Ngaba ufuna iSixhobo sokuSebenzisa soNyango loMzimba?

Kuluntu lwanamhlanje, ngotshintsho kwindlela yokuphila yabantu kunye nokwanda koxinzelelo lomsebenzi, iingxaki zempilo yomzimba ziye zatsala ingqalelo engakumbi. Njengendlela yonyango engeyiyo iziyobisi, unyango lomzimba ludlala indima ebalulekileyo kwintsimi yeyeza lokubuyisela. Nangona kunjalo, abantu abaninzi banemibuzo malunga nokuba bafuna izixhobo zokuzilolonga kunyango lomzimba. Eli nqaku liza kuphonononga indima yezixhobo zokuzilolonga kunyango lomzimba, kunye nokusetyenziswa, izibonelelo, kunye nexabiso lezixhobo zokusebenzisa unyango lomzimba.

Indima yezixhobo zokuzilolonga kunyango lomzimba

Izixhobo zezemidlalo zinokubonelela ngeendlela ezahlukeneyo zonyango kwaye zincede izigulane zibuyisele amandla emisipha, ukuguquguquka okuhlangeneyo kunye nokulinganisela ngoqeqesho olujoliswe kuyo. Basebenza njengezixhobo zokuvavanya ukunceda abanyangi bomzimba baphuhlise ukuqonda okubanzi kwimeko yomzimba yesigulana ukuze babe nokuphuhlisa isicwangciso sonyango lomntu. Ke ngoko, kwezinye izigulana, unyango lomzimba usebenzisa izixhobo zokuzilolonga lunokuba luncedo kakhulu.

Ukusetyenziswa kwezixhobo zokuzilolonga zonyango

1. Uqeqesho lwamandla emisipha

Sebenzisa ii-dumbbells, ii-barbells kunye nezinye izixhobo zokuqeqesha amandla emisipha ukuqinisa amandla omzimba kunye nokunyamezela kunye nokunceda izigulane zibuyisele ukusebenza kwemisipha. Olu hlobo loqeqesho ludla ngokufanelekileyo kunyango lokubuyisela i-atrophy ye-muscle, ubuthathaka bemisipha kunye nezinye iimpawu.

2. Uqeqesho lokuhamba ngokudibeneyo

Sebenzisa izixhobo zokuhamba ngokudibeneyo, ezifana ne-looseners edibeneyo, i-rotators, njl., Ukuqhuba uluhlu oludibeneyo loqeqesho lokunyakaza ukunyusa ukuguquguquka okuhlangeneyo kunye noluhlu lokunyakaza. Oku kunenzuzo kakhulu ekubuyiseleni ukuqina kwamalungu, isifo samathambo kunye nezinye izifo.

3. Uqeqesho olulungelelanisiweyo

Izixhobo zezemidlalo ezifana ne-balance mats kunye neebhola zokuzinza zingasetyenziselwa uqeqesho lokulinganisela ukuphucula ingqondo yezigulane kunye nokulungelelanisa. Oku kunempembelelo ebalulekileyo ekuthinteleni ukuwa kunye nokuphucula ukungahambi kakuhle kwesimo.

4. Uqeqesho lwe-Aerobic exercise

Izixhobo zokuzilolonga ze-Aerobic ezifana ne-treadmills kunye noomatshini be-elliptical zingasetyenziselwa uqeqesho lwe-aerobic exercise ukuphucula umsebenzi we-cardiopulmonary wezigulane kunye nokunyamezela. Ukuzivocavoca kwe-Aerobic kudlala indima ebalulekileyo ekubuyiseleni kunye nokunyangwa kwezifo zenhliziyo, ukukhuluphala kunye nezinye izifo.

5. Ukulungiswa kwesimo kunye noqeqesho olulula

Ezinye izixhobo zezemidlalo, ezifana neenkqubo zokunqunyanyiswa, oomatshini bokwelula, njl., zinokunceda izigulane zenze ukulungiswa kwe-posture kunye noqeqesho olulula, ukukhulula ukuxhatshazwa kwemisipha, ukuphucula isimo esibi, kunye nokunciphisa intlungu.

Izinto ezilungileyo zezixhobo zokuzilolonga zonyango lomzimba

1. Ukunyaniseka okuqinileyo

Izixhobo zokuzilolonga zonyango zinokuthi zenziwe ngumntu kwaye zilungelelaniswe ngokwemeko ethile yesigulane kunye neemfuno zokuvuselela ukuqinisekisa unyango olujoliswe kuyo. Izixhobo ezahlukeneyo zokuzilolonga zinokujolisa amaqela athile emisipha, amalungu okanye imisebenzi yomzimba ukuphucula ngempumelelo isiphumo sonyango.

2. Iindlela zonyango ezahlukeneyo.

Izixhobo zokuzilolonga zonyango  ibonelela ngeendlela ezahlukeneyo zonyango. Xa kuthelekiswa neendlela zonyango lomzimba wesintu, ukusetyenziswa kwezixhobo zokuzilolonga kunemibala emininzi, kunye neendlela ezahlukeneyo zokuzilolonga, ukukhawuleza kunye nokuchasana kunokukhethwa ukuhlangabezana neemfuno ezahlukeneyo zokubuyisela izigulane.

3. Uvandlakanyo lobungakanani

Ezinye izixhobo zokusebenzisa unyango lomzimba zixhotyiswe ngeenkqubo ze-elektroniki eziphambili kunye neenzwa ezinokubeka iliso kwidatha yokuhamba kwezigulane ngexesha langempela, kuquka amandla, isantya, i-angle, njl. Ezi nkcukacha zingasetyenziselwa ukuvavanya inkqubela phambili yokubuyisela isigulane kunye nokubonelela ngesiseko senjongo yonyango olulandelayo.

4. Ukuphucula inyathelo lesigulane

Unyango lomzimba olusebenzisa izixhobo zokuzilolonga lunokuphucula inyathelo lokuqala lesigulana kunye nokuthatha inxaxheba. Izigulane ziyakwazi ukulungelelanisa ngokwesigqi kunye nokukwazi kwazo, ukuthatha inxaxheba ngokunyanisekileyo kuqeqesho lokubuyisela, kunye nokuphucula imiphumo yonyango kunye nokwaneliseka kwesigulane.

5. Idityaniswe nolunye unyango

Izixhobo zokuzilolonga zinokudibaniswa kunye nezinye iindlela zonyango lomzimba ukwenza umphumo wonyango olubanzi. Ngokomzekelo, i-electrotherapy, i-compress eshushu kunye nolunye unyango lunokusetyenziswa ngokubambisana nezixhobo zokuzilolonga ukukhuthaza ukujikeleza kwegazi, ukunciphisa ukuxinezeleka kwemisipha, kunye nokuphucula iziphumo zokubuyisela.

Ngaba udinga izixhobo zokuzilolonga kwiphysiotherapy

Izixhobo zokuzilolonga azisoloko ziyimfuneko kunyango lomzimba. Isidingo sezixhobo zokuzilolonga kunyango lomzimba lubandakanya izinto ezininzi kunye nemilinganiselo.

1. Cinga ngomguli’s imeko ethile kunye neemfuno zokubuyisela kwisimo sangaphambili.

Izigulane ezahlukeneyo zinokuba neengxaki zomzimba ezahlukeneyo, ezifana ne-muscle atrophy, ukuqina kwamalungu, ukunciphisa amandla okulinganisa, njl. Kwezi ngxaki, izixhobo zemidlalo zinokubonelela ngoqeqesho olujoliswe ekuncedeni izigulana zibuyisele okanye ziphucule imisebenzi yomzimba ehambelanayo. Ngoko ke, kuxhomekeka kwiimeko ezithile zesigulana, ugqirha womzimba unokucebisa ukuba kusetyenziswe izixhobo zokulolonga ukuze ancede ekubuyiseleni kwimeko yesiqhelo.

2. Izixhobo zokuzilolonga zineenzuzo ezithile kunyango lomzimba.

Banokubonelela ngeendlela ezahlukeneyo zonyango kwaye banokuhlengahlengiswa ngokweyantlukwano yomntu ngamnye yezigulane ukuqinisekisa ukufaneleka kunye nokusebenza kakuhle kwonyango. Kwangaxeshanye, ezinye izixhobo zemidlalo zinokudityaniswa kunye nezinye iindlela zonyango lomzimba, njenge-electrotherapy, i-compress eshushu, njl., ukwenza isiphumo sonyango esibanzi kunye nokuphucula ngakumbi isiphumo sonyango.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ayilulo lonke unyango lomzimba olufuna ukusetyenziswa kwezixhobo zokuzilolonga. Ezinye izigulana zingakwazi ukufezekisa iinjongo zabo zokubuyisela kwakhona ngolunye unyango olungelulo lwezixhobo, ngokuxhomekeke kwimeko ethile yesigulana kunye nesigwebo sengcali yonyango.

Ukugqitywa

Ukusebenzisa izixhobo zokuzilolonga kunyango lomzimba asiyondlela yokulinganisa yonke into. Xa uthatha isigqibo sokuba ngaba ufuna izixhobo zokuzilolonga zonyango lomzimba, izinto ezininzi ezifana nemeko yesigulane, iinjongo zokubuyisela kwimeko yesiqhelo, kunye neengcebiso zeengcali kufuneka ziqwalaselwe. Imeko yesigulane ngasinye iyingqayizivele, ngoko ke eyona ndlela ilungileyo yokwenza kukugqiba imfuno yonyango lomzimba kunye nezixhobo zokuzilolonga ngokusekelwe kuvavanyo lomntu ngamnye kunye nesicwangciso sonyango phantsi kwesikhokelo sonyango lomzimba oqeqeshiweyo. Ingaba usebenzisa izixhobo zokuzilolonga okanye ukuthembela kukuzivocavoca umzimba, iinjongo eziphambili zonyango lomzimba zihlala zifana: ukukhuthaza ukubuyiswa, ukubuyisela umsebenzi, kunye nokuphucula umgangatho wobomi bomntu wonke ngexesha lokubuyisela.