Zimisele ukuzivocavoca amahora angu-2,5 ngesonto
Ngokuzivocavoca ngesikhathi sokukhulelwa, awusebenzi wena kuphela, kodwa futhi nengane yakho engakazalwa. baye babonisa ukuthi ukuzivocavoca ngesikhathi sokukhulelwa kungavimbela ukuthuthukiswa kokukhuluphala ezinganeni ezizayo esikhathini esizayo!
UDkt. Dagny Rajasing, onguchwepheshe wezokubelethisa nomkhulumeli, uthi ziningi izinzuzo ezitholwa ngumama ngokuzivivinya, okuhlanganisa nokugcina isisindo, ukwenza ngcono ukulala nomoya, nokwehlisa umfutho wegazi.
Kuso sonke isikhathi sokukhulelwa, kunconywa okungenani imizuzu eyi-150 yokuqina okumaphakathi ngesonto. Ukuzivocavoca kufanele kwenziwe ngamasethi okungenani imizuzu eyi-10, kuye ngezinga lokuqina nokunethezeka. U-Rajasing uphinde uncome ukuthi uxhumane nodokotela wakho mayelana nokuqeqeshwa, ikakhulukazi uma kutholakale ukuthi unanoma yisiphi isimo sezempilo.
Lalela umzimba wakho
INational Health Service of Great Britain, ukugcina umsebenzi ojwayelekile wansuku zonke kuwufanele kuso sonke isikhathi sokukhulelwa, ngangokunokwenzeka.
Njengoba u-Rajasing eluleka, umthetho ojwayelekile wokuzivocavoca ngesikhathi sokukhulelwa ukugwema noma yikuphi ukuvivinya umzimba okuthatha umoya wakho. “Kubalulekile ukulalela umzimba wakho futhi wenze okufanele ngawo kuphela.”
UCharlie Launder wePersonal Training Centre ugcizelela ukubaluleka kwekhefu nezinsuku zokuphumula, ethi, “Kungenzeka ukuthi uma ungaziniki ikhefu, maduzane ngeke ukwazi ukuzivocavoca ngendlela oqale ngayo.”
Ungazisebenzisi ngokweqile
I-UK National Health Service incoma ukuthi imidlalo yokuxhumana efana ne-kickboxing noma i-judo kufanele igwenywe, nokuthi imisebenzi enengozi yokuwa, njengokugibela amahhashi, ukuvocavoca umzimba nokuhamba ngebhayisikili, kufanele ithintwe ngokuqapha.
“Akudingeki wesabe ukuba matasa,” kusho uLaunder, “kodwa ukukhulelwa akusona isikhathi sokujima okunamandla okuhlanya noma ukuzivivinya ejimini.”
, umqeqeshi womuntu siqu ogxile ekuziqeqesheni ngaphambi kokubeletha nangemva kokubeletha, uthi kunemibono eminingi eyiphutha ngalokho ongakwazi ukukwenza nongakwazi ukukwenza phakathi nokukhulelwa. Kulolu daba, kungcono ukubonisana nochwepheshe.
Thola imodi yakho
“Akukona nje kuphela ukuthi ukukhulelwa kwehlukile kuwo wonke umuntu, kodwa umzimba ungazizwa uhluke ngokuphelele ngisho nosuku olulodwa kuya kolunye,” kusho uLaunder. Bobabili yena no-Lister baphawula ukubaluleka kokuqeqeshwa kwamandla (ikakhulukazi emuva, imisipha yemilenze, nemisipha eyinhloko) ukulungiselela izinguquko zomzimba zokukhulelwa. Kubaluleke kakhulu futhi ukufudumala kahle ngaphambi kokuqeqeshwa futhi kuphole ngemva.
Uthisha we-gymnastics ngaphambi kokubeletha u-Cathy Finlay uthi ngesikhathi sokukhulelwa, "amalunga akho ayaxega futhi isikhungo sakho sokuguquguquka kwamandla adonsela phansi," okungase kubeke ingcindezi noma kucindezele imigqa yakho.
U-Rajasing uncoma ukufaka izivivinyo zokuqinisa isisu, ezingasiza ekudambiseni ubuhlungu beqolo, kanye nokuzivocavoca phansi kwe-pelvic.
Ungaziqhathanisi nabanye
Njengoba uLaunder ephawula, lapho abesifazane abakhulelwe behlanganyela impumelelo yabo kwezemidlalo ezinkundleni zokuxhumana, "abanye besifazane bathola ukuzethemba ukuthi bangakwazi ukushaya ijimu." Kodwa ungaziqhathanisi nabanye futhi uzame ukuphinda impumelelo yabo - ungazilimaza wena kuphela. Zama ukuzivocavoca njalo ngokusemandleni akho, lalela imizwa yakho futhi uziqhenye ngayo yonke impumelelo yakho.