Yiziphi izinzuzo nezimbi zokuSebenza Kabili ngosuku?

-Delile

• Iyanciphisa isikhathi sakho sokuhlala phansi
• Ungabona ukuzuza kokusebenza okwengeziwe
• Ungayisungula kanjani isisekelo sakho sokuzivocavoca
• Uma udokotela wakho encoma umsebenzi owengeziwe wokulawulwa kwesisindo
• Uma ugxile kakhulu ekuphakamiseni izinsimbi
• Ungakugwema kanjani ukweqa ngokweqile
• Okubalulekile

Kunezinzuzo ezithile zokuzivocavoca kabili ngosuku, kufaka phakathi izikhathi ezimbalwa zokungasebenzi kanye nokuzuza kokusebenza okungenzeka.

Kepha kukhona neziphazamiso okufanele uzicabangele, njengengozi yokulimala kanye nengozi yokudlula ngokweqile.

Nakhu okufanele ukwazi ngaphambi kokusebenzisa isikhathi sakho ejimini.

Iyanciphisa isikhathi sakho sokuhlala phansi

Uma ufaka umsebenzi omningi ngokusebenza kabili ngosuku, wehlisa isikhathi sakho sokuhlala phansi.

Ngokusho kokushicilelwe ku-International Journal of Obesity, isikhathi esithe xaxa sokuhlala phansi sihlotshaniswa nengozi ephezulu yesifo senhliziyo (i-CHD).

Ungabona ukuzuza kokusebenza okwengeziwe

Uma uqeqeshela umncintiswano noma umcimbi, cabanga ngokufuna ukuholwa ngumqeqeshi noma umqeqeshi mayelana nokungeza ukusebenzisa okwengeziwe kunqubo yakho.

Lokhu kungasiza ukugxilisa imizamo yakho ezinhlosweni zakho zokusebenza ngenkathi uqinisekisa ukuthi izingqinamba ezingaba khona zokuqothulwa ngokweqile nokulimala zibhekwa futhi zilawulwe ngokufanele.

Ungayisungula kanjani isisekelo sakho sokuzivocavoca

Kubalulekile ukuqonda imihlahlandlela enconyiwe yokwenza umsebenzi womzimba ngaphambi kokungeza okunye ukuzivoxavoxa enkambisweni yakho yansuku zonke.

I-Physical Activity Guidelines for Americans incoma ukuthi abantu abadala bathole imizuzu eyi-150 yokulinganisela ukuya ekusebenzeni ngokomzimba ngesonto.

Lokhu kuvela cishe imizuzu engama-30 yomsebenzi, kahlanu ngesonto.

Uma udokotela wakho encoma umsebenzi owengeziwe wokulawulwa kwesisindo

Ochwepheshe abaningi bezempilo bayavuma ukuthi ukuzivocavoca umzimba ngaphezu kokuncane okuphakanyisiwe kungasebenza ekushiseni ikhalori nokwehlisa isisindo.

Uma usebenza nodokotela noma omunye umhlinzeki wezokunakekelwa kwezempilo ukuthuthukisa uhlelo lokuphathwa kwesisindo, bangahle bancome kuze kube yimizuzu engama-60 yokuvivinya umzimba ngokomzimba ngokulinganisela ngosuku.

Uma ukulahlekelwa isisindo kuyinjongo yakho yokugcina, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuthi lokhu kungabukeka kanjani kuwe. Bangakwazi ukwenza izincomo ezithile zokudla okunomsoco nokuvivinya umzimba ukuqinisekisa ukuthi usebenzela umgomo wakho unempilo yakho yonke nenhlalakahle yakho engqondweni.

Uma ugxile kakhulu ekuphakamiseni izinsimbi

Kuma-weightlifters, ukwandisa inani lezikhathi osebenza ngazo usuku ngalunye akubonakali kunikeza noma yiziphi izinzuzo ezingeziwe.

Uma ukhathazekile ngokweqisa ngokweqile, cabanga ukwehlukanisa ukujima kwakho okujwayelekile kube amaseshini amabili alinganayo.

Ngokusho kwabaphenyi besilisa abasezingeni likazwelonke ngabaphenyi beYunivesithi yase-Oklahoma, azikho izinzuzo ezingeziwe ngokunyuka kokuvama kwansuku zonke.

Kepha kube nokwanda kwamandla we-isometric knee-extension (ISO) nomsebenzi we-neuromuscular activation (EMG) weqembu eliphindwe kabili lezinsuku.

Lo mphumela ungasekela umbono wokuthi ukwehlukanisa ukuzivocavoca kwakho kube ngamaseshini amabili kunganciphisa ubungozi bokuchithwa ngokweqile. Ucwaningo oluningi luyadingeka ukuqonda ngokugcwele lokhu okutholakele futhi kutholakale ezinye iziphetho.

Ungakugwema kanjani ukweqa ngokweqile

Ukuze usebenze kahle, ukuzivocavoca umzimba kanye nesimo sakho sokubekisa kufanele kubhalansise izikhathi zokuqeqeshwa okuqinile nezikhathi zokululama.

Ngokuya nge-American College of Sports Medicine, ukweqisa nokwenza ngokweqile esimisweni sakho kuvame ukubonakaliswa ngesinye sezimpawu ezilandelayo:

• ukuqina okuqinile kwemisipha noma ukukhathazeka
• ukukhathala okuqhubekayo
• ukucasuka
• ukulimala okuqhubekayo
• ukubona ukuthi inqubo yakho yokuzivocavoca umzimba ayisathokozisi
• ubunzima bokulala

Unganciphisa ingozi yakho yokweqa ngokweqile nokusebenzisa ngokweqile ngoku:

• ukushintsha ukuqeqeshwa kwakho ukuze ungaphindi njalo into efanayo
• ukuhlala kahle
• ukuqinisekisa ukuthi udla ukudla okunomsoco
• ukulandela umthetho wamaphesenti ayi-10: ungalokothi ukhuphule umfutho wokuqeqesha noma ivolumu ngamaphesenti angaphezu kwayishumi ngasikhathi
• ukulandela izikhathi ezinzima zokuqeqeshwa nezikhathi ezengeziwe zokululama nokuphumula (amahora angama-24 kuye kwangu-72)
• ukugcina ilogi yoqeqesho ukukhomba izindawo ezingaba khona zokweqa ngokweqile noma ukweqisa ngaphezulu

Okubalulekile

Ukusebenza kabili ngosuku kunikela ngezinzuzo ezingaba khona nezingozi ezingaba khona. Usebenzisa izidingo zakho nezisusa zakho njengesisekelo sokuqala, kufanele unqume indlela engcono kakhulu yokuziqeqesha nesimo senkinga yesimo sakho esithile.

Khuluma nodokotela wakho noma omunye umhlinzeki wezokunakekelwa kwezempilo mayelana nenombolo efanelekile yokuzivocavoca, kanye nezinga elihle lokuqina lomkhuba wakho.

Bangakudlulisela kudokotela wokunakekelwa oyinhloko wemithi yezemidlalo ogxile ekusizeni abantu:

• thuthukisa ukusebenza komzimba
• ukuthuthukisa impilo yonke
• ukuvimbela ukulimala
• gcina umsebenzi womzimba