Fumana ukuba yiyiphi imiSebenzi eyona nto ibhetele kwabesetyhini abane-PCOS
Akukho mbuzo ukuba umsebenzi oqhelekileyo wokuzilolonga ubalulekile kubasetyhini abane-PCOS. Akusebenzi nje uqeqesho oluqhubekayo kunye nokulawulwa kobunzima nokuphucula imizwa, kodwa lunokunceda ngokuzala, ingozi engaphantsi kwezifo kunye nezinye iindibonelelo zezempilo . Ngamanye amaxesha, abafazi abane-PCOS bagwema ukusebenzisa okanye ukuzama imisebenzi emitsha ngaphandle kokwesaba. Mhlawumbi baziva ukuba ubungakanani babo bunqande ukuba benze ukuzivocavoca ezithile okanye bazive bengabonakali.
Imiba yomfanekiso yomzimba inokubamba abafazi njengokuba abanye bengathandi ukubonwa ukusetyenziswa. Kodwa uloyiko alufanele lube ngaphezu kweenzuzo zokuthutha imizimba yethu
Ufunwa kangakanani umzimba? Izikhokelo zikaRhulumente zincoma amaMerika ukuba athathe ubuncinane imizuzu engama-150 ngeveki yomsebenzi we-aerobic okanye imizuzu engama-75 ngeveki yomsebenzi onamandla wokuzibandakanya ngaphezu kweentsuku ezingama-2 zokuqeqeshwa koxinzelelo nganye ngeveki yokulawula ubunzima. Njengomgomo jikelele, jolise imizuzu engama-30 yomsebenzi ngamnye ngosuku. Kodwa phumula, akufuneki kwenziwe njalo kanye. Ukwenyuka kwemizuzu emibini yemizuzu engama-15 yomsebenzi okwenziwe ngokomzimba ulingana nomlinganiselo ofanayo nokwenza umsebenzi ngomsele omnye wemizuzu engama-30. Kuyafana into emithathu yokunyuka kwemizuzu emfutshane yomsebenzi. Makuqiniseke ukuba uhlawule intliziyo yakho kwaye ugcinwe kwi-60% ukuya ku-75% kwisilinganiso sakho esiphezulu.
Ukuba ulungele ukuhambisa umzimba wakho ukuze ujabule kunye neenzuzo zezempilo okanye ukuba sele usuqhelise umzimba kwaye ufuna ukunyusa umzimba wakho, nantsi imimiselo enkulu, yokuzonwabisa kumabhinqa ne-PCOS ukwenza.
Thatha kwiStride
Ukuhamba ngenye yezinto eziphambili kwi-PCOS kuba inokwenziwa naphi kwaye idinga kuphela izicathulo zokuhamba. Ukuba awuyikunwa yedwa ukuhamba wodwa, vula umculo okanye ubuze umhlobo ukuba akujoyine. Ukuphakamisa indlela yakho yokuhamba ngokungeza izikhathi: ukuhamba okunye ukuhamba imizuzu emi-5 kwisantya esilinganiselweyo kunye nemizuzu emihlanu yokuhamba ngokukhawuleza okanye ukugijima.
Vary indlela yakho ngezikhathi ezithile ukuya kufaka zombini iinduli kunye neendawo eziphathekayo.
Pump It Up
Abasetyhini abane-PCOS bangakha imisipha ngokukhawuleza, iindaba ezilungileyo ukuba uzama ukutshisa iikhalori ezingaphezulu. Sebenzisa oku kulungelelanisa ngokuphakamisa izisindo kabini ngeveki. Andiqinisekanga ukuba ungaqala kuphi? Misa iseshoni ngomnye wabaqeqeshi kwi-gym yakho yokufundisa iseshoni (ezinye iigyms ziya kukwenza ngenkululeko ngenkululeko njengenxalenye yobulungu bakho). Ukongezelela, qwa ga mshelana nomqeqeshi nganye nyanga okanye utsho utshintshe inkqubo yakho. I-Les Mills Bodypump ethandwayo, iklasi elinikwe kwiindawo ezininzi kwi-US kwaye iquka iyure yokuqeqeshwa kobunzima beqela kumculo osebenza umzimba wonke.
Yiba manzi
Ukusebenza kweplastiki njengokubhukuda kunye ne-aqua aerobics okanye i-zumba yimisebenzi emikhulu yabasetyhini abane-PCOS yokwenza. Oku kusebenzisa ukuchasana ukusebenza komzimba wonke kwaye kulula kumalungu. Ukuba udibanisa, jongana ngokubeka umgama okanye iinjongo zokukhawuleza. Ngaba ufuna enye inselele? Zama ukumisa i-paddle boarding eyaziwa ngokuba yi-SUP. Le midlalo yamanzi yangaphandle igxininisa kwaye idonsa umzimba wonke xa isakha ibhalansi. I-kayaking isebenza emzimbeni ophezulu kunye nemisipha yomzimba kwaye enye indlela enhle yokuhlala ilungele emanzini.
Thatha i-Swing
Ukukhathazeka ngemisebenzi yakho yemihla ngemihla? Umngeni wakho ngomsebenzi ngokufunda okanye ukwenza imidlalo . Umzekelo, qhafaza iklinikhi ye-tennis yeveki (ngaphakathi okanye ngaphandle) kwinqanaba lakho. Ndandifuna ukufunda indlela yokuglasi? Bhalisela izifundo. Ngeke nje usebenzise umzimba kodwa udibana nabahlobo abatsha kwinkqubo.