7 Ukunakekela lapho uvivinya wedwa

-Delile

• 1. Hlola impilo yakho
• 2. Ukukhetha izingubo nezicathulo ezifanelekile
• 3. Fudumeza bese upholisa phansi
• 4. Khetha indawo
• 5. Ukuqina, isikhathi nobuningi bokuqeqeshwa
• 6. Isimo
• 7. Qaphela ubuhlungu

Ukuvivinya umzimba njalo kunezinzuzo eziningana zezempilo, njengokulawula isisindo, ukwehlisa ushukela egazini, ukuvimbela izifo zenhliziyo, ukuvimbela i-osteoporosis nokulawula i-cholesterol.

Ngokufanelekile, ukuvivinya umzimba kufanele kuqondiswe futhi kugadwe nguthisha womzimba, kepha futhi kungenzeka ukuqala izivivinyo wedwa, inqobo nje uma ulandela izinyathelo ezibalulekile zokugwema ukulimala nokwenza ngcono ukuqina komzimba ngaphandle kokubeka engcupheni impilo.

Nawa amathiphu ayi-7 wokuzivocavoca wedwa.

1. Hlola impilo yakho

Ngaphambi kokuqala noma yikuphi ukuvivinya umzimba, ngisho nangesiqondiso sochwepheshe, kubalulekile ukuya kudokotela ukuyohlola impilo nokukhomba izinkinga ezihlangene kanye noma izifo ezifana nomfutho wegazi ophakeme nesifo sikashukela.

Uma kwenzeka kuba nezinkinga zezempilo, inhloso ukuthi ukuvivinya umzimba kubhekwa ngongoti, ozokhombisa uhlobo olufanele namandla okuqeqeshwa, ngokwesimo sempilo nezinhloso zalowo nalowo.

2. Ukukhetha izingubo nezicathulo ezifanelekile

Kufanele ukhethe izingubo ezilula nezintofontofo ongazivocavoca ngazo, ezivumela ukunyakaza kwamahhala kwezitho namalunga nokuvumela ukujuluka ukuba kuqhume, okubalulekile ukugcina izinga lokushisa lomzimba elanele.

Kubalulekile ukukhumbula ukuthi ukugqoka izingqimba eziningi zezingubo ukujuluka okuningi akusizi ukuthi wehlise isisindo, kumane nje kunciphise umzimba wakho futhi kwehlise nokusebenza koqeqesho. Ngaphezu kwalokho, isisindo esilahlekile ngomjuluko sibuyiswa masinyane ngemuva kwalokho, ngokudla okujwayelekile koketshezi nokudla.

Izicathulo kufanele zikhethwe ngokuya ngomsebenzi ozokwenziwa, futhi kufanele kube lula, kube nezinciphisi ezishaqisayo zokumunca imithelela nokwenziwe ngokuya ngohlobo lwesinyathelo, esincike ekubunjweni konyawo nokuthi luthinta kanjani phansi. Bona ukuthi ungazikhetha kanjani izicathulo ezinhle kakhulu.

3. Fudumeza bese upholisa phansi

Ukwenza ukufudumeza ngaphambi kokuqala ukuqeqeshwa kubalulekile ukulungiselela imisipha yakho ukusebenza okukhulu, ngokwandisa izinga lokushisa komzimba nokujikeleza kwegazi, ukuvimbela ukulimala nokwandisa ukusebenza koqeqesho.

Ukuzifudumeza kufanele kudlule phakathi kwemizuzu emi-5 nengu-10, kanti ezinye izibonelo zemisebenzi engenziwa ukwenza umzimba wonke usebenze, ukuhamba ngebhayisikili, ukweqa intambo noma ukwenza uthuli olushelelayo, kubalulekile ukuqala ukuzivocavoca okukhulu ngemuva nje, ngaphandle kokuvumela umzimba uphole futhi.

Ngemuva kokuphothula konke ukuqeqeshwa, kufanele wenze ukwelula ukunciphisa amajaqamba nobuhlungu ngemuva kokuzivocavoca. Ngakho-ke, kufanele welule umzimba wonke, ikakhulukazi izingalo, imilenze, amahlombe nentamo ukuqeda usuku lokuzivocavoca umzimba. Bheka Ukuzivocavoca okwelulwa okufanele ukwenze ngaphambi nangemva kokuhamba kwakho.

4. Khetha indawo

Kwabaqalayo abazozivocavoca emgwaqweni futhi benze imisebenzi enjengokuhamba noma ukugijima, okulungile ukubheka izindawo eziyizicaba nezijwayelekile, ezivumela isinyathelo esihle sokugwema ukulimala esithendeni nasemadolweni.

Kulabo abafuna ukwenza imisebenzi yokuphakamisa izinsimbi, okuhle ukuthi babe nemishini esezingeni eliphakeme futhi banake ukuma nokuhamba ngokuhlanganyela.

5. Ukuqina, isikhathi nobuningi bokuqeqeshwa

Kubalulekile ukuthi ezinsukwini zokuqala umsebenzi ungowokukhanya okukhanyayo, okufanele kukhule kancane ngokuya ngenzuzo yokumelana. Ukuqala ngokusebenzisa isisindo somzimba wakho ekuzivocavoca amandla noma ngokuhamba ngamandla kusiza ukuqinisa imisipha yakho nokulungisa umzimba wakho ukwanda ngamandla.

Ngaphezu kwalokho, ukuqala kokuqeqeshwa kufanele kube cishe imizuzu engama-20 kuye kwengama-30, amahlandla ama-3 ngeviki, kwezinye izinsuku ukuze imisipha ibe nesikhathi sokululama. Isonto ngalinye, kufanele ukhulise isikhathi uze ufinyelele ekusebenzeni okungenani imizuzu engama-30, amahlandla ama-5 ngesonto, noma ukuqeqeshwa kwemizuzu engama-50, amahlandla ama-3 ngeviki.

6. Isimo

Ukulalelisisa ukuma kufanele kusize ekugwemeni ukulimala, ikakhulukazi emaqakaleni nasemadolweni, futhi kubalulekile ukugcina umgogodla uqondile, ikakhulukazi ngesikhathi sokuzivocavoca izinsimbi.

Ekugijimeni nasekuhambeni, kufanele udlule ngokuthinta umhlabathi ngesithende sakho futhi uhambise unyawo lwakho ezinzwaneni zakho, ngenkathi umqolo wakho kufanele ume mpo, kepha uthambekele phambili kancane.

7. Qaphela ubuhlungu

Ukunaka ubuhlungu kubalulekile ukugwema ukulimala kanzima, futhi kufanele wehlise ijubane noma umthwalo wokuzivocavoca futhi ubone ukuthi ubuhlungu buyaphela yini. Uma kungekho ukukhululeka, kufanele umise lo msebenzi bese ubonana nodokotela ukuze ahlole ukuthi kukhona yini ukulimala nobukhulu baso.

Ngaphezu kwalokho, kufanele kunakwe inhliziyo nesigqi sokuphefumula, futhi ezimweni zokuphefumula okuncane noma ukushaya kwenhliziyo okuqinile, kunconywa ukumisa lo msebenzi. Ezinye izinhlelo zokusebenza zeselula zinobuchwepheshe bokuhlola ukushaya kwenhliziyo yakho futhi zikunikeze amathiphu wokugcina ukuqeqeshwa okuvamile, okuyizindlela ezinhle zokusiza ngokuzivocavoca okuhle.

Bona amathiphu amaningi ku:

• Ukugijima - Yazi izimbangela eziyinhloko zobuhlungu
• Ukuzivocavoca ukuhamba ngezinyawo ukuze unciphise isisindo