Ingabe ngiya e ezemidlalo emakhazeni. Imiphumela ezemidlalo emakhazeni

Ngingaba ningene ezemidlalo emakhazeni? Lo mbuzo impela ezikhathaza abaningi okuhle abathanda futhi abadlali professional futhi bonke labo e ngandlela-thile, enikeza ukuqeqeshwa okungenani amahora ambalwa isonto. Kulesi sihloko sichaza ngokuningiliziwe, umsebenzi siwusizo kumbe siyingozi ngesikhathi imikhuhlane, kanye esikhathini nokuvuselelwa.

imisebenzi Ezemidlalo emakhazeni: imibono enjalo ezahlukene odokotela

Ake uyavuma ukuthi thina ukhuluma ngani nayizimfundamakhwela okuthiwa njengoba ochwepheshe, konke ukuphila kwakhe kunikezwa ukuqeqeshwa odokotela ngesikhathi umsebenzi abandayo akuvunyelwe nakancane. Futhi uma sikhuluma ngobuningi izivakashi gyms futhi imfanelo amaqembu, khona-ke kukhona umbono uchwepheshe ihlukaniswe. Ngaphambili kukholakala ukuthi ngesikhathi ukugula, ubuhlungu bekhanda, ukuminyana acinene nezinye izimpawu ezihambisana ne umkhuhlane, awukwazi ukuzivocavoca. Umzimba isivele buthaka ngesikhathi ukugula, umthwalo ezengeziwe ukuba yini. Nabanye ochwepheshe bakholelwa ukuthi lo mdlalo ngesikhathi abandayo (ukuqeqeshwa ngokuvamile) akuphazamisi yokutakula ijubane, kodwa ngeke ukuphuthumisa ke. Nokho, odokotela uyavumelana entweni eyodwa - umsebenzi ngesikhathi lokushisa eliphezulu akuvunyelwe contraindicated. Futhi ingabe ukuqeqeshwa kumele kwentiwe lite mode. Okungukuthi, uma ukugula, isibonelo, kwenziwe kuleli hholo futhi isigamu sehora, kanti kungcono ukhawule ukuthi amaminithi 40 - ngehora.

Ukuqeqeshwa imisinga ezibucayi SARS

Sisabelile umbuzo omayelana nokuthi kungenzeka ukudlala imidlalo emakhazeni. Noma kunjalo, lesi sifo isifo yokungezwani. Futhi uma udokotela ethi une umkhuhlane, emnyango ehholo ngenjongo ukuqeqeshwa ukuze bavinjelwe alulame ngokugcwele. Ikakhulukazi uma yezinkinga umkhuhlane zingenzeka, kuhlanganise emaphashini, izinso, inhliziyo. Futhi ngakho umzimba uzama ukunqoba lesi sifo, banikela ngayo yonke namandla, futhi bakholelwa mina, manje neze ukuzivocavoca, ngisho noma ngemuva kokuthatha imithi uzizwa ucishe ngokwenama. Futhi isici kokuziphatha isenzo - ugula, ngakho isengozini zokuthelela nezinye izivakashi ejimini libe yindawo yezemidlalo (Yiqiniso, uma ungathandi besemizini yabo) Namanje kubhekwe ukuba umphakathi.

Ukuzivocavoca lapho ugula: yini engenziwa ukuba zilulame ngokushesha

Ngakho, lapho uzizwa ubuthaka, kusukela ekhaleni "ugeleza", kodwa uhambo wehholo ukuba esule all're ngeke. Kulokhu, kufanele ugcine engqondweni ukuthi ukushuba ukusebenzisa kwakho kufanele yehliswe ngama-40-50%. Lokhu kusebenza futhi nesikhathi ukusetshenziswa kwalesi sitatimende, nemisebenzi ngokomzimba ngokwabo. Futhi ngesikhathi ukugula kufanele unake okukhethekile ukusetshenziswa kwamanzi okumsulwa - kufanele uphuze njalo ngemva kwemizuzu engu 10-15, lokhu kuzokhuphula ukujuluka futhi ukusekela umzimba wakho. Ngesikhathi egula kumele ayethanda umsebenzi aerobic - egijima on a track, isinyathelo Ukuvivinya umzimba ngendlela nokunye. Futhi kunconyiwe yoga futhi ngilulekela. Kodwa dumbbells esindayo nesisindo kangcono kwesokunxele ngoba kamuva - ungakwazi ukufinyelela labo izibalo amabutho ukuthi babe nawe ngaphambi isifo. Ngakho, cishe bonke ungadlala ezemidlalo emakhazeni, kodwa lokhu kufanele kwenziwe ngokucophelela, ukubukela impilo yabo.

Amakilasi esikhathini yokutakula

Lapho esibhedlela yakho izovalwa, ungaya emuva ejimini futhi uqale Amazing yabo. Kodwa ngisho lapha kukhona ezinye umehluko wemisindo nemiqondo yamagama. Okokuqala, umzimba wakho usesebuthaka, futhi yalawo marekhodi ubeka ngokwemvelo kulesi sifo, isibonelo, wagijima kalula 15 km on the track noma ophakamisa stokilogrammovye okuthunyelwe, ngoba manje wena cishe babe ehlombe. Odokotela batusa ukubuya ezemidlalo imithwalo kancane, ngokuhamba kwesikhathi, ukhuphula ijubane yabo. amasonto 2-3 uzogcwalisa nokuvulwa emzimbeni. Nakulokhu futhi uzokwazi ukuphinda uhlelo eyehlayo ngaphambi kokugula. Ezemidlalo emva abandayo kuboniswa emhlabeni wonke - futhi Wabasaqalayo ngubani nje wangena ekamelweni, futhi nakulabo abahileleka eminyakeni. Ukuvivinya umzimba kuqinisa amasosha omzimba futhi usize ukuba baye ngokushesha isikhathi ekululameni. Futhi ngalesi sikhathi, kutuswa uyinaka umsoco: baphuze amavithamini, ukudla kakhulu imifino bese izithelo, futhi inyama ebomvu. Kubaluleke ngokukhethekile ukuthi kukhona ngokwanele Vitamin C ekudleni kwakho

Yini kwezemidlalo kakhulu ukuqinisa amasosha omzimba

Njengoba sesifunde ukubukwa ezihlukahlukene ochwepheshe mayelana nokuthi kungenzeka ukudlala imidlalo ne imikhuhlane, futhi uchaze ukuthi siyini umzimba kusiza ukuqinisa amasosha omzimba futhi ungatholi sigule ngisho nakancane. Nasi uhlu lezo zindawo ukufaneleka, okuyinto, ngokusho kodokotela, indlela engcono kakhulu empilweni nokuphila kade:

• yoga;
• Ukuvivinya umzimba ngendlela;
• Welulekela - evamile ngilulekela;
• Tai-bo - olujulile Amazing aerobic oluxube karate;
• tai chi - uhlobo yokuzijwayeza Chinese, lapho zonke izivivinyo kwenziwa kancane futhi ngokushelela, lolu hlobo ukuqina ayinakho yobudala futhi efanelekayo wonke umuntu;
• amanzi Ukuvivinya umzimba ngendlela - umsebenzi emanzini.

Ukuphishekela lezi izinhlobo ukuqina, uyoba ngcono impilo yakho futhi zingase ukhohlwe ukuthi umkhuhlane futhi imikhuhlane. Lokhu kubalulekile ikakhulukazi izakhamuzi Russia, lapho cishe njalo ngonyaka ekwindla kanye zasebusika ziya ngokuthi izifo umqedazwe.

nezithasiselo zokudla

Yiqiniso, ukuze umzimba wakho bounced emuva, kungcono uphuze emva Yiqiniso ngokuphelele ezifweni zanoma yiluphi amavithamini. Ukukhetha wabo omkhulu. Kodwa kukhona ibhekwa ezemidlalo ukuze uzizwe kangcono ezinsukwini zokuqala ngemva isifo. Ngokwesibonelo, L-carnitine. Ngaphezu sezindawo eyaziwa (kuziwa emafutheni evutha), yalolu ketshezi - antioxidant enamandla. Okungukuthi, yokwamukela L-carnitine ngemva ukwesekwa ukugula kuwo wonke amangqamuzana emzimbeni wakho futhi ngizolwa radicals khulula. Futhi Echinacea kukhishwe - a immunostimulant zemvelo ezinamandla. Yimikise 1 ithebhulethi 3-4 izikhathi ngosuku. Thenga izidakamizwa kungaba kule ekhemisi, kuba engabizi - ruble mayelana 40 iphakethe ngalinye.

isiphetho

Kulesi sihloko siye sahlola ukuthi kungenzeka ukudlala wezemidlalo kwaholela imicabango yabantu abandayo eliyigunya odokotela mayelana nezimpawu kunoma yimuphi umsebenzi ngokomzimba ayiyona ingozi, futhi lapho wabo engcono esishiywe dengwane. Noma kunjalo, isinqumo ukuqhubeka ukuqeqeshwa kangcono athathwe kuphela, ukugxila yabo nenhlalakahle. Futhi-ke, noma kunjalo akusho ukuya ejimini enomkhuhlane noma ekunqobeni ngokwabo. Ngakho nguwe kuphela ukunilimaza umzimba, ukubambezela yonke inqubo yokwelapha futhi, ngenxa yalokho, isikhathi eside ngeke ukwazi ukuze uqhube izifundo zabo.