Umuthi osemthethweni namanje awunakuqonda okucacile ukuthi ungaselapha kanjani isifo esifana nesifo sikashukela.
Ngaphandle kwalokhu, kunezindlela eziningi zokuvivinya umzimba eziwusizo ikakhulukazi ezigulini ezinesifo sikashukela sohlobo 2.
Ushukela wabo wejwayelekile, ukusebenza kahle komsebenzi we-metabolic kusebenze, kuyilapho isisindo sihlala ngaphakathi kobubanzi obujwayelekile. Sikunikeza ukuthi uzijwayeze ngezifundo zabanesifo sikashukela futhi ubuke okwenziwe ngevidiyo kusihloko.
Kungani kudingeka uhlobo lweshukela kabili lokuzivocavoca?
Ukuzivocavoca lapho kukhona isifo sikashukela kunomthelela wokuphulukisa kuyo yonke imisebenzi yomzimba, futhi unikezwe ukuthi amangqamuzana akulesi sifo awakwazi ukucubungula ushukela uqobo, imisebenzi yezemidlalo inomthelela ekusetshenzisweni kwamandla futhi amangqamuzana angathola ushukela omningi.
Izinkomba eziningi ziyathuthuka, njengokuthi:
- ukuthathwa komzimba kwezinto ezingenayo;
- ukuvimbela ukuthuthukiswa kwezinye izifo ngenxa yesifo sikashukela;
- ukwenza ngcono ukuhanjiswa kwegazi kuzo zonke izinhlelo;
- ukugcwala komoya-mpilo;
- ukuguquguquka kwemizwa kanye nenhlala-kahle (kusiza ukunciphisa ukukhiqizwa kwe-contra-mahormone);
- ukwanda kwesikhathi sokuphila;
- kukhona ushintsho lwe-cholesterol ukusuka phansi kuya phezulu (luzuzisa umzimba);
- isimo esihle somzimba nesisindo esijwayelekile.
Izakhiwo ze-Gymnastic eziyindawo yesifo sikashukela
Izindlela zokwelapha zesifo sikashukela zingahlukahluka kuye ngezimo. Kunezinhlobo eziyinkimbinkimbi zokuzivocavoca ukuze ulondoloze ithoni ejwayelekile yomzimba nalezo okuhloswe ngazo ukuvimba izinkinga esezitholiwe.
Ukuzivocavoca ngesifo sikashukela kungahlukaniswa ngamaqembu amancane anjengalawa:
- ukuphefumula (ukuphefumula okubabayo);
- inkimbinkimbi yasekuseni;
- ukuvivinya umlenze;
- amandla okuzivocavoca ngama-dumbbells.
Ukuvivinya umzimba okujwayelekile
Noma yikuphi ukuvivinya umzimba lapho kukhona isifo sikashukela ne-hyperglycemia kufanele kuqale ngokufudumeza, ukuzivocavoca kwasekuseni kumele kube ngumkhuba, kumele kwenziwe.
Ukuzivocavoca okujwayelekile kufaka okulandelayo:
- kuphendukisa ikhanda emikhondweni eyehlukene (kwenze ngobumnene nangokushelela nokuphindaphinda);
- ujikeleze amahlombe akho emuva nangaphambili ngezandla zakho phezu kwebhande lakho;
- ujikeleze izandla ziye phambili / emuva kanye naseceleni;
- izandla okhalweni kanye nokujikeleza okujikelezayo kwe-torso ngakolunye uhlangothi, bese kuba kolunye;
- ukuphakamisa imilenze phambili;
- ukuzivocavoca ngokuphefumula (ukusiza ukuhambisa izicubu zomzimba nge-oxygen eyanele).
Isikhathi sesifundo sincike esigabeni sikashukela kanye nokuba khona kwezinkinga. Ezingeni lesibili, isikhathi sekilasi kufanele sithathe imizuzu engama-40 iye ehoreni. Phakathi kokuzivocavoca umzimba, udinga ukwenza izivivinyo zokuphefumula.
Umkhuba onjengokuphefumula kabuhlungu waba usizo kakhulu. Umongo wayo ukuthi ngenkathi inqubo umzimba ungathola umoya-mpilo omningi emangqamuzaneni, ungena kuwo, ungasebenzisa kangcono ushukela.
Inombolo yesifundo 1 yevidiyo ngokufundiswa kwendlela yokuphefumula ebabayo:
I-Gymnastics yenziwa kanjena:
- khipha umoya ngamandla ngangokunokwenzeka ngomlomo wakho;
- ukukhipha umoya kufanele kube yimizuzwana emi-3;
- 1 inkimbinkimbi kufanele ihlale imizuzu emi-3;
- Ukuphindaphinda okungu-5 phakathi nosuku, ngakunye okwemizuzu engama-2-3.
Inombolo yesifundo sevidiyo 2:
Kunomunye umsebenzi wokuphefumula. Kuyadingeka ukuthi ube nesikhathi sokungenisa cishe izikhathi ezingama-60 kungakapheli umzuzu, okuwukuthi, ukuphefumula ngokushesha, ukuqhuma kungaba yinoma yini oyithandayo, inqubo yabo ayidlali indima ebalulekile, kepha kungcono ukuvala izingalo zakho emahlombe akho, ingalo ngayinye ehlombe elihlukile, noma ukwenza squats. Isimiso siyefana, amaseli azonothiswa ngenani elifanele lomoya-mpilo.
Ubuso obukhethekile bonyawo
Abantu abanesifo sikashukela sohlobo 2 bavame ukuba nezinkinga ngemithambo yemilenze nezinyawo zabo zizonke. Ukwenza ukwelashwa kusebenza kakhulu, udinga ukwenza izivivinyo ezikhethekile. Bazosiza ekuqiniseni ukuhamba kwegazi emithanjeni, ngokulandelana, akukho sifo esizophazamisa imilenze.
Uma ubuhlungu bubonwa, khona-ke maduze bayeka ukuphazamisa, kubalulekile ukuthi ungayeki.
Ukuzivocavoca okusebenzayo kwemilenze:
- ukuhamba endaweni ngamadolo aphakamisayo (ukumasha);
- imikhondo yezwe;
- ukugijima
- swing imilenze ngezindlela ezihlukile;
- Amakati
- hlikihla futhi uphumule izinzwani;
- phakamisa imilenze yakho futhi ujikeleze amasokisi akho kumbuthano;
- beka unyawo lwakho ezinzwaneni futhi uzungeleze izithende;
- uhleli endaweni eyisicaba futhi uqonde umlenze, udonsele izinzwani ubheke kuwe bese kude nawe;
- lala phansi noma enye indawo eyisicaba, uphakamise imilenze yakho iqonde ngangokunokwenzeka, futhi ujikeleze izinyawo zakho imizuzu engu-2 isiyingi.
Konke ukuzivocavoca kufanele kwenziwe nokuphindaphinda, ngakunye amahlandla ayi-10. Uma kungenzeka, zivivinya kaningi ngosuku, mhlawumbe. Ungakwenza kunoma yiziphi izimo ezilungele wena. Uma kunezimo ezifanele, khona-ke emsebenzini, ezindaweni zokungcebeleka, njll.
Ukuzivocavoca kwenhliziyo
Ngoshukela i-mellitus yeqembu lesibili, uhlelo lwezinhliziyo lukhona futhi. Ukuzivocavoca kungasiza ukukala izinga lokushaya kwenhliziyo futhi ngaleyo ndlela kuthuthukise ukuhanjiswa kwegazi kuzo zonke ezinye izinhlelo emzimbeni.
Kepha ngaphambi kokuthi uqale ukuzivocavoca kwenhliziyo, kufanele uthintane nodokotela wakho. Tshela uchwepheshe ngobunzima bemisebenzi ozoyenza. Mhlawumbe uzokwenza ukuthi ezinye zazo zivinjelwe noma ancome ezinye ezilungele ngqo icala lakho.
Ukuzivocavoca kwenhliziyo kusohlwini lwe-cardiotherapy. Lokhu kufaka izakhiwo ezinamaphakethe, ukugijima endaweni, ukugijima nokuzivocavoca ejimini, usebenzisa imishini.
Kufanele futhi wenze ukuzivocavoca ngama-dumbbells. Kufanele kuthathe imizuzu eyi-15. Ukuzivocavoca okunjalo kuqinisa izicubu zenhliziyo futhi kuthuthukise ukusebenza kwenhliziyo.
Ukuzivocavoca kungaba ngokulandelayo:
- ukuthatha ama-dumbbells, udinga ukwelula izingalo zakho ezinhlangothini nasendaweni ephakeme ukuletha ama-dumbbells phambi kwakho, bese wehlisela kancane izandla zakho esikhundleni sazo sokuqala;
- phakamisa enye ingalo kusuka ku-dumbbell up bese ugoba ingalo ku-elbow ukuze i-dumbbell ibe ngemuva kwekhanda;
- unama-dumbbells ngesandla, welula izingalo zakho ezinhlangothini futhi ngasikhathi sinye ulethe phambi kwakho esimweni eseluliwe, bese ubuyela ezinhlangothini;
- imile iqonde, phakamisa ama-dumbbells, ugobe izindolowane zakho, uze ufike ezingeni ehlombe futhi wehlise izandla zakho phansi.
Isifundo sevidiyo ngokuzivocavoca kwemisipha yenhliziyo:
Imidlalo evunyelwe
Kubantu abanesifo sikashukela sohlobo 2, ukuvivinya umzimba kuyazuzisa, kepha hhayi yonke imidlalo nezindlela ezisebenza kahle ngokulinganayo. Kungcono ukunikeza ukukhetha emidlalweni esebenzayo ekwazi ukusebenzisa wonke izicubu nezinhlelo emzimbeni.
Abantu abanesifo sikashukela bafanelwe kangcono:
- ukubhukuda
- ukugijima nezinhlobonhlobo zawo;
- ukushushuluza, ukweqa eqhweni, ukugibela iqhwa.
Naphezu kweqiniso lokuthi i-yoga akuyona umdlalo odala, lezi zinqubo zinikeza nemiphumela emihle, ngoba zinokuzivocavoca okusebenzayo kwezingxenye ezahlukahlukene zomzimba namasu okuphefumula ku-repertoire yazo.
Imithetho yokuzivocavoca
Ngaphambi kokuqala ukuzivocavoca ngezindlela zokwelapha, kubalulekile ukucubungula izici zomzimba ukuze ungazilimazi. Ngaphansi kwemithwalo esindayo, kukhiqizwa i-anti-insulin, futhi kuthinta kabi umzimba futhi kubangele izinkinga.
Ngakho-ke, uhlelo lokuqeqeshwa kanye nesethi eqondile yokuzivocavoca kumele isungulwe nodokotela ohambelayo. Uchwepheshe uzobheka isimo futhi, uma kudingeka, aguqule irejimeni kanye nokuzivocavoca.
Isikhathi sokuqala sesifundo kuzodingeka senziwe ngaphansi kokuqondisa kukadokotela, khona-ke usungakwazi ukuqhubekela phambili emakilasini ekhaya noma kwezinye izimo ezifanele.
Amakilasi kufanele aphazanyiswe ngokushesha uma uzizwa kabi nezimpawu ezinjengokuthi:
- ukuphefumula
- umswakama;
- izinhlungu
- ushintsho lwesilinganiso senhliziyo.
Konke lokhu ngesilinganiso esiphakeme kungenzeka kungaba uphawu lwe-hypoglycemia eqhubekayo. Ukuzivocavoca okuvela ekilasini lokuqeqeshwa kwe-Cardio kulungele kangcono abanesifo sikashukela. Ukuzivocavoca okunjalo ngokuvamile akufakeli isandla ekuthuthukisweni kwemisipha, kepha kusiza ukwehlisa ushukela futhi kungazithobi amaphawundi awengeziwe.
Lezi zivivinyo zibandakanya:
- ukubhukuda okujwayelekile;
- Ukugibela izintaba nokugijima okungapheli (ngemuva kokudla);
- ukugibela ibhayisekili.
Obani okungafanele babandakanywe?
Hhayi kuphela kwesesibili, kepha futhi kunoma yisiphi esinye isigaba sesifo sikashukela, kunconywa ukudlala imidlalo, kepha ukusebenza ngokomzimba kuphambane ngokuphelele neziguli ezinalo:
- ukwehluleka kwezinso kuyabonakala;
- izinkinga zenhliziyo
- izilonda ze-trophic emilenzeni;
- uhlobo olunamandla lwe-retinopathy.
Ngokuphambuka okunjalo kokujwayelekile, kuvunyelwe ukwenza imisebenzi yokuphefumula, i-yoga ingasiza. Lapho isimo sizinza, khona-ke ungaqala kancane kancane ukwenza umsebenzi womzimba, bese wenza amakilasi agcwele.
