Ukuhamba kwamandla: I-El Paso yokuBuyela kunye neKliniki yokuPhila ngokuSebenzayo

Ukuhamba ngamandla ngumsebenzi ohamba ngokukhawuleza okhawulezayo kuno-a isantya sokuhamba esiqhelekileyo. Bubuchule bokwenza umthambo obugxininisa isantya kunye nokushukuma kwengalo ukunyusa izibonelelo zempilo. Ayiyompembelelo iphezulu njengokubaleka kodwa inyusa izinga lokubetha kwentliziyo. Ukongeza amandla okuhamba kwirejimeni yezempilo jikelele kunokuphucula i-cardiovascular, joint, muscle, kunye nokuphila kakuhle.

Ukuhamba ngamandla

• Ukuhamba kwamandla kuqwalaselwa ukusuka kwi-3 mph ukuya kwi-5 mph kwaye kugxininise kwisantya kunye nokunyakaza kwengalo ukunyusa izinga lentliziyo.
• Ukuhamba ngamandla kufuna ngaphezulu kwi Inkqubo yentliziyo.
• Ngenxa yokuba ifuna amanyathelo amaninzi ngomzuzu, izinga lentliziyo liya kunyuka ngaphezu kokuhamba rhoqo.
• Oku kwenza umthambo we-cardiovascular obukhali ngakumbi otshisa iikhalori ezininzi.

benefits

Ukuhamba kwamandla kuyindlela enhle yokuphucula impilo, intliziyo kunye nempilo edibeneyo, kunye nempilo yengqondo. Kubonakaliswe ukunciphisa umngcipheko wesifo seswekile kunye nokunciphisa uxinzelelo lwegazi kunye nomhlaza. Olunye uncedo lubandakanya:

Buphucula uBubude boBomi

• AmaZiko ezeMpilo eSizwe aqaphela izibonelelo zokuhamba, kubandakanywa a ukunciphisa umngcipheko wokusweleka kwezinto zonke.

I-Cardiovascular

• Ukuhamba kwamandla kuya kuphakamisa izinga lokubetha kwentliziyo kwi indawo ephakathi.
• Lo mmandla uphucula impilo ye-cardiovascular, ukwehlisa izinga lokuphumla kwentliziyo kunye nokuqinisa intliziyo.

Yehlisa uMngcipheko weeMeko zeMpilo

• Yehlisa umngcipheko weemeko ezininzi ezifana nesifo sentliziyo, isifo sengqondo esiyingozi, kunye nohlobo lwesi-2 seswekile.
• Iphucula umgangatho wokulala, inciphisa imingcipheko yokuphazamiseka kokulala, inyusa ukusebenza kwengqondo, kwaye ixhasa impilo yamathambo.

Yomeleza Izihlunu kunye namathambo

• Ikhupha uxinzelelo kumalungu kunye nezihlunu kwaye inyuse uluhlu olupheleleyo lomzimba.

Umgangatho woBomi

• Iphucula umgangatho wobomi njengoko umzimba usiba sempilweni ngakumbi.
• Yehlisa umngcipheko wezifo.
• Amandla engqondo kunye nokusebenza kuyaphucuka ngokunyuka kokujikeleza.
• Ingqalelo, ugxininiso kunye nenkuthazo ziyaphucuka.

Technique Overview

Amandla afanelekileyo ubuchule bokuhamba iya kwandisa inzuzo kwaye ithintele ukulimala. Ezinye izikhokelo ezicetyiswayo ukuba zilandelwe:

Ukwazisa Ngesimo

Ukuma okufanelekileyo kuya kunceda umzimba ugcine isantya kwaye uya kunceda ukukhusela / ukuthintela ukulimala.

• Amehlo ajonge phambili, amagxa ngasemva, kunye nentloko nkqo.
• Tsala iqhosha lesisu sakho ukuya kumqolo ukuze ubandakanye izihlunu eziphambili.
• Ukuba uqala ukuya phambili, thatha umzuzwana ukulungisa indawo yakho yomzimba.
• Ukuba uqala ukubamba ukuxinezeleka emagxeni nasentanyeni, thatha umzuzwana uphumle kwaye ukhulule.

Ngobunono Swing Arms

• Iingalo zigotywe malunga nama-90 degrees.
• Hambisa iingalo phezulu nasemva ukuze ingalo nomlenze ochaseneyo zihambelane.
• Ukuba unyawo lwasekunene luhambela phambili, ingalo yasekhohlo nayo kufuneka iye phambili.
• Ukongeza intshukumo yengalo yonyusa isantya.
• Gxininisa ekulawuleni uluhlu lwesindululo.
• Isandla akufanele siphakame ngaphezu kwe-collarbone kwaye akufanele siwele iziko lomzimba.

Umzekelo wokuHamba

• Ngenyathelo ngalinye, hlala kwisithende kwaye uqengqele unyawo uye ezinzwaneni.
• Gxininisa ekuhambiseni i-hip phambili kwaye ungabi ngasecaleni.

intshukumo

• Sebenzisa imitsi emifutshane kwaye uzame isantya esikhawulezayo.
• Studies baye babonisa ukuba ukuthatha amanyathelo amaninzi ngomzuzu kunokuchaphazela ngokufanelekileyo amanqanaba e-insulin, isalathisi sobunzima bomzimba, kunye nomjikelezo wesinqe.
• Kancinci usebenze ukuya kwimigama emide kunye nesantya esongeziweyo.

Chiropractic

Ukunyamekela kweChiropractic kunokuphucula amava okuzivocavoca, ukusebenza kwezemidlalo, kunye nokusebenza kwezemidlalo. Izibonelelo ezimbalwa ziquka oku kulandelayo:

• Ukonyuka kwamalungu, iiligaments, kunye neetendon.
• Ukunyuka kwe-elasticity kunye nokuguquguquka kwemisipha.
• Inkxaso yenkqubo ye-nervous iphucula ixesha lokuphendula, isantya, kunye nokunyamezela.

Umsebenzi womzimba, kungakhathaliseki ukuba ungakanani na ubungakanani, ubalulekile kwimpilo. Ukuba ucinga ngokuqalisa inkqubo yokuzilolonga, thetha nogqirha wakho malunga nokuphuhlisa inkqubo yoqeqesho.

Indlela yokuHamba ngokukhawuleza

Ucaphulo

Dunlop DD, et al. (2019). Iyure enye ngeveki: Ukuhamba ukukhusela ukukhubazeka kubantu abadala abaneempawu ezidibeneyo ezisezantsi. I-DOI: 10.1016/j.amepre.2018.12.017

Abasebenzi beKliniki yaseMayo. (2019). Ukuhamba: Nciphisa isinqe sakho, kwaye uphucule impilo yakho. mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

Sharma, Ashish, et al. "Umthambo wempilo yengqondo." Iqabane lokhathalelo olusisiseko kwiJenali yengqondo yengqondo vol. 8,2 (2006): 106. doi:10.4088/pcc.v08n0208a

Tudor-Locke, Catrine, et al. "IiMetrikhi zoMzimba oSekwe kwiNyathelo kunye noMngcipheko weCardiometabolic: NHANES 2005-2006." Amayeza kunye nenzululwazi kwezemidlalo kunye nokuzilolonga vol. 49,2 (2017): 283-291. doi:10.1249/MSS.0000000000001100