Eminyakeni yamuva sibone umkhuba okhulayo wokuzivocavoca emazingeni okushisa aphezulu, njengasendabeni ka Yoga Eshisayo. Abasubathi abaningi bazizwa bengcono lapho beshiya izikhathi zabo zokuqeqesha namahembe acwilisiwe; mhlawumbe ngenxa yokuthi zihlobanisa nomuzwa omkhulu wokuphumelela.
Kubonakala sengathi kuvela imfashini entsha ephambene ncamashi nokushisa: ukujima okubandayo.
Siyakutshela ukuthi bahlanganisani, yiziphi izinzuzo zabo futhi uma kufanele uhambe nejazi elisindayo ukuze ugweme ukubamba umkhuhlane.
Kuyini ukujima okubandayo?
Ngaphandle kokungabaza, okugqamayo ngalolu hlobo lokuqeqeshwa izinga lokushisa. Ngokuvamile zisungulwa phakathi kuka-7 no-15º C. Nakuba ungathola lelo qondo lokushisa ebusika, kwezinye izinkathi zonyaka kuzodingeka ubheke izikhala ezinikeza lolu hlobo lokuqeqeshwa.
Uma ususezingeni lokushisa elifanele, ungenza kahle kakhulu noma yiluphi uhlobo lwesimiso ezingeni lokushisa eliphansi, kodwa kuyiqiniso ukuthi ezinye zisebenza kangcono kunezinye. Isibonelo, i-yoga neminye imisebenzi edinga ukuguquguquka ayilula ikakhulukazi emakhazeni. Esikhundleni salokho, i-high-intensity interval, i-cardio, kanye nezinqubo zokuqeqeshwa kokumelana zisebenza kahle endaweni ebandayo.
Kungakhathaliseki ukuqeqeshwa kwakho, izinga lokushisa eliphansi liyakwenza ukufudumeza kubaluleke kakhulu. Ku Ucwaningo, eyanyatheliswa ku-Medical Science Monitor, kwaboniswa ukuthi ukushisa kwenza imisipha nemigqa iguquguquke, ngakho ingozi yokulimala ingancishiswa (ngezinga elithile). Nokho, lapho izinga lokushisa lincipha, umzimba uba minyene futhi uvame ukulimala. Ungase uzizwe uqine nakakhulu. Ngakho uma siyokwenza ukuqeqeshwa okubandayo, ukufudumala kubalulekile.
Kusilethela ziphi izinzuzo?
Ungase uzibuze ukuthi kungani ungafuna ukwenza umsebenzi obandayo uma konke ofuna ukukwenza ukuhlala embhedeni.
Isiza ukugcina umzimba wakho upholile
Uma uzivocavoca isikhathi eside (noma ushuba kakhulu), umzimba wakho uzokhiqiza ukushisa okwengeziwe. Konke lokho kushisa kufanele kuqedwe ukuze izicubu nezitho zangaphakathi zisebenze kahle.
Njengoba uziqeqesha, umzimba wakho uthumela igazi eliningi engxenyeni engaphandle yesikhumba sakho njengoba ufudumala. Lapho, igazi lakho likhipha ukushisa futhi liphole, bese libuyela emzimbeni futhi libuyele enhliziyweni, lisize ukugcina izinga lokushisa lakho elingaphakathi liphansi. Ngakho-ke uma kubanda ejimini, indawo yesikhumba izophola futhi ukushisa kuzohlakazeka kalula.
Njengoba wazi kahle, umjuluko ungenye indlela yokupholisa emzimbeni. Uma uziqeqesha kanzima (noma endaweni eshisayo), umzimba wakho ukhiqiza umjuluko ukuze usize ukupholisa umzimba futhi uvimbele ukushisa ngokweqile.
Lapho umjuluko uhwamuka esikhumbeni, uzwa umuzwa wokupholisa. Uma uziqeqesha ngezinga lokushisa eliphansi, umjuluko esikhumbeni sakho nasezimpahleni akuhwamuki ngokushesha, futhi kuzoba indawo ebandayo esiza ukupholisa umzimba wakho.
ungazama kakhudlwana
Uma umzimba wakho ungezwa sengathi wenza umsebenzi owengeziwe (ukugcina izinga lokushisa lomzimba), ungagxilisa amandla ekusebenzeni kangcono kakhulu.
En Ucwaningo, eyanyatheliswa kuyi- Plos One, kwatholakala ukuthi izinga lokushisa elifanele lokuqeqesha lipholile kodwa alibanda, liphelele phakathi kuka-7 no-15º C. Abacwaningi babheke abagijimi bemarathon futhi banquma ukuthi ukusebenza kahle kakhulu kwenzeka kulelo banga lokushisa .
Anjani amakilasi okuqeqesha abandayo?
Okwamanje azikho izikhungo eziningi ezivumelana nalolu hlobo lwesiyalo, nakuba zizofika nakanjani. Okwamanje, i- ijimu ye-brrr wenza lolu hlobo lokuqeqeshwa eManhattan. Njengamanje banikela ngezinhlobo ezintathu zokuqeqeshwa:
- Ukujima okubanda kakhulu kusethwe ku-7ºC. Ukujima kwe-High Intensity Interval Training (HIIT) okuhlanganisa izintambo zempi, ukujima kwesisindo somzimba, nokuvivinya umzimba ukumelana.
- Ukuqeqeshwa kwesibili kwenziwa ngo-12º C. Usebenzisa ama-slideboard namasandbag.
- Ukuqeqeshwa kwesithathu inguqulo ehlukile ye-yoga ku-15º C.