Indlela yokufudumala, ukuba ...
- Unomfutho wegazi ophezulu okanye usandul 'ukulimala kakhulu. Kule meko, iingcebiso jikelele azisebenzi. Khetha umthwalo ophezulu unogqirha kuphela!
- Unomfutho wegazi ophantsi (hypotension). Ngokuqhelekileyo kwenzeka kwintombazana enomlutha wokutya. Kubalulekile ukuba bafudumale ngendlela yokucoca. Oko kukuthi, phambi kokugijima okanye ukuqina, kufana nesinyathelo esheshayo, kwaye ungagxumi okanye ugxume phezu kwentambo. Kwaye izifundo ngokwazo zihanjiswe kakhulu kwisiqingatha sesibini sosuku.
Kufudumala kuba!
Kuzo naziphi na ezifudumalayo kunye ne-hitch, izakhi ezine zibalulekile: ubude, ubunzulu, ukulandelana kwemisebenzi kunye nohlobo lomthwalo.
Element
Ubude. Ngokufanelekileyo, ukufudumala kufuneka kunikwe i-25% yexesha lo msebenzi wonke. Ukuba usebenza ngeyure, kufuneka uchithe ubuncinane imizuzu eyi-15 ukufudumala imisipha yakho. Iiseshoni enye neyesigamu seyure ziza kufuna ixesha elide lokufunda: ubuncinci imizuzu engama-22-23. " Ukongeza, ubude buya kuxhomekeka kwixesha kunye neqondo lokushisa apho usebenza khona. Yonke iminyaka eyi-10, yongeza imizuzu emihlanu kuyo, oko kukuthi, emva kwemashumi amathathu kufuneka ufudumale imizuzu emihlanu ubude kuneminyaka engama-20, kwaye emva kwamashumi amane-ukuya kwimizuzu engama-30. Ukuba uqeqesha ngaphandle kwimozulu epholileyo, wongeza kwi-5 eminye imizuzu.
Ukulandelelana kokuzivocavoca
Okokuqala, kuyimfuneko ukufudumala amaqela amancinci, kwaye ke ezinkulu. Umzekelo, ukuba usebenza, kuqala kufuneka unwebe iinyawo zakho, imilenze, kwaye emva koko - izihlunu zesikhumba kunye neentloko.
Ubungakanani
Isalathisi esiphezulu sobungakanani bokufudumala ngumlinganiselo we-pulse. Ukubala i-pulp efudumeleyo, fanisa inani leembhobho ngomzuzu ngethuba elithulekileyo uze ungeze kuyo 10. Ukuba ukuphulukana kwamaphuphu ku-65-75 beats ngomzuzu, ngoko ngexesha lokufudumala akufanele lidlule i-75-85 imivimbo. Kukho isibonakaliso esilungileyo ngakumbi. Uqwalasela ubudala, obaluleke kakhulu ngokuqeqeshwa kwe-cardio. Qinisekisa i-pulse enkulu (ngokwemiqathango ye-220 engaphantsi kwexesha), phinda inombolo ephumayo ngu-0.5, oku kuya kuba yindawo yakho yokufudumala. Ekufudumeni, into ephambili akuyikuyidlula.
Uhlobo lomthwalo
Kuxhomekeke kuqeqesho. Umzekelo, phambi kokugijima kwisitrato kubalulekile ukufudumala imisipha yomlenze omkhulu, ngoko ke ininzi yokuqeqeshwa kufuneka inikwe i-cardio elula. Ekuqaleni koqeqesho ngokulinganisela, kungcono ukwenza iindlela ezimbalwa kunye nesisindo esifanelekileyo kula maqela omzimba oya kusebenza ngawo. Ewe, ngaphambi kokubhukuda echibini, kukulungele ukwenza ukukhanya okuqhelekileyo kuwo onke amaqela omzimba. Kwakhona kubalulekile ukukhumbula ukuba ukufudumala akubandakanyi ukuzolula: izidumbu ezingapheliyo zitshatyalazi zingalimala.
Ukutshisa ubushushu
Gcina i-hitch ngemithetho elula kunokufudumala phambi koqeqesho. Ubungakanani kunye nobukhulu bunye bufana nokufudumala. Ukugqiba iziqu kungcono kune-cardio ekhanyayo, kwaye emva koko, welula zonke izihlunu. Ukuzivocavoca kwe-Aerobic kuya kunceda ukubuyisela i-pulse, kunye nokwelula kuya kunciphisa ukuxhatshazwa kwemisipha. Ukuba ukhathele ukuqeqeshwa, ixesha le-hitch lingancishiswa: lifana nesinyathelo esheshayo sokubuyisela i-pulse, kwaye yenza imizimba emibini yokwelula.
Ukuzivocavoca ukufudumala izihlunu zethole kunye neenyawo
Yimani ngqo, yenze unyawo lwakho lokunene kwizwane. Yenza ukunyuka kwama-20 ngokuchanekileyo kunye nokuhamba ngeeyure. Shintsha unyawo lwakho uphinde uphinde usebenzise. Yima ngokuthe tye, vala amathambo akho (umsebenzi unokukwenziwa kwimeko yonyawo ububanzi bamagxa). Beka izandla zakho ngamadolo uze wenze ujikelezo lwangama-20 kunye nokukhawuleza.
Ukuzivocavoca ukufudumala izandla nezandla
Yimani ngokucacileyo, izandla ziye phambili. Squeeze kwaye ungagcini iminwe yakho, ngokunyuka ukwandisa i-tempo. Beka izandla zakho phantsi uze uzigubungele. Phinda u-1-2 imizuzu, ujikeleze ngeentsimbi. Phinda usebenze ngokubaluleka kunye namagxa.
Ukuzilolonga
Yima ngokuthe tye kwaye ubeke izandla zakho phantsi. Beka intendeni yesandla sakho sokunene phezulu kwesinxele sakho kwaye uyichukumise ngobumnene. Gcina imizuzwana engu-20-30. Tshintsha iintende zakho. Bhonxa ingalo yakho yangakweso elugqeni uze uyifumane kwigxala. Gamba isandla sokhohlo kunye nekhole yakho uze uyikhuphe ngobumnene. Gcina kwindawo yokugqibela 20-З0 imizuzwana uze utshintshe izandla. Yenza ukuphindaphinda oku-4-5 kwisandla ngasinye. Hlala phantsi, amadolo aguqa, iinyawo phantsi. Ukwahlula amadolo akho emacaleni kwaye, ucinezele iingqamlezo zakho emilenzeni yakho, zama ukunciphisa. Ling inqaku lokugqibela malunga nemizuzu engama-20 ukuya ku-30 uze uphinde usebenzise amaxesha angama-4-5. Hlala phantsi, welula imilenze yakho, uya kuphumla eludongeni, ugcine i-angle ° 90 phakathi kwemilenze yakho. Sula kwizwane ezisekhohlo, ubambe imizuzwana engama-20. Yenza lo msebenzi ngaphesheya. Phinda u-4-5 amaxesha ngomlenze ngamnye. Yima ngokuthe ngqo kwaye ugobe phambili. Gcina kwindawo yokugqibela kwimigqa engu-20-30. Phinda kwakhona.