Isishwankathelo senkqubo:Le ntsuku ingama-30umatshini wokubheqaIsicwangciso sokuzilolonga siyaqhubeka ukusuka kwiiseshoni zemizuzu eli-10 eziphantsi ukuya kwiiseshoni zokuzilolonga ezisekelwe kwisithuba semizuzu engama-30. Abasebenzisi abalandela esi sicwangciso banokulindela ukuphucuka kwama-20-30 ekhulwini ekunyamezeleni kwentliziyo, ukunyuka okulinganiselweyo kwamandla e-stroke, kunye neekhalori ezitshiswa malunga nama-200-300 ngeseshoni nganye ngeveki yesine.
Ngubani osebenzela esi sicwangciso:Abaqalayo abangenamava okubheqa ngabaqhubi abaphakathi abafuna ukuqhubela phambili ngendlela ecwangcisiweyo.
Izixhobo ezifunekayo:Nasiphi na isixhobo sokurhola esinombane, umoya, okanye amanzi esinomboniso wesantya sokubetheka.
Iithagethi eziphambili zemetric:Ukunciphisa ixesha lokubetha kwentliziyo ngokwahlukana kweemitha ezingama-500 yimizuzwana esi-8-12. Ukwehla kwesantya sentliziyo yokuphumla ngama-4-8 beats ngomzuzu kwiintsuku ezingama-30.
Indlela Eyakhiwe Ngayo Isicwangciso Sokuzilolonga Somatshini Wokugwedla Seentsuku Ezingama-30
Iisicwangciso sokuzilolonga somatshini wokurholaYahlulwe yangamanqanaba amane ngeveki, ngalinye lijolise ekuziqhelaniseni okuthile. Iveki yokuqala imisela indlela yokubetha kunye nokunyamezela okusisiseko. Iveki yesibini yazisa ngamathuba acwangcisiweyo. Iveki yesithathu yandisa ubude beseshoni kunye nobukhali bayo. Iveki yesine ihlanganisa iingenelo ngemingeni eyahlukeneyo. Iveki nganye ineeseshoni zokuzilolonga ezintlanu kunye neentsuku ezimbini zokuphumla okanye zokubuyela umva.
Ubude bexesha leseshoni bukhula ukusuka kwimizuzu eli-10 kwiveki yokuqala ukuya kwimizuzu engama-30 kwiveki yesine. Iithagethi zesantya sestroke ziqala kwi-18-22 stroke ngomzuzu (spm) kwaye zinyuke ziye kwi-24-30 spm kwiveki yokugqibela. Useto lwe-damper luhlala luphakathi kwe-3 kunye ne-5 kuyo yonke inkqubo ukuze kugxininiswe ubuchule ngaphezu kokumelana okuluhlaza.
Ngokutsho kweIBhunga laseMelika lokuZilolonga, iinkqubo zokuqhubela phambili ezicwangcisiweyo zivelisa amazinga aphezulu okubambelela kuneenqanawa zokugwedla ezingacwangciswanga. Abasebenzisi abalandela isicwangciso esibhaliweyo bagqiba iiseshoni ezingaphezulu ngama-40 ekhulwini kwiintsuku ezingama-30 xa kuthelekiswa nabo bagwedla ngaphandle kweshedyuli.
Iveki Yokuqala: Isiseko seStroke kunye ne-Aerobic Base
Iveki yokuqala ibeka phambili ubuchule bokushukuma kwe-stroke ngaphezu kobunzima. Ukurhoxa kusebenzisa malunga nama-86 ekhulwini obunzima bemisipha yamathambo ngokulandelana kwezigaba ezine: ukubamba, ukuqhuba, ukugqiba, kunye nokuchacha. Ukufunda olu landelelwano ngokuchanekileyo ngeveki yesiseko kuthintela iipatheni zokubuyisela ezithintela ukusebenza kwiiveki ezizayo.
| Iseshoni | Ubude bexesha | Izinga leStroke | Ifomathi | I-RPE ekujoliswe kuyo (1-10) |
|---|---|---|---|---|
| Usuku 1 | imizuzu eli-10 | 18-20 spm | Imeko ezinzileyo, gxila ekuqhubeni imilenze | 3-4 |
| Usuku 2 | Ukuphumla | — | Ukulula okulula | — |
| Usuku 3 | imizuzu eli-12 | 18-20 spm | Ukuzifudumeza imizuzu emi-3, imizuzu emi-6 engaguqukiyo, imizuzu emi-3 yokuzipholisa | 4-5 |
| Usuku 4 | Ukuphumla | — | Ukuhambahamba okusebenzayo imizuzu eli-15-20 | — |
| Usuku 5 | imizuzu eli-12 | 20-22 spm | Iphiramidi: imizuzu emi-2 ephakathi, umzuzu o-1 ukhaphukhaphu, phinda | 4-5 |
| Usuku 6 | imizuzu eli-15 | 20-22 spm | Imeko ezinzileyo, gcina ixesha lokwahlukana elihambelanayo | 5 |
| Usuku 7 | Ukuphumla | — | Ukuchacha ngokupheleleyo | — |
I-RPE = Uvavanyo lwe-Perceived Exertion kwisikali se-Borg CR10.
Izinga lestroke kwiveki yokuqala lihlala lingaphantsi kwama-22 eemitha ngemini ukuze kunyanzeliswe ukuba kwenziwe ubugcisa obucwangcisiweyo. Izinga eliphezulu lestroke kweli nqanaba likhuthaza ukukhawulezisa isigaba sokuchacha, ukunciphisa ubude bestroke kunye nokwandisa umngcipheko wokwenzakala. Abasebenzisi kufuneka bajonge ixesha labo lokwahlukana kweemitha ezingama-500 njengesalathiso esisisiseko sobude benkqubo.
Iveki yesiBini: Intshayelelo yeXesha eliPhakathi kunye noKwakha amaxabiso
Iveki yesibini yazisa uqeqesho olucwangcisiweyo lwexesha lokuphumla ukuze kuphakanyiswe imfuno yentliziyo. Ukutshintshana phakathi kwamacandelo aphezulu naphantsi okuqina kuqeqesha umzimba ukuba ukhuphe i-lactate ngokufanelekileyo kwaye uphinde uphile ngokukhawuleza phakathi kwemizamo. Iseshoni nganye ibandakanya ukufudumala kwemizuzu emi-3 kunye nokuphola kwemizuzu emi-2 malunga nebhloko ephambili yokuzilolonga.
| Iseshoni | Ubude bexesha lomsebenzi | Izinga leStroke | Umsebenzi/Ukuphumla | Ixesha lilonke |
|---|---|---|---|---|
| Usuku 8 | imizuzu eli-15 | 22-24 spm | Imizuzu emi-3 izinzile / umzuzu o-1 wokutyhala | imizuzu eli-18 |
| Usuku lwe-9 | Ukuphumla | — | Ukolula kancinci, ukuqengqeleka kwefoam | — |
| Usuku lwe-10 | imizuzu eli-18 | 22-24 spm | Imizuzu emi-4 x 2 ephakathi / umzuzu o-1 wokukhanya | imizuzu engama-21 |
| Usuku lwe-11 | Ukuphumla | — | Ukubuyiselwa okusebenzayo | — |
| Usuku lwe-12 | imizuzu engama-20 | 24-26 spm | Imizuzu emi-5 x 2 ephakathi / umzuzu o-1 wokukhanya | imizuzu engama-24 |
| Usuku lwe-13 | imizuzu eli-15 | 22 spm | Imeko ezinzileyo, umlinganiselo werhafu uyasebenza | imizuzu eli-18 |
| Usuku lwe-14 | Ukuphumla | — | Ukuchacha ngokupheleleyo | — |
Amaxesha okuphumla kwikholamu yomsebenzi/yokuphumla asebenzisa isantya esilula kwi-18-20 spm.
Umlinganiselo wokusebenza-ukuphumla we-2:1 kwiveki yesibini unika ukuphumla okwaneleyo ukugcina ubuchule phakathi kwamaxesha. Abasebenzisi abafumanisa ukuba ukuphumla akwanelanga kufuneka bandise icandelo lokuhamba ngokukhanya ngemizuzwana engama-30 kunokunciphisa amandla okusebenza. Ukugcina amandla ephumayo ngexesha lamaxesha okusebenza kubaluleke ngaphezu kokufikelela kwiithagethi zesantya sokubetha ngokungacwangciswanga.
Iveki Yesithathu: Ukwandiswa Kokunyamezela kunye Nomthamo Wezinga
Iveki yesithathu yandisa umthamo weseshoni iyonke ngelixa igcina amandla. Umthwalo woqeqesho oqokelelweyo ukusuka kwiveki yokuqala neyesibini uvumela inkqubo yentliziyo ukuba igcine imveliso ephezulu ixesha elide. Izinga lokubetha liyanda liye kwi-24-26 spm kwiiseshoni ezizinzileyo kunye ne-26-28 spm kwiikhefu.
| Iseshoni | Ubude bexesha lomsebenzi | Izinga leStroke | Ifomathi | Ixesha lilonke |
|---|---|---|---|---|
| Usuku lwe-15 | imizuzu engama-22 | 24-26 spm | Ubume ebuzinzile | imizuzu engama-25 |
| Usuku lwe-16 | Ukuphumla | — | Ukulula okulula | — |
| Usuku lwe-17 | imizuzu engama-25 | 24-26 spm | Ukutyhala imizuzu emi-6 x 2 / ukukhanya komzuzu o-1 | imizuzu engama-28 |
| Usuku lwe-18 | Ukuphumla | — | Ukubuyiselwa okusebenzayo | — |
| Usuku lwe-19 | imizuzu engama-20 | 26-28 spm | Ileli: Ukutyhala umzuzu ongu-1-2-3-2-1 / ukuphumla umzuzu ongu-1 | imizuzu engama-26 |
| Usuku lwama-20 | imizuzu engama-25 | 24 spm | Imeko ezinzileyo, ixabiso lomgangatho lifikelela kwi-24 spm | imizuzu engama-28 |
| Usuku 21 | Ukuphumla | — | Ukuchacha ngokupheleleyo | — |
Ifomathi yeleli ngomhla we-19 inika umngeni owahlukileyo: isantya sokubetha kunye nokwanda kwamandla njengoko icandelo lomsebenzi likhula, lize linciphe ngokulinganayo. Le fomathi iqeqesha ukuqonda ngesantya, isakhono esidluliselwa ngqo kwiinxalenye zovavanyo lweemitha ezingama-2,000 okanye kwiziganeko zokunyamezela ezicwangcisiweyo.
Iveki Yesine: Ukuhlanganiswa kunye noVavanyo lokuSebenza
Iveki yesine idibanisa isiseko sokunyamezela ukusuka kwiveki yokuqala ukuya kweyesithathu kunye neziqwenga zovavanyo olunamandla aphezulu. Iveki yokugqibela ibandakanya uvavanyo lwexesha leemitha ezingama-5,000 ngosuku lwama-28, olusebenza njengomlinganiselo wokusebenza olinganisekayo. Uthelekiso lwasemva kwenkqubo kunye neveki yokuqala lubonisa inkqubela phambili.
| Iseshoni | Ubude bexesha lomsebenzi | Izinga leStroke | Ifomathi | Ixesha lilonke |
|---|---|---|---|---|
| Usuku 22 | imizuzu engama-25 | 26-28 spm | Ukutyhala imizuzu emi-5 x 3 / ukukhanya kwemizuzwana engama-90 | imizuzu engama-30 |
| Usuku 23 | Ukuphumla | — | Ukulula okulula | — |
| Usuku lwama-24 | imizuzu engama-30 | 26-28 spm | Imeko ezinzileyo kunye nokugxila kwamandla | imizuzu engama-33 |
| Usuku lwama-25 | Ukuphumla | — | Ukubuyiselwa okusebenzayo | — |
| Usuku lwama-26 | imizuzu engama-20 | 28-30 spm | I-8 x 1 min yokubaleka / i-1 min ukukhanya | imizuzu engama-26 |
| Usuku 27 | imizuzu eli-15 | 24 spm | Iseshoni yobuchule bokukhanya ngaphambi kosuku lovavanyo | imizuzu eli-18 |
| Usuku lwama-28 | 5,000m | Isantya somdyarho | Uvavanyo lwexesha leemitha ezingama-5,000 | N / A |
Uvavanyo lwexesha leemitha ezingama-5,000 ngosuku lwama-28 lusebenza njengovavanyo oluphambili lwenkqubo. Uninzi lwabasebenzisi lubona ukuphucuka kwemizuzwana eyi-8-12 kwixesha lokwahlukana kweemitha ezingama-500 xa kuthelekiswa nesantya sabo sokuqala seveki yokuqala. Ngokutsho kweIkholeji yaseMelika yezonyango zeMidlalo, iinkqubo zokurhoxa ezicwangcisiweyo zivelisa uphuculo olulinganisekayo kwi-VO₂max ye-6-12 ekhulwini kwiiveki ezine.
Iziphumo Ezilindelekileyo Emva Kokugqiba Isicwangciso Seentsuku Ezingama-30
Umatshini wokubheqaiziphumo zesicwangciso sokuzilolongaziyahluka ngokuqala kwinqanaba lokomelela komzimba kunye nokubambelela, kodwa iipatheni ezihambelanayo ziyavela kwizifundo zoqeqesho ezipapashiweyo. Ukunyamezela kwentliziyo nemithambo yegazi okulinganiselweyo ngempendulo yesantya sentliziyo esingaphantsi komlinganiselo kudla ngokuphucula i-8-15 ekhulwini. Isantya sentliziyo esiphumlileyo sehla ngokubetha oku-4-8 ngomzuzu kubathathi-nxaxheba abaninzi.
Ukusetyenziswa kweekhalori kuxhomekeke kubunzima bomzimba kunye nobunzima beseshoni. Ukusebenzisa idatha evela kwiUkupapashwa kwezeMpilo eHarvard, umntu obunzima buziikhilogram ezili-155 utshisa malunga neekhalori ezingama-250-300 kwiseshoni yokurhoxa yemizuzu engama-30 ngamandla aphakathi. Ngaphezulu kweeseshoni zokuzilolonga ezingama-20 kwiintsuku ezingama-30, ukutsha kweekhalori zizonke kususela kwiikhalori ezingama-5,000 ukuya kwezingama-6,000, okufaka isandla ekulahlekelweni kwamafutha ziikhilogram ezili-1.5 ukuya kwezi-2 xa zidityaniswe nokutya okuzinzileyo.
Uphuculo lokunyamezela kwemisipha lubonakala kwi-quadriceps, glutes, latissimus dorsi, kunye ne-core stabilizers. Abarowuli badla ngokuxela ukuba bayakwazi ukugcina ubuchule obufanelekileyo bokubetha imizuzu engama-20-30 ngokuqhubekayo ngokugqiba inkqubo, ukusuka kwimizuzu esi-8-12 ekuqaleni.
| I-Metric | Isiseko (Iveki 1) | Emva kweNkqubo (Iveki yesi-4) | Uphuculo oluqhelekileyo |
|---|---|---|---|
| Ixesha lokwahlukana kwe-500m | 2:20-2:40 imizuzu | 2:08-2:28 imizuzu | Imizuzwana eyi-8-12 ngokukhawuleza |
| Ixesha lokubheqa elihlala lihleli | imizuzu eyi-8-12 | imizuzu engama-20-30 | +10-18 imizuzu |
| Isantya sentliziyo esiphumlayo | 68-78 bpm | 60-74 bpm | I-4-8 bpm isezantsi |
| Iikhalori ngemizuzu engama-30 (155 lb) | 180-220 cal | 250-300 cal | +30-40% ukusebenza kakuhle |
| Ukuphuma kwamandla estroke | Iiwatts ezingama-80-110 | Iiwatts ezili-110-150 | +30-40 watts |
Ulandelelwano olufanelekileyo lweStroke: Isiseko seSicwangciso sokuQeqesha
Yonke imithambo ekwisicwangciso ithatha indlela echanekileyo yokwenza istroke. Istroke yokurhoxa yahlulwe yangamanqanaba amane ahlukeneyo ekufuneka enziwe ngokulandelelana. Isigaba sokuqhuba sibandakanya ama-86 ekhulwini emisipha yamathambo ngokusebenzisa ulandelelwano lwemilenze-umqolo-iingalo. Isigaba sokubuyisela siguqula ulandelelwano: iingalo-umqolo-imilenze.
Indawo yokubamba:Imilenze imile nkqo, iingalo zoluliwe phambili, amahlombe akhululekile, umqolo awuthathi cala. Isibambo siqhagamshelwa kubude bemilenze. Uxinzelelo kwindawo yokubamba akufuneki lunyanzele izithende ukuba zisuke kwipleyiti yeenyawo.
Isigaba sokuqhuba:Imilenze iyaqala ivele ngelixa iingalo zihlala zithe tye. Xa imilenze ifikelela kulwandiso olumalunga nama-80 ekhulwini, umbindi uyashukuma kwaye umva ujika ukusuka ngentsimbi ye-11 ukuya kweyoku-1. Iingalo zitsala isiphatho siye kwi-sternum esezantsi njengentshukumo yokugqibela.
Indawo yokugqiba:Imilenze yolulwe ngokupheleleyo, isiphatho sikwi-sternum esezantsi, amahlombe ngasemva kwezinqe, iingqiniba zibekwe kwi-45 degrees. Ukugqitywa kuzinzile, kungekhona indawo yokuma.
Isigaba sokuchacha:Iingalo ziya phambili kuqala, kulandele umzimba ongaphezulu ujikajika phambili phezu kwezinqe. Amadolo ayagoba ekugqibeleni, eslayida isihlalo sisiya kwi-flywheel. Ukubuyela esimeni kuthatha ixesha eliphindwe kabini kunokuqhuba ngesantya esiphakathi sokubetheka.
Ukurekhoda ividiyo yestroke ukusuka kwicala elingasecaleni kwiveki yokuqala kwaye kwakhona kwiveki yesine kubonisa uphuculo kulandelelwano kunye nexesha. Abasebenzisi abachonga iingxaki zoomatshini bakhawuleza baqhubela phambili ngenkqubo.
Ukukhetha umatshini wokuRhawulela ofanelekileyo kwisicwangciso seentsuku ezingama-30
Isicwangciso sokuzilolonga sisebenza nayo nayiphi na imashini yokurhola ebonisa isantya sokurhola kunye nexesha. Abarholi bomoya abanokuxhathisa umoya babonelela ngokuxhathisa okuguqukayo okwandayo ngomzamo, nto leyo ebenza bafanelekele uqeqesho lwexesha apho kufuneka utshintsho olukhawulezileyo lokuxhathisa. Abarholi bomoya abanokuxhathisa ngemagnethi banikezela ngoxinzelelo oluqhubekayo nokuba isantya sokurhola singakanani na, nto leyo enceda abaqalayo ukugcina iindlela ezigudileyo ngexesha lesigaba sesiseko.
Kwimingeni yeentsuku ezingama-30, oomatshini abanesiboniso esicacileyo sesantya sokuhamba kunye nesihlalo esikhululekileyo babalulekile. Iphedi yesihlalo kufuneka ivumele iiseshoni ezinde ngaphandle kokungonwabi, kwaye izikhonkwane zeenyawo kufuneka zilungele ubungakanani bezihlangu ezahlukeneyo ngaphandle kwamanqaku oxinzelelo.
Ukuthintela Iimpazamo Eziqhelekileyo Zokuzilolonga Ngokugwedla
Iimpazamo ezintathu zivela rhoqo phakathi kwabasebenzisi abaqala ikhompyutha entshaumatshini wokubheqaisicwangciso sokuzilolongaOkokuqala, ukuthembela ekutsaleni iingalo endaweni yokuqhuba imilenze kuvelisa ukudinwa kwemisipha kwangethuba kwaye kunciphisa amandla okukhupha. Imilenze ivelisa malunga nama-60 ekhulwini amandla okubetha, hayi iingalo.
Okwesibini, ukukhawulezisa ixesha lokubuyela esiqhelweni kunciphisa ubude bestroke eluncedo kwaye kwandisa umthwalo wentliziyo ngokungeyomfuneko. Ukubuyela esiqhelweni kufuneka kuthathe ixesha elide ngokuphindwe kayi-1.5 ukuya kwezi-2 kunelo lokuqhuba. Uqeqesho oluqhelekileyo kukubala i-1-2 kwi-drive kunye ne-1-2-3-4 kwi-recovery.
Okwesithathu, ukubamba isiphatho ngokuqinileyo kakhulu kudala ukudinwa kwengalo kwaye kudlulisela uxinzelelo emagxeni nasentanyeni. Isiphatho kufuneka siphumle kwiminwe, ubhontsi uchukumisa kancinci, ungasongelwanga kwi-bar.
Isiphelo: Ukungaguquguquki Kuzisa Iziphumo Ezilinganisekayo Zokubheqa
Olu cwangciso lokuzilolonga lomatshini wokurhola lweentsuku ezingama-30 lubonelela ngendlela ecwangcisiweyo ukusuka kwiiseshoni zokwazisa ukuya kuvavanyo lokusebenza. Ifomathi eqhubekayo yakha ubuchule kuqala, emva koko ibeka unyamezelo kunye nobunzima ngesantya esihambelana namaxesha okuziqhelanisa nokusebenza komzimba. Abasebenzisi abagqiba zonke iiseshoni zokuzilolonga ezingama-20 ezicwangcisiweyo banokulindela uphuculo olulinganisekayo kumandla okubetheka, ukusebenza kakuhle kwentliziyo, kunye nomphumo weekhalori.
Ukusebenza kakuhle kwenkqubo kuxhomekeke ekulandeleni iindlela zokuqhuba istroke, ucwangciso oluqhubekayo, kunye nomzamo onyanisekileyo ngexesha leseshoni nganye. Ukulandelela idatha ngesantya sestroke, ixesha elihlukanisiweyo, kunye nesantya sentliziyo yokuphumla kubonelela ngeempawu zenkqubela phambili echanekileyo. Uvavanyo lwexesha leemitha ezingama-5,000 ngosuku lwama-28 lubonelela ngomlinganiselo ocacileyo wokusebenza kwimijikelo yoqeqesho yexesha elizayo.
Imibuzo Ebuzwa Rhoqo Malunga Nezicwangciso Zokuzilolonga Zomatshini WokuRhweba
Ngaba abaqalayo bangaqala isicwangciso sokuzilolonga somatshini wokurhola inqanawa seentsuku ezingama-30?
Ewe. Le sicwangciso yenzelwe abaqalayo abangenamava okubheqa ngaphambili. Iveki yokuqala yakha iindlela zokubetha ngamandla aphantsi ngeeseshoni ezimfutshane njengemizuzu eli-10. Izinga lokuqhubela phambili livumela inkqubo yentliziyo kunye namaqela emisipha ukuba aziqhelanise ngaphambi kokuba umsebenzi wokuqina ngamandla uqale kwiveki yesibini.
Zingaphi iikhalori ezitshiswa ngumngeni wokurhoxa weentsuku ezingama-30?
Umntu obunzima obuziikhilogram ezili-155 utshisa malunga neekhalori ezi-5,000 ukuya kwezi-6,000 kwiiseshoni ezingama-20 kwisicwangciso seentsuku ezingama-30. Iikhalori ezitshayo ngeseshoni nganye zinyuka ukusuka kwiikhalori ezimalunga ne-180-220 kwiveki yokuqala ukuya kwiikhalori ezingama-250-300 kwiveki yesine njengoko ixesha lokuzilolonga kunye nokuqina kusanda.
Ifanele ibe yintoni i-damper setting xa uzilolonga kumatshini wokurhola?
Useto lwe-damper kufuneka luhlale phakathi kwe-3 kunye ne-5 kwisikali se-1 ukuya kwi-10 kwimithambo yomzimba ngokubanzi. Useto lwe-damper ephantsi (1-3) lukhetha uphuhliso lwetekhnoloji kunye namazinga aphezulu e-stroke. Useto oluphezulu (6-10) lonyusa ukumelana kodwa lukhuthaza ukuba imeko imbi. I-damper ilawula ukuhamba komoya, hayi inqanaba lokuxhathisa—amandla e-stroke amisela ukumelana okwenyani.
Ufanele uphumle kangaphi ngexesha lenkqubo yokubheqa inqanawa yeentsuku ezingama-30?
Le nkqubo ibandakanya iintsuku ezimbini zokuphumla ngeveki, kunye nosuku olunye lokuphola ngokupheleleyo kunye nosuku olunye lokuphola okusebenzayo njengokuhamba okanye ukolula kancinci. Ukuphumla kucwangciswe ngobuchule emva kweeseshoni eziphezulu ukuvumela ukulungiswa kwemisipha kunye nokuthintela ukuqeqeshwa okugqithisileyo.
Lingakanani izinga lokubetha elifanele lisetyenziswe ngumntu oqalayo kumatshini wokurhola?
Abaqalayo kufuneka baqhubeke nokubetha nge-18-22 ngomzuzu ngeveki yokuqala. Olu santya siphantsi ngabom sinyanzelisa ukugxila kulandelelwano olufanelekileyo lwendlela yokuqhuba imilenze ne-core-arms. Isantya sokubetha nge-stroke sinokunyuka kancinci siye kwi-24-30 spm ngeveki yesine njengoko ubuchule buqala ukuzenzekelayo.
Ingakanani inkqubela elindelekileyo emva kweentsuku ezingama-30 zokubheqa?
Uphuculo oluqhelekileyo luquka ixesha elikhawulezileyo lemizuzwana eyi-8-12 lokuhlulahlulwa kweemitha ezingama-500, ukunciphisa isantya sentliziyo yokuphumla nge-4-8 ngomzuzu, kunye nokwanda kwexesha lokubheqa elihlala lihleli ukusuka kwimizuzu eyi-8-12 ukuya kwimizuzu engama-20-30. Ukusebenza kakuhle kwentliziyo nomlinganiselo wesantya sentliziyo esingaphantsi komlinganiselo kuphucula nge-8-15 ekhulwini.
Iingxelo kunye neMithombo yangaphandle
1. Ikholeji yaseMelika yezonyango zeMidlalo— Izikhokelo zokuCwangcisa uMthambo kunye noPhando lokuRhawuka
2. Ukupapashwa kwezeMpilo eHarvard— Amanani Okutsha Kweekhalori Kwizixhobo Zokubheqa Nezokuzilolonga
3. IBhunga laseMelika lokuZilolonga— Uphando lweNkqubo yokuRhawulela kunye nokuHlahlela
Ixesha leposi: Juni-23-2026