Ngaphandle kokuthi ukugijima kungumsebenzi ozuzisa ngokweqile kuwo wonke umuntu, kunemikhawulo ebangeni lobude nasekuqiniseni kokujima. Imvamisa kuhlobene nesimo somzimba nempilo. Kunconywa futhi ukuthi wazi zonke izisekelo zokusebenza ngokufanele, kufaka phakathi inqubo yokwenza kanye nemikhawulo eminingi.
Ngingakwazi ukugijima nsuku zonke?
Ungagijima nsuku zonke, ngaphandle kwamacala ambalwa:
- intombazane ikhulelwe. Kulokhu, kunemikhawulo ohlelweni lokuqeqesha oluqala ukusebenza kusukela ngenyanga yokuqala yokukhulelwa;
- isimo sempilo asivumeli ukuvivinya umzimba njalo. Kungabuye kuhlotshaniswe nokugula okujwayelekile okujwayelekile nezifo ezingapheli, ngokwesibonelo, kwenhliziyo noma uhlelo lokugaya ukudla;
- ngesimo somzimba esincane somuntu. Kukhona ukulinganiselwa komuntu ongakaze adlale ezemidlalo, kanye nakubantu abangazivocavoci ngezizathu ezahlukahlukene eminyakeni embalwa edlule.
Kuwo wonke amanye amacala, kunemikhawulo kuphela ekuqineni kohlelo lokuqeqesha nesikhathi sebanga. Futhi, umkhawulo ungabekwa ekusebenzeni ngokusheshisa, ngoba imisipha yomuntu ongaqeqeshiwe ayinamandla anele okwenza izivivinyo ezinjalo ngemuva komthwalo omkhulu.
Ukugijima nsuku zonke
Ukuzivocavoca nsuku zonke kwehlukile kubantu abenza ezemidlalo. Lokhu kungenxa yokuqina komzimba kwabo kokuqala. Ngakho-ke, kochwepheshe nabaqalayo, uhlelo lokuqeqesha luzohluka ngokuphelele.
Okobuchwepheshe
Kuhlelo lokuqeqesha lochwepheshe, ukugijima kufanele kube nsuku zonke, ngenkathi kunezici ezimbalwa:
- ukuzivocavoca umzimba kwenziwa njalo emahoreni ayisishiyagalombili kuya kwayisishiyagalolunye. Ngasikhathi sinye, izinsuku zokuphumula zingukuncipha nje kwebanga;
- Ukugijima ekuseni kusezingeni elijwayelekile elingamakhilomitha amabili kuya kwamathathu, ukusebenzisa kusihlwa kufanele kubhekwe njengokuyisisekelo, futhi ibanga lingakhuphuka liye kumakhilomitha ayishumi ngokuya ngesifiso somdlali.
Kubadlali abanesipiliyoni
Umsubathi othathe ikhefu elide kumele alandele uhlelo oluthile lokuqeqesha:
- umsebenzi wokuqala kuzoba ukubuyela ezingeni lakho langaphambilini;
- isilinganiso samasonto onke cishe singamakhilomitha ayikhulu, kuyilapho izinsuku zokuqala udinga ukugijima ibanga elinjalo elizodala ukukhathala;
- lapho ufinyelela ifomu lakho, ungagijima ngebanga elikhulayo nokuqina koqeqesho;
- uma ukuqhutshwa kokusebenza bekungahlotshaniswa nezinkinga zempilo, lapho-ke ungabuyela ezingeni lakho langaphambilini ngesonto.
Okwintsha
Umuntu oqalayo ngumuntu oqale wanyathela umshini wokunyathelisa. Kunemibandela eminingi yalesi sigaba:
- Isonto lokuqala lokuqeqeshwa akufanele libe nokuqeqeshwa kwansuku zonke. Inketho engcono kakhulu kungaba ukuzivocavoca kathathu noma kane ngesonto;
- ubude bezifundo imizuzu engamashumi amathathu kuya kwamashumi amane;
- inyanga yokuqala kufanele inikelwe ekufundiseni imithetho yokusebenza kwamasu, ngaphezu kwalokho, udinga ukuthola ngokugcwele isimo sakho somzimba, kufaka phakathi ukuthola ubukhona bezifo ezingaphazamisa ukuqeqeshwa;
- oqalayo angafika ezingeni lomsubathi kuphela ngemuva kwezinyanga ezintathu, ecabangela ukuqeqeshwa okungapheli.
Kufanele ugijime isikhathi esingakanani ngosuku?
Ibanga nobude besikhathi sokusebenza ngokuyinhloko kuncike kumphumela oyifunayo, okungaba umzamo olula wokwehlisa isisindo nokuqeqeshwa kwezemidlalo.
Okwezempilo
Ukuze uthuthukise impilo yakho iyonke, udinga ukugijima imizuzu engamashumi amathathu kuya kwamashumi amane.
Kulokhu, kunezindlela ezimbili zokuqeqesha:
- ukugijima isigamu sehora ngokugijima okulingana nokuhamba kancane, ngenkathi kungenziwa izitobhi, futhi lonke ibanga ligijinywa ezingeni elifanayo;
- imizuzu engamashumi amane yokugijima nokuhamba okuhlangene. Isifundo senzeka ngale ndlela - ukugijima kancane kushintshana nokuphumula ngesikhathi sokuhamba. Awukwazi ukuma. Lolu hlobo lokugijima lufanele abantu abangakwazi ukugijima ibanga lonke kuhambo olulodwa. Kancane kancane, isikhathi sokuhamba sizokwehla futhi nesikhathi sokugijima sizokwenyuka.
Ukufeza ukusebenza kwezemidlalo
Ukufeza umphumela wezemidlalo, ngokwesibonelo, ukuthola isigaba semidlalo, kuyadingeka ukuthi wakhe uhlelo lokuqeqesha ngawodwa ngokugcizelela ekusebenziseni izivivinyo. Imvamisa, uhlelo lokuqeqesha lwenzelwe amabanga amade, kufaka phakathi imarathon, ngokwesibonelo, njenge "White Nights".
Uma umuntu ethatha isinqumo sokusebenzisa imarathon, lapho-ke uzodinga ukwenza uhlelo olulandelayo lokuqeqesha:
- ukuze uzuze umphumela omuhle ekugijimeni kwemarathon, kuzodingeka ugijime cishe amakhilomitha ayishumi nsuku zonke, futhi kuyadingeka ukugijima ibanga, futhi ungahambi;
- ukugijima kwenziwa ngesigqi esisodwa, cishe kuwo wonke amakhilomitha ayishumi. Akufanele kube nezitobhi. Amamitha angamakhulu amahlanu ngaphambi komugqa wokuqeda, kuyadingeka ukusheshisa nge-jerk ephezulu, lokhu kuzoholela ekwenzeni ngcono ukusebenza kwamaphaphu, kanye nokuvumela imisipha ukuthi ithole ukukhuthazela okukhulu;
- Ohlelweni lokuqeqeshwa kwezemidlalo, isonto lokuqala kufanele lifake ukugijima kwansuku zonke. Ekuqaleni, ngekhilomitha - izinsuku ezimbili noma ezintathu, bese kuba amakhilomitha amathathu. Isonto elilandelayo - amakhilomitha amahlanu ngosuku, bese kuba nokwenyuka. Isonto ngalinye, kunezelwa amakhilomitha amabili noma amathathu, kuze kufinyelelwe amakhilomitha ayishumi, okufanele kube ubuncane;
- ngemuva kwamakhilomitha ayishumi, ngokuqeqeshwa okwanele komzimba, kungenzeka ukwandisa ukugijima kuze kube ngamakhilomitha ayishumi nanhlanu kuya kwamashumi amabili ngaphandle kokuphumula. Ngemuva kokuphela kwenyanga yokuqala, umzamo wokuqala wokugijima ibanga lemarathon kungenzeka, ozosebenza ngejubane elikhethiwe;
- ngohlelo olukhethiwe lokuqeqeshwa izinyanga ezintathu (uma zingekho izinkinga zempilo), kungenzeka ukuthola isigaba sesithathu sabantu abadala futhi unqobe ngokukhululeka ibanga lemarathon lamakhilomitha angamashumi amane nambili namamitha ayikhulu namashumi ayisishiyagalolunye nambili.
Ukubabaza
Ukwehla kwesisindo ukugijima kunezici eziningana ezihlukile:
- ukuzivocavoca umzimba kuhlanganiswa nohlelo lokuqina (izakhiwo zokunciphisa umzimba) kanye nemithetho yokudla enempilo;
- ukuncika kwesikhathi sokugijima kusisindo somuntu.
Ukulwa nokukhuluphala, kunomthethonqubo omncane webanga lansuku zonke:
- enesisindo esingaphezu kwamakhilogremu ayikhulu, kuyadingeka ukuthi kuqale kugijinywe amamitha ayikhulu kuya kwamakhulu amabili ngokushintshana ngezinyathelo zemizuzu emibili kuya kwemithathu, kanti ibanga elicacisiwe kufanele liqhutshwe kabili noma kathathu;
- ngesisindo samashumi ayisishiyagalombili kuya kwayikhulu amakhilogremu, udinga ukugijima amamitha amathathu noma amane ngamakhefu wokuhamba okulula;
- ngesisindo esingamakhilogremu ayisithupha kuya kumashumi ayisishiyagalombili, ibanga lenyuka laya kumamitha angamakhulu amahlanu kuya kwamakhulu ayisithupha.
Ngokuthuthuka kwenhlalakahle nokwanda kokuqina komzimba, ukuhamba kuyasuswa kancane kancane, bese kutholwa ibanga eliqhubekayo ngokugijima kwesigqi esifanayo. Emakilasini okuqala, udinga ukugijima ngangokunokwenzeka.
Kunqatshelwe nini ukugijima nsuku zonke?
Ukugijima kwansuku zonke akuvunyelwe ezimweni eziningi, ikakhulu ezihlobene nesimo sempilo somgijimi. Abantu abaningi banemikhawulo ebalulekile ekusebenzeni komzimba, ngenxa yalokho uhlelo lokuqeqesha luhlanganiswa ngawodwana. Ngasikhathi sinye, ukugijima nsuku zonke noma amandla anyukile akuvunyelwe.
Isimo esibi sempilo
Umkhawulo wokuqala ekusebenzeni kwansuku zonke uzizwa ungaphathekile kahle, owela ezigabeni ezimbili:
- ukugula okujwayelekile, njengokufaka ubuthi. Uma kwenzeka kuba nokukhubazeka okujwayelekile noma ukuzizwa ungaphilile, ukugijima akunconyiwe, ngoba lokhu kungahle kube nemiphumela emibi;
- izifo ezingamahlalakhona. Lapho kukhona isifo, ikakhulukazi semvelo engapheli, kunemikhawulo ebalulekile ekusebenzeni komzimba. Ngokuvamile, ukuvinjelwa kokugijima nsuku zonke kubekwa izifo ezahlukahlukene zenhliziyo nohlelo lokugaya ukudla, kufaka phakathi isisu.
Uma uzizwa ungaphilile ngenxa yesigaba sokugula, kwenziwa uhlelo lomuntu ngamunye lokugijima, okufanele lwenziwe kanye nochwepheshe.
Ukukhulelwa
Ngesikhathi sokukhulelwa, kunezici eziningana ezikhawulela ukusebenza kwakho kwansuku zonke:
- ukuvinjelwa okucishe kuphelele ekuqeqeshweni okunamandla kokugijima kubekwa lapho ukukhipha isisu kungenzeka;
- ukuqeqeshwa kwansuku zonke kungenziwa kuphela phakathi kwamasonto amabili kuya kwamathathu okuqala okukhulelwa, ngokuzayo, ukuqina nobude bokuqeqeshwa kuzoya ngesimo se-fetus .;
- akuvunyelwe nakancane ukuqeqesha nsuku zonke esikhathini esisukela enyangeni yesibili kuya kwelesine futhi kusukela ngesishiyagalombili kuya kwesishiyagalolunye, ngoba lesi sikhathi sibandakanya isikhathi esiyingozi kakhulu sokuphuphuma kwezisu.
Ukuzivocavoca umzimba ngemuva kwekhefu elide
Imikhawulo ekusebenzeni ngemuva kwekhefu elide ihlukaniswe ngamaqembu amabili:
- izifo ezedlule zesikhathi eside. Ngempela, kulokhu, ukubuyiselwa komzimba kuzothatha isikhathi eside impela. Ngasikhathi sinye, esigabeni sokuqala, ukuqeqeshwa kokugijima nsuku zonke akuvunyelwe izinyanga ezimbili kuya kwezintathu, ngoba umzimba awunakuba nesikhathi sokululama;
- ikhefu elide elijwayelekile kusukela ekugijimeni. Lapho ifomu elahlekile selibuyisiwe, izivivinyo zokuqala ezithatha kuze kube yinyanga zizokhawulelwa ekusebenzeni kwansuku zonke. Lokhu kuyadingeka ukuze imisipha ibuyele kuthoni yayo yangaphambilini futhi ithole ukukhuthazela nokunwebeka.
Ukusebenza kwansuku zonke kuyindlela engcono yokujwayela ukusebenza komzimba nokuletha ithoni engaguquki. Ngasikhathi sinye, ungakhohlwa ukuthi umuntu ngamunye unemikhawulo yakhe ezimisweni eziningi, ngakho-ke, lapho ugijima, kufanele ulandele yonke imithetho.
Futhi, akufanele uhambe ugijima ngobuhlungu, ngoba lokhu kungaholela ekuwohlokeni kwezempilo. Izinhlelo zokuqeqeshwa kokuqondisa zenziwa ngqo ukuze umuntu agweme ukulimala nokulimala okuhlukahlukene.
