Yazi Izinzuzo Zomsebenzi Womzimba

-Delile

• Izinzuzo zomsebenzi womzimba
• Uqala kanjani ukuzivocavoca umzimba
• Lapho umsebenzi womzimba ungakhonjiswa

Ukuzivocavoca umzimba njalo kuyakwazi ukuthuthukisa ukujikeleza kwegazi, kuqinise amasosha omzimba, kukusize wehlise isisindo, kunciphise ubungozi besifo senhliziyo nokuqinisa amathambo, isibonelo. Lezi zinzuzo zingatholakala cishe ngenyanga eyi-1 ngemuva kokuqala umsebenzi ojwayelekile womzimba, njengokuhamba, ukweqa intambo, ukugijima, ukudansa noma ukuqeqeshwa kwesisindo.

Ngaphezu kwalokho, ukuzijwayeza ukuzivocavoca umzimba ngemuva kokufunda kuyisu elihle lokuqinisa ukufunda ngenxa yokwanda kokujikeleza kwegazi lobuchopho kanye nama-catecholamine akhuphukile abalulekile enkumbulweni.

Labo abakhuluphele ngokweqile kufanele basebenzise okungenani ama-5 ngesonto, imizuzu engama-90, ukuze bashise amanoni. Abantu asebekhulile nabo bayakwazi ukuzivocavoca futhi okufanele kakhulu yilokho okuhambisana nokusebenza komzimba. Uma kwenzeka kuba nobuhlungu obuhlangene, kufanele kunikelwe kuqala ukuvivinya umzimba emanzini, njengokubhukuda noma i-aerobics yamanzi, ngokwesibonelo. Bona ukuthi ungaphakathi kwesisindo esifanele sokuzivocavoca:

Izinzuzo zomsebenzi womzimba

Ukuvivinya umzimba njalo kubalulekile ukuthuthukisa ikhwalithi yempilo nokuzimisela ukwenza imisebenzi yansuku zonke, ngakho-ke, kubalulekile ukuthi abantu bayo yonke iminyaka bazivocavoce. Izinzuzo eziyinhloko zomsebenzi womzimba yilezi:

• Ukulwa nesisindo esiningi;
• Thuthukisa ukuzethemba futhi ukhuthaze umuzwa wenhlalakahle;
• Nciphisa ukucindezeleka;
• Thuthukisa ukusebenza kwesikole, esimweni sezingane nentsha;
• Nciphisa ukucindezeleka nokukhathala;
• Kwandisa isimo;
• Ikhuthaza ukuqiniswa kwamasosha omzimba;
• Ithuthukisa amandla emisipha nokukhuthazela;
• Kuqinisa amathambo namalunga;
• Thuthukisa ukuma komzimba;
• Kwehlisa ubuhlungu;
• Yehlisa ubungozi besifo senhliziyo;
• Thuthukisa ukubukeka kwesikhumba.

Ukuvivinya umzimba njalo kunconyelwa abantu bayo yonke iminyaka. Kodwa-ke, izingane ezingaphansi kweminyaka eyi-12 kufanele zikhethe ukuzivocavoca imidlalo efana nomdanso, ibhola noma ikarati, ngokwesibonelo, ngoba izivivinyo ezingenziwa izikhathi ezi-1 noma ezi-2 ngeviki futhi zilifanele kakhulu leli qembu lobudala.

Abantu abadala nabadala kufanele bazi isisindo sabo, ngoba lapho bengaphansi kwesisindo esifanele, akufanele bavivinye umzimba njalo ukugwema ukusetshenziswa ngokweqile kwekhalori.

Kubalulekile ukuthi ngaphambi kokuqala ukuzivocavoca umzimba, kwenziwa izivivinyo ukuze kuhlolwe isimo sempilo yomuntu jikelele, ngakho-ke, kungenzeka ukukhombisa uhlobo oluhamba phambili lokuvivinya umzimba namandla asetshenzisiwe, ngokwesibonelo. Ngaphezu kwalokho, kubalulekile ukuthi umuntu ahambisane nochwepheshe oqeqeshiwe ukunciphisa ubungozi bokulimala.

Ukuze ube nayo yonke imihlomulo, kubalulekile ukuthi umkhuba wokuvivinya umzimba uhambisane nokudla okunempilo futhi okunempilo. Bheka ukuthi yini ongayidla ngaphambi nangemva kokuzivocavoca kule vidiyo elandelayo:

Uqala kanjani ukuzivocavoca umzimba

Ngaphambi kokuqala ukuzivocavoca umzimba, kubalulekile ukuthi kwenziwe izivivinyo zokwelashwa ukuhlola amalunga nokusebenza kwenhliziyo, ikakhulukazi uma umuntu ehleli phansi. Ngale ndlela, udokotela angakhombisa ukuthi ngabe kukhona yini ukuzivocavoca okungakhonjisiwe, amandla afanele okwenziwa kokuzivocavoca kanye nesidingo sokuthi umuntu aphelezelwe nguthisha wokuzivocavoca noma i-physiotherapist, isibonelo.

Ukuqala komkhuba wokuzivocavoca umzimba kungaba nzima kakhulu kubantu abangajwayele, ngakho-ke kunconywa ukuthi izivivinyo ezilula zenziwe futhi, mhlawumbe, ngaphandle, njengokuhamba, ngokwesibonelo. Ngokufanelekile, izivivinyo kufanele zenziwe ama-3 kuya ku-5 amahlandla ngesonto, kepha ungaqala kancane, wenze izinsuku ezimbili nje ngesonto, imizuzu engama-30 kuye kwengama-60. Kusukela ngesonto lesibili, ungakhuphula imvamisa iye ezinsukwini ezi-3 noma ezi-4, kuya ngokutholakala kwesikhathi.

Lapho umsebenzi womzimba ungakhonjiswa

Umkhuba wokuzivocavoca umzimba uyanconywa kubantu bayo yonke iminyaka, kepha abantu abane-hypertension noma abesifazane abakhulelwe abane-pre-eclampsia, ngokwesibonelo, kumele bahambisane nochwepheshe wemfundo yokuzivocavoca umzimba ukugwema izinkinga. Ngakho-ke, kubalulekile ukuthi kwenziwe izivivinyo ngaphambi kokuqala ukuzivocavoca umzimba, ikakhulukazi izivivinyo ezihlola impilo yenhliziyo. Yazi izivivinyo eziyinhloko zenhliziyo.

Abantu abane-hypertension, ngokwesibonelo, basengozini enkulu yokuba nezinguquko ekushayeni kwenhliziyo ngesikhathi sokuzivocavoca umzimba, besebenzisa i-infarction nesifo sohlangothi, ngokwesibonelo. Isikhathi esiningi, abantu abanomfutho wegazi ophakeme abadingi ukuqashelwa ngochwepheshe ngesikhathi sokuzivocavoca umzimba, kepha badinga ukulawula ingcindezi futhi bagweme imisebenzi ebucayi kakhulu kuze kube kunconywa udokotela, bancamela imisebenzi elula nokulinganisa.

Abesifazane abakhulelwe abangenawo amandla okulawula ingcindezi bangaba ne-pre-eclampsia, futhi akunconywa ukuzivocavoca umzimba okukhulu, ngoba kungadala ukuzalwa ngaphambi kwesikhathi kanye ne-sequelae yengane esanda kuzalwa. Ngakho-ke, kubalulekile ukuthi owesifazane ahambisane nodokotela obelethisayo futhi enze izivivinyo ngokuyalelwa nguye. Qonda ukuthi yini i-preeclampsia nokuthi ungayibona kanjani.

Ngakho-ke, kubalulekile ukuthi wazi ezinye zezimo ngesikhathi sokuzivocavoca, ezinjengobuhlungu besifuba, ukuphefumula okungajwayelekile, isiyezi kanye nokushaya isisu, ngokwesibonelo. Kunconywa ukumisa lo msebenzi futhi ufune ukuholwa udokotela wenhliziyo.