Ukuzivocavoca ngebhayisiki - indlela yokuzihlaziya umzimba?

I-Cardio ithathwa njengeyithandwa kakhulu kubantu abafuna ukulungelelana nokunciphisa umzimba. Abaninzi bazikhethela ibhayisikili, kuba uqeqesho olukulo luvumela ukuba usebenze kakuhle imisipha yakho kwaye ulahlekelwe ubunzima obukhulu . Unokudlala kwindawo yokuzivocavoca, kodwa ukuba umvuzo kunye nommandla uvumela, ungathenga umfanisi wendlu.

Ngaba ndingakwazi ukulahlekelwa isisindo kwibhayisikili yokumisa ekhaya?

Ukuze siqonde esi sihloko, sincoma ukuba sifunde malunga neenzuzo kunye neenzuzo zoqeqesho olulolo hlobo:

1. Njengoko uhamba ngebhayisikile kubhekisela ekuqeqesheni i-cardio, kukuvumela ukuba uqeqeshe inkqubo ye-cardiovascular system. Ngeeseshoni eziqhelekileyo, unokuzinzisa ukucinezela, ukunciphisa umngcipheko weentliziyo kunye nesifo se-vascular, kunye nezinga le-cholesterol egazini.
2. Ngethuba loqeqesho, umthwalo oyintloko ufunyenwe yimisipha yecandelo elincinane lomzimba, oko kukuthi, izikhwelo, izigqoko nemilenze. Nangona kunjalo, uqeqesho olunzulu lukuvumela ukuba uqine umzimba wonke.
3. Ekubeni iimvavanyo zenzeke kwindawo yokuhlala, amadolo kunye namaqhosha azincinci. Ngenxa yoko, abantu banokuzulabanyisa abantwana besifo esixinzelelekileyo esifana nemilenze yabo.
4. Ukusebenza rhoqo kukuncedisa ukwandisa isigxina, oku kuthetha ukuhamba nokwenza umsebenzi wobugcisa ohlukeneyo kuya kuba lula.

Kwibhayisiki yokuzilolonga, awukwazi nje kuphela ukuhamba, kodwa wenze nezenzo ezahlukeneyo eziza kunceda ukuphucula ukuqeqeshwa koqeqesho kwaye uphumelele umnqweno wakho ngokukhawuleza.

Kuchaneka njani ukuba usebenze ngokufanelekileyo xa usebenzisa ibhayisikili ukuze ukhule uncinci?

Kukho imodeli eyahlukeneyo yeemimululthi enemisebenzi eyongezelelweyo. Ngokomzekelo, kwiimodeli zanamhlanje, kukho umboniso kunye nokukwazi ukulungisa umgama, ixesha lokuqeqesha kunye nomthwalo. Iingcali zincoma ukukhetha umgama othile kunye nomsebenzi ngamnye ukuqhuba ngokukhawuleza, ngaloo ndlela ukwandisa amandla. Umsebenzi kukufumana ukulinganisela phakathi kwesantya noxhatshazo lwe simulator.

Iingcebiso malunga nendlela yokulahlekelwa isisindo kwibhayisikili yokumisa:

1. Kubalulekile ukuma ngokufanelekileyo kwisihlalo. Imbuyiselo kufuneka ibe yincithakalo, kodwa ungayixinzeli. Isikhundla sifanele sibe njengendalo ngokwemvelo. Kuvumelekile, ukujikeleza okufutshane kwamagxa.
2. Ukuthetha ngendlela yokulahlekelwa isisindo ekhaya usebenzisa ibhayisikili yokuzivocavoca, kubalulekile ukubonisa iphutha eliqhelekileyo elinciphisa kakhulu ukuphumelela koqeqesho - akufanele uhambise ubunzima bomzimba ezandleni zakho ukulungiselela umsebenzi wakho.
3. Ukulayishwa kwasasazwa ngokulinganayo, faka ngamadolo ngaphakathi, kwaye ugcine iinyawo zihambelana nomgangatho. Ukunamathela kwezo zinto ekuqaleni kungenzima, kodwa umgudu omncinci kunye nenjongo iya kufezwa.
4. Khumbula ukuba umzimba uya kufakwa ngokukhawuleza kumthwalo, ngoko kufuneka uguqule rhoqo isantya kunye nokuqina.
5. Ukuqonda indlela yokunciphisa umzimba ngokusebenzisa ibhayisikili yokuqhuba umsebenzi, kungafanelekile ukukhankanya ngolu hlobo lwalathiso olufanelekileyo njengophuhliso loqeqesho. Umzekelo, unokukhetha icebo elinjalo: i-20 sec. kufuneka uhambe ngesivinini esheshayo, kwaye ke, imizuzwana engama-40. ukuphuza ukuphumla nokuphinda uphumelele . Emva koko kufuneka ubuyele kwisantya sokukhawuleza, njl.
6. Iingcaphephe zincoma ukutshintsha okusebenzayo kwindawo yokuhlala kunye nokuma. Ezi zininzi ziya kuba luncedo ekufumaneni iziphumo ezingcono.
7. Musa ukugqoka, kuba umphumo omhle wale nto awuyi kwenzeka. Kunconywa ukuba uhambe kancane kwaye ubeke iinjongo ezifanelekileyo.

Kuhleli ukuba uqonde ukuba kufuneka uyenze ntoni kwibhayisiki yokumisa ukuze ulahlekelwe isisindo. Kunconywa ukuba uqeqeshe yonke imihla, kunye ne-pedal ubuncinane imizuzu engama-40. Ukugcina imeko efanelekileyo yomzimba, imizuzu engama-20 yanele.