Odokotela nabagijimi bathi ukunyakaza kuyimpilo, futhi ukuntuleka kokuzivocavoca umzimba kuholela ekuphazanyisweni emsebenzini wezinhlelo eziningi ezibalulekile. Ngakho-ke, umbuzo uvele ngokwemvelo - kungakanani ukudlula usuku?
Izinzuzo zezempilo zokuhamba
Izinzuzo zokuhamba ngezinyawo zisobala - uhlobo olulula, olungabizi kakhulu lokuvivinya umzimba olungenakho ukuphikisana, olungaveza umzimba wengane nomuntu osekhulile.
Ziyini izinzuzo zalolu hlobo lomsebenzi:
- Kuqinisa lonke uhlelo lwe-musculoskeletal, njengoba besho kusuka phezulu kakhulu kuya ezithendeni.
- Kunomphumela omuhle ekujwayeleni nasekuqhubekeni kwezinqubo ze-metabolic.
- Kwandisa izinga le-oksijini egazini futhi kuthuthukise ukujikeleza kwayo emzimbeni.
- Kuqinisa imisipha yenhliziyo futhi kuqinise umfutho wegazi.
- Kwandisa ithoni yazo zonke izitho nezinhlelo zomzimba, kunciphisa amazinga we-cholesterol eyingozi egazini.
- Kuvusa umsebenzi wezitho ezifana nesibindi namafutha acid, amaphaphu.
Futhi, kuyasiza ukubhekana nengcindezi nokwenza ngcono ukusebenza kobuchopho, kubeka esimeni isimiso sezinzwa esiyinhloko futhi kusize ekukhiqizeni i-hormone yenjabulo - i-endorphin.
Inzuzo enkulu kunazo zonke kulula. Futhi kwanele ukudlula ezitobhini ezimbalwa usuka / uye emsebenzini, uhambe uye esitolo.
Udinga ukuhamba amakhilomitha amangaki ngosuku?
Ukuhamba kuyindlela yendawo yonke yokuqinisa nokwenza ngcono umzimba wonke, futhi njengoba odokotela abaningi bekubona, kwanele ukuhamba ngejubane elijwayelekile elingaba amakhilomitha ama-5-6 ngosuku.
Okwezempilo
Ngabe udinga kangakanani ukudlulisa impilo yakho? Uma sikhuluma ngokuqiniswa, intuthuko ebonakalayo kwezempilo, kufanelekile ukuthi uhambe ngezinyathelo eziyizinkulungwane eziyi-10-12 ngosuku. Kepha odokotela babela isilinganiso sabo sezinyathelo, kucatshangelwa iminyaka nobulili.
Kwabesifazane, idatha ibukeka kanjena:
- Uneminyaka engu-18 - 40 ubudala - inkomba imisiwe ezitebhisini ezingaba ngu-12,000.
- Iminyaka engama-40 - 50 - izinyathelo eziyi-11,000
- Eqenjini leminyaka yobudala kusuka ku-50 - 60 yeminyaka ubudala - ngokwesilinganiso kubiza cishe i-10,000
- Futhi ngaphezu kweminyaka engama-60 - 8,000 kwanele.
Kowesilisa oneminyaka engu-18 - 40 ubudala - okujwayelekile kungu-12,000, kuthi ngemuva kweminyaka engama-40 - 11,000.Njengoba ososayensi bephawula, lezi yizinkomba ezijwayelekile futhi uma ucabanga ukuthi okuhle kakhulu ngokwesimo somzimba kungaphezulu noma kancane, kwenze.
Kunemikhawulo: usanda kwenziwa ukuhlinzwa nokukhuliswa kwezifo ezingalapheki, izifo ezithathelwanayo kanye nokuphazamiseka kohlelo lwemisipha. Kwezinye izimo, ukuhamba kunenzuzo kuphela.
Ukubabaza
Uma umsebenzi wakho wokuqala ukwehlisa isisindo futhi uqinise isibalo sakho, ukuhamba ngezinyawo kuzosiza kulokhu, okubaluleke kakhulu, kufanele kube sesimweni sokuqeqeshwa okuqinile, hhayi ukuhamba kalula. Kulokhu, ukuhamba umjaho kukulungele - ijubane elikhulu okungenani elilodwa nohhafu - amahora amabili / ngosuku.
Kepha ungathathi ijubane elikhulu futhi unqobe ibanga elide kuyo, qala ngamabanga amafushane bese ukhetha ijubane elikulungele ekuqaleni:
- Ukuze ulwe ngokuphelele nesisindo, kufanelekile ukuhamba ngezinyathelo eziyi-10 000 ngosuku - qala ngenani elincane lomthwalo, ukhuphule kancane inani lezinyathelo nesikhathi sokuqeqesha.
- Khetha ijubane lokuqeqeshwa ngesilinganiso sekhilomitha eli-1 ngemizuzu eyi-10 - kumodi ethunyelwe yokwehlisa isisindo, kufanele uhambe okungenani amakhilomitha ayi-12 ngosuku.
- Amaphawundi amaningi angeziwe - ama-mileage amaningi, kepha ukuze uthuthukise ukusebenza, ungenza ukuqeqeshwa kwesisindo. Lezi izicathulo noma izinsimbi ezisindayo zemilenze nezingalo, ibhande elikhethekile.
- Ukwehlisa isisindo ngempumelelo kuzosiza ukwehla ngenyuka izitebhisi kanye nabahlali bezakhiwo eziphakeme, ungasebenzisi ikheshi. Unesitebhisi nesikhuthazo sokwehlisa isisindo.
- Into esemqoka enqubeni yokuhamba okunamandla ukusetha ukuphefumula - ngezinyathelo zakho ezi-3 kufanele uthathe ukuphefumula okujulile, okugcwele, nezinyathelo ezintathu ngokuqhubekayo, uthathe umoya ojulile.
Futhi, kufanele nakanjani ubuyekeze indlela odla ngayo.
Okwabadala
Futhi kubiza malini ukudlula abantu asebekhulile - izinombolo zabo. Khumbula ukuthi kwabesifazane abaneminyaka engama-50-60 lesi sibalo yizinyathelo eziyi-10 000, ezingaphezu kuka-60 - 8,000, kwabesilisa abaneminyaka engaphezu kwengama-40 lesi sibalo sigxile ezinyathelweni ezingaba ngu-11,000.
Kodwa lapho kukhona izifo ezithile, lesi sibalo singase sibe sincane, noma sikhiphe ngokuphelele isikhathi sokuvuselelwa nokubuyiselwa.
Kubalulekile futhi ukubheka imithetho embalwa:
- Ungakhohlwa ngokuma okulungile.
- Zama ukusabalalisa umthwalo ngokulinganayo.
- Gcina ijubane lokunyakaza lisethwe ekuqaleni.
- Ungaphefumuli ngomlomo wakho, kodwa ngamakhala akho - abaqalayo bavame ukwehluleka ukwenza lokhu zisuka nje, kepha kufanele ukuzama.
- Akufanele uthathe ukuhamba ngezinyawo ngesisu esigcwele, kepha kungcono ukubathatha ekuseni.
- Bala njalo umzila wakho ukuze ube namandla anele ohambo lokubuya.
Ekuqaleni kokuqala, kufanelekile ukusetha ijubane, futhi ngemuva kokuzifudumeza okunjalo, ungaqhubeka nesigqi esinamandla sokuhamba.
Ukubuyekeza
Isipiliyoni sami sokuqala sokuqeqeshwa ngezinyawo saqala emuva ngonyaka we-1998 - kuphela ngemuva kokuthweswa iziqu ngathola umsebenzi wami wokuqala eKiev futhi ukuhamba ngezinyawo akubanga nje umzabalazo wesisindo esiningi, kepha futhi kwaba isisusa sokwazi idolobha. Empeleni, le ndlela yokuhamba izintaba yaba umkhuba, futhi ngizokutshela - into enhle.
U-Irina
Ngangazi ngezinzuzo zokuhamba isikhathi eside, kepha angikwazi ukungena esigqini esifanele, kepha lapho ngitholwa nginezinkinga zenhliziyo namalunga, ngakwenza umthetho wokuhamba ngiye ekhaya ngibuya emsebenzini. Kakade engxenyeni yonyaka, ukuthuthuka okuphawulekayo bekubonakala.
UTamara
Kusukela ebusheni bami, benginomkhuba wokuhamba futhi manje sengineminyaka engama-63 ubudala - imilenze namajoyinti abuhlungu akusona isihloko sami. Hamba futhi ungahlushwa isisindo esiningi nenhliziyo, amalunga.
Igor
Izinyanga eziyi-9 ngihamba ngiya emsebenzini nasekhaya, ngilahlekelwe ama-20 kilos. Ngemuva kokubeletha, walulama kakhulu, ngakho-ke kwaphakama umbuzo mayelana nokubuyisela isibalo kokujwayelekile. Vele, abaningi bazothi ingane ithatha wonke amandla ayo, kepha cha - ingane yayihleli nogogo wayo, futhi ngenxa yezimo, bekufanele ngabe ngiye emsebenzini izinyanga ezi-5. Ngeluleka wonke umuntu.
U-Olga
Lapho ngiphelelwe umsebenzi ebusika, ngalulama kakhulu, kodwa entwasahlobo ngaphinde ngathola umsebenzi wonyaka othile, yize ngangingalingani ebhulukweni lami. Yize ngangisebenza njengomlindi, ngangihamba ngezinyawo. Futhi awukwazi ukuhlala - ngesikhawu samahora amathathu bekudingeka ukudlula insimu enkulu yesitshalo. Ngejubane wabuyela efomini.
U-Oleg
Ukuhamba izintaba kungumsebenzi ovuza kakhulu otholakala kungakhathalekile ukuthi uneminyaka emingaki, isimo nokuba sempilweni. Futhi uma ulandela imithetho elula, uthuthukisa impilo yakho nokuma kwakho.
