Kunezinketho eziningi zokuqeqeshwa kokufaneleka, ngakho-ke yikuphi ukuvivinya umzimba okuvame kakhulu okwenzayo lapho uzivocavoca?

Abantu abaningi bazokhetha ukugijima, umkhawulo wokugijima uphansi, inqobo nje uma imilenze ingagijima. Nokho, ukugijima akulula ukunamathela kukho.

Namuhla, umdlalo wokuqina u-Xiaobian angathanda ukuwutusa ukweqa, okuwumdlalo ongadlalwa abantu abangabodwa, ababili nabaningi.

Intambo yokweqa kuwumdlalo othakazelisa kakhulu, kunezindlela eziningi zokudlala, kulula ukunamathela kuwo. Ukusebenza kahle kokushiswa kwamafutha kwentambo yokugxuma kuphindwe kabili kuneyokugijima, futhi ungazivocavoca ngenkathi udlala, ukhiphe amafutha emzimbeni wakho, futhi ugcine usesimweni esihle.

Ukweqa intambo kungasebenzisa ubuchopho, kuthuthukise ukusebenzisana kwezandla nezinyawo kanye nokuguquguquka komzimba, kuqinise inhliziyo namaphaphu ukusebenza, vumela umzimba wakho ugcine isimo somzimba omncane, wehlise izinga lokuguga lomzimba.

Intambo yokweqa iwuhlobo lokuzivocavoca umzimba, ukunyakaza kungavumela umzimba wakho ukuthi ukhulule i-dopamine, uxoshe ukucindezeleka, ukuphelelwa isineke, ugcine isimo sengqondo sokuhle, ukumelana nokucindezeleka kuzothuthukiswa, ukwazi ukumelana nokucindezela kokuphila.

Intambo yokweqa idinga kuphela isikhala esincane sokuqedela, ngeke ithinteke isimo sezulu, ingakwazi ukuzivocavoca ekhaya, inqobo nje uma unamathela kuyo, ungahlangana nomuntu ongcono.

Kodwa-ke, lapho ugxuma intambo, udinga futhi ukwazi indlela efanele, awukwazi ukuzijwayeza ngokungaboni.

Abantu abaningi bathi intambo yokugxuma izolimaza amalunga, kungenzeka ukuthi indlela yakho yokugxuma ayilungile, njengokugxuma kakhulu, isisindo sinzima kakhulu ukuba sibangele amalunga ukuthi athwale amandla adonsela phansi kakhulu.

Kunconywa ukuthi abantu abanamafutha emzimbeni angaphezu kuka-30% bangacabangi ukweqa intambo kuqala, baqale ekugibeleni ibhayisikili, ukubhukuda, ukuhamba ngezinyawo nokunye ukuvivinya umzimba ngamandla amancane okucindezela amalunga omzimba, bese bezama ukweqa ukuqeqeshwa kwezintambo lapho izinga lamafutha omzimba liwela ngaphansi kuka-30%. .

Namathela endleleni efanele yokugxuma intambo, ngeke ilimaze idolo. Lapho ukuqeqeshwa kwezintambo ze-jumping, amalunga amadolo azolimala, kodwa lo monakalo ungumonakalo omuhle, lapho umzimba uthola ukuphumula okwanele, ukuqina kwezicubu ezithambile ezihlangene kuzothuthukiswa.

Eqinisweni, ukuhlala isikhathi eside kungumbulali omkhulu wezempilo, kuzosheshisa i-joint sclerosis, kubangele izifo ezihlukahlukene ezihlangene. Ukuya phezulu kuphela, ukuzivocavoca okufanele kusiza ukuqinisa umzimba, ukwelula impilo nokunciphisa ukubukeka kwezifo.

Ngakho-ke, iyiphi indlela efanele yokweqa intambo? Amaphuzu ambalwa we-jump rope ongawafunda:

1, khetha intambo yokugxuma engeyinde engemfushane, ingadlula ematheni ezinyawo.

2, khetha izicathulo zezemidlalo ezikhululekile noma gxuma intambo otshanini, unganciphisa ingcindezi emalungeni.

3, ungagxumi phezulu kakhulu lapho ugxuma intambo, gcina uzwane phansi, ukugwema ukucindezela okukhulu emalungeni.

4, lapho ubambe intambo yokugxuma, gcina ingalo enkulu nendololwane eduze nomzimba, futhi uvumele isihlakala sizungezise intambo.

5, ekuqaleni kokweqa, lapho ukhathele (hhayi ngaphansi komzuzu ongu-1), yima futhi uphumule imizuzu engu-2-3, bese uvula isethi entsha yentambo yokweqa. Kungcono ukweqa intambo isikhathi esingaphezu kwemizuzu eyi-10 isikhathi ngasinye.

I-6, ngemuva kokugxuma intambo ukwenza iqembu lokwelula ukuze uphumule iqembu lemisipha yomlenze, unciphise isimo sokuminyana kwemisipha, ugweme ukubonakala kwemilenze emincane emincane, usize ukululama kwemisipha.