Izivivinyo Ezi-5 Ezilula Zokuhlala Ulungile Ngesikhathi Sobhadane

Ezikhathini ezifana ne-Covid-19, ukubaluleka kokukhulisa ukungatheleleki akunakugcizelelwa ngokweqile. Ngokocwaningo, amasosha ethu omzimba asebenza kangcono lapho sidla kahle, silala kahle, futhi sizivocavoca. Ngaphezu kwalokho, ukuvivinya umzimba kungasiza ekudambiseni ukucindezeleka, ukucindezeleka, nokukhathazeka, into abaningi bethu ababhekana nayo ngalezi zikhathi ezingaqinisekile. Ukuzivocavoca kusiza nasekulawuleni izimo ezingalapheki kanye nezifo ezihambisana nomfutho wegazi ophakeme nesifo sikashukela okungenza umuntu abe sengozini enkulu uma ethelelekile.

Ngenxa yokuvalwa kanye nokuzivalela wena ngokwakho, izindlela zethu eziningi zansuku zonke zikhawulelwe. Ngakho kungaba nzima ukuthola isisusa sokuzivocavoca. Ngezinselelo zokusebenza usekhaya kanye nokufinyelela okulinganiselwe kokufaneleka phakathi ne-COVID-19, ungase ukuthole kunzima ukunamathela esimisweni sokujima. Noma kunjalo, ukulondoloza isimiso sokuzivocavoca ekhaya kuyisidingo esikhulu kunesifiso esingalindelekile manje kunanini ngaphambili. Ukuhlala unempilo futhi unempilo kungafinyelelwa ngezindlela ezihlukahlukene, njengokudla ukudla okunempilo kanye nenala yezithelo nemifino. Nokho, kufanele uhlele ukudla okulinganiselayo. Xhumana ne-dietician e-Bhubaneswar ukuze uthole umongo walokho ongakudla ukuze uhlale unempilo. Uma kwenzeka ubhekana nanoma yikuphi ukuphazamiseka kokugaya ukudla ekhaya ngesikhathi sokuvalwa, ungathintana no-a i-gastroenterologist eBhubaneswar.

Ukuzivocavoca okuthile okulula futhi okusebenzayo ukuze uhlale ufanelekile ekhaya ngesikhathi sodlame 

Nazi izivivinyo ezilula nezisebenzayo ngesikhathi sobhubhane:

1. Ukujima - Uma kukhona ukunyakaza okukodwa okuyisisekelo okunezinzuzo eziningi, ama-push-ups. Ziyindlela ephumelela kakhulu yokuqinisa hhayi izingalo zakho nesifuba kuphela kodwa imisipha ewumgogodla ngemuva nasesiswini. Ikhono lokwenza ama-push-ups lixhumene ngqo nekhono lomzimba lokuvikela izifo. Ngenkathi ukuyo, kufanele uzame nokudonsa phezulu. Sebenzisa induku endlini ukwenza ukudonsa futhi ubone umongo nezingalo zakho ziqina ngokuhamba kwesikhathi.
2. Ukuphenduka kwentamo - Ngokuhlala usuku lonke, etafuleni lethu lomsebenzi, esofeni noma embhedeni, asikunaki ukuma okulungile. Lokhu kuthinta ukusebenza okunempilo kwezingxenye ezihlukahlukene zomzimba wethu. Izifunda ezishayeke kakhulu yintamo, ihlombe nomhlane wethu. Kubalulekile ukuhambisa le misipha ukuze ugweme ubuhlungu, ukuqina nobuhlungu. Ngakho-ke shintsha intamo nsuku zonke ngesikhathi esinqunyiwe. Zungezisa intamo yakho izikhathi eziyishumi ngendlela yewashi, bese uphinda okufanayo ngokuphambene newashi. Gobisa intamo yakho emaceleni, ubheke phambili nangemuva ngobumnene imizuzwana engama-30.
3. Izikwele - Lokhu kungenye yezindlela eziphumelela kakhulu zokuzivocavoca umzimba ophansi. Ama-squats angenziwa noma kuphi futhi awadingi mishini. Ukuze wenze i-squat eyisisekelo, qala izinyawo zakho zihlukane kancane. Gcina isifuba sakho siphezulu, faka imisipha yakho yesisu bese wehlisa izinqe zakho kuze kube yilapho amathanga ehambisana phansi. Yima kancane bese ukhipha umoya ngenkathi uphusha ubuyela endaweni yokuqala.
4. Ukuhlala odongeni - Lo msebenzi muhle ekuqiniseni imilenze yakho nomgogodla. Ungakwenza usebenzisa noma iyiphi ingxenye yodonga olungenamuntu endlini njengemishini. Hlala ngokusekelwa odongeni, ucabange isihlalo esingaphansi kwakho, futhi ubambe lesi sikhundla imizuzwana engu-45 ukuya kuminithi elingu-1. I-Wall-sit ingasiza ekuxazululeni izinkinga ezincane zokugaya. Uma kunezinkinga ezinkulu zokugaya ukudla, umuntu kufanele athintane nodokotela I-gastroenterologist engcono kakhulu eBhubaneswar kanye namanye amadolobha.
5. Ama-lumges - Amaphaphu sekuyisikhathi eside ewukuzivocavoca okuyisisekelo ngenxa yezinzuzo eziningi zezempilo. Yandisa amandla omlenze nokuguquguquka, ishisa amafutha futhi ithonise imisipha ye-gluteal ezinqeni. Kwenziwe kahle, lo msebenzi uthuthukisa ibhalansi nokuxhumana, ukwandisa ukuguquguquka kwe-hip flexor, futhi kuholela ekuzinzeni okungcono komgogodla. Ukuze wenze lokhu, qala ngokusukuma ubude. Bese uya phambili ngonyawo olulodwa bese uligoba kuze kube yilapho umlenze wakho ufinyelela i-angle engama-degree angu-90. Buyisela umlenze wakho wamaphaphu wangaphambili endaweni yokuqala. Phinda izikhathi ezingu-10 emlenzeni owodwa ngamunye.