Isimiso sokumzimba umzimba. Ukuzikhandla: izinhlobo, izimiso, izindlela kanye nezindlela

Umbuzo wokwandisa amandla okuzivikela omzimba womuntu usekelwe kuwo wonke umuthi wezwe. Isimiso sokuqina yisistimu yezindlela zokuthonya izici zemvelo emzimbeni. Uma sikholwa odokotela, ngenxa yalokho, sizothola umuntu onezinga eliphezulu lokumelana nemiphumela yezimo ezingathandeki. Eminyakeni eyinkulungwane edlule u-Avicenna wafaka ulwazi ngokuqina ezincwadini ezisebenzayo ze "Canon of Medical Science" yakhe. Wanikeza ukugeza abantwana abasha emanzini abandayo, futhi ulungiselele abahambi ngohambo olunzima ehlane elishisayo neqhwa leqhwa lasebusika.

Isimiso sokuqina sasibuye sifunde eRussia: isikhulu sikaNestor sabhala ukuthi abantwana babethwa kanjani ekugezeni futhi bafaka emgodini weqhwa! Izinqubo zokucima zenziwa phakathi kwamasonto 4-6 okuqala okuphila komntwana, bese ziphindaphindiwe ezimweni zokugula. Abantu baseYakutia batuswa ukuba basula izingane ngeqhwa kusukela ekuzalweni, kanye naseCaucasia - ukuthulula amanzi e-ice.

Ngisho namanje, odokotela banamuhla, sebefundele izimiso zokuhlanzeka zokuhlanzeka, baqinisekisa ukuthi lezi zinqubo zandisa ukumelana komzimba womuntu kuzo zonke izinhlobo zokubandayo nezifo ezithathelwanayo. Ngakho-ke, izinqubo ezinzima ziyikhambi elinamandla kunazo zonke esinikezwe ngokwemvelo ngokwayo.

Izimiso ze-hygien zokuqina

Umyalo oyinhloko kaHippocrates "awulimazi" akuwona nje kuphela emisebenzini yezokwelapha zakudala, kodwa futhi ngezinqubo zokuqina. Ngakho-ke ungalandeli ngokungenangqondo imfashini yokuphila okunempilo futhi kusukela ekuqhumeni kokuqala ukuhamba ungene emgodini weqhwa umuntu ongakulungele. Khumbula ukuthi wonke umzimba womuntu uyingqayizivele, ngakho-ke, ngaphambi kokuba uqale ukuqina, kufanele ukhethe inqubo ezohambisana nezici zakho. Ukwenza lokhu, udinga ukwazi ukuthi yini ehambisana nemigomo eyisisekelo yokuhlanzeka.

Okokuqala, funda indlela umzimba wakho owenza ngayo ukuze ubenzima, futhi empeleni ube nezici ezicindezelayo. Uma ubhapathizwa emanzini abandayo, isikhumba sakho siqala ukuphela (lokhu kungenxa yokukhambiswa kwemithambo yegazi), bese kuqhuma (izitsha zihlanza) futhi ekugcineni ziphendukele okwesibhakabhaka (okubonisa ukungabikho komzimba we-muscle obushelelezi), okwenza kube nomuzwa wokushisa. Ukusabela kokuqala kubizwa ngokuthi buthakathaka - akukwanele ukubonakala komphumela wokuqina. Ukuphendula okwesibini kuvamile, yilokho esikudingayo, ukusabela ngokweqile kuvimbela izinqubo zokuzivumelanisa nezilwane.

Ukuqhubeka kulokhu, izimiso eziyisisekelo zokuqina zi:

• Ukuqeqeshwa kwengqondo. Izinqubo zokugcoba umzimba komzimba womuntu, izimpendulo zamasosha omzimba ngokuyinhloko zixhomeke esimweni sengqondo sengqondo. Ngakho-ke, uma uqinisekile ukuthi uma usemanzini abandayo, uzokugula ngokushesha, ngakho-ke kuyoba!
• I-Systematic. I-Zakalivanie - akuyona inqubo engenziwa njalo ngezikhathi ezithile. Kulesi simo, kungcono ukuthi ungaqali nhlobo! Ukuqina okuphelele kufanele kwenziwe nsuku zonke. Ukuphumula okude (amasonto angu-2-3) kuzokwenqaba yonke imizamo kanye nezinzuzo zakho.
• Isimiso sokushisa okushisa. Isizathu esivame kakhulu sezifo ze-catarrhal kuyinto ukudonsa okushisayo okubukhali. Ngakho-ke, umsebenzi wakho oyinhloko ungagcini emanzini abanda kakhulu, kepha ukuguquka kwamanzi ashisayo kumanzi abandayo. Isikhathi ngasinye, kufanele ukwandise ububanzi bokushisa.
• Ukuhamba kancane. Ukucinywa kungabonakaliswa njengomphumela wamazinga okushisa aphansi kunazo zonke noma njengomphumela wamazinga okushisa aphansi isikhathi eside kakhulu. Qala ngokunciphisa izinga lokushisa (usho i-15 ° C ngeminithi elingu-1), ngesikhathi senqubo yesibili, ukhokha isikhathi esengeziwe (15 ° C imizuzu emihlanu), okwesithathu futhi wehlisa izinga lokushisa (amazinga angu-13 eminithi elingu-1 ), Njll.
• Indlela yomuntu ngamunye. Lesi simiso esibaluleke kunazo zonke sokuqina sisekelwe eqinisweni lokuthi umuntu ngamunye unezinga lakhe lokuphendula: umuntu kufanele aqale izinqubo kusuka ku-15 ° C bese ebaletha ku-3-5 ° C, kanti enye - kusuka ku-20 ° C kuya ku-10 ° C.
• Ukuncintisana. Njengoba wazi, izingxenye ezahlukene zomzimba zinezinga elihlukile lokuzwela ekushintsheni kokushisa. Ngaphezu kwalokho, amanzi, umoya nezinye izakhi zinezimo ezahlukene zokupholisa emzimbeni.
• Ngaphezu kwalokho, izimiso zokuhlanzeka ezihlanzekile nazo zihlanganisa isimiso sokuhleleka kwezinqubo zokuqapha (kucabangela ubudala kanye nezici zomzimba) kanye nokunye okungafaniyo (kungaqaliswa nganoma yisiphi isikhathi sonyaka nangaphansi kwanoma yisiphi isimo sezulu).

Izindlela ezinzima

Ngokumangalisa, kodwa izindlela eziyinhloko zokuqina zikhona kunoma ubani ofuna. Ukugqugquzela ukuzivikela komzimba, kwanele ukugcina izinga lokushisa kwekamelo ngo-18 ° C. Lezinga lokushisa linikeza ithoni ehlala njalo yemisipha yamathambo futhi isekela umsebenzi we-cortex ye-cerebral. Lapho izinga lokushisa likhuphukela ekamelweni, umzimba ugcwele, inqubo evulekile yokuthuthumela iqala.

Kubuye kusetshenziswe ishayela ehlukile, izingubo ezihlangabezana nezimo zesimo sezulu samanje nezinto. Lezi zinyathelo zimelela ukuqina kanzima. Izimiso nezindlela zokuqina zikuvumela ukuba ugcine umzimba uhle futhi unikeze izinga eliphansi lokumelana nezifo.

Ukugcina ingculazi ezingeni eliphakeme kakhulu lokuqina kanzima ngokuvamile akulutho. Ukuqina kendawo kuhlanganisa umthelela ezindaweni zendawo zomzimba, okokuqala yizibhamu nezinyawo. Kulezi zindawo kukhona izindawo eziningi zokushisa, izinzwa nezokucabanga, ukucasula okuthinta kahle isimo somzimba jikelele.

Amacebo awusizo:

• Geza izandla zakho ngamanzi abandayo.
• Ungasheshi ukugqoka amagilavu ngezibonakaliso zokuqala ze-snap ebandayo.
• Hamba kaningi ngezingubo zokuzivikela (indlu, igceke, ogwini, utshani ngisho neqhwa).

Izimiso nezindlela zokuqina

Ngokuya ngezinqubo ozikhethile, izindlela eziningana zokuqina zihlukaniswa: ukuhlaziya (ukuthatha umoya wokugeza), i-heliotherapy (ukuchayeka kwelanga), ukuqina ngamanzi (hhayi njalo amazinga okushisa aphansi kakhulu) nezinye izinto ezingavamile kakhulu ekusebenzeni eYurophu Futhi i-CIS. Ngayinye yalezi zindlela inezinzuzo nezinkinga zayo, kanye nama-nuances okufaka isicelo nokuphikisana.

Ukuvala umoya

Sekuyisikhathi eside ukugeza kwamanzi kubhekwa njengendlela enhle kakhulu yokuqinisa amasosha omzimba kubantu, kungakhathaliseki ukuthi bangakanani ubudala nesimo sezempilo. Isimiso sokucima umoya ngukuthi ukushisa kwe-air of temperatures ethile kunomphumela oyinkimbinkimbi kuwo wonke umzimba womzimba womuntu.

Qala ukwamukela ama-air baths ochwepheshe batusa egumbini lokuphumula umoya ngokuphumula noma ngokunyakaza, kuqala ukukhulula umzimba ekugqokeni izingubo. Ngezinqubo zokuqala, izinga lokushisa lomoya kufanele kube ngu-15-20 ° C imizuzu engu-20-30. Uma uzizwa unesibindi, ungayeki inqubo - yenza izinyathelo eziningi ezinamandla ngezandla, imilenze, umzimba. Ngokuhamba kwesikhathi, zama ukunciphisa izinga lokushisa ukuya ku-10-12 ° C bese uletha isikhathi sokungena emahoreni amabili. Thatha ama-air baths kangcono ekuseni, uhlanganise nabo nge-gymnastics.

Kungakapheli isonto izinqubo ezivamile, uzozizwa uthuthukile ekusebenzeni kwesimo senhliziyo, ukushisa. Ngaphezu kwalokho, umphumela onenzuzo uzothinta umsebenzi wesimiso sezinzwa - kuyoba nokwazisa, ukuthula, ukulala kuzokwenza ngcono.

Ukucima ngamanzi

Amanzi, mhlawumbe, yindlela ethandwa kakhulu yokuqina, futhi ngokuvamile yedwa. Ngakho-ke, abantu abaningi, bethatha isinqumo ngokuqina, baqala ukuthulula amanzi e-ice, ekugcineni bathole isifo esibandayo. Imigomo eyisisekelo yokuhlanzeka isikisela ukuthi kufanele uqale kancane kancane futhi ucabangele izici zomzimba wakho. Qala ngokusula umzimba wakho ngethawula elimanzi, bese ushayela okwehlukile futhi emva nje kokuthi uzame ukungena emgodini weqhwa.

Amacebo awusizo:

• Ngaphambi kokuthatha izinqubo zamanzi, umzimba kufanele uphuthunyiswe ngokuzivocavoca umzimba.
• Ungazami ukwandisa ubude besikhathi emanzini abandayo, kancane kancane ukunciphisa izinga lokushisa kwalo.
• Ukushisa kwomoya akufanele kube ngaphansi kwe-18 ° C ekuqaleni kokuqina.
• Isikhathi esihle sokuqina siyihora lokuqala lokusa ngemva kokuvuka.

Kungcono ukuqala ukuqina ekupheleni kwehlobo noma ekwindla zakuqala ngezinga lokushisa lika-30-35 ° C. Futhi kufanele usinciphise izinga lokushisa ngo-1 ° C ngezinsuku ezingu-3-5 zenqubo yansukuzonke.

Isigaba sokuqala sokuqina siwukhipha ithawula elimanzi. Amanzi kufanele afudumele ngesikhathi esifanayo, ukushisa kwe-air akufanele kube ngaphansi kuka-20-25 ° C, futhi ubude benkambiso akufanele kudlule imizuzu emihlanu.

Ngemuva kwamasonto angu 2-3 ungaqhubeka nokuvusa. Kodwa khumbula ukuthi abantu abanesifo senhliziyo, kanye nabantu asebekhulile kuneminyaka engama-60, le nqubo iphikisana. Ukuqala kwe-douche kulandela ukushisa kwamanzi okungaba ngu-30 ° C imizuzu engu-3-5. Khona-ke udinga ukusihlamba isikhumba ngethawula elukhuni kuze kufike ukukhanya okukhanyayo. Ngendlela, kuthuthukisa ukucwiliswa kwegazi esikhumbeni, okuholela ekubhujisweni kwe-cellulite, amanothi e-stretch kanye namafutha angaphansi, futhi udlala indima yokukhishwa kwekhwalithi. Uma umzimba ujwayele ukwenza isenzo samanzi apholile, zama ukuthuthela emoyeni omusha bese uqhubeka uhlala lapho.

Ebusika, ngokunciphisa okukhulu ekushiseni komoya emgwaqweni, iya enkambeni yamanzi eshaweni. Qala futhi ngokushisa okungaba ngu-30 ° C, isikhathi sokuchayeka semaminithi angu-1-2.

Olunye uhlobo oluthandwayo lokuqina luyisinxele sokuhlukanisa. Ususa kokubili ukukhathala ngokomzimba nokuziphatha, kuqinisa. Kuye ngokuqina komzimba okuphelele, ububanzi bezinga lokushisa lungaba kusuka ku-5 kuya ku-20 ° C.

Izimiso zokuqina zihlanganisa nokuhlanganiswa nokulinganisa. Ngakho-ke, ungahlanganisa ukufudumala ngamanzi, umoya kanye nelanga, ungene emanzini avulekile. Kodwa-ke, akufanele abakhohlwe ukuhlanzeka: i-reservoir kumele ihlangabezane nezindinganiso zangasese.

Ukubhukuda kwebusika njengendlela yokuqina

Lolu hlobo lokuqina luhlotshaniswa nenani elikhulu kunazo zonke zezinganekwane nezinkinga, kanye nokuhluleka nokubandayo. Kodwa-ke, uDeveli akasabeki kakhulu njengoba eqoshiwe! Ngokubhukuda okubusika nokuhlelekile okubusika, uzoqinisa uhlelo lokuzivikela kanye nesisindo, ukwandise ukusebenza kahle. Kodwa khumbula ukuthi ukuqina okunjalo kunemibhikisho eminingi enzima:

• Izifo ezithathelwanayo nezifo ezingapheli;
• Izifo zenhliziyo;
• Izifo zesimiso sezinzwa;
• Zonke izinhlobo zesifo sofuba.

Uma ulandela ngokucophelela zonke izimiso zokuqina, akukho ukuphakama kwezinkinga. Okokuqala, akudingeki siqale esithandweni se- Epiphany, kodwa ngo-Okthoba. Ngaphambi kokudonsa, yenza ukukhanya okulula, ukufudumala. Hlala emanzini kufanele unciphise kancane - wehliswe futhi ngokushesha uphume. Bese bagubha umzimba nge ithawula, ngokushesha bagqoke futhi futhi lula efudumele-up.

Ukubhukuda kwebusika kuyaphikisana ukuze kuhlanganiswe utshwala, kodwa itiye elishisayo ephelele. Uma usuvele ube yi-guru emkhakheni wokubhukuda ebusika, iya esiteji esilandelayo - ukugoqa ngeqhwa. Ngemuva kokuqoqa inqwaba yeqhwa, ugawula kuphela (!) Ingxenye engenhla yomzimba ngokunyakaza okunamandla.

Ukucindezeleka ngokushisa

Akukhona kuphela ukushisa okuphansi okucindezela umzimba. Ukuze ukushisa kudingeka futhi ukwazi ukuvumelanisa, kanye nokubandayo. Izindlela eziyinhloko nezingokoqobo zokuqina ukushisa yi-sauna noma ibhuku lokugeza. Izimiso, izindlela kanye nezindlela zokuqina ngokubandayo zifana nokuqina ngokushisa.

Kodwa umphumela wokucima izinqubo zokugeza kuhlukile kakhulu: ukuqedwa kwezinto ezinobuthi, ukuvuselelwa komzimba ngokugcwele kanye nokwengqondo ikakhulukazi, ukwelashwa kwezifo ezihlangene, ukuqinisa izifo zokuphefumula, ukwelapha izifo ezingapheliyo zokuphefumula, ukuqeda izifo zenhliziyo, ukucindezela kwengcindezi yegazi, ukwandisa isimiso sesimiso sezinzwa futhi Okuningi okuningi. Futhi enye ibhati ibasiza kakhulu ekunciphiseni isisindo.

Umthelela wokuphulukisa nokuqeda ukuxhomeka kohlobo lokugeza olukhethayo. Ukugeza okuseRashiya (okumanzi) kuyinhlanganisela yomswakama ophezulu kanye nokushisa okuphansi. Isikhathi esiphezulu sokuba khona ekamelweni le-steam imizuzu engu-10. Umthelela uyokwandisa ukugeza okujwayelekile kwendabuko nomshanelo. Kodwa khumbula, le nqubo iphikisana nabantu abanezifo ze-endocrine nenhliziyo nezifo ze-vascular.

I-sauna yase-Finnish iyimvula yokushisa ephakeme, kodwa umswakama ophansi. Umphumela wayo emzimbeni ulula kakhulu, kunemibono encane yokuncintisana, futhi umphumela wezempilo, ikakhulukazi, ukuqina, cishe ulingana nokugeza okuseRashiya.

Iqhinga eliwusizo:

• Ngemuva kwegumbi le-steam, uthathe ishazi eshisayo noma ungene ngaphakathi echibini ngamanzi apholile - umzimba wakho uzokubonga.

Ukufutheka ngelanga

Izimiso zokuzicabangela umzimba zihlanganisa ukucabangela kwezici, enye yazo yi-ultraviolet imisebe yelanga. Amanzi okugeza ahlale eqala ngokukhanya okubonakalayo, bese uya ekukhanyeni okuhlakazekile futhi emva nje kokuthi ungathatha ilanga eliqondile. Isikhathi esiphezulu ngamahora okusa: amahora angu-7-10 ema-subtropics, amahora angu-8 kuya kwangu-11 ezindaweni ezizungezile. Qala inqubo ekuqaleni kwentwasahlobo ngemizuzu engu-10-15, kancane kancane ukwandisa isikhathi sabo. Ngaphezu kwalokho, zama ukugwema ukushisa ilanga phakathi kwamahora angu-2-3 ekudleni. Njengoba kunikezwe ukungcola kwegesi emadolobheni amakhulu anamuhla, ukuqina kwelanga ngaphakathi komuzi akusebenzi lutho - kuzodingeka uhambe ngaphandle kwedolobha noma okungenani uthathe umhlalaphansi kuya emgqeni wezindawo eziluhlaza (ipaki, isikwele, njll).

Amacebo awusizo:

• Uma ukushisa ilanga, ungakhohlwa ukumboza ikhanda lakho - qiniseka ukuthi usebenzisa isitifiketi noma enye indwangu yekhanda.
• Kuyasiza ukuhlanganisa i-sunbathing nokuzivocavoca umzimba okukhanya.

Nakani!

• Ayikho yezinhlobo zokuqina ezingakwazi ukuhlanganisa utshwala.
• Gwema ukubhema ebangeni lama-1-2 amahora kusukela enkambweni enzima.
• Ukuba nezifo ezingapheli, buza udokotela wakho mayelana nokucima.
• Ukuzivocavoca umzimba ngokweqile kuzonciphisa umphumela futhi kuzuze izinqubo ezikhuni.
• Ikhofi idala ukucindezeleka okwedlulele ohlelweni lwe-cardiovascular and nervous ngesikhathi sokuqina.
• Ungaqala ukuthukuthela kusukela ezinsukwini zokuqala zokuphila kwengane yakho, kodwa emva kokubonisana nodokotela wezingane.
• Ukuzikhandla kwenza kube nomthelela omkhulu empilweni yakho, uma uyihlanganisa ngokuphila okunempilo.
• Uma nganoma yisiphi isizathu umise izinqubo zokuzikhandla, kufanele zivuselelwe kusukela ekuqaleni.
• Izimiso eziyisisekelo zokuzikhandla zihamba kancane kancane futhi zihambelane - qala ngokuhamba okuncane, uhambe emoyeni omusha futhi uhlukanise ishayela.

Futhi kancane mayelana nokushiyeka

Abantu wahlanganyela ukuqeqeshwa ngokomzimba, futhi ukubukisa kuwo wonke amagumbi impilo zalo ezinhle nokuvikeleka. Nokho, eminyakeni embalwa kamuva isimo uyashintsha - futhi balapha futhi kukhona phakathi kwababusi abafayo abavamile enekhanda unomphela esibandayo konke ebusika. Ngakho yini inkinga, ubuza? Kulula - konke odinga ukukwazi ngokulinganisela! Kuyinto into eyodwa - dive yesibili emgodini ngezikhathi ezithile (ke ngempela ngcono izivikeli mzimba), kuhlukile - ebusika ukubhukuda imizuzu embalwa futhi sicu photo isudu ukugeza ku isizinda eqhweni. Ukungenwa amakhaza kwehlisa amasosha omzimba, kunomthelela ukusebenza izifo nasekutholeni amasha.

Kulokhu, kubalulekile ukuqina ewusizo? Izinhlobo, izimiso kanye nezindlela nezinqubo ezikhethiwe ukunquma ngokugcwele nomthelela emzimbeni. Khetha zilwane, esekelwe isimo sempilo yakho namandla omzimba kunjani. Akufanele ahlale amahora nge nomfutho wegazi ophakeme sauna noma eziphonsa emgodini, kuwukuhlakanipha ukuba ethela, ilanga nomoya amabhathi ayizinkulungwane.

Ngaphezu kwalokho, kubalulekile kakhulu ehlelekile - ungalindeli imiphumela esheshayo. Kuphela ezinyangeni ezimbalwa ukuqeqeshwa kanzima uzophawula ukuthi baye baba mancane amathuba okuthi abantu bayagula futhi uzizwe kangcono. Futhi uzama kusheshiswe umphumela, cishe kuphela uzilimaze futhi aphoxeka e lukhuni nhlobo.

Izimiso ukuqina kwezingane akahlukile abadala, kodwa wesabe omama abasanda ezenziwe. Ingane yakho akesabi okusalungiswa namanzi abandayo nje awazi uqale coddle kuye futhi ngaleyo ndlela ukubulala ngumsebenzi wakhe. Kodwa isilinganiso kuyadingeka ukwazi: Njengoba sazi ukuthi izingane thermoregulatory uhlelo ayikahlanganiswa athuthukile, akudingekile ukuba agcobhoze isihloko a imvuthu amasonto amabili emgodini. Futhi-ke, ngaphambi kokuba uqale lungadambisa ingane, ubonane onguchwepheshe (ngaso sonke isikhathi lokhu yakho wezingane wesifunda - akubona bonke odokotela abasekela ukuqina).

Bezempilo uyavuma ukuthi ukuqina - liyinkimbinkimbi Yiqiniso, wusizo izinqubo zezempilo, kodwa ukubhekana nazo kufanele kube ngokucophelela ngaphandle ngokweqile.

Hlala abasha futhi unempilo!