Ukubhukuda kuthuthukisa kanjani impilo yomzimba nengqondo.

Umsubathi ubhukuda ngesitayela samahhala echibini elikhanyayo elingaphandle elizungezwe izihlahla zesundu ngaphansi kwesibhakabhaka esishisayo esinelanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukubhukuda kungasiza labo abane-multiple sclerosis, kwandise amandla amaphaphu, futhi kube lula ukuphefumula kwabanesifo se-asthma. Futhi kuwumsebenzi ongenamandla kakhulu omuhle kubantu abane-arthritis, ukulimala, noma ukukhubazeka. Ukubhukuda kusebenza kahle ekulawuleni isisindo, kushisa amakhalori amaningi ngaphandle kokucindezela kakhulu amalunga akho. Kungakhathaliseki ukuthi uhlose ukuthuthukisa ukuqina komzimba wakho noma impilo yengqondo, izinzuzo zokubhukuda ziyamangalisa.

Okuthathwayo Okubalulekile

• Ukubhukuda kunikeza izinzuzo eziningi zezempilo kubantu babo bonke ubudala.
• Lokhu kuzivocavoca okungenawo umthelela omkhulu kuthuthukisa impilo yamalunga futhi kunciphisa ingozi yokulimala.
• Ukubhukuda kusiza ekulawuleni isisindo ngokushisa amakhalori aphakathi kuka-420 kuya ku-720 ngehora.
• Ukubhukuda njalo kungathuthukisa impilo yengqondo futhi kunciphise ukukhathazeka nokucindezeleka.
• Kuthuthukisa impilo yenhliziyo nemithambo yegazi, kwehlisa umfutho wegazi futhi kunciphisa nezingozi zesifo senhliziyo.
• Lo msebenzi usekela ukuguga okunempilo ngokuthuthukisa ukuqina kwamathambo kanye namandla emisipha.

Isingeniso Sezinzuzo Zempilo Zokubhukuda

Ukubhukuda kuyindlela ehlukahlukene yokuzivocavoca enikeza izinzuzo eziningi zezempilo. Kuthuthukisa impilo iyonke ngokuzibandakanya okujabulisayo. Izazi ze-physiology zokuzivocavoca ziphawula izici zayo ezihlukile njengokuthamba nokumelana. Lezi zimfanelo zenza ukujima kokubhukuda kube lula, kukhange kulabo abanezinselele zomzimba.

Lo msebenzi onomthelela omncane uhlanganisa amaqembu amaningi emisipha, okuhlanganisa izingalo, ama-lat, i-core, ama-quads, nama-calf. Uhlinzeka ngokuzivocavoca umzimba wonke. Imisipha eqinile ye-core ithuthukisa ukusebenza kahle kokubhukuda ngokugcina indawo yomzimba emanzini. Ukubhukuda kuthuthukisa kokubili ukufaneleka kwe-aerobic kanye ne-anaerobic, kuthuthukisa ukukhuthazela kanye nesivinini.

Ukubhukuda kulungisa kahle uhlelo lwenhliziyo nemithambo yegazi, kuthuthukise ukusebenza kwenhliziyo, imithambo yegazi kanye namaphaphu. Kwakha nokuqina kwengqondo, okudinga ukugxila nokuzimisela. Lezi zinzuzo zenza ukubhukuda kufaneleke kulabo abanezimo ezifana ne-arthritis, isifo sikashukela, nesifo senhliziyo, kanye nabantu abakhulelwe.

Ukubhukuda kungenziwa wedwa noma emakilasini eqembu, kuhambisane nezintandokazi ezahlukene. Kunikeza imiphumela eduduzayo emalungeni nasemisipheni, kuqinisa cishe yonke imisipha yomzimba. Kuphinde kuthuthukise ukuzinza kwenhliziyo kanye nokuguquguquka.

Ucwaningo lubonisa ukuthi ukubhukuda kukhipha ama-endorphin emvelo, kukhulisa imizwa futhi kunciphise ukucindezeleka. Ukwanda kokugeleza kwegazi nomoya-mpilo ebuchosheni kuthuthukisa ukucaca kanye nenkumbulo. Ukubhukuda kuyatholakala kubantu babo bonke ubudala kanye namazinga okuqina komzimba, okwenza kube inketho enhle yokuqina komzimba.

Isebenza Umzimba Wakho Wonke

Ukubhukuda kuyindlela eyingqayizivele yokuzilolonga umzimba wonke, ehilela cishe wonke amaqembu emisipha ngesikhathi esisodwa. Kukhulisa ukushaya kwenhliziyo futhi kuqinise izingalo, amahlombe, amathumbu, umhlane, amalunga, kanye nemilenze. Ukushaya okuhlukahlukene kuhlose imisipha ehlukahlukene, kuthuthukisa ithoni namandla emzimbeni wonke.

I-breaststroke, i-front crawl, i-butterfly, kanye ne-back crawl ngayinye igxile ezingxenyeni zomzimba ezihlukile. Lokhu kwenza ukubhukuda kulungele abantu babo bonke ubudala nezinhlobo zomzimba. Kunikeza ukuzivocavoca okuqinile wonke umuntu angakujabulela. Amasu afana nokubhukuda ngezikhathi ezithile kanye nokuhamba emanzini athuthukisa ukusebenza kahle kokuzivocavoca, okunikeza izinketho ezahlukahlukene zokugcina imisipha imatasa.

I-infographic ekhombisa umbhukudi ongaphansi kwamanzi enezimpawu ezibhalwe amagama ezichaza indlela ukubhukuda okuqinisa ngayo imisipha, kuthuthukisa ukuqina kwe-cardio, kushisa amakhalori, kuthuthukisa isimo sengqondo, futhi kunikeza ukujima okunobungane nomzimba wonke. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kusindisa Amalunga Akho: Ukuzivocavoca Okuphansi Komthelela

Ukubhukuda kuyindlela yokuzivocavoca engenamthelela omkhulu, efanele labo abanezinkinga zamalunga noma abalulama ekulimaleni. Ukuntanta kwamanzi kunciphisa ukucindezeleka kwamalunga, okwenza ukunyakaza kube lula futhi kungacindezeli kakhulu. Lokhu kuhle kakhulu kubantu abanesifo samathambo. Ukubhukuda kuthuthukisa ukuguquguquka futhi kunciphisa ukuqina, kukhulisa induduzo nokuhamba.

Ukubhukuda kufaneleka kuzo zonke izigaba zokufaneleka, okwenza kube kuhle kubantu abadala. Kunconywa ukubhukuda okungenani imizuzu eyi-150 masonto onke. Ukumelana namanzi kusiza ekwakheni amandla emisipha ngaphandle kokulimaza amalunga.

Ngisho nangesikhathi sokuqaqamba kwamalunga, ukubhukuda kungaba wusizo, kugcine amazinga okuqina komzimba ekhuphuka ngaphandle kokuba ubuhlungu bamalunga bube bubi kakhulu. Abaqalayo kufanele baqale kancane futhi basebenzise ukwelashwa ngokushisa ukuze bakhulule imisipha ngaphambi kokubhukuda. Ukubhukuda emanzini afudumele kuthuthukisa ukujikeleza kwegazi, kusiza ekuphumuleni kwemisipha nasekululekeni okuphephile.

Kuqinisa Inhliziyo Yakho

Ukubhukuda kuyindlela enhle kakhulu yokuthuthukisa impilo yenhliziyo. Kungukuzivocavoca umzimba wonke okuphakamisa izinga lokushaya kwenhliziyo yakho futhi kudinga ukumpompa kwegazi okwengeziwe. Lokhu kuthuthukisa impilo yakho yenhliziyo nemithambo yegazi. Izifundo zibonisa ukuthi ukubhukuda kunganciphisa izinga lokushaya kwenhliziyo yakho ngokusebenzisa i-reflex yokuntywila kwezilwane ezincelisayo. Lokhu kuqinisa imisipha yenhliziyo yakho ngokuhamba kwesikhathi.

Ucwaningo lubonisa ukuthi ukubhukuda njalo kunganciphisa kakhulu umfutho wegazi we-systolic kanye nokuthuthukisa ukujikeleza kwegazi, kunciphise ingozi ye-embolism, isifo sohlangothi, nezinye izinkinga zokujikeleza kwegazi. Lezi zinzuzo zithuthukisa impilo yakho yenhliziyo nemithambo yegazi, ziqinisekise ukuthi inhliziyo isebenza kahle.

Ukubhukuda kunikeza okungaphezu nje kwezinzuzo zomzimba; kuthuthukisa nenhlalakahle yengqondo. Ucwaningo luthole ukuthi abantu abangu-74% bakholelwa ukuthi ukubhukuda kusiza ekunciphiseni ukucindezeleka nokucindezeleka. Lokhu kucaca kwengqondo kuthuthukisa ukusebenza kwenhliziyo, okubalulekile kubantu abadala. Ukubhukuda kuwukuzivocavoca okunethonya elincane, okwenza kube okuphephile ekuthuthukiseni impilo yenhliziyo ngaphandle kokucindezela amalunga akho.

Izifundo zibonisa ukuthi ukubhukuda kabili kuya kathathu ngesonto kunganciphisa ingozi yesifo senhliziyo kubantu abadala. Kuphinde kusize ekunciphiseni amafutha emzimbeni, okuyisihluthulelo sempilo engcono yenhliziyo nemithambo yegazi. Ukubhukuda kwakha amandla nokukhuthazela, kubeka isisekelo sempilo yenhliziyo yesikhathi eside kanye nenhlalakahle iyonke.

Kuthuthukisa Amandla Amaphaphu

Ukubhukuda kunikeza izinzuzo ezinkulu emandleni amaphaphu kanye nempilo yokuphefumula. Ucwaningo lwango-2015 luthole ukuthi ababhukudi banamandla amaphaphu kanye nokuqina kokuphefumula okungcono kunabantu abangasebenzi kanye nabadlali abaphezulu. Lokhu kuthuthuka kuvela ekulungiseni kokubhukuda uhlelo lwe-cardio-pulmonary, okuvumela ukusetshenziswa komoya-mpilo okuphumelelayo.

Isici esiyingqayizivele sokubhukuda ukuvumelanisa ukuphefumula nokushaya, okuthuthukisa amakhono okugcina umoya. Lo mkhuba uthuthukisa ukukhuthazela kokuphefumula, okwenza ukubhukuda kube ukukhetha okuhle kakhulu kokuthuthukisa umsebenzi wokuphefumula. Ukuqinisa imisipha yangaphakathi ngokubhukuda kusiza futhi ekusebenzeni kangcono kwamaphaphu, njengoba kusebenza imisipha yokuphefumula ukuze isebenze kahle kakhulu.

Ukubhukuda kukhuthaza ukuma okufanele, okusiza ekukhuleni kwamaphaphu kanye nokungenisa umoya kahle. Ukubhukuda njalo kungawandisa kakhulu amandla amaphaphu. Kuzuzisa kakhulu labo abanezinkinga zokuphefumula ezifana ne-asthma kanye ne-COPD, okunikeza indawo elawulwayo yokuthuthukisa ukuphefumula. Kubalulekile ukuthi abantu abanezinkinga zokuphefumula babonisane nochwepheshe wezempilo ngaphambi kokuqala uhlelo lokubhukuda.

Ikhuthaza Ukuphathwa Kwesisindo

Ukubhukuda kuyindlela esezingeni eliphezulu yokwehlisa isisindo ngoba kushisa amakhalori amaningi. Akuyona nje ukuzivocavoca; kuyindlela ejabulisayo yokulawula isisindo sakho ngenxa yokumelana namanzi.

Umuntu onesisindo esingamakhilogremu angu-154 angashisa amakhalori angaba ngu-255 ngemizuzu engama-30 yokubhukuda. Lokhu kuncike ekutheni umuntu ushaya kangakanani:

• I-Breaststroke: ama-calories angu-250
• I-Backstroke: amakhalori angu-250
• Isitayela samahhala: amakhalori angu-300
• Uvemvane: amakhalori angu-450

Ukubhukuda imizuzu engama-30 kufana nokwenza imizuzu engama-45 yokuzivocavoca okwenziwa phansi. Lokhu kukhombisa ukuthi kusebenza kangakanani ekushiseni amakhalori. Ukubhukuda njalo nokudla okunempilo kungaholela ekwehleni kwesisindo ezinsukwini ezingama-30 kuphela.

Amakhalori ashiswayo ngenkathi ubhukuda ancike esisindweni sakho kanye nokuqina kokujima. Ucwaningo lwango-2016 olwenziwe kwabesifazane abangu-62 abangakayi ukuya esikhathini lubonise ukuthi ukubhukuda kathathu ngesonto kuthuthukisa ukulawulwa kwe-glucose kanye nokuzwela kwe-insulin. Lokhu kuyisihluthulelo sokulawula isisindo.

Ukubhukuda nakho akunamthelela omkhulu, okwenza kube kuhle kulabo abangakwazi ukusingatha izivivinyo ezithinta kakhulu. Lokhu kwenza kube lula ukunamathela emigomweni yokulawula isisindo, okuhlinzeka ngendlela ehlala njalo yokugcina isisindo silawulwa.

Isekela Ukuguga Okunempilo

Ukubhukuda kuyinto ebalulekile kubantu abadala, okunikeza izinzuzo eziningi zokuguga okunempilo. Kuthuthukisa ukuhamba futhi kunciphisa ubuhlungu be-arthritis, okwenza kube ukukhetha okuphezulu kubantu abadala. Lokhu kuzivocavoca kuthuthukisa nempilo yenhliziyo kanye nokujikeleza kwegazi, okubalulekile empilweni yonke.

Ukubhukuda kuthuthukisa ukusebenza kwengqondo kanye nenkumbulo, kusiza asebekhulile ukuba baguge kahle. Ababhukudi abavamile babona ukwehla kwezingozi zokuwa ngenxa yokulinganisela okungcono. Lokhu kubalulekile ekugcineni ukuzimela eminyakeni yakamuva. Kuphinde kwandise ukuguquguquka kanye nobubanzi bokunyakaza, okuthuthukisa impilo yomzimba.

Abantu asebekhulile ababhukudayo bajabulela imisipha eqinile namathambo aqinile, okunciphisa ingozi ye-osteoporosis. Ukuntanta kwamanzi kunciphisa ukushaya kwamalunga, okwenza ukubhukuda kube ukuzivocavoca okungenamthelela omkhulu. Kuphinde kusize ekunciphiseni izimpawu zokunqamuka kokuya esikhathini futhi kuthuthukise ikhwalithi yokulala.

Ukubhukuda kuhlanganisa wonke umzimba, kuqinisa imisipha kanye nesistimu yokuphefumula yenhliziyo. Abantu abadala ababhekene nobuhlungu obuncane, ukukhubazeka, kanye nekhwalithi yokuphila ethuthukisiwe, ngisho noma benesifo samathambo esinqeni nasedolweni.

Izinzuzo zempilo yengqondo zokubhukuda zibalulekile. Kukhipha ama-endorphin, kukhulisa imizwa futhi kunciphise ukucindezeleka. Amakilasi okubhukuda eqembu nawo akhuthaza ukuxhumana nabantu, alwe nesizungu. Ukuphepha kubalulekile, kunezincomo zokuhlala unamanzi, sebenzisa i-sunscreen lapho ubhukuda ngaphandle, futhi ubhukude nabanye.

Iqembu labantu abadala lisebenzisa amabhodi okukhahlela e-foam ukuze lizivocavoce kancane echibini lokubhukuda elingaphakathi elikhanyayo elinamafasitela amakhulu. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kuthuthukisa Impilo Yengqondo

Ukubhukuda kunikeza izinzuzo ezinkulu zempilo yengqondo, okusekelwa ucwaningo olubanzi. Kuthuthukisa kakhulu isimo sengqondo kanye nenhlalakahle yemizwa. Ukubhukuda kukhuthaza ukukhishwa kwama-endorphin, aziwa ngokuthi ama-hormone "azizwa kahle". Lawa ma-hormone abalulekile ekunciphiseni ukucindezeleka, ahlinzeka ngezinzuzo ezinkulu zesimo sengqondo.

Izifundo zembula ukuthi ukubhukuda kuthuthukisa ukusebenza kobuchopho ngokukhuthaza ukukhula kwamaseli obuchopho amasha ezindaweni ezicindezelekile. Ukugeleza kwegazi okuthuthukisiwe kuya ebuchosheni ngesikhathi sokubhukuda nakho kuthuthukisa ukusebenza kwengqondo. Ukubhukuda ngaphandle, ngisho nasemanzini abandayo, kuyahlolwa njengendlela yokwelapha ukukhathazeka nokucindezeleka.

Umbala oluhlaza okwesibhakabhaka othulisayo wamanzi nawo unegalelo ekuphumuleni, ukukhulisa injabulo kanye nempilo iyonke. Ukubhukuda kuthuthukisa ukuxhumana nabantu, okuthuthukisa inhlalakahle yengqondo.

Kuthuthukisa Ikhwalithi Yokulala

Ukubhukuda kuyindlela emangalisayo yokuthuthukisa ikhwalithi yokulala, okwenza ubusuku obuphumuzayo bube lula. Kusiza labo abanenkinga yokungalali noma yokuphazamiseka kokulala ukuba balale kangcono. I-Johns Hopkins Medicine ithole ukuthi ukubhukuda kuthuthukisa ikhwalithi yokulala futhi kusheshise ukulala.

Ukubhukuda njalo kukhuthaza ukuphumula futhi kunciphisa ukucindezeleka. Amanzi aduduzayo kanye nokunyakaza kokubhukuda okunesigqi kunciphisa ukucindezeleka komzimba. Lokhu kuzivocavoca kusekela imisipha ehlukahlukene, kunciphisa ukungakhululeki futhi kuthuthukise induduzo yokulala. Ukubuyekezwa okuhlelekile kwe-Advances in Preventive Medicine kukhombisa ukuthuthuka okukhulu kwekhwalithi yokulala ngokubhukuda.

Ezinganeni, ukubhukuda kusiza ukuhlangabezana namahora angu-11 okulala anconywe yi-National Sleep Foundation. Isifundo sokubhukuda semizuzu engama-30 sinikeza ukuzivocavoca okulinganiselwe kwe-aerobic, okusiza ekulaleni okungcono. Ukubhukuda kukhuthaza nokuphefumula okujulile, okuhamba kancane, okusiza ekuphumuleni nasekulaleni okuphumuzayo.

Ukubhukuda kunikeza izinzuzo eziningi, okuhlanganisa ukulala okuthuthukisiwe, ukucindezeleka okuncishisiwe, kanye nenhlalakahle iyonke. Ukufaka ukubhukuda ohlelweni lwakho akugcini nje ngokuthuthukisa ukuqina komzimba kodwa futhi kuthuthukisa kakhulu ikhwalithi yokulala. Lokhu kubalulekile ukuze ube nendlela yokuphila enempilo.

Ukuzivocavoca Okuphephile Kwabesifazane Abakhulelwe

Ukubhukuda ngesikhathi sokukhulelwa kubhekwa kabanzi njengendlela yokuzivocavoca ephephile, okunikeza izinzuzo eziningi kuzo zonke izinyanga ezintathu. Ukugeleza kwamanzi kunciphisa ingcindezi emalungeni nasemisipheni, okungaduduza njengoba umzimba ushintsha. Lokhu kuzivocavoca okuphephile kokubeletha kunciphisa ukungakhululeki okuvamile njengokuvuvukala kweqakala nezinyawo. Kuphinde kukhuthaze ukujikeleza kwegazi, kusize uketshezi lubuyele emithanjeni.

Ukubhukuda kunganciphisa ubuhlungu be-sciatic njengoba indawo yomntwana emanzini igwema ukucindezeleka emsipheni we-sciatic. Ukuphola kwamanzi kungadambisa nokucasuka kwasekuseni kanye nesicanucanu. Indlela yokuphila esebenzayo ngokubhukuda ithuthukisa ithoni yemisipha kanye nokukhuthazela. Lokhu kungaholela ekuthuthukisweni kokubeletha kanye nokuhlangenwe nakho kokubeletha.

Kulabo abafuna isakhiwo, amachibi amaningi okubhukuda endawo anikeza amakilasi okubeletha emanzini aholwa ngabafundisi abafanelekayo. Lawa makilasi anakekela izidingo zomama abakhulelwe, aqinisekisa ukujima okuphephile nokuphumelelayo. Ukubamba iqhaza ezinhlelweni ezinjalo kungacebisa ulwazi lokubhukuda ngesikhathi sokukhulelwa.

Nakuba ukubhukuda ngokuvamile kuphephile, kufanele kuthathwe izinyathelo zokuphepha mayelana nendawo ezungezile. Ukugwema ukuzivocavoca okunzima esimweni sezulu esishisayo kuyalulekwa, njengoba ukushisa ngokweqile kungaba yingozi. Sekukonke, ukubhukuda kuvelele njengendlela yokuzivocavoca ezuzisayo nejabulisayo kwabesifazane abakhulelwe, okusekela inhlalakahle yomzimba neyengqondo.

Kuhle Kwabantwana: Ukuzijabulisa Nokuqina Komzimba Kuhlanganisiwe

Ukubhukuda kwezingane kuyindlela ejabulisayo yokuhlala umatasa. Kuhlanganisa injabulo nokuzivocavoca umzimba, kunikeza izingane ukuzivocavoca okuqinisa imisipha futhi kuqinise ukukhuthazela. Izifundo zokubhukuda nemisebenzi yokubhukuda ejabulisayo kusiza izingane ukuhlangabezana nezidingo zazo zokuzivocavoca zansuku zonke ngenkathi zifunda amakhono okuphila abalulekile.

Ukubhukuda okuhlelekile kukhuthaza impilo yenhliziyo futhi kwandisa ukuguquguquka. Imisebenzi efana nemijaho yokugijima kanye nemidlalo ye-freestyle sprints ithuthukisa ukuqina kwenhliziyo nemithambo yegazi. Imidlalo efana ne-water polo kanye nokubhukuda okuhambisanayo kuthuthukisa amandla nokukhuthazela. Iphinde ifundise ukusebenza njengeqembu kanye nokuxhumana, isize izingane zakhe ubungane obuhlala njalo.

Imiphumela yokuzola yamanzi isiza izingane ukuba ziphumule, zinciphise ukucindezeleka futhi zikhulise ukuzethemba nokuzethemba. Zifunda amakhono amasha, zithuthukise ukubambisana nge-volleyball yechibi noma i-Marco Polo. Le midlalo iphinde ithuthukise ukuguquguquka kanye nokulinganisela ngezinselele zezithiyo ezintantayo.

Imisebenzi yokudala efana nemikhuba yokubhukuda ehambisanayo ikhuthaza isigqi kanye nokuvezwa kokudala. Imidlalo efana neSharks kanye neMinnows ithuthukisa amakhono okuxazulula izinkinga kanye nokuqwashisa ngendawo. Ukuzingela izilwane ezidla ezinye ngaphansi kwamanzi kanye nokucwila emanzini kwakha ukuzethemba ngaphansi kwamanzi, okwenza ukubhukuda kube yinto ecebile yokukhula komuntu siqu.

Kufinyeleleka Ezinhlotsheni Eziningi Zomzimba Namakhono

Ukubhukuda kunikeza inzuzo eyingqayizivele, ukufinyeleleka kubantu abanezinhlobo ezahlukene zemizimba namakhono. Kuvumela wonke umuntu ukuba ahlanganyele, okwenza kube lula kulabo abakhubazekile kanye nabantu asebekhulile. Amachibi omphakathi e-United States kumele ahlinzeke ngezinketho zokungena ezifinyeleleka kalula, njengezikhumulo zamachibi kanye nokungena okuthambekele. Lokhu kuqinisekisa ukuthi abantu bangangena emanzini ngokukhululeka.

Ukuqina emanzini kunciphisa ingcindezi emalungeni nasemisipheni, okwenza ukubhukuda kube wusizo kulabo abanokunyakaza okulinganiselwe. Amadivayisi okuntanta njengamavesti okubhukuda, ama-noodle echibini, kanye nabahamba emanzini athuthukisa ukuphepha nenduduzo. Izihlalo zabakhubazekile zechibi nazo ziyasiza ekungeneni emanzini, yize ukudluliselwa okuphephile kuvame ukudinga usizo.

Izibalo zibonisa ukuthi abantu abadala baseMelika abangaphansi kuka-50% abanokukhubazeka kokuhamba bahlanganyela emisebenzini ye-aerobic. Ukubhukuda kuyindlela ewusizo yokuzivocavoca kulaba bantu, kunciphisa imiphumela yamandla adonsela phansi. Kusiza ekwakheni amandla emisipha nokuthuthukisa impilo yenhliziyo nemithambo yegazi ngaphandle kokucindezela umzimba. Ukubhukuda njalo kuthuthukisa ukuxhumana nabantu, kukhuthaza ukusebenza ngokubambisana, futhi kukhulisa ukuzethemba, kukhuthaza umuzwa wokuba yingxenye yeqembu.

Abaqeqeshi bangashintsha imikhuba ukuze ibandakanye wonke umuntu, bathuthukise ukugqugquzeleka kweqembu kanye nokuguquguquka. Ngokusebenzisa imishini namasu okuzivumelanisa nezimo, ababhukudi bangafinyelela okungcono kakhulu kubo. Lokhu kuthuthukisa impilo yabo yomzimba, ukulawula imisipha, kanye nokuzimela emisebenzini yansuku zonke. Ukubandakanya kokubhukuda kwenza kube uhlobo olubalulekile lomsebenzi womzimba kubo bonke.

Ukukhululeka Kokucindezeleka Okusebenzayo

Ukubhukuda kuyindlela enamandla yokuqeda ukucindezeleka, okwenza kube umsebenzi obalulekile empilweni yengqondo. Kubangela ukukhishwa kwama-endorphin kanye ne-serotonin, okuholela enjabulweni kanye namazinga okucindezeleka aphansi. Abantu bavame ukuthola ukuthi izinkathazo zabo zansuku zonke ziyaphela, okunike izingqondo zabo ikhefu abalidingayo kakhulu.

Ukubhukuda kuthuthukisa nokuphefumula, okusiza ekunciphiseni ukukhathazeka. Ukugeleza kwegazi okwandisiwe kuya ebuchosheni kuthuthukisa ukusebenza kwengqondo, kunciphisa ukucindezeleka. Umphumela wokuzola wamanzi, njengoba kufundwe ku-Blue Mind Science, wehlisa imingcele yokucindezeleka futhi ukhuthaza ukuthula.

Ukubandakanya izinzwa eziningi emanzini, kanye nemizwa yokuthinta yokubhukuda, kukhuthaza ukuphumula. Ukubhukuda ngaphandle kukhulisa ama-endorphin kanye ne-dopamine, kunciphisa ukukhathazeka noma ukucindezeleka. Ngisho nokubhukuda emanzini abandayo kungalawula amazinga e-cortisol, kulwe nokukhathala kanye nokungalingani kwama-hormone okubangelwa ukucindezeleka.

Lo msebenzi uphinde ubangele impendulo yemvelo yokucindezeleka, indlela eyinhloko yokulawula ukucindezeleka. Ukubhukuda ngaphandle kuvuselela uhlelo lwezinzwa, kunikeze umphumela wokuzola onciphisa ukucindezeleka okuqhubekayo. Ukubhukuda ngakunye kuthuthukisa ukulawula ukuphefumula futhi kukhulisa ukuzethemba emakhonweni akho omzimba, okusiza ekunciphiseni ukucindezeleka.

Abantu bayabhukuda futhi baphumule emanzini acwebezelayo aluhlaza okwesibhakabhaka ogwini olushisayo olunezihlahla zesundu. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Inketho Yokufaneleka Engabizi

Ukubhukuda kuyindlela yokuzivocavoca engabizi kakhulu kulabo abafuna ukuhlala bephilile. Amachibi amaningi omphakathi anikeza ukufinyelela okungabizi kakhulu noma amahora okubhukuda mahhala. Lokhu kwenza kube nokwenzeka ngabantu ngabanye kanye nemindeni ukuthi bajabulele ukubhukuda ngaphandle kokusebenzisa imali eningi. Ukufinyeleleka kokubhukuda kuyisizathu esikhulu sokuthi kusalokhu kuyindlela ethandwayo yokuzivocavoca.

Cabanga ngezinye izici eziwusizo zokubhukuda okungabizi:

• Ama-kickboard ayithuluzi elingabizi kakhulu elifanelekela ukujima kokubhukuda, okwenza kube lula ukuwafaka ohlelweni lokuzivocavoca umzimba.
• Amachibi amaningi okubhukuda kanye nezikhungo zokuzivocavoca umzimba zinikeza amapasi ansuku zonke noma amakhadi okujima. Lokhu kuvumela abasebenzisi ukuthi babhukude ngokuguquguqukayo ngaphandle kokudinga izinkontileka zesikhathi eside.
• Ama-spa okubhukuda atholakala ngentengo engaphansi kwengxenye yezindleko zamachibi avamile asetshenziswa emhlabathini. Anikeza ikhambi elingabizi kakhulu kubanikazi bezindlu.
• Njengoba ukusetshenziswa kwamanzi namakhemikhali kuphansi, ama-swim spa aholela ekunciphiseni izindleko zokulungisa eziqhubekayo uma kuqhathaniswa namachibi avamile.

Ukukhetha ukubhukuda akugcini nje ngokucebisa impilo yakho kodwa futhi kugcina izindleko zakho zilawulwa. Lokhu kugqamisa ukukhanga kwayo njengesixazululo sokuzivocavoca esingabizi kakhulu.

Ukuqala Ngokubhukuda

Kulabo abalangazelela ukuhlola ukubhukuda, ukufuna isiqondiso namasu afanele kubalulekile. Ukubhalisela izifundo zokubhukuda kuyisinyathelo sokuqala esihle kakhulu. Lezi zifundo zinikeza amathiphu awusizo kwabaqalayo, okusiza ekwakheni amandla nokujabulela amanzi kakhudlwana.

Ukuthuthuka kancane kancane kubalulekile uma uqala ukubhukuda. Qala ngeseshini eyodwa noma ezimbili zemizuzu engama-30 isonto ngalinye. Njengoba ukhululeka kakhudlwana, ungandisa isikhathi. Lungela ukuzilolonga kokubhukuda okungu-2-3 masonto onke ukuze uvumele ukululama nokuthuthuka.

Ukuthola indawo yokubhukuda yasendaweni nakho kubalulekile. Ukuzijwayeza imithetho yokuphepha echibini kubalulekile ukuze uthole ulwazi oluphephile. Izinto ezibalulekile, njengezingubo zokubhukuda, izibuko, namabhodlela amanzi, kuthuthukisa induduzo nokuphepha. Izinsiza zokuqeqesha ezifana nama-kickboard kanye nama-pull buoys nazo zingasiza ekwakheni imisipha.

Ukusebenza nomqeqeshi wokubhukuda oqinisekisiwe kungakhulisa kakhulu ukuzethemba kwakho namakhono akho. Ukujoyina iqembu le-Masters lendawo noma ukuhlanganyela emihlanganweni yokubhukuda yomphakathi kwengeza umuzwa womphakathi. Ukuxoxa ngobuchwepheshe nomqeqeshi kubalulekile ekuvimbeleni ukulimala kanye nokwandisa izinzuzo zokubhukuda.

Ukuhlanganisa ukuqeqeshwa kwamandla izinsuku ezingu-2-4 ngesonto kuhlose amaqembu amakhulu emisipha, kusekela inqubekela phambili yokubhukuda. Uhlelo oluhlelekile lwamasonto amane lokuqeqeshwa kwezikhawu lungasiza ababhukudi ukuthi bandise kancane kancane amandla abo. Qala ngezikhawu ezingu-4-8 ngesonto lokuqala bese uhlose izikhawu ezingu-22-26 ngesonto lesine.

Isiphetho

Ukubhukuda kuyingcebo yezinzuzo zezempilo, okuthinta impilo yomzimba neyengqondo. Kuqinisa inhliziyo namaphaphu, okwenza kube ukuzivocavoca okuphephile kubo bonke. Amasu kanye nezesekeli ezifana nezibuko zokuzivikela kanye nezigqoko zokubhukuda kuthuthukisa ukusebenza kahle kanye nokuphepha.

Futhi kungumdlali obalulekile ekulawuleni isisindo kanye nokuqeda ukucindezeleka, okuzuzisa bonke ubudala. Izinhlelo zasemanzini kanye nezinhlelo zomphakathi zikhuthaza abaningi ukuba bajoyine, babhekane nezinkinga zokukhuluphala kanye nempilo yengqondo. Lokhu kwenza ukubhukuda kube yingxenye ebalulekile yendlela yokuphila elinganiselayo.

Ukwamukela ukubhukuda kungathuthukisa kakhulu inhlalakahle iyonke. Ubuhlobo bakho bokubandakanya abantu bukhuthaza impilo yomuntu ngamunye futhi buqinisa izibopho zomphakathi. Kusekela ikusasa elinempilo lawo wonke umuntu, okwenza kube yinto ebalulekile yokuzilibazisa.

Gubha echibini elingaphandle eliluhlaza okwesibhakabhaka elinezingalo eziluliwe, ngaphansi kwesibhakabhaka esinelanga nengemuva ledolobha. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Ukuhamba Ngezintaba Ngempilo: Ukuthi Ukushaya Imizila Kuwuthuthukisa Kanjani Umzimba Wakho, Ubuchopho, Nesimo Sengqondo
• Kungani ukuhamba kungase kube ukuzivocavoca okungcono kakhulu ongakwenzi ngokwanele
• Indlela Ukugwedla Okuthuthukisa Ngayo Ukuqina Kwakho, Amandla Kanye Nempilo Yengqondo