Umzila wokuSebenza koManzi kwiReinsin

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Ndiyaqalisa

Ukuba ulwa neentlungu ezininzi kunye nezokwelapha, kuquka nokuzivocavoca, awunikanga isihlomelo ofunayo, ukusetyenziswa kwamanzi kungabakho. Kuyonwabile, intlalontle, kunye nabantu abaninzi, ihlaziya umoya.

Kodwa okubaluleke kakhulu, ukusetyenziswa kwamanzi kunokuba kuhle kumalungu akho kunye nezihlunu. Enyanisweni, uhlalutyo lwe-meta lwama-2014 lufumene ukuba ukusetyenziswa kwezilwanyana kunokukunceda ukuphucula intlungu, umgangatho wobomi, kunye nokukwazi kwakho ukusebenza kwimpilo yakho yemihla ngemihla xa ujongene nemeko ye-musculoskeal. (Intlungu ebuyisiwe ngokuqinisekileyo yenye yeemeko.)

Uphononongo lufumanisa ukuba ukusetyenziswa kwezilwanyana kumanzi kunika iintlobo zayo kwiimeko ezininzi ze-musculoskeli ngokulinganayo, kwaye ukuba iziphumo ezingenakho ukufumana rhoqo ekusebenziseni rhoqo kwi-echibini zifaniswa nezo zokusebenzisa umhlaba.

Unomdla? Ukuba kunjalo, ungafuna ukwazi ukuba ungaqala njani.

Mhlawumbi indlela elula kukuba udibanise iklasi kwi-pool yakho okanye kwindawo yokuzivocavoca. Kodwa ukuba ishedyuli yakho ayivumeli loo nto, okanye ukuba iiklasi ezinjalo azifumaneki kuwe, ukunikezela ngamanzi kungenye into. Akunzima njengoko kubonakala ngathi.

Isinyathelo sokuqala kukuqokelela izinto oza kuzifuna. Ngokuhambisana neendleko eziqhelekileyo: i-suit suit, ithawula, i-flip flops, njl., Uya kuxhamla ekusebenziseni amacebo okuhamba kunye namanye amathuluzi okusebenzisa amanzi . Zininzi izixhobo ezinjalo, ukusuka kwiiplanga zokukhaba ukuya kwi-noodle, kunye ne-paddles kunye ne-tubing. Izixhobo zamanzi zandisa ukwanda kwamanzi njengendlela yokukunceda ukwakhiwa kwamandla omzimba; Kananjalo banokukunceda uhlale uhamba, okwenza kube lula ukuba ujoyine amajoyina akho.

Kodwa ibhanti yokuthambisa ibonakala iyona nto isisiseko sezo zixhobo. Njengoko igama libonisa, ibhanti ikugcina ungayi kucima ngelixa uhlala ekupheleni, kwaye unganciphisa uxinzelelo kumajoyina xa usebenza kwisiphelo esingacacanga. Ukuba unako ukufumana enye into eyongezelelweyo kwimisebenzi yakho yamanzi, ibhanti ye-flotation iyenaye.

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Amanzi ashushu: Ukuhamba kunye namaLunges

Umsebenzi wokuqala kwimisebenzi yakho yamanzi iya kuba uhambahamba. Umbutho we-American Physical Therapy ukhuthaza ukuba uqale ukuhamba phambili enqeni okanye kwisifuba esiphakamileyo samanzi phambili nangemva, ngokunjalo. Qala ngokukhawuleza kwaye xa ufudume ufudumele, khulisa isantya sakho. Enye indlela yokunyusa ukufudumala kwakho kukuqhubela phambili, i-APTA ithi. Unokuphinda uhambe ngokuhamba kunye nokugijima imizuzu emihlanu.

I-APTA iphakamisa ukulandela ukuhamba kwakho (okanye ukugijima) ukufudumala kunye nemiphunga embalwa. Unako ukuma kufuphi nodonga lwamanzi kwaye ubambe inkxaso. ukuba awuyi kubambelela eludongeni, unokulindela umngeni ongezeleleko.

Ukwenza i-lunge phambili kufana nokuhamba apho uthatha inyathelo. Ukwahlukana kukuba uya kuguqa phambi kwamadolo. Musa ukuguqa phambili phambili, nangona kunjalo. Kufuneka uhlale ukwazi ukubona izwane zakho. Ngaphandle koko, uguqa idolo ngokude.

Olunye umehluko luphakathi kokuhamba kunye nokuphefumula kukuba emva kokuba ulungele, ubuye uphinde ufike kwindawo yakho yokuqala yokuqala, uze uphinde uphinde uhambe ngaphesheya. Oko kwathiwa, ukuhamba ngamaphaphu kunokwenzeka, kwakhona.

Ngokungakanani, i-APTA iphakamisa ukwenza iisethi ezili-10 zemiphunga.

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Ukukhahlela kwamanzi kunye neendlela zokuhamba

Ukuze ufumane umsebenzi oqulunqwa kakuhle, kufuneka udibanise ukuhamba kwendlela, nayo. I-APTA iphakamisa umsebenzi wokubambelela. Nantsi indlela:

Jongana nodonga lwamanzi (ungabamba, ukuba ufuna) ngeenyawo zakho neenzwane ezijongene ngqo. Thatha amanyathelo angama-15 ukuya kwelinye icala uze ulandele amanyathelo angama-15. Phinda kanye okanye kabini ngaphezulu.

Kulungile, lixesha lokwenene kwamandla omlenze ngendlela yokukhahlela / ukuguquka. Le ntshukumo inokunceda ukuphuhlisa amandla kunye nobuninzi bokunyakaza kwi-hip yakho, eyona nto iqhagamshelana ngokubalulekileyo kwimbuyiselo ephantsi.

Yima ngaseludongeni-kufuphi kufuphi ngokwaneleyo ukuba ubambe kuyo xa kufuneka. Ukuguqa ngamadolo, velisa umlenze omnye phambili, uze emva koko emva kwakho. Yenza iiseti ezi-3 kwezi-10 kwaye uphinde uphinde ngomnye umlenze. Unokwenza oku kuhamba ecaleni, apho uzisa khona umlenze uze uphinde ungene, uwele phambili okanye emva komlenze wokuma. (Ndiza kubonisa ukutshintshana phakathi kokuwela phambili nokuwela ngaphaya.)

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Amanzi aSebenzi Abo bantu!

lixesha lokusebenzela izisipha zomzimba kunye nomxholo. Ukuba ungaphakathi kwamanzi amanzulu kunye nebhanti lokubhukuda, velisa zombini uxolo kwisifuba sakho uphinde uphinde uhlawule amaxesha angama-10. Phinda oku okwiiseti ezintathu. Inguqu ephezulu ngakumbi yale mvavanyo ingaphambi kokubuyisela imilenze yakho phantsi, gxinqa ngamadolo kwaye wandise umzimba wakho kwinqanaba elide-njengokungathi ujikeleza emanzini.

Ukuze usebenze izidumbu zakho ze-oblique kwaye ufumane ukuguquka kwintlanzana, cinga ukwenza enye okanye ezininzi iisethi ze-10 ezijikelezayo ngamadolo akho ngakwesokunene okanye ngakwesobunxele njengoko ubazisa. (Phinda ufunde enye enye icala, kunjalo.)

Unokuyibekela umngeni wakho ibhalansi ngelixa ungezantsi kumanzi. Oku, ngokubhekiselele, kuya kunzima ukusibekela umngeni wakho. Zama ukuma emlenzeni omnye kunye nomnye uphakamise phezulu, uphumelele emthonjeni wangaphakathi walowo mlenze wokuma. Bala ukuya ku-10 (okanye ngaphezulu) ngelixa ubeka isikhundla. Phinda ngaphesheya. Yenza okusemandleni akho ukuba ungabambeli nantoni naxa wenza lo msebenzi.

Ukongeza umngeni onzima, zisela iingalo zakho phezulu kwentloko yakho.

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Amanzi Ukuzivocavoca Iingqungquthela Epholileyo

Buyela kumanzi uhamba ukupholisa kwakho. Ukuphola kufuneka kugcine malunga nemizuzu emi-5 ukuya kwe-10. Faka i- hip elula , mhlawumbi emanzini xa ubuya emhlabeni.

Vuyiswa! Uqedile ukusetyenziswa okuyisiseko samanzi emanzini!

> Umthombo:

> Barker, A., Talevski, J., Morello, R., MPH, Brand, C., MPH, Rahmann, A., PhD, Urquhart, D., PhD. Ukuphumelela kweMvelo yokuThengiswa kwamaMazi kwiimeko zeMusculoskeletal: i-Meta-Analysis. IiNqoloba zoLwazi lweMpilo kunye nokuHlaziya. Sept. 2014. http://www.archives-pmr.org/article/S0003-9993 (14)00288-3/pdf