Qalisa ukusebenza xa unqwenela ukuba ngumntu onempilo

Ekugqibeleni, wanquma ukuqala ukusebenza. Wonke umntu ophilileyo oqala ukuqhuba, yena ngokwakhe ungumqeqeshi. Kodwa ngaphambi kokuba wenze oku, qhagamshelana neengcali, kwaye ukuba awunayo nayiphi na ingqinano, qhubeka phambili. Qalisa ukusebenza, ukuba unqwenela ukuba ngumntu onempilo, sifunda kule ncwadi.

Qala
Masiqale ngokufudumala. Inokuthi yenzeke kwibaladi yesikolo, kwintsimi yomphakathi esondeleyo, emnyango wendlu yakho. Siza kwenza uqeqesho olunzima lwemizuzu emi-5 okanye emi-6. Oku kunokuba ngama-squats, ukuguqula imilenze, i-torso iguqa emacaleni nasemacaleni, ukuphakamisa kwizwane, izinyathelo zetyhula yesikhumba, i-trunk, izandla.

Emva koko kwi-2 okanye imizuzu engama-3 siya kudlula isinyathelo esiphuthumayo, ngokuthe ngcembe sitshintshelwe ekusebenzeni. Kwaye ngoku uye phambili. Nguwuphi na oya kukhetha uhambo? Khetha isantya esiphila ngokukhululekile ngeempumlo. Ngokukhawuleza ukuba sivule umlomo wethu, uye kwisinyathelo. Buyisela ukuphefumula kwaye ubuyele ekusebenzeni. Kwaye ke siyahamba ngokuhamba ngokusebenza. Emva kwexesha elithile siya kufunda indlela yokuqhuba imizuzu eyi-10. Silungiselela le siphumo ngeveki, kwaye ngeveki yongeza iminithi eyi-1. Ekupheleni kweeklasi esilwela ukuzisa ukuqhuba okuqhubekayo kwiiyure eli-1.

Emva kokugqiba umgama emva kwemizuzu eyi-10 yokusebenza, musa ukuhlala phantsi kwaye ungayeki. Qinisekisa ukuba uhamba ngokukhawuleza kumanyathelo emi-2 okanye emi-3. Emva koko siya kwenza i-gymnastics, kwaye senze ezinye iindlela zokuhamba. Emva kokuqeqeshwa, siya kuthatha idlambo elifudumeleyo ukuqala, ke isitya esiluhlukileyo.

Ukuphefumula nokuphefumla
Sekuqaleni kweenyanga zokuqala, kufuneka uzame ukuphefumula ngeempumlo zakho, kodwa ke akuyi kuba yimfuneko. Kamva siphefumula ngokukhawuleza emlonyeni nasempumlweni, sincike kwizinga lentliziyo. Umda ophezulu we-pulse unqunywe ngufomula: 180 unciphise iminyaka yakho. Ukuba uneminyaka yobudala engama-50 ubudala, i-pulse ekusebenzeni kufuneka ifike kwi-130 ibhokhwe ngomzuzu, kwaye akukho. Ekuqaleni, sigcina izinga lentliziyo ngaphantsi kwexabiso elingu-5 okanye ezili-10.

Ndingayilinganisa njani i-pulse ekuhambeni?
Iimitha zokuqala ezili-10 ukupasa komntu onempilo kufanele kufane nexesha. Xa umisa, susa isampuli ye-pulse uze wandisa inani ngokuyishumi. Ngelixa ungasetyenziswanga ukuziva uhambo, i-pulse kufuneka ilinganiswe rhoqo. Ungesabi ukuyeka.

Tempo
Ukuba awuhambanga nanye, kodwa kunye neqabane, ke umlinganiselo wokusebenza kwakho kufuneka ube yinto enokuthi uxoxe nomntu. Lo mgaqo kufuneka ulandelwe ukuba yonke intsapho iyaqhubeka. Emva kwaloo nto ihamba ngokuzilibazisa, ukutshintshana kwamazwi, amahlaya ngexesha eliya kuvuyisa kuyo yonke ilungu lentsapho.

Kha wuleza ngokukhawuleza
Abantu badla ngokuthatha izinto ngokunyanisekileyo, ngokukhawuleza bakwandise isivinini sabo kwaye baqhube ixesha. Kodwa ngenxa yalokhu balindeleke ukuba bahlawule: ukulimala, ikhefu lokunyanzelisa. Abagijimi abafanayo be-novice, abahamba ngokukhawuleza kodwa beqhubeka ngokuqhubekayo, bafikelele emzimbeni othile, ngelixa abanye "abagijimi" behla iiklasi zabo, kwaye xa bethetha, bakhononda ukuba akukho nto imangalisa ngayo ukugijima.

Ukuba sithetha ngezinga elincinci, ngoko ukuba awukwazi ukuqhuba ubuncinane amaxesha amathathu ngeveki ihafu yure, ke kungcono ukuba ungenzi nto nantoni na, mhlawumbi uya kulahleka ixesha lakho. AmaJapan akholelwa ukuba izinga elincinci lomgangatho wendlela kufuneka libe ngamanyathelo ayi-10 000, kwaye oku malunga ne-7, 5 km. Ukuba unqobile ikhilomitha, uhamba ngejubane le-11 imizuzu 30 imizuzwana, kuya kuthatha malunga neyure nesiqingatha.

Ixesha elifanelekileyo
Wonke umntu ujwayele ukuthetha malunga neenzuzo zokugijima kwelanga, kodwa ixesha elihle lokugijima libhekwa njengexesha lokuhlwa. Bonke abantu abanempilo baya kuba namandla, ngaphambi kokuya emsebenzini baya kusebenza, kuba kunokwenzeka ukuba bafikelele emsebenzini. Ngobusuku, ukugijima kunye nokuhlamba kuya kukwazi ukunciphisa ukukhathala okuye kwaqokelela ngosuku.

Kukho amaxesha apho kungekho xesha elaneleyo leeklasi. Emva koko unokugijima umgama ukusuka ekhaya ukuya emsebenzini, kodwa kukho umncinci omncinci kwaye oku kubalulekile, kufuneka uhlambe emsebenzini, kwaye utshintshe iimpahla, okanye oogxa bakho abayi kukuqonda.

Kwabo basebenzayo kwiintshukumo, kukho iingcebiso. Ukuba usuku lokusebenza luqala ukusuka kwiiyure ezingama-24 ukuya ku-7 ekuseni, ke uchithe uqeqesho lwakho ama-5 okanye ama-6 ngaphambi kokuba uqale umsebenzi wakho. Ixesha lokuhamba kufuneka libe lisuka kwi-30 ukuya kwimizuzu engama-40 ngosuku, malunga ne-5 okanye iikhilomitha ezili-7. Ukuba unokuhlwa, kufuneka ugijime ukususela ngo-9 ukuya ku-10 ekuseni. Ngeshedyuli yesiqhelo somsebenzi, okuku-1 shift, umntu kufuneka alwele ulawulo oluqhelekileyo loqeqesho.

Ukuzibeka esweni
Ukuba wenza konke okulungileyo, okokuba uphawu lwakho luya kuba yimpilo yakho. Into efanelekileyo, evuyayo, ithi ukuqeqeshwa kuhle kuwe. Kodwa ukugwenxa, ukulala okubi, ukuguquka kuthetha ukuba umthwalo mkhulu kwaye kufuneka uyancitshiswa. Kubalulekile ukusebenzisa idatha ye-pulse. Kule nto, kufuneka ukwazi ukuba isantya senhliziyo yakho sisisiphi na ukuhlwa. Kwaye ukuba kukho nayiphi na ukuphambuka kwimiqathango, oku kufuneka kukuqaphele. Hlaziya izifundo zakho. Imizuzu engama-10 emva kokuphela koqeqesho, umlinganiselo we-pulse akufanele udlule i-100 beats ngomzuzu. Ukuba iiparamitha zokuhlwa kunye neentsasa zamasa zingaphezu kweqhelekileyo, ngoko kuyimfuneko ukuba uhlale uqhagamshelana nogqirha wakho uze uthathe uphando.

Icebiso
Kukulungele ukuqala ukujikeleza nomntu. Ukuze wenze oku, hlela abahlobo bakho kwaye uqale ukugijima nabo. Kuwe kuya kuba ngumtsalane omuhle wokungabikho kwiimeko ezimbi, ubuvila kwaye ungaziphazamisi izifundo zakho. Intombi yakho iya kukwazi ukufika kwiiklasi, iya kuthi, ukuba unayo nayiphi na uncedo kwaye uyakuzonwabisa ngexesha leklasi.

Ngoku siyazi into enokuyenza ukuze uqale ukusebenza xa unqwenela ukuba ngumntu onempilo.