Spice Up Izinyawo zakho futhi Uqeqesha Ukuze Balance Better
Ukulingana kuyisabelo nanoma yisiphi isikhathi nobukhulu bomzimba. Ngokwengeza izinselelo zokulinganisela ezengeziwe uma uhamba, uzoziqeqesha ukuze ukwazi kangcono ukugcina ibhalansi yakho nobugagu uma kufanele uhambe ngokuzumayo, njengezemidlalo. Ungakwazi futhi ukukwazi kangcono ukusabela ekuqhumeni nokudonsela izingozi, kungakhathaliseki ukuthi uhamba ngomzila onzima noma ekuphileni kwansuku zonke.
Ngisho nokuhamba okulula kungumsebenzi onzima ukuphendula kwe-balance yakho. Ushintshe isikhungo sakho sobukhulu ngesinyathelo ngasinye. Umzimba wakho kufanele uzizwe futhi uphendule kulokhu ukuze uzibambe futhi wenze isinyathelo esilandelayo kunokuwa. Ngokwengeza ukuzivocavoca okungeziwe, ukwandisa umphumela.
Ukunconywa kokuzivocavoca kunconywa kunoma ubani osengozini yokuwa, ikakhulukazi kulabo abangaphezu kweminyaka engama-65 , okufanele bafunde ukulinganisela izinsuku ezintathu noma ngaphezulu ngesonto.
Ngaphambi Kokuqala: Hlola Ukuhamba Kwakho
Ukuhamba okuhle kokuhamba kubalulekile ekuthuthukiseni ibhalansi yakho. Sukuma uqonde, amahlombe abuyele futhi akhululekile, angene emhlabathini, amehlo akho phambili, ancelise esiswini sakho, faka ngemuva kwakho futhi ujikeleze izinyathelo zakho kancane phambili. Akufanele ube nesigqoko, phambili noma emuva, futhi emuva kwakho akufanele kulungiswe.
1 - Isithende ku-Toe Walk
Lokhu kusetshenziselwa ukuqeqeshwa ibhalansi okuyingxenye eyodwa ongayenza ngaphakathi endlini noma ngaphandle. Kunconywa kuwo wonke amazinga. Ungayiphinda njalo:
- Gweba izingalo zakho kusuka ezinhlangothini zakho ukuze usize ukugcina ibhalansi.
- Gcina ingxube yakho bese ufana nomhlabathi, ubheke phambili.
- Njengoba uthatha isinyathelo, faka isithende sezinyawo zakho phambi kwezwane onyawo lwakho.
- Hamba umugqa oqondile kule festile. Kuzozizwa sengathi umzimba wakho uphenduka ukusuka kolunye uhlangothi.
- Thatha izinyathelo ezingu-10 ukuya kwezingu-20 isithende.
2 - Hamba ngezinyathelo zakho, bese uhamba ngezinyawo zakho
Ukwenza okuncane okuhamba ngezintethe zakho kuphela bese izinzwani zakho zizosiza ukuqeqesha imisipha yakho:
- Lezi zibhontshisi kufanele zenziwe kuphela emva kokuba ufudumele ngokuhamba okungenani imizuzu emihlanu.
- Hamba ngezinyathelo ezingu-10 ezithende zakho kuphela, ngezinzwane zakho ezikhuliswe emhlabathini.
- Hamba ngokujwayelekile ngezinyathelo ezingu-10.
- Manje shintsha ukuhamba ngezinzwane zakho kuphela ngezinyathelo ezingu-10, lapho izintethe ziphakanyisiwe phansi.
- Phinda imizuzu embalwa.
Uma uzizwa kunoma yini emanzini akho noma owodwa onyawo ekuqaleni, yenza kube lula ngalolu hlelo. Uma ubekezelela kahle, ungakwazi ukwandisa inani lezinyathelo ozithathayo ukuya ku-15 noma 20 ngesikhathi ngaphambi kokushintsha.
3 - Ukulinganisela Ukuhamba
Lokhu kusetshenziselwa ibhalansi kuyanezela enye inselelo njengoba kukhona isikhashana ngenkathi unyawo olulodwa kulo lonke ukuhamba.
- Qala ngezingalo zakho ezisuka ezinhlangothini zakho, ngokuphakama kwamahlombe.
- Gxila kwenye indawo ezinyaweni eziningana phambi kwakho, ngezinhlayiya zakho futhi ungaboni phansi.
- Qala ukuhamba. Njengoba uphakamisa umlenze wakho wangemuva uphinde uwulethe phambili, phakamisa ngamadolo wakho ngomzuzwana owodwa ngaphambi kokubeka unyawo lwakho phansi, uqhube phambili.
- Manje yenza okufanayo ngomunye umlenze. Njengoba uyiletha phambili, hlala isikhashana ngomzuzwana wakho ngaphambi kokubeka leyo nyawo phambi kwakho.
- Phinda izinyathelo ezingu-20.
4 - Izinsizakalo kanye nemivini
Izinto ezingakusiza zingakusiza ukuba uthuthukise ibhalansi yakho ngenkathi uhamba eceleni. Lezi zinyathelo zingasetshenziswa njenge-jazzed up njengengxenye encane yomdanso.
- Qala ngezinhlangothi ezilula ngenkathi ulinde isignali yokuwela, uhamba eceleni komunye wangaphandle futhi ulethe elinye inyawo ukulihlangabeza. Thatha izinyathelo ezintathu ezisele bese ulandela izinyathelo ezintathu ngakwesokudla, uphinda ngokudingekayo, ugcine amehlo akho phambili.
- Ngesikhathi uhamba, jikela eceleni futhi ugcine ikhanda lakho libheke ukuqondisa kwakho kokunyakaza. Sidestep ukuqhubeka uhamba ngesiqondiso sakho sokuqala, uholele ngezinyawo phambili futhi ulethe unyawo olungemuva ukulihlangabeza. Qhubeka ngezinyathelo ezinhlanu ukuya ku-10. Bese uvula ukushintsha izinhlangothi bese uqhubeka ngezinyathelo ezinhlanu kuya ku-10 eziholela ngenye inyawo.
- Uma uzizwa unesiqiniseko, engeza imivini. Lezi yizintambo ezincane. Njengoba ulahla, hamba unyawo olulodwa elinye, lushintsha.
5 - Hlala KuLinye Unyawo
Ukuzivocavoca komzimba oyedwa kuyisisekelo esisodwa kuwo wonke amazinga omzimba. Uma kufanele ume ngesikhathi sokuhamba kwakho, njengokuthi ulinde isignali yezinyawo ukuwela emgwaqweni, sebenzisa leli thuba ukuma ngezinyawo ezimbalwa, bese ushintsha ukuma kwenye indawo.
- Ungase uthande ukusondelana nodonga noma isibalo ongabeka isandla ukuze uzinze, njengoba kudingeka.
- Uma ungakwazi ukulinganisela imizuzwana engu-60, zama ukukwenza ngamehlo akho ivaliwe.
- Uma usuke unesibindi ngokwanele, ungakwazi ukulinganisela ezintweni ezifana nezihlahla zomuthi, ama-bollards, noma ezinye izinto ezijabulisayo.
6 - Ukuhamba Emuva
Ukubuyela emuva kuyinselele yokulinganisela. Kungcono ukwenza lokhu nomngani wakho njengendawo yakho, ukuxwayisa nganoma yiziphi izingozi zokuqeda.
- Khetha indawo lapho izobe iphephile, kude nokuguqulwa komgwaqo, ithrafikhi, nabanye abahamba ngezinyawo.
- Jikela futhi uqhubeke uhamba ngendlela efanayo nangaphambili. Thatha izinyathelo ezinhlanu ukuya kwezingu-10, bese ubuyela esimweni esiphambili. Phinda uma usendaweni ephephile.
- Ungase futhi uzame ukubuyela emuva esitokisini , ukuqala ngesivinini esisheshayo.
7 - Ukuhamba kwekhanda lokujika
Lokhu kuhamba kancane kakhulu futhi uzofuna ukukwenza endleleni lapho wazi ukuthi azikho izithiyo. Uzophendulela ikhanda lakho ngakwesokunxele, ngakwesokudla, phezulu, phansi, nangakwesokunene, ukushintsha ukugxila kwakho ngenkathi uhamba.
- Qala ukuhamba. Njalo esinye isinyathelo, vula ikhanda ngakwesokunxele, bese ngakwesokudla. Qhubeka lokhu ngeziphindaphinda ezingu-10.
- Njengoba uqhubeka uhamba, manje hamba ikhanda lakho phezulu bese phansi zonke ezinye izinyathelo. Qhubeka lokhu ngeziphindaphinda ezingu-10.
- Njengoba uqhubeka uhamba, manje faka ikhanda lakho ehlombe lakho ngakwesobunxele, khona-ke, zonke izinyathelo. Qhubeka ngokuphindaphinda izikhathi ezingu-10.
8 - Ukulinganisela Ngenkathi Uhamba Ngogu noma I-Curb
Funa amathuba ekuhambeni kwakho ukuze ulinganise njengoba uhamba egijini, umzila wesitimela, udoti ophakanyisiwe, noma indawo efanayo. Lokhu kuthatha isithende ngezinyawo ukuhamba ngenothi, njengoba kuzodingeka ugcine umugqa wakho emgqeni ophelele. Ungase ufune umngane ukuba enze njenge-spotter wakho futhi akhokhe ihlombe noma isandla uma udinga iphuzu lokulinganisela.
- Njengoba usakha ibhalansi yakho, ungakhetha indawo ephakanyiswa kuphela ngamasentimitha noma amabili emhlabathini. Ungakhetha izingodo ezide, izigxobo, noma ukukhanda uma uqiniseka kakhulu.
- Zama isivinini sakho esivamile somzimba njengoba umzimba wakho uzovama ukukhokhela kangcono kakhulu ijubane lakho elivamile kunokuthi lihambe kancane.
- Zizame ngezinyawo ezihamba kancane futhi ezisheshayo ukuze ubone ukuthi uzizwa kanjani futhi ngezinga elihlukile lenselelo.
9 - Inyoka noma i-Zig Zag Walk
Umzimba wakho uzodinga ukulungisa ibhalansi yakho njalo uma ushintsha izinkomba. Ungakwenza lokhu ngokuhamba nesibalo sesishiyagalombili kumaphoyinti amabili ahlukene ngamamitha amahlanu noma ngaphezulu, noma nge-zig zabuya emuva nangemuva njengokungathi uhamba ngezindiza ezihamba nge-slalom run.
- Emgwaqweni, uhambe ngezinyathelo ezintathu uhlangothi olulodwa lwendlela uhamba ngayo bese ushintshela ukuhamba ngezinyathelo ezintathu ukuya kolunye uhlangothi. Phinda izikhathi eziningana.
- Le nqubo ingcono ukuyisebenzisa uma uya phansi, ngokwenza ama-switchbacks akho amancane.
10 - I-Ball Toss, Catch, noma i-Dribble
Letha ibhola ukudlala nayo njengoba uhamba. Lokhu kuzothuthukisa ibhalansi yakho nokusebenzisana.
- Dlulisa ibhola phezulu bese uyibamba njengoba uqhubeka phambili.
- Ukushayela ibhola basketball njengoba uhamba.
- Hamba ibhola emuva nangaphandle nomlingani wakho ohambahambayo.
Izwi elivela
Ngokwengeza ukuzivocavoca umzimba ekuhambeni kwakho kwansuku zonke, ungaqiniseka ukuthi uthola izingxenye ezimbili zemisebenzi yokuzivocavoca enempilo: ukuzivocavoca kwe-cardio nokuzivocavoca umzimba. Uma ufuna imisebenzi eyengeziwe ukuze uthuthukise ibhalansi yakho, zama i- yoga noma i- tai chi .
> Imithombo:
> Ukulinganisela Ukuzivocavoca. Isevisi yezeMpilo kaZwelonke. http://www.nhs.uk/Livewell/fitness/Pages/balance-exercises-for-older-people.aspx.
> Thuthukisa ukulinganisela kwakho ngokuhamba. I-Harvard Medical School. I-http: //www.health.harvard.edu/staying-healthy/kuphikisana-your-balance-by-walking.
> Isibonelo Sokuhlola - Ukulinganisa. I-National Institute yokuguga. https://www.nia.nih.gov/health/publication/exercise-physical-activity/sample-exercise-balance.
> UMnyango wezeMpilo waseMelika kanye nezinsizakalo zabasebenzi. Imikhombandlela yomsebenzi we-Physical Body ka-2008 (i-ODPHP Publication No. U0036). Washington, DC: Ihhovisi lase-US Government Printing Office.
> Vanswearingen JM, Perera S, Brach JS, Cham R, Rosano C, Studenski SA. Isivivinyo Esihleliwe SemiSebenzi Emibili Yokwelapha Ukuthuthukisa Ukuhamba: Umphumela Emalini Wezandla Zokuhamba. I-Journal of Gerontology Series A: Sciences Biological and Medical Sciences . 2009; 64A (11): 1190-1198. i-doi: 10.1093 / i-gerona / glp098.