Izibonelelo ezi-8 zomsebenzi womzimba kubantu abadala

Umxholo

• Izibonelelo zokwenza umthambo kubantu abadala
• Uyiqala njani imisebenzi yomzimba yabantu abadala
• Umsebenzi womzimba wabantu abadala abanexinzelelo
• Umsebenzi womzimba wabantu abadala abatyebe kakhulu
• Tai Chi Chuan kubantu abadala

Ukusebenza komzimba kubantu abadala kubaluleke kakhulu ukukhuthaza impilo, ukomeleza amathambo, ukuphucula amajoni omzimba kunye nokomeleza izihlunu, ukunceda ukuhamba ngcono nokuthintela izifo ezifana ne-osteoporosis, uxinzelelo kunye neswekile, umzekelo.

Kubalulekile ukuba umthambo wenziwe rhoqo, emva kokukhululwa kugqirha wezifo zentliziyo nakwigqirha yezonyango naphantsi kokhokelo lwengcali yemfundo yomzimba okanye yomzimba, njengoko le ndlela inokwenzeka kubantu abadala ukuba benze olona qeqesho lubalaseleyo kwaye babe neenzuzo eziphezulu.

Izibonelelo zokwenza umthambo kubantu abadala

Ukuze abantu abadala bafumane izibonelelo eziphezulu, kubalulekile ukuba benze umthambo rhoqo phantsi kolwalathiso lwengcali eqeqeshiweyo kwaye banesondlo esilungeleleneyo nesinempilo. Izibonelelo eziphambili zomsebenzi womzimba zezi:

1. Iyakhusela kwaye iyanceda ukulwa nezifo ezifana noxinzelelo lwegazi, ukubetha, imithambo ye-varicose, ukutyeba kakhulu, isifo seswekile, i-osteoporosis, umhlaza, uxinzelelo, uxinzelelo, iingxaki zentliziyo nemiphunga;
2. Ukuphucula amandla emisipha, ukunciphisa umngcipheko wokuwa kunye nokuququzelela ukuhamba kweengalo, imilenze kunye nomzimba;
3. Kunciphisa ukusetyenziswa kwamayeza kuba kuphucula uvakalelo lwentlalo, ukunciphisa iintlungu;
4. Kwandisa ukutya;
5. Ithanda ukomeleza amajoni omzimba;
6. Iphucula imeko yomzimba ngokubanzi;
7. Iyanciphisa ukuhlukaniswa kwezentlalo kuba inyusa ukusondela kwabanye abantu;
8. Kwandisa ukuzithemba, ukuzithemba kunye nokwamkelwa komfanekiso umntu osele ekhulile ngaye, ezisa impilo-ntle ngokubanzi.

Ukolula izihlunu kunye namalungu kufanelekile kakhulu ukuba wenziwe ekhaya, ukuphucula ukujikeleza kwegazi, ukuhamba kunye nokuphila ngokwasemzimbeni nangokweemvakalelo. Jonga kwividiyo engezantsi kweminye imizekelo yolusu enokwenziwa ekhaya:

Uyiqala njani imisebenzi yomzimba yabantu abadala

Ngokubanzi, kwinqanaba lokuqala, izinto ezinempembelelo ephantsi njengokuhamba, ukudanisa ibhola kunye neerobics zamanzi kuyacetyiswa, kuhlala kuthintelwa umngcipheko wokonzakala kwezihlunu kunye nokugcwala kwamalungu. Ngaphambi kokuba uqale naluphi na uhlobo lomsebenzi womzimba, abantu abadala kufuneka bakhokelwe ngutitshala womzimba okanye i-physiotherapist ukuchaza inkqubo yokuzilolonga, njengoko kubonisiwe ngezantsi:

• Ixesha lokuzifudumezaImizuzu eli-10 ngokuhamba kancinci, ukunyuka nokuhla kwizinyuko, ukuqubha, ukuhamba ngebhayisikile okanye imisebenzi yemihla ngemihla enjengeyasekhaya, ukwenza igadi kunye nokudanisa;
• Ukuzilolonga ngokuphefumla: kufuneka yenziwe kwinkqubo yonke, phakathi kokuzilolonga kunye nomnye umsebenzi;
• Ukolula: ukuphucula ukuhamba kweengalo, imilenze kunye nomzimba;
• Ukuzivocavoca ukuphucula ibhalansi kunye nokulungelelanisa: ukuhamba ngeentupha zakho kunye nezithende, ukuhamba phambili, ukubuyela umva kunye necala, ukoyisa imiqobo phantsi;
• Qeqesha ubuchule kwaye uhambe ngokukhawuleza;
• Ukuzivocavoca ukuphucula amandla emisipha: ukusetyenziswa kweedumbbell kunye ne-shin guard;
• Ukuphumla: ixesha ukubuyela ukuzola kunye nokuphumla.

Kubalulekile ukuqaqambisa ukuba yonke imisebenzi yomzimba kufuneka ilungiselelwe abantu abadala kwaye kufaneleke ukuba yenziwe ngokwamaqela okanye ngababini, ukuze ikhuthaze ngakumbi, ke kuthintelwe ukushiywa komsebenzi. Jonga ezinye iimithambo ezinokwenziwa ekhaya.

Umsebenzi womzimba wabantu abadala abanexinzelelo

Ukusebenza komzimba kubantu abadala abanexinzelelo kunceda ukuphucula ukujikeleza, ukwandisa umthamo wegazi emzimbeni kunye nokuphucula ukuqina komzimba. Kwezi meko, imisebenzi enje ngokuhamba intaba kunye nokuhamba emanzini ibonakalisiwe, ihlala iphantsi kolawulo lwe-cardiologist kwaye ikhatshwa yingcali yomzimba, ukuze kulawulwe naluphi na utshintsho kumaxabiso egazi.

Umsebenzi womzimba wabantu abadala abatyebe kakhulu

Kwimeko yabantu abadala abatyebe kakhulu, ukwenza umthambo kunezibonelelo ezininzi, kubandakanya ukunciphisa ubunzima kunye nenani lamafutha, ukonyusa izihlunu kunye nokuphucula amandla kunye nemvakalelo yempilo.

Kubantu abadala abanobunzima ngenxa yeentlungu kwimisipha kunye namalungu, ukuhamba kunye nokuzilolonga emanzini kungabonakaliswa kwinqanaba lokuqala. Njengabantu abadala abanomda omncinci, imisebenzi kwindawo yokuzivocavoca, enje ngeeerobics, uqeqesho lobunzima, ukuhamba ngebhayisikile okanye nokubaleka kwindawo yokunyathela, kunokucetyiswa.

Tai Chi Chuan kubantu abadala

Nangona ingelulo ukhetho oluqhelekileyo, ukuziqhelanisa neTai Chi Chuan kuzisa izibonelelo ezininzi kubantu abadala, kuba lo msebenzi unceda ukomeleza inkqubo yemisipha, ukusebenza ngokulinganisela komzimba kunye nokuphucula indawo yokuqonda kwengqondo, ngenxa yoxinzelelo olwaludinga ngexesha iiklasi.

Ukongeza, iyanceda ukuthintela ukuwa kwabantu abadala, ukunqanda iingxaki zayo, ezinje ngokuqhekeka kunye nendlela iiklasi ezibanjwa ngayo kwiqela, kuyanceda ukulwa nesizungu, kuluncedo ekuthinteleni ukudakumba okuqhelekileyo kweli qela leminyaka. Jonga ezinye izibonelelo zempilo ze-tai chi chuan.

Akukho siphikiso salo mkhuba. Ngabantu abanesifo sentliziyo kuphela ekufuneka beyiqwalasele le meko ngoogqirha babo ngaphambi kokuqala iiklasi.