Ukuphila kusezemidlalo, okuyinto ebaluleke kakhulu kubantu asebekhulile. Ngokwezici zabantu asebekhulile, izinto zemidlalo ezifanelekela ukuzivocavoca ebusika kufanele zisekelwe esimisweni sokuthi kuphuze futhi kuthambile, kungenza umzimba wonke uthole umsebenzi, futhi inani lomsebenzi kulula ukulilungisa nokulibamba futhi kulula ukulifunda. Ngakho-ke abantu asebekhulile kufanele bazivocavoce kanjani ebusika obubandayo? Yiziphi izinyathelo zokuphepha zabantu asebekhulile emidlalweni yasebusika? Manje, ake sibheke!
Yimiphi imidlalo efanele abantu asebekhulile ebusika
1. Hamba ngamandla
Uma umuntu ekhipha “umjuluko ohambayo”, izinga lokushisa lomzimba lizokhuphuka futhi lehle ngokufanele, futhi le nqubo yokushintsha kwezinga lokushisa lomzimba izokwenza nemithambo yegazi ithambe kakhulu. Ikakhulukazi ebusika obubandayo, kumelwe sigcizelele ekuzivocavoceni nsuku zonke. Kubangane asebekhulile, kuyindlela enhle yokuzivocavoca nsuku zonke, futhi kufanele ihlale okungenani isigamu sehora isikhathi ngasinye.
2. Dlala i-Tai Chi
I-Tai Chi iwukuzivocavoca okuthandwa kakhulu ngabantu asebekhulile. Ihamba kahle futhi kulula ukuyilawula. Kukhona ukuthula ekunyakazeni, kanye nokunyakaza ekuthuleni, inhlanganisela yokuqina nokuthamba, kanye nenhlanganisela yezinto ezibonakalayo nezingokoqobo. Ukuzijwayeza okuvamile kweI-Tai Chiingaqinisa imisipha namathambo, ilole amalunga, igcwalise kabusha i-qi, yondle ingqondo, ivule ama-meridian, futhi ikhuthaze ukujikeleza kwe-qi negazi. Inomphumela osizayo wokwelapha ezifweni eziningi ezingamahlalakhona zesistimu. Ukuzijwayeza njalo kungelapha izifo futhi kuqinise umzimba.
3. Ukuhamba nokukhwela izitebhisi
Ukuze kubambezeleke ukuguga, asebekhulile kufanele bahambe ngangokunokwenzeka ukuze bavivinye imisipha yemilenze nomhlane, bathuthukise ukujikeleza kwegazi kwemisipha namathambo, futhi banciphise ukwenzeka kwe-osteoporosis; ngesikhathi esifanayo, ukuhamba kungaphinde kuvivinye imisebenzi yezinhlelo zokuphefumula nezokujikeleza kwegazi.
4. Ukubhukuda ebusika
Ukubhukuda ebusika kuye kwaba yinto ethandwayo kubantu asebekhulile eminyakeni yamuva nje. Kodwa-ke, lapho isikhumba sibanda emanzini, imithambo yegazi iyafinyela kakhulu, okubangela ukuba igazi eliningi elingaphandle ligeleze enhliziyweni nasezicutshini ezijulile zomzimba womuntu, futhi kwandise imithambo yegazi yezitho zangaphakathi. Lapho iphuma emanzini, imithambo yegazi esikhumbeni iyakhula ngokufanele, futhi igazi elikhulu ligeleza lisuka ezithweni zangaphakathi liye esikhumbeni. Lokhu kwanda nokufinyela kungathuthukisa ukuqina kwemithambo yegazi.
Izinyathelo zokuphepha zemidlalo yasebusika yabantu asebekhulile
1. Ungavivinyi umzimba kusenesikhathi
Asebekhulile akufanele bavuke kusenesikhathi noma ngokushesha kakhulu ebusika obubandayo. Ngemva kokuvuka, kufanele bahlale embhedeni isikhashana futhi bavivinye imisipha namathambo abo ukuze basheshise kancane kancane ukujikeleza kwegazi futhi bazivumelanise nendawo ebandayo ezungezile. Isikhathi esingcono kakhulu sokuphuma uyozivocavoca sisukela ngo-10 ekuseni kuya ku-5 ntambama. Uma uphuma, kufanele uhlale ufudumele. Kufanele ukhethe indawo evulekile nenelanga, futhi ungazivocavoci endaweni emnyama lapho umoya uvunguza khona.
2. Ungazivocavoci esiswini esingenalutho
Ngaphambi kokuba asebekhulile benze imidlalo ekuseni, kungcono ukwengeza inani elithile lamandla, njengejusi elishisayo, iziphuzo eziqukethe ushukela, njll. Ukudla okwanele noma ukudla okuphathekayo okunamandla aphezulu (njengoshokoledi, njll.) kufanele kuphathwe ngesikhathi semidlalo yasensimini yesikhathi eside ukuze kugwenywe ukwehla kwezinga lokushisa ngenxa yokushisa okuphansi kanye nokusetshenziswa kwamandla ngokweqile ngesikhathi semidlalo yasensimini, okuzobeka impilo nempilo engozini.
3. Ungasheshi ubhuleki ngokushesha ngemva kokuzivocavoca
Uma umuntu ezivocavoca, igazi eliya emisipheni yemilenze engezansi liyakhula kakhulu, futhi ngesikhathi esifanayo, inani elikhulu legazi ligeleza lisuka emilenzeni engezansi libuyele enhliziyweni ngemithambo yegazi. Uma umi ngokuzumayo ngemva kokuzivocavoca, kuzobangela ukuqina kwegazi emilenzeni engezansi, okungeke kubuye ngesikhathi, futhi inhliziyo ngeke ithole igazi elanele, okuzobangela isiyezi, isicanucanu, ukuhlanza, ngisho nokushaqeka. Asebekhulile bazoba nemiphumela emibi kakhulu. Qhubeka nokwenza eminye imisebenzi yokuphumula kancane.
4. Ungavivinyi ukukhathala
Asebekhulile akufanele benze imisebenzi enzima. Kufanele bakhethe imidlalo emincane nephakathi nendawo, njenge-Tai Chi, i-Qigong, ukuhamba ngezinyawo, kanye nokuzivocavoca ngesandla samahhala. Akukhuthazwa ukwenza ukuma ngezandla, ukugoba ikhanda isikhathi eside, ukugoba ngokuzumayo nokugoba, ukuhlala phansi kanye neminye imisebenzi. Lezi zenzo zingabangela kalula ukwanda okusheshayo komfutho wegazi lobuchopho, kuthinte ukusebenza kwenhliziyo nobuchopho, futhi kubangele ngisho nezifo zenhliziyo nemithambo yegazi. Ngenxa yokuncipha kokugoba kwemisipha kanye ne-osteoporosis yabantu asebekhulile, akufaneleki ukwenza ama-somersault, ama-big splits, ama-squats okusheshayo, ukugijima okusheshayo kanye neminye imidlalo.
5. Ungazibandakanyi emidlalweni eyingozi
Ukuphepha kuyinto eza kuqala ekuzivocavoceni kwasebekhulile ebusika, futhi kufanele kuqashelwe ukuvimbela izingozi zemidlalo, ukulimala kwezemidlalo kanye nokuhlaselwa yizifo.
Isikhathi sokuthunyelwe: Feb-16-2023