Okuqukethwe
Lesi sifo sihlale sikumangaza, isibonelo, phakathi nenqubo yokuqeqesha. Akukhathalekile ukuthi uzilolongela ekhaya noma ejimini, awufuni ukuphazamisa ukuzilolonga kwakho, ngoba kuzomele uqale phansi. Yini okufanele uyenze uma ugula? Yeqa izikhathi zokuqeqesha noma udlale ezemidlalo ngemodi efanayo?
Imikhuhlane nemiphumela yokuqeqesha
Ngokwesilinganiso, umuntu uthola i-SARS kusukela kabili kuya kahlanu ngonyaka. Lesi sifo sibonisa ukucinana kwekhala, umphimbo obuhlungu, izinga lokushisa lomzimba elikhulayo, umuzwa wobuthakathaka, ukuphefumula kanzima.
Noma yisiphi isifo sicindezela izinqubo ze-anabolic emzimbeni futhi sandise izinga le-cortisol. Ukuqeqesha imikhuhlane ngeke kukusize ukwakha imisipha noma ukushisa amafutha. Wonke umsebenzi womzimba ukhulisa ukushaya kwenhliziyo nokushisa komzimba, futhi amasosha omzimba ngokushesha ngemva kokuqeqeshwa ahlala ehla. Imidlalo enezinga eliphezulu lokushisa yenza umzimba ube buthaka futhi ingabangela umonakalo omkhulu empilweni.
Uhlobo ngalunye lokuqeqeshwa ludinga ukugxila endleleni yokwenza ukunyakaza kanye nomsebenzi wemisipha. Phakathi nalesi sifo, ukugxilwa kokunaka kunciphisa, futhi umzimba uhlangabezana nobuthakathaka - ingozi yokulimala iyanda.
Isiphetho sisobala, awukwazi ukuqeqesha ejimini noma uqhube ukuqeqeshwa okujulile ekhaya ngesikhathi sokugula. Kungcono ukukhetha uhlobo oluhlukile lomsebenzi, futhi ubuyele ezemidlalo lapho uzizwa ungcono.
Imuphi umsebenzi ofaneleka kangcono lesi sifo
Ngesisekelo se-American College of Sports Medicine, imiphumela yokuqeqeshwa ezinhlotsheni ezincane zezifo ezithathelwanayo zacwaningwa. Ngokusho kososayensi, ukuqeqeshwa okulula akuphazamisi ukululama, lapho imidlalo esindayo futhi eqinile ilimaza amakhono omzimba wokubuyisela (i-calorizer). Kodwa-ke, asikwazi ukuhlukanisa njalo uhlobo oluthambile lwe-ARVI kusukela esigabeni sokuqala somkhuhlane. Ngisho nokuqeqeshwa okuncane nomkhuhlane kungabangela izinkinga ezinkulu zenhliziyo.
Uhlobo olufaneleka kakhulu lomsebenzi kuzoba ukuhamba emoyeni omusha. Abantu abaningi bawubukela phansi umthelela wokungaqeqesheki, kodwa kusiza ukushisa amakholori amaningi futhi kunomphumela omuhle enhlalakahleni. Ukuhamba ngesikhathi sokugula akunqatshelwe, kodwa ngisho, ngokuphambene nalokho, kukhuthazwa odokotela.
Ngingabuyela nini ekuqeqesheni?
Ngokushesha lapho izimpawu eziyingozi zesifo zihamba, ungabuyela ezemidlalo. Ungakwazi ukuqeqesha ngokungabikho komkhuhlane, ubuthakathaka bemisipha kanye nomphimbo obuhlungu. Kodwa-ke, kuyadingeka ukuphinda udale uhlelo lokuqeqesha - isonto ukuze unciphise izisindo zokusebenza, inani lamasethi noma ukuphindaphinda (i-calorizator). Lokhu kusebenza ekuqeqesheni amandla ejimini noma ukuzikhandla ekhaya ngama-dumbbells. Ngemisebenzi elula efana ne-Pilates, i-yoga, noma ukudansa, awudingi ukulungisa noma yini.
Uma lesi sifo sinzima, akufanele ugijimele ezemidlalo. Ngemva kokululama, phumula ezinye izinsuku ezingu-3-4 ezengeziwe. Lokhu kuzogwema izinkinga. Uhlelo lokuqeqesha kufanele futhi lulungiswe.
Lesi sifo siza ngokuzumayo, futhi ukwelashwa kwaso okufanele kuyisihluthulelo sokululama. Ukuqeqeshwa ngesikhathi sokugula kungaholela ezinkingeni, ngakho-ke kungcono ukuthatha ikhefu, kodwa ugcine umsebenzi ophezulu wemoto. Kuzoletha izinzuzo ezengeziwe emzimbeni kanye nesibalo. Kuyaziwa ukuthi umnikelo wokuqeqeshwa ekusetshenzisweni kwekhalori awubalulekile uma kuqhathaniswa nokuhamba isikhathi eside. Ngesikhathi somkhuhlane, kubalulekile ukugxila ekululameni, okuxhomeke ekudleni okunempilo, amavithamini anele, ukuphuza okuningi, kanye nesimiso somzimba sokuzivikela esiqinile.