Impilo ilele kwezemidlalo, okuyinto ebaluleke kakhulu kwasebekhulile.Ngokwezici zabantu asebekhulile, izinto zezemidlalo ezifanele ukuvivinya umzimba ebusika kufanele zisekelwe esimisweni sokuhamba kancane futhi mnene, zingenza umzimba wonke uthole umsebenzi, futhi inani lomsebenzi kulula ukulungisa nokubamba futhi kulula ukufunda.Ngakho abantu abadala kufanele bazivocavoce kanjani ebusika obubandayo?Yiziphi izinyathelo zokuqapha kwasebekhulile emidlalweni yasebusika?Manje, ake sibheke!
Imiphi imidlalo efanelekile kubantu asebekhulile ebusika
1. Hamba ngamandla
Lapho umuntu ekhipha “umjuluko onyakazayo”, izinga lokushisa lomzimba lizokhuphuka futhi lehle ngokufanele, futhi le nqubo yokuguquka kwezinga lokushisa lomzimba nayo izokwenza imithambo yegazi ibe nokunwebeka.Ikakhulukazi ebusika obubandayo, kufanele sigcizelele ukuzivocavoca nsuku zonke.Kubangane asebekhulile, kuyindlela enhle yokuzivocavoca nsuku zonke, futhi kufanele kuthathe okungenani isigamu sehora isikhathi ngasinye.
2. Dlala i-Tai Chi
I-Tai Chi iyinhlangano yokuzivocavoca ethandwa kakhulu phakathi kwasebekhulile.Ihamba kahle futhi kulula ukuyiqonda.Kukhona ukuthula ekuhambeni, nokunyakaza ekuthuleni, inhlanganisela yokuqina nokuthambile, kanye nenhlanganisela ye-virtual kanye neqiniso.Umkhuba ojwayelekile weI-Tai Chiingaqinisa imisipha namathambo, ilole amalunga, igcwalise i-qi, yondle ingqondo, ivule ama-meridians, futhi ikhuthaze ukujikeleza kwe-qi negazi.Inomphumela osizayo wokwelapha ezifweni eziningi ezingapheli zesistimu.Ukuzijwayeza njalo kungalapha izifo futhi kuqinise umzimba.
3. Ukuhamba nokukhuphuka izitebhisi
Ukuze kubambezeleke ukuguga, asebekhulile kufanele bahambe ngangokunokwenzeka ukuze basebenzise imisipha yemilenze nangemuva, bathuthukise ukujikeleza kwegazi kwemisipha namathambo, futhi banciphise ukuvela kwe-osteoporosis;ngesikhathi esifanayo, ukuhamba nakho kungasebenzisa imisebenzi yokuphefumula kanye nezinhlelo zokujikeleza kwegazi.
4. Ukubhukuda ebusika
Ukubhukuda ebusika sekuye kwaduma phakathi kwasebekhulile eminyakeni yamuva.Nokho, lapho isikhumba sibanda emanzini, imithambo yegazi ifinyela kakhulu, okubangela inani elikhulu legazi le-peripheral ligelezele enhliziyweni nasezicutshini ezijulile zomzimba womuntu, futhi livuleke imithambo yegazi yezitho zangaphakathi.Lapho iphuma emanzini, imithambo yegazi esikhumbeni iyanda ngokufanele, futhi inani elikhulu legazi ligeleza lisuka ezithweni zangaphakathi liye ku-epidermis.Lokhu kwanda nokufinyela kungathuthukisa ukunwebeka kwemithambo yegazi.
Izinyathelo zokuqapha ezemidlalo zasebusika kubantu asebekhulile
1. Ungazivocavoci kusenesikhathi
Abadala akufanele bavuke ekuseni kakhulu noma ngokushesha ebusika obubandayo.Ngemva kokuvuka, kufanele bahlale embhedeni isikhashana futhi basebenzise imisipha namathambo abo ukuze kancane kancane kusheshiswe ukujikeleza kwegazi futhi bazivumelanise nendawo ebandayo ezungezile.Isikhathi esingcono kakhulu sokuyozivocavoca siqala ngo-10 ekuseni kuye ku-5 ntambama.Lapho uphuma, kufanele ufudumale.Kufanele ukhethe indawo ene-leeward nelanga, futhi ungazilolongi endaweni emnyama lapho kuheleza umoya.
2. Ungazivocavoci ungadlile
Ngaphambi kokuba asebekhulile benze imidlalo ekuseni, kungcono ukwengeza inani elithile lamandla, njengejusi elishisayo, iziphuzo ezinoshukela, njll. Ukudla okwanele noma ukudla okuphathekayo okunamandla (njengoshokoledi, njll.) kufanele kube ezithwalwa ngesikhathi semidlalo yasenkundleni yesikhathi eside ukugwema ukwehla kwezinga lokushisa ngenxa yokushisa okuphansi kanye nokusetshenziswa kwamandla ngokweqile phakathi nemidlalo yasenkundleni, okuzofaka ukuphila nempilo engozini.
3. “Ungabhuleki kungazelelwe” ngemva kokuzivocavoca
Lapho umuntu ezivivinya umzimba, ukunikezwa kwegazi emisipheni yezitho ezingezansi kukhula kakhulu, futhi ngesikhathi esifanayo, inani elikhulu legazi ligeleza lisuka emilenzeni engezansi libuyela enhliziyweni eduze nemithambo.Uma uvele ume unganyakazi ngemva kokuzivocavoca, kuzodala ukushoda kwegazi emilenzeni engezansi, engeke ibuye ngesikhathi, futhi inhliziyo ngeke ithole igazi elanele, okuzobangela isiyezi, isicanucanu, ukuhlanza, ngisho nokushaqeka.Asebekhulile bazoba nemiphumela emibi kakhulu.Qhubeka wenze imisebenzi ethile yokuphumula kancane.
4. Ungasebenzisi ukukhathala
Abadala akufanele benze imisebenzi ekhandlayo.Kufanele bakhethe imidlalo emincane nemaphakathi, efana ne-Tai Chi, i-Qigong, ukuhamba ngezinyawo, nokuzivocavoca kwamahhala.Akufanelekile ukwenza ama-handstands, ugobe ikhanda lakho isikhathi eside, ngokuzumayo uncike phambili futhi ugobe, ukuhlala-ups neminye imisebenzi.Lezi zenzo zingabangela kalula ukwanda okungazelelwe komfutho wegazi wobuchopho, kuthinte ukusebenza kwenhliziyo nobuchopho, futhi kubangele ngisho nezifo zenhliziyo nemithambo yegazi.Ngenxa yokuncipha kwe-muscle contractility kanye ne-osteoporosis yabantu asebekhulile, akufanelekile ukwenza ama-somersaults, ukuhlukana okukhulu, ama-squats okusheshayo, ukugijima okusheshayo neminye imidlalo.
5. Ungahlanganyeli emidlalweni eyingozi
Ukuphepha kuyinto ehamba phambili yokuzivocavoca ebusika kwasebekhulile, futhi kufanele kuqashelwe ukuvimbela izingozi zezemidlalo, ukulimala kwezemidlalo nokuhlaselwa yizifo.
Isikhathi sokuthumela: Feb-16-2023