Ukufudumala kuyisethi yokuzilolonga ejoliswe ekuhlanganiseni izixhobo zelumilwane ezidibeneyo. I-Alas, ama-95% abaqeqeshiweyo abawunaki uqeqesho lokufudumala ngaphambi kokuqeqeshwa, njengoko oku kubonwa njengento "engenalutho" kwaye kuvelisa ngakumbi ukuhamba ngqo kwinkqubo 'yokupompa' iimisipha.
Yintoni eyenza ukufudumala:
- ukufudumala okufanelekileyo phambi kokuba uqeqesho luqhube isantya seentliziyo kwi-100 beats / min;
- ngenxa yokwelula kunye nokufudumala ngaphambi kokuzivocavoca, ukujikeleza kwegazi kunye nokuhamba kwegazi kweemisipha kusebenza;
- ukufudumala kukukhawuleza ukutshintshwa kwemiqondo yesibindi kwaye kusinceda sigxilwe ngengqondo ekuqeqesheni;
- ukufudumala okuhle phambi kokuba uqeqesho lusinika umthwalo we- aerobic kwaye sisisiseko somsebenzi we-metabolism;
- ekugqibeleni, usikhusela ekwenzeni ukulimala, kuba izihlunu ezishushu ziyancipha kakhulu.
Ukuzivocavoca
- Ukufudumala kwethu phambi kokuqeqeshwa kwamantombazana kuya kuqala ngokufudumala kwe-ankle joint, okuthi - iisokisi. Ukunyuka, sidlulisela isisindo esisuka kwenye isoksi ukuya kwelinye.
- Siphakamisa imilenze, siguqa ngamadolo, ngokunye ngokunyuka phezulu ekuphefumleleni.
- Sifaka imilenze ububanzi obuncinane, sigoba iinzwane emacaleni kwaye sikhwele kancane. Ekuphumuleni, ukuphakamisa ingalo yakho yangasentla ngentloko yakho, sincike kwicala lasekhohlo. Siphinda ngokukhawuleza kwinqanaba elibini.
- Isandla sokunene sikhulisiwe kwizinga lesifuba, ehamba kunye nomzimba ngakwesokhohlo, senza ukuguqulwa kwimiba yomibini.
- Imilenze ibuyiselwa kububanzi bamagxa. Ekuphefumleleni siphakamisa izandla zethu kwicala, ekuphumeni kwethu sijikeleze umva wethu, sizisa izandla zethu phambi.
- Senza ukunyakaza kweetyhula kunye namahlombe emva nangaphezulu.
- Izandla kwibhanti, siphendulela intloko ukuya ngasekunene nakwesobunxele, uze ujikeleze kumahlombe.
- Senza ugibele kwiinyawo zethu.
- Ichelekwe emlenzeni wokunene, welula kancane umlenze. Siphendulela kwi-rack's rack, bend kunye nokuguqa idolo, silula ubuso obusemva kwethanga. Siphindela emlenzeni wesibini.