Izinkinga zonyawo kungenye yemiphumela eyingozi kakhulu yesifo sikashukela. Isifo sikashukela sonyawo lwesifo sikashukela ezimeni eziphambili singaholela ekungeneleleni kokuhlinzwa kanye nokuqunjelwa imilenze. Ukuze uvikele lokhu, kubalulekile ukunakekela njalo isikhumba semilenze futhi uhlanganyele ekwelashweni ngokomzimba (ukwelashwa kokuzivocavoca).
Umgomo wokusebenza ngokomzimba
Ukuzwela okwehlisiwe nokujikeleza okumpofu kuyizimpawu eziyingozi zokukhula komlenze kushukela. Ungaqonda kanjani ukuthi izinguquko ezinjalo ziyenzeka emzimbeni? Ngokuvamile, izimpawu ezilandelayo zibonisa lokhu:
- ukukhathala okwandayo ngisho nokuzivocavoca umzimba okuncane;
- ukudinwa nokukindla;
- Ubuhlungu bemisipha
- ukuncipha kwezinwele emilenzeni noma ukwehla okubukhali ekukhuleni kwawo;
- ukugcwala kwesikhumba nokuthambekela kokubonakala kokuqhekeka komile.
Ngaphezu kwalokho, isikhumba esibandayo semilenze, ngisho nangesikhathi esishisayo, sibhekwa njengophawu lokuphazamiseka kokujikeleza kwegazi. Kubalulekile ukugwema izinkinga ngesikhathi futhi ungavumeli inqubo ebuhlungu ukuthi ikhule ekugcineni. Ukuze wenze lokhu, udinga ukukhetha isethi ekhethekile yokuzivocavoca yemilenze enesifo sikashukela bese uzama ukuyenza nsuku zonke. Kuthuthukisa i-microcirculation yegazi, ivumela izicubu ukuba zigcwale umoya-mpilo futhi zivimbele izinguquko ekuzwelweni kwezicubu zezinzwa. Futhi, lapho wenza imishini yokuzivocavoca elula yansuku zonke yemilenze, izinguquko ezinjalo ezinhle zomzimba ziyaphawulwa:
- ukululama kwenhliziyo nemithambo yegazi;
- ukwehlisa i-cholesterol yegazi;
- ukuqina kwe-metabolic;
- isenzo esandayo se-insulin;
- ukushisa inani elincane lamakhalori, ngenxa yalokho kuncipha kancane kancane kwesisindo.
Ukuvivinya umzimba njalo kaninginingi kunciphisa ingozi yokuthola ubunzima besifo sikashukela
Ngokufanelekile, kungakuhle ukuthi uqale wenze izivivinyo ezinjengalezi ngenjongo yokuvimbela, noma ngaphambi kokuvela kwezimpawu zokuqala ezingemnandi emilenzeni. Uma izinhlungu bezikhathaza umuntu isikhathi eside, ngakho-ke kungcono ukuhlanganisa ukwelashwa kokuzivocavoca nohlobo lokwelashwa olufana ne-physiotherapy yesifo sikashukela i-mellitus (electrophoresis, ukwelashwa okushisa, i-darsonvalization). Ukuhlanganiswa kwalezi zinyathelo kuthuthukisa umphumela wokwelapha futhi kubuyisele masinyane ukujikeleza kwegazi okujwayelekile, kanye nokuzwela kwezinzwa.
Ukuhamba endaweni lapho okulungiselela khona izicubu zomzimba ezinhle kakhulu zokuzivocavoca
Ukuze wandise umphumela wokwelapha wokuhamba, ngokuqinisekile kungcono ukuhamba emoyeni omusha (ehlathini le-coniffort, eduze kwamachibi, emapaki). Kepha uma ithuba elinjalo livela njalo noma izimo zesimo sezulu zishiya lifisa kakhulu, lingathathelwa indawo izivivinyo zasekhaya.
Lapho uhamba endaweni, udinga ukugcina umhlane wakho uqondile, namahlombe akho aqonde, futhi izinyawo zakho kufanele zibe phansi ngokuphelele. Phefumula kangcono ngokuvumelanayo, ushintshanisa inhale futhi ukhiphe zonke izinyathelo ezi-4. Njengoba kunikezwe ukuthi abanesifo sikashukela badinga ukuzivocavoca okulinganiselayo, ukuphinda ukunyakaza okulinganisa ukuhamba kwanele cishe imizuzu emi-3.
Ukuhamba endaweni leyo kuyindlela enhle yokuzivivinya ngisho nakubantu abangafundile, ngoba aligcwalisi ngokweqile amasistimu okuphefumula nawenhliziyo
Umlenze oyinhloko wokuzivocavoca
Ukufudumeza izicubu, ungasebenzisa isethi yokuzivocavoca umzimba, ethatha imizuzu eyi-15 ngosuku. Ngemuva kwamaviki ama-2 wokuzivocavoca nsuku zonke, imiphumela ngokuqinisekile izothokozisa abanesifo sikashukela ngendlela yokuzwa okuthuthukile kanye nokuqina okujwayelekile kwesikhumba semilensi. Ukhuphula ukugeleza kwegazi emunweni nasezinyaweni, udinga ukwenza lo msebenzi ngokwezifiso, uhleli esihlalweni sangemuva elisicaba:
- Okunye ukushintshashintsha nokwelulwa kwezinzwane zezinyawo.
- Phakamisa ngobunono uzwane futhi ulwehlise, uphakamise isithende, uqhubeke endaweni ngayinye kulezi zikhundla imizuzwana embalwa.
- Gxila ezithendeni, ngenkathi uphakamisa iminwe yakho emoyeni. Amasokisi adinga ukwenza ukunyakaza okujikelezayo kwesisindo, ngaphandle kokuphakamisa izithende zakhe phansi.
- Yenza okufanayo, kepha ukushintshashintsha uzwane nesithende (ukujikeleza okuyindilinga kufanele kwenziwe izithende, amasokisi ahlinzeke ngokugcizelela).
- Qinisa imilenze yakho iqonde ngokuphelele emoyeni, ngokuqala ngokukhulisa idolo nokuphela ngamasokisi abhekene nawe (udinga ukuwadonsa imizuzwana embalwa).
- Ngaphandle kokugoba umlenze edolweni, udinga ukuwuqondisa, uthinte phansi, bese udonsa isokisi ubheke emzimbeni imizuzwana eminingana.
Ngemuva kwalokhu, isiguli singadinga ikhefu lokubuyisa amandla namandla. Ngalesi sikhathi udinga ukuphefumula ngomoya ophansi futhi uhambisane nengxenye yesibili yenkimbinkimbi:
- Phinda umsebenzi wokugcina kusuka kwibhloko yangaphambilini, kepha ngemilenze emibili yokuvumelanisa.
- Qinisa imilenze yakho ngesisindo bese ugoba ku-ankle ngokuhlanganyela (ngokuhlukile).
- Qinisa umlenze wakho emoyeni bese uzama ukuchaza ngonyawo luka- “ayisishiyagalombili” (udinga ukukwenza ujike ezinhlangothini ezimbili).
- Izinyawo ngaphandle kwamasokisi, udinga ukuzama ukuqhuqha ibhola levolumu kusuka kwiphepha elikhulu elincane. Ngemuva kwalokho ungakhumula kancane izingcezu ezincane kuyo ngeminwe yakho bese uyikhipha ngezindlela ezihlukile. Ekupheleni kokuzivocavoca, kudingeka uzame ukukala ishidi.
Ukuzivocavoca okuthile kungenziwa ngenkathi uhleli ebhendini elikhulu lokuzivocavoca - lokhu kuzobenza basebenze kakhulu, ngoba izicubu ezengeziwe zizobandakanyeka kule nqubo futhi nomzimba uzofunda ukulinganisela kahle
Ukuzivocavoca okumile
Esimweni sokuma sokuqala (imilenze kufanele ibe sezingeni lamahlombe), ungenza lezi zivivinyo ezilula:
- ukugoqa imilenze (izandla kufanele zibekwe ngqo phambi kwakho futhi zenze i-swing ngokweqile ngomlenze ngamunye, zizama ukuthola izandla zakho ngasikhathi sinye);
- ama-squats (ngokwendlela eyi-1 adinga ukwenziwa ngayo izikhathi ezingama-6-8, kungcono ukwenza izivivinyo kancane, uzama ukungakhumuli izithende kusuka phansi);
- izinyathelo emuva naphambili (lapho uthatha isinyathelo, udinga ukuthatha umoya ojulile futhi uphakamise izingalo zakho ngaphezu kwekhanda lakho, uzivale, futhi njengoba ukhipha izingalo zakho ziwela emzimbeni wakho kanye nomlenze wakho uba sesimweni sazo sokuqala).
Ngokushintshana nezinyathelo eziya ohlangothini, ukuphuma kwegazi lemithambo emikhulu yemilenze kuyathuthuka, izicubu zomlenze ophansi kanye nethanga kusebenza ngenkuthalo. Ama-squats awusizo kushukela, njengoba athuthukisa ukuqina kwezinyawo, asebenze wonke amaqembu emisipha yemilenze futhi ngaphezu kwalokho asiza ekuxazululeni inkinga yokuqunjelwa. Isikhathi sokuzivocavoca okunjalo kufanele sibe imizuzu eyi-10-15. Lokhu, njenganoma yikuphi okunye, ukuzivocavoca okuyinkimbinkimbi akufanelekile ukukwenza ngokushesha ngemuva kokudla.
Ukuhlanganiswa kokuzivocavoca kwemilenze nezinye izinhlobo zokuzivocavoca okukhanyayo kusiza ukugcina amazinga ashukela egazi ajwayelekile nenhlala-kahle.
Ukuzivocavoca ukwelashwa endaweni yokuqala "amanga"
Udinga ukulala endaweni elukhuni, ngakho-ke usofa noma umbhede kuleli cala awulungile. Kusezingeni eliphezulu ukwenza imithambo yokuzivocavoca phansi embozwe ngumbethe omncane. Nazi ezinye izivivinyo ezingenziwa kulesi simo sokuqala:
- ulele emhlane wakho udinga ukuqondisa imilenze yakho ngangokunokwenzeka (ukubasekela ngaphansi kwe-patella) futhi wenze umjikelezo oyindilinga ezinyaweni imizuzu engu-1-2;
- ungakhumbula "ibhayisekili" eyaziwayo noma "isikhafu" bese uyiphinda imizuzu eminingana (ukunyakaza kufanele kube bushelelezi, ngaphandle kokujikijela nokujikijela);
- uma kukhona i-fitball endlini, lapho-ke udinga ukuphonsa imilenze phezu kwayo bese ulingisa ibhola ngokuhamba okuyindilinga ngaphansi (lokhu kukhulisa kahle ithoni yezicubu zomlenze futhi kuvuselele ukugeleza kwegazi kule ndawo yemilenze).
Hlobo luni lokugula oludinga ukuzivocavoca?
Ukuzivocavoca okungenzeka futhi okulula ngeke kusilimaze isiguli esinesifo sikashukela sohlobo lokuqala noma lwesibili. Njengoba kunikezwe ukuthi ukuzivocavoca okwelapha kuholela ekuqalisweni kwe-insulin, iziguli ezihlushwa uhlobo 1 lokugula zidinga ukucabanga kanye nodokotela ngokulungiswa kokulashwa kwezidakamizwa ngezinsuku zokuxineka okwandayo. Kwezinye izimo, kuyadingeka ukunciphisa kancane isilinganiso se-insulin esebenza isikhathi eside, futhi kwesinye isikhathi kwanele nje ukudla umkhiqizo othile onama-carbohydrate amaningi ekwakhiweni ngaphambi kokuqeqeshwa. I-Endocrinologists futhi itusa ukuba noswidi noma itiye elimnandi (ujusi) uma kwenzeka, ukuze ngokwehla okubukhali kweglucose egazini, ungalifaka ngokushesha ngokwejwayelekile.
Isifo sikashukela sanoma yiluphi uhlobo akukhona ukweqa ukusebenza komzimba, kepha kufanele kube ngokulinganiselayo futhi kubhekwe izici zomzimba womuntu ogulayo
Iziguli ezinesifo sikashukela sohlobo 2 azithambekele ekuhlaselweni okunjalo ngenxa yomthwalo wezimoto, noma kunjalo ukuqapha ngeke kulimaze kulokhu. Imvamisa laba bantu bavame ukukhuluphala ngokweqile, okuholela ekucindezelekeni ngokweqile enhliziyweni nasemilenzeni. Ngakho-ke, badinga ukwenza izivivinyo ezikhethekile zesifo sikashukela salolu hlobo njalo.
Enye into enhle yanoma imuphi umsebenzi womzimba ezigulini ukuvikela ukuqunjelwa kanye nokujwayelekile kokusebenza kwamathumbu. Ngohlobo 2 sikashukela, i-metabolism yehliswa kancane, futhi inqubo yokugaya ithatha isikhathi eside, kanti ukwelashwa okuzivocavoca kusiza ukusheshisa kancane. Noma isiguli senza imithambo yokuzivocavoca kuphela imilenze, izicubu zomzimba eziningi zibamba iqhaza kule nqubo futhi kuchithwa inani elithile lamandla.
Noma iyiphi isethi yokuzivocavoca yesifo sikashukela ingenziwa kuphela ngemuva kokuvuma leli phuzu nodokotela wakho. Ukuzivocavoca kungadala ukushaya kwenhliziyo okusheshayo futhi kusheshise ukuphefumula, kepha isiguli akufanele sibe nzima kakhulu ukusisebenzisa. Ngenxa yomthwalo ngokweqile, umzimba uqala ukukhipha ama-hormone okuxinzelela egazini, okudala izinguquko ezibukhali kushukela wegazi. Ukuze ukwelashwa okuzivocavoca ukuletha izinzuzo zezempilo kuphela, kubalulekile ukulalela umzimba wakho hhayi ukuwuqeda amandla.
