Ukuze ukubhukuda kube nomthelela omuhle esibalweni, udinga ukulandela eminye imithetho. U-Alexander Fedorovich Novikov, umqeqeshi wephuli enxanxatheleni yezemidlalo iFili eMoscow, ophumelele kaningi emincintiswaneni yokubhukuda yaseRussia nakwamanye amazwe, weluleka ngokuthi ungazuza kanjani ngokugcwele echibini.
- Uma ufuna ukunciphisa isisindo, qinisa imisipha, thola ubujamo obuhle ngosizo lokuzivocavoca echibini, kufanele kuqala unake inqubo yokubhukuda. Noma ngabe untanta kahle, thatha izifundo ezintathu noma ezine kumfundisi. Uzokufundisa wonke amaqhinga: uzokukhombisa ukuthi ungaphefumula kanjani kahle, imiphi imisipha okufanele uyihluphe, ukuthi ubamba kanjani ikhanda - kunama-nuances amaningi. Kungaleso sikhathi kuphela lapho ungaqala khona ukuqeqeshwa okuzimele.
Udinga ukubhukuda ngesisu esingenalutho, ngaphandle kwalokho kungaba nemiphumela emibi ekugayeni kwakho. Iqiniso ukuthi amanzi afaka ingcindezi esiswini, futhi ukudla esiswini kuthinteka kakhulu. Ukugwema izinkinga, yidla isaladi noma isobho elinciphile amahora angama-2-2,5 ngaphambi kwekilasi. Ungaba nokudla okulula cishe ihora ngemuva kokuzivocavoca. Lapho wenza lokhu, khetha izithelo noma iyogathi enamafutha amancane.
Isikhathi esihle sokuzivocavoca siphakathi kuka-16 ntambama no-19 ntambama. Ekuseni, umzimba awukalungeli umthwalo, futhi kusihlwa usuvele udinga ukuphumula, ngakho-ke ukuzivocavoca umzimba ngalesi sikhathi ngeke kulethe imiphumela. Ngaphezu kwalokho, uzoba nesikhathi sokudla. Akusizi ngalutho ukuthi yonke imincintiswano ibanjwa ngalesi sikhathi.
Une echibini, thatha isitifiketi kumelaphi, iswidi yezemidlalo, isigqoko, izibuko, iziliphu, ithawula, insipho nendwangu yokuwasha. Ungafaki i-bikini enama-frills, amabhande neminye imininingwane yokuhlobisa amakilasi - shiyela konke ogwini oluseningizimu. Ufike echibini uzoziqeqesha, okusho ukuthi akukho okumele kukuphazamise. Ngakho-ke, isudi yokugeza yezemidlalo elingana kahle emzimbeni ilungile. Ungalokothi ushiye ubucwebe kuwe - isipiliyoni sikhombisa ukuthi zihlala zihlala ezansi. Gcina imali yokubhukuda esezingeni elifanele, i-beanie, nezibuko ezikulungele. Lokhu kuzokwenza ukuthi ukuzivocavoca kuphumelele ngokwengeziwe - ngemuva kwakho konke, ngeke ucabange ngokuwa kwemichilo noma ukuvuvukala kwamabhamuza esiswini sakho, kodwa ngokubhukuda kuphela. Ngendlela, umfaniswano akufanele ube kuphela ngekhwalithi ephezulu, kepha futhi ugqoke kahle. Futhi uma konke kucacile nge-swimsuit, izinkinga zivela ngesigqoko. Imvamisa, izintokazi, ezifaka isigqoko, zikhulula ngothando amabhanga emabunzini azo. Kepha-ke akukho phuzu enqubweni uqobo lwayo. Ngemuva kwakho konke, sifaka "isigqoko sokuzivikela senjoloba" ukuze okokuqala sivikele izimpande zezinwele ekukhululekeni yimifudlana yamanzi. Ngakho-ke, izinwele kufanele zifihlwe ngokucophelela. Uma unazo zinde futhi ziqhakazile, awudingi ukuzidonsa uzibeke esixukwini noma wakhe uhlobo oluthile lombhoshongo waseBabele ngaphansi kwesigqoko. Mane wenze i-ponytail bese utayela izinwele zakho ngokuvunguza ezungeze isisekelo. Kuyinto elula futhi enhle. Futhi ngokuqhubekayo. Qinisekisa ukusonga umphetho we-wavy wekepisi ngaphakathi - lokhu kuzovimbela amanzi ukuthi angene ezinweleni. Ekugcineni, ngifuna ukukukhumbuza ukuthi amakepisi eshawa noma odayi bezinwele abalilungele ngokuphelele ichibi.
Ngeshwa, echibini singabanjwa yinkathazo efana nefungus, futhi ngenxa yalokhu, isikali esisodwa esikhunjeni somuntu ogulayo sanele. Lapho usuthole ukhunta, akulula kangako ukukuqeda. Ngakho-ke, akunasimo lapho kufanele uhambe ungenazicathulo echibini, eshaweni noma e-sauna. Ngeshwa, lokhu akwenzeki ngaso sonke isikhathi, ikakhulukazi ezinganeni. Ngakho-ke, ochwepheshe batusa ukugcoba izinyawo ngokhilimu we-antifungal ngaphambi kokuvakashela ichibi, ngaleyo ndlela ubavikele ekungeneni kwamagciwane e-pathogenic. Ungakhetha ukhilimu we-antifungal we-Mifungar. Ayinambala futhi ayinaphunga, ayishiyi amamaki ezingutsheni, isheshe ingene esikhunjeni futhi ayesabi amanzi. Umphumela wayo wokulwa nokubola uhlala amahora angama-72. Kodwa okubaluleke kakhulu ukuthi cishe akangeni egazini futhi akanakho ukuphikisana.
Qiniseka ukuthi ugeza ngamanzi afudumele ngaphambi kokuntywila echibini. Ingena esikhundleni sokufudumeza ukukhanya ngaphambi kokubhukuda. Ngaphansi kwesikhumba, esichayeke emanzini ashisayo avela eshaweni, ukusebenza kwegazi kuyasebenza, nemisipha ifudunyezwe kancane. Uma ugxumela emanzini ngaphandle kokufudumeza okunjalo, kunamathuba aphezulu okuthi imisipha yakho yonyawo oluphansi noma unyawo iqale ukungenelela, futhi lokhu akugcini nje ngobuhlungu, kodwa futhi kuyingozi.
Izindaba ezimbi kubabhukudi abakhululekile. Njengoba wazi, ucwiliswa emanzini ngemuva kokugeza okufudumele, uzithola usendaweni ehluke ngokuphelele ekushiseni, okubanda kakhulu kunomzimba wakho ngokwesilinganiso sama-degree ayi-10. Umzimba uzama ukubhekana nokwehla kwezinga lokushisa futhi ngandlela thile ufudumele. Futhi njengoba ungafuni ukumsiza ngokunyakaza okusebenzayo, uqala ngokuqinile ukugcina amanoni ukuze azivikele emakhazeni. Kungakho izimvu zamanzi nezibhebhe zensimbi zibhukuda kancane emanzini abandayo zinqwabelana ungqimba oluhlaba umxhwele lwamafutha.
Ukwehlisa isisindo nokuqinisa imisipha, udinga ukuzivocavoca njalo, okungenani ama-3 ngesonto. Ngesikhathi esifanayo, kubalulekile ukubhukuda ngaphandle kokuma okungenani imizuzu engama-40, uzama ukugcina ijubane eliphezulu. Kuhle ukudlula ibanga lamamitha ayi-1000-1300 ngalesi sikhathi. Shintsha isitayela sakho njalo ngamamitha ayi-100. Lapho ubhukuda, zama ukugxila ngangokunokwenzeka emizweni yakho. Zizwe ukuthi imifudlana yamanzi igeleza kanjani emzimbeni wakho, nokuthi izicubu zisebenza kanjani ngokuvumelana. Nakhu ukuthi uzothuthukisa kanjani, uthuthukise amandla nokuxhumana. Isitayela ngasinye sokubhukuda sibeka ubunzima obuhle emisipheni. Umpetha ekusetshenzisweni kwamandla kungukukhasa okusiza ukushisa ama-kilocalories angama-570 ngehora. Ilungele ikakhulukazi labo abafuna ukuqinisa imisipha yezingalo nemilenze. I-Breaststroke incane kancane, ishisa cishe ama-kilocalories angama-450, kepha ithuthukisa ngokuphelele uhlelo lokuphefumula futhi iqeqeshe imisipha yebhande lehlombe.
Ngemuva kokuqeqeshwa, thatha isinyathelo esizolile - isigamu sehora lokuhamba kuzosiza ukuqinisa umphumela nokulungiselela ukuphumula. Thatha ishawa efudumele ekhaya bese uhlikihla umzimba wakho ngejethi yamanzi.
Kukhona enye imfihlo: ukubhukuda kuzozuzisa kuphela uma ukujabulela.
“Unganciphisa isisindo ngokubhukuda?” - Sibuze lo mbuzo kumqeqeshi odumile waseMelika, ongumxhumanisi wewebhusayithi iVillage.com kwi-Intanethi Liz Niporant. Futhi yilokho akushoyo.
- Ukubhukuda ukuqeqeshwa okuhle. Ngokuphepha okuphelele kwemisipha namajoyinti, kunikeza umthwalo omuhle kakhulu emisipheni nasesimisweni senhliziyo nemithambo yegazi. Futhi, ucwaningo oluningi lukhombisa ukuthi futhi kuyisishisi esikhulu samafutha amaningi nama-calories. Kodwa-ke, kukhona ochwepheshe abangavumelani nalo mbono. Isibonelo, abacwaningi abaningi abakholelwa ukuthi ukubhukuda akunikeli ekwehliseni isisindo kuncike ekutheni ababhukudi abangochwepheshe balahlekelwa amandla amancane ngesikhathi sokubhukuda kunezinye izinhlobo zomsebenzi. Noma kunjalo, cwaninga. i-Princeton Testing Service yango-1993 yathola ukuthi ababhukudi abangompetha basebenzisa amandla angaphezu kuka-25% kunabagijimi. Kodwa-ke, ngeke siwine ama-Olimpiki, sifuna nje ukwehlisa isisindo nokuqinisa imisipha. Akunakwenzeka ukufeza lokhu ngokusika amanzi kancane kancane ngapha nangapha. Ulahlekelwa amafutha lapho inani elikhulu lemisipha lisebenza ngenkuthalo. Lokhu kungafinyelelwa kanjani? Kunendlela eyodwa kuphela yokuphuma: ukubhukuda kahle. Lapho usukwazi ukusebenzisa inqubo yokuhamba kahle futhi, okubalulekile, ukuphefumula emanzini, ungabhukuda ngokushesha, isikhathi eside, futhi uye phambili, bese ushisa amakhalori amaningi. Okuwukuphela kwendlela ethile yokubhukuda umthwalo omncane uma uqhathaniswa nemilenze. Le nkinga inezici ezimbili. Okokuqala, imisipha emilenzeni inkulu kakhulu kunemisipha esemzimbeni ongaphezulu, ngakho-ke asilayishi ubuningi bemisipha ngenkathi sibhukuda. Okwesibili, ukubhukuda kungukuzivocavoca okungashayisi, okulungele ukwelashwa ekulimaleni noma ezifweni ezihlangene, kepha akukuhle kakhulu ukugcina ukuqina kwamathambo. Ngakho-ke, ngincoma ukugcwalisa iseshini yakho yokubhukuda ngokuqeqesha amandla womzimba wakho ophansi. Isibonelo, ungenza uchungechunge lwama-squats namaphaphu phambili uphethe ama-dumbbells ngesandla, ugwedle ibhayisikili elimile, i-roller-skate, futhi uye ezifundweni ze-aerobics. Ngikweluleka ukuthi uvakashele ichibi izikhathi ezingama-3-5 ngesonto, ubhukuda imizuzu engama-20-60. Uma ubona sengathi umphumela mncane kakhulu noma inqubekela phambili ihamba kancane, zama ukushintshanisa imithwalo. Isibonelo, osukwini lokuqala ubhukuda, ngosuku lwesibili uhamba ngokuqine endaweni yokunyathela noma uthambekele noma uhambe ngejubane ezindaweni ezinamagquma. Uma usesimweni esihle somzimba, ungami bese uzama i-triathlon - inhlanganisela yokugijima, ukubhukuda nokuhamba ngebhayisikili. Lokhu kungukuzivocavoca okuhle kwemisipha yonke futhi kuyindlela enhle yokuhlala usesimweni esihle.
Uyazi ukuthi…
- Amanzi aphatha isisindo sakho esifinyelela ku-90% futhi avikela amalunga akho ekulimaleni. Ngaphezu kwalokho, kuyasiza ukugwema ukukhathazeka kwemisipha ngemuva kokuzivocavoca. Ngasikhathi sinye, ibanika umthwalo omuhle kakhulu, ngoba idlula umoya izikhathi eziyi-14 ukuminyana.
- Labo abahlushwa ubuhlungu beqolo noma i-osteochondrosis bamane badinga ukubhukuda njalo. Kulokhu, i-osteochondrosis iphathwa kuphela ngokubhukuda okunamandla ngesitayela semidlalo. Okungcono futhi, shintsha phakathi kwezitayela eziningana njengoba uzijwayeza.
- Uma umlenze wakho uminyene, ungethuki. Zama ukugoqeka emhlane wakho, ulale emanzini, uphumule. Bese ngobumnene uhambisa unyawo lwakho ezindaweni ezihlukile. Uma i-spasm iqhubeka, bamba uhlangothi bese uhlikihla ngamandla imisipha.
- Odokotela batusa ukuqala ukubhukuda ngemuva kokuhlinzwa kokukhishwa kwebele. Kulokhu, zonke izitayela zokubhukuda zilungele i-gymnastics yezokwelapha, kodwa okokuqala - isifuba.