Thola ukuthi yikuphi ukuzivocavoca okuhle kakhulu kwabesifazane abane-PCOS
Akukho umbuzo wokuthi umsebenzi ovamile owenziwe ngokomzimba kubalulekile kwabesifazane abane-PCOS. Akusikho nje ukusizivocavoca okuqhubekayo ekulawuleni isisindo nokuthuthukisa isimo sengqondo, kodwa kungasiza ngokuzala, isifo esincane esiphansi kanye nezinye izinzuzo eziningi zezempilo . Ngezinye izikhathi, abesifazane abane-PCOS bagwema ukusebenzisa umzimba noma ukuzama imisebenzi emisha ngenxa yokwesaba. Mhlawumbe banomuzwa wokuthi ubukhulu bawo bubavimbela ekuzivocavoceni okuthile noma bazizwa bengaboni kahle.
Izinkinga zomzimba zingabamba abesifazane njengabanye abafuni ukubonwa ukuzivocavoca. Kodwa ukwesaba akufanele kudlule kakhulu izinzuzo zokuthutha imizimba yethu
Udinga ukuzivocavoca okungakanani? Izinkombandlela zikaHulumeni zincoma abantu baseMelika ukuthi okungenani imizuzu eyi-150 ngesonto yomsebenzi we-aerobic olinganiselayo noma imizuzu engama-75 ngesonto lomsebenzi wokuzikhandla we-aerobic ngaphezu kwezinsuku ezingu-2 zokuqeqeshwa kokumelana nesonto ngalinye ukuphathwa kwesisindo. Njengomgomo jikelele, uhlose imizuzu engu-30 yomsebenzi usuku ngalunye. Kodwa phumula, akudingeki kwenziwe njalo ngesikhathi esisodwa. Amaminithi angu-15 omsebenzi wokusebenza ngokomzimba afana nesamba esifanayo nokwenza umsebenzi wokuthungwa kwamaminithi angu-30. Okufanayo nakweminye imizuzu engama-10 yokwenza umsebenzi omfushane. Vele uqiniseke ukuthi ukukala kwenhliziyo yakho uphinde ugcinwe ku-60% kuya ku-75% isilinganiso sakho esiphezulu.
Uma usulungele ukuqala ukuthutha umzimba wakho ukuze ujabulele futhi uthole izinzuzo zezempilo noma uma usuvele uzivocavoca njalo futhi ufuna ukuphoqa umzimba wakho ngaphezulu, nansi imizimba emikhulu, emnandi kakhulu yabesifazane abane-PCOS okufanele bayenze.
Thatha I-Stride
Ukuhamba ngomunye wemisebenzi engcono kakhulu ye-PCOS ngoba ingenziwa noma kuphi futhi idinga kuphela izicathulo zokuhamba. Uma ungakujabuleli ukuzodwa ukuhamba wodwa, vula umculo noma ucele umngane ukuthi akujoyine. Qinisekisa isimiso sakho sokuhamba ngokungeza izikhathi: ukuhamba okunye ukuhamba amahora angu-5 ngezinga elilinganayo bese uhamba ngezinyawo ezingu-5 zokuhamba noma ukugijima okusheshayo.
Vary umzila wakho ngezikhathi ezithile kuya kokubili okufaka emagqumeni nasezindaweni eziphambili.
Pump It Up
Abesifazane abane-PCOS bangakha imisipha ngokushesha, izindaba ezinhle uma uzama ukushisa amakholori engeziwe. Sebenzisa lokhu ngenzuzo yakho ngokuphakamisa izinsimbi kabili ngesonto. Awuqinisekile ukuthi uzoqala kuphi? Setha iseshini nomunye wabaqeqeshi egumbini lakho lokuzivocavoca ukuze uthole isimiso semfundo esethula (ezinye izigubhu zizokwenza ngenjabulo lokhu mahhala njengengxenye yobulungu bakho). Ngaphezu kwalokho, cabangela ukuhlangana nomqeqeshi njalo ngenyanga noma ukuze ushintshe isimiso sakho. I-Les Mills Bodypump ethandwayo, isigaba esinikezwa kakhulu emazweni amaningi e-US futhi ihlanganisa ihora lokuqeqeshwa kwesisindo seqembu kumculo osebenza wonke umzimba.
Thola okumanzi
Ukuzivocavoca kwebhuku njengokubhukuda kanye ne-aqua aerobics noma i-zumba yimisebenzi emikhulu yabesifazane abane-PCOS okufanele bayenze. Lezi zivivinyo zisebenzisa ukuphikisa ukusebenza komzimba wonke futhi kulula kumajoyini. Uma ubhukuda uhamba, phakamisa wena ngokubeka ibanga noma imigomo yejubane. Ufuna inselelo enkulu? Zama ukugibela i-paddle boarding eyaziwa nangokuthi SUP. Le midlalo yamanzi yangaphandle iqinisa umzimba wonke futhi ihlabe umzimba wonke ngenkathi isakha ibhalansi. I-kayaking isebenza emzimbeni nasemzimbeni omkhulu futhi enye indlela enhle yokuhlala ilungele emanzini.
Thatha u-Swing
Ukukhathazeka ngokuzivocavoca kwakho kwansuku zonke? Inselele umzimba wakho ngokufunda noma ukwenza imidlalo . Isibonelo, faka umtholampilo we-tennis wamasonto onke (endlini noma ngaphandle) ezingeni lakho. Ngaso sonke isikhathi wayefuna ukufunda igalofu? Bhalisela izifundo. Ngeke nje usebenzise umzimba kodwa uzothola abangane abasha kule nqubo.