Self-ulawulo umthambo kunye nezemidlalo

Akukho mfihlelo yokuba umzimba owenziwe umzimba unempembelelo yokuphilisa emzimbeni womntu. Le nyaniso iyaziwa kwixesha elidala. Inyaniso yokuba imidlalo ibaluleke kakhulu ekulwa nezifo kwaye inokwandisa ubomi bethu, iingxelo zezizukulwana ezininzi zefilosofi kunye noogqirha baye babonisa. Ngokomzekelo, u-Aristotle wathi i-organic living experience a constant need for movement, kwaye akukho nto ininzi ayichithisi umntu njengento engasebenzi.

Ukwenza imidlalo kuyisiluleko esinamandla. Intlangano efanelekileyo yoqeqesho ivumela ukuphucula uphuhliso lomzimba, ukwandisa ukusebenza kakuhle kwaye kusebenze ukusebenza kwazo zonke iinkqubo zomzimba.

Nangona kunjalo, iindlela zemfundo engokwenyama azikwazi ukusetyenziswa ngokungenakuqhathaniswa kwaye zingalawuleki. Eyona ndlela ihamba phambili, iya kuba yinto engasebenzi, kwaye yimbi - iya kubangela ingozi engenakulungiswa kwimpilo. Ukukhusela imiphumo emibi yezemidlalo, ukulawula nokuzithiba kuyadingeka xa usebenzisa. Zonke ezi zinyathelo ziyancitshiswa ukuxilongwa komzimba.

Kukho iintlobo ezahlukeneyo zokulawulwa kwezemfundo kunye nezonyango. Kakade, zibalulekile kwimidlalo. Kodwa ke indawo ekhethekileyo inokuzithiba ekusebenzeni ngokuzilolonga umzimba. Injongo yaso ephambili kukuphucula izifundo ezisekelwe kwiinkcukacha malunga nomzimba womzimba.

Iinjongo ezijoliswe kuzo

Omnye wabagijimi, abaqalayo ngokubanzi, kufuneka bazi izizathu zokuzithiba xa usebenzisa. Oku kuya kubangela izakhono zokuzihlola kunye nokuqeqesha, kwaye kuya kwenza umsebenzi osebenza ngokusemgangathweni womqeqeshi, ugqirha notitshala.

Kuthetha ukuthini ukuzithiba xa usebenzisa umzimba? Akayinto enye ngaphandle kokubukela uphuhliso lwakhe lwempilo kunye nempilo, kunye nokunyamezela koqeqesho kunye nomthwalo wokukhuphisana.

Izindlela zokuzithiba ekuzilolweni komzimba zingabelana ngezigaba ezimbini. Iyokuqala yazo injongo. Ukusebenzisa le ndlela, unako ukulinganisa uze ubonise iimpawu ezinobungakanani be-anthropological, kubandakanya ubude kunye nesisindo somzimba, ibhinti yesifuba, njl., Kwaye uqhathanise ukusebenza kwezemidlalo kunye neenkcazo zokuphuhliswa kweqela elithile le-muscle.

Indlela yesibini, ongayisebenzisa ngayo ukuzithiba xa usebenzisa, iyakwazi ukuzimela. Ivumela umntu ukuba ahlole imeko yezempilo kunye nomnqweno wokudlala imidlalo, imizwa, ukukhathala, ukuphazamiseka kokutya kunye nezinye iimeko.

Ukuzithiba xa ukwenza umzimba usebenza kakuhle usebenzisa idayari. Kuya kuba ngumbhalo apho ubungakanani kunye nemithwalo yemithwalo yemidlalo iya kubhalwa, iziphumo ezifunyenweyo. Idayari kufuneka ibonise iimpawu ezizimeleyo kunye neenjongo zobume bomzimba ngexesha loqeqesho.

Umdlali wokuzilawula

Wonke umntu kufuneka alandele imeko yomzimba wakhe. Kubalulekile ukwenza oku kunye nalabo ababandakanyeka kakhulu kwimidlalo. Idata efunyenweyo iya kunceda ukuphonononga impembelelo yokusebenza ngokomzimba kunye nokusetyenziswa kweendlela ezahlukeneyo zoqeqesho. Zonke iziphumo mazibhalwe phantsi kwincwadi.

Ziziphi iiparitha zokuzithiba xa wenza umzimba kunye nemidlalo? Eyona nto ibaluleke kakhulu kuyo. Unako ukunikezelwa ngokufanelekileyo, okwanelisayo okanye okubi. Kungenxa yentlalo-ntle yokuba imeko jikelele yomzimba we-athlete kunye nenkqubo yakhe ye-nervous central ibonakala. Ngaphandle kokungaboni kakuhle, umntu unokuthetha ngokumalunga nokuqeqesha ngokuchanekileyo okwandisa umsebenzi womntu.

Enye ipharamitha yokusebenzisa ukuzithiba yimiqobo kunye nobude bokulala. Yingakho idayari yomdlali ibonisa iinkqubo zokulala nokuvusa, kunye neziganeko zobuthongo (eziphakathi, ezingenasiphelo, njl.). Le parameter ibaluleke kakhulu kumqeqeshi. Emva koko, ebudeni bobusuku emzimbeni womntu, iinkqubo zokubuyiselwa ziyasebenza. Ukuphazamiseka kokulala, kwanefuthe elibi kwinkqubo yesantya ephakathi kunye nempilo yomdlali.

Ukuzithiba ngexesha lokuzivocavoca umzimba kufuneka kuhlolwe kunye nesalathisi semeko yomzimba, njengokwenziwa komsebenzi. Ingaba yinto enhle, eyanelisayo kwaye iphantsi. Njengomgaqo, ukuhlolwa okuphezulu kweparameter kunokwenzelwa impilo enobulunga nokulala. Nangona kunjalo, oku akusoloko kunjalo. Ngamanye amaxesha umdlali, nokuba unempilo enempilo, kukho ukusebenza okuncitshisiweyo. Ukuba loo nto kunye nokungafuni ukufumana umsebenzi wokuzilolonga kuthatha iintsuku eziliqela kumqolo, ngoko kuyimfuneko ukuxelela umqeqeshi kunye noqhagamshelwano olufanayo nogqirha. Impilo engafanelekiyo inokubangelwa kukugqithisa.

Umbuso womzimba uchazwa ngumdla. Le pharamitha ibaluleke ngakumbi kwiimeko xa ukuzithiba kuqhutywa ngexesha lokuzivocavoca. Ukutya okulungileyo kuthethwa ngomzimba oqhelekileyo emzimbeni. Ngokuchaseneyo, ukungabi naso isidingo sokutya kwimizuzu yokusa, kunye namahora angama-2-3 emva kokuqeqesha, kubonisa ukuba kukho ukuphulwa komsebenzi kwezinye izitho ezithile.

Kwinkqubo yokuzithiba ngexesha lokuzivocavoca, umdlali kufuneka ahlawule ingqalelo yokukhupha. Oku kuyinto eqhelekileyo, ebonisa isimo somzimba. Ngokuqeqeshwa kakuhle kwemisipha, ukujuluka kuncitshiswa. Ukwandisa izinga layo ngefomu yezemidlalo ephezulu kubonisa ukukhathala.

Ukongeza kwi-data engasentla, i-diary yokuzijonga iyabonakalisa iiparitha ezifana nokupasa komyinge kunye nomyinge we-pulse, kunye nokulinganiswa kwesisindo. Kukho kunokwenzeka ukugweba umsebenzi wentliziyo kunye nenkqubo ye-vascular, ubukhulu bomthwalo kunye nombuso jikelele wendalo.

Ukubaluleka kokuzithiba xa kusebenze kakhulu. Idatha efunyenweyo yinto encedo, ivumela umdlali kunye nomqeqeshi ukuba ahlalutye izifundo kwaye, ukuba kuyimfuneko, ulungelelanise icebo loqeqesho. Nangona kunjalo, kufuneka kukhunjulwe engqondweni ukuba nokuba ukuzithiba okuthe ngqo kunye nokuzilawulayo akunakho ukubeka endaweni yokulawulwa kwamagqirha.

Kwabo baqhuba ukuqeqeshwa okuzimeleyo

Izindlela zokuzithiba kwinkqubo yokusetyenziswa kufuneka zisetyenziswe kuphela ngabadlali. Kubalulekile kulabo banomdla wokubhukuda, ukuhamba ngebhayisikili, ukugijima, njl. Idatha efunyenwe ekuziphatheni, kwaye kulo mzekelo icwangciswe kwidayari, enokungafani kwincwadi ye-athlete.

Kulabo abazimela ngokuzimeleyo kwinkcubeko engokwenyama, kucetyiswa ukuba ungabhalisi nje ulwazi malunga nomsebenzi we-muscular kunye nokuphendula kwendalo eyenziwa ngexesha elifanayo. Kulo diary, idatha ibonakaliswe kwimeko yokuphumla.

Ukukhula nokulawula ubunzima

Iifom zomzimba kunye namandla okusebenza omzimba womntu uya kutshintshwa ubomi bakhe bonke. Kodwa ngokukodwa le nkqubo ingabonwa ngexesha loqeqesho. Izindlela zokuzithiba xa usebenzisa, ukugqiba iimpawu kunye nenqanaba lophuhliso lomzimba, kufaka inkcazo yemigangatho ye-anthropometric, indices kunye nokulungiswa. Idata efunyenweyo ivumela ukutyhila ezo zinguqu ekuphuculweni ngokwenyama ezenzeka ngenxa yoqeqesho.

Ukuze usebenzise ukuzithiba ngexesha lokuzilolonga ngokuzimeleyo, kubalulekile ukwenza imilinganiselo ye-anthropometric yesibindi, isisu, isisigxina, umlenze ongezantsi kunye ne-hip nge-periodicity ethile (inyanga, iveki, njl.) Kunye nokurekhoda ubunzima bomzimba. Kwidayari yokuzithiba kuyacetyiswa ukuba ungene zombini amandla ebrashi yomsila kunye nenani leemali eziphantsi.

Ukuthatha ukuzithiba ngexesha lokuzilolonga ngokuzimela, kubalulekile ukugcina iimpawu ezifana nobude nomzimba. Ezi zikhokelo zibaluleke kakhulu.

Kubalulekile ukukhumbuza ukuba ukukhula okukhulu kunomntu kubonwa ngeeyure zokusa. Emva koqeqesho olunzulu, kwaye ngokuhlwa, ubude bomzimba buyehla ukusuka kumitha emitha emibini kunye nokunye. Ngaloo ndlela, xa uqhuba umzimba kunye ne-bar, i-disc intervertebral iyahlanganiswa. Oku kubangela ukunciphisa ekukhuleni komdlali nge 3-4 cm.

Ngokuphathelele ubunzima bomzimba, lo mqondiso weenjongo zombuso womzimba uphinde utshintshe kwinkqubo yokusebenza ngokomzimba. Oku kubonakala ngokukodwa kwizigaba zokuqala zemidlalo. Utshintsho kwisisindo somzimba senziwa ngenxa yokushisa kwamafutha kunye nokubuya kwamanzi amaninzi. Emva koko, ubunzima buzinzileyo. Iimpawu eziqhubekayo zalesi sixhobo se-anthropometric ziya kuxhomekeka kwi-orientation yoqeqesho. Umzimba womzimba womdlali unako ukunciphisa nokwandisa. Umntu osebenzisa ukuzithiba kwinkqubo yokuzimela ngokuzimeleyo ngokuzivocavoca umzimba, uyakwazi ukuhlaziya uqeqesho lwabo. Ngoko, ukuba umzimba ufumana imithwalo encinci, ubunzima bomzimba buncitshiswe ngaphantsi kwamakhulu amathathu amagremu. Ubungakanani bemigangatho yengqesho kukuvumela ukuba ulahle amagremu angama-400-700. Umthwalo omkhulu udala ukulahleka kwesisindo ukusuka kwi-800 grams okanye ngaphezulu.

Ukulawula umlinganiselo womzimba unokufezekiswa ngoncedo lwe-Broca-Brugsha index. Ubunzima bomzimba, ngokwale nqondiso, lilingana nokukhula komzimba womntu, kuncitshiswa ngekhulu.

Xa ukubeka iliso kwimeko yomzimba ngexesha loqeqesho lwezemidlalo, isalathisi sesisindo seCetetti sinokusetyenziswa. Ukubala, kufuneka uhlule ixabiso lemzimbeni ekukhuleni. Isiqhelo sithathwa njengesimo apho ubunzima bomlinganiselo omnye ukuya kwamatentimitha amathathu kuya ku-400 ukuya ku-400 g ubunzima kumadoda kunye no-325 ukuya ku-375 g kwabasetyhini.

Ezinye izikhombisi zokuphuhliswa komzimba

Xa kuqhuba ukubeka iliso, kubalulekile ukulinganisa umgca wesifuba. Ukuphuhliswa kwayo kakuhle kukuqinisekisa ukuba impilo enempilo. Ukuphanda i-circumference yesifuba kufuneka ibe nokuphumla, ukulinganisa lesi sibonakaliso kokubili ngethuba lokuphefumlelwa nokuphefumlelwa. Umahluko kwimilinganiselo efunyenweyo ayikho into engaphezu kwesibindi sokuhamba. Kuxhomekeke kuhlobo lokuphefumla kunye nokuphuhliswa kwezihlunu.

Xa usebenzisa ukuzithiba xa usebenzisa, kuyimfuneko ukulinganisa amandla e-muscular yezandla. Ngenxa yoko, kukho i-device ekhethekileyo ebizwa ngokuba yi-dynamometer. Izibonakaliso zamandla e-muscular ezandleni zixhomekeka ngqo kwi-circumference yesifuba, isisindo somzimba, njl njl. Ngokuqhelekileyo, amandla esandla sabantu anama-60-70 ekhulwini ekhulwini lomzimba, kwaye amandla amabhinqa angama-45-50 ekhulwini.

Ukuzithiba kwamanyathelo amandla omzimba wezihlunu. Le yindlela yamathambo okugqithisa umgca wesipelini. Ubukhulu bayo ngokuthe ngqo kuxhomekeke kwiminyaka yobudala kunye nesondo, umsebenzi kunye nesisindo somzimba.

Ukuzibeka iliso kwicandelo libonelela nge-spirometry. Ngexesha elifanayo, i-ZHEL ilinganiswa - umthamo womoya okhupha kumaphaphu. Iimpawu zale khombisi zibonakalisa ukunyaniseka kweengxube zamaphaphu kunye namandla emisipha yenkqubo yokuphefumula.

Ukulawula umsebenzi we-vascular kunye nentliziyo

Ekusebenziseni ngokomzimba kubalulekile ukunyamekela uluntu. Ibonisa impendulo yeendlela kunye namalungu omzimba womntu ukwenza umsebenzi owenziwe ngokomzimba. Esona sibonakaliso esibalulekileyo kulo mzekelo zibonakaliso zenguqu ekusebenzeni kwenkqubo yokuphefumula, kunye neempahla kunye nentliziyo.

Ziziphi iindlela zokuzithiba xa usebenza ngokusemgangathweni? Ukuxazulula umba wexabiso elithile lomthwalo wokuqeqeshwa, iimilinganiselo zenziwe ngezinga lentliziyo (izinga lentliziyo) kunye noxinzelelo lwegazi. Ukusuka kwezi zikhombisi kuxhomekeke kakhulu kumsebenzi womntu.

Ixabiso lentliziyo

Ziziphi iindlela zokuzithiba xa usebenzisa, ukuvumela ukuba ufumane le xabiso? Umzekelo, ukulinganisa i-pulse ekuphumleni, umqeqeshi kufuneka abe kwindawo yokuhlala. Ngelo xesha, kuyimfuneko ukuziva i-artery, i-drowsy okanye i-radial umthamo, ukubalwa intliziyo iqhuba imizuzwana emihlanu. Yenza le mibini okanye kathathu ngokulandelana. Emva kokufumana idatha, ixabiso lentsingiselo liphindaphindwe ngu-12 Lokhu kunika ithuba lokukwazi inani leentlanzi zenhliziyo ngomzuzu. Abantu abangafundanga, izinga lokushaya kwentliziyo li-60-89 bpm.

Ukugqithisa kwemida emiselweyo kubonisa ukuba kungenzeka ukuba i-tachycardia, kunye ne-pulse engaqhelekanga inokuthetha nge-bradycardia. Kwakhona, izinga eliphezulu lentliziyo (80-85 bpm) ekuphumleni libonisa ukukhathala komzimba. Ewe, emva kokuqeqeshwa, ukuqhuma komntu kuba rhoqo. Nangona kunjalo, ngokuphulukana ngokuqhelekileyo, umzimba kufuneka uchithe imizuzu emihlanu ukuya kweyishumi. Esi simpawu siya kuba ubungqina bokusebenza ngokusemgangathweni.

Uxinzelelo lwegazi

Esi sibonakaliso sibhekisela kwinjongo. Akusiyo imfihlo ukuba oku okanye ukunye ukuguqulwa kweengcinezelo zegazi kubonisa isigqi somsebenzi wenhliziyo.

Kukho iintlobo ezahlukeneyo zokuzithiba ekuzilolweni ngokomzimba, ezisetyenziswe kwimidlalo yezemidlalo, evumela ukuba uhlole imeko yomzimba. Phakathi kwabo - iimvavanyo zokusebenza. Ngoko, ngokuqeqeshwa ngokwasemzimbeni okuzimeleyo kunconywa ukwenza ama-sit-ups angamashumi amabini, ugcine kwisigamu somzuzu. Emva koko, umqeqeshi kufuneka ahlale ethule imizuzu emithathu. Inqanaba lentliziyo ukusuka kwi-100 ukuya kwi-130 ibhokhwe ngomzuzu emva kokuba umqhubi womsebenzi uza kubonisa izinga eliphantsi lomthwalo, u-130-150 ukubetha / umzuzu kuya kuba ngumqondiso we-average intensity.

Ngamanye amaxesha i-pulse kunye nale ndlela yokuzilawula ingakhula ukuya kwi-150-170 ibhokhwe ngomzuzu. Isalathisi esinjalo sibonisa umthwalo wokugqibela. Ixabiso elifunyenweyo libhekiselele kwi-self-control.

Umqathango wesimiso senzwa

I-CNS yinkqubo enzima kakhulu kwiinkqubo zomzimba. Iqukethe amaziko aphuculwe ngengqondo, eyenzelwe ukuhlalutya utshintsho kwiimeko zangaphandle nangaphakathi. Nguye olawula yonke imisebenzi yomzimba womntu. Umsebenzi oyintloko kwinkqubo yesistim ephakathi yinkcazelo echanekileyo kunye ngokukhawuleza yolwazi oluyimfuneko. Umsebenzi wale nkqubo kufuneka kwakhona uhlolwe xa usebenzisa ukuzithiba xa usebenzisa. Ngenxa yoko, kukho indlela yokwenza uvavanyo lwe- orthostatic. Iziphumo zophando olunjalo zibonisa ukukhutshwa kwe-CNS.

Ukufumana iinkcukacha eziyimfuneko, umntu kufuneka athathe isikhundla esifanelekileyo, aphumle ama-5-10 amaminithi aze abale ukutshiza kwakhe. Emva koko, kufuneka uphakame kwaye ulinganise izinga lentliziyo kwindawo yokuma. Ukwahluka kwixabiso le-pulse ngomzuzu omnye kwaye ubonise isimo se-system central ne-system. Ngoko ke, ngokubhokoxa okubuthathaka, eli xabiso liza kusuka kwi-0 ukuya ku-6, ngokuqhelekileyo-ukususela kwi-7 ukuya kwe-12, kwaye xa liphila kwaye liphakanyisiwe, ngokulandelanayo, ukusuka ngo-13 kuya kwe-18 kwaye ukususela ngo-19 kuya ku-24 ukubetha ngomzuzu.

Ukuzibeka esweni kwindlela yokusebenza kwenkqubo ye-nervous kunconywa ukuba kuqhutywe ngoncedo lokubonwa kwempembelelo ye-skin-circular circulars of the organism. Inqunywe ngokuqhuba amaxesha amaninzi phezu kwesikhumba kunye nayiphi na into engacacanga. Ukuba indawo yoxinzelelo iya kuba yincinci, ke le mpendulo iya kubonisa ukuba ukuphendulwa kwemisipha yomzimba kusemgangathweni oqhelekileyo. Umbala omhlophe okanye obomvu wendawo yesikhumba kuya kubonisa ukunyuka okuphezulu okanye okwandisiweyo kwiinqanawa zesikhumba, okubonakalayo, njengomthetho, ngexesha lokukhathala, ngexesha lokugula okanye ukunyanga ngokupheleleyo.

Self-uvavanyo CNS ukusebenza ngexesha msebenzi owenziwayo:

• test Romberg, ukuba ukubona kwephulwa kuvuselele;
• Yarotsky test ukujonga uvakalelo umda izixhobo vestibular;
• yeminwe-nose uvavanyo.

Ukusetyenziswa imithetho yezempilo

Umntu ngamnye, ukongeza self-esweni ukuphunyezwa imisebenzi ezemidlalo, kufuneka babe nako ukulungiselela kakuhle umsebenzi wabo kunye nokuzonwabisa. Ngamanye amazwi, ukuba uyigcine imithetho malunga nempilo yakho. Le ibandakanya iinkalo eziliqela, ezizezi:

• bagcina yemihla ngemihla;
• ukudla okunazo zonke;
• ngococeko umzimba, izihlangu kunye neengubo;
• ekuphepheni imikhuba eyingozi.

ukubambelela ngokungqongqo yonke imithetho enjalo yinto ebalulekileyo ekugcineni impilo eqhelekileyo kunye nolondolozo lwempilo.