Uyisebenzisa kanjani ijimu yangaphandle

-Delile

• Izinzuzo zokuzivocavoca umzimba kwangaphandle
• Ukunakekela ijimu yangaphandle

Ukuze usebenzise ijimu yangaphandle, ezinye izinto kufanele zinakwe, njenge:

• Yenza ukunwebeka kwemisipha ngaphambi kokuqala amadivayisi;
• Yenza ukunyakaza kancane kancane futhi ngokuqhubekayo;
• Yenza amasethi ama-3 wokuphindaphinda okungu-15 kudivayisi ngayinye noma ulandele izinkomba eziphrintwe kulowo nalowo wabo;
• Gcina ukuma okuhle kukho konke ukuzivocavoca;
• Gqoka izingubo ezifanele namateku;
• Ungasebenzisi wonke amadivayisi ngosuku olufanayo, uwahlukanise ngezinsuku ezahlukahlukene kuya ngokutholakala kwejimu;
• Ungazivocavoci umzimba uma uzwa ubuhlungu, isiyezi, uma kwenzeka uphethwe umkhuhlane noma uzizwa ungaphathekile kahle;
• Yenza izivivinyo ekuseni noma ntambama ukuze ubalekele ilanga eliqinile.

Ukuba khona kukathisha kubalulekile okungenani ezinsukwini zokuqala ukuze anikeze imiyalo edingekayo yokuthi uzisebenzisa kanjani amadivayisi nokuthi zingaki ukuphindaphindwa okufanele kwenziwe ngesikhathi sokuzivocavoca ngalunye. Ukukhetha ukwenza izivivinyo ngaphandle kokuqapha okufanele kungaholela ekwakhiweni kokulimala kwamathambo, njengokuqhekeka kwemisipha, ukwelulwa kanye ne-tendonitis okungagwenywa ngokusebenzisa kahle imishini.

Izinzuzo zokuzivocavoca umzimba kwangaphandle

Izinzuzo zokuzivocavoca ejimini yangaphandle yilezi:

• Isisa sokuzivocavoca;
• Thuthukisa inhlala-kahle ngokomzimba nangokomzwelo;
• Thuthukisa ukuhlanganiswa komphakathi kanye nezokuxhumana;
• Qinisa imisipha namalunga;
• Nciphisa ubungozi bezifo zenhliziyo neze-coronary;
• I-cholesterol ephansi nomfutho wegazi ophakeme;
• Nciphisa ubungozi besifo sikashukela;
• Nciphisa ukucindezeleka, ukucindezeleka nokukhathazeka futhi
• Thuthukisa ukuhlanganiswa kwezimoto nokulungiswa komzimba.

Ukunakekela ijimu yangaphandle

Lapho uya ejimini yangaphandle, kufanele unakekelwe, njenge:

• Qalisa ukuzivocavoca umzimba ngemuva kokuthola imiyalelo kuthisha;
• Gqoka isigqoko kanye nelanga;
• Phuza amanzi amaningi noma uphuze isotonic uhlobo lweGatorade, esikhaleni esiphakathi kokuzivocavoca ukuqinisekisa ukufuthwa. Bona ukuthi ungasilungisa kanjani isiphuzo samandla esimnandi noju nolamula ukuze uphuze ngesikhathi sokuzivocavoca kwakho kule vidiyo:

Izindawo zokuzivocavoca ezivulekile zingatholakala ezingxenyeni ezihlukene zedolobha futhi idolobha kumele libe nesibopho sokubeka uthisha womzimba okungenani amahora amathathu ngosuku kulowo nalowo. Zakhelwe ikakhulukazi abantu abadala, kepha noma ngubani oneminyaka engaphezu kwengu-16 ubudala angayisebenzisa. Ezinye zitholakala eCuritiba (PR), ePinheiros naseSão José dos Campos (SP) naseCopacabana naseDuque de Caxias (RJ).