Zazi izibonelelo zoMsebenzi woMzimba

Umxholo

• Izibonelelo zomsebenzi womzimba
• Uqala njani ukwenza umthambo?
• Xa umsebenzi womzimba ungaboniswanga

Ukwenza umthambo rhoqo kuyakwazi ukuphucula ukujikeleza kwegazi, ukuqinisa amajoni omzimba, kukunceda ukunciphisa umzimba, ukunciphisa umngcipheko wesifo sentliziyo kunye nokomeleza amathambo, umzekelo. Ezi zibonelelo zinokufezekiswa malunga nenyanga e-1 emva kokuqala umsebenzi oqhelekileyo womzimba, njengokuhamba, ukutsiba ngentambo, ukubaleka, ukudanisa okanye ukuqeqesha ubunzima.

Ukongeza, ukwenza umthambo emva kokufunda sisicwangciso-qhinga esihle sokudibanisa ukufunda ngenxa yokonyuka kokujikeleza kwegazi lobuchopho kunye nokwanda kweekhatcholamines eziyimfuneko kwimemori.

Abo batyebe ngaphezulu kufuneka bazilolonge ubuncinci amaxesha ama-5 ngeveki, kwimizuzu engama-90, ukwenzela ukutshisa amanqatha. Abantu abadala banokuzilolonga kwaye ezifanelekileyo kakhulu zezo zihambelana nokusebenza komzimba. Kwimeko yeentlungu ezidibeneyo, ukhetho kufuneka lunikezwe kwimithambo emanzini, njengokuqubha okanye i-aerobics yamanzi, umzekelo. Jonga ukuba ungaphakathi kobunzima obulungileyo bokwenza umthambo:

Izibonelelo zomsebenzi womzimba

Ukwenza umthambo rhoqo kubalulekile ukuphucula umgangatho wobomi kunye nokuzimisela ukwenza imisebenzi yemihla ngemihla kwaye, ke ngoko, kubalulekile ukuba abantu bayo yonke iminyaka bazilolonge. Izibonelelo eziphambili zomsebenzi womzimba zezi:

• Ukulwa ubunzima obukhulu;
• Ukuphucula ukuzithemba kunye nokukhuthaza imeko-ntle;
• Nciphisa ukudakumba;
• Ukuphucula ukusebenza kwesikolo, kwimeko yabantwana nakwishumi elivisayo;
• Nciphisa uxinzelelo kunye nokudinwa;
• Yandisa imeko;
• Ukukhuthaza ukomeleza amajoni omzimba;
• Ukuphucula amandla omzimba kunye nokunyamezela;
• Yomeleza amathambo kunye namalungu;
• Ukuphucula ukuma komzimba;
• Ukunciphisa iintlungu;
• Ukunciphisa umngcipheko wesifo senhliziyo;
• Ukuphucula ukubonakala kwesikhumba.

Umsebenzi oqhelekileyo womzimba uyacetyiswa kubantu bayo yonke iminyaka. Nangona kunjalo, abantwana abangaphantsi kweminyaka eli-12 kufuneka bakhethe ukuziqhelanisa nemidlalo efana nomdaniso, ibhola ekhatywayo okanye ikarati, umzekelo, kuba ziimithambo ezinokwenziwa amaxesha ama-1 okanye ama-2 ngeveki kwaye zilifanele eli qela leminyaka

Abantu abadala kunye nabantu abadala kufuneka babazi ubunzima babo, kuba xa bengaphantsi kobunzima obufanelekileyo, akufuneki benze umthambo rhoqo ukunqanda inkcitho ye-caloric egqithisileyo.

Kubalulekile ukuba ngaphambi kokuba uqalise ukuzilolonga, iimviwo ziyenziwa ngenjongo yokujonga imeko yempilo yomntu kwaye, ngenxa yoko, kunokwenzeka ukuba ubonise olona hlobo lomthambo kunye namandla abonisiweyo, umzekelo. Ukongeza, kubalulekile ukuba umntu akhatshwe yingcali eqeqeshiweyo ukunciphisa umngcipheko wokwenzakala.

Ukuze ube nazo zonke izibonelelo, kubalulekile ukuba ukuziqhelanisa nokwenza umthambo kuhamba kunye nokutya okusempilweni kunye nokulinganisela. Jonga ukuba ungatya ntoni ngaphambi nasemva kokuzilolonga kule vidiyo ilandelayo:

Uqala njani ukwenza umthambo?

Ngaphambi kokuba uqale ukuzilolonga, kubalulekile ukuba kwenziwe uvavanyo lwezonyango ukujonga amalungu kunye nokusebenza kwentliziyo, ngakumbi ukuba umntu uhleli nje. Ngale ndlela, ugqirha angabonisa ukuba ngaba kukho nawuphi na umthambo ongaboniswanga, amandla afanelekileyo okwenza umthambo kunye nemfuneko yokuba umntu akhatshwe ngutitshala wokuzivocavoca okanye i-physiotherapist, umzekelo.

Ukuqala kokuziqhelanisa nokuzilolonga kunokuba nzima kakhulu kubantu abangayiqhelanga, ke kuyacetyiswa ukuba kuqheliswe ukuzilolonga kwasekuqaleni kwaye, ngakumbi, ngaphandle, njengokuhamba, umzekelo. Ngokufanelekileyo, imithambo kufuneka yenziwe kathathu ukuya kwisihlanu ngeveki, kodwa ungaqala kancinci, wenze iintsuku ezi-2 ngeveki, imizuzu engama-30 ukuya kwengama-60. Ukusuka kwiveki yesibini, unokunyusa ukuphindaphinda ukuya kwiintsuku ezi-3 okanye ezi-4, kuxhomekeke kubukho bexesha.

Xa umsebenzi womzimba ungaboniswanga

Ukuziqhelanisa nokwenza umthambo kuyacetyiswa kubantu bayo yonke iminyaka, nangona kunjalo abantu abanesifo soxinzelelo lwegazi okanye abasetyhini abakhulelweyo abane-pre-eclampsia, umzekelo, kufuneka bakhatshwe yingcali yokufunda ngokwasemzimbeni ukunqanda iingxaki. Ke ngoko, kubalulekile ukuba uvavanyo lwenziwe ngaphambi kokuqala kokuzilolonga, ngakumbi uvavanyo oluvavanya impilo yentliziyo. Yazi iimviwo eziphambili zentliziyo.

Abantu abanesifo soxinzelelo lwegazi, umzekelo, basemngciphekweni omkhulu wokuba notshintsho kwinqanaba lokubetha kwentliziyo ngexesha lomsebenzi onzima womzimba, bathanda isifo sephepha kunye nokubetha, umzekelo. Uninzi lwexesha, abantu abanexinzelelo abanyanzelekanga ukuba babeke esweni uqeqesho ngexesha lokuzilolonga, kodwa kufuneka babe noxinzelelo kulawulo kwaye bathintele imisebenzi enzulu kude kube kucetyiswa ngugqirha, bekhetha ukukhanya kwimisebenzi elula.

Abafazi abakhulelweyo abangenalo uxinzelelo kulawulo banokuphuhlisa i-pre-eclampsia, kwaye umsebenzi omninzi womzimba awukhuthazwa, kuba oko kunokubangela ukuzalwa ngaphambi kwexesha kunye ne-sequelae yosana olusandul 'ukuzalwa. Ke, kubalulekile ukuba owasetyhini ahambe kunye nengcali yokubelekisa kwaye enze imithambo ngokhokelo lwakhe. Qonda ukuba yintoni i-preeclampsia kwaye uyichonga njani.

Ke, kubalulekile ukuba wazi iimeko ezithile ngexesha lokuzilolonga, ezinje ngesifuba, ukuphefumla okungaqhelekanga, isiyezi kunye nokubetha, umzekelo. Kuyacetyiswa ukuba uyeke umsebenzi kwaye ufune isikhokelo se-cardiologist.