Hlala uphelele ngokugijima kwamanzi
Amanzi ajulile agijima, eyaziwa nangokuthi ukugijima kwamanzi, ukuqeqeshwa okuphambili kwabagijimi kanye nendlela enhle yokubhekana nokuvimbela ukulimala. Uma uthola ukulimala, amanzi okugijima angakuvumela ukuba ululame ngaphandle kokulahlekelwa ukuqina. Ucwaningo luye lwabonisa ukuthi amanzi ajulile asebenzayo ahlobene nokusebenza kwangempela ngokwemfuno yesifo senhliziyo ngezinto ezilula zokulinganisela.
Ungalindela ukugcina impilo yakho okungenani amasonto ayisithupha ngokwenza amanzi asebenza ngesikhathi sokuthola ukulimala.
Futhi uma ungalimala, ukugijima kwe-aqua kuyindlela enhle yokusebenza ekuthuthukiseni ifomu lakho lokusebenza nokuqina ngaphandle kokwandisa ukulimaza kwamalungu akho ekusebenzeni ezindaweni ezinzima. Kubuye kube ngenye indlela ephumelelayo nephephile ngaphandle kokugijima ngezinsuku ezishisayo kakhulu nezinomswakama. Futhi kubagijimi abanezingane, ungathola ukuzivocavoca ngenkathi ubukela izingane zakho zihlakaza echibini.
Ukwenza amanzi ajulile asebenza ngokuphumelelayo, uzodinga i-vesti floatation noma ibhande. Othandwayo osetshenziswa abagijimi bamanzi ajulile yi-AquaJogger. Yenziwe nge-foam eVA ne-straps ezungeze okhalweni lwakho, njengebhande. Cishe noma yisiphi isitsha se-flotation noma ibhande elizosebenza, uma nje ligcina umzimba wakho uqhubeka ngenkathi ikuvumela ukuba wenze ukuhamba okuhambayo. Ukugqoka idivaysi ye-flotation noma ibhande kuzokusiza ukuthi uqhubeke uqhuba ukusebenza kwakho okujwayelekile kwe-biomechanics.
Uma ungagqoki owodwa, kuzodingeka uphakamise amadolo akho phezulu futhi ube nokuthengiswa okusheshayo ukuze uthole ukuqhubeka.
Amanye amadivaysi okuhambisa amanzi, njenge-AquaJogger, eze nemiyalelo yokusebenzisa amanzi. Kodwa nanka amanye amathiphu okusiza ukuthi uqale:
Indlela Yokusebenzisa Amanzi Ukugijima
- Qala ngokufudumala , njengoba nje ungathanda noma yikuphi ukugijima. Ngena emanzini bese ugibela (noma uhamba amanzi) imizuzu engu-2-3 ukuze umzimba wakho uphefumule.
- Emanzini ajulile, lapho izinyawo zakho zingenakukwazi ukuthinta ngezansi, fanisa ukuhamba ngedivaysi yakho yokugeleza egqoke njengoba kuyalwe. Zama ukusebenzisa ifomu elihle lokusebenza elizokwenza uma usebenza phansi noma isitatimende sokuhamba. Unganciki phambili phambili noma ukuzingela ngaphezulu. Zama ukugcina umzimba wakho uqonde ngqo emanzini. Gcina amahlombe akho emuva futhi ikhanda lakho namehlo ubheke ukukhanya.
- Ukuze uthole okuningi emsebenzini wakho, zama ukulingisa isitayela sakho esivamile sokusebenza ngokuseduze. Ungagodli ngezandla zakho. Kufanele ugcine isibhamu sakho sivaliwe futhi uvumele imilenze yakho ikuqhubekele phambili. Ungakwazi ukuguqula izingalo zakho ziphakeme noma zifinyelele futhi ngokushesha ukuqinisa ukusebenza kwakho.
- Ukupholisa phansi, cima idivayisi yakho yokuhamba futhi wenze ukubhukuda okulula kalula amaminithi angu-2-3.
Nakuba ukugijima kwamanzi kuyindlela engcono kakhulu yabagijimi abalimele, kungenzeka ukuthi awukwazi ukukwenza kahle ngokulimala okuthile, njenge-strained hip flexor. Uma ukugijima kwe-aqua kubangela ubuhlungu, akufanele ube khona. Khuluma nodokotela wakho noma uchwepheshe wezempilo ukuze anqume ukuthi omunye umsebenzi wokuqeqeshwa esiphambene ukukwenza ngesikhathi sokuthola kwakho.
Amanzi ajulile asebenzayo athatha umkhuba othile, kodwa uma uhlala kuwo futhi usebenza efomini lakho, kuzoba lula futhi kujabulise - ikakhulukazi kulezo zinsuku ezishisayo lapho ungenza ukugijima kwakho ngenkathi uhlala uphila.
Umthombo:
Killgore, GL, "Deep-Water Running: Ukubuyekezwa okuwusizo kwezincwadi ngokugxila kwizinto eziphilayo." Udokotela kanye ne-Sportsmedicine 2012, 40 (1).