1. Ukuhamba ngebhayisikili kancane
Izici zemidlalo zokugibela ibhayisikili kancane ziyahambisana nezidingo zemidlalo zeziguli ezinomfutho wegazi ophakeme. Kungathuthukisa ukusebenza kwenhliziyo, kuvimbele umfutho wegazi ophakeme, kuvimbele ukukhuluphala njalo njalo.
Kungaphinde kukhulule ukucindezeleka kwengqondo futhi kunciphise imizwa. Ukuphefumula esifubeni nasesiswini kuzonciphisa ukucindezeleka futhi kuphumuze abantu ngokuphelele. Lokhu kuwusizo kakhulu ezigulini ezine-hypertension.
Ukuhamba ngebhayisikili kungenziwa nasekhaya. Ibhayisikili lokuzivocavoca liyindlela yokuqala yokugibela ibhayisikili lasekhaya. Alidingi izindawo ezinkulu kakhulu. Ungavivinya umzimba kalula ekhaya.
2. Ama-Dumbbell
Ukuvivinya umzimba okulinganiselwe ngaphandle kokusebenzisa i-anaerobic kunganciphisa umfutho wegazi we-diastolic ngokusobala, futhi umphumela ungaba ngcono.
Ungazama ama-dumbbell. Kubantu abanesisindo "esikhulu", ukuqeqeshwa kwamandla kusebenza kahle kakhulu ekushiseni amafutha futhi kusiza ukulawula umfutho wegazi isikhathi eside.
Qaphela: ukuqeqeshwa kwamandla kumele kwenziwe ngaphansi kwesiqondiso sochwepheshe abanokulawulwa okuzinzile komfutho wegazi ukuze kugwenywe izingozi.
Bheka lapha, uyafuna yini ukuzivocavoca? Yeka! Qiniseka ukuthi uyakhumbula umthetho wokuqala wezemidlalo: yenza lokho ongakwenza.
3 I-Yoga
I-Yoga iwukuzivocavoca kwe-aerobic, okungavivinya umzimba, kulolonge futhi kulawule imizwa. Ukuzivocavoca okufanele kuhle emzimbeni, kodwa kukhona nezinye izinyathelo zokuphepha kanye nezivimbelo. Izinyathelo zokuphepha zifaka phakathi ukufudumala nokukhetha indawo efanelekile, kanti izinyathelo zokuphepha zifaka phakathi ukubambelela okunamandla, ukuzila ukudla, i-yoga ngemva kokudla, ezinye izifo, njll.
Izinyathelo zokuzivikela:
1. Naka ukuzifudumeza: ngaphambi kokuzivocavoca nge-yoga, kunconywa ukwenza imisebenzi efanele yokuzifudumeza nokwelula imisipha nezicubu ezithambile, okusiza ekungeneni ngokushesha kulesi simo nokuvimbela umonakalo ngesikhathi sokuzijwayeza nge-yoga;
2. Khetha indawo efanelekile: umkhuba we-yoga ngokuvamile udinga ukwenziwa esimweni sokuthula nesikhululekile, ngakho-ke kufanele kunakwe ekukhetheni indawo ethule. Uma ukhetha ukwenza i-yoga endlini, kufanele unake ukugcina ukujikeleza komoya ukuze uvimbele i-hypoxia.
Ama-Taboos:
1. Ukudonsa ngamandla: kunezinyathelo eziningi zokunweba e-yoga. Kufanele sinake ukuze sigweme ukudonsa ngamandla futhi sikwenze kancane kancane. Ngaphandle kwalokho, kulula ukubangela ukulimala kwezicubu ezithambile njengemisipha nemisipha, okuzobangela ubuhlungu ngisho nezimpawu ezifana nokungasebenzi kahle kwemisipha.
2. Ukuzijwayeza i-yoga esiswini esingenalutho nangemva kokudla: ukuzijwayeza i-yoga kudinga ukudla ukushisa komzimba. Uma ungenalutho esiswini, kulula ukukubangela i-hypoglycemia. Ngaphambi kokuzijwayeza i-yoga, kufanele unake ukudla kahle ukuze wengeze amandla. Ngaphezu kwalokho, ukuzijwayeza i-yoga akukhuthazwa ngalesi sikhathi ngoba ukudla esiswini kudinga ukugaywa ngemva kokudla, ukuze kungathinti ukusebenza kokugaya kwesisu. Uma udla kakhulu, ukuzijwayeza kusenesikhathi kulula futhi ukubangela i-gastroptosis. Kunconywa ukwenza ukuzijwayeza i-yoga ngemva kwehora noma ngaphezulu ngemva kokudla.
Isikhathi sokuthunyelwe: Meyi-19-2022