Ukulimala komzimba okuphansi kungenye yezinto eziphazamisayo kunazo zonke, ikakhulukazi zokuzivocavoca. Cishe wonke umsebenzi we-cardio esiwenzayo ngokuvamile uhilela umzimba ophansi futhi uthathe isisodwa esisodwa singenza uzizwe sengathi uhlelo lwakho lokuzivocavoca luhlehla phansi amashubhu.
Akuyena ngempela icala. Udokotela wakho ungumthombo wakho wokuqala nolwazi olungcono kakhulu, kodwa, ngokukhuluma ngokubanzi, mhlawumbe kunezinhlobo zezindlela ongasebenza ngazo eduze kokulimala kwakho futhi uhlale umumo , ngisho nalapho uphulukisa.
Ukukhuluma Nodokotela Wakho
Ngaphambi kokuba wenze noma yini, uyazi ukuthi udinga ukubona udokotela wakho futhi uthole ukuxilongwa. Okubalulekile lapha ukuvumela udokotela wakho wazi ukuthi umsebenzi obaluleke kangakanani kuwe nokuthi ufuna ukwenza konke ongakwenza ukuze uhlale uphephile ngenkathi usasebenza. Khona-ke, ungase ufune ukubuza imibuzo ethile futhi:
- Ngingakulindela isikhathi esingakanani ukuba ngingekho ohlelweni lwami lokuvota?
- Zikhona yini ukuzivocavoca noma imisebenzi okufanele ngiyigweme?
- Ingabe kukhona ukuqeqeshwa okuqondile engingakwenza ukuze ngisize ukuphulukisa ukulimala kwami?
- Uma ngingenakukwazi ukusebenzisa umzimba wami ophansi nhlobo, ingabe ngingagxila ekuqeqeshweni komzimba ongaphezulu ngaphandle kokwandisa ukulimala kwami?
- Ngizoqala nini ukusebenzisa futhi futhi kufanele ngizikhandle kanjani esimweni sami ukuze ngingabubi futhi?
Uma unolwazi oluthe xaxa onalo, ukulawulwa okungaphezulu uzoba nokulimala kwakho nokuthi yini okudingeka uyiphulukise. Kubuye kusize ukwakha uhlelo lokufinyelela kulolu hlelo, ikakhulukazi uma ungumqeqeshi ojwayelekile oye waxoshwa ngokulimala kwakho.
Ukuthola Ukulimala Kwakho
Ukungakwazi ukuzivocavoca kungakhungathekisa futhi kungakushiya uzizwe ucindezelekile futhi ukhathazekile ngokulahlekelwa amandla nokuthola isisindo. Kodwa, ukuthola indlela yokwenza uhlobo oluthile lomsebenzi kungahamba phambili ekubhekaneni nesimo sengqondo esingcono mayelana nesimo sakho. Njengoba kushiwo ngenhla, kufanele uhlole njalo nodokotela wakho ngalokho okufanele ukwenze, kodwa imibono eminye yemisebenzi ingafaka:
- Ukuqeqeshwa komzimba okuphezulu . Ukusebenza komzimba okuphezulu kungasiza ukugcina imisipha yakho iqinile futhi ikunike okuthile okumele ukwenze ngenkathi umzimba wakho ophansi usebenza ndawonye. Kungase kudingeke ushintshe ezinye izivivinyo ukuze zingabandakanyi umzimba ophansi.
- Ukuhamba ngezingalo zakho . Uma uyilungu lezokuzivocavoca, ungase ube nokufinyelela kwe-ergometer yomzimba engaphezulu okuyisisekelo sokuhamba ngebhayisikili. Njengoba kungenzeka ukuthi akuyona inketho iningi lethu, ungathola izinguqulo ezingabizi e-Amazon.
- Ukubhukuda . Kuye ngesimo sakho (kanye nemithetho kadokotela), ungakwazi ukugebha, okuyindlela enhle yokusebenza umzimba wakho ngaphandle kokucindezela kumajoyini.
- Uhlezi Ukuzivocavoca . Ungakwazi ukwenza ukuqeqeshwa okulula nomzimba wakho ophansi kusuka endaweni ehlezi (ngendlela efanele udokotela wakho) futhi ungathola ngisho nokuhlala amavidiyo wokuzivocavoca. Kungenzeka banganikeli amandla okusebenza kwakho okuvamile, kodwa bangakuhambisa.
Iphuzu ukukwenza noma yini, ngisho noma izwa sengathi ayisondelene nalokho ovame ukukukwenza. Ngineklayenti elilodwa elaphula umlenze wakhe futhi sasihlezi sonke sihlezi futhi silele phansi. Kuye, yilokho okwakudingeka akwazi ukubhekana nesikhathi eside sokuphulukisa.
Ukuhlala osebenzayo ngeke nje kugcine ingqondo yakho ihlala, iyogcina umzimba wakho ulungele njengoba ukhona ngenkathi uphilisa.