Yomelela ngobunzima obuNcitshiswayo: Konke okufuneka ukwazi

Kubantu abafuna ukuphucula impilo yabo yesiqhelo banokubandakanya iintsimbi ezinxitywayo kunye nokwazi ukuba bazisebenzisa njani ngokufanelekileyo ukunceda ukufezekisa iinjongo zempilo?

Ubunzima obunxitywayo

Ukongeza iintsimbi ezinxitywayo kuvumela abantu ukuba basebenzise ubunzima bomzimba wabo ngokuxhathisa okongeziweyo. Oku kunokongeza uqeqesho lwamandla kwisiqhelo kodwa kusenokusetyenziswa ngexesha lokuhamba okanye ukubaleka ukunyusa impilo yentliziyo kunye nokunceda ekulahlekeni kobunzima. Uphononongo lophando lufumene ukuba ukunxiba i-vest enobunzima kunciphisa ubunzima bomzimba kunye nobunzima bamafutha. Oku kungenxa yokuba imithwalo enzima yonyusa inkcitho yamandla ekwandeni komsebenzi womzimba. (UClaes Ohlsson, et al., 2020)

benefits

Iintsimbi ezinxitywayo kulula ukuzisebenzisa.

• Ngokuxhomekeke kuhlobo, zihlangene kwaye zinokuthathwa ekuhambeni.
• Ukunxiba iintsimbi lukhetho lwabantu abonzakeleyo okanye abonzakeleyo ngenxa yesifo samathambo esenza kube nzima ukubamba okanye ukuhambisa iintsimbi.
• Ukuzilolonga kungqinwe kusisixhobo esiluncedo ekunyangeni osteoarthritis. (Lei Chen, uYan Yu. 2020)
• Akukho mda weminyaka yeentsimbi ezinxitywayo.
• Ngenxa yokuba ezininzi zineeponti ezimbalwa, ziyafumaneka kuye nabani na ukususela kwabafikisayo ukuya kwabakhulileyo.
• Nabani na onokuzuza kwiindidi ezahlukeneyo zobunzima obunxitywayo.

iintlobo

Iindidi ezintathu eziphambili zobunzima obunxitywayo ziquka iintsimbi zesihlahla, iintsimbi zeqakala, kunye neevesti ezinobunzima.

• Ubunzima besandla bungathatha indawo yeedumbbells kwezinye iimeko.
• Ngokuqhelekileyo baphakathi kwe-1 ukuya kwi-10 yeponti.
• Izisindo ze-Ankle zinokunika ukuchasana okongeziweyo kwiintshukumo zomlenze.
• Zinokufumaneka ukusuka kwi-1 pound ukuya kwi-20 yeponti.
• Iivesti ezinobunzima zinika umngeni womzimba opheleleyo.
• Ukhetho lobunzima kubo luyahluka, njengoko uninzi luqulethe iipokotho apho ubunzima bunokwandiswa okanye buncitshiswe.

Ukusebenzisa iiWeights

Abantu ngabanye banokusebenzisa iintsimbi ezinxitywayo njengezongezelelo zamandla kunye neerejimeni zentliziyo. Abaqalayo baya kufuna ukuqala ngeentsimbi ezikhaphukhaphu ezinxitywa ixesha elincinci. Njengoko umzimba usiba namandla, kubalulekile ukonyusa ubunzima ukuze ubone iziphumo.

I-Ankle Weights

• Izisindo ze-Ankle zinokusetyenziswa ngexesha lokuzilolonga ngamandla ukongeza ukuchasana nokuzivocavoca umzimba ophantsi.
• Njengoko umzimba uguga, kubaluleke ngakumbi ukunciphisa umngcipheko wokuwa ngokunyusa imilenze ephantsi kunye namandla esiqu.
• Ukunxiba izisindo ze-ankle kucetyiswa ukwakha amandla, ngakumbi kubantu abadala. (Hiroyasu Akatsu, et al., 2022)
• Abantu ngabanye bangazinxiba ngexesha lokuhamba okanye babaleke ukunyusa umngeni.
• Zingasetyenziselwa umgangatho ophezulu wokuzilolonga ongundoqo.

Ubunzima besandla

• Ubunzima besandla bunokusetyenziswa njengama-dumbbells kwaye bugqitywe ngexesha lokuhamba okanye ukubaleka.
• Uphando lubonisa ukuba ukuhamba ngeentsimbi zesandla kunokuphucula ukuhamba. (Hyung Suk Yang, et al., 2018)
• Ukunxiba iintsimbi ezihlahleni kuvelisa inkcitho yamandla ephezulu, nto leyo evumela ukuba ubani afakele ubunzima ekuhambeni okanye ukubaleka ngaphandle kokunyusa isantya. (UCatherine T. Campaña, uPablo B Costa. 2017)

Iivesti ezinobunzima

• Ukunxiba i-vest enobunzima ngexesha lokuzilolonga kuya kudala umngeni womzimba opheleleyo.
• Zingasetyenziswa ngelixa uhamba okanye ubaleka kwaye zongeza ngokuzenzekelayo ubunzima obuninzi.
• Enye indlela yokusebenzisa ivesti enobunzima kukunxiba ngelixa ugqibezela umthambo oqhelekileyo.
• Nokuba wenza i-HITT, uqeqesho lwamandla, njl.njl, abantu banokunxiba ivesti enobunzima.
• Ubunzima kufuneka buhanjiswe ngokulinganayo ukukhusela nayiphi na ukulimala okanye ukuphazamiseka okusebenzayo kumzimba ophantsi.
• Izifundo zibonisa ukuba akukho tshintsho kwi-gait okanye ingozi yokulimala xa isetyenziswe ngokuchanekileyo. (UChristopher J. Gaffney, et al., 2022)

Abantu bafuna ukuthetha nomboneleli wezempilo ngaphambi kokuba baqalise inkqubo entsha yokufaneleka, kwaye ukongeza iintsimbi azifani, ngakumbi ukuba kukho nakuphi na ukulimala kwangoku okanye kwangaphambili.

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Ucaphulo

Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, PA, & Jansson, JO (2020). Ukunyuka komthwalo wobunzima kunciphisa ubunzima bomzimba kunye namafutha omzimba kwizifundo ezityebileyo - Ubungqina bengcamango yolingo lwekliniki olungenamkhethe. I-EClinicalMedicine, 22, 100338. doi.org/10.1016/j.eclinm.2020.100338

Chen, L., & Yu, Y. (2020). Ukuzivocavoca kunye ne-Osteoarthritis. Ukuqhubela phambili kwiyeza lokulinga kunye nebhayoloji, i-1228, i-219-231. doi.org/10.1007/978-981-15-1792-1_15

Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Umphumo we-Ankle Weights njengeSicwangciso soThintelo lwe-Frailty kwi-Community-Swelling yabadala: Ingxelo yokuqala. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 19(12), 7350. doi.org/10.3390/ijerph19127350

Yang, HS, James, CR, Atkins, LT, Sawyer, SF, Sizer, PS, Jr, Kumar, NA, & ​​Kim, J. (2018). Iziphumo zobunzima bengalo ekusebenzeni kwe-gait kwizifundo eziphilileyo. Inzululwazi yentshukumo yoluntu, 60, 40-47. doi.org/10.1016/j.humov.2018.05.003

Campaña, CT, & Costa, PB (2017). Iziphumo zokuhamba ngeentsimbi ezibanjwe ngesandla kwinkcitho yamandla kunye nokugqithiswa kokusetyenziswa kwe-oxygen emva kokuzivocavoca. Umbhalo wokuvuselela umthambo, i-13 (6), i-641-646. doi.org/10.12965/jer.1735100.550

Gaffney, CJ, Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, TM (2022). Iivesti ezinobunzima kwi-CrossFit zandisa uxinzelelo lwe-physiological ngexesha lokuhamba kunye nokusebenza ngaphandle kweenguqu kwiiparamitha ze-spatiotemporal gait. I-Ergonomics, i-65 (1), i-147-158. doi.org/10.1080/00140139.2021.1961876