Ukuzivocavoca umzimba kanye nokubaluleka kwakho Umsebenzi womzimba uhlanganisa konke ukunyakaza komzimba okukhiqiza izindleko ezinkulu zamandla kunokuphumula. Ngakho-ke, ukuvivinya umzimba kuyingxenye engaphansi yomsebenzi womzimba ohilela ukusetshenziswa kwamandla ngamabomu ngenhloso yokuthuthukisa noma ukunakekela ingxenye eyodwa noma ngaphezulu yokusebenza komzimba. Ukuzivocavoca umzimba njalo kunezinzuzo zezempilo, ukwandisa amandla okusebenza kanye nokunciphisa ingozi yezifo ezingathathelwana.
Ukuzivocavoca umzimba yinoma yikuphi ukunyakaza komzimba okukhiqizwa imisipha edinga amandla. La mandla atholakala ezindaweni ezigciniwe ze-glycogen esibindini nasemisipheni (anaerobic glycolysis) kanye nase-oxidation yama-fatty acids (lipolysis). I-Lipolysis yenzeka ngesikhathi sokuzivocavoca okuphansi kuya kokumaphakathi, kuyilapho i-anaerobic glycolysis isetshenziswa kakhulu phakathi nokuzivocavoca okukhulu. Ukuvivinya umzimba kungenziwa ngokuzithandela noma ngokuzenzakalelayo, futhi kungahlukaniswa ngezinhlobo ezintathu eziyinhloko: ukuvivinya umzimba kwe-aerobic, anaerobic kanye nokuxubile.
Ukuzivocavoca kwe-Aerobic kuwukuzivocavoca lapho kusetshenziswa umoya-mpilo ukukhiqiza amandla, futhi kubonakala ngomsebenzi oqhubekayo isikhathi eside. Lolu hlobo lokuzivocavoca lulungele ukuthuthukisa umthamo wenhliziyo nemithambo yegazi namaphaphu, njengoba kukhulisa ukushaya kwenhliziyo nokuphefumula. Izibonelo zemisebenzi ye-aerobic ukuhamba, ukugijima, ukugxuma, ukubhukuda, ukugibela ibhayisikili, ukushushuluza, njll. Ukuzivocavoca kwe-Anaerobic akusebenzisi umoya-mpilo ukukhiqiza amandla, futhi kubonakala ngokuqina okuphezulu kodwa umsebenzi wesikhathi esifushane. Lolu hlobo lokuzivocavoca lulungele ukuthuthukisa amandla emisipha nokusebenza kwezemidlalo, njengoba kwandisa ukukhiqizwa kwamandla emisipha. Izibonelo zemisebenzi ye-anaerobic ukuphakamisa izinsimbi, ukugijima, njll. Ukuvivinya umzimba okuxubile kuyinhlanganisela yezinhlobo ezimbili zangaphambilini, futhi kubonakala ngokusesilinganisweni kuya kokuqina okuphezulu okunobude besikhathi obuguquguqukayo. Lolu hlobo lokuzivocavoca lufanelekile
Umqondo Womsebenzi Womzimba
https://www.youtube.com/watch?v=oESLAvp39oY
Umsebenzi womzimba kanye nempilo. Isifundo 1. Kuyini ukuzivocavoca umzimba? | 25/43 | I-UPV
https://www.youtube.com/watch?v=Bg1eZu6bnEw
Umqondo womsebenzi womzimba
Ukusebenza ngokomzimba kuwuhlobo lokunyakaza komzimba okukhiqizwa imisipha edinga amandla. Kungenziwa ngokuzithandela noma ngokuzenzakalelayo, futhi nakuba ngokuvamile kuhlotshaniswa nokuzivocavoca, kungase futhi kubhekisele kweminye imisebenzi efana nomsebenzi, ukudlala, ukudansa noma ngisho nokunyakaza okungahleliwe kwemisipha yethu (isibonelo, lapho sihamba noma siphefumula) .
Ukuzivivinya umzimba kunezinzuzo eziningi zezempilo, njengoba kuthuthukisa ukusebenza kwesistimu yenhliziyo, imisipha kanye namathambo, ngaphezu kokunciphisa ingozi yokuhlushwa izifo ezingapheli ezifana nesifo sikashukela, umfutho wegazi ophezulu noma umdlavuza. Kusisiza futhi ukuba sigcine isisindo esinempilo, sithuthukise amandla ethu amaphaphu nenhliziyo, sikhuphule amathambo futhi sinciphise ukucindezeleka.
Kuzo zonke lezi zinzuzo, kunconywa ukwenza okungenani imizuzu engu-150 yokuzivocavoca umzimba okumaphakathi (njengokuhamba usheshe) noma imizuzu engu-75 yomsebenzi womzimba onamandla (njengokugijima) ngeviki.
Ukubaluleka komsebenzi womzimba
Ukuzivocavoca umzimba kubalulekile empilweni ngoba kukuvumela ukuba ugcine ukuqina ngokomzimba nangokwengqondo, ngaphezu kokuvimbela izifo.
Ukuvivinya umzimba kuwuhlobo lokuzivocavoca olugcina umzimba ulingana futhi ukhululekile. Iphinde ibe nezinzuzo zempilo yengqondo, isiza ekunciphiseni ukucindezeleka futhi ithuthukise isimo sengqondo. Ukuzivocavoca umzimba kusiza futhi ukuvimbela izifo, njengokukhuluphala, isifo sikashukela, umfutho wegazi ophezulu kanye nezifo zenhliziyo.
Izinhlobo zomsebenzi womzimba
Umsebenzi womzimba yilokho okwenziwa ngemisipha futhi kudinga amandla. Ukuhlukaniswa kwemisebenzi yomzimba kuncike ekuqineni kwayo, ubude besikhathi kanye nemvamisa.
Ngokuphathelene nobukhulu bawo, zingahlukaniswa zibe:
– Ukuzivocavoca umzimba okulula: lokho okudinga amandla aphansi futhi esingakwazi ukukugcina isikhathi eside, njengokuhamba.
– Ukuzivocavoca umzimba okumaphakathi: lokho okudinga amandla aphakathi nendawo futhi esingakwazi ukukugcina isilinganiso sesikhathi, njengokugibela ibhayisikili.
– Ukuzivivinya okuqinile: lokho okudinga inani elikhulu lamandla futhi esingakwazi ukukugcina isikhathi esifushane, njengokugijima.
Ngokuphathelene nesikhathi sabo, zingahlukaniswa zibe:
- Imisebenzi yokuzivocavoca yesikhashana: leyo engadluli imizuzu engama-30, njengokuzivocavoca ekhaya.
- Imisebenzi yokuzivocavoca yesikhathi esimaphakathi: leyo engadluli imizuzu engama-60, njengokuya ejimini.
- Imisebenzi yokuzivocavoca yesikhathi eside: leyo ehlala imizuzu engaphezu kwengama-60, njengokuhamba ngezinyawo.
Ngokuphathelene nemvamisa yabo, zingahlukaniswa zibe:
- Imisebenzi yomzimba yansuku zonke: leyo eyenziwa nsuku zonke.
- Imisebenzi yokuzivocavoca yamasonto onke: leyo eyenziwa kanye noma kabili ngesonto.
- Imisebenzi yomzimba yamasonto onke: leyo
Izinzuzo zomsebenzi womzimba
Ukuzivivinya umzimba kungenye yezinto ezinhle kakhulu ongazenzela impilo yakho. Inezinzuzo eziningi ngomzimba nengqondo.
Khulisa amandla: Ukuzivocavoca umzimba kwandisa amazinga amandla. Ngokuhamba, umzimba ukhiqiza amandla engeziwe. Lokhu kungakusiza uzizwe ungakhathali kakhulu phakathi nosuku.
Ithuthukisa imizwa: Umsebenzi ongokomzimba ungase futhi uthuthukise imizwa. Lapho uhamba, umzimba ukhiqiza ama-endorphin, okungamakhemikhali asiza ukuthuthukisa isimo sakho sengqondo.
Yehlisa ingcindezi: Ukuzivocavoca umzimba kungasiza ekunciphiseni ukucindezeleka. Uma uhamba, umzimba ukhiqiza ama-endorphin, okungamakhemikhali asiza ekunciphiseni ukucindezeleka.
Ikusiza ukuthi ulale kangcono: Ukusebenza ngokomzimba kungakusiza futhi ukuthi ulale kangcono. Uma uhamba, umzimba ukhiqiza ama-endorphin, okungamakhemikhali asiza ukuphumuza umzimba nengqondo.
Ikhuphula Ukuzethemba: Umsebenzi womzimba ungase futhi ukhulise ukuzethemba. Lapho uhamba, umzimba ukhiqiza ama-endorphin, okungamakhemikhali asiza ekukhuliseni ukuzethemba.
Ungawuhlanganisa kanjani umsebenzi womzimba empilweni yakho
nsuku zonke Ukuvivinya umzimba kuwumsebenzi odingekayo ukuze ulondoloze impilo enempilo. Nokho, kubantu abaningi, ukuvivinya umzimba kuwumsebenzi wansuku zonke owenziwa nge-monotony ethile. Nakuba kubalulekile ukugcina isimiso sokuzivocavoca umzimba, kuyadingeka futhi ukufaka umsebenzi womzimba empilweni yakho yansuku zonke ukuze ungabi umsebenzi oyisicefe. Lapha sikunikeza amathiphu ukuze ukwazi ukukufeza: 1. Kwenze ingxenye yendlela yakho yansuku zonke. Ukufaka umsebenzi womzimba empilweni yakho yansuku zonke kulula kunalokho ucabanga. Ungaqala ngokwenza izinguquko ezincane esimisweni sakho, njengokupaka kude kakhulu nomsebenzi noma ukuthatha izitebhisi esikhundleni sekheshi. Ezinye izindlela zokufaka ukuvivinya umzimba osukwini lwakho ukuhamba ngenkathi ukhuluma ocingweni noma uhamba ngezinyawo ngemva kokudla. 2. Hamba uyoshaywa umoya. Ukuhamba kuyindlela enhle yokuhlanganisa umsebenzi womzimba empilweni yakho yansuku zonke. Ungakwenza noma nini, noma kuphi. Uma unenkinga yokuthola isikhathi sokuhamba, zama ukuhamba ngezinyawo ngesikhathi sekhefu lakho lesidlo sasemini noma ngaphambi kokulala. 3. Thola umsebenzi owuthandayo. Uma ungakuthandi ukuzivocavoca, cishe awukwenzi njalo. Yingakho kubalulekile ukuthola umsebenzi womzimba owuthandayo. Uma uthanda ukudansa, ungabhalisela isifundo sokudansa noma udanse ekhaya ngenkathi ulalele umculo. Eminye imisebenzi
Yini umsebenzi womzimba we-Wikipedia?
Ukusebenza ngokomzimba yinoma yikuphi ukunyakaza komzimba okukhiqizwa imisipha edinga amandla. I-WHO (World Health Organization) itusa ukuba wenze okungenani imizuzu engu-150 yokuvivinya umzimba okusesilinganisweni ukuya kokuqina ngesonto, noma imizuzu engu-75 yokuvivinya umzimba ngamandla ngesonto.
Umsebenzi womzimba ungahlukaniswa ngamaleveli amathathu:
-Ukuzivocavoca okulula: ukuhamba ngokushesha, ukwenza imisebenzi yasendlini elula.
-Ukuzivocavoca umzimba okumaphakathi: ukuhamba ngokushesha, ukudansa, ukuhamba ngebhayisikili.
-Ukuzivocavoca okunamandla: ukugijima, ukugxuma, ukubhukuda, i-rollerblading.
Ukuzivocavoca umzimba kunezinzuzo eziningi zezempilo, phakathi kwazo: kuthuthukisa ukulawulwa kwesisindo, kunciphisa ingozi yezifo zenhliziyo, kwandisa amathambo, kuthuthukisa isimo sengqondo nokulala, phakathi kwabanye.
Kuyini umsebenzi womzimba futhi yiziphi izinzuzo zawo?
Umsebenzi womzimba yinoma yikuphi ukunyakaza komzimba okwandisa izinga lomsebenzi womzimba futhi kungenziwa ngamadivaysi noma ngaphandle kwawo. Inezinzuzo eziningi zezempilo, okuhlanganisa ukunciphisa ingozi yezifo zenhliziyo, ukuthuthukisa impilo yengqondo kanye nempilo jikelele. Ukuzivivinya umzimba kungasiza nasekulawuleni isisindo, kwehlise ingcindezi, futhi kuthuthukise izinga lokulala.
Kubaluleke ngani ukuvivinya umzimba?
Ukubaluleka kokusebenza ngokomzimba ukuthi kubaluleke kakhulu empilweni. Ukuzivivinya umzimba kusisiza ukuba sihlale siqinile, sibukeke kangcono, futhi sivimbele izifo.Ukuzivocavoca umzimba njalo kungasiza:Ukunciphisa ingozi yesifo senhliziyo.Ukunciphisa ingozi yokushaywa unhlangothi.Yehlisa ingozi yomdlavuza wamabele.Thuthukisa impilo yengqondo kanye nokuphila kahle.Usizo ekulawuleni isisindo.Yehlisa ukucindezeleka nokukhathazeka.Thuthukisa ukulala.Khulisa amandla.Thuthukisa ukuguquguquka namandla emisipha.Ukuzivocavoca umzimba kubalulekile empilweni nokuphila kahle, futhi zonke izingane kanye nabantu abadala kufanele bazivocavoce nsuku zonke. Ukuvivinya umzimba kungaba mnandi futhi akudingeki kube okuyisidina noma kuyisicefe. Ziningi izindlela zokuzivocavoca, njengokudlala ibhola, ukudansa, ukugibela ibhayisikili, noma ukuhamba nje.
Kuyini ukuvivinya umzimba ngokwababhali abahlukene?
Umsebenzi womzimba ukunyakaza komzimba okukhiqizwa izicubu zamathambo ezidinga amandla okusebenza kwe-metabolic. Umsebenzi womzimba ungaba ngokuzithandela futhi othomathikhi. Kungaba ukuziphatha okufundiwe noma okuzelwe. Ukuzivocavoca kuwuhlobo oluthile lomsebenzi womzimba owenziwa ngenhloso yokuthuthukisa noma ukugcina ikhono lomzimba. (WHO, 2002) Umsebenzi womzimba yinoma yiluphi uhlobo lokunyakaza komzimba olubandakanya izindleko ezinkulu zamandla kunokuphumula. Umuntu ubhekwa njengophumule lapho egcina ukuma okumile futhi engenzi noma yiluphi uhlobo lokunyakaza ngokuzithandela. (Blas, Garrido and Gutiérrez, 2006) Umsebenzi womzimba isethi yezenzo zemisipha ezididiyelwe ezidinga amandla futhi zibangele izinguquko emzimbeni, lezi zinguquko zincike ngokuyisisekelo ekuqineni, ubude nobuningi bomsebenzi oshiwo. (I-Spanish Association of Physical and Sports Education, 2002). Ukuzivocavoca kuwuhlobo oluthile lomsebenzi womzimba ohleliwe futhi owenziwe ngendlela ukuze kuthuthukiswe noma kugcinwe ukuqina ngokomzimba nokuphila kahle (Haskell, 2007).
