Iziseko zokolula umzimba

 Ukolula okusisiseko: Ukolula kuluncedo emzimbeni ngokugcina izihlunu zibhetyebhetye, zomelele, zisempilweni, kwaye zikwazi ukugcina ukusebenza kakuhle komzimba. Njengalo naluphi na olunye uqeqesho ukolula ngokuchanekileyo kufuna ukusebenzisa indlela eyiyo, ubuchule obuchanekileyo, kunye nokuziqhelanisa rhoqo. Ii-engile kufuneka zichaneke; umzimba kufuneka uhambe ngesantya esifanelekileyo kwaye ugcine ukuma okuchanekileyo. Ugxininiso kufuneka lushukumise umdibaniso kancinane kangangoko njengoko isihlunu/s sisolula kwaye solule.

Iziseko ezingundoqo

Ukolula kufuneka kube ngumsebenzi wemihla ngemihla ojika ube ngumkhwa ophilileyo. Izihlunu zidinga ukugcinwa rhoqo ukusuka kwimihla ngemihla / ebusuku ukugoba, ukujija, ukufikelela, ukuthwala, kunye nomsebenzi wokuphakamisa. Oku kuyinyani ngakumbi kubantu abajongana nobuhlungu obungapheliyo, iintlungu, iintlungu, kunye neengxaki ezixineneyo, ezixineneyo, kunye nezihlunu ezixineneyo. Xa umzimba ugxininisekile, izinga lokubetha kwentliziyo liyenyuka, kwaye abantu bayathanda Qinisa. Izibonelelo zokolula ziquka:

• Ukunciphisa uxinzelelo.
• Ukunyuka kwegazi kwezihlunu.
• Ukunyuka kokuguquguquka komzimba.
• Inceda amalungu ukuba ahambe kuluhlu lwazo olupheleleyo lwentshukumo.
• Ukuphucula ukusebenza kwimisebenzi yomzimba.
• Inciphisa ukuqaqamba, iintlungu kunye neentlungu.
• Ukuthintela ukwenzakala.
• Ukuphucula ukuma.
• Iphucula ukulala.
• Ulungiselela umzimba ukwenza umthambo kunye nemisebenzi.
• Iphucula impilo yengqondo.

Ubume bomntu kukuthatha eyona ndlela incinci yokuxhathisa, eyenza umzimba uzive ubhetyebhetye kwaye ukhululekile. Esi sisizathu esiqhelekileyo sokuba abantu bacinge ukolula ngokungeyomfuneko okanye kubuhlungu kakhulu ukuzibandakanya. kunjalo, ukolula iziseko kufuneka zigcinwe njengoko ukolula ngokungakhathali okanye kakubi kunokuchaphazela kakubi ezinye izihlunu kunye namalungu kunye nokulimala okubi / iimeko. 

Izikhokelo

Ukwelula ngokukhuselekileyo, kuyacetyiswa ukuba wenze a ukufudumala okufanelekileyo, yolula kancinci, usebenze izihlunu ezifanelekileyo kunye namalungu. Izikhokelo zenza ukolula kukhuseleke, kusebenze ngakumbi, kwaye kwandise ukuqonda komzimba.

Shushubeza

• Ukufudumala imisipha kwandisa ukuhamba kwegazi.
• Ukufudumeza izihlunu phambi kokusebenza ngokomzimba / ukuzilolonga kubalulekile ekuthinteleni ukwenzakala kunye nokwandisa ukusebenza kakuhle.
• Ukuzolula izihlunu ezibandayo kuvula a i-reflex ethintela ukolula kakhulu, okubangelwa ukunciphisa kunye nokuqiniswa kwemisipha.
• Ukufudumala okunempilo kufuneka kubandakanye i-cardio elula kunye ne-dynamic stretches kumaqela amakhulu emisipha.
• Ukolula okunamandla kubandakanya ukungena nokuphuma kwiindawo ngoluhlu olupheleleyo lwentshukumo kunokuba ubambe ukolula ixesha elide.
• Ukolula okunamandla kuyacetyiswa ukuba kubanjwe imizuzwana emi-2-3 ngokuphindaphindiweyo kwe-4-6.

Yicothe

• Ukuzolula ngokukhawuleza kunokwenza umzimba ucinge ukuba isihlunu siza kukrazuka okanye senzakale.
• Ukukhusela i-muscle, i-contracts, ikhusela ukuba ifike kwi-stretch epheleleyo.
• Yiyo loo nto kufuneka kujongwe ubuchule obuchanekileyo.
• Isibini seedigri kwicala elingalunganga sinokuthetha umahluko phakathi kokulula okunempilo kunye nokutsala i-capsule edibeneyo ebangela ukulimala.

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UkuBumbiswa kweBhunga

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Ukubuyiselwa kwemisipha

Xa usenza umsebenzi womzimba, ukuzivocavoca, okanye ukusebenza, iinyembezi ezincinci zenzeke kwiiseli zemisipha. Ngenxa yoxinezeleko nokudinwa komzimba, amanqanaba encindi yencindi yencindi yencindi yencindi yedlala nee-enzyme ayaguquguquka, yaye ukudumba kuyanda. Oku kunceda ekulahlekeni kwamafutha, kwandisa imetabolism, kwandisa amandla kunye nokukhula kwemisipha. Nangona kunjalo, ezi zibonelelo zenzeka kuphela ngokuchacha okufanelekileyo. Iindidi ezahlukeneyo zokubuyisela ziquka:

UkuBuyisa kwangoku

• La ngamathuba akhawulezayo 'phakathi kweentshukumo zomzimba.
• Umzekelo, ixesha phakathi komkhondo ngamnye xa ubaleka.

UBuyiselo Lwexesha elifutshane

• Eli lixesha eliphakathi kwemisebenzi okanye iiseti zemithambo.
• Umzekelo, ixesha lokuphumla phakathi kokwenza umsebenzi onzima okanye Izithuba zokubaleka.

UBuyiselo loQeqesho

• Eli lixesha eliphakathi kokuphela kokuzivocavoca okanye umsebenzi, kwaye olandelayo uqala.

Akukho bukhulu obufanayo bonke, njengoko umzimba womntu wonke wahlukile; kuyacetyiswa ukuba udibane nomqeqeshi okanye ingcaphephe yokomelela kwaye ulinge ngento oziva ilungile.

• Kwabanye abantu, iiyure ezingama-24 zanele.
• Kwabanye, kunokuthatha iiyure ezingama-48 okanye ezingama-72 ukuziva uchache ngokupheleleyo.
• Ezinye izinto ezichaphazela ukuchacha zezi:
• ubudala
• Inqanaba lomzimba
• Ukuqina komsebenzi / umthambo
• idayethi
• ukulala

Ucaphulo

Behm, uDavid G, kunye no-Anis Chaouachi. "Uphononongo lweziphumo ezibukhali zokwelula okumileyo kunye nokuguquguqukayo ekusebenzeni." Ijenali yaseYurophu yefiziyoloji esetyenzisiweyo vol. 111,11 (2011): 2633-51. doi:10.1007/s00421-011-1879-2

Freitas, SR et al. "Iimpembelelo zokolula: Ubunzulu obuphezulu kunye nexesha eliphakathi kunye nokuqina okuphantsi kunye nexesha elide." Ijenali yamazwe ngamazwe yamayeza ezemidlalo vol. 37,3 (2016): 239-44. doi:10.1055/s-0035-1548946

Hotta, Kazuki et al. "Ukolulwa kwemisipha yemihla ngemihla kuphucula ukuhamba kwegazi, umsebenzi we-endothelial, i-capillarity, umthamo we-vascular kunye nokudibanisa kwi-muscle skeletal." Ijenali yePhysiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459

Kataura, Satoshi et al. "Iimpembelelo eziNgxamisekileyo zoBunzulu obahlukeneyo boKunwenwa ngokungaguquguqukiyo kunye ne-Isometric Muscle Force." Ijenali yamandla kunye nemeko yophando vol. 31,12 (2017): 3403-3410. doi:10.1519/JSC.0000000000001752