Self-Ukuphathwa ukuvivinya umzimba kanye nezemidlalo

Akusiyo imfihlo ukuthi usebenzise nomphumela ekwelapheni emzimbeni womuntu. Leli qiniso liye eyaziwa kusukela ezikhathini zasendulo. Lokho ezemidlalo kukhona ezibaluleke kakhulu ekulweni nesifo nokulondoloza ukuphila kwethu, wakhomba izitatimende ezizukulwane eziningi zefilosofi futhi odokotela. Ngokwesibonelo, u-Aristotle wagomela ukuthi eziphilayo kubhekene isidingo njalo ukuhambisa, futhi lutho kangaka akababhubhisi umuntu njengoba nokungawuvivinyi umzimba.

Ezemidlalo - lokhu lungukuphulukisa iyithuluzi elinamandla kakhulu. inhlangano Ofanele inqubo ukuqeqeshwa kungaba ngcono ukuthuthukiswa ngokomzimba, ukuthuthukisa ukusebenza futhi kuthuthukise ukusebenza zonke zomzimba.

Nokho, izindlela ukuqeqeshwa ngokomzimba ayikwazi ukusetshenziswa ngobudlabha futhi ezimathonsi. Okuhle kakhulu, uyomane ingase ingaphumeleli, futhi neze - kuzokwenza umonakalo ongalungiseki impilo. Ukuze ususe imiphumela emibi ezemidlalo kudinga ukuqapha nokuzithiba ngesikhathi umzimba. Zonke lezi imisebenzi sehliselwe sitholakele isimo umzimba.

Kunezinhlobo ezahlukene lokulawula - Pedagogical kanye wezokwelapha. Yiqiniso, babalulekile kwezemidlalo. Kodwa namanje ke akaconsi ngesikhathi bevinjezelwe ukuzithiba umsebenzi. Injongo yayo oyinhloko nokwandisa imisebenzi ngesisekelo idatha isimo umzimba.

izindlela Inhloso kanye subjective

Ngamunye kwabadlali, ikakhulukazi imfundamakhwela kufanele ukwazi izinto eziyisisekelo ukuzithiba ngesikhathi umzimba. Lokhu kuzokuvumela ukuba bagxilise amakhono introspection nesiyalo, kanye ukwenza Umqeqeshi ephumelela kunazo umsebenzi, udokotela kanye uthisha.

What means a self-ukuphathwa ukuvivinya umzimba? He is lutho kodwa elaphawulwa yentuthuko yabo ngokomzimba kanye nezempilo, kanye obukhulu ukuqeqeshwa umthwalo ukuncintisana.

Amasu ka ukuzithiba phezu ukuvivinya umzimba zingahlukaniswa zibe izinhlobo ezimbili. Eyokuqala wabo umgomo. Ukusebenzisa ithekhniki le lingalinganiswa, bese quantified imingcele anthropological, kuhlanganise esisindo kanye nobude, sesingamamitha yobukhulu esifubeni, nokunye. D., Futhi uqhathanise imiphumela ezemidlalo kanye nemingcele esiyinikwe iqembu imisipha.

Eyesibili indlela lapho self-ukuqapha kungaba kwenziwe nge ukuvivinya umzimba, kuyinto subjective. It ivumela umuntu ukuhlola impilo yabo futhi isifiso ukudlala ezemidlalo, isimo, ukukhathala, isifiso iziyaluyalu nezinye izimo.

Self-Ukuphathwa umzimba ezimele engokomzimba engcono eyenziwa usebenzisa idayari. Ngeke ukubhala, lapho umfutho kanye ivolumu imithwalo imidlalo, imiphumela kuzoqoshwa. Le ncwadi yezenzakalo kufanele aveze izici subjective futhi umgomo we isimo umzimba lapho uvivinya umzimba.

ukuzithiba msubathi

Gada isimo somzimba siqu nezidingo zawo wonke umuntu. Kubalulekile ukwenza kanjalo nalabo sina abathintekayo kwezemidlalo. Idatha etholwe kuzosiza kuhlola umtselela lokuzivivinya futhi ukusetshenziswa, kusetshenziswe amasu ahlukene ukuqeqeshwa. Yonke imiphumela kufanele iqoshwe encwadini.

On lokho imingcele sizibangela uma wenza umsebenzi ngokomzimba kanye nemidlalo? Into ebaluleke kakhulu kubo - impilo. Anganikeza ukukala omuhle, fair noma ezimpofu. Kuyinto ngokusebenzisa inhlalakahle kubonakala isimo jikelele nomsubathi nesimiso sakhe sezinzwa. In the ukungabikho abantu basabele ngendlela embi ukukhuluma ukuqeqeshwa ezazihlelwe kahle, okwandisa amandla yomuntu.

Enye for ukuqaliswa ukuzithiba izinga kanye nesikhathi sokulala. Yingakho blog ziyabonakala umsubathi izinqubo ubuthongo futhi wake futhi impendulo ubuthongo (ngezikhathi, ukubuyisa futhi t. D.). Lokhu ipharamitha ibaluleke kakhulu oqeqeshwayo. Ngokuqinisekile, kwakuphakathi phakathi ukuphumula ebusuku sika emzimbeni womuntu ocushiwe izinqubo zokutakula. Zokulala yena, kunomthelela ongemuhle kwi isimiso sezinzwa futhi impilo umsubathi.

Ukuzithiba ngesikhathi ukuvivinya umzimba okumele kuhlolwe futhi kuhlolwe ngezinga elithile isimo umzimba, njengoba ukusebenza. Kungase kube kuhle, egculisayo futhi yehlise. Njengomthetho, aphakeme isilinganiso inikezwe ipharamitha inganikelwa ebukhoneni inhlalakahle kanye ubuthongo omuhle. Nokho, lokhu akusho ngaso sonke isikhathi kwenzeke ngaleyo ndlela. Ngezinye izikhathi nomsubathi ngisho khona ukusebenza kahle kokuba kuyehla khona. Uma lokhu kwenzeka, futhi ukwenqena ukuthola umsebenzi luthatha izinsuku eziningana, khona-ke kubalulekile ukuba kwaziswe umqeqeshi, futhi ngokulinganisa, ukufuna usizo lodokotela. Impilo engeyinhle kungaba umphumela ukuzikhandla ngokweqile.

Isimo lomzimba libhekene ukukuthanda. Lokhu kukhetha kubaluleke kakhulu ezimweni lapho ukuzithiba Kwenziwa ngesikhathi umzimba. esesuthi Good ukhuluma ngani umzimba evamile emzimbeni. Ngakolunye uhlangothi, ukungabi ukufunwa ukudla ekuseni, futhi ngesikhathi amahora 2-3 ngemva kokuzivivinya, kunikeza ngezizathu ukuthi iqalise ukhona ukushayisana ukusebenza kwezitho ahlukahlukene.

Ngo inqubo ukuzithiba ngesikhathi umzimba nomsubathi kufanele sinake ukujuluka. Lokhu yinto evamile, nakho kubonisa isimo umzimba. Nge ezinhle natrenirovannosti imisipha ukujuluka liyancipha. Iyokhushulwa efanayo ezingeni eliphezulu uma ezakheke ngokomzimba kubonisa yokukhathala.

Ngaphezu idatha ngenhla Okufakiwe subjective self kubonakala kanye nemingcele ezifana lokuphefumula nomfutho nokushaya kwenhliziyo, nesisindo nesilinganiso. Zingasetshenziswa ukwahlulela ngalo umsebenzi inhliziyo futhi sokujikeleza kwegazi, umfutho umsebenzi futhi isimo jikelele umzimba.

Meaning of self uma wenza umzimba esikhulu. Idatha etholwe kukhona ukwaziswa okuwusizo, okuvumela abadlali kanye abaqeqeshi ukuhlaziya imisebenzi futhi ulungise isu yenqubo ukuqeqeshwa, uma kunesidingo. Nokho, kufanele sikhumbule ukuthi ukuzithiba ngisho olunzulu kakhulu futhi akanhlanhlatsi abakwazi esikhundleni odokotela.

Kulabo ukuqhuba ukuqeqeshwa ezimele

amasu self-ukuqapha e inqubo umsebenzi kumele kusetshenziswe hhayi nje abasubathi. Futhi kubalulekile kulabo nje uyawuthanda ukubhukuda, wamabhayisikili, ukugijima nokunye. D. ukuzithiba kwaphumela lapho idatha kuleli cala ezilotshwe idayari, okuyinto ihlukile idayari umqondo womsubathi.

Lowo wedwa ukwenza umsebenzi ngokomzimba, kutuswa ukuba silungise hhayi kuphela ulwazi umsebenzi eyenziwa imisipha futhi wathola ngesikhathi esifanayo umzimba asabela. Kulesi idayari eqoshiwe, nedatha uphumule.

Monitoring mafushane

Ibala lesikhumba nokusebenza komzimba womuntu ziye zashintsha kukho konke ukuphila kwakhe. Kodwa matasa kule nqubo kungabonakala nasemkhakheni kwesikhathi ukuqeqeshwa. izindlela ukuzithiba kule nokuvivinya umzimba, futhi ekunqumeni izici ezingeni umzimba, zibandakanya sokunquma amazinga anthropometric, futhi ukuhlanganisa izinkomba. Lezi idatha embule izinguquko ukuthuthukiswa ngokomzimba, okuyinto zenzeka ngenxa ukuqeqeshwa.

Ukuze afeze self-ukuphathwa umsebenzi ezimele ngokomzimba, kubalulekile ngezikhawu ezithile (yinyanga, yiviki nokunye. D.) Ukuze kukhiqizwe izilinganiso anthropometric esifubeni selilonke, esiswini, okhalweni, hip ithanga, kanye ukulungisa isisindo somzimba. Esikhathini idayari ukuzithiba Kunconywa ukuze ulethe amandla futhi imisipha emabhulashini, kanye nenani fat umzimba.

Ngokuzilimaza ukuphathwa umsebenzi ezimele ngokomzimba, kubalulekile ukugcina izici ezifana ubude isisindo emzimbeni. Lezi zinkomba abaluleke kakhulu.

Kumele kukhunjulwe ukuthi ukukhula enkulu kubantu kwenzeka e kwasa. Ngemva ukuqeqeshwa okunzulu, kanye kusihlwa, kwanciphisela obuphelele umzimba ngamasentimitha amabili noma ngaphezulu. Ngakho, lapho enza barbell obonisa okwenzekayo uphawu intervertebral akwazi ukugcina. Lokhu kubangela ukwehla ukukhula nomsubathi 3-4 amasentimitha.

Ngokuphathelene isisindo somzimba, inkomba umgomo we isimo umzimba futhi eshintsha lapho uvivinya umzimba. Lena kwaphawuleka ngokukhethekile lapho kusaqalwa zokuzivocavoca. isisindo umzimba ushintsho kungenxa omlilo of amafutha bese ibuyisela amanzi okweqile. Ngemva kwalokho, isisindo uhlaliseke. amanani engeziwe nemingcele anthropometric kuzoncika isiqondiso ukuqeqeshwa. esisindo msubathi ungawela kanye kuyanda. Man ngizithiba enqubeni self-cwaningo umsebenzi, bakwati kuhlatiya Amazing yakho. Ngakho, uma umzimba ithola umthwalo encane, isisindo somzimba kuyehla ku ezahlukene amagremu anamakhulu mathathu. Amandla isilinganiso ukuqeqeshwa ungakwazi ukuqeda 400-700, umthwalo omkhulu kubangela ukulahlekelwa isisindo 800 g nokuningi.

Control esisindo kungaba kwenziwe futhi ngosizo Inkomba-Brock Brugsch. isisindo somzimba, ngokuvumelana inkomba, kuyinto ukukhula komzimba womuntu, kwehle ngo eziyikhulu.

Lapho ukuzithiba isimo umzimba ngesikhathi sokuqeqeshwa ezemidlalo ingasetshenziswa vesorostovoy Quetelet Inkomba. Ukubala inani esisindo saso kufanele ihlukaniswe ukukhula. Kuyinsakavukela yisimo lapho umuntu ukukhula isentimitha Kulinganiselwa kusuka 350 kuya 400 g isisindo umzimba kwaphetha ngokuthi amadoda kanye kusuka 325 375 g kwabesifazane.

Okunye izinkomba yentuthuko bokuphila

Esikhathini ukuziphatha ukuzithiba kubalulekile ukukala selilonke kwesifuba. Ukuthuthukiswa Its ezinhle isiqinisekiso impilo enhle. Hlola selilonke esifubeni edinga ukuphumula ngu yokulinganisa le nkomba kokubili lapho ukuhogela nalapho exhaling,. Amanani umehluko etholwe - akulutho like esifubeni uhambo. It kuncike uhlobo okumelwe uphefumule futhi ukhulume imisipha ukuthuthukiswa.

Esikhathini ukuzithiba-ngesikhathi umsebenzi kuyadingeka ukukala amandla kwemisipha izandla. Ngenxa yale njongo kukhona kudivayisi elikhethekile okuthiwa i dynamometer. Izinkomba imisipha amandla izandla ngokulingana ngqo selilonke esifubeni, isisindo somzimba, njll Ngokuvamile izandla amandla owesilisa 60-70 amaphesenti ngesisindo, nowesifazane - .. 45-50%.

Lapho ukuzithiba kukalwa futhi iba namandla kwemisipha. Lona amandla imisipha extensor ekhadini umgogodla. Inani layo incike yobudala, ubulili, umsebenzi, kanye nesisindo umzimba.

Ukuzithiba siphinde sihlinzekele nezinhlelo ezihlanganisa ekubhekaneni spirometry. Kulokhu, it kulinganiswa umthamo esibalulekile - ngevolumu umoya ovela emaphashini. Amanani lokhu Inkomba njani kuyaqina ijwabu wamaphaphu amandla kwemisipha yokuphefumula.

Ukulawula umsebenzi izitsha inhliziyo negazi

Lapho umsebenzi ibalulekile ukuba banake impilo. Siveza ukusabela indlela yokubusa kwabantu kanye nezinhlaka umzimba ukuzivocavoca. Kuyinkomba ebaluleke kakhulu kulesi simo kukhona izinkomba izinguquko ekusebenzeni umgudu wokuphefumula, kanye izitsha inhliziyo.

Yiziphi izindlela ukuzithiba ngesikhathi ukuvivinya umzimba kuleli cala? Ukuze kuxazululwe le nkinga ye obuhlukahlukene ubukhulu ukuqeqeshwa umthwalo, izilinganiso kwenhliziyo (HR) nomfutho wegazi. Kusukela lezi yizinkomba ixhomeke ukusebenza komuntu.

kwenhliziyo

Yiziphi izindlela ukuzithiba ngesikhathi ukuvivinya umzimba ukukusiza ukunquma lesi silinganiso? Ngokwesibonelo, oqeqeshwayo kumelwe sibe sesimweni ehlezi sokulinganisa kwenhliziyo uphumule. Kuyadingeka ukuthola yesikhashana, carotid noma Umthambo osabalalayo, okuholela inhliziyo count ngiyibona ingakapheli imizuzwana emihlanu. Lokhu kumele kwenziwe izikhathi ezimbili noma ezintathu zilandelana. Phezu kokuthola idatha ezivezwa siphindaphindeka inani eliyisilinganiso ngu 12. Lokhu kwenza kube nokwenzeka ukwazi inani amabhithi inhliziyo ngomzuzu. Ngo abantu ongaqeqeshiwe kwenhliziyo kuyinto 60-89 amabhithi. / Min.

Okwedlulele imingcele zokulawula libonisa amathuba tachycardia, more ezingavamile kwenhliziyo kungase kubonise bradycardia. Futhi, okusezingeni eliphezulu kwenhliziyo (80-85 u. / Min) wedwa likhuluma ukukhathala emzimbeni. Yiqiniso, ngemva ukuqeqeshwa ishayela lomuntu ophilisayo. Nokho, izinga zokuluthola umzimba kumele ukuchitha imizuzu emihlanu kuya kweyishumi. Lesi sici kuzobonisa ekusebenziseni elilungile.

ingcindezi lwemithambo

Lokhu kusho ukusebenzisa umgomo. Akusiyo imfihlo ukuthi iyehla iyenyuka ezithile wegazi abonisa isigqi inhliziyo.

Kunezinhlobo ezahlukene ukuzithiba phezu umzimba, okuyinto ziyahlolwa kwezemidlalo umkhuba, okukuvumela ukuhlola isimo umzimba. Phakathi kwabo - uvivinyo sokusebenza. Ngakho, lapho ezimele ukuqeqeshwa ngokomzimba Kunconywa ukwenza amabili Hlala-ups, sibekwa imizuzwana amathathu. Ngemva kwalokho, oqeqeshwayo kufanele athule imizuzu 3. Kwenhliziyo kusuka 100 kuya 130 u. / Min emva umsebenzi locomotor abonisa izinga ukukhanya umthwalo, 130-150 u. / Min kuyoba inkomba okujula isilinganiso.

Ngezinye izikhathi ishayela kule ndlela okwazi self-kokuhlola ukuba ifike 150-170 ngomzuzu. Lesi sibalo ejwayelekile umthwalo oyinhloko. Amanani etholwe kukhona isiqondiso esihle sokuzithiba.

Isimiso sezinzwa

CNS - iyona kuyinkimbinkimbi kunazo zonke zomzimba. It sakhiwa zobuchopho izikhungo ebucayi ehlaziya izinguquko kokubili imvelo bangaphandle zangaphakathi. Is they ukulawula yonke imisebenzi yomzimba womuntu. Umsebenzi oyinhloko isimiso sezinzwa esiyinhloko kuyinto ukudluliswa olunembile futhi okusheshayo ulwazi olufanele. Lolu hlelo kufanele futhi ihlolwe ekusebenziseni ukuzithiba lapho uvivinya umzimba. Ukuze wenze lokhu, kukhona indlela yokuhlola orthostatic. Imiphumela yalolu cwaningo libonise excitability we isimiso sezinzwa esiyinhloko.

Ukuze uthole umuntu idatha ezidingekayo has ukwamukela isikhundla zilale phansi, futhi ukuphumula for 5-10 imizuzu kanye ukubala ishayela yakho. Ngaphezu kwalokho okudingeke ukuba ulinganise ukushaya kwenhliziyo ume isikhundla uqotho. Umehluko kokushaya kwenhliziyo ngeminithi futhi kubonisa isimo isimiso sezinzwa esiyinhloko. Ngakho, ngo-excitability ababuthakathaka lesi silinganiso zokhahlamba kusuka 0 kuya ku-6, ngaphansi evamile - kusuka 7 kuya 12, futhi lapho uphila futhi yanda, ngokulandelana, kusuka 13 kuya 18 nokusuka amabhithi ngeminithi 19 kuya 24.

Self ukusebenza isimiso sezinzwa futhi kutuswa ukusebenzisa okwashiwo cutaneous impendulo semithambo zomzimba. Okunqumayo ngokufeza izikhathi ezimbalwa phezu kwesikhumba kunoma iyiphi into esingakhanyisiwe. Uma izingane ingcindezi uphendulela pink ke lesi simo siyobonisa ukuthi ukusabela komzimba semithambo sika kuyinto evamile. coloration olumhlophe noma olubomvu wesabelo isikhumba izobonisa a innervation okusezingeni eliphezulu noma ukwanda kwemithwalo cutaneous yegazi waphawula, ngokuvamile ukukhathala ngesikhathi izifo noma olungaphelele abelaphe.

Kutihlola nekuhlolana ka CNS ukusebenza ngesikhathi umsebenzi engenziwa:

• ukuhlolwa Romberg sika, ukuthola ukwephula yakhoibrium;
• Yarotsky sokubona ukuthi abe nozwela, kudlule nasemkhawulweni ka-apharathasi vestibular;
• umunwe-ekhaleni test.

Isicelo imithetho inhlanzeko

Umuntu ngamunye, ngaphezu self-nokuqapha ukuqaliswa imisebenzi ezemidlalo, kumele akwazi ukuhlela kahle umsebenzi wabo nokungcebeleka. Ngamanye amazwi, ukuze bagcine imithetho ngokuqondene nenhlanzeko yomuntu siqu. Lo mqondo kuhlanganisa ezicini eziningana, okuyilezi:

• ukugcinwa ukuphila kwansuku zonke;
• ukudla okunempilo;
• umzimba inhlanzeko, izicathulo kanye izingubo;
• ukugwema imikhuba eyingozi.

ekuhambisaneni zonke imithetho ezinjalo kuyisici ibalulekile ekulondolozeni impilo evamile futhi kulondolozwe impilo.