Izinzuzo eziyi-8 zomsebenzi womzimba wabantu asebekhulile

-Delile

• Izinzuzo zomsebenzi womzimba wabantu asebekhulile
• Ungaqala kanjani umsebenzi womzimba wabantu asebekhulile
• Umsebenzi womzimba wabantu asebekhulile abanomfutho wegazi ophakeme
• Umsebenzi womzimba wabantu abadala abakhuluphele
• Tai Chi Chuan asebekhulile

Ukuvivinya umzimba kubantu asebekhulile kubaluleke kakhulu ukukhuthaza umuzwa wenhlalakahle, ukuqinisa amathambo, ukuthuthukisa amasosha omzimba nokuqinisa imisipha, ukusiza ukuhamba kangcono nokuvimbela izifo ezifana ne-osteoporosis, ukudangala nesifo sikashukela, isibonelo.

Kubalulekile ukuthi izivivinyo zenziwe njalo, ngemuva kokukhishwa kudokotela wenhliziyo nodokotela wezempilo futhi ngaphansi kokuholwa nguchwepheshe wezempilo noma we-physiotherapist, ngoba ngale ndlela kungenzeka ukuthi asebekhulile benze izivivinyo ezihamba phambili futhi babe nezinzuzo eziphakeme.

Izinzuzo zomsebenzi womzimba wabantu asebekhulile

Ukuze abantu asebekhulile babe nezinzuzo eziphezulu, kubalulekile ukuthi bavivinye umzimba njalo ngaphansi kokuqondiswa uchwepheshe oqeqeshiwe nokuthi banokudla okunomsoco nokunempilo. Izinzuzo eziyinhloko zomsebenzi womzimba yilezi:

1. Kuvimbela futhi kusize ekulweni nezifo ezifana nomfutho wegazi ophezulu, isifo sohlangothi, imithambo ye-varicose, ukukhuluphala, isifo sikashukela, ukukhumuzeka kwamathambo, umdlavuza, ukukhathazeka, ukudangala, izinkinga zenhliziyo namaphaphu;
2. Kuthuthukisa amandla emisipha, kunciphisa ubungozi bokuwa futhi kusize ukunyakaza kwezingalo, imilenze nesisu;
3. Yehlisa ukusetshenziswa kwemithi ngoba ithuthukisa umuzwa wenhlalakahle, yehlisa ubuhlungu;
4. Kwandisa isifiso sokudla;
5. Ithanda ukuqiniswa kwamasosha omzimba;
6. Ithuthukisa isimo somzimba esijwayelekile;
7. Kunciphisa ukuhlukaniswa komphakathi ngoba kukhulisa ukusondela kwabanye abantu;
8. Kwandisa ukuzethemba, ukuzethemba nokwamukela isithombe umuntu osekhulile anaso ngaye, kuletha inhlalakahle ejwayelekile.

Ukwelula imisipha namalunga nakho kufaneleke kakhulu ukwenziwa ekhaya, ukwenza ngcono ukujikeleza kwegazi, ukuhamba nokuphila kahle ngokomzimba nangokomzwelo. Bheka kuvidiyo engezansi ezinye zezibonelo zokwelula okungenziwa ekhaya:

Ungaqala kanjani umsebenzi womzimba wabantu asebekhulile

Ngokuvamile, ekuqaleni kwesigaba sokuqala, kunconywa imisebenzi enomthelela ophansi njengokuhamba, ukudansa nge-ballroom kanye ne-aerobics yamanzi, njalo kugwenywa ingozi yokulimala kwezicubu nokugcwala kakhulu kwamalunga. Ngaphambi kokuqala noma yiluphi uhlobo lomsebenzi womzimba, asebekhulile kufanele baqondiswe nguthisha womzimba noma we-physiotherapist ukuchaza uhlelo lokuzivocavoca olwenzelwe umuntu ngamunye, njengoba kukhonjisiwe ngezansi:

• Isikhathi sokuzifudumeza: Imizuzu eyi-10 ngokuhamba okulula, izitebhisi eziya phezulu naphansi, ukubhukuda, ukuhamba ngebhayisikili noma imisebenzi yansuku zonke efana nemisebenzi yasendlini, ingadi nokudansa;
• Ukuzivocavoca umoya: kufanele lwenziwe kulo lonke uhlelo, phakathi kokuzivocavoca kokunye;
• Ukwelula: ukuthuthukisa ukunyakaza kwezingalo, imilenze nesisu;
• Ukuzivocavoca ukuthuthukisa ibhalansi nokuxhumanisa: ukuhamba ezandleni zakho nasezithendeni, ukuhamba phambili, emuva nangasemuva, ukunqoba izithiyo phansi;
• Qeqesha isivinini futhi uhambe ngokushesha;
• Ukuzivocavoca ukuthuthukisa amandla emisipha: ukusetshenziswa kwe-dumbbells ne-shin guard;
• Ukuphumula: isikhathi emuva ukuzola nokuphumula.

Kubalulekile ukugqamisa ukuthi yonke imisebenzi yokuzivocavoca umzimba kufanele ivumelaniswe nabantu abadala futhi kufanele yenziwa ngamaqembu noma ngababili, ukuze ikhuthaze kakhulu, ngaleyo ndlela igweme ukushiywa kwalowo msebenzi. Bheka okunye ukuzivocavoca okungenziwa ekhaya.

Umsebenzi womzimba wabantu asebekhulile abanomfutho wegazi ophakeme

Ukuvivinya umzimba kwabantu asebekhulile abanomfutho wegazi ophakeme kusiza ukuthuthukisa ukusakazwa kwegazi, kwandise ivolumu yegazi emzimbeni futhi kuthuthukise ukuqina komzimba okujwayelekile. Kulezi zimo, imisebenzi enjengokuhamba ngezinyawo namanzi ama-aerobics ayakhonjiswa, ngaso sonke isikhathi ngaphansi kokuholwa udokotela wenhliziyo futhi ephelezelwa ngungoti womsebenzi, ukuze kulawulwe noma yiziphi izinguquko kumanani wegazi.

Umsebenzi womzimba wabantu abadala abakhuluphele

Endabeni yabantu asebekhulile abakhuluphele ngokweqile, ukuvivinya umzimba kunezinzuzo eziningi, kufaka phakathi ukunciphisa isisindo kanye nenani lamafutha, ukukhuphula imisipha nokwenza ngcono amandla nokuzizwa kwenhlalakahle.

Kubantu asebekhulile abanobunzima ngenxa yobuhlungu bemisipha namalunga, ukuhamba nokuzivocavoca emanzini kungakhonjiswa kusenesikhathi. Njengabantu asebekhulile abanokulinganiselwa okumbalwa, imisebenzi yokuvivinya umzimba, efana ne-aerobics, ukuqeqeshwa kwesisindo, ukuhamba ngebhayisikili noma ngisho nokugijima ku-treadmill, kunganconywa.

Tai Chi Chuan asebekhulile

Yize kungeyona inketho ejwayelekile kakhulu, umkhuba weTai Chi Chuan uletha izinzuzo eziningi kubantu asebekhulile, ngoba lo msebenzi usiza ukuqinisa uhlelo lwemisipha, usebenze ibhalansi yomzimba futhi uthuthukise ingxenye yobuchopho, ngenxa yokuhlushwa obekudinga ngesikhathi amakilasi.

Ngaphezu kwalokho, kuyasiza ukuvimbela ukuwa kwabantu asebekhulile, ukugwema izinkinga zayo, njengokuqhekeka nokuthi amakilasi aqhutshwa kanjani eqenjini, kuyasiza ukulwa nesizungu, kube wusizo ekunqandeni ukudangala okuvame kuleli qembu lobudala. Bheka ezinye izinzuzo zezempilo ze-tai chi chuan.

Akukho ukuphikisana ngalo mkhuba. Abantu abanesifo senhliziyo kuphela okufanele bacabangele isimo nodokotela babo ngaphambi kokuqala amakilasi.