Ukuvivinya Ngesisindo Somzimba Ngaphandle Kwamathuluzi: Uhlelo Oluphelele Ongaluenza Noma Kuphi

Kunohlobo oluthile lokukhululeka ekuqapheleni ukuthi usuvele unakho konke okudingayo. Awukho umgwaqo oya ejimini. Alukho ukulinda umshini. Awukho amathuluzi okuthenga noma okugcina noma okuzizwa unecala ngokuwanganaki ekhoneni. Ungenza ukuvivinya komzimba wonke kwangempela umi endaweni ephakathi kombhede wakho nodonga.

Yilokho kukhanga okuthule kokuqeqeshwa ngesisindo somzimba. Uyacindezela, uyaqoshama, uyabambelela, uphinde usukume, futhi imisipha yakho ayazi noma ukumelana kuvele endwangwini yesisindo noma emandleni adonsela phansi asebenza kuwe. Odokotela bemisebenzi yomzimba e-Spaulding Rehabilitation Hospital yase-Harvard bakubeka ngokusobala: ungathola ukuvivinya okuphelele usebenzisa umzimba wakho kuphela, futhi imiphumela ivame ukuqhathaniswa nezisindo nemishini.

Kukhona uhlangothi lwengqondo kulokhu futhi, okuyingxenye yesizathu sokuthi kubaluleke lapha. Ukunyakaza kungenye yezindlela ezizinzile, ezithembekile kunazo zonke zokuzolisa ingqondo ematasa. Uma ukuvivinya kungenazithiyo futhi kungenazaba ezakhelwe kukho, uyakwenza ngempela. Futhi ukukwenza, ngoLwesibili olujwayelekile, yikho okukugcina ulinganisele izinyanga neminyaka.

Kungani isisindo sakho sanele

Imishini ikuqondisa ngomzila omisiwe. Ihlukanisa umsipha owodwa iwucele ukuba wenze into eyodwa. Lokho kunendawo yako, kodwa kweqa okuthile. Lapho uzehlisa uye eku-squat noma ubambelela phezulu kwe-push-up, amashumi emisipha emincane eqinisayo iyadubula ukukugcina ulinganisele futhi uqondene. Leyo yimisipha ekugcina uzinzile lapho uthwala ukudla ukhuphuka izitebhisi noma uzibamba emphethweni oneqhwa.

Imizamo yesisindo somzimba ibonisa izinto umzimba wakho owenza ngempela. Ukusukuma esihlalweni. Ukukhuphuka izitebhisi. Ukucindezela umnyango osindayo. Lokho kudlulela empilweni yangempela yinjongo yonke yokuqeqeshwa kwasekuqaleni.

Futhi amandla awakho ukuwalawula. I-Harvard Health iphawula ukuthi ungakhuphula noma wehlise umzamo ngokushintsha isivinini sakho, isikhundla sakho, nobubanzi bokunyakaza kwakho. I-push-up odongeni ne-push-up phansi kuwukuvivinya okufanayo ezilungiselelweni ezimbili ezihlukene. Awulokothi ubambeke.

Ezimbalwa izimiso eziyisisekelo ngaphambi kokuqala

Uma unesimo senhliziyo, ukulimala kwakamuva, izinkinga zamalunga, ukhulelwe, noma ube kude nokuzivocavoca isikhathi eside, khuluma kancane nodokotela wakho ngaphambi kokuqala. Lokhu akusona nje isimiso. Ingxoxo yemizuzu emibili ingakutshela ukuthi imiphi imizamo okufanele uyithande neyokweqa, futhi lokho kufanele ukwaziwa.

Ngale kwalokho, imikhuba emithathu elula yenza wonke umehluko:

• Fudumeza kuqala. Imizuzu emibili noma emithathu yokugxadaza usendaweni yakho, ukujikelezisa izingalo, nama-squat alula kuvusa imisipha futhi kwehlise ingozi yakho yokulimala.
• Nyakaza kancane futhi ngokulawula. Isivinini akuwona amandla. I-squat ethathwa ngokwehla imizuzwana emithathu nokukhuphuka imizuzwana emibili inzima kakhulu, iphephe kakhulu, futhi isebenza kangcono kunesheshayo.
• Phefumula. Phefumulela ngaphandle ngesikhathi somzamo, ingxenye lapho ucindezela noma usukuma khona. Ukubamba umoya wakho kukhuphula umfutho wegazi lakho futhi akusizi ngalutho.

Akukho okumele kukhiqize ubuhlungu obubukhali noma obugwazayo. Umsipha osebenzayo uzwakala ufudumele futhi ukhathele. Ilunga elibuhlungu likutshela ukuthi ume ulungise.

Uhlelo

Lena iseshini yomzimba wonke eyakhelwe emizamweni emihlanu. Ngamunye unohlobo olulula nohlobo olunzima, ngakho ufanele noma leli isonto lakho lokuqala ubuya noma elekhulu. Yenza imizamo ngokulandelana. Phumula cishe imizuzwana engamashumi amathathu kuya kwengamashumi ayisithupha phakathi kwayo.

1. Ama-squat esihlalo (imilenze, izinqulu, isixhumanisi)

Yima phambi kwesihlalo esiqinile, izinyawo cishe zibanga ububanzi bamahlombe. Cindezela izinqulu zakho emuva sengathi usuzohlala, wehlise uze uthinte kancane isihlalo, bese uphinde usukume ngokucindezela izinqe zakho.

• *Kulula:* hlala phansi ngokugcwele bese usukuma usebenzisa izandla zakho emathangeni ukuze uzisize.
• *Kunzima:* zulaza ngenhla nje kwesihlalo ungathinti, futhi wehlise isigaba sokwehla sibe imizuzwana emithathu egcwele.

Hlosa ukuphinda okungu-8 kuya ku-12.

2. Ama-push-up odonga noma phansi (isifuba, amahlombe, izingalo, isixhumanisi)

Ama-push-up aqeqesha izingalo zakho, isifuba, amahlombe, nesixhumanisi ngasikhathi sinye. Beka izandla zakho zibanzi kancane kunamahlombe akho. Yehlisa isifuba sakho sibheke phansi, bese ucindezela ubuyele phezulu.

• *Kulula:* yima ucindezele odongeni, noma uwele emadolweni akho phansi.
• *Kunzima:* i-push-up egcwele ngeminwe yezinyawo, wehlise uze isifuba sakho sicishe sithinte phansi.

Hlosa ukuphinda okuhlanzekile okuningi ngangokunokwenzeka, bese uma ngaphambi nje kokuthi ulwe.

3. Ukukhwela izitebhisi (imilenze, ukulinganisela)

Sebenzisa isitebhisi esiphansi, esizinzile noma isitebhisi sangaphansi. Khwela ngonyawo olulodwa, ulethe olunye ukuze luhlangane nalo, bese wehla kabusha. Lokhu kwakha amandla emilenze afanayo umshini we-leg-press obungawakha, njengoba odokotela bemisebenzi yomzimba e-Spaulding beveza, ngaphandle kwalutho ngaphandle kwesitebhisi.

• *Kulula:* bamba uthayela noma udonga ukuze ulinganisele.
• *Kunzima:* kwenze kancane futhi ume phezulu ngomlenze owodwa umzuzwana.

Yenza okungu-8 kuya ku-10 ngomlenze ngamunye.

4. Ukugxumeka phambili (amathanga, izinqe, isixhumanisi, ukulinganisela)

I-NHS ifaka ukugxumeka njengomzamo osebenzayo oyisisekelo ngoba uqeqesha amathanga akho, izinqe, nesixhumanisi ube uqhuba ukulinganisela kwakho. Gxumeka unyawo olulodwa phambili wehlise kuze kube amadolo womabili acishe agobe, bese ucindezela ubuyele ekumeni.

• *Kulula:* nciphisa isinyathelo bese ubamba udonga.
• *Kunzima:* yehlisa ngokujula kakhulu bese wenza ukwehla kancane.

Yenza okungu-6 kuya ku-8 ngomlenze ngamunye.

5. I-plank (isixhumanisi sonke)

Phumula ezingalweni zakho zangaphansi neminwe yezinyawo, umzimba usemgqeni owodwa oqondile kusuka ekhanda kuya ezithendeni, isisu siqinisiwe ngobumnene. Bambelela ngesikhathi uphefumula ngokujwayelekile.

• *Kulula:* wehlisele amadolo akho phansi, noma ubambe i-plank ephakeme ekhawuntara.
• *Kunzima:* bambelela isikhathi eside, noma uphakamise unyawo olulodwa kancane phezu komhlabathi.

Bambelela imizuzwana engu-15 kuya ku-30. Yakha ngokuhamba kwesikhathi.

Kukangaki, nokulindele

Imihlahlandlela kazwelonke yokuzivocavoca icela abantu abadala umsebenzi wokuqinisa imisipha okungenani izinsuku ezimbili ngesonto, ushaya wonke amaqembu amakhulu emisipha: imilenze, izinqulu, umhlane, isisu, isifuba, amahlombe, nezingalo. Lolu hlelo lumboza wonke walawo. Amaseshini amabili noma amathathu ngesonto, nosuku lokuphumula phakathi, kuyindawo ephephile yokuhlala.

Ungalindeli ukuzizwa uguqukile emva kweseshini eyodwa. Okungenzeka ukuqaphele kuqala kuncane futhi kungokwangempela: izitebhisi zizwakala zilula kancane, ukusukuma phansi ngokububula okuncane, ukulala kangcono kancane. Amandla akhiwa ngokuthula, emasontweni, ngemuva kwempilo evamile. I-NHS iphawula ukuthi iseshini enjena ingathatha ngaphansi kwemizuzu engamashumi amabili, okuyingxenye yesizathu sokuthi kunamathele.

Lapho umzamo uyeka ukuzwakala unzima, leyo yinkomba yakho yokuthuthuka, hhayi ukwengeza amathuluzi. Wenze kancane. Yengeza i-rep. Yima endaweni enzima kakhulu. Isisindo sakho sinobubanzi obukhulu kakhulu kunalokho abantu abakulindele.

Nini ukuthola usizo olwengeziwe

Uma ukuzivocavoca kubangela ubuhlungu obubukhali, ukuvuvukala, isiyezi, noma ukuqina kwesifuba, yima uxhumane nodokotela ngaphambi kokuqhubeka. Uma ululama ekulimaleni noma ekuhlinzweni, udokotela wemisebenzi yomzimba angakwakhela uhlobo lwalokhu oluvikela lokho okudinga ukuvikelwa. Futhi uma ukuzenza unyakaze nhlobo kuzwakala kungenzeki muva nje, hhayi ngenxa yobuvila kodwa ngenxa yokusinda okungasuki, lokho kufanele kukhulunywe kudokotela noma udokotela wezengqondo futhi. Ukunyakaza kusiza ingqondo, kodwa akuyona yonke impendulo, futhi akudingeki ukuxazulule wedwa.

Amathuluzi ayengasoze aba yisithiyo. Ungaqala namuhla, lapho ukhona, ngalokho onakho.

Sources

• Harvard Health Publishing, No equipment necessary
• Harvard Health Publishing, The advantages of body-weight exercise
• Centers for Disease Control and Prevention, Adult Activity: An Overview
• NHS, Strength exercises