Indlela Yokugcina Lezi Zinkinga Ekuqedeni Ukusebenza Kwakho
Akuyona into ejabulisayo ukuthola ukucabangela noma ukuhlunga lapho uvivinya umzimba. Lezi yizinkinga ezivame ukuhlotshaniswa nokuzivocavoca kakhulu noma ukuzivocavoca umzimba , njengokusebenza kude noma ngokusheshisa kakhulu . Kodwa ngisho nabantu abahlanganyela ekuzivocavoca umzimba okulinganayo ngezinye izikhathi bathola ukuthi ukuzivocavoca kwenza ukuba bazizwe begula.
Kungaba yinkinga edinga ukwelashwa, kodwa kunezinye izimbangela ezibhekwa kalula ezibhekwa yisicasuli / isizungu.
Qinisekisa ukuxoxa ngezinkinga eziphindaphindiwe neqembu lakho lokunakekelwa kwezokwelapha.
Ukuzivocavoca kanye Nausea kusuka kwi-Low Blood Sugar
Abantu bavame ukuvuthwa ekuseni ekuseni ngaphambi kokudla kwasekuseni, kodwa lokho kusho ukuthi umzimba kungenzeka ukuthi awunalo uphethiloli kusukela ekudleni ebusuku. Ngakho-ke, usukuma, ungene ekuzivocavoca, futhi ushukela wegazi ushukela. Uzizwa unesihe futhi unobuthakathaka.
Kungcono ukuba nesidlo sasekuseni esilula, mhlawumbe ezinye amaprotheni kanye / noma i- carbohydrate eyinkimbinkimbi enamafutha aphilile-ukudla kuzokugcina isikhathi esithile. Esinye isimo singase sibe umuntu oya ekilasini ngemva komsebenzi nangaphambi kokudla. Asikho isikhathi sokudla, akukho uphethiloli kulawo muscle osebenzayo. Kulesi simo, ukudla okulula noma ibha yezemidlalo kungenza iqhinga.
Izwi kubantu abahlakaniphile: ukudla noma ukuphuza ngokweqile nokuzama ukuzivocavoca kungase kungakhululekile. Ukudla okukhulu, ngisho nobusuku obandulela, kungenzeka kusengaphambili ukugcoba mayelana nesistimu yakho yokugaya ukudla.
Hlala Uchithekile Ukuze Uvimbele Ukuziyeka Kwesimo Sezulu Nokuzidla
Ngesikhathi sisesihlokweni sokudla, asikwazi ukugcizelelwa ngokwanele ukuthi kubalulekile ukuba u-hydrated kahle uma usebenzisa.
Izinhlobo ezilinganiselwe zokuzivocavoca, njengePilates, ngokuvamile azidingi yonke i-glucose ne- sodium ukuthi umuntu uthola iziphuzo zezemidlalo, kodwa kubalulekile ukuthi umthamo wamanzi uphile. Ukuzondwa nokuzicabangela kokubili kuyimpawu zokuphelelwa yisisu .
Ngokweqile okuphambene nalokho, ukuphuza amanzi amaningi ngaphambi kokuzivocavoca kungaholela ekutheni ugibele ngaphakathi esiswini sakho futhi kungaholela ekufusweni kwezinhlanzi.
Kungcono ukuba usebenzise ihora elilodwa ngaphambi kokuzivocavoca, njalo njalo imizuzu engu-20 ngesikhathi sokuzivocavoca.
Head Rush kusuka Postural Hypotension noma Orthostatic Hypotension
I-Orthostatic hypotension yigama lobuchwepheshe lalo mzwelo we-dizzy othola lapho usukuma kakhulu kakhulu. Kusho ukuthi kuye kwaba khona ukuphazamiseka kwegazi ngokuzumayo. Lokhu kungabangela imithi eminingi. Kungabuye kubangelwe ukucindezelwa kwegazi okuphansi kakhulu noma enye inkinga yezempilo.
Uma uthola udoti ngokuvamile uma usebenzisa umzimba, kufanele uthintane nomhlinzeki wezempilo. Ngakolunye uhlangothi, abaningi bethu bathola "ukugijima ikhanda" ngezikhathi ezithile. Ukulungiswa okungcono kakhulu kwalokhu ukunyuka kusuka ekhanda kuya phezulu kuya phezulu. Uma kukhona ukuzivocavoca okunye owaziyo okukunika lo mzwelo, zama ukuhamba kuyo kancane kancane noma ukushiye ngaphandle kwendlela yakho.
Gcina Ukuqapha Kwakho Okufanele Kube Ukugwema Ukuguquka Ukugula Ekuzivocavoca
Enye imbangela yokugula okuhambayo njengokwenziwe ekuzivocavoca ukuvumela ukushayeka kokubuka lapho uhamba. Ku-Pilates, nokuzivocavoca okuningi, ikhanda lihambisana nomgogodla futhi ukubukeka kuyisimo kusuka lapho. Uma amehlo ephikisayo noma ephuma esikhungweni ngenkathi uhamba, lokhu kungaveza umzwelo odidekile.
Uma usu-reformates we- Pilates , umshini wokugwedla, noma wenza ngisho nama-crunches (ku-Pilates senza isikhumba esifubeni ), kungaba usizo ukukhetha indawo eyodwa ukubuka kunokuba uvumele amehlo angacaciswanga nezwe elidlula. Lokhu kufana nokugibela emuva emotweni - hhayi kumnandi.
Ukuzama Kakhulu Kunika Izimpawu ezingadingeki
Umgomo wokuzivocavoca kubantu abaningi u- abs flat , kodwa ungase ubambe imisipha yakho yesisu ngokuqinile, ikakhulukazi e-Pilates. I-Pilates isebenzisa ukwandisa nokujula kwezibele zomzimba kuya emgodleni kufinyelela emthonjeni ojulile, okhishwe ngaphakathi emzimbeni. Kubalulekile ukuthi ulinganise umzamo wezibeletho zakho ukuze udonsele ezinhlangothini nasezindaweni ezingenhla nezingezansi ngokulinganayo.
Uma unamathela nje nge-abs yakho engenhla noma eduze nesisu sakho, ngeke uzizwe uhle!
Ukujula kwe- abs kuyisihluthulelo sokwenza i-Pilates kodwa kanye nalokhu, futhi lokhu kuyisihluthulelo, kumele kube nokwandisa nokwandisa ngemuva komzimba. Uma umzimba ongemuva ungakhulumi njengoba usebenza phambili, ngeke ube nendawo yokuphefumula kahle noma uvumele izitho zakho zisebenze ngaleyo ndaba - ukucabangela kakhulu. Nasi isihloko esizosiza ngesithuthuthu sakho sesisu:
Ukuphefumula Ngokugcwele kodwa Ungasebenzi Kakhulu Ukuphefumula
Njengokubhukuda, ukuphakamisa isisindo, kanye nezinye izinhlobo zokuzivocavoca umzimba wePilates uqondisa umoya ngokunyakaza. Ukwenziwe ngokufanele, lokhu kungaba nomphumela wokutholisa nokuhlanganisa, kanye nokusiza ukugwema ukuzizwa ungenalo ukungabi khona kwe-oxygen.
Abantu abaningi basebenzisa ukuphefumula kuphela esifubeni. Ku-Pilates, sifuna ukusebenzisa konke ukuphefumula kwethu, futhi lokhu kusho ukuguqula nokugcwalisa okugcwele okugcwalisa izinhlangothi futhi emuva. Lokhu kubizwa ngokuthi ukuphefumula kwe-lateral . Uma usebenzise umzimba wakho phambili, uhamba phambili, kubaluleke nakakhulu ukuqondisa ukuphefumula kwakho ezinhlangothini nasemuva, ngisho nasezindaweni ezingezansi.
Kungenzeka ukuba usebenze ngokweqile. Ngenxa yokuthi umoya ulawulwa ku-Pilates, kungenzeka ukuthi uphefumulela kakhulu kunani lokuzikhandla empeleni ukukhishwa. Othisha bangase bakhuthaze abafundi ukuba baphuthume umoya kakhulu ukuze kungenza uhlaziye futhi udale ukuqala kwe-hyperventilation. Uma uqala ukusebenza ngokuphefumula kwakho, phindela emuva bese uthola ukugeleza okukusebenzelayo.
Thola i-Coaching
Njengoba ukwanda kwePilates ukuthandwa, abantu abaningi bazama ukuzifundisa noma ukuthola imfundo enganele. Kubaluleke kakhulu ukuthi uqale ngePilates Instructor efundiswe ngokugcwele . Ama-studio amaningi anikeza ngezikhathi zangasese. Lena yindlela enhle yokuthola isisekelo esihle futhi uphazamise izizathu zanoma yikuphi ukungahle ube nakho.
> Imithombo:
> Uhlolo Olubanzi Lenkinga: Ukuqeqeshwa Ukuzivocavoca Nokungabeki Kwe-Orthostatic, I-Med Sci Sports Exerc. 1993 Jun; 25 (6): 702-4. Buyekeza.
> Paluska SA. "Imiqondo Yamanje: Ukuqashelwa Nokuphathwa Kwezinkinga Ezivamile Zomzimba-Ezihlobene Nezinsipho". Phys Sportsmed. 2009, 37 (1): 54-63. doi: 10.3810 / psm.2009.04.1683. "
> I-Waterman JJ, uKapur R. "Imibuzo Ephezulu Yezinsizakalo Ezithandweni." Impendulo yezemidlalo ye-Curr 2012 Mar-Apr; 11 (2): 99-104. i-doi: 10.1249 / JSR.0b013e318249c311.