Isithuthuthu
Ukuhamba ngebhayisikile ilungile kwimpilo, kodwa ngaba kuya kwenza ukuba amathanga akho abe mnyama?
Kubantu abaninzi, ukuchitha iiyure ezimbalwa ngosuku kwibhayisikile ukuzilolonga (uqeqesho) yinto engekho ngqiqweni. Kodwa ngaba wakhe wazibuza ukuba kunjani ukuchitha isiqingatha seyure ngebhayisekile yonke imihla?
Uya kuthanda ngebhayisikili
Asinguye wonke umntu onokuthatha ixesha yonke imihla ukwenza umsebenzi wokuhamba ngebhayisikile, ngakumbi emva kokuphuma emsebenzini, kuhlala kukho ukudinwa emzimbeni nasengqondweni, kungasathethwa ke ngebhayisikile okanye imithambo yomzimba. Unokwenza njani? Ukuhamba ngebhayisikile ukuya nokubuya emsebenzini sisisombululo esifanelekileyo, ngakumbi ukuba inkampani ingaphantsi kweyure yokuqhuba ukusuka kwindawo yokuhlala. Ngokwedatha yophando ka-2015, kwesona sixeko sinehlombe ePortland e-United States, ama-60% abemi akhwela ngaphezulu kweeyure eziyi-2.5 ngeveki, uninzi lwazo lusetyenziselwa ukuya nokubuya emsebenzini. Kwisixeko esinabantu abaninzi, iibhayisekile zikhawuleza kuneemoto, kwaye bayazilolonga ngelixa bekhwele, okunene kuluncedo oluninzi.
Ukusukela ukunyanzelisa ukukhwela ibhayisikile, umntu opheleleyo ugcwele amandla
Qhubeka nokukhwela ngokuphakathi-ubuncinci sisiqingatha seyure yonke imihla, kunokukunceda ukunciphisa ukudinwa, ukuphucula ukuphendula, inkumbulo, kunye nokwenza ukucinga kwakho kuthabathe ngakumbi. Ukuhamba ngebhayisikile nako kunokunciphisa uxinzelelo kunye noxinzelelo. Ukuhamba ngebhayisikile yindlela yokunciphisa uxinzelelo. Amaziko aliqela ophando aqinisekisile ngokwenza iimvavanyo zokuba umthambo wenza abantu baphile ixesha elide. Ukuzilolonga imizuzu engama-30 iintsuku ezi-6 ngeveki kunokubanceda baphile ixesha elide kunabalingane babo abangawenziyo umthambo.
Ungabi naxhala ngokutya kakhulu
Ngokukodwa kwii-foodies, akusayi kubakho mvakalelo yokuziva unetyala "ngokutya okongeziweyo" emva kokutya okongeziweyo kabini ngosuku emva kokuhamba ngebhayisikile. Ukuzivocavoca umzimba kungasusa iziphumo ezibi zokutya kakhulu ukuya kuthi ga kwinqanaba elithile (nangona usaya kufumana ubunzima).
Ngokubhekisele kwimpembelelo yokuhamba ngebhayisikile kwimisipha, amantombazana axhalabele kakhulu malunga nefuthe kubume bomzimba. Ngoku makhe sijonge ukuba ngaba kuyakubakho impembelelo.
(1) Imeko yokuqina kwemisipha iphindaphindwa amaxesha amaninzi phantsi komthwalo onzima
Ngapha koko, ukuzilolonga yindlela ezisebenza ngayo izihlunu zomntu, kunye nenqaku lesiphumo kubume bomzimba yingxaki yemilo yemisipha. Ukuzivocavoca umzimba kunokutshintsha i-muscle morphology, eqinisekileyo, kodwa loluphi uhlobo lokuzilolonga oluya kuchaphazela izihlunu, kwaye esi siphumo siya kuba nayiphi impembelelo kwi-morphology yemisipha.
Ukusuka kwimbono ye-morphological yokujonga yodwa, zine iindidi zotshintsho kwimigaqo yemilo yento, ezinde, ezimfutshane, ezijiyileyo nezibhityileyo.
Imisipha nganye inesiqalo esisiphelo kunye nendawo yokuphela ebekwe emathanjeni. Imisipha eyahlukeneyo inamanqaku ahlukeneyo okuqala kunye nokuphela, ke ngokwale ndlela, ukwandisa kunye nokunciphisa izihlunu akunakwenzeka kumntu oqolileyo.
Akukho lutshintsho kubude, kuphela umahluko kubukhulu, kunye nokuncipha kwezihlunu ngokubanzi akunakulindeleka, ngaphandle kokuba kukungasebenzi kakuhle kwezihlunu okwenziwa kukungasebenzi ixesha elide kwezihlunu ezithile. Enye into kukuba izihlunu ziya zisiba nkulu, eneneni ekonyukayo kwindawo enqamlezileyo ye-myofilament. Ngokubanzi, sisenzo esenzeka emva kokuba umsipha uthwele umthwalo kwaye uhlengahlengisa umthwalo. Le mpendulo kukukhulisa amandla esihlunu ukumelana nomthwalo. Ukuqina kwemisipha sisiphumo sokuziqhelanisa nokwanda kwemithwalo, ke kubantu abaphilileyo, nangona kubonakala ngathi izihlunu zinendlela yokuqina kuphela, le fomu iya kwenzeka kuphela xa iimeko ezithile zidibene.
Ngokubhekisele kuqeqesho, le meko yokuqinisa izihlunu iyaphindaphindwa ukuziqhelanisa phantsi kwemithwalo enzima emininzi.Isiphumo sinokunyusa amandla omzimba okumelana nokuxhathisa okuphezulu kunye nokunyusa unyamezelo ngokuchasene nokuxhathisa okuphezulu, kodwa isantya sentshukumo siyakonyuka. Ukuxhathisa kuyanda kwaye kunciphisa.
(2) Iziphumo zokuhamba ngebhayisikile aziyi kwenza izihlunu zijiye
Kwiiprojekthi ezininzi, isantya sentshukumo sibalulekile, ke kuqeqesho ngokubanzi, indlela yoqeqesho ethatha isantya njengoko amandla kunye namabhalansi asetyenzisiweyo. Indlela yokusebenza kukoyisa ngokukhawuleza umthwalo omkhulu, inani lokuzilolonga kunqabile, Ngokuqhelekileyo phantsi komda ophantsi okanye umthwalo ogqithisileyo, umthambo ngokuchasene nokumelana kwenziwa kanye okanye kabini.Lolu hlobo lokuzilolonga lunokonyusa amandla aqhuma ngokukhawuleza kwezihlunu ezoyisa ukuxhathisa, kwaye zinokunyusa amandla apheleleyo ezihlunu, kodwa izihlunu azizukuqina.
Ukujonga isantya sentsebenzo yemisipha xa usebenza, ukunganyangeki okuncinci kwezihlunu kuyakhawuleza, isantya sentshukumo esikhawulezayo kunye nokukhula kokuchasana, izihlunu ziyacotha.
Ukuhamba ngebhayisikile, akukho mthwalo wangaphandle, intshukumo yemisipha ihlala iqhutywa ngesantya esithile, oko kukuthi, ukuphindaphindwa kwenyawo, umsipha unokugcina isantya esithile ngokwawo kuthetha ukuba umthwalo kwimisipha sisihlunu Umthwalo iye yahlengahlengiswa, imilo yemisipha ayizukuchaphazeleka ngumthwalo olungiselelwe apha naphaya.
Ukushwankathela: uqeqesho lwamandla lungakhokelela ekuqineni kwezihlunu, kodwa ukukhuthaza amandla emisipha kufuneka kube ngumthwalo owandayo. Ngokubhekisele kwibhayisikile, ukuhamba ngebhayisikile ayilulo uhlobo lomthwalo owandayo, ngenxa yoko ukusebenza kwayo akuyi kwenza ukuba izihlunu ziqiniswe.
(3) Iziphumo zomsebenzi wokunyamezela kwimisipha
Njengoko besesitshilo ngaphambili, umthambo ophantsi awenzi izihlunu ziqine, kwaye umthambo onyamezelayo ngumthwalo wexesha elide owahlulwe ngokwendlela yokunikezelwa kwamandla emzimbeni ngexesha lomthambo. Ibizwa ngokuba kukuzivocavoca umzimba, ukunyamezela . Ukuba kuphela kwimbono ye-morphological yokujonga, ayizukuchaphazela izihlunu. Ukusuka kwimbono yomzimba, umthambo wokunyamezela unokunyusa i-mitochondria kwiiseli zemisipha, kwaye amandla emisipha okusebenza i-aerobicly ahlala ixesha elide. Ngelixa ukuhamba ngebhayisikile kungabandakanyi izinto zoqeqesho lwamandla, yintoni etshintsha umzimba?
Emva kokuzilolonga ngokufanelekileyo nangokufanelekileyo, uya kufumanisa ukuba ukuhanjiswa kwamafutha kuyatshintsha, hayi imilo yesihlunu. Emva kokuzilolonga, amanqatha ayaphela kwaye amanqatha aya esiba mncinci. Umlinganiselo olungileyo wamafutha uya kuwenza umzimba ube nde. Ukufezekisa injongo yokwakha umzimba, ewe, emzimbeni omncinci kakhulu, usafuna uqeqesho olomeleleyo ukuze ufezekise injongo yokuthambisa izihlunu, kodwa olu hlobo loqeqesho lwamandla kufuneka lujolise kwaye lufanelekile, kusetyenziswa indlela echanekileyo yokufezekisa injongo.
(4) Ukusetyenziswa kwamafutha okukhawulezayo
Ukukubeka ngokulula, umthambo ngenjongo yokutya amanqatha kufuneka ukhethe amanqatha njengombane. Kwiimpawu zamafutha, umsebenzi wamafutha uyacotha kwaye ukusetyenziswa kweoksijini kuphezulu, nto leyo emisela nomsebenzi wokuzivocavoca umzimba. Le yeyona ndlela ilungileyo yokutya amanqatha.
Yintoni umthambo we-aerobic, ubuncwane bayo bubuncinci, ukuzilolonga ixesha elide, mininzi imidlalo edibana nolu hlobo, njengokubaleka umgama omde, ukuhamba umgama omde ngebhayisekile, ukuskiya umgama omde, ukuskiya, njl. okoko kuqhubeka nokuzilolonga ixesha elide ngokwesondo kukuzivocavoca umzimba.
Ngokubanzi, ukuba ujonga kuphela isiphumo se ngebhayisikili emzimbeni, ngokungathandabuzekiyo akuyomfuneko ukuba nexhala malunga nezihlunu eziya zijiya. Iziphumo zokuhamba ngebhayisikile ukunciphisa amanqatha zilungile kakhulu. Ayisiyiyo kuphela ukukhwela umthambo wexesha elide, kodwa nokuzinza kwebhayisikile kulungile, kwaye kulula ukulawula ubungqongqo. Nangona kunjalo, ingxaki yokuhamba ngebhayisikile kukuba kuqheleke kakhulu ukusebenzisa izihlunu, kwaye kusilela ekuphuculeni ulungelelwaniso phakathi kwezihlunu.
Ibhayisikile enamafutha ashushu, elungileyo ngebhayisikile.
