Kuyini nokuthi ungakwenza kanjani ukuqeqeshwa okusebenzayo

-Delile

• Izinzuzo eziyinhloko
• Ungakwenza kanjani ukuqeqeshwa okusebenzayo

Ukuqeqeshwa okusebenzayo kuyindlela yokwenza umsebenzi owenziwe ngaphandle kwemishini yokuzivocavoca, ehlose ukuthuthukisa isimo somzimba ngokulingisa ukunyakaza kwansuku zonke kwansuku zonke. Lolu hlobo lokuqeqeshwa luncipha, futhi lunikeza umzimba owakheke kahle futhi oqinile emasontweni ambalwa okuqeqeshwa, ngoba lusebenza ngasikhathi sinye namaqembu emisipha amaningana, luthanda ukwanda komzimba, ukusetshenziswa kwekhalori, inzuzo yokukhuthazela kwemisipha nokwenza ngcono isimo somzimba.

Ngaphezu kwalokho, ukuqeqeshwa okusebenzayo kusebenza nokuqinisa isisu, iqolo elingaphansi, ukuvimbela ukulimala, ukunciphisa ukukhathala nokuqinisa imisipha. Ukuqeqeshwa okusebenzayo kukhulu, kunamandla futhi kwenziwa kumasekethe, isikhathi esivame ukubekwa ekwenzeni uchungechunge lokuzivocavoca ngaphandle kokwenza izikhawu phakathi kokunyakaza, phakathi kochungechunge olulodwa nolunye.

Izinzuzo eziyinhloko

Ukuzivocavoca okusebenzayo kuyenziwa, isikhathi esiningi, kusetshenziswa isisindo somzimba uqobo futhi kufaka phakathi ukwenza ukunyakaza okuyingxenye yempilo yansuku zonke, njengokukhafula, ukugijima, ukugxuma, ukudonsa nokududula, ngokwesibonelo. Ngaphezu kwalokho, ngoba futhi inamandla amakhulu, ukuzivocavoca okusebenzayo kunezinzuzo eziningana, okuyinhloko:

• Ukwenza ngcono isimo somzimba namandla we-cardiorespiratory;
• Kwandisa amandla emisipha;
• Ikhuthaza ukwehla kwesisindo, ngoba kukhona ukwanda kokugaya umzimba, okuthanda ukushiswa kwamafutha ngisho nangemva kokuqeqeshwa;
• Incazelo yemisipha ethanda kakhulu;
• Ithuthukisa ukusebenzisana kwezimoto;
• Kuthuthukisa ukuma komzimba nokulinganisela komzimba;
• Kunciphisa amathuba okulimala;
• Kuthuthukisa ukuguquguquka.

Ukuzivocavoca okusebenzayo kungenziwa kunoma yisiphi isikhala futhi kuyashesha, ngamasekethe ahluka kusuka kumaminithi angama-20 kuye kwangama-40 ngokuya ngosayizi nenombolo yamasethi okufanele enziwe. Kubalulekile ukuthi umkhuba wokuzivocavoca osebenzayo ubhekwe ngongoti wezemfundo yokuzivocavoca ukuze izivivinyo zenziwe ngendlela efanele nangamandla ukuze zibe nezinzuzo.

Ungakwenza kanjani ukuqeqeshwa okusebenzayo

Ukuzivocavoca okusebenzayo kuvame ukwenziwa kumasekethe, okukhuthaza ukwenziwa ngcono kwenhliziyo, ngaphezu kokukhuthaza ukumelana okukhulu komzimba. Ukuze umuntu ezwe izinzuzo zokuqeqeshwa okusebenzayo, kubalulekile ukuthi kwenziwe ngaphansi kokuqondisa kochwepheshe bezemfundo yokuzivocavoca umzimba, ngoba ngakho-ke kungenzeka ukwakha isekethe ngokuya ngemigomo yomuntu. Bheka ezinye izibonelo zokuzivocavoca okusebenzayo.

Ukuqeqeshwa okusebenzayo kungenziwa ngabasubathi, ngemuva kokubeletha, ukuhlala phansi noma ubani onentshisekelo yokwandisa ukuguquguquka, ukunciphisa isisindo nokuqinisa imisipha. Akukho ukuphikisana, njengoba izivivinyo zingashintshwa ukuze zihambisane nezidingo zomuntu, okusho ukuthi ukuqeqeshwa okusebenzayo kungenziwa ngisho nabantu asebekhulile abanezifo zamathambo ezifana ne-arthritis, i-arthrosis, ubuhlungu beqolo, i-disc ye-herniated nezinye.