Okuqukethwe
Ukhulelwe futhi usesimweni, izwi lomqeqeshi
Ingabe ukhulelwe futhi ufuna ukuhlala usesimweni? Ingabe ufuna ukuzinakekela ngaphandle kokuzilimaza futhi ngaphandle kokulimaza ingane yakho phakathi nokukhulelwa kwakho? Ingabe ufuna ukugwema ukukhuluphala ngokweqile ukuze ube nempilo yengane yakho, futhi ubuyele esisindweni ngokushesha ngemva kokubeletha? Lesi sihloko sikusiza ukuthi uhlale usesimweni.
Thatha imikhuba emihle nsuku zonke
Ukuzivocavoca lapho ukhulelwe njalo kunenzuzo kowesifazane okhulelwe kanye nosana lwakhe. Nokho, kufanele ulalele umzimba wakho. Kwezinye izinsuku uzobe ukhathele kakhulu kunezinye, ngeke ufune ukuyobhukuda noma ukuyoshaywa umoya nesisu sakho esikhulu esikhulelwe.
Ungase ufune ukuhlala ekhaya ku-cocoon yakho encane, futhi izimo ze-yoga zangaphambi kokubeletha zizoba yisikhathi esimnandi kuwe, ngoba zifaneleka kangcono kulokho okuzwayo.
Ngolunye usuku uzobe usesimweni esihle futhi ufuna ukuhambisa izintaba, ngakusasa uzobe uyisicaba. Ukuhlakulela imikhuba emihle kuqala ngokwamukela isimo sakho samanje, futhi uhambe njalo kuze kube yilapho uzizwa ulungile futhi uvikelekile ekusebenzeni kwakho.
Ukulalela ukusabela komzimba wakho nsuku zonke futhi kuyindlela enhle yokufunda ukuyeka ngokwamukela lokho okukhona ngaleso sikhathi. Yiba nezimo zengqondo, vumelanisa ukwenza kwakho kwansuku zonke ukuze kube nesimo samanje.
Kwesinye isikhathi uzokwazi ukwenza izeluleko ezizokusiza kakhulu. Kwamukele, kodwa kwenze. Ngempilo yakho neyengane yakho, zijwayeze ukuzivocavoca njalo, kungakhathaliseki ukuthi ukhetha luphi uhlobo lomdlalo uma ukhulelwe.
Khetha umdlalo omnene ngesikhathi sokukhulelwa
Kunemidlalo eminingi emnene yabesifazane abakhulelwe ongayenza phakathi nezinyanga eziyisi-9 zokukhulelwa, kuze kube yilapho umntwana ezalwa, njenge:
- i-yoga yokubeletha,
- pilates ngaphambi kokubeletha,
- ijimu ethambile,
- ijimu ethambile enebhola laseswiss (ibhola elikhulu),
- ama-kegel exercises,
- ukubhukuda,
- i-aerobics yamanzi ngaphandle kokugxuma,
- ukuhamba, ukuhamba nge-Nordic, ukuhamba ngokushesha,
- ibhayisikili elihlezi kanye nebhayisikili eliyi-heliptical,
- umdanso,
- amarakhethi,
- ukushushuluza unqamule izwe.
Zivocavoce njalo, ngejubane lakho
Noma ngabe ungumuntu osaqalayo, umsubathi noma umsubathi, naka ubude besikhathi nokuqina komkhuba wakho wezemidlalo okhulelwe. Nasi isikali sombono womzamo esizokusiza ukuthi uthole ijubane elilungile nokuqina. Hlala uphambi komoyampilo, kufanele ukwazi ukugcina ingxoxo kukho konke ukuzijwayeza kwakho.
Isilinganiso sombono womzamo * wokudlala imidlalo lapho ukhulelwe
QINISA UKUQINISA | I-LEVEL UMZAMO | UMZAMO WOKUSEBENZA OKUYA NGOBUDE BOBUDE ** |
Akukho (akukho mzamo) | 0 |
|
Ubuthaka kakhulu | 1 | Umzamo olula kakhulu ongawugcina amahora ambalwa ngaphandle kobunzima futhi okuvumela ukuthi ube nengxoxo ngaphandle kwenkinga.
|
ongaphakeme | 2 | Unendawo enhle yokukhuluma. |
Lokulingene | 3 | Ukuthola kulula ukuxoxa.
|
Iphakeme kancane | 4-5 | Umzamo we-Aerobic ongakwazi ukuwugcina imizuzu engaba ngu-30 noma isikhashana ngaphandle kobunzima obuningi. Ngakolunye uhlangothi ukulondoloza ingxoxo kunzima impela. Ukuze ukhulume, udinga ukuthatha ikhefu. |
Phezulu | 6-7 | Umzamo we-Aerobic ongakwazi ukuwugcina imizuzu eyi-15 ukuya kwengama-30 emkhawulweni wokukhululeka. Ukuxoxa kuba nzima kakhulu. |
Phezulu kakhulu | 7-8 | Umzamo oqhubekayo ongakwazi ukuwugcina imizuzu emi-3 ukuya kweyi-10. Awukwazi ukuxoxa. |
Kuphakeme kakhulu | 9 | Umzamo osimeme kakhulu ongeke ukwazi ukuwugcina ngaphezu kwemizuzu emi-2. Awufuni ukuxoxa ngoba umzamo ushubile. |
Ubukhulu | 10 | Umzamo ongakwazi ukuwubamba ngaphansi kweminithi elingu-1 futhi ogcina usesimweni sokukhathala okukhulu. |
*I-Adapté de Borg: Borg, G «Ukuzikhandla okubonwa njengenkomba ye-somatic stress», I-Scandinavian Journal of Rehabilitation Medicine, vol.2, 1070, p. 92-98.
** Ukuphindaphinda okukhulu kokuzikhandla ngamandla afanayo kungashintsha umbono ukhuphukele.
Ubuqili: Ukubandakanya umndeni wakho omncane noma ubaba wesikhathi esizayo kuyindlela enhle yokuzijwayeza ezemidlalo njalo, ngejubane lakho ngokujabula nokuphumula.
Kuze kube nini ukudlala imidlalo lapho ukhulelwe?
Ungakwazi ukuzivocavoca ngenkathi ukhulelwe phakathi nokukhulelwa kwakho inqobo nje uma ungenakho ukungqubuzana kwezokwelapha, nokuthi ungazizwa ungakhululekile ngesikhathi sokusebenza kwakho.
Yonke imidlalo ebizwa ngokuthi "i-cardio" ingenziwa kuze kube yilapho umntwana ezalwa njenge:
- Ukuhamba,
- ukubhukuda,
- ibhayisikili, ikakhulukazi ibhayisikili elihlezi kanye nebhayisikili eliyi-heliptical,
- ukushushuluza eqhweni kanye ne-snowshoeing endaweni eyisicaba.
Ukuzivocavoca okuqinisa imisipha kanye nokuzivocavoca kwe-postural nakho kungenziwa phakathi nokukhulelwa okufana nalokhu:
- Ukuzivocavoca kwe-Kegel,
- pilates ngaphambi kokubeletha,
- ijimu ethambile,
- ijimu enebhola laseswiss
Ijimu ephumuzayo kakhudlwana kanye nezivivinyo zokuzelula nokuphumula kuzoba ukulungiselela okuhle kokubeletha okufana nalokhu:
- i-yoga futhi ikakhulukazi i-yoga yangaphambi kokubeletha,
- kanye noGi Qong,
- Tai Chi
Ukwazi ukulalela umzimba wakho ukuze ungathathi noma yiziphi izingozi
Njengoba ngisho kuso sonke lesi sihloko, hlala ubukele umzimba wakho, imizwa yakho, imizwa yakho yomkhuba wezemidlalo okhulelwe ophephile.
Ukulimala nezingozi zihlale zenzeka ngokunganakwa. Qaphela konke ukunyakaza. Ukukhulelwa futhi kuyindlela enhle yokufunda ngokwemvelo ukucabangela. Yiba khona kulokho okwenzayo, futhi ukujwayela umdlalo lapho ukhulelwe kuzoba umzuzu wangempela wenjabulo nokuphumula kuwe.
Ngaso sonke isikhathi khumbula ukukhetha umdlalo okhulelwe lapho ukhululekile futhi ojabulisa kuwo. Ngendlela, igama lokugcina lithi "zenzele umusa".