Noma yimuphi umbhukudi unentshisekelo yokubhukuda ngokushesha okukhulu, kodwa usebenzisa amandla amancane. Kukhona abazalwa nalesi siphiwo, okumele basiqeqeshe ukuze isikhathi ngasinye singashayi. Ukubhukuda kungenye yezemidlalo eyingozi kakhulu ngenxa yethonya layo eliphansi emalungeni, ngakho noma ubani obeka izingqondo zakhe kukho angathuthuka kakhulu. Lapha sikukhombisa incazelo ye INKWETHU, igama elisetshenziswa kakhulu kubathandi balo mdlalo.
Yini i-SWOLF?
Lena ingxube yamagama esiNgisi «ukubhukuda» (bhukuda) kanye nezinhlamvu ezintathu zokugcina zegama elithi «igalofu». Leli gama elakhiwe ngu-Ernest C. Maglischo lazalwa eminyakeni engaphezu kwe-15 edlule; futhi lokho kusetshenziselwa ukwazisa impinda ngayinye njengasegalofu, lapho inhloso kuwukunikeza inani elincane lama-stroke ngangokunokwenzeka. Lapho isikolo sakho siphansi, uzoba ngumbhukudi ongcono.
Ukubhukuda ngokushesha okukhulu, kodwa ngaphandle kokukhathala kakhulu kungenxa yokuhlanganiswa kwamanani aphakathi kokubili ubude nesilinganiso sokushaywa unhlangothi. Phakathi kobude obuhlanganisayo nge-stroke ngayinye kanye nenani lemivimbo oyithathayo, kukhona ubuhlobo obuseduze kodwa obuhlukile, ngoba uma ubhukuda ngobude obuningi, uvame ukunciphisa inani lemivimbo oyithathayo futhi ngendlela efanayo. Lokhu kungaba yinto enhle, kodwa kungabi ngcono.
Uma senza imivimbo eminingi, sidinga amandla amaningi ngokuvamile avela ku- i-anaerobic metabolism, okubangela ukuthi uzikhathaze ngokushesha, unciphise ijubane futhi unciphise isivinini sakho sokubhukuda.
Njengoba amamitha owafakayo ekuphindaphindweni ngakunye akhuphuka, inani lemivimbo ngomzuzu lizoba lincane. Futhi ngokuphambene nalokho, ngokwedlulele ubude be-stroke ngayinye, inani lemivimbo lincishiswa ngaphezu kwalokho okutusekayo, ukulahlekelwa umfutho futhi kwandisa isivinini sakho sokubhukuda.
Kusobala ukuthi isimo sakho somzimba siyisici esinqumayo sokugcina inombolo emaphakathi yokushaywa ngomzuzu; kodwa indlela yakho yokubhukuda izoba yisici esibalulekile ekugcineni ubude be-stroke obuhle.
Ibalwa kanjani iSwolf?
Okwamanje kunamawashi amaningi ezemidlalo ahlinzeka ngale nkomba, kodwa sizokufundisa ukuthi ubalwa kanjani ukuze ugweme ukuziqeqesha ngewashi.
Yenza ukuphindaphinda okuningana kwamamitha angama-50 kuye kwangama-200, kuye ngezinga lakho, ubala imivimbo. Yenza impinda yokuqala bese ubhala phansi isikhathi nemivimbo oyenzile kulelo qoqo lokuqala. Ifomula okufanele uyenze yile:
I-SWOLF = isikhathi (ngemizuzwana) + inombolo yemivimbo
Isibonelo, uma ubhukude amamitha angu-50 kumasekhondi angu-35 usebenzisa imivimbo engu-40, uzothola i-SWOLF engu-75.
Uma sesinalelo phuzu njengereferensi, inhloso izoba ukunciphisa idatha ekuphindaphindweni okulandelayo, noma ngokukhulisa ubude be-stroke, ukwehlisa imvamisa noma ukuthuthukisa zombili izici ngesikhathi esisodwa. Ochwepheshe batusa ukuqala ngokwandisa ubude, ngoba ngaleyo ndlela uzothuthuka ngobuchwepheshe. Khona-ke kufanele ugxile ekuthuthukiseni imvamisa, futhi ekugcineni, hlanganisa izici zombili.