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UkuqalisaUma ulwa nobuhlungu obuningi bezokwelashwa, okubandakanya ukuvivinya umzimba, awuhambisani nokukhululeka okufunayo, ukuvivinya amanzi kungase kube kuwe. Kuyinto ejabulisayo, ezenhlalakahle, kanye nabantu abaningi, ithokoza umoya.
Kodwa okubaluleke nakakhulu, ukuzivocavoca kwamanzi kungaba kuhle ngamalungu akho kanye nemisipha. Eqinisweni, ukuhlaziywa kwe-meta ka-2014 kutholakale ukuthi ukuzivocavoca kwamanzi kungasiza ekuthuthukiseni ubuhlungu, izinga lokuphila, kanye nokukwazi kwakho ukusebenza empilweni yakho yansuku zonke uma ubhekene nesimo se-musculoskeal. (Ubuhlungu bokubuyela emuva ngokuqinisekile kungenye yalezi zimo.)
Ucwaningo lubuye lwathola ukuthi ukuvivinya umzimba kwemvelo kunika izinzuzo ezibhekene nezimo eziningi ze-musculoskeal ngokulinganayo, nokuthi imiphumela ongayithola ekuzibandakanya njalo ngokuzivocavoca echibini kufaniswa nokusetshenziswa kokusebenza komhlaba.
Unentshisekelo? Uma kunjalo, ungafuna ukwazi ukuthi ungaqala kanjani.
Mhlawumbe indlela elula ukujoyina iklasi echibini lakho lendawo noma ukuvocavoca. Kodwa uma isimiso sakho singavumeli lokho, noma uma amakilasi enjalo engatholakali kuwe, enye ingenzeka ukuthi uzinikele ekusebenzeni kwamanzi. Akuyona inzima njengoba kungase kubonakale.
Isinyathelo sokuqala ukuqoqa izinto ozodinga. Kanye nokuhamba okuvamile: i-suit yokugeza, ithawula, i-flip flops, njll, cishe uzozuza ekusetshenzisweni kwamadivaysi e-flotation namanye amathuluzi okusebenzisa amanzi . Kukhona amathuluzi amaningi anjalo, kusukela ebhodini lokukhahlela kuya ku-noodle, kanye nama-paddles nama-tubing. Amathuluzi wamanzi akwandisa ukumelana kwamanzi njengendlela yokusiza ukwakha amandla omzimba; nazo zingakusiza ukuba uhlale uhamba, okwenza kube lula ukuhamba kumalungu akho.
Kodwa ibhande lokuthambisa cishe liyisisekelo kunawo wonke kuwo wonke amadivayisi anjalo. Njengoba igama liphakamisa, ibhande likugcina ungangeni ekupheleni, futhi unganciphisa izingxube kumalunga uma usebenza ekugcineni okungakajulile. Uma ungakwazi ukuthenga kuphela into eyodwa eyengeziwe yokusebenza komzimba wakho wamanzi, ibhande le-flotation yilona elifanele libe nalo.
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Ukufudumala kwamanzi: Ukuhamba namaLungesUmsebenzi wokuqala emisebenzini yakho yamanzi cishe uzohamba. I-American Physical Therapy Association incoma ukuthi uqale ukuhamba phambili esikhwameni noma esifubeni amanzi aphezulu phambili nangemuva, futhi. Qala kancane futhi uma ushisa, khulisa ijubane lakho. Enye indlela yokukhuphula ukufudumala kwakho ukugijima endaweni, i-APTA ithi. Ungase futhi uhambe ukuhamba nokugijima imizuzu emihlanu.
I-APTA iphakamisa ukulandela ukuhamba kwakho (noma ukugijima) ukufudumala ngamaphaphu ambalwa. Ungasondela odongeni lolwandle bese ubamba ukusekela; uma ungabambeli odongeni, ungalindela inselelo eyengeziwe engxenyeni yakho.
Ukwenza i-front lunge kufana nokuhamba ngaphakathi kokuthi uthathe isinyathelo phambili. Umehluko wukuthi uzoguqa ngamadolo angaphambili. Ungalokothi uguqe phambili, noma kunjalo. Kufanele njalo ukwazi ukubona izinzwani zakho. Uma kungenjalo, uguqe kude kakhulu.
Olunye umehluko luphakathi kokuhamba nokuphuza ukuthi ngemva kokuba uhlezi, ubuyela endaweni yakho yokuqala yokuqala, bese uphinda ukuhamba ngakolunye uhlangothi. Lokho kusho ukuthi, ukuhamba ngamaphaphu kungenzeka, futhi.
Ngokungaki, i-APTA iphakamisa ukwenza amaqoqo angu-3 wamapayipi angu-10.
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Amathanga Amanzi Namahlangothi OhambayoUkuze uthole ukuqeqeshwa okuhlelekile, udinga ukufaka ukunyakaza kwamaceleni, futhi. I-APTA iphakamisa umsebenzi wokulahla. Nansi indlela:
Ubheke udonga lwamanzi (ungabamba, uma udinga) ngezinyawo zakho nezinzwane ezibhekene ngqo ngqo. Thatha izinyathelo ezingaba ngu-15 ohlangothini olulodwa bese ulandela izinyathelo ezingu-15 emuva. Phinda kanye noma kabili ngaphezulu.
Kulungile, sekuyisikhathi sokuthi amandla athile we-hip ashintshwe ngendlela efanele. Lokhu kuthutha kungasiza ukuthuthukisa kokubili amandla nobubanzi bokuhamba esikhwameni sakho, okuyisidlali esiyisihluthulelo sokubuyela emuva okunempilo.
Yima eduze nodonga-eduze eduze ukuze ubambe kuso uma kufanele. Ukugubha ibondo ngokuqondile, ulethe umlenze owodwa phambili, bese emuva ngemuva kwakho. Yenza amasethi ama-3 ku-10 kulokhu bese uphinda ngomunye umlenze. Ungenza futhi lokhu kuthutha ohlangothini, lapho uletha khona umlenze bese uphinde ungene, uwele phambili noma ngemuva komlenze wokuma. (Ngingathanda ukuphakamisa ukushintsha phakathi kokuwela ngaphambili nokuwela emuva.)
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Amanzi Asebenze Labo Abomvu!sekuyisikhathi sokusebenza imisipha yomzimba nesisekelo somzimba . Uma ungaphakathi emanzini ajulile nge-belt flotation, faka amabini womabili esifuba sakho futhi uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe. Phinda lokhu ngamasethi amathathu. Inguqulo ephakeme kakhulu yalolu hlelo lokusebenza ingakahlehlise imilenze yakho, iqonde amadolo akho futhi unciphise umzimba wakho ube mzila owodwa omude-njengokungathi uphahla emanzini.
Ukuze usebenzise imisipha yakho ye-oblique futhi uthole ukuguquka kwesikhala , cabanga ukwenza isethi eyodwa noma ngaphezulu kwezingu-10 ukujikeleza amadolo akho ngakwesokudla noma kwesobunxele njengoba uwakhuphula. (Futhi phinda okufanayo ngakolunye uhlangothi, kunjalo.)
Ungayinselela ibhalansi yakho ngenkathi emanzini angajulile. Lokhu, futhi, cishe kuyoyinselele imisipha yakho yangaphakathi. Zama ukuma ngomlenze owodwa nomunye uphakamise phezulu, uqhubekele emathangeni angaphakathi alowo mlenze wokuma. Bala ukuya ku-10 (noma ngaphezulu) ngenkathi ubambe isikhundla. Phinda ngaphesheya. Yenza okusemandleni akho ukuthi ungabambeli noma yini ngenkathi wenza lo msebenzi.
Ukwengeza inselele enkulu, phakamisa izingalo zakho phezulu kwekhanda lakho.
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I-Water Exercise Session Yehlisa phansiBuyela emanzini ukuhamba phansi okupholile. Ukuphumula kufanele kudlule imizuzu engu-5 kuya kweyishumi. Faka i- hip elula , mhlawumbe emanzini uma usubuyele emhlabathini.
Siyakuhalalisela! Uqedile ukusebenza okuyisisekelo emanzini!
> Umthombo:
> Barker, A., Talevski, J., Morello, R., MPH, Brand, C., MPH, Rahmann, A., PhD., Urquhart, D., PhD. Ukuphumelela kokuzivocavoca kwama-Aquatic ngezimo ze-musculoskeletal: i-Meta-Analysis. Archives of Medicine Physical and Rehabilitation. Sept. 2014. http://www.archives-pmr.org/article/S0003-9993(14)00288-3/pdf