Uthando lwabesifazane baseRashiya ekuthuthukiseni imizimba yabo siqu alunamkhawulo ngempela. Kodwa ukufezekisa umphumela ohlala njalo ngaphandle kokuzikhandla njalo ngokomzimba akunakwenzeka. Emphilweni yethu, ukuqina kuhambisana nemfashini "yobusha obungunaphakade" nendlela yokuphila enempilo. Futhi ngakho kwakukhona umbuso wempilo wokuzivocavoca othumele lonke izwe ...
Yoga.
UMarina ngemuva kokuzalwa kwengane efuna ukubuyiselwa kuphela ifomu lesimo, kodwa futhi nokulinganisela ngokomzwelo okulahlekile. Ukukhetha kwakhe kwehla ku-yoga. Ekuqaleni, uMarina wamane "wahamba", kodwa wabe eseqala ukubhekana nezinkinga ezinkulu zombono: Amehlo amnyama ayevela phambi kwamehlo akhe, umbono wakhe waqala ukuwa - izinga eliphakeme le-myopia laba liphakeme. Kwaphela izinyanga ezintathu zamakilasi, uMarina walahlekelwa yi-2 diopters kokubili amehlo!
Ukuphawula kochwepheshe:
Kubantu abanokukhubazeka okubukwayo, amathafa kanye nezikhundla zokuqala zomzimba ngokubekwa kwekhanda elingezansi kwezinga lenhliziyo kungase kube nzima kakhulu isimo. Ngenxa yokwanda kwegazi ekhanda futhi amehlo angase abe nemiphumela emibi. Ngaphezu kwalokho, ukuma ekhanda le-Shirshasan kukwazi ukulimaza umgogodla womlomo wesibeletho, uma ungaboni izinyathelo zokuphepha. Lokhu, nakho, kungabangela ukujikeleza okungafaneleki kobuchopho namaso. UMarina kufanele axwayise umfundisi ukuthi une-myopia ephakathi. Ngaphezu kwalokho, ukwahlulela nge-symptomatology, ukunyuka kwengcindezi ye-ocular kwanezela nalesi sifo (okwenzeka njalo lapho i-myopia ikhona), futhi ukunyuka kwengcindezi ye-intraocular ngokwayo kuwukuphikisana okunamandla kakhulu kokwenza i-yoga. Mhlawumbe lokhu kungenxa yokuthi uMarina akazange akhokhele ngokwanele ukuqondiswa kokubukeka kwendawo ngayinye. Ngaphezu kwalokho, kubantu abanobuhle obuhle, siyancoma njalo ukuthi wenze ngokwezivocavoca amehlo olawulwayo noma emva kokubonisana ne-oculist.
Imithwalo yamandla.
U-Anna ubelokhu edlala intombazane yezemidlalo - wayesebenza ejimini, egijima futhi wadlala i-tennis. Abaningi ngisho nangemva kwamehlo akhe bamtholile "njengomzimba wokuzivocavoca". Kodwa ngezizathu zomndeni u-Anna waphoqeleka ukuba anciphise inani lamakilasi, abese eshiya ngokuphelele. Ngemva kweminyaka eyi-1.5, wanquma ukubuyela "emidlalweni enkulu" futhi waqala ukubuyisa ngokuphumelelayo kusukela ekuzivocavoca. Kanye nomqeqeshi, wathatha umthwalo okwanele, kodwa ngemuva kokufunda izifundo ezimbalwa wanquma ukuthi angabuyela ezingeni langaphambilini. Umphumela wawungakabi yisikhathi sokuza: ngosuku olulandelayo intombazane yayingeke ilale embhedeni futhi ngesonto emva kwalokhu umsebenzi omnyama engakwazi ukuhamba ngokungenabuhlungu.
Ukuphawula kochwepheshe:
Iphutha lika-Anna liyingqayizivele kulawo wonke umuntu obenempilo futhi ngesinye isizathu wayeka ukuqeqeshwa. Umqeqeshi we-Al ochwepheshe futhi uqala, futhi uma umgijimi onesizini esesimweni esifanayo. Kuzo zombili izimo, umthwalo wokuqala kufanele ube ngokwanele emandleni omuntu ngamunye, futhi ukwandise kancane kancane. Ngokuvamile, ukuphumelela kwemithwalo yamandla kuqala kuxhomeke kwisisindo esifanele - ngokufanele akufanele kube nzima kakhulu, kodwa akulula kakhulu ukuzwa umthwalo emisipha. Ungakhohlwa ngesimo sokuqala esifanele, kanye nenqubo yokwenza umsebenzi.
Ukubhukuda.
UCatherine wayenenkinga ngomgogodla wakhe kusukela ebuntwaneni, ngakho-ke lapho ekhetha uhlelo lokuzivocavoca wayeka ukubhukuda. UCatherine waqala ukusebenzisa isitayela sesifuba "sezinsikazi" - ukubhukuda nenhloko ephakamisiwe ngaphezu kwamanzi. Kodwa ukuqeda ukuhlukumeza esifundeni se-lumbar, kunezinkinga ezintsha - i-migraine nobuhlungu emgodini wesibeletho.
Ukuphawula kochwepheshe:
Naphezu kokuthi ukubhukuda kuyasiza kakhulu emuva futhi kuboniswa ngisho nezinkinga ezinkulu ngomgogodla, futhi kunemiphumela emibi kakhulu. Ukubhukuda ngesifuba nekhanda eliphakanyisiwe ngaphezu kwamanzi liphikisana ngisho nabantu abanomphefumulo onempilo! Ukwehliswa isikhathi eside emgodini womlomo wesibeletho kunomthelela ekuwohlokeni kokunikezwa kwegazi ebuchosheni futhi kugcina imisipha yentamo ngethoni eqhubekayo. Ngakho ukungathandeki esifundeni somlomo wesibeletho, kanye nekhanda. Futhi, angizange ngincoma abantu abangenalo ukuqeqeshwa okuhle kokubhukuda, sebenzisa isitayela sokubhukuda, njenge-butterfly. Ukunyakaza okunamandla nge-amplitude enkulu kungalimaza emuva. Uma ufuna ukuphumula imisipha yempuphu yakho futhi ugijimise ngangokunokwenzeka, uzothanda ukubhukuda ngemuva kwakho.
I-cardiovascular.
U-Elena wanquma ukulandela isibonelo sezintombi zakhe futhi alwa ngamaphilisi engeziwe ngokugijima. Ama-kilogram ayedlula ayengaphansi kwezingu-20, ngakho-ke ukugijima kwamamitha ama-500 kwakungu-Elena umthwalo osindayo. Kodwa, naphezu kokukhula kwe-tachycardia nokungahambi kahle enhliziyweni, waqhubeka nezifundo zakhe. Ukuqeqesha kwaphela kabi kakhulu - emva kwezinyanga eziningana zokuhlukunyezwa uHelen wangena emnyangweni wezinhliziyo zesibhedlela sesifunda.
Ukuphawula kochwepheshe:
Ukugijima kungenye yezinhlobo eziningi zokuqeqesha, nenani elikhulu lokuncintisana. Ngokuyinhloko, abantu abagcwele kakhulu engingeke batusa ukugijima nhlobo, okungenani baze balahle okungenani ingxenye yamakhilogremu engeziwe. Phela, ngisho noma benenhliziyo enempilo, imithwalo egcwele ngokweqile izokwenqabela umsebenzi wakhe ngokushesha noma kamuva. Uma unquma ngokujulile ukugijima impilo ejwayelekile futhi uzimisele ngokuzimisela ukuqeqeshwa, cabanga: uhlelo lwakho lwezinhliziyo lungase lube nombono walo kulokhu. Okokuqala, ngingancoma ukuthi udlulise ukuhlolwa kwe-cardio ku-ergometer yokuhamba ngebhayisikili wodokotela wezemidlalo ukuze unqume izinga lakho lokukhuthazela. Futhi kakade ngesisekelo salokhu kwedatha (izinkomba zokucindezela komzimba ziyasuswa), udokotela uzokwazi ukubala umthwalo ophelele kanye nohambo lokuqeqeshwa. Kunoma yikuphi, okungenani amasonto amabili kufanele uqaphele ukucindezeleka kwegazi futhi, uma kunesidingo, ulungise ukuqina koqeqesho.
Ukuvivinya umzimba.
U-Alena wanquma ukuqala inveli yakhe ngokuqina emakilasini aerobics. Kwelinye lamakilasi, wayezwa ubuhlungu obunzima bokudonsa emagumbini. Umfundisi (oyinhloko yezemidlalo ngokuzivocavoca komzimba) welule: "Unganaki, akukhona nje kuphela kuwe. Imisipha izobe isetshenziselwa yona. " U-Alain waqhubeka nokuqeqesha, futhi lapho ebuyela kudokotela, wenza isinqumo: U-Alena kuzodingeka ajwayele ukudiliza izintambo ze-fiber, futhi akhohlwe ukuqeqeshwa isikhathi eside.
Ukuphawula kochwepheshe:
Ku-aerobics, ukuqhuma okuningi, ukunyakaza okunamandla, ukuguquka nokuthambekela. Noma yikuphi ukukhathazeka kufanele kube isizathu esizwakalayo sokuyeka ukusebenza nokufuna usizo kudokotela. Lokhu kuyiqiniso ikakhulukazi ebuhlungu obukhulu. Ubuhlungu bungaba "buhle" noma "bubi." "Ubuhlungu obuhle" buvame ukuhambisana nokuphindaphinda kokuzivocavoca, futhi ngezinye izikhathi kungaba umphumela wokuzikhandla ngokomzimba okungavamile. Ubuhlungu obunjalo budlula 3-4 izifundo. Uma ubuhlungu obutholakala ngenxa yokuqeqesha akusibuthakathaka, kepha ukwanda kusuka emsebenzini ukuya emsebenzini, lokhu kubonisa ukuthi i-microtrauma etholakale ikhuliswa futhi kuyadingeka ukuba ufune usizo lwezokwelapha ngokushesha.
Amaphutha amancane wokuqina okukhulu.
Ukuze umphumela wokuqeqeshwa kwakho ube kuphela nesibonakaliso esengeziwe, funda amaphutha amakhulu ezemidlalo.
Ukunganaki ukuhlolwa kwezokwelapha. Ukwenza impilo ngaphandle kokubonisana nodokotela kanye nohlelo olukhethekile akuvunyelwe ngokuphelele! Kungabangela ukulimala kunokuba kuzuze.
Ukuqeqesha ngaphandle kokufudumala. Imisipha idinga ukufudumala imizuzu emi-5-10. Ukuzivocavoca kwe-aerobic ukukhanya kungasiza kulokhu. Susa ukungezwani nokubuyisela amandla kuzovumela ingxenye yokugcina.
Ukungaqondi kahle "izimpawu" zomzimba wakho siqu. Ubuhlungu esifubeni, isizungu, ukuqubuka kwesisu, ukungahambisani kwenhliziyo, ukukhathala okuqhubekayo emva kokuqeqeshwa isikhathi eside - lezi yizibonakaliso eziyinhloko zokuxoshwa ngokweqile. Qaphela lezi zeluleko zomzimba futhi ngokushesha uthintane nodokotela wezemidlalo.
Ukuphefumula okuphelile. Into ebaluleke kakhulu yikhono lokuphefumula ngendlela efanele ngesikhathi sokuqeqesha. Ukuphefumula kufanele kube ngisho nokubushelelezi. Ukuphefumulela ngaphakathi nangaphandle kwesigaba ngasinye somsebenzi bese uzama ukuphefumula ngokwemvelo nge-cardio.
Ukuqeqeshwa ngesikhathi sokugula. Uma ugula umzimba ubuthakathaka, futhi udinga ukunakekelwa.
Ukudla okungalungile. Kusuka ekulameni kwesiteleka ngenkathi kuqeqeshwa, akekho owake walahlekelwa isisindo ngokushesha. Into kuphela engayifinyelela ukuphulukiswa komzimba. Esimeni ngasinye esithile, udokotela kuphela ongakhetha ukondla.
Ukuqeqeshwa ngaphandle kwesilinganiso. Inani elihle lokuqeqesha lingama-3-4 izikhathi ngesonto. Yiqiniso, ungakwazi ukuqhuba nsuku zonke, kodwa kancane kancane.
Ukuqeqeshwa ngokuziqhenya. Kubalulekile ukuhlanganisa amandla nokuzivocavoca kwe-aerobic. Uhlelo oluhlukene kakhulu lokuqeqeshwa, lukhuphula ukusebenza kwabo.
Ukufaneleka njengomuthi.
Muva nje, abantu sebefikile ezikhungweni zezingqondo, okungukuthi usuku olungenawo ama-booms kanye nama-dumbbells luhlukumeza nje. Baya eqenjini lezemidlalo, kokubili ukusebenza. Baba yizimpatho zangempela embusweni wezempilo, ukuqina komzimba kwaba yinkinga yabo enkulu. EmaNtshonalanga, odokotela bebelokhu bememeza i-alamu: ukuqina kungabangela ukuthembela ekuzivocavoca umzimba. Ososayensi bathole ukuthi uma abalandeli be-fitness benqatshelwa ithuba lokukwenza, ke iminyango yobuchopho enomthwalo wokukhiqiza ama-hormone ajabulisayo wenqaba ukuhlanganisa ama-endorphin ngaphandle kokushaywa umthamo wokushaqeka okusha.