Ingabe Udinga Izisetshenziswa Zokujima Ukuze Uthole Ukwelashwa Komzimba?

Emphakathini wanamuhla, ngokushintsha kwendlela yokuphila yabantu nokwanda kwengcindezi yomsebenzi, izinkinga zempilo ezingokomzimba ziye zadonsa ukunakwa okwengeziwe. Njengendlela yokwelashwa okungezona izidakamizwa, ukwelapha ngokomzimba kudlala indima ebalulekile emkhakheni wemithi yokuvuselela. Kodwa-ke, abantu abaningi banemibuzo mayelana nokuthi bayayidinga yini imishini yokuzivocavoca ukuze bathole ukwelashwa ngokomzimba. Lesi sihloko sizohlola indima yemishini yokuzivocavoca yokwelapha ngokomzimba, kanye nezicelo, izinzuzo, kanye nenani lemishini yokuvivinya umzimba.

Indima yemishini yokuzivocavoca yokwelapha ngokomzimba

Imishini yezemidlalo inganikeza ukwelashwa okuhlukahlukene futhi isize iziguli zibuyisele amandla emisipha, ukuguquguquka okuhlangene nokulinganisela ngokuqeqeshwa kokuzivocavoca okuhlosiwe. Asebenza njengamathuluzi okuhlola ukusiza abelaphi bomzimba ukuthi bathuthukise ukuqonda okuphelele kwesimo somzimba sesiguli ukuze bakwazi ukwenza uhlelo lokwelapha lomuntu siqu. Ngakho-ke, kwezinye iziguli, ukwelashwa ngokomzimba kusetshenziswa imishini yokuzivocavoca kungaba yinzuzo enkulu.

Ukusetshenziswa kwemishini yokuzivocavoca yokwelapha ngokomzimba

1. Ukuqeqeshwa kwamandla emisipha

Sebenzisa ama-dumbbell, ama-barbell nezinye izinto zokuqeqesha amandla emisipha ukuze uthuthukise amandla emisipha nokukhuthazela futhi usize iziguli zibuyisele ukusebenza kwemisipha. Lolu hlobo lokuqeqeshwa ngokuvamile lufaneleka ekwelapheni ukuvuselelwa kwe-muscle atrophy, ubuthakathaka bemisipha nezinye izimpawu.

2. Ukuqeqeshwa kokuhamba ngokuhlanganyela

Sebenzisa imishini yokuhamba ngokuhlanganyela, njengama-looseners ahlangene, ama-rotator, njll., ukuze uqhube uhla oluhlangene lokuqeqeshwa kokunyakaza ukukhulisa ukuguquguquka okuhlangene kanye nobubanzi bokunyakaza. Lokhu kuzuzisa kakhulu ekubuyiseleni ukuqina kwamalunga, i-arthritis nezinye izifo.

3. Ukuqeqeshwa kokulinganisela

Izimpahla zezemidlalo ezifana nama-balance mats namabhola azinzile angasetshenziswa ekuqeqesheni ibhalansi ukuze kuthuthukiswe umuzwa weziguli wokulinganisela nokuxhumana. Lokhu kunomthelela omkhulu ekuvimbeleni ukuwa kanye nokwenza ngcono ukungahambi kahle kokuma.

4. Ukuqeqeshwa kokuzivocavoca kwe-Aerobic

Imishini yokuzivocavoca ye-Aerobic efana nama-treadmill kanye nemishini eyi-elliptical ingasetshenziswa ekuqeqesheni ukuvivinya umzimba ukuze kuthuthukiswe ukusebenza kwe-cardiopulmonary yeziguli kanye nokukhuthazela. Ukuzivocavoca kwe-Aerobic kudlala indima ebalulekile ekuvuseleleni nasekwelapheni izifo zenhliziyo, ukukhuluphala kanye nezinye izifo.

5. Ukulungiswa kokuma nokuqeqeshwa kokwelula

Ezinye izinto zezemidlalo, njengezinhlelo zokumiswa, imishini yokwelula, njll., zingasiza iziguli ukuba zenze ukulungiswa kokuma nokuqeqeshwa okunwebekayo, zikhulule ukungezwani kwemisipha, zithuthukise ukuma okubi, futhi zinciphise ubuhlungu.

Izinzuzo zemishini yokuzivocavoca yokwelapha ngokomzimba

1. Ukuqina okuqinile

Imishini yokuzivocavoca yokwelapha ingenziwa ibe ngeyakho futhi ilungiswe ngokuya ngesimo esiqondile sesiguli kanye nezidingo zokuvuselela ukuze kuqinisekiswe ukwelashwa okuhlosiwe. Imishini ehlukene yokuzivocavoca ingakhomba amaqembu athile emisipha, amalunga noma imisebenzi yomzimba ukuze kuthuthukiswe ngempumelelo umphumela wokwelapha.

2. Izindlela zokwelashwa ezihlukene.

Imishini yokuzivocavoca yokwelapha  inikeza izindlela zokwelashwa ezihlukene. Uma kuqhathaniswa nezindlela zendabuko zokwelapha ngokomzimba, ukusetshenziswa kwemishini yokuzivocavoca kunemibala eminingi, futhi izindlela ezihlukene zokuzivocavoca, isivinini kanye nokumelana kungakhethwa ukuhlangabezana nezidingo ezahlukene zokuvuselela iziguli.

3. Ukuhlola okulinganiselwe

Eminye imishini yokuzivocavoca yokwelapha ngokomzimba ifakwe amasistimu kagesi athuthukile nezinzwa ezingaqapha idatha yokunyakaza kweziguli ngesikhathi sangempela, okuhlanganisa amandla, isivinini, i-engeli, njll. Le datha ingasetshenziswa ukuhlola inqubekelaphambili yokululama yesiguli futhi inikeze isisekelo esihlosiwe sokwelashwa okulandelayo.

4. Thuthukisa isinyathelo sesiguli

Ukwelapha ngokomzimba kusetshenziswa okokusebenza kungathuthukisa isinyathelo sesiguli nokubamba iqhaza. Iziguli zingakwazi ukulungisa ngokuvumelana nesigqi nekhono lazo, zibambe iqhaza ngenkuthalo ekuqeqesheni ukubuyisela esimweni esihle, futhi zithuthukise imiphumela yokwelashwa nokwaneliseka kwesiguli.

5. Kuhlanganiswe nezinye izindlela zokwelapha

Izinto zokuzivivinya zingahlanganiswa nezinye izindlela zokwelapha ngokomzimba ukuze zakhe umphumela wokwelapha ophelele. Isibonelo, i-electrotherapy, i-compress eshisayo nezinye izindlela zokwelapha zingasetshenziswa ngokuhambisana nemishini yokuzivocavoca ukukhuthaza ukujikeleza kwegazi, ukukhulula ukungezwani kwemisipha, nokuthuthukisa imiphumela yokululama.

Ingabe udinga imishini yokuzivocavoca ye-physiotherapy

Imishini yokuzivocavoca ayidingeki ngaso sonke isikhathi ekwelapheni ngokomzimba. Isidingo semishini yokuzivocavoca yokwelapha ngokomzimba sibandakanya izici eziningi kanye nobukhulu.

1. Cabangela isiguli’izimo ezithile kanye nezidingo zokuvuselela.

Iziguli ezihlukene zingase zibe nezinkinga ezihlukahlukene zomzimba, njenge-muscle atrophy, ukuqina kwamalunga, ukuncipha kwekhono lokulinganisa, njll. Kulezi zinkinga, okokusebenza kwezemidlalo kunganikeza ukuqeqeshwa okuhlosiwe ukusiza iziguli zibuyisele noma zithuthukise imisebenzi ehambisanayo yomzimba. Ngakho-ke, kuye ngezimo eziqondile zesiguli, udokotela womzimba angase atuse ukusetshenziswa kwezinto zokuvivinya umzimba ukuze asize ngokuhlunyeleliswa.

2. Imishini yokuvivinya umzimba inezinzuzo ezithile ekwelapheni ngokomzimba.

Bangakwazi ukuhlinzeka ngemithi ehlukahlukene futhi ingalungiswa ngokuvumelana nokuhluka komuntu ngamunye kweziguli ukuze kuqinisekiswe ukufaneleka nokusebenza kokwelashwa. Ngesikhathi esifanayo, ezinye izinto zezemidlalo zingabuye zihlanganiswe nezinye izindlela zokwelapha ngokomzimba, njenge-electrotherapy, i-compress eshisayo, njll., ukwakha umphumela wokwelapha ophelele futhi ithuthukise umphumela wokwelapha.

Kodwa-ke, kubalulekile ukuqaphela ukuthi akuwona wonke ukwelapha ngokomzimba okudinga ukusetshenziswa kwemishini yokuzivocavoca. Ezinye iziguli zingakwazi ukufeza izinhloso zazo zokutakula ngokusebenzisa ezinye izindlela zokwelapha ezingasebenzisi izinsimbi, kuye ngesimo sesiguli esithile kanye nokwahlulela kochwepheshe komelaphi.

Isiphetho

Ukusebenzisa imishini yokuzivocavoca ekwelapheni ngokomzimba akuyona indlela yokulinganisa konke. Lapho unquma ukuthi uzodinga yini imishini yokuzivocavoca ukuze zelashwe ngokomzimba, izici eziningi ezifana nesimo sesiguli, imigomo yokuvuselela, kanye nezincomo zobelaphi kufanele zicatshangelwe. Isimo sesiguli ngasinye sihlukile, ngakho-ke inkambo engcono kakhulu yokwenza iwukuba kunqunywe isidingo sokwelashwa ngokomzimba ngemishini yokuzivocavoca esekelwe ohlelweni lokuhlola lomuntu ngamunye kanye nohlelo lokwelapha ngaphansi kokuqondisa komelaphi womzimba oqeqeshiwe. Kungakhathaliseki ukuthi usebenzisa izinto zokuvivinya umzimba noma ukuncika ekuzilolongeni kwesisindo somzimba, imigomo eyinhloko yokwelashwa komzimba ihlala injalo: ukugqugquzela ukululama, ukubuyisela ukusebenza, nokuthuthukisa ikhwalithi yokuphila iyonke yomuntu phakathi nokululama kwabo.