Inani elikhulu labantu emhlabeni lifa nsuku zonke kusukela ezifweni zenhliziyo. Abantu bayeka ukuhamba, bashintsha ekudleni okusheshayo futhi bazilahla ekufeni okusheshayo. Ukuze siqonde ukuthi izivivinyo ezibalulekile zenhliziyo, kudingeka siqonde uhlelo lokunikezelwa kwegazi emzimbeni.
Zonke imisipha iyinhliziyo encane
Isistimu yethu yokujikeleza iqukethe inhliziyo nemithambo yegazi, okungama-20% ayi-arteries emikhulu nemithanjeni, kanti ama-80% angama-capillari. Ama-Capillari yizona zitsha ezincane kunazo zonke, kodwa zimelela iningi. Inhliziyo iqhuma igazi nge-arteries, futhi kufika kuma-capillaries ifika ngokunyakaza kokunyakaza nokucindezelwa kwegazi. Ngenxa yalokho, uma kungabikho ukunyakaza, ama-capillary awahlinzeki ngokugcwele ngegazi, okusho ukuthi ukudla okunomsoco wezicubu kuyadlulela, okunikezwa "ngempahla" yezitsha ezincane kakhulu. Kulesi simo, sibona ukuthi imisipha ngayinye iyipompo - isimo esincishisiwe enhliziyweni. Uma imisipha isebenza, iseli ngalinye lithola isilinganiso "sokudla".
Ukuzivocavoca
Ukuzivocavoca ukuqinisa inhliziyo - kungakhathaliseki uhlobo lwe-cardio (akubizwa nje ngokuthi i-cardio), umthwalo. Futhi ngoba inhliziyo ayibalulekile kakhulu, futhi isikhathi. I-cardio enhle yilapho uthuthumela kusuka emsebenzini.
Phakathi kwezinhlobo ze-classic zomsebenzi womzimba kusukela esikhathini esidlule, ukuvivinya umzimba okuwusizo kakhulu kuyabhukuda , kugijima, ukuhamba ngebhayisikili, nokuhamba okusheshayo. Kulesi simo, kubalulekile ukuthi ukunyakaza akubandakanyi i-jerks (i-basketball ne-jumping ebukhali ibhekwa, isibonelo, inobungozi enhliziyweni), kodwa ngokunyakaza okuhamba phambili futhi okuqhubekayo kwesikhala.
Inkimbinkimbi yenhliziyo
Sizokwenza umzimba wokuqeqeshwa kwenhliziyo futhi ngesikhathi esifanayo sishise isisindo esiningi emzimbeni.
- Sikhothamela ngamadolo bese senza ukuphefumula nokuphefumula ngesantya esinamandla ngokuphakama kwezandla.
- Izandla phambi kwesifuba - ama-squats. Senza isethi ngezandla phambi kwesifuba, ngokuphakanyiswa kwezandla, nangokwehla kwezandla ohlangothini oluhlangene no-diagonal. Izikwele zibhekwa njengama-cardio umzimba olinganiselayo kakhulu, ngakho-ke kufanelekile ukugxila kubo.
- Siphambuka kusuka emlenzeni kuya komunye, ngenkathi sigoqa izingalo zethu emaceleni.
- Phenduka kusukela ohlangothini kuya kwesokunene - izandla ndawonye, imilenze ingabhidli phansi, amadolo aphelile.
- Siyazungeza izingalo ezungeze isiyingi bese siqina, lapho izandla ziwela phansi.
- Izandla phambi kwakho, sidonsa ngezandla ngezindlela ezihlukile, njengokungathi sithende ezandleni zebhanti elithambile. Bese senza "ukwelula" ngezandla zombili ngesikhathi esisodwa.
- Siyanqamuka, sinciphisa izingalo zethu phansi, sukuma, siphakamise izingalo zethu phezulu phezulu.
- Siyaxosha, sithwala isisindo somzimba enyaweni, sisukume bese sisusa umlenze ogobile esifubeni.
- Sihamba ukusuka kolunye uhlangothi.
- Imilenze ibanzi kunamahlombe, izingalo zibekwe phambi kwethu, siphakamisa izingalo bese sizixhuma.
- Siyanciphisa izandla zethu, sibaphakamise ezingeni lamahlombe bese sibanciphisa ku-IP.
- Shiya izandla ezingeni lehlombe, uzibophe phambi kwesifuba, uqondise futhi uhlukanise eceleni.