Ukubaluleka kokuzilolonga rhoqo:
Ukubaluleka kokuzilolonga rhoqo akunakugqithwa ekufuneni ubomi obulungeleleneyo nobunempilo. Ukwenza umthambo asikokukhetha nje indlela yokuphila; yinxalenye esisiseko yokugcina impilo esemgangathweni. Ukuzivocavoca rhoqo kuye kwadibaniswa nomngcipheko oncitshisiweyo wezifo ezingapheliyo ezifana nesifo senhliziyo, isifo sikashukela, kunye nokukhuluphala.
Ngaphandle kwempilo yomzimba, idlala indima ebalulekileyo ekuphuculeni impilo yengqondo ngokunciphisa uxinzelelo, ixhala kunye nokudakumba. Impembelelo entle yokuzivocavoca idlulela kwimisebenzi yokuqonda, ikhuthaza ukugxila okubukhali kunye nokuphucula umoya. Ukuqonda ukubaluleka kokubandakanya umthambo rhoqo kubomi bemihla ngemihla kubeka isiseko sokuphila okunempilo kunye nokwanelisayo.
Iinzuzo Zokubaleka:
Ukubaleka, ngokukodwa, kuvela njengohlobo lokuzilolonga oluguqukayo nolufikelelekayo olunika intaphane yeenzuzo kubantu abakumanqanaba ahlukeneyo okuba sempilweni. Okokuqala, isebenza njengomsebenzi onamandla we-cardiovascular, ukuqinisa intliziyo kunye nokuphucula ukujikeleza. Ubume bekhalori obutshisayo bokuqhuba busenza isixhobo esisebenzayo sokulawula ubunzima kunye nophuhliso lobunzima bemisipha. Ukongeza, ukubaleka kwaziwa ngokukwazi ukomeleza unyamezelo, ukukhuthaza amandla kunye nokomelela.
Ngaphandle kweenzuzo zomzimba, ukubaleka kubamba iingenelo ezinzulu ngokwasengqondweni nangokweemvakalelo. Ubume besingqi sokubaleka bunempembelelo yonyango, ibonelela ngeqonga lokuphumla koxinzelelo kunye nokucaca kwengqondo. Ukukhutshwa kwe-endorphins ngexesha lokuqhuba kunegalelo ekuphuculeni isimo sengqondo, ukunika unyango lwendalo lokulwa nokuxhalaba kunye nokudakumba. Njengomsebenzi oguquguqukayo noguquguqukayo, ukubaleka kunokulungelelaniswa nokhetho lomntu ngamnye, ukuvumela imbaleki nganye ukuba izenzele uhambo lobuqu olusingise kwimpilo engcono.
Kula macandelo alandelayo, siza kuphonononga imiba esebenzayo yokuqalisa indlela yokubaleka, siphonononga iingqwalasela ezibalulekileyo, izixhobo, ubuchule, kunye nezicwangciso eziya kuxhobisa abantu ukuba baqalise kolu hambo luphuculisayo lokomelela.
Ukulungiselela: Izixhobo eziyimfuneko kunye neSinxibo
Ukuqalisa indlela yokubaleka kufuna okungaphezulu nje kwesigqibo sokubetha i-treadmill okanye iitrayile. Isixhobo esifanelekileyo kunye nesinxibo zizinto ezibalulekileyo ezinokuchaphazela kakhulu amava akho okuqhuba, ukuqinisekisa ukuthuthuzeleka, ukhuseleko, kunye nokusebenza kakuhle. Nasi isikhokelo esibanzi sokukunceda ulungiselele ngezixhobo eziyimfuneko kunye nesinxibo:
Izihlangu zokubaleka ezifanelekileyo:
Ukukhetha uhlobo olululo lwezihlangu:
Qwalasela isitayile sakho sokubaleka: Ngaba uyimbaleki engathathi hlangothi, i-overpronator, okanye i-underpronator? Ukuqonda ubuchwephesha beenyawo zakho kunceda ekukhetheni izihlangu ezibonelela ngenkxaso eyaneleyo.
Misela indawo obalekayo kuyo: Izihlangu ezahlukeneyo zijongana neendawo ezahlukeneyo, nokuba kukuqhuba kwendlela, kubaleka umzila, okanye kubaleka i-treadmill.
Vavanya i-arch yonyawo lwakho: I-arches ephezulu, ephantsi, okanye eqhelekileyo inefuthe kuhlobo lwe-cushioning kunye nokuxhasa izicathulo zakho kufuneka zinikeze.
UkuFakelwa ngokoBuchule:
Ndwendwela ivenkile ebalekayo ekhethekileyo: Abasebenzi abaziingcali banokuhlalutya ukuhamba kwakho, ukwakheka kweenyawo, kunye nesimbo sokubaleka ukucebisa izihlangu ezifanelekileyo.
Cinga ngovavanyo lwebiomechanical: Ezinye iivenkile zibonelela ngovavanyo olukumgangatho ophezulu, kuquka nohlalutyo lwendlela yokuhamba kweevidiyo, ukuze zibonelele ngokuchane ngakumbi.
Iimpahla ezikhululekileyo neziphefumlayo:
Ukukhetha isinxibo esifanelekileyo:
Izinto ezisusa ukufuma: Khetha iimpahla ezisula ngokufanelekileyo ukubila ukuze uhlale womile kwaye uthintele ukukrazula.
Iingqwalasela zexesha lonyaka: Ukuba ukhetha ukubaleka ngaphandle, lungisa impahla yakho ukuze ihambelane nemozulu, ukhethe amalaphu aphefumlayo kwiimeko ezishushu kunye nokwalekwa kwimozulu ebandayo.
Ukufaneleka ngokufanelekileyo: Impahla ayifanele iqine kakhulu okanye ikhululeke kakhulu, ivumela ukuhamba kakuhle ngaphandle kokucaphuka.
Izincedisi:
Iikawusi eziNcincisa ukufuma:
Imiba yeMathiriyeli: Khetha iikawusi ezenziwe ngeentsinga ezenziweyo okanye uboya bemerino kulawulo olusebenzayo lokufuma.
Uyilo olungenamthungo: Nciphisa umngcipheko we-blisters ngokukhetha iikawusi ezinokwakhiwa kweenzwane ezingenamthungo.
Ubukhulu obufanelekileyo: Qwalasela ubukhulu besokisi ngokusekelwe kukhetho lomntu kunye neemeko oza kusebenza kuzo.
IBra yezemidlalo (Yabafazi):
Inkxaso efanelekileyo: Tyala imali kwi-bra yezemidlalo enika inkxaso eyaneleyo kwinqanaba lomsebenzi wakho kunye nobukhulu besifuba.
Ilaphu eligquma ukufuma: Khetha ibra eyenziwe ngezinto eziphefumlayo ezilawula ukufuma ukomeleza intuthuzelo.
Ukhuseleko olufanelekileyo: Qinisekisa ukuba i-bra ingena kakuhle ngaphandle kokubangela ukuphazamiseka okanye ukuthintela intshukumo.
Njengoko ulungiselela izihlangu ezifanelekileyo, iimpahla, kunye nezixhobo, ubeka isiseko sokonwaba ngakumbi kunye namava okubaleka okungenakulimala. Khumbula ukuba izixhobo ezifanelekileyo aziphuculi nje ukusebenza kwakho kodwa zinegalelo kulwaneliseko olupheleleyo kunye nobomi obude bendlela yakho yokubaleka.
Ukuzifudumeza kunye nokupholisa phantsi:
Njengoko ubopha izihlangu zakho zokubaleka kwaye ulungiselela ukubetha umzila, kubalulekile ukuqonda ukubaluleka kokufudumeza kunye nokupholisa phantsi. Ezi nkqubo zidlala indima ebalulekileyo ekuphuculeni ukusebenza kwakho, ukuthintela ukulimala, kunye nokukhuthaza ukuguquguquka kunye nokuba sempilweni.
Ukucwangcisa indlela yakho yokubaleka kwiTreadmill
Ukubaleka kwi-treadmill kunika indawo elawulwayo evumela ukuba ulungelelanise umsebenzi wakho kwiinjongo ezithile ngelixa unciphisa izinto zangaphandle. Nasi isikhokelo esicwangcisiweyo sokukunceda wenze uninzi lwendlela yokuqhuba i-treadmill:
Qala ngokuhamba:
Ukutshintshela kancinci kancinci ukuya eKubaleni:
Ukuhamba ngokufudumala: Qala ngokuhamba ngokukhawuleza kwe-5-10 imizuzu ukuphakamisa izinga lentliziyo yakho kwaye ulungiselele imisipha yakho.
Ukubaleka okuphantsi: Ukutshintshela kwindlela yokubaleka elula ngesantya esikhululekileyo, ngokuthe ngcembe usonyusa isantya njengoko izihlunu zakho zifudumala.
Uhlengahlengiso lokuthomalalisa: Qala ngomphezulu osicaba kwaye ngokuthe ngcembe wazise ukuthambeka okuncinci njengoko umzimba wakho uqhelana nokonyuka kokuqina.
Unyamezelo lokwakha:
Ukonyuka komgama kunye nexesha:
Zibekele usukelo olufikelelekayo: Qalisa ngemigama nobude obunokufikelelwa, uze uwandise ngokuthe ngcembe njengoko ukunyamezela kwakho kuphucuka.
Ukunyuka kweveki: Yandisa nokuba umgama wakho okanye ixesha nge-10-15% ngeveki ukuphepha ukugqithisa kwaye uvumele umzimba wakho ukuba ulungelelanise.
Ukubeka iliso kwizinga lentliziyo: Nika ingqalelo kwizinga lentliziyo yakho ukuze uqinisekise ukuba lihlala phakathi koluhlu olujoliswe kuyo, uhlengahlengiso ngokufanelekileyo.
Ukubandakanya uqeqesho lweThutyana:
Izithuba zesantya: Ukutshintshana phakathi kwamaxesha okusebenza okuphezulu kunye nezigaba zokubuyisela ngesantya esisezantsi.
I-Intervals: Yazisa iinguqu ekuthambekeni ukulinganisa utshintsho kumhlaba kunye nokubandakanya amaqela ahlukeneyo emisipha.
Amathuba acwangcisiweyo: Qalisa iiseshini zekhefu ezicwangcisiweyo (umzekelo, umzuzu o-1 wokubaleka olandelwa yimizuzu emi-2 yokubaleka) ukomeleza ukomelela kwentliziyo.
Ukuqaphela Iimpawu Ezilumkiso:
Iintlungu eziZingisayo:
Ukwahlula phakathi kobuhlungu kunye neentlungu: Qonda umahluko phakathi kobuhlungu obuqhelekileyo bemisipha kunye neentlungu eziqhubekayo ezinokubonisa ukulimala.
Funa iingcebiso zengcali: Ukuba intlungu iyaqhubeka, qhagamshelana nochwepheshe bezempilo okanye i-physiotherapist ukuze ufumane ukuxilongwa ngokuchanekileyo kunye nesicwangciso sonyango.
Iimpawu zoQeqesho ngokugqithisileyo:
Ukukhathala: Ukuziva udiniwe nangona uphumle ngokwaneleyo kunokubonisa ukuqeqeshwa ngokugqithiseleyo.
Ukuncipha kokusebenza: Ukwehla ekusebenzeni nangona uqeqesho oluqhelekileyo lunokuba luphawu loqeqesho olugqithisileyo.
Ukutshintsha kweemvakalelo:Ukucaphuka, ukuguquguquka kweemvakalelo, okanye ukuncipha kwenkuthazo kunokunxulunyaniswa nokuziqeqesha ngokugqithiseleyo.
Ukuhlala ubeka iliso kwimiqondiso yomzimba wakho, ukubandakanya iintsuku zokuphumla, kunye nokutshintsha iindlela zakho zokuzilolonga kunokunciphisa ngokudibeneyo umngcipheko wokulimala ngokugqithisileyo kunye nokuphucula ukusebenza kwezemidlalo jikelele. Khumbula, ukuphulaphula umzimba wakho kuyinkalo ebalulekileyo yokuthintela ukulimala, okukuvumela ukuba ulungise imiba enokubakho ngaphambi kokuba inyuke. Ukuba uyathandabuza, ukufuna isikhokelo kwiingcali zempilo okanye iingcali zempilo yomzimba kunokubonelela ngeengcebiso ezenzelwe wena ngokweemfuno zakho ezithile.
Ukuqukumbela:
Ngokwenyani, ukuqala inkqubo yokubaleka ayipheleli nje ngeemayile ezigutyungelweyo kodwa lutshintsho olupheleleyo oluzisa kwindlela yakho yokuphila. Kukuzibophelela kwimpilo, uhambo olusingise ekuzifumaneni, kunye nobungqina bobuchule obumangalisayo bomzimba nengqondo yomntu. Ke, thatha elo nyathelo lokuqala, zibekele usukelo olusengqiqweni, kwaye uvumele isingqi seenyawo zakho sivule indlela yobomi obusempilweni, obusebenzayo nobanelisayo. Ukonwaba ukubaleka!
Email : baoyu@ynnpoosports.com
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Ixesha lokuposa: Dec-08-2023