Imilenze ilungile!
Ukhuselekile ngokubhekiselele ekusebenzeni xa ukhulelwe. Nangona ngenxa yezizathu zempilo oogqirha banqabela zonke ezinye iintlobo zemithwalo yemidlalo, olu hlobo aluyi kukhutshwa ngumntu. Ukuhamba kukunceda uhlale uqina kwaye ungavumeli ukuba imisipha ibe yinto enqabileyo. Kodwa kufuneka uhambe ngexesha lokukhulelwa ngokuchanekileyo.
Iingcebiso ezimbalwa malunga nokuhamba ngokuchanekileyo ngelixa ukhulelwe:
1. Ngethuba lokuhamba, kufuneka uhlale ubeka iliso kwisithuba sembuyiselo - ungayiguquli ngokukhawuleza, kwaye usasaze umthwalo kwiimisipha zangasemva nesisu ngesinyana. Unceda kulo mbandela ibhanti ekhethekileyo yabasetyhini abakhulelweyo.
2. Xa uhamba, kungcono ukubheka amanyathelo ambalwa ngaphambili, kodwa kungekhona ngaphantsi kweenyawo zakho, ekubeni ukuhluka okugqithisileyo kunqabile kakhulu iimbumba zebhande kunye nentamo.
3. Hamba amaxesha amaninzi, kodwa ukuhamba emifutshane, njengoko ukuhamba okude kuphazamisa amanxeba emagqabini kunye neentloko. Xa ukhulelwe kumzimba kukho ukuphuhliswa kwehommoni yokuphumla, ukuxhatshazwa kwamalungu kunye nezihlunu.
Ukuzilolonga ukunweba ngaphambi nangemva kokuhamba
Kubaluleke kakhulu ukwenza uqeqesho olululwe ngaphambi nangemva kokuhamba. Kodwa kufuneka uqaphele ukuba ungadonsa iigaments. Emva koko, ngexesha lokukhulelwa banokungcipheka kakhulu kule nto. Nantsi ke le mi sebenzi:
1. Phakamisa iingalo zakho ngaphezu kwekhanda lakho kwaye welula, uze unciphise iingalo zakho kwaye uzixhumane emva kwakho (ungabetha). Phinda amaxesha amahlanu. Izandla kunye nomva kufuneka kuzame ukugcina ngqo.
2. Beka iinyawo zakho ububanzi bendawo ubude uze ugobe kancane emadolweni. Nangona uhlala ulungelelanise, ujikeleze i-torso kunye nentloko phambili uze ubonakale phantsi kweenyawo zomgangatho, kwaye ubuyele ngokukhawuleza kwisimo sawo sokuqala. Phinda amaxesha amahlanu.
3. Zezandla zombini ukuya ngasekunene, inhloko ngakwesobunxele, hlala kule ndawo malunga nemizuzwana engama-30. Yenza okufanayo kwelinye icala.
4. Qalisa amahlombe. Ngaphantsi uze uphakamise amahlombe ukuya phezulu, uze wenze i-circular motions izikhathi ezi-5 kwicala ngalinye.
5. Ukuzilolonga entanyeni. Phendulela intloko, uyijikeleze ngokubhekiselele ngasekunene okanye ekhohlo ephindwe amaxesha ama-5 nganye kwiintlobo zokuhamba.
Umsebenzi wezobugcisa 4 iintsuku ngeveki
Esi sicwangciso sifanele sisetyenziswe naluphi na iintsuku ezine zeveki. Nangona kunjalo, kukulungele ukuhlukanisa iintsuku zomsebenzi okwenziwa komnye nomnye ukuze uvumele umzimba uphinde ufumane.
NgoMvulo: Hamba ngezinga elincinci elingu-5-10 imizuzu njengolufudumalayo, ngoko kufuneka udwebise kancane uze uhambe kwenye imizuzu eyi-15 kwisantya sakho esiqhelekileyo. Emva kwemizuzu engama-15, nciphisa uze uhambe ngokuthe ngenye eminye imizuzu eyi-10.
NgoLwesithathu: phinda yonke into njengoko wenzayo ngoMvulo. Ukuba ngokuqhelekileyo uzive uqobo, ngoko unako ukongeza omnye ukunyuka phezulu kwitebe ngokuhamba ngokukhawuleza.
NgoLwesihlanu: yonke into iyafana noMvulo.
NgoMgqibelo: unokuhamba ngokuzonwabisa kwakho, ngaphandle kokunyanzelisa ukuba uhambe ngesantya esithile sithuba sexesha elicwangcisiweyo. Emva kokuhamba, musa ukulibala ukwenza imisebenzi elula.
Imithwalo yee-trimesters nganye
Ngekota nganye, umzimba wakho uphantsi kweenguqu, apho kufuneka ulungelelanise imisebenzi yakho yomzimba.
I-trimester yokuqala: unokumangaliswa kukuba awuzange ulahlekelwe amandla, kodwa kunoko ukwanda. Isizathu salokhu kukunyuka kwimiqulu yegazi ezalisa umzimba wakho ngeeyongezelelo zee-oxygen. Kodwa oku akuthethi ukuba kufuneka usebenze ngaphezulu kunaphambili. Injongo yakho kukuzixhasa kwisimo somzimba esifanelekileyo, ukukhulelwa akuvumeli ukunyuka komzimba. Ukufikelela kwixesha eliqhelekileyo leendlela eziqhelekileyo ngaphandle kokufudumala (malunga nemizuzu engama-20) ungongeza enye imizuzu engama-5, kodwa ingabi ngaphezulu. Kuyingozi ukwenza umsebenzi ngokugqithiseleyo ngeli xesha.
I-trimester yesibili: ufumana isisindo ngokunyanisekileyo, eyona nkqubo eqhelekileyo. Kule nqanaba, ukunyameka kokuhamba kufuneka kuncitshiswe, mhlawumbi uhambe ngokukhawuleza, kodwa ngexesha elide kangangoko kwi-trimester yokuqala.
Okwesithathu intathumitha: unciphisa ukuhamba njengoko kunokwenzeka. Unamathela kwisicwangciso seentsuku ezi-4 ngeveki, kodwa ukuhamba kungekhona ngexesha, kodwa ngokwemvakalelo yakho. Kubalulekile ukuphepha ukuhamba phantsi kwelanga elivuthayo, indawo ezahlukeneyo ezingafaniyo kunye nemigangatho kunye nezitebhisi. Isikrini sakho esitshintshiweyo sogonyamelo sandisa umngcipheko wokuwa.
Into ephambili ukuphulaphula umzimba wakho, ujonge lonke ixesha lokukhulelwa. Umthwalo wokukhulelwa awukhupheli, kodwa ulungisa ngokuxhomekeka kwimeko yakho. Kungenxa yoko kubalulekile ukuba ufunde izibonakaliso zomzimba wakho uze uziphulaphule ngexesha. Yimpilo kwaye isebenze!