Ukugijima njalo kukhulisa kakhulu ukuzivikela komzimba futhi kukhuthaze ukuthuthukiswa cishe kwawo wonke amaqembu emisipha. Ngaphezu kwalokho, ezimweni eziningi, ukugijima kwenziwa ngaphandle, okungaholela ekwakhekeni kwezifo ezahlukahlukene, kufaka phakathi imikhuhlane.
Lesi sifo sidala izinkinga eziningi. Abantu abaningi bayazibuza ukuthi kungenzeka yini ukudlala imidlalo enesifo esifanayo.
Ngingangena yini kwezemidlalo, ngigijime ngamakhaza?
Incazelo efanelekile yesimo somkhuhlane kuphela engenza kube lula ukuqonda ukuthi kungenzeka yini ukugijimela noma ukuya ejimini.
Ukuhlaziywa kwezimpawu nokuzwa kwenziwa kanjena:
- Uma ubuhlungu benziwe bukhona ngenhla kwentamo, khona-ke ungagijima.
- Ungadlali imidlalo uma unezinhlungu ezindlebeni noma uphethwe yikhanda. Ukuzwa okunjalo kungakhombisa ukuthuthukiswa kwezifo ezithathelwanayo ezahlukahlukene.
- Ukukhwehlela okukhulu, umphimbo obuhlungu, izinhlungu zemisipha, ukukhathala okujwayelekile nezinye izimpawu ezifanayo kubonisa ukuthi akuvunyelwe ngokuphelele ukudlala imidlalo. Ukusakazeka okwandayo kubangela umkhuhlane, ukulayishwa kwezinso nokushisa.
Kunconywa ukuthi uthintane nomqeqeshi noma uchwepheshe wezempilo. Ezinye izifo azikuvumeli ukuthi uthwale kanzima emzimbeni, ngoba lokhu kungasibhebhethekisa isimo ngezinga elikhulu.
Isigaba sokuqala sesifo
Lesi sifo okukhulunywa ngaso sikhula ngezigaba eziningana. Isigaba sokuqala sibonakaliswa yizimpawu ezinesizotha, abantu abaningi bacabanga ukuthi kungenzeka yini ukudlala imidlalo.
Esigabeni sokuqala, kufanelekile ukucabangela:
- Kunconywa ukuzivocavoca kuphela ejimini. Lokhu kungenxa yokuthi ukungena komoya obandayo kungalimaza imigwaqo yomoya.
- Awukwazi ukuqhuba amakilasi angadala ukwehla kokuzivikela komzimba. Umkhuhlane wenza umzimba usengozini yokutheleleka kanye namagciwane ahlukahlukene.
- Ochwepheshe batusa ukunciphisa umthwalo esigabeni sokuqala sesifo. Lokhu kuzosusa amathuba okuthuthuka okusheshayo.
Uma ulandela ukuphumula kombhede futhi uthatha imishanguzo efanele esigabeni sokuqala sesifo, khona-ke kukhona ithuba lokuthi amakhaza azonyamalala ezinsukwini ezimbalwa nje. Ngakho-ke, kunconywa ukuthi ungadlali ezemidlalo noma ukugijima.
Kuzinqubo zokuvuvukala
Izinqubo zokuvuvukala zivame ukuhambisana nemikhuhlane nezinye izifo ezifanayo. Banomphumela omubi omubi emzimbeni womuntu. Uma kunezinqubo zokuvuvukala, akuvunyelwe ukudlala imidlalo.
Lokhu kungenxa yamaphoyinti alandelayo:
- Izinqubo zokuvuvukala zidala ukwanda kokushisa komzimba jikelele.
- Izinguquko ezinjalo emzimbeni zidala ukuthuthukiswa kwezifo ezahlukahlukene.
- Ingcindezi ingakhuphuka ngaphansi komthwalo.
Izinqubo zokuvuvukala ezimweni eziningi zibonisa ukuthuthukiswa kwezifo ezimbi.
Ngenkambo eqinile yalesi sifo
Umkhuhlane ungaziveza ngokwamazinga ahlukahlukene, konke kuncike esimweni sokuzivikela.
Imidlalo ayinconywa uma izimpawu zinzima ngenxa yezizathu ezilandelayo:
- Isimo somzimba esijwayelekile siba imbangela yokukhathala, ukukhathala kanye nokuhlangana kahle kokuhamba. Lokhu kungaholela emiphumeleni emibi.
- Kukhona ukuwohloka kwesimo somzimba jikelele.
Naphezu kokuthi umkhuhlane ovamile ubhekwa njengesifo esivamile, izinkinga zingabangela izifo ezimbi.
Imisebenzi yokutakula
Uma lesi sifo sikhiphe umgijimi ngaphandle kwesheduli ejwayelekile isikhathi eside, kunconywa ukuthi ubuyele kumavolumu wangaphambilini kancane kancane. Lokhu kungenxa yokuthi ngesikhathi isifo siqala, umzimba uchitha amandla amaningi ekululameni. Imithwalo emikhulu idinga amandla amaningi, okuzobambezela inqubo yokululama komzimba.
Isikhathi sokuncoma sokuncoma kufanele okungenani sibe yizinsuku eziyi-7-10. Ukuqala amakilasi asebenzayo, kunconywa ukuthi uxhumane nochwepheshe ngokubonisana kokuqala. Akuvunyelwe ukukhipha umthwalo onzima futhi uhlanganyele emazingeni okushisa aphansi.
Yimiphi imidlalo engeke ikulimaze uma uphethwe umkhuhlane?
Uma umgijimi engafuni ukuzikhipha emthwalweni ojwayelekile, khona-ke kunethuba lokuzibandakanya kwezemidlalo ethile ukugcina umzimba usesimweni esihle.
Ochwepheshe batusa ukushintshela ku:
- Ukugijima ngejubane elipholile. Ngesikhathi esifanayo, kunconywa ukuthi ukwenze kumshini wokunyathelisa ejimini noma endlini.
- Isikhathi eside i-yoga. Ukuze wenze izivivinyo ngendlela efanele, udinga ukuba namakhono athile.
- Ukuzivocavoca okwenzelwe ukwelula imisipha.
- Ukudansa.
Kwezinye izimo, kunconywa ukudlala imidlalo ngomthwalo olinganiselayo, ngoba okunye ukuvivinya umzimba kuzothuthukisa amasosha omzimba futhi kwandise ukumelana komzimba.
Kunconywa ukuthi uqhubeke nokusebenza kuphela ubheka imininingwane engezansi:
- Ukuhambisana "nomthetho wentamo".
- Izinga lokushisa elingaphandle kufanele libe ngaphezu kuka-zero.
- Isikhathi sokuqalisa sincishisiwe sibe yimizuzu engama-20.
Unganciphisa izinga lokuchayeka emzimbeni ngokudlulisela ukugijima kwakho kusistimu yokunyathela. Lokhu kungenxa yokuthi izithukuthuku zingavela emoyeni omusha bese kuba ne-hypothermia yomzimba.
Ungagijima kanjani kahle ngomkhuhlane?
Uma kunqunywe ukuthi kufanele ungene kwezemidlalo ngesikhathi sokubanda, kuzodingeka ulandele izincomo eziningi.
Imithetho ejwayelekile yile:
- Udinga ukuqala ukusebenza uhhafu wenhliziyo. Ngalokhu, ubude bebanga elijwayelekile buyancishiswa noma isifundo sidluliselwa ekuhambeni kokuqeqeshwa. Imizuzu yokuqala izokhombisa ukuthi ungaziqeqesha yini ngejubane lakho elijwayelekile.
- Izisindo azinconywa. Ukugxuma okusebenzayo nokusebenza kwejubane kungadala ukuqhubeka kwesifo.
- Udinga ukuqapha njalo isimo somzimba. Inkomba enkulu yimizuzu yokuqala eyi-10-15, uma umbuso ungashintshi, khona-ke ungaqhubeka nokuqeqeshwa ngokwanda okuncane kwamandla.
- Ngemuva kokugijima, awukwazi ukuhlala emakhazeni isikhathi eside. Kulesi simo, umzimba uba sengozini yokutheleleka ngezifo ezahlukahlukene.
Ukuhambisana nezincomo ezingenhla ngesikhathi sokugijima kuqeda amathuba okuba nesifo.
Yimiphi imisebenzi yezemidlalo enhle yokuqinisa amasosha omzimba?
Umzimba ungabhekana nalesi sifo kuphela ngokuzivikela okuqinile.
Ukuze uyiqinise, izivivinyo ezilandelayo zingenziwa:
- Ukugijima okulula kumshini wokunyathelisa. Ukuzivocavoca okunjalo kugcina yonke imisipha isesimweni esihle, kuvusa ukujikeleza kwegazi ukusheshisa izinqubo zokugaya umzimba.
- Ukusebenza ekuseni. Iphinde isekele umzimba futhi inciphise amathuba okukhubazeka kwemisipha ngenxa yokuphumula kombhede isikhathi eside.
- I-Yoga ne-aerobics. Lezi zindlela zisetshenziswe isikhathi eside ukuqinisa amasosha omzimba.
Ukugijimela ngaphandle noma ukuqeqesha amandla emikhuhlane kunomthelela omubi emzimbeni womuntu, njengoba kudinga amandla amaningi.
Ukuqhutshwa kwemikhuhlane ngezikhathi ezithile kufanele kwenziwe kuphela kucatshangelwa izincomo ezisunguliwe. Indlela enganakekeliyo yenkinga iba imbangela yenkambo ebucayi yomkhuhlane ovamile.
