kunembile. Uma phakathi nokuqeqeshwa ukwazi ukubiza amagama ambalwa, ukucula "ehlathini isihlahla sokhuni sizalwa," futhi ngesikhathi esifanayo ufuna ukuphefumula kuwo wonke amagama amathathu - konke kuhle. Uma uphazamisa wonke umuntu - ukunciphisa umthwalo.
Ukuhlolwa kobuhlungu
Ngakusasa ekuseni emva kokuqeqesha, kufanele ukhululeke ukuphuma embhedeni, ngaphandle kokulimaza umhlaba ngenxa yobuhlungu besisu. Akukho okuhle kulobu buhlungu: yi-80% ehlotshaniswa nama-microtraumas of muscle fibers, hhayi ngokubunjwa kwe-lactic acid, njengoba abantu abaningi becabanga. Isikhathi esilandelayo sishisa ngaphezulu, khetha umthwalo omncane. Isibonakaliso esihle ukuthi ngemva kwamahora angu-48 uqala ekilasini elilandelayo futhi awulimazi.
Ukuqeqeshwa kumiswa ngesizungu, umuzwa wokuphefumula, i-dyspnea, ukubonakala kwe-sweat ebandayo, izimpukane phambi kwamehlo akho, nge-pulse yezintambo ezingaphezu kuka-100. iminithi (ngisho nangesikhathi sokuphumula eside), ukwanda okukhulu kwegazi noma ukuncipha kwe-25% ekucindezelekeni kokuqala.