Uyivula njani

Kwixesha ledijithali Namhlanje, apho uninzi lwethu luphila ubomi bokuhlala, kubaluleke kakhulu ukuba sihlale sixakekile ukukhathalela impilo yethu yomzimba nengqondo. Kweli nqaku, siza kuphonononga amaqhinga kunye neendlela ezahlukeneyo zokuziqalisa ngokufanelekileyo, ukunika iingcebiso kunye neengcebiso ezixhaswa luphando lwezenzululwazi. Siza kufumanisa ukuba “ukusebenza” kungawuphucula njani umgangatho wobomi bethu kwaye ngawaphi amanyathelo esinokuwathatha ukuze sisoloko sibandakanya imikhwa esebenzayo kwindlela yethu yemihla ngemihla. Kungqinwe ngokwesayensi ukuba umsebenzi oqhelekileyo womzimba awugcini nje ukwandisa amandla ethu kwaye uphucule amandla ethu emisipha, kodwa unokuthintela izifo ezingapheliyo kunye nokuphucula impilo yethu yengqondo. Sijoyine kolu phononongo lwendlela yokuvula kunye nokufumanisa izitshixo zokuphila ubomi obupheleleyo nobunempilo.

1. Izibonelelo kunye neendlela zokuvula umzimba: Indlela yokwenza ngokuchanekileyo

Ukusebenza ngokomzimba kubalulekile ukugcina ubomi obunempilo. Ivumela ukuba siphucule imeko yethu yomzimba, someleze izihlunu zethu, sandise ukuxhathisa kwethu kunye nokuphucula impilo yethu ye-cardiovascular. Nangona kunjalo, kubalulekile ukufunda indlela yokwenza ngokuchanekileyo ukuphepha ukulimala kunye nokwandisa izibonelelo zalo mkhuba.

Ukwenza kusebenze ngokuchanekileyo, kuyimfuneko ukulandela iindlela ezithile kunye nobuchule. Okokuqala, kubalulekile ukufudumala ngaphambi kokuba uqale nawuphi na umsebenzi onzima womzimba. Oku kuya kunceda ukulungiselela umzimba wethu ukwenza umthambo, ukwandisa ubushushu bezihlunu kunye nokuphucula ukunwebeka kwezicubu.

Enye indlela esebenzayo yokuvula umzimba kukulandela inkqubo yokuzolula. Oku kuya kusinceda siphucule ukuguquguquka kwaye siphephe ukulimala okunokwenzeka. Ngokwandisa imisipha, sonyusa uluhlu lwazo lokunyakaza kunye nokunciphisa uxinzelelo oluqokelelweyo. Kucetyiswa ukuba wolule zombini izihlunu eziphambili kunye nesekondari, ukunikezela ixesha kwiqela ngalinye lemisipha.

2. Ukubaluleka kokuvula umthambo wangaphambili: Ulwandisa njani uqeqesho lwakho

Ukuvula umthambo wangaphambili ngumba osisiseko wokwandisa uqeqesho lwakho, njengoko kukuvumela ukuba ulungiselele umzimba wakho nengqondo ngaphambi kokuba wenze nawuphi na umsebenzi onzima womzimba. Ukwenza i-activation efanelekileyo kunokukunceda ukukhusela ukulimala, ukuphucula ukusebenza kwakho, ukwandisa ukujikeleza kwegazi, nokulungiselela imisipha yakho ukuze usebenze.

Ukwenza ngokufanelekileyo umzimba wakho ngaphambi koqeqesho, kubalulekile ukwenza uthotho lweendlela zokufudumala ezibandakanya amaqela akho aphambili emisipha. Olu qeqesho lunokubandakanya ukunyakaza okuhlangeneyo, ukolula okuguquguqukayo, ukuzivocavoca kwe-neuromuscular activation, kunye nokuzivocavoca kwentliziyo.

Ukongeza, kubalulekile ukuba uthathele ingqalelo ukubaluleka kwendlela yokuphefumla echanekileyo ngexesha lokuvula ngaphambi kokuba wenze umthambo. Ukuphefumla ngokufanelekileyo kuya kukunceda ukwandise ugxininiso, ukuphucula ukusebenza kunye nokukhusela ukulimala. Ubuchule bokuphefumla obunconyelwayo kukuphefumla ngediaphragmatic, okubandakanya ukuphefumlela ngokunzulu ngeempumlo, ukwandisa idiaphragm, nokuphefumla kancinane ngomlomo.

3. Ungasebenza njani ukuphepha ukwenzakala ngexesha lomsebenzi womzimba

Ukuthintela ukwenzakala ngexesha lokuzilolonga kubaluleke kakhulu ukugcina impilo esempilweni kwaye uthintele ukusilela kwindlela yethu yokwenza umthambo. Ngezantsi kukho ezinye amanyathelo angundoqo ukusebenza ngokufanelekileyo kunye nokunciphisa umngcipheko wokulimala.

1. Zifudumeze ngaphambi kokuba uqale: Ukwenza umthambo wokufudumala ngaphambi kokusebenza ngokomzimba kunceda ukulungiselela izihlunu kunye namalungu ukuze kwenziwe umgudu. Le mithambo kufuneka ibandakanye intshukumo ethambileyo, eqhubela phambili, njengokuzolula kunye nemithambo ye-aerobic ephantsi, kangangemizuzu eli-10 ubuncinane.

2. Gcina ukuma okuchanekileyo: Ukuma okufanelekileyo ngexesha lokuzilolonga kubalulekile ukukhusela ukulimala. Qinisekisa ukugcina umqolo wakho ulungile, amahlombe akhululekile, kunye nesisu siqinile. Ukongezelela, kubalulekile ukunyamekela ukulungelelaniswa kwamadolo, ukuthintela iinzwane ukuba zingahambi. ukusuka ezinyaweni ngexesha leentshukumo.

3. Sebenzisa izixhobo ezifanelekileyo: Ukusebenzisa izixhobo ezifanelekileyo kubalulekile ukuphepha ukwenzakala ngexesha lokuzilolonga. Qinisekisa ukuba unxibe izicathulo zezemidlalo ezibonelela ngenkxaso eyaneleyo yeenyawo zakho kunye namaqatha, kunye nempahla ekhululekile, ephefumulayo. Kwakhona, ukuba uqhelisela umdlalo othile, sebenzisa izixhobo eziyimfuneko zokukhusela, ezifana nesigcina-ntloko, iipadi zamadolo okanye iigada zesandla.

4. Iindidi ezahlukeneyo zokuvula: Ubuchule kunye neziphumo ekusebenzeni

Kwintsimi yokusebenza kwezemidlalo, ukuqaliswa kuyinxalenye ephambili echaphazela izinga lokusebenza ngexesha lokuziqhelanisa nomsebenzi womzimba. Kukho iindlela ezahlukeneyo zobuchule kunye neendlela zokuphumeza ukusebenza okwaneleyo phambi kokhuphiswano, nganye ineempembelelo zayo ekusebenzeni. Okulandelayo, siza kujonga kwiindidi ezahlukeneyo zokusebenza kunye nendlela ezinokuchaphazela ngayo ukusebenza kwezemidlalo.

1. Ukuqaliswa ngokubanzi: Olu hlobo lokuvuselela lufuna ukulungiselela umzimba uwonke ukulungiselela ukuziqhelanisa nezemidlalo. Imithambo idla ngokuqhutywa ukufudumala kwehlabathi ukunyusa ubushushu bomzimba, ukwandisa ukujikeleza kwegazi kunye nokuphucula impendulo ye-neuromuscular. Phakathi kwezona ndlela zixhaphakileyo zokuvula jikelele zizithambo zokushukuma ngokudibeneyo, ukubaleka okuthambileyo, ukolula okuguquguqukayo, kunye nemidlalo yokusabela.

2. Ukusebenza okuthe ngqo: Ngokungafaniyo nokusebenza ngokubanzi, kugxininiswa apha ekusebenziseni izihlunu ezithile kunye nokunyakaza okufunekayo kumdlalo ochaphazelekayo. I-Static stretching and directed exercises exercises are common to be, ngenjongo yokulungiselela amaqela emisipha abandakanyekayo kwimisebenzi yezemidlalo. Ukongeza, izixhobo ezinje ngeebhendi ezilastiki, iintsimbi ezilula okanye umthambo wokuxhathisa zinokusetyenziselwa ukomeleza ukusebenza kwiindawo ezithile zomzimba.

3. Ukusebenza kwengqondo: Akubalulekanga nje ukulungisa umzimba ngokwasemzimbeni, kodwa nokulungisa ingqondo. Ukusebenza kwengqondo kubandakanya ukufumana ingqondo eyaneleyo yokhuphiswano, ngokusebenzisa izicwangciso ezifana nokubonwa, ukugxila kunye nokulawula iimvakalelo. Ezi ndlela zivumela umdlali ukuba agxininise ingqalelo yakhe kumsebenzi okhoyo, ukunciphisa ukuphazamiseka kunye nokuhlala ezolile kwiimeko zoxinzelelo. Ukusebenza kwengqondo kunokuncediswa kunye nokuzivocavoca ukuphefumla kunye nokuphumla ukuze ufezekise imeko yogxininiso olukhulu kunye nokusebenza.

Isishwankathelo, ukusebenza kwintsebenzo yezemidlalo kwahlulwe kwiinkalo eziqhelekileyo, ezicacileyo kunye nezengqondo. Ngamnye kubo unoluhlu lweendlela ezihambelanayo ezifuna ukulungiselela imbaleki ngokomzimba nangokwengqondo kwimidlalo yezemidlalo. Kubalulekile ukuqonda imiphumo yohlobo ngalunye lokuvula kwaye uzilungelelanise kwiimfuno zomntu ngamnye zoqeqesho kunye nembaleki, ukwenzela ukwandisa ukusebenza kwabo kukhuphiswano ngalunye.

5. Imisebenzi yokufudumala: Izinto ezibalulekileyo zokulungisa umzimba wakho

Xa silungiselela ukwenza nawuphi na umsebenzi womzimba, kubalulekile ukwenza uthotho lwemisebenzi yokufudumala kwangaphambili. Ezi zenzo ziyimfuneko zinceda ukulungiselela umzimba wethu wokuzilolonga, ukunciphisa umngcipheko wokulimala kunye nokuphucula ukusebenza kwethu. Nantsi eminye imisebenzi onokuthi uyibandakanye kwinkqubo yakho yokufudumala:

• Umthambo wentliziyo: Ukuqala ukufudumala kwakho ngokuzivocavoca okwandisa izinga lokubetha kwentliziyo kubalulekile ukulungiselela inkqubo ye-cardiovascular workout. Unokwenza imithambo efana nokubaleka okulula, ukutsiba intambo, okanye ukukhwela ibhayisekile emileyo malunga nemizuzu emi-5 ukuya kweli-10.
• Umthambo wokushukuma ngokudibeneyo: Kubalulekile ukwenza imithambo enceda ukudibanisa onke amalungu omzimba. Oku kubandakanya iintshukumo ezijikelezayo ngeengalo, imilenze, intamo kunye nomqolo, kunye nemithambo yokuzolula kancinci.
• Umthambo othe ngqo wokuzifudumeza: Ngokuxhomekeke kumsebenzi womzimba oza kuwenza, kubalulekile ukubandakanya imithambo ethile yokufudumala kumaqela emisipha aya kubandakanyeka kakhulu. Umzekelo, ukuba uza kuziqhelanisa nokuphakamisa ubunzima, ukwenza umthambo wokuzolula kunye nokushukuma kweengalo kunye nemilenze yakho kuya kufuneka.

Khumbula ukuba ukufudumala yinxalenye ebalulekileyo yalo naluphi na uhlobo lokuzilolonga. Akuncedi kuphela ukuba ugweme ukulimala, kodwa ilungiselela umzimba wakho ukuba ufikelele ekusebenzeni kwayo. Chitha ubuncinci imizuzu eli-10 ukuya kweli-15 phambi kweseshini nganye yokwenza umthambo usenza izinto ezifanelekileyo zokufudumala. Umzimba wakho uya kukubulela!

6. Indima yokuvuselela ingqondo ekusebenzeni kwezemidlalo

Ukuvuselela ingqondo kudlala indima ebalulekileyo ekusebenzeni kwezemidlalo. Njengoko iimbaleki zijongene nemingeni yomzimba kunye nengqondo, kubalulekile ukuba zikwazi ukugcina imeko efanelekileyo yokusebenza ukuze bafezekise ukusebenza ngempumelelo. Ukusebenza kwengqondo kubhekiselele kwinqanaba lokuphaphama kunye nokulungiselela ngokwasengqondweni ukuba imbaleki idibana nayo ngaphambi nangexesha lokhuphiswano.

Kukho izicwangciso ezahlukeneyo ezinokuthi zisetyenziswe ukulawula ukusebenza kwengqondo kunye nokwandisa ukusebenza kwezemidlalo. Enye yazo kukwenza umfanekiso-ngqondweni, okubandakanya ukuba nomfanekiso-ngqondweni kunye nokuphinda uhlaziye ngengqondo imeko yokhuphiswano ngendlela ecacileyo neneenkcukacha. Oku kunceda kusebenze imimandla yobuchopho efanayo esetyenziswayo xa kusenziwa umsebenzi womzimba, ngaloo ndlela ilungiselela imbaleki ngokwasemzimbeni nangengqondo.

Obunye ubuchule obusebenzayo kukuphefumla usezingqondweni, okubandakanya ukuziqhelanisa nokuphefumla ngokunzulu, ngokulawulwayo nokuphefumla. Oku kunceda ukunciphisa ukuxhalaba kunye noxinzelelo, ukuququzelela ugxininiso kunye nokugcina inqanaba lokuvula elaneleyo. Ukongeza, ukusekwa kweendlela zokukhuphisana kwangaphambili kunye nokusetyenziswa kweempawu zomntu ngamnye kunokunceda ukulawula ukusebenza kwengqondo kunye nokukhuthaza ukusebenza kwezemidlalo.

7. Indlela yokunyusa amandla akho kunye nenkuthazo ngokuvula

Omnye indlela esebenzayo Ukomeleza amandla akho kunye nenkuthazo kungokusebenza. Ukuqaliswa kubhekiselele ekubeni nako ukwenza izixhobo zethu zangaphakathi zisebenze ukuze sifezekise iinjongo zethu. Kule post, siza kukubonisa iingcebiso ezisebenzayo zokwandisa amandla akho kwaye ugcine inkuthazo yakho ingatshintshi.

Inyathelo lokuqala lokomeleza amandla kukuchonga imithombo yenkuthazo. Yintoni ekukhuthazayo kwaye ikuqhubele ukuba ufezekise iinjongo zakho? Kunokuba luncedo ukwenza uluhlu lwezinto ezikukhuthazayo kwaye ubhekisele kuzo xa ufuna ukongezwa okongeziweyo. Ukongezelela, kubalulekile ukumisela iinjongo ezinokwenene nezifikelelekayo, njengoko oku kuya kukunceda uhlale ugxile kwaye ukhuthazekile.

Enye inqaku elibalulekileyo lokunyusa amandla akho kukunyamekela impilo yakho yomzimba kunye nengqondo. Oku kuquka ukuphila ngendlela esempilweni, kuquka ukutya okunesondlo, ukwenza umthambo rhoqo nokuphumla ngokwaneleyo. Ukongeza, ukuziqhelanisa neendlela zokuphumla ezinjengokucamngca okanye ukuphefumla nzulu kunokukunceda ukunciphisa uxinzelelo kunye nokwandisa amandla akho. Ungawajongeli phantsi amandla okuziqeqesha kunye nokuzikhathalela kwinqanaba lakho lamandla kunye nenkuthazo.

8. IiNdlela zokuSebenza ezicetyiswayo: Amanyathelo aphambili oQelelo oluPhumelelekayo

Inkqubo efanelekileyo yokusebenza ibalulekile kwisiqalo esiyimpumelelo kuwo nawuphi na umsebenzi womzimba. Apha sibonisa amanyathelo aphambili ekufuneka uwalandele ukulungiselela umzimba wakho nengqondo ngaphambi kokuba uqale uqeqesho lwakho.

1. Ukuzifudumeza: Yenza uthotho lwemithambo eguqukayo ukunyusa ubushushu bomzimba wakho kunye nokunyusa ukuhamba kwegazi kwizihlunu zakho. Oku kuya kunceda ukukhusela ukulimala kunye nokuphucula ukusebenza. Eminye imithambo ecetyiswayo ibandakanya ukutsiba iijacks, ukolula okusebenzayo, kunye neentshukumo zamalungu.

2. Ukuhamba ngokudibeneyo: Chitha imizuzu embalwa usebenza ngokushukuma kwamalungu akho aphambili. Yenza umthambo wokujikeleza kunye neentshukumo zesetyhula ngeengalo zakho, imilenze kunye nomboko. Oku kuya kukunceda ukwandisa uluhlu lwakho lwentshukumo kwaye ulungiselele amalungu akho kwiintshukumo ezithile zokuzilolonga.

9. Izicwangciso zokuvuselela kwiintlobo ezahlukeneyo zokuzilolonga: I-Aerobic, i-anaerobic kunye nokunye

Iindlela zokuvula zibalulekile phambi kokuba senze naluphi na uhlobo lomthambo, kuba zisilungiselela ngokwasemzimbeni nangokwengqondo ukuba senze konke okusemandleni ethu. Ngezantsi, iindlela ezahlukeneyo zokuvula ziya kuboniswa kwiindidi ezahlukeneyo zokuzilolonga, ezifana ne-aerobic, anaerobic, kunye nokunye.

1. Aerobic:
-Yenza umthambo wokufudumeza intliziyo, njengokubaleka okanye ukutsiba intambo, kangangemizuzu emi-5 ubuncinci.
– Yolula izihlunu eziphambili, ugxininise emilenzeni, iingalo kunye nomboko.
-Yenza intshukumo edibeneyo yamalungu aphambili, njengentamo, amagxa, iingqiniba, izihlahla, izinqe, amadolo kunye namaqatha.
-Ibandakanya ukuhamba kunye nokuzinza kokuzivocavoca, njengeplanga okanye iplanga, ukuqinisa ingundoqo kunye nokukhusela ukulimala.
-Yenza iijekhi zokutsiba okanye i-sprints emfutshane ukunyusa izinga lentliziyo yakho kwaye ulungiselele umthambo we-aerobic.

2. I-Anaerobic:
-Yenza umthambo wokufudumeza umzimba wentliziyo ugxile kuqheliselo oluphakathi lokuxhathisa, olufana nokukhwela ibhayisekile okanye ukubheqa, kangangemizuzu emi-5 ubuncinci.
– Yolula imisipha oya kuyisebenza ngexesha lokuzivocavoca kwe-anaerobic, ugxininise ngokukodwa kwimisipha yomzimba ophezulu okanye ophantsi, kuxhomekeke kuhlobo lokuzilolonga oya kulwenza.
-Yenza ukunyakaza okudibeneyo kumalungu abandakanyekayo kwi-anaerobic exercise, njengezandla, i-elbow, amagxa, umva, umlenze, amadolo kunye namaqatha.
-Yenza umthambo wokuxhathisa ojolise kumaqela ezihlunu oya kuwasebenzisa ngexesha lomthambo we-anaerobic, kunye nobunzima obulula okanye ukuxhathisa.

3. Olunye uhlobo lomthambo:
- Ukuba wenza olunye uhlobo lokuzivocavoca, olufana nokwelula okanye i-yoga, beka phambili ukuhamba kunye nokuzivocavoca umzimba ukulungiselela amalunga akho kunye nezihlunu.
-Yenza imithambo ethambileyo yokufudumala kwentliziyo ukunyusa ubushushu bomzimba kunye nokuhamba kwegazi.
-Yenza i-static kunye ne-dynamic stretches yamaqela aphambili emisipha oya kuwasebenzisa ngexesha lokuzilolonga.
-Ziqhelise ukuphefumla nzulu kunye nemithambo yoxinzelelo ukuze ugxile kumthambo oza kuwenza.
- Qinisekisa ukuba usebenzisa izixhobo ezifanelekileyo kwaye unendawo ekhuselekileyo nefanelekileyo yokwenza umsebenzi ochaphazelekayo.

Khumbula ukuba ukusebenza ngokufanelekileyo ngaphambi kokuba naluphi na uhlobo lokuzivocavoca luyimfuneko ukuphepha ukulimala kunye nokuphucula ukusebenza. Yamkela ezi zicwangciso zokuvula kwindlela yakho yoqeqesho kwaye ube namava oncedo lolungiselelo olufanelekileyo. Ungalibali ukusoloko udibana nengcali yezempilo okanye umqeqeshi ngengcebiso ezenzelwe wena!

10. Indlela yokwenza ngokufanelekileyo kwimidlalo eyahlukeneyo kunye noqeqesho

Xa kuziwa ekusebenzeni ngokufanelekileyo kwimidlalo eyahlukeneyo kunye noqeqesho, kubalulekile ukulandela uchungechunge lwamanyathelo ukufezekisa ukusebenza kakuhle kunye nokuphepha ukulimala. Ngezantsi kukho iingcebiso ezinokuba luncedo:

• Ukufudumeza: Ngaphambi kokuqala nawuphi na umsebenzi womzimba, kubalulekile ukufudumala ngokufanelekileyo. Oku kubandakanya ukuzilolonga kunye nokuhamba ngokudibeneyo ukulungiselela umzimba kunye nokunyusa ubushushu bemisipha.
• ubuchule obuchanekileyo: Umdlalo ngamnye kunye noqeqesho lunobuchule obukhethekileyo. Kubalulekile ukuzazi iindlela zokuma kunye neentshukumo ezifanelekileyo ukuze uzenze. ngokuchanekileyo. Ukuba awukhange uphumelele ubuchule, kuyacetyiswa ukuba ufune izifundo zokufundisa okanye uncedo lomqeqeshi okhethekileyo.
• Izixhobo ezifanelekileyo: Ukusebenzisa izixhobo ezifanelekileyo kubalulekile ukuqinisekisa ukuthuthuzela okufunekayo kunye nokukhuselwa ngexesha lezemidlalo. Oku kubandakanya ukukhetha izihlangu ezifanelekileyo, iimpahla ezitofotofo nezixhathisayo, kunye nayo nayiphi na enye into eyimfuneko kumdlalo othile.

Ixesha lokubuyisela: Kubalulekile ukuvumela umzimba ixesha elaneleyo lokubuyisela phakathi kweeseshoni zokuzilolonga. Oku kubandakanya ukuphumla ngokwaneleyo kunye nokunika umzimba ixesha lokulungisa izicubu kunye nokubuyisela amandla awo. Ukongeza, kubalulekile ukutshintsha ezinye iintlobo zemisebenzi ukunqanda ukuqeqeshwa ngokugqithisileyo kunye nokubonelela ngokuphumla okusebenzayo.

Ukufakwa kwamanzi kunye nesondlo: Ngexesha lezemidlalo, kubalulekile ukuba uhlale u-hydrated kwaye ube nokutya okwaneleyo ukubonelela umzimba ngezondlo eziyimfuneko. Ukusela amanzi aneleyo kunye nokutya okutyebileyo kwiicarbohydrates, iiprotheyini, kunye namafutha anempilo kuya kunceda ukugcina ukusebenza kakuhle kunye nokuthintela iingxaki zempilo ezinokuthi zibekho.

11. Ubudlelwane phakathi kokusebenza kunye nokugxila ekusebenzeni kwezemidlalo

Ubudlelwane phakathi kokusebenza kunye nokugxila kudlala indima ebalulekileyo ekusebenzeni kwezemidlalo. Ukuqaliswa kubhekiselele kwisimo somzimba sokuphaphama kunye nemincili, ngelixa ukugxininiswa kukukwazi ukugxila ingqalelo kumsebenzi othile. Yomibini le miba ibalulekile ukufikelela kwisakhono esiphezulu kwezemidlalo.

Ukuphucula, kubalulekile ukuthathela ingqalelo izinto ezininzi. Okokuqala, kuyimfuneko ukwenza ukufudumala okwaneleyo ngaphambi kokuba uqale umsebenzi womzimba. Oku kuya kunceda ukwandisa ukusebenza komzimba kwaye ulungiselele umgudu. Ukongeza, kuyacetyiswa ukuba wenze imithambo yoxinzelelo, efana nokubonwa ngengqondo kokwenziwa komsebenzi wezemidlalo, ukonyusa uxinzelelo kunye nokunciphisa iziphazamiso.

Omnye umba ofanelekileyo kulawulo lweemvakalelo. Ukulawulwa kweemvakalelo kubalulekile ukugcina ukusebenza okwaneleyo kunye nokugxila ngexesha lokuziqhelanisa nezemidlalo. Ukuphumla kunye neendlela zokuphefumla zingasetyenziselwa ukunciphisa ixhala kunye noxinzelelo. Ngokukwanjalo, ukuseka iinkqubo kunye nezithethe phambi kokhuphiswano kunokunceda ukugxila ingqalelo kunye nokugcina ugxininiso olufanelekileyo ngexesha lokusebenza.

12. Iingcebiso zokugcina inkqubo yokuvula rhoqo kunye nesebenzayo

Ukugcina inkqubo yokusebenza rhoqo kunye nokusebenzayo, kubalulekile ukulandela iingcebiso ezithile. Nanga amanye amacebiso okukunceda ugcine inqanaba eliphezulu lokuvula kwindlela yakho yemihla ngemihla:

1. Misela iinjongo ezicacileyo: Cacisa ngokucacileyo iinjongo zakho kwaye luhlobo luni lokuvula ofuna ukulufikelela. Oku kuya kukunceda ugxile kwimizamo yakho kwaye ugcine inkuthazo yakho ekuhambeni kwexesha.

• 2. Cwangcisa inkqubo yakho: Yila ishedyuli yokuvula ehambelana neemfuno zakho kunye nezinto ezinokwenzeka. Oku kubandakanya ukuchonga amaxesha emini xa uziva unamandla kwaye umisele iibhloko zexesha lokwenza umthambo okanye imisebenzi ekwenza usebenze ngokwasemzimbeni nasengqondweni.
• 3. Guqula imisebenzi: Sukuzibekela umda ekubeni usoloko usenza inkqubo efanayo yokuvula. Yazisa imithambo eyahlukeneyo kunye nemisebenzi ekucela umngeni ngeendlela ezahlukeneyo, ngale ndlela uya kukuphepha ukukruquka kwaye ugcine inqanaba lenkuthazo yakho liphezulu.
• 4. Beka phambili ukuphumla: Qinisekisa ukuba ubandakanya amaxesha okuphumla kwindlela yakho yokuvula. Ukuphumla okwaneleyo kubalulekile ukuphepha ukukhathala kunye nokugcina inqanaba eliqhubekayo nelisebenzayo lokuvula.

Ngokulandela ezi ngcebiso, uya kukwazi ukugcina inkqubo yokuvula rhoqo kunye nesebenzayo. Khumbula ukuba umntu ngamnye wahlukile, ngoko ke kubalulekile ukulungelelanisa ezi ngcebiso kwiimfuno zakho kunye nezinto ezinokwenzeka. Ungalibali ukudibana nengcali ukuba unayo nayiphi na imibuzo okanye ufuna iingcebiso zomntu!

13. Uzivuselela njani ukuze ufumane umoya ongcono kunye nokuba sempilweni komzimba

Ukufumana isimo sengqondo esifanelekileyo kunye nokuba sempilweni entle yomzimba kubalulekile ukonwabela ubomi obupheleleyo nobanelisayo. Ukuba ukwinqanaba apho uziva ucimile okanye udinwe udiniwe, nazi ezinye iindlela onokuthi uziphumeze ukuze uzivuselele kwaye uphucule isimo sakho sengqondo kunye nokuba sempilweni komzimba.

1. Misela inkqubo yemihla ngemihla:

Ukudala inkqubo eyakhiweyo kuya kukunceda ulawule iimvakalelo zakho kunye namandla akho imini yonke. Zama ukumisela amaxesha aqhelekileyo okuvuka, ukutya, ukusebenza, ukwenza umthambo nokulala. Ngale ndlela, umzimba kunye nengqondo yakho ziya kuqhelana nepateni eqikelelwayo, eya kunceda ukwandisa amandla akho kunye nokuphucula isimo sakho sengqondo.

2. Bandakanya umthambo kubomi bakho bemihla ngemihla:

Ukuzivocavoca rhoqo akuqinisekisi umzimba wakho kuphela, kodwa kunempembelelo entle kwintlalontle yakho yeemvakalelo. Fumana imisebenzi oyithandayo, nokuba kukuhamba ngaphandle, ukuziqhelanisa neyoga, okanye ukudlala imidlalo yeqela. Ukwenza ubuncinane imizuzu engama-30 yokuzivocavoca umzimba ngosuku kunokukhupha i-endorphins, iihomoni ezivelisa iimvakalelo zolonwabo kunye nokuphila kakuhle.

3. Yikhathalele indlela otya ngayo kwaye uphumle:

Ukutya okunesondlo kunye nokuphumla ngokwaneleyo kubalulekile ukuze uphucule impilo yakho yomzimba neyeemvakalelo. Qinisekisa ukuba uquka ukutya okunempilo ekutyeni kwakho, njengeziqhamo, imifuno kunye neengqolowa ezipheleleyo, kwaye ugweme ukusetyenziswa ngokugqithiseleyo kokutya okucutshungulwayo kunye noshukela. Ukongeza, misela inkqubo yokulala rhoqo kwaye uqiniseke ukuba ufumana ukuphumla okuyimfuneko ukuze uhlaziye amandla akho kwaye ukhuthaze ukulala okunempilo. imeko elungileyo yomoya.

14. Uyenza njani isebenze ngokufanelekileyo kwiindawo ezahlukeneyo kunye neemeko

Ukuzisebenza ngokufanelekileyo kwiimeko ezahlukeneyo kunye neemeko kubalulekile ukuziqhelanisa kwaye uphumelele kuwo nawuphi na umxholo. Nanga amanye amacebiso abalulekileyo okuphumeza oku:

1. Yazi imo engqongileyo: phambi kokuba uthathe inyathelo, kubalulekile ukuba uyiqonde kwaye uqhelane nendawo ozifumana ukuyo. Phanda ngendawo, abantu ababandakanyekayo, imithetho kunye nezithethe. Oku kuya kukuvumela ukuba ulungelelanise ngokufanelekileyo kwaye ugweme iingxabano okanye ukungaqondani okunokwenzeka.

2. Lungisa indlela oziphatha ngayo: Nje ukuba unombono ocacileyo wendalo esingqongileyo, hlengahlengisa indlela oziphethe ngayo ngokufanelekileyo. Qwalasela kwaye wamkele izithethe zezentlalo nezenkcubeko zaloo ndawo. Bonisa imbeko kwabanye uze ube nolwazelelelo ngoko bakulindeleyo nakwindlela abazenza ngayo izinto. Oku kuya kukunceda ukuba wamkelwe kwaye useke ubudlelwane obuhle nabantu abakungqongileyo.

Isishwankathelo, ukusebenza ngokomzimba kuyinkqubo ebalulekileyo yokugcina ubomi obunempilo. Kweli nqaku, siye saphonononga amaqhinga kunye neendlela ezahlukeneyo zokufezekisa ukusebenza kakuhle ngokomzimba yonke imihla. Ukusuka ekusekweni usukelo olusengqiqweni ukuya ekusebenziseni itekhnoloji entsha, kukho iindlela ezahlukeneyo zokuzivula indlela esebenzayo. Kubalulekile ukukhumbula ukuba umntu ngamnye wahlukile kwaye kufuneka afumane indlela yakhe yokusebenza ngokomzimba. Nokuba ngokudlala imidlalo, ukwenza imisebenzi yangaphandle okanye ukubandakanya imithambo ephezulu, undoqo kukufumana eyona nto isikhuthazayo kwaye isenza sizive sonwabile. Ngaphaya koko, kubalulekile ukukhumbula ukuba ukusebenza ngokomzimba kufuneka kube yinxalenye yendlela yethu yemihla ngemihla, kwaye ingabi ngumsebenzi wamaxesha athile. Iinzuzo zobomi obusebenzayo zikhulu, hayi ngokwasemzimbeni kuphela, kodwa ngokwengqondo nangokweemvakalelo. Ngoko musa ukulinda kwakhona kwaye uqale ukusebenzisa namhlanje. Ukuphila kwakho kuya kukubulela.