Ukubhukuda kuthuthukisa kanjani impilo yomzimba nengqondo.

Ukubhukuda kungasiza labo abane-multiple sclerosis, kwandise amandla amaphaphu, futhi kube lula ukuphefumula kwabaphethwe yisifuba somoya. Futhi kuwumsebenzi onomthelela omncane omuhle kubantu abanesifo samathambo, abalimele, noma abakhubazekile. Ukubhukuda kuphumelela ekulawuleni isisindo, ukushisa ama-calories amaningi ngaphandle kokufaka ubunzima obukhulu emalungeni akho. Kungakhathaliseki ukuthi uhlose ukuthuthukisa ukuqina kwakho ngokomzimba noma impilo yengqondo, izinzuzo zokubhukuda zinhle kakhulu.

Okuthathwayo Okubalulekile

• Ukubhukuda kunikeza izinzuzo eziningi zezempilo kubantu bayo yonke iminyaka.
• Lokhu kuzivocavoca okunomthelela omncane kuthuthukisa impilo ehlangene futhi kunciphisa ingozi yokulimala.
• Izinsiza zokubhukuda ekulawulweni kwesisindo ngokushisa amakhalori aphakathi kuka-420 kuya ku-720 ngehora.
• Ukubhukuda njalo kungathuthukisa impilo yengqondo futhi kunciphise ukukhathazeka nokucindezeleka.
• Ikhuthaza impilo yenhliziyo nemithambo yegazi, yehlise umfutho wegazi futhi inciphise nezingozi zesifo senhliziyo.
• Ukuzivocavoca kusekela ukuguga okunempilo ngokwenza ngcono ukuminyana kwamathambo namandla emisipha.

Isingeniso Semihlomulo Yezempilo Yokubhukuda

Ukubhukuda kuwumsebenzi oguquguqukayo onikeza izinzuzo eziningi zezempilo. Ithuthukisa impilo yonke ngokuzibandakanya okujabulisayo. Izazi zokuvivinya umzimba ziqaphela izici zayo ezihlukile ezifana nokunyakaza nokumelana. Lezi zimfanelo zenza ukujima kokubhukuda kube mnene, kukhange kulabo abanezinselele zomzimba.

Lo msebenzi onomthelela omncane ubandakanya amaqembu amaningi emisipha, okuhlanganisa izingalo, ama-lats, umongo, ama-quad, namathole. Inikeza ukujima komzimba ogcwele. Imisipha eqinile yomgogodla ithuthukisa ukusebenza kahle kokubhukuda ngokugcina indawo yomzimba emanzini. Ukubhukuda kuthuthukisa kokubili ukuqina kwe-aerobic kanye ne-anaerobic, kuthuthukisa ukubekezela nesivinini.

Ukubhukuda kuguqula kahle uhlelo lwenhliziyo, kuthuthukisa inhliziyo, imithambo yegazi nokusebenza kwamaphaphu. Kwakha nokuqina kwengqondo, okudinga ukugxila nokuzimisela. Lezi zinzuzo zenza ukubhukuda kulungele labo abanezimo ezifana nesifo samathambo, isifo sikashukela, nesifo senhliziyo, kanye nabantu abakhulelwe.

Ukubhukuda kungenziwa uwedwa noma emakilasini eqembu, ulungiselele izintandokazi ezahlukene. Inikeza imiphumela epholile kumalunga nemisipha, iqinisa cishe yonke imisipha yomzimba. Iphinde ithuthukise ukuzinza nokuvumelana nezimo.

Ucwaningo lubonisa ukuthi ukubhukuda kukhipha ama-endorphin emvelo, okuthuthukisa isimo sengqondo nokunciphisa ingcindezi. Ukwanda kokugeleza kwegazi kanye ne-oxygen eya ebuchosheni kuthuthukisa ukucaca nenkumbulo. Ukubhukuda kufinyeleleka kubantu bayo yonke iminyaka namazinga okufaneleka, okwenza kube inketho yokufaneleka enhle kakhulu.

Isebenza Umzimba Wakho Wonke

Ukubhukuda kuwukuzivivinya umzimba ogcwele okukhethekile, okubandakanya cishe wonke amaqembu emisipha ngesikhathi esisodwa. Ithuthukisa ukushaya kwenhliziyo futhi ithonise izingalo, amahlombe, i-abs, iqolo, i-glutes, nemilenze. Imivimbo ehlukene iqondise imisipha ehlukahlukene, ithuthukisa ithoni namandla kuwo wonke umzimba.

I-breaststroke, ukukhasa okungaphambili, uvemvane, kanye nokukhasa ngemuva kugxile ezingxenyeni ezihlukile zomzimba. Lokhu kwenza ukubhukuda kulingane kahle nabantu babo bonke ubudala nezinhlobo zomzimba. Inikeza ukujima okuqinile okungajatshulelwa yiwo wonke umuntu. Amasu afana nokubhukuda kwesikhashana kanye nokunyathela emanzini athuthukisa ukusebenza kahle kokujima, anikeze izinketho ezihlukahlukene zokugcina imisipha ibambene.

Ilondoloza Amalunga Akho: Ukuzivocavoca Okunomthelela Ophansi

Ukubhukuda kuwumsebenzi onomthelela omncane, olungele labo abanezinkinga ezihlangene noma abalulama ekulimaleni. Ukunyakaziswa kwamanzi kunciphisa ukucindezelwa kwamalunga, okwenza ukunyakaza kube lula futhi kunciphe kancane. Lokhu kuhle kwabaphethwe yi-arthritis. Ukubhukuda kuthuthukisa ukuguquguquka futhi kunciphisa ukuqina, kukhulisa ukunethezeka nokuhamba.

Ukubhukuda kufanela wonke amazinga okufaneleka, okwenza kube kuhle kubantu abadala. Kunconywa ukuthi ubhukude okungenani imizuzu eyi-150 ngesonto. Ukumelana kwamanzi kusiza ukwakha amandla emisipha ngaphandle kokulimaza amalunga.

Ngisho nangesikhathi sokuqubuka kwesifo sokuqaqamba kwamalunga, ukubhukuda kungaba yinzuzo, kugcina amazinga okuqina ephakama ngaphandle kobuhlungu obuhlangene. Abaqalayo kufanele baqale kancane futhi basebenzise ukwelapha ukushisa ukuze baphumule imisipha ngaphambi kokubhukuda. Ukubhukuda emanzini afudumele kuthuthukisa ukujikeleza kwegazi, kusiza ekuphumuleni kwemisipha kanye nokwelula okuphephile.

Iqinisa Inhliziyo Yakho

Ukubhukuda kuyindlela enhle kakhulu yokuthuthukisa impilo yenhliziyo. Ukujima komzimba ogcwele okuphakamisa izinga lokushaya kwenhliziyo yakho futhi kudinga ukumpompa igazi okwengeziwe. Lokhu kuthuthukisa impilo yakho yenhliziyo nemithambo yegazi. Ucwaningo lubonisa ukuthi ukubhukuda kunganciphisa izinga lokushaya kwenhliziyo yakho ngokuvula i-reflex ye-mammalian diving. Lokhu kuqinisa imisipha yenhliziyo yakho ngokuhamba kwesikhathi.

Ucwaningo lubonisa ukuthi ukubhukuda okuvamile kunganciphisa kakhulu umfutho wegazi we-systolic kanye nokuthuthukisa ukujikeleza kwegazi, kunciphise ingozi ye-embolism, unhlangothi, nezinye izinkinga zokujikeleza kwegazi. Lezi zinzuzo zithuthukisa impilo yakho yenhliziyo nemithambo yegazi, kuqinisekisa ukuthi inhliziyo isebenza kahle.

Ukubhukuda kunikeza okungaphezu nje kwezinzuzo ezingokwenyama; ibuye ithuthukise inhlalakahle yengqondo. Ucwaningo luthole ukuthi u-74% wabantu ukholelwa ukuthi ukubhukuda kusiza ekudambiseni ingcindezi nokushuba. Lokhu kucaca kwengqondo kuthuthukisa ukusebenza kwenhliziyo, okubalulekile kubantu abadala. Ukubhukuda kuwumsebenzi onomthelela omncane, okwenza kuphephe ekuthuthukiseni impilo yenhliziyo ngaphandle kokuqinisa amalunga akho.

Ucwaningo lubonisa ukuthi ukubhukuda kabili noma kathathu ngesonto kunganciphisa ingozi yesifo senhliziyo kubantu abadala. Kuyasiza futhi ukunciphisa amafutha omzimba, okuyisihluthulelo sempilo engcono yenhliziyo nemithambo yegazi. Ukubhukuda kwakha amandla nokukhuthazela, kubeka isiteji sempilo yenhliziyo yesikhathi eside kanye nenhlalakahle yonke.

Ithuthukisa Amandla Amaphaphu

Ukubhukuda kunikeza izinzuzo ezinkulu umthamo wamaphaphu nempilo yokuphefumula. Ucwaningo lwango-2015 lwathola ukuthi ababhukudi banamandla amaphaphu angcono kanye nokubekezelela umoya kunabo bobabili abantu abahlezi kanye nabasubathi abasezingeni eliphezulu. Lokhu kuthuthukiswa kuvela ekubhukudeni ekulungiseni isimo se-cardio-pulmonary, okuvumela ukusetshenziswa komoyampilo ngokuphumelelayo.

Isici esiyingqayizivele sokubhukuda ukuvumelanisa ukuphefumula nemivimbo, okuthuthukisa amakhono okubamba umoya. Lo mkhuba uthuthukisa ukukhuthazela kokuphefumula, okwenza ukubhukuda kube yisinqumo esiphezulu sokuthuthukisa umsebenzi wokuphefumula. Ukuqinisa imisipha ewumgogodla ngokubhukuda nakho kusiza ekusebenzeni okungcono kwamaphaphu, njengoba kusebenza imisipha yokuphefumula ukuze isebenze kahle kakhulu.

Ukubhukuda kukhuthaza ukuma ngendlela efanele, okusiza ekwandeni kwamaphaphu kanye nokungena kahle komoya. Ukubhukuda njalo kungakhuphula kakhulu umthamo wamaphaphu. Kuzuzisa kakhulu kulabo abanezimo zokuphefumula njengesifuba somoya kanye ne-COPD, ukuhlinzeka ngendawo elawulwayo yokuthuthukisa ukuphefumula. Kubalulekile ukuthi abantu abanezinkinga zokuphefumula baxhumane nochwepheshe bezempilo ngaphambi kokuqala uhlelo lokubhukuda.

Ikhuthaza Ukulawulwa Kwesisindo

Ukubhukuda kuyindlela esezingeni eliphezulu yokwehlisa isisindo ngoba kushisa ama-calories amaningi. Akukhona nje ukujima; kuyindlela ejabulisayo yokuphatha isisindo sakho sibonga ukumelana namanzi.

Umuntu ongamakhilogremu angu-154 angashisa amakholori angu-255 emizuzwini engu-30 yokubhukuda. Lokhu kuncike ku-stroke:

• I-Breaststroke: ama-calories angu-250
• I-Backstroke: ama-calories angu-250
• I-Freestyle: ama-calories angu-300
• Butterfly: 450 kilojoule

Ukubhukuda imizuzu engama-30 kufana nokwenza imizuzu engama-45 yokuzivocavoca okusekelwe emhlabathini. Lokhu kubonisa ukuthi kusebenza kanjani ekushiseni ama-calories. Ukubhukuda okuvamile nokudla okunempilo kungaholela ekulahlekelweni isisindo ezinsukwini ezingu-30 nje.

Amakhalori ashiswe ngenkathi ubhukuda ancike esisindweni sakho kanye nokuqina kokujima. Ucwaningo lwango-2016 nabesifazane abangu-62 abangaphambi kokuya esikhathini lubonise ukubhukuda kathathu ngeviki kuthuthukisa ukulawulwa kwe-glucose nokuzwela kwe-insulin. Lezi ziyisihluthulelo sokulawula isisindo.

Ukubhukuda nakho akunawo umthelela ophansi, okwenza kube kuhle kulabo abangakwazi ukuphatha izivivinyo ezinomthelela omkhulu. Lokhu kwenza kube lula ukunamathela emigomeni yokuphatha isisindo, okuhlinzeka ngendlela ehlala njalo yokugcina isisindo sihlolwa.

Isekela Ukuguga Okunempilo

Ukubhukuda kuwumsebenzi obalulekile wabantu abadala, okuhlinzeka ngezinzuzo eziningi zokuguga okunempilo. Kuthuthukisa ukuhamba futhi kudambise ubuhlungu be-arthritis, okwenza kube ukukhetha okuphezulu kubantu abadala. Lokhu kuvivinya umzimba futhi kuthuthukisa impilo yenhliziyo nokujikeleza kwegazi, okubalulekile empilweni yonke.

Ukubhukuda kuthuthukisa ukusebenza kwengqondo nenkumbulo, kusize abantu abadala baguge kahle. Ababhukudi abavamile babona ukwehla kwezingozi zokuwa ngenxa yokulinganisela okungcono. Lokhu kubalulekile ekugcineni ukuzimela eminyakeni yakamuva. Futhi kwandisa ukuguquguquka kanye nobubanzi bokunyakaza, okuthuthukisa impilo yomzimba.

Abantu abadala ababhukudayo bajabulela izicubu eziqinile namathambo aminyene, okunciphisa ingozi yokukhumuzeka kwamathambo. Ukushesha kwamanzi kunciphisa ukuhlangana kwamalungu, okwenza ukubhukuda kube umsebenzi ongenamthelela omncane. Kuyasiza futhi ekwehliseni izimpawu zokunqamuka kokuya esikhathini futhi kuthuthukise ikhwalithi yokulala.

Ukubhukuda kuhlanganisa wonke umzimba, kuqinisa imisipha kanye nesimiso sokuphefumula kwenhliziyo. Abantu abadala asebekhulile baba nobuhlungu obuncane, ukukhubazeka, kanye nezinga lempilo elithuthukisiwe, ngisho ne-osteoarthritis yamadolo ne-hip.

Izinzuzo zempilo yengqondo zokubhukuda zibalulekile. Ikhulula ama-endorphin, ithuthukisa isimo sengqondo futhi inciphise ukucindezeleka. Amakilasi okubhukuda eqembu nawo akhuthaza ukuxhumana nabantu, ukulwa nesizungu. Ukuphepha kuyisihluthulelo, kanye nezincomo zokuthi uhlale umanzi, sebenzisa i-sunscreen uma ubhukuda ngaphandle, futhi ubhukude nabanye.

Ithuthukisa Impilo Yengqondo

Ukubhukuda kunikeza izinzuzo ezijulile zempilo yengqondo, zisekelwa ucwaningo olunzulu. Ithuthukisa kakhulu isimo sengqondo nenhlalakahle yemizwa. Ukubhukuda kubangela ukukhululwa kwama-endorphin, aziwa ngokuthi "amahomoni okuzizwa kahle". Lawa ma-hormone abalulekile ekunciphiseni ukucindezeleka, anikeze izinzuzo ezinkulu zemizwa.

Ucwaningo luveza ukuthi ukubhukuda kuthuthukisa ukusebenza kobuchopho ngokukhuthaza ukukhula kwamangqamuzana obuchopho obusha ezindaweni ezicindezelekile. Ukugeleza kwegazi okuthuthukisiwe okuya ebuchosheni ngesikhathi sokubhukuda nakho kuthuthukisa ukusebenza kwengqondo. Ukubhukuda ngaphandle, ngisho namanzi abandayo, kuhlolwa njengendlela yokwelapha ukukhathazeka nokudangala.

I-blue hue epholile yamanzi nayo inomthelela ekuphumuleni, ukukhulisa injabulo kanye nempilo yonke. Ukubhukuda kukhuthaza ukuxhumana nabantu, okuthuthukisa inhlalakahle yengqondo.

Ithuthukisa Ikhwalithi Yokulala

Ukubhukuda kuyindlela emangalisayo yokuthuthukisa ikhwalithi yokulala, okwenza ubusuku bokuphumula bufinyeleleke kalula. Isiza labo abanenkinga yokuqwasha noma abanenkinga yokulala ukuthi balale kangcono. I-Johns Hopkins Medicine yathola ukuthi ukubhukuda kuthuthukisa izinga lokulala futhi kusheshise ukulala.

Ukubhukuda okuvamile kukhuthaza ukuphumula futhi kunciphisa ukucindezeleka. Amanzi apholile kanye nokunyakaza kokubhukuda okunesigqi kudambisa ukungezwani komzimba. Lo msebenzi usekela imisipha ehlukahlukene, unciphisa ukungakhululeki futhi uthuthukise ukunethezeka kokulala. Ukubuyekezwa okuhlelekile kokuthi I-Advances in Preventive Medicine ibonisa ukuthuthukiswa okubalulekile kwekhwalithi yokulala ngokubhukuda.

Ezinganeni, ukubhukuda kusiza ukuhlangabezana namahora angu-11 okulala anconywe yi-National Sleep Foundation. Isifundo sokubhukuda semizuzu engama-30 sinikeza ukuvivinya umzimba okumaphakathi, okusiza ekulaleni okungcono. Ukubhukuda futhi kukhuthaza ukuphefumula okujulile, kancane, kusize ekuphumuleni nasekulaleni okuphumula.

Ukubhukuda kunikeza izinzuzo eziningi, okuhlanganisa ukulala okuthuthukisiwe, ukucindezelwa okuncishisiwe, kanye nokuphila kahle. Ukufaka ukubhukuda esimisweni somuntu akugcini nje ngokuthuthukisa ukuqina komzimba kodwa futhi kuthuthukisa kakhulu izinga lokulala. Lokhu kubalulekile empilweni enempilo.

Ukuzivocavoca Okuphephile Kwabesifazane Abakhulelwe

Ukubhukuda ngesikhathi sokukhulelwa kubhekwa kabanzi njengendlela yokuzivocavoca ephephile, okuhlinzeka ngezinzuzo eziningi kuwo wonke ama-trimesters. Ukuphaphatheka kwamanzi kunciphisa ukucindezela kwamalunga nemisipha, okungaduduza njengoba umzimba ushintsha. Lokhu kuvivinya umzimba okuphephile kwangaphambi kokubeletha kukhulula ukungakhululeki okuvamile njengeqakala nokuvuvukala kwezinyawo. Iphinde ithuthukise ukujikeleza kwegazi, isize uketshezi ukuthi lubuyele emithanjeni.

Ukubhukuda kungadambisa ubuhlungu be-sciatic njengoba indawo yengane emanzini igwema ukucindezela ku-sciatic nerve. Ukupholisa kwamanzi kungase kudambise ukugula kwasekuseni kanye nesicanucanu. Indlela yokuphila esebenzayo ngokubhukuda ithuthukisa ithoni yemisipha nokukhuthazela. Lokhu kungaholela ekuhlangenwe nakho okuthuthukisiwe kwezabasebenzi kanye nokulethwa.

Kulabo abafuna isakhiwo, amachibi amaningi okubhukuda endawo ahlinzeka ngamakilasi e-aqua-natal aholwa abafundisi abaqeqeshiwe. Lawa makilasi abhekelela izidingo zomama abakhulelwe, aqinisekisa ukujima okuphephile nokusebenzayo. Ukuhlanganyela ezinhlelweni ezinjalo kungacebisa ulwazi lokubhukuda ngesikhathi sokukhulelwa.

Nakuba ukubhukuda ngokuvamile kuphephile, kufanele kuthathwe izinyathelo zokuphepha mayelana nemvelo. Kunconywa ukugwema ukuvivinya umzimba okukhandlayo esimweni sezulu esishisayo, njengoba ukushisa ngokweqile kungadala izingozi. Sekukonke, ukubhukuda kugqama njengendlela yokuzivocavoca enenzuzo nejabulisayo kwabesifazane abakhulelwe, okusekela ukuphila kahle ngokomzimba nangokwengqondo.

Ilungele Izingane: Ukuzijabulisa Nokufaneleka Kuhlanganisiwe

Ukubhukuda kwezingane kuyindlela ejabulisayo yokuhlala umatasa. Kuhlanganisa ukuzijabulisa nokuvivinya umzimba, kunikeza izingane ukuvivinya umzimba okuqinisa imisipha nokuthuthukisa ukukhuthazela. Izifundo zokubhukuda nemisebenzi yokubhukuda ejabulisayo isiza izingane ukuba zihlangabezane nezidingo zazo zansuku zonke zokuzivocavoca kuyilapho zifunda amakhono abalulekile empilo.

Ukubhukuda okuhlelekile kuthuthukisa impilo yenhliziyo futhi kukhulisa ukuguquguquka. Imisebenzi efana nemijaho edluliswayo kanye ne-freestyle sprints ithuthukisa ukuqina kwenhliziyo nemithambo yegazi. Imidlalo efana ne-water polo nokubhukuda okuvumelanisiwe ithuthukisa amandla nokubekezela. Baphinde bafundise ukusebenzisana kanye nokuxhumana, ukusiza izingane zakhe ubungane obuhlala njalo.

Imiphumela yokupholisa amanzi isiza izingane ukuba zikhululeke, zinciphise ukucindezeleka futhi zikhulise ukuzethemba nokuzethemba. Bafunda amakhono amasha, bathuthukisa ukusebenzisana ngokusebenzisa i-pool volleyball noma i-Marco Polo. Le midlalo iphinde ithuthukise ukushesha nokulinganisela ngokusebenzisa izinselele zezithiyo ezintantayo.

Imisebenzi yobuciko efana nemikhuba yokubhukuda evumelanisiwe ikhuthaza isigqi nokuveza okunobuciko. Imidlalo efana ne-Sharks ne-Minnows ithuthukisa amakhono okuxazulula izinkinga nokuqwashisa ngendawo. Ukuzingela kukadoti ngaphansi kwamanzi kanye nokutshuza ukuze uthole amagugu kwakha ukuzethemba ngaphansi kwamanzi, okwenza ukubhukuda kube okuhlangenwe nakho okucebile kokukhula komuntu siqu.

Kufinyeleleka Ezinhlotsheni Zomzimba Eziningi Namakhono

Ukubhukuda kunikeza inzuzo eyingqayizivele, ukufinyeleleka kubantu abanezinhlobo ezihlukahlukene zomzimba namakhono. Ivumela wonke umuntu ukuthi abambe iqhaza, ikwenze kubandakanye labo abakhubazekile kanye nasebekhulile. Amachibi omphakathi e-United States kufanele ahlinzeke ngezinketho zokungena ezifinyeleleka kalula, ezifana nokunyuswa kwamachibi kanye nokungenela okutshekile. Lokhu kuqinisekisa ukuthi abantu bangangena emanzini ngokukhululeka.

Ukunyakazisa emanzini kunciphisa ukucindezela kwamalunga nemisipha, okwenza ukubhukuda kube nenzuzo kulabo abangakwazi ukuhamba kancane. Amadivayisi e-Flotation afana namavesti okubhukuda, ama-noodle echibini, nezihambi zasemanzini zithuthukisa ukuphepha nokunethezeka. Izihlalo zabakhubazekile zamanzi nazo ziyasiza ekungeneni emanzini, nakuba ukudluliswa okuphephile ngokuvamile kudinga usizo.

Izibalo zibonisa ukuthi ngaphansi kwama-50% abantu abadala baseMelika abanokukhubazeka kokuhamba benza umsebenzi we-aerobic. Ukubhukuda kuwukuzivocavoca okuzuzisayo kwe-aerobic kulaba bantu, okunciphisa imiphumela yamandla adonsela phansi. Kuyasiza ukwakha amandla emisipha futhi kuthuthukise impilo yenhliziyo ngaphandle kokucindezela umzimba. Ukubhukuda okuvamile kukhuthaza ukuxhumana nabantu, kukhuthaza ukusebenzisana, futhi kukhulisa ukuzethemba, kuthuthukise umuzwa wokuba uthile.

Abaqeqeshi bangakwazi ukuzivumelanisa nezinqubo ukuze zibandakanye, bathuthukise ukugqugquzela kweqembu kanye namandla. Ngokusebenzisa okokusebenza okuguquguqukayo namasu, ababhukudi bangakwazi ukuzuza okuhle kakhulu komuntu siqu. Lokhu kuthuthukisa impilo yabo engokomzimba, ukulawulwa kwezimoto, nokuzimela emisebenzini yansuku zonke. Ukubandakanywa kokubhukuda kwenza kube uhlobo olubalulekile lomsebenzi womzimba wabo bonke.

I-Stress Relief Esebenzayo

Ukubhukuda kuyisidambisi esinamandla sokucindezeleka, okwenza kube umsebenzi obalulekile wokuphila kahle kwengqondo. Ibangela ukukhululwa kwama-endorphin ne-serotonin, okuholela enjabulweni namazinga aphansi okucindezeleka. Abantu bavame ukuthola izinkathazo zabo zansuku zonke ziphela, benikeza izingqondo zabo ikhefu elidingeka kakhulu.

Ukubhukuda kuthuthukisa nokuphefumula, okusiza ukunciphisa ukukhathazeka. Ukugeleza kwegazi okwandayo kuya ebuchosheni kuthuthukisa ukusebenza kwengqondo, kunciphisa ukucindezeleka. Umthelela wokupholisa wamanzi, njengoba ufundwe ku-Blue Mind Science, wehlisa ingcindezi futhi ukhuthaze ukuthula.

Ukubandakanya izinzwa eziningi emanzini, kanye nemizwa ethintekayo yokubhukuda, kukhuthaza ukuphumula. Ukubhukuda kwangaphandle kuthuthukisa i-endorphin ne-dopamine, kunciphisa ukukhathazeka noma ukudangala. Ngisho nokubhukuda emanzini abandayo kungalawula amazinga e-cortisol, ukulwa nokukhathala nokungalingani kwama-hormone okubangelwa ukucindezeleka.

Lo msebenzi uphinda ucuphe impendulo yemvelo yokucindezeleka, indlela eyinhloko yokulawula ingcindezi. Ukubhukuda ngaphandle kuvuselela isimiso sezinzwa, kunikeze umphumela wokuzola onciphisa ukungezwani okuqhubekayo. Ukubhukuda ngakunye kuthuthukisa ukulawula ukuphefumula futhi kukhulisa ukuzethemba emakhonweni omuntu angokomzimba, kusize ekwehliseni ukucindezeleka.

Inketho Yokufaneleka Ethengekayo

Ukubhukuda kuwukhetho lokuzivocavoca olungabizi kakhulu kulabo abafuna ukuhlala befanelekile. Amachibi amaningi omphakathi anikeza ukufinyelela okunezindleko eziphansi noma amahora okubhukuda amahhala. Lokhu kwenza ukuthi abantu nemindeni bakwazi ukujabulela ukubhukuda ngaphandle kokugqekeza. Ukufinyeleleka kokubhukuda kuyisizathu esikhulu esenza kuhlale kuyinketho yokufaneleka edumile.

Cabangela ezinye izici ezingokoqobo zokubhukuda okuthengekayo:

• Ama-Kickboards ayithuluzi elishibhile elilungele ukujima ukubhukuda, akwenze kube lula ukukuhlanganisa ohlelweni lokufaneleka.
• Amachibi amaningi kanye nezikhungo zokufaneleka zihlinzeka ngokudlula kwansuku zonke noma amakhadi e-punch. Lokhu kuvumela abasebenzisi ukuthi babhukude ngokuguquguquka ngaphandle kokudinga izinkontileka zesikhathi eside.
• Izindawo zokubhukuda zitholakala ngaphansi kwesigamu sezindleko zamachibi angaphansi komhlaba. Banikeza isisombululo esivumelana nesabelomali sabanikazi bezindlu.
• Ngokusetshenziswa okuphansi kwamanzi namakhemikhali, izindawo zokubhukuda ziholela ezindlekweni zokulungisa eziqhubekayo uma kuqhathaniswa namachibi avamile.

Ukukhetha ukubhukuda akugcini nje ngokucebisa impilo yakho kodwa futhi kugcina izindleko zakho zilinganiselwe. Lokhu kugqamisa isikhalazo sayo njengesixazululo sokuzivocavoca esingabizi kakhulu.

Ukuqala Ngokubhukuda

Kulabo abamagange ukuhlola ukubhukuda, ukufuna isiqondiso esifanele kanye namasu kubalulekile. Ukubhalisa ezifundweni zokubhukuda kuyisinyathelo esihle sokuqala. Lezi zifundo zinikeza amathiphu abalulekile kwabaqalayo, okusiza ukwakha ukuqina nokujabulela amanzi kakhulu.

Ukuthuthuka kancane kancane kubalulekile lapho uqala ukubhukuda. Qala ngeseshini eyodwa noma ezimbili zemizuzu engama-30 isonto ngalinye. Njengoba uba nokukhululeka, ungakwazi ukwandisa ubude besikhathi. Khomba ukubhukuda okungu-2-3 masonto onke ukuze uvumele ukululama nokuqhubeka.

Ukuthola indawo yokubhukuda yendawo nakho kubalulekile. Ukuzijwayeza nemithetho yokuphepha kwamachibi kubalulekile ukuze uthole ulwazi oluphephile. Izimpahla ezibalulekile, njengezingubo zokubhukuda, izibuko, namabhodlela amanzi, athuthukisa ukunethezeka nokuphepha. Izinsiza zokuqeqesha ezifana nama-kickboard kanye nama-buoy adonsayo nawo angasiza ekwakheni imisipha.

Ukusebenza nomqeqeshi wokubhukuda oqinisekisiwe kungakhuphula kakhulu ukuzethemba kwakho namakhono. Ukujoyina iqembu lendawo le-Masters noma ukubamba iqhaza kumaseshini okubhukuda komphakathi kwengeza umuzwa womphakathi. Ukuxoxa ngobuchule nomqeqeshi kubalulekile ekuvimbeleni ukulimala kanye nokwandisa izinzuzo zokubhukuda.

Ukuhlanganisa ukuqeqeshwa kwamandla izinsuku ezingu-2-4 ngesonto kuhloswe amaqembu amakhulu emisipha, okusekela inqubekelaphambili yokubhukuda. Uhlelo oluhlelekile lwamaviki angu-4 lokuqeqeshwa kwesikhashana lungasiza ababhukudi bakhulise kancane kancane amandla abo. Qala ngezikhawu ezi-4-8 evikini lokuqala futhi uhlose izikhawu ezingama-22-26 ngeviki lesine.

Isiphetho

Ukubhukuda kuyinqolobane yezinzuzo zezempilo, okuthinta kokubili impilo engokomzimba nengokwengqondo. Iqinisa inhliziyo namaphaphu, ikwenze umsebenzi ophephile kubo bonke. Amasu nezinsiza ezifana nezibuko namakepisi okubhukuda athuthukisa ukusebenza nokuphepha.

Iphinde ibe ngumdlali obalulekile ekulawuleni isisindo kanye nokukhululeka kwengcindezi, okuzuzisa yonke iminyaka. Izinhlelo zasemanzini kanye nezinhlelo zomphakathi zikhuthaza abaningi ukujoyina, ukubhekana nokukhuluphala kanye nezinkinga zempilo yengqondo. Lokhu kwenza ukubhukuda kube yingxenye ebalulekile yempilo elinganiselayo.

Ukwanga ukubhukuda kungathuthukisa kakhulu inhlalakahle jikelele. Imvelo yayo ebandakanyayo ikhuthaza impilo yomuntu ngamunye futhi iqinisa izibopho zomphakathi. Isekela ikusasa elinempilo lawo wonke umuntu, ikwenze kube ukuzijabulisa okubalulekile.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.