Ngokulashwa okuyinkimbinkimbi kwesifo sikashukela sohlobo 2, ngaphezu kokuphuza izidakamizwa ezinciphisa ushukela bese ulandela ukudla okune-carb ephansi, kubaluleke kakhulu ukudlala imidlalo njalo. Ngempela, ngosizo lwemfundo yokuzivocavoca umzimba, futhi ikakhulukazi ukubhukuda, kungenzeka ukuthi kuthuthukiswe kakhulu ukuzwela kwamangqamuzana ukungena ku-insulin futhi wehlise isisindo, okungajwayelekile ngesifo sikashukela esingaxhamli nge-insulin.
Ngaphezu kwalokho, i-aerobics yamanzi iyasiza ngisho nangefomu lesifo esithuthukile, lapho kwenziwa i-insulin. Uma isiguli sizobhukuda amahora angama-2-3 ngesonto, khona-ke isilinganiso se-insulin esidingekayo kuye siyoncipha kakhulu, futhi izinga le-glycemia lizokuqina.
Ngaphezu kwalokho, noma ngabe amakilasi eyekisiwe, ukugxila kwe-glucose ejwayelekile kuzohlala cishe amasonto amabili. Ngaphezu kwalokho, kunemiphumela eminingi emihle evela ekubhukuda, okuvumela isifo sikashukela ukuthuthukisa kakhulu ikhwalithi yempilo.
Yini ukubhukuda osebenzayo onesifo sikashukela?
Ngesikhathi sokuzivocavoca komzimba, kukhululwa i-hormone ye-somatotropic, okuyi-insulin antagonist ngesikhathi sokuzivocavoca. Futhi uma kwehla i-hormone yokuncipha, kuzoba lula ukushisa amanoni. Ngaphezu kwalokho, ngemuva kwe-aerobics yamanzi, isinali le-somatotropic hormone lizogcinwa futhi, kanye ne-insulin, kuzoqinisekisa i-protein anabolism.
Ukubhukuda nesifo sikashukela sohlobo 2 kuqinisa inhliziyo nemithambo yegazi. Ngakho-ke, i-myocardium iba namandla, uketshezi olwedlulele luyasuswa emzimbeni bese kuthi ukuqunjelwa okune-venous kokuphela okuphansi bese i-pelvis encane iqedwe.
Ngaphezu kwalokho, uma ubhukuda njalo, i-musculoskeletal skeleton iyaqina. Ngemuva kwakho konke, ukucindezelwa okungapheli namathambo angaziwa, enye indlela yokuphumula nokuxineka kwemisipha kwenza lezi izicubu ziqine futhi ziqine. Ngaphezu kwalokho, isimo somuntu siyathuthuka futhi nomthwalo wesithwalo ulayisha.
Ukubhukuda kunomthelela omuhle kwezinye izinhlelo:
- I-Nervous - ikhulula ukucindezela, kusebenze ukujikeleza kwegazi, ukuphefumula, kunomthelela omuhle ekushintshanisweni kwegesi kanye nokudla kwengqondo.
- Ukuphefumula - indawo ephelele yokushintshaniswa kwegesi iyakhuphuka, futhi i-mucus eyengeziwe iyathelwa futhi isuswe ezithweni zokuphefumula.
- I-immune - ukugeleza kwe-lymph kuyathuthuka, amaseli omzimba avuselelwa futhi avuseleleke, futhi kususwe uketshezi olungenamzimba emzimbeni.
- Ukugaya - ukuphefumula okujulile kanye nokuthambeka kwemisipha kunomphumela omuhle we-massage ezithweni zesisu.
Kuyaqapheleka ukuthi amathuba okulimala emanzini mancane, ngoba ngesikhathi sokuntywiliselwa umuntu usekelwa ngamanzi avela kuzo zonke izinhlangothi, okukuvumela ukuthi usabalalise ngokulinganayo umthwalo emzimbeni wonke. Ngakho-ke, ukubhukuda kungenye yezindlela ezinhle kakhulu zokuqeqesha umzimba onempilo futhi omuhle, ngoba phakathi nalo msebenzi wonke amaqembu emisipha ayabandakanyeka.
Ngasikhathi sinye, amanzi ubilisa umzimba ngendlela yemvelo, ukuze umthwalo ubelula kakhulu ukuwuthwala.
I-Aqua-gymnastics eyinkimbinkimbi yesifo sikashukela
I-aerobics yamanzi - ibhekisa kuhlobo lokuzivocavoca lwe-aerobic, ekuvumela ukuthi wenze ukunyakaza okuhlukahlukene, ngokuhlukile ukulayisha amaqembu ehlukene emisipha. Ungahlanganyela emidlalweni yamanzi echibini, olwandle noma echibini elilula.
Ngohlobo 2 lwesifo sikashukela, ngaphezu kokubhukuda, isethi ekhethekile yokuzivocavoca ingenziwa emanzini. Kuyelulekwa ukuthi uqale ngokuhamba emanzini, kancane kancane ungene ezingeni lesifuba.
Izinyawo swings nazo zizosiza. Ukuze wenze lokhu, ekujuleni okujulile, lala esiswini sakho. Ukubamba izandla ezansi, udinga ukusebenza nemilenze engezansi, wehlise futhi ubaphakamisele eyodwa ngasikhathi.
Ngokujula okuncane, uhleli emanzini kufanele uzulise imilenze yakho, uyiphakamise ngokuhlukile. Ukujikelezisa izinyawo zakho emanzini ukuvimbela unyawo lwakho lwesifo sikashukela. Ukuze wenze lo msebenzi wokuzivocavoca, udinga ukuhlala emanzini, uphakamise imilenze yakho bese wenza ukushintshana okujikelezayo ngezinyawo zakho ngezindlela ezihlukile.
Ukuzivocavoca okulandelayo kubizwa ngokuthi ama-oars. Okokuqala udinga ukuya phansi intamo emanzini bese ubeka izinyawo zakho ububanzi bodwa.
Izandla kufanele zehliselwe ngokuhlukile ezinhlangothini nangaphambili-emuva. Uma udinga ukwandisa umthwalo, izintende zezandla kufanele ziphendukele phansi, ngokucindezela iminwe ngokuqinile komunye nomunye, futhi nokwenza lula iminwe kudinga ukusatshalaliswa.
Ukuze wenze lo “msele” wokuzivocavoca, kufanele ucwilise emanzini entanyeni bese welula izingalo zakho phambili. Kulokhu, amabhulashi kufanele acindezelwe komunye nomunye ngezinhlangothi zawo zangaphandle. Okulandelayo, izandla kufanele zisatshalaliswe zihlukane, zikha amanzi, zigobeke ezinhlangothini bese zibuyisela esimweni sazo sokuqala.
Emva kwalokho, umi emanzini esifubeni, kufanele ukhonkothe. Ngemuva kwalokho udinga ukuzijika wena, uzisize ngezandla zakho.
Futhi, ngesifo sikashukela, kuyasiza ukwenza inkimbinkimbi yemidlalo yokuzivocavoca ye-aqua, ngaphandle kokuthinta izinyawo zaphansi. Futhi ukuze uqhubeke emanzini, ungasebenzisa ibhande le-foam elikhethekile noma iringi yerabha. Esikhathini sikashukela, izivivinyo ezilandelayo ezingenasisindo ziboniswa:
- Ukuhamba phezu kwamanzi. Lokhu ukulingisa kokuhamba endaweni, kuyilapho udinga ukugcina ibhalansi ngezandla zakho futhi uphakamise amadolo akho.
- Embryo. Amadolo acindezelwa esifubeni, ngaphandle kokulahlekelwa ibhalansi, bese ehliswa kancane phansi.
- Isikere. Imilenze isabalale ihlukaniswe ibuyiselwe emuva, bese ibuyela emuva naphambili.
- Ukudonswa ngamandla. Kufanele ulale emhlane wakho futhi uphumule ngangokunokwenzeka ukuze amahlombe nemilenze yakho isemanzini, futhi ubuso bakho bungaphezu kwawo. Okulandelayo, lapho unhale, udinga ukuphakamisa amahlombe akho ngaphandle kokuhambisa imilenze yakho nokuphuma. Lapho amahlombe ehla, kuthathwa umoya futhi.
- Ukuntanta. Ngemuva kokuthatha lesi sikhundla, kufanele wenze iminyakazo eyindilinga nezinyawo zakho ezindaweni ezahlukahlukene.
Ungenza futhi i-aerobics yamanzi ngokuncika ohlangothini echibini. Ukuzivocavoca kokuqala "Ihhashi" kwenziwa ngale ndlela: ukujula - ezingeni lesifuba, udinga ukubhekana nohlangothi, okufanele lubanjwe. Isisu sidonswa ngaphakathi, emuva kushubile, umlenze owodwa ugobile edolweni, izingalo ziphakanyiselwe esifubeni, khona-ke udinga ukuwaqonda, ubuyela emuva.
Usebenzisa isikhundla sokuqala esifanayo, udinga ukuba sideways futhi ushintshe umlenze. Ukuzivocavoca kwenziwa kaningana ilunga ngalinye.
Ukuhamba echibini eliseduze naseceleni elinezinyathelo ezingeziwe nakho kuzosiza ushukela. Okokuqala udinga ukuthatha izinyathelo ezimbalwa ngandlela thile.
Ukuze wenze umsebenzi olandelayo, kufanele ume ubheke ohlangothini, uwubambe ngezingalo ezeluliwe futhi ungene esifubeni ujule. Ngaphandle kokwehlisa izandla zakho, umzimba kufanele ujikelezwe ngezindlela ezihlukile. Ukunyakaza okufanayo kungenziwa ekujuleni, okungukuthi, ngaphandle kokuthinta phansi kwezinyawo.
Ngaphezu kwalokho, ukubambelela ohlangothini kuyasiza ukwenza ukusonteka. Ukuze wenze lokhu, ngena esifubeni futhi wenze ukunyakaza komzimba okujikelezayo. Ukuzivocavoca okufanayo kuyenziwa ngokujula.
Ngaphezu kwalokho, ume ngomhlane wakho ohlangothini futhi ubambelele kuwo, udinga ukudonsa futhi wehlise amadolo akho esifubeni sakho. Ngemuva kwalokho izitho ziphakanyiswa ngokufana kuya phansi, zenze ukunyakaza "kwesikhafu".
Ukuze wenze umsebenzi we- “whirlpool”, lala esiswini sakho ngamanzi, uphakamise amahlombe akho ngaphezulu kwawo. Ubambe uhlangothi olule izingalo ezeluliwe ngemilenze eqondile, udinga ukunyuka uye phezulu.
Ngemuva kwalokho udinga ukubheka uhlangothi, ulubambe ngezingalo ezeluliwe. Kulokhu, imilenze kufanele ibekwe eduze nodonga lwamachibi ngangokunokwenzeka, bese yelula emuva. Ngokuzayo, kufanele "ungene" eceleni komgwaqo oseceleni kufinyelela kumaki omkhulu naphansi.
Ungenza nokwelula odongeni. I-PI efana naleyo eyedlule, ihudula izansi yemilenze, idinga ukugoba emadolweni bese ibekwa ohlangothini lwecala. Ngemuva kwalokho, ngokubamba izinyawo odongeni, izinyawo kufanele ziqonde ngokucophelela futhi zigobeke futhi, zihlele kabusha izinyawo eziphakeme ngangokunokwenzeka, ngenxa yokuthi izolulama imisipha yomhlane nomgogodla.
Kuyaqapheleka ukuthi ekuqaleni kwanele ukwenza ukuphindaphinda okungama-2-3, futhi ngemuva kwalokho isibalo sokuzivocavoca singakhuphuka sikhuphuke izikhathi eziyi-10.
Kodwa-ke, ukuze ukubhukuda noshukela kusizakale futhi kungalimazi, kubalulekile ukulandela izincomo ezithile.
Izinyathelo zokuphepha lapho uzijwayeza emanzini
Zonke izincomo zilula impela, kepha ukusebenza kwazo kufanele kube okuphoqelekile. Ngakho-ke, udinga ukubhukuda echibini eceleni. Uma amakilasi enzeka endaweni yokugcina evulekile, khona-ke awukwazi ukubhukuda kude, ikakhulukazi uma kungekho bantu eduzane, ngoba ngesifo sikashukela nganoma yisiphi isikhathi isimo sesiguli singaba sibi kakhulu ngenxa ye-hyper- noma i-hypoglycemia ku-mellitus yesifo sikashukela.
Umthetho wesibili ukuthi umthwalo kumele wenyuswe kancane, ulawule ngokucophelela inhlala-kahle yakho, ugweme ukusebenza ngokweqile. Uma amakilasi enziwa kakhulu, kungaba nezinkinga eziyingozi njenge-hypoglycemia, umfutho wegazi ophakeme, i-tachycardia nokunye.
Kuyaqapheleka ukuthi ngemuva kokudla awukwazi ukubhukuda. Lokhu ngeke kuholele ezinkingeni ngesisu kuphela, kepha kuzothuthukisa nokuhlinzekwa kwegazi kubuchopho, okungahle kudale ukuthi ulahlekelwe ukwazi.
Awukwazi ukudla kahle ngaphambi kokubhukuda. Ukudla kokugcina ngaphambi kokuzivocavoca akufanele kube ngaphambi kwemizuzu engama-60. Kepha akufanele wenqabe ukudla okulula ukuze uvimbele i-glycemia.
Kuyadingeka ukungena emanzini kancane kancane, ngoba izinga lokushisa lakhona lingama-10 degrees kunokushisa komzimba. Lo mehluko ubangela ukuncipha kwemithambo yegazi, engadala ukungasebenzi kahle kwesigqi senhliziyo kanye nokuntuleka komoya-mpilo emisipha yenhliziyo, futhi lokhu kwesinye isikhathi kugcina ngokuboshwa kwenhliziyo.
Kungcono ukuzilungiselela ushintsho lokushisa.
Ukuze wenze lokhu, ungathatha ishawa epholile ngaphambi kokuvakashela ichibi, kepha kwenqatshelwe ukuthi abanesifo sikashukela bagxume besuka ohlangothini.
Contraindication kumakilasi echibini echibini
Naphezu kwazo zonke izinzuzo zemidlalo yamanzi, kunezindlela eziningi zokwephulwa kwalolu hlobo lomthwalo wezemidlalo. Ngakho-ke, ngokuquleka okuhlala kwenzeka, awukwazi ukuzibandakanya echibini, ngoba ngesikhathi sokuhlasela umuntu angakwazi ngisho nokuntywila emanzini.
Abantu abadala abanesifo sikashukela nalabo abahlaselwa yisifo senhliziyo kufanele babhekane namanzi aphansi kuphela. Kulokhu, kungakuhle ukuthi usebenzise izinsizakalo zomqeqeshi wokuthola ukwelashwa ngokomzimba onolwazi.
Uma umuntu enesifo sofuba kanye nesifo sikashukela, noma enesifo esingamahlalakhona, khona-ke kufanele azi ukuthi amanzi ahlotshisiwe angadala ukuhlasela kwesifuba somoya. Ngaphezu kwalokho, amanzi acindezela isifuba, akwenze kube nzima ukuphefumula, ngakho-ke uma unezinkinga ngezitho zokuphefumula, kungakuhle nokuthi usebenze nomfundisi.
Abantu abanesifo sikashukela abane-septum egobile, ekhulisiwe ye-adenoids, noma abanezifo ezingamahlalakhona zezitho ze-ENT, kufanele ukhumbule ukuthi ukuzivocavoca kwamanzi kungadala ukwanda kwesifo.
Lapho kukhona noma yikuphi ukubonakaliswa kwe-allergic kanye nokukhubazeka kwesikhumba okuvame ukuhambisana nesifo sikashukela, akunconywa ukuhlanganyela echibini elihlanjululwa nge-bleach. Ukuze ulondoloze impilo yabo, kungakuhle ubheke izakhiwo zamanzi ezisebenzisa ezinye izindlela zokusebenzisa igciwane.
Ngenxa yokungavikeleki kokugomela, abanesifo sikashukela bathambekele kuma-SARS njalo. Ngakho-ke, kufanele bakhethe amachibi okushisa angaphansi kwe-23-25 degrees.
Kodwa-ke, ezimweni eziningi ezinesifo sikashukela sohlobo lwesinxephezelo, azikho izingqinamba ezikhethekile zokubhukuda. Ngemuva kwakho konke, umphumela wamanzi unomphumela wokugcotshwa komzimba, ukuthuthukisa isimo somzimba nangokwengqondo, uqinise futhi uvuse amasosha omzimba.
Imithetho yezemidlalo kwisifo sikashukela izofakwa kwividiyo ekulesi sihloko.
