Umbuzo wokuba mncane kwesibalo ngokujwayelekile, kanye nezinqe ikakhulukazi, kukhathaza cishe wonke ummeleli wesibili wengxenye enhle yesintu. Iningi lezikhungo zokuvivinya umzimba kanye nezindawo zokuvivinya umzimba zinikela ngezinhlelo ezikhethekile zokubumba izinqe.
Kepha zonke lezi zinhlelo, ngokungagwegwesi, aziyona injabulo eshibhile. Kodwa bambalwa abantu abazi ukuthi kukhona inqubo yokugcina ukuqina kwabapristi ekhaya, okuzoxoxwa ngakho namuhla.
Kungenzeka yini ukuthi upompa imbongolo ekhaya?
Akunakwenzeka kuphela, kepha futhi kuyadingeka ukunikeza upapa wakho isimo esifanele nokuqina ekhaya. Kepha kuzodingeka ukuthi ubekezele futhi ungawunaki umgomo, ikakhulukazi owobulili obulungile, obuswa umsebenzi wokuhlala phansi.
Ukuqinisa abapristi kuzokuvumela hhayi kuphela ukusekela nokwakha ukuma okuhle kwembongolo, kepha futhi nokuqinisa ngokuphelele yonke eminye imisipha yomzimba, yona elandelayo:
- ukunciphisa ingozi yokulimala;
- thuthukisa ukusebenza komzimba wonke;
- kuzokwenza ungazitholi nje kuphela ngokuziphatha, kodwa futhi nenjabulo yobuhle evela emsebenzini owenziwe.
Ukuzivocavoca kwezinqa ekhaya
Akuyona imfihlo enkulu ukuthi wonke umqeqeshi wokuzivocavoca unendlela yakhe yokupompa abafundisi ekhaya.
Lokhu kushicilelwa kuzobheka okuthandwa kakhulu nokusebenzayo, ngokusho kwabesifazane abaningi, izivivinyo ezingadingi izindleko ezinkulu zezezimali nezesikhathi, kanye nokutholakala kwemishini ekhethekile noma ama-simulators.
Izikwele
Ukuzivocavoca okulula kakhulu ukuqala nge-squat. Ukuze uyiqedele, asikho isidingo sokuvakashela igumbi lokuzivocavoca, kepha kuzokwanela ukukhetha imizuzu eyishumi yesikhathi samahhala ekhaya.
Ukwenza ukuzivocavoca ngendlela efanele, udinga ukuthatha isikhundla sokuqala, uqonde, usakaze imilenze yakho ububanzi behlombe, futhi ubeke izingalo zakho phambi kwakho kubude bazo obugcwele, ngokufana naphansi. Isikwele asenziwa ngokuphelele, kepha kuze kube yilapho isinqe sesisezingeni lamadolo. Ngemuva kwalokho, kuyadingeka ukubuyela endaweni yokuqala.
Isikwele ngokuthunjwa kwemilenze
Lokhu kuvivinya kungukuqhubeka okunengqondo kwe-squat elula, kepha kuguqulwe kancane.
Ukuze uqale ukuzivocavoca umzimba, udinga ukuthatha indawo yokuqala - uqonde, usakaze imilenze yakho ububanzi behlombe, ubeke izandla zakho phambi kwakho, kufana phansi.
Udinga ukwenza ukuzivocavoca ngendlela efanayo neyangaphambilini:
- Kuyadingeka ukugoqa kuze kube yilapho isinqe sisezingeni lamadolo.
- Thatha isikhundla sokuqala.
- Ngemuva kokuthi kuthathwe isikhundla sokuqala, kuyadingeka ukuthatha umlenze ohlangothini, okungcono kubanga lama-degree angamashumi ayisishiyagalolunye.
- Thatha isikhundla sokuqala.
- Ahlale phansi futhi.
- Thatha isikhundla sokuqala.
- Thatha omunye umlenze uye eceleni.
- Thatha isikhundla sokuqala.
Njengoba ukwazi ukubona, ukuzivocavoca kulula, kepha udinga ukwenza umzamo omncane.
Ibhuloho elikhazimulayo
Wonke umuntu uyazi ukuzivocavoca okubizwa ngokuthi "ibhuloho", kodwa kukhona "ibhuloho elikhazimulayo" elikhethekile lokuqinisa imisipha ekhazimulayo. Ukuqedela lo msebenzi, uzodinga ukwehlisa umhlane wakho phansi.
Isikhundla sokuqala sithathwa njengesikhundla sokulala phansi ngomhlane wakho ngamadolo agobile nezingalo ezeluliwe emzimbeni.
Ukuqalisa:
- Ukuba sesikhundleni sokuqala, siqala ukuphakamisa imbongolo ngangokunokwenzeka.
- Sibuyela esimweni sokuqala.
Kungcono ukwenza izindlela ezintathu izikhathi eziyishumi nanhlanu, uthathe ikhefu elifushane lokufika kumzuzu owodwa phakathi ngakunye.
Ukuzivocavoca kungenziwa kube nzima kakhulu ngokudonsa imilenze phezulu. Kuvele kube sengathi kunamathiphu ezinzwane zakho, uzama ukufinyelela isibani esikhanyisayo ophahleni.
Izinyathelo ezinyathelweni ngokuphakamisa idolo
Ukuze wenze lo msebenzi, uzodinga uhlobo oluthile lwegquma, uzinze kakhulu futhi ulinganise amalunga emadolo.
Izinyathelo zezinyathelo nokuphakama kwamadolo izivivinyo ezisebenza kakhulu ezisiza:
- Thuthukisa futhi uthuthukise ukusebenzisana nomqondo wokulinganisela.
- Sebenza imilenze yakho.
- Khulisa ithoni yemisipha ekhazimulayo.
Ukuze wenze ukuzivocavoca umzimba, kudingeka ube khona egqumeni - lesi kuzoba isikhundla sokuqala. Bese, ngonyawo lwakho lwesobunxele, yima egqumeni, bese uphakamisa unyawo lwakho lwesokudla ukukhuphukela ebangeni elilinganisiwe legquma (sengathi ukhwela isitebhisi somoya).
Bese wehlisa umlenze wangakwesokudla phansi, bese kwesobunxele, ngaleyo ndlela ubuyele endaweni yayo yasekuqaleni. Ukuhleleka kwemilenze kuzodinga ukuguqulwa.
Ngomlenze ngamunye, udinga ukwenza izindlela ezintathu izikhathi eziyishumi nanhlanu, uphumule njalo ngeminithi.
Ukuzivocavoca kungenziwa kube nzima kakhulu ngokusebenzisa izinsimbi ezandleni. Ngalokhu, ama-dumbbell afanelekile, kepha uma engekho, ungasebenzisa noma yiziphi izindlela ezitholakalayo ezingangena kahle futhi zikulungele esandleni sakho.
Phindela emuva ngomlenze ogobile
Ukuze wenze ama-swings ngomlenze ogobile, udinga ukungena kuzo zonke izinyawo, futhi izifunda zasemuva nezomlomo wesibeletho kufanele zinganyakazi futhi zihambisane ngokuqinile phansi. Emile kulesi sikhundla, omunye wemilenze uphakama wagoba phezulu, futhi umlenze wodwa womlenze kufanele ushube, ufane nesinqe, futhi uhambisane phansi.
Ukuhleleka kwemilenze kufanele kuguqulwe, futhi ngakunye, kungenziwa izindlela ezingaphezu kwezintathu izikhathi eziyishumi nanhlanu ngekhefu lomzuzu.
Phambili amaphaphu
Okunye ukuzivocavoca okudumile kokwenza isinqe esikhangayo. Ukuze uyiqedele, uzodinga ama-lunges phambili ukusuka endaweni yokuma.
Kulokhu, umlenze ongemuva kufanele uthinte phansi nge-cap cap. Ingemuva lisesimeni esiqonde ngqo phansi, futhi izingalo ziyafana nomzimba. Ungenza ukufudumala okunjalo ngenkathi usendaweni eyodwa noma uhamba uzungeze igumbi, kepha njalo ushintsha imilenze yakho.
Udinga ukukwenza izikhathi eziyishumi nanhlanu kuleyo nalezi zindlela ezintathu, ngokuphumula kuze kube yiminithi elilodwa. Uma lokhu kubonakala kulula kakhulu, khona-ke kwenze kube nzima kuwe - engeza isisindo ezandleni zakho.
Amaphutha ayisisekelo ekupompa abapristi
Imvamisa, abesifazane abaningi babhala izibuyekezo ezingezinhle, lapho kungalandelwa into efanayo - ukuqeqeshwa akulethi umphumela olindelwe isikhathi eside. Lokhu kwenzeka kuphela lapho kwenziwa amaphutha ngesikhathi sokuzivocavoca.
Kungenxa yabo ukuthi kufanelekile ukukhuluma ngokuningiliziwe:
- Ama-squats awasisekelo, kepha angenye yezivivinyo ezithandwa kakhulu.
- Ukuvivinya umzimba ngaphandle kokungeza izinsimbi akusebenzi ngaso sonke isikhathi.
- Ungayidluli ngesisindo esingeziwe. Kuyadingeka ukunquma "kusho kwegolide".
- Inani lokuphindaphinda lingakhuphuka noma lehle kuye ngesisindo sokulayisha esisetshenzisiwe. Kunoma ikuphi, ngenkathi wenza izivivinyo, udinga ukulalela isimo sakho hhayi ukuzivocavoca "ngamandla."
- Ukucaca nokuvumelana kobubanzi bokuhamba noma ngaphandle kwemithwalo.
- Ukwenza ngcono isimo sokuqina "kwephuzu lesihlanu", kuyadingeka ukusebenzisa konke ukuzivocavoca endaweni eyinkimbinkimbi, kungafaki noma yikuphi phakathi naso sonke isikhathi sokuqeqeshwa.
Ukudla okunethezeka kwezinqa
Ukuzivocavoca umzimba kuyisigamu sempi. Ukufeza imiphumela eyikhulu, kufanele futhi ulandele indlela efanele yokudla. Abanye bangabamba amahlombe abo ngokumangala, banqume ukuthi ukudla akuyona into ebaluleke kakhulu kubapristi, futhi bazoba nephutha ngokuyisisekelo.
Ngokufanayo nokudla kokunciphisa umzimba, kunokudla kwayo "kwephuzu lesihlanu", izingxenye zalo eziyinhloko:
- amaprotheni;
- ama-carbohydrate ayinkimbinkimbi;
- amafutha enempilo.
Imithombo eyinhloko yamaprotheni yilokhu kudla okulandelayo:
- inyama engenamafutha;
- i-cottage shizi;
- inhlanzi;
- ubisi nobisi omuncu.
Amakhabhohayidrethi ayinkimbinkimbi angatholakala kuphela elayisi elinsundu nasezinhlamvwini eziphelele noma ezimuncu:
- ibhali leparele;
- okufana nokolweni;
- ibhali;
- ukolweni;
- i-oat.
Amafutha anempilo angakhishwa kumnqumo, ummbila, isesame nakoyela wefilakisi. Izinga lansuku zonke yizipuni ezimbili.
Imbewu namantongomane nakho kungumthombo wamafutha enempilo:
- i-alimondi;
- i-pistachio;
- amantongomane e-cashew;
- ziyadliwa;
- umsedari.
Akufanele kube khona amagremu angaphezu kwamashumi amathathu wamantongomane noma imbewu ekudleni kwansuku zonke.
Kufanele udle kaningi, kepha ngamanani amancane, nokudla okulula okuyisibopho okukodwa noma okubili, okuzodinga ukudla okulandelayo:
- amajikijolo;
- izithelo;
- amantongomane;
- izithelo ezomisiwe;
- i-kefir;
- iyogathi.
Imikhiqizo ingashishwa kuphela, ishiswe noma ibhakwe. Ezinye izindlela zokupheka zizoholela emzameni omkhulu kuyo yonke imizamo.
Qinisekisa ukuqapha ibhalansi yamanzi - udinga ukuphuza amalitha amabili wamanzi ngosuku.
Lokhu kudla okulandelayo kufanele kukhishwe ekudleni:
- Imikhiqizo eqediwe.
- Ukudla okusheshayo.
- Amaswidi.
- Ushukela.
- IPasta.
- Isinkwa esimhlophe.
- Izimpahla zebhotela zazibhaka.
- I-Confectionery.
- I-Jam.
Manje mayelana nokudla uqobo kwabapristi:
- Ukudla kwasekuseni. Ukusetshenziswa okuyimpoqo kwama-carbohydrate ayinkimbinkimbi - okusanhlamvu, i-muesli, isinkwa.
- Isidlo sakusihlwa. Noma iyiphi inyama noma inhlanzi yokudla, bese ulungisa isaladi yemifino yokudla okuceleni.
- Isidlo sakusihlwa. Imifino noma izithelo kuphela.
Ukuhambisana nokudla kuzokuvumela ukuthi uhlanganise imiphumela etholwe ukuzivocavoca umzimba.
Kungenzeka uzenzele imbongolo enhle futhi empontshiwe ngaphandle kosizo lokuhlinzwa okubizayo kwepulasitiki. Into esemqoka ukusetha umgomo futhi wenze konke okusemandleni ukuwufinyelela.
