Izindlela Eziyi-10 Zokumisa Ukunquma Okuseceleni Emikhondweni Yaso

-Delile

• Yini ongayenza ukuze ususe umthungo ohlangothini?
• 1. Yehlisa ijubane noma uthathe ikhefu
• 2. Donsa umoya
• 3. Yelula imisipha yakho yesisu
• 4. Phusha imisipha yakho
• Yini ongayenza ukuvimbela ukuthungwa kohlangothi?
• Amathiphu okuvimbela
• Yini ebangela umthungo ohlangothini lwakho?
• Okubalulekile

Ukuthungwa kohlangothi kwaziwa nangokuthi ubuhlungu besisu obuhlobene nokuvivinya umzimba, noma i-ETAP. Yibo lobo buhlungu obubukhali obuthola ohlangothini lwakho, ngaphansi kwesifuba sakho, lapho uzivocavoca umzimba.

Unamathuba amaningi okuthola umthungo ohlangothini uma wenza izivivinyo ezigcina umzimba wakho ongaphezulu umile futhi ushubile isikhathi eside, njenge:

• ukugijima noma ukugijima
• ukuhamba ngebhayisikili
• ukudlala i-basketball
• ukuvivinya umzimba nge-aerobic
• egibele ihhashi

Kulinganiselwa ukuthi ngaphezu kwalabo abenza lezi zinhlobo zemisebenzi yomzimba bahlangabezana nokuthungwa kohlangothi isikhathi esingaphezu kwesisodwa ngaphezu konyaka.

Kepha kunezindlela ongaqeda ngazo lobu buhlungu obucasulayo uma nje uzizwa buqala. Kukhona nezindlela zokwehlisa ithuba lakho lokuthola uhlangothi ohlangothini kwasekuqaleni. Qhubeka ufunde ukuthola ukuthi kanjani.

Yini ongayenza ukuze ususe umthungo ohlangothini?

Uma uzizwa ukuthi kunesitishi eseceleni esiza, kunezindlela zokusiyekisa ukuba sibi kakhulu futhi usisuse ngokuphelele. Nakhu ukuthi:

1. Yehlisa ijubane noma uthathe ikhefu

Imithungo kuthiwa ingumphumela wokuzikhandla okukhulu esifubeni sakho nasemisipheni yomgogodla.

Ukwehlisa ijubane noma ukuthatha ukuphefumula okufushane ekuzivocavoca umzimba kungavumela le misipha ukuba iphumule futhi inciphise noma yibuphi ubuhlungu bokuzikhandla ngokweqile.

2. Donsa umoya

Abanye bakholelwa ukuthi ukucindezela kwemisipha nokuntuleka kokugeleza kwegazi kuya ezicutshini zakho zesisu kungahle kube nokuthintana nobuhlungu bokuthungwa kohlangothi.

Ukuze unciphise ubuhlungu besicubu esinenkontileka, thatha umoya ojulile. Bese, phefumulela ngaphandle kancane. Phinda lokhu izikhathi eziningana.

Ukuthatha kancane, ukuphefumula okujulile nakho kungasiza ekuqinisekiseni ukuthi imisipha yakho ithola okusha kwegazi elinomoya-mpilo.

3. Yelula imisipha yakho yesisu

Ukwelula imisipha yakho kusiza ukuvimbela amajaqamba ngokujwayelekile. Ngokuthunga ohlangothini, zama le ndlela ukunciphisa ukucindezela:

1. Phakamisa ingalo yakho engaphesheya kwalapho umthungo wakho ungaphezu kwekhanda lakho.
2. Bend ngobumnene lapho uya khona umthungo wakho, ugcine ingalo yakho iphakanyisiwe.

4. Phusha imisipha yakho

Uma usuyekile ukuzivocavoca, zama le ndlela ukwenza lokhu:

1. Phusha iminwe yakho ngokuqinile kodwa ngobumnene endaweni lapho uzwa khona ukuthungwa.
2. Goba phambili esifubeni sakho uze uzwe ukuthi ubuhlungu buqala ukwehla.

Yini ongayenza ukuvimbela ukuthungwa kohlangothi?

Kunezindlela zokuvimbela umthungo ohlangothini ekudungeni ukuzilolonga kwakho. Nawa amathiphu ayisithupha angasiza ukumisa ukuthungwa kohlangothi kungenzeki kwasekuqaleni:

Amathiphu okuvimbela

1. Gwema ukudla isidlo esikhulungaphambi kokuzivocavoca umzimba. Ukudla isidlo esikhulu kungakapheli ihora noma amabili wokuzivocavoca kungadala ukuthi isisu sakho sibeke ingcindezi eyengeziwe emisipheni yakho yesisu.
2. Nciphisa iziphuzo ezinoshukela. Ukuphuza iziphuzo ezinoshukela, ezine-carbonated noma iziphuzo zezemidlalo ngaphambi kokuzivocavoca umzimba kungaphazamisa imetabolism yakho futhi kuphazamise isisu sakho.
3. Thuthukisa ukuma kwakho. Ucwaningo lwango-2010 luthole ukuthi ukugoqa noma ukuzingela kungakhuphula amathuba akho okuthola umugqa ohlangothini. Zama ukugcina umzimba wakho ongenhla ume uqonde namahlombe emuva ngenkathi uvivinya umzimba.
4. Kancane kancanekhulisa ubude bokuzivocavoca kwakho. Ukwakha imisipha yakho ngokuhamba kwesikhathi kungasiza ekunciphiseni ukuqunjelwa kwemisipha nokulimala. Ngakho-ke qala kancane bese usebenza phezulu. Isibonelo, uma uqala inqubo yokuqalisa kusukela ekuqaleni, kwenze ngezigaba. Ungazami ukwenza okuningi kakhulu ngokushesha okukhulu.
5. Yakha amandla emisipha yakho esiswini. Abagijimi abangama-50 bathola ukuthi ukuba nemisipha yomzimba enamandla kunganciphisa ukuthi uthola iziqu kangaki.
6. Hlala u-hydrated. Qiniseka ukuthi uphuza okungenani ama-ounces angu-64 amanzi ngosuku. Ukuhlala kahle u-hydrated kungasiza ekuvimbeleni ukuthungwa kohlangothi kwasekuqaleni. Vele uqiniseke ukuthi awuphuzi amanzi amaningi ngaphambi kokuzivocavoca. Lokhu kungabeka ingcindezi eyengeziwe ku-diaphragm yakho futhi wenze ukuthungwa kube buhlungu kakhulu.

Yini ebangela umthungo ohlangothini lwakho?

Yini ngempela ebangela ukuthungwa kohlangothi akuqondakali kahle.

Lapho ukutholakala okuhlangothini kutholakala khona kungakhombisa ukuthi kunokuthile okuphathelene nokuzikhandla kwemisipha noma ukwanda kokugeleza kwegazi okuzungeze i-diaphragm. Lesi isicubu esikhulu esicaba esihlukanisa amaphaphu akho nezitho ezisesiswini sakho.

Okushicilelwe kwiJenali yeSayensi Yezemidlalo kusikisela ukuthi imithungo yenzeka ngenxa yezikhwebu zemisipha ezidalwa ukunyakaza komgogodla okuphindayo nokukhathala kwemisipha.

Ubuhlungu besisu obubangelwa yimisipha yakho obucasulwa ukunyakaza okwengeziwe endaweni yakho yomzimba nakho kuxhunyaniswe nobuhlungu ehlombe.

Okubalulekile

Cishe amaphesenti angama-75 abantu abenza imithambo kungenzeka bathole ukuthungwa kohlangothi ngasikhathi esithile. Kubantu abaningi, lobu buhlungu buvame ukutholakala ohlangothini lwabo, ngezansi nje kwesifuba sabo.

Ngenhlanhla, kunezinyathelo ongazithatha ukuqeda noma ukunciphisa lobu buhlungu. Ukunciphisa ijubane, ukuphefumulela phezulu, ukuzelula nokwengeza imisipha kungasiza.

Ukugwema ukudla okukhulu ngaphambi kokuzivocavoca, ukunciphisa iziphuzo ezinoshukela, ukusebenzisa ukuma okuhle, nokwakha amandla akho kancane kungasiza ekuvimbeleni ukuthungwa kohlangothi kungenzeki kwasekuqaleni.

Uma nganoma yisiphi isikhathi uzwa ubuhlungu obuzuma noma obukhulu ngenkathi uzivocavoca, qiniseka ukuthi uyayeka. Landela udokotela wakho uma ubuhlungu buba bukhulu noma bungapheli ngesikhathi.