Umhlahlandlela Wokuma Kahle

-Delile

• Isifinyezo
• Kuyini ukuma?
• Isimo somzimba singayithinta kanjani impilo yami?
• Ngingakuthuthukisa kanjani ukuma kwami ​​ngokujwayelekile?
• Ngingakuthuthukisa kanjani ukuma kwami ​​lapho ngihleli?
• Ngingakuthuthukisa kanjani ukuma kwami ​​lapho ngimi?

Isifinyezo

Ukuma okuhle kumayelana nokuma ume mpo ukuze ubukeke umuhle. Kuyingxenye ebalulekile yempilo yakho yesikhathi eside. Ukwenza isiqiniseko sokuthi ubamba umzimba wakho ngendlela efanele, noma ngabe uyahamba noma uyahamba, kungavimbela ubuhlungu, ukulimala, nezinye izinkinga zempilo.

Kuyini ukuma?

Ukuma komzimba uwubamba kanjani umzimba wakho. Kunezinhlobo ezimbili:

• Ukuma okunamandla yindlela ozibamba ngayo lapho unyakaza, njengalapho uhamba, ugijima, noma ugoba ukuze ucoshe okuthile.
• Ukuma okuqinile yindlela ozibamba ngayo lapho unganyakazi, njengalapho uhleli, umile noma ulele.

Kubalulekile ukuqinisekisa ukuthi unokuma okuhle okunamandla nokuma okuqinile.

Isihluthulelo sokuma okuhle yisikhundla somgogodla wakho. Umgogodla wakho unamajika amathathu emvelo - entanyeni yakho, maphakathi emuva, nasemhlane ophansi. Ukuma okulungile kufanele kugcine la majika, kepha kungawanyusi. Ikhanda lakho kufanele libe ngaphezu kwamahlombe akho, kuthi phezulu kwehlombe lakho kube ngaphezu kwezinqulu.

Isimo somzimba singayithinta kanjani impilo yami?

Ukuma kabi kungahle kube kubi empilweni yakho. Ukweqa noma ukugoqa ngaphezulu kwekani

• Hlela kabi uhlelo lwakho lwemisipha
• Gqoka umgogodla wakho, uwenze ube ntekenteke futhi uthambekele ekulimaleni
• Imbangela yentamo, ihlombe, nobuhlungu emuva
• Nciphisa ukuguquguquka kwakho
• Thinta ukuthi amalunga akho ahamba kahle kanjani
• Thinta ibhalansi yakho futhi wandise ingozi yokuwa
• Kwenze kube nzima ukugaya ukudla kwakho
• Kwenze kube nzima ukuphefumula

Ngingakuthuthukisa kanjani ukuma kwami ​​ngokujwayelekile?

• Khumbula ukuma kwakho ngesikhathi semisebenzi yansuku zonke, njengokubuka ithelevishini, ukugeza izitsha, noma ukuhamba ngezinyawo
• Hlala usebenza. Noma yiluphi uhlobo lokuzivocavoca lungasiza ekuthuthukiseni ukuma kwakho, kepha izinhlobo ezithile zokuzivocavoca zingasiza kakhulu. Kubandakanya i-yoga, i-tai chi, namanye amakilasi agxile ekwaziseni ngomzimba. Kungumqondo omuhle futhi ukuzilolonga okuqinisa umnyombo wakho (imisipha ezungeze umhlane, isisu kanye nesifuba).
• Gcina isisindo esinempilo. Isisindo esingeziwe singanciphisa imisipha yakho yesisu, kubangele izinkinga okhalweni lwakho nomgogodla, futhi kube nomthelela ebuhlungwini obuphansi emuva. Konke lokhu kungakulimaza ukuma kwakho.
• Gqoka izicathulo ezinethezekile nezithende eliphansi. Izithende eziphakeme, ngokwesibonelo, zingalahla ibhalansi yakho zikuphoqe ukuthi uhambe ngokuhlukile. Lokhu kubeka ukucindezeleka okwengeziwe emisipheni yakho futhi kulimaze ukuma kwakho.
• Qiniseka ukuthi izindawo zokusebenza zisezingeni eliphakeme kwakho, noma ngabe uhleli phambi kwekhompyutha, wenza isidlo sakusihlwa, noma udla ukudla.

Ngingakuthuthukisa kanjani ukuma kwami ​​lapho ngihleli?

Abantu abaningi baseMelika bachitha isikhathi sabo esiningi behleli - kungaba emsebenzini, esikoleni, noma ekhaya. Kubalulekile ukuhlala kahle, nokuthatha amakhefu kaningi:

• Shintsha izindawo zokuhlala kaningi
• Thatha uhambo olude ezungeze ihhovisi lakho noma ikhaya
• Ngomusa welula imisipha yakho njalo njalo ukusiza ukukhulula ukungezwani kwemisipha
• Musa ukuwela imilenze yakho; gcina izinyawo zakho phansi, namaqakala akho ephambi kwamadolo akho
• Qiniseka ukuthi izinyawo zakho zithinta phansi, noma uma lokho kungenzeki, sebenzisa i-footrest
• Khulula amahlombe akho; akufanele azungezwe noma adonswe emuva
• Gcina izindololwane zakho eduze komzimba wakho. Kufanele agobeke phakathi kuka-90 no-120 degrees.
• Qiniseka ukuthi umhlane wakho usekelwa ngokuphelele. Sebenzisa umcamelo ongemuva noma okunye ukwesekwa emuva uma isihlalo sakho singenayo i-backrest engakwazi ukusekela ijika lakho lomhlane ongezansi.
• Qiniseka ukuthi amathanga nezinqe zakho kuyasekelwa. Kufanele ube nesihlalo esigwedliwe kahle, namathanga akho kanye nezinqulu kufanele kufane phansi.

Ngingakuthuthukisa kanjani ukuma kwami ​​lapho ngimi?

• Sukuma ume uqonde futhi ubude
• Gcina amahlombe akho emuva
• Donsela isisu sakho ngaphakathi
• Beka isisindo sakho ikakhulu kumabhola ezinyawo zakho
• Gcina izinga lekhanda lakho
• Vumela izingalo zakho zilenga ngokwemvelo ezinhlangothini zakho
• Gcina izinyawo zakho zihlukaniswe ububanzi behlombe

Ngokuzijwayeza, ungathuthukisa ukuma kwakho; uzobukeka futhi uzizwe ungcono.