Ingabe ngezinye izikhathi uzizwa unesizungu uma uqeda ukuqeqeshwa kwakho kokuhamba ngezinyawo bese uyahamba? Lokhu kungaba ukukhathazeka kokuphepha, futhi udinga ukwazi ukuthi ungakuvikela kanjani.
Izimbangela
Ngokujwayelekile, uma uzizwa unesizungu ngemuva kokuphuma isiteji sokunyathelisa, kungenxa yokuthi uyeka ngokungazelelwe futhi awuzange unike umzimba wakho ithuba lokupholisa phansi. Ibhokisi ngemuva kokusebenza ligcina igazi ligeleza kulo lonke umzimba.
Ukuyeka ngokuzumayo kungabangela ukukhanya okungenangqondo ngoba izinga lakho lenhliziyo nomfutho wegazi liyehla ngokushesha. Ukwehla kancane kuvumela ukushaya kwenhliziyo yakho nokucindezela kwegazi ukuwa kancane kancane futhi ngokuphepha.
Esinye isici ukuthi umzimba wakho ubelokhu uzwa ukunyakaza okuqhubekayo ku-rollreader ngenkathi igumbi elizungezile lihlala lizinzile. Kutholakale kusetshenziswe kuleso sakhiwo sokubhekisela. Njengalapho usendleleni yomgwaqo ohambahambayo noma i-escalator, kuthatha isikhashana ukulungisa ushintsho ebuhlotsheni. Uma usuka ku-treadmill, ubuyela esimweni esivamile somzimba wakho ohamba egumbini njengoba uzwa ukunyakaza.
Isikhathi esiningi abantu benza lolu shintsho ngesikhashana nje sokudangala. Kodwa ngokuzivocavoca nangezinye izici, ungadinga isikhathi eside ukuze ulungise. Njengoba nje nabanye abantu bethola ukugula kwesifo, ungase uthinteke kakhulu lokhu kunabanye abantu. Uma uhamba kancane ekupheleni komsebenzi wakho we-treadmill, ushintsho luzoba ngaphansi kabi futhi ungalubekezelela kangcono.
Esinye isici esingaba nomthelela ekutholeni isiyezi kungukuphela kwamanzi. Uma ungazange uphuze ngaphambi nangesikhathi sokuqeqesha kwakho, qiniseka ukuthi uphuza ngokwanele.
Indlela Yokwenza I-Cooldown kwi-Treadmill
- Ngemuva kwengxenye yomsebenzi wokugijima kwakho, wehlisa umshini wokuhamba ngezinyawo ukuya ku-3.5 mph. Jog kancane kancane imizuzu engu-5. Kufanele uzizwe izinga lokushaya kwenhliziyo nokuphefumula kwakho kokubili kwehla.
- Nciphisa umthamo wokuhamba ngezinyawo ukuya ku-3.0 mph bese uhamba imizuzu emithathu kuya emihlanu.
- Uma ukhathazekile ngemikhawulo yokugadla isiteji ku-gym yakho futhi ungenawo isikhathi esaneleyo sokubanjwa komzuzu wamaminithi angu-10, kufanele okungenani uhambe ngokukhawuleza imizuzu emithathu kuya emihlanu ngaphambi kokucima isitatimende.
- Ngemuva kokugcina indawo yisikhathi esiningi sokwenza i- post-run stret or yoga .
Sebenzisa ukuqapha kokuphepha ku-Treadmill
Leli gama elincane losizi luyisikhumbuzo esihle sokuthi kungani kubalulekile ukusebenzisa izinyathelo zokuphepha ku-treadmill. Kufanele uqale ibhande lokuhamba ngezinyawo ngesivinini esisheshayo ngaphambi kokuba uqhubeke, ukuvimbela ukukhishwa ibhalansi uma isethwe ukuqala ngejubane elikhulu. Njalo unamathele intambo yokumisa ephuthumayo ngakho-ke umshini wokugqekeza uzoyeka uma uhamba noma uphelelwa amandla. Qinisekisa ukuthi ibhande liyeka ngaphambi kokuba usuke ku-treadmill. Bamba phezu kwezitimela lapho usuka ku-treadmill. Qinisekisa ukuthi akukho lutho oluye lwafika endaweni noma luye lwayeka ukuthi ungadlulela ngaphezulu.
Namanje Uzizwa Udizzy?
Uma uzizwa uhlaziye ngemva kokusebenza ngisho nangemva kokuba wenze isikhwama esifanele, kungase kube khona okunye okuqhubekayo, ngakho-ke khuluma ngezibonakaliso zakho nomhlinzeki wakho wezempilo. Kungenzeka ukuthi uzwa imiphumela yoshukela ephansi yegazi, ukuphelelwa amandla kwamanzi, i-anemia, umfutho wegazi ophakeme, imithi, izinkinga zendlebe, noma izinkinga zenhliziyo.
Lokhu kuyisibonelo esihle sokuthola ukuhlola okuphelele ngokomzimba ukuqinisekisa ukuthi uthola noma yiziphi izinkinga ezingaphansi.
> Umthombo:
> Usizi. I-MedlinePlus.