Njengabagijimi, singangena emigqeni futhi sizithole senza izinto esazi ukuthi ngeke zithuthukise ukusebenza kwethu, futhi zingase ziholele ekulimaleni nakwezinye izinkinga. Kodwa imikhuba endala (nembi) ngezinye izikhathi kunzima ukuphula. Nazi ezinye imikhuba evamile engavamile kakhulu yabagijimi nokuthi yini ongayenza ukuze uwaphule.
1 - Ukuthungatha Izikhali Zakho Ngaphakathi Kwakho
Indlela ephumelela kunazo zonke yokuqalisa ukusebenzisa nokuhamba phambili. Uma uguqula izingalo zakho ngaphakathi komzimba wakho, umzimba wakho ophezulu unyanzelekile ukuba usebenze kanzima ngakho uchitha amandla amaningi. Kubuye kube nokuthambekela kokuzingela, okusho ukuthi isifuba sakho sigxiliwe futhi ngeke uphefumule kalula. Imilenze yakho iyalingisa ukuthi yiziphi izingalo zakho ezenzayo, ngakho ukugoqa izingalo zakho esifubeni sakho kwenza nemilenze yakho iwele phezu komunye nomunye. Umzimba wakho kufanele usebenze kanzima kakhulu ukudala leyo ntshukumo ye-lateral.
Indlela yokuwaphula: Zama ukukhokha kakhulu lapho izingalo zakho zikhona. Hlanza amahlombe akho bese uzama ukugcina izingalo zakho ziphansi futhi nge-degree-degree engama-90. Uma izingalo zakho ziphansi, kunzima ukuba ziwele. Gxila ekuhambiseni izimbongolo zakho phambili, zijikeleze ehlombe. Uma amahlombe akho kanye nezingalo zakho ziqala ukukhuphukela lapho usuke ukhathele, shiya izingalo zakho eceleni kwakho bese uzixosha. Bese ububeka kabusha ezinhlangothini zakho, nge-angle engama-90 degree.
2 - Ukusebenzisa i-Sunscreen
Abagijimi bangavela ngezizathu eziningi zokuthi kungani bengasebenzisi i-sunscreen - Angishisi, ngigijima emthunzini, kunesibhakabhaka, ngizoyikhukhumeza, njll Kodwa kubalulekile ukuvikela isikhumba sakho kusukela ukuchayeka njalo kuzokwandisa ingozi yomdlavuza wesikhumba.
Indlela yokuyiqeda: Sebenzisa ilanga lokushisa elingaphansi kwamanzi eline-SPF okungenani engu-15 futhi unikeze ukuvikelwa okubanzi kwe-spectrum, okusho ukuthi ivikela emiphakathini yomabili ye-UV kanye ne-UVB. Amafomu okunamathela kahle ubuso bomgijimi ngoba i-sunscreen ngeke igijime emehlweni akho. Uma uzobe ugijima amahora ambalwa futhi wazi ukuthi uzothuthuka okuningi, uthathe isikrini socansi ukuze usebenzise kabusha.
3 - Awuketshezi okwanele
Abanye abagijimi ngeke baphuze amanzi ngenkathi begijima ngoba bacabanga ukuthi bayothola ukugxeka ohlangothini . Futhi-ke kukhona nalabo abagwema ukuma kwamanzi phakathi nezinhlanga ngoba abafuni ukuchitha isikhathi. Ngokungafaki esikhundleni samanzi olahlekelwa yi-sweat, uzibeka engozini yokuphelelwa amandla kwamanzi kanye nezinye izinkinga ezihlobene nokushisa. Ukungaxhunyiwe kahle kungaphinda kube nomthelela omubi kuwe
Indlela yokuwaphula: Uma usebenza isikhathi eside kunamaminithi angu-30, udinga ngempela ukuhambisa amanzi ngesikhathi sokugijima ukugwema imiphumela yokuphela kwamanzi . Izincomo zamanzi ezigijima zamanje zithi kufanele "zilalele ukoma" futhi ziphuze lapho umlomo wazo omile futhi bazizwa isidingo sokuphuza.
4 - Ukulalela Umzimba Wakho
Ubuhlungu buyindlela yomzimba wakho wokutshela ukuthi kukhona okungahambi kahle futhi kudinga ukunakwa. Abanye abagijimi baphoqa ubuhlungu (hhayi nje ukukhathala kwemisipha) ngenkathi begijima noma bengaboni inkinga engapheli eqhubekayo. Ukungazinaki inkinga kungenza kube kubi noma kuholele kwezinye izinkinga.
Indlela yokuwaphula: Yiba nomusa emzimbeni wakho futhi ulalele lokho okuzama ukukufakazela. Uma uqala ukuzwa ubuhlungu , njenge-cramp muscle, ngenkathi ugijima, hamba futhi uhambe, noma welule ukuze ubone ukuthi unganciphisa ubuhlungu. Uma uzwa ubuhlungu obufanayo phakathi nokugijima kwakho noma-nakakhulu nakakhulu - uma uhambahamba nje, uthatha ikhefu ekuqeqeshweni bese ubona ukuthi izinsuku ezimbalwa ukuphuma ekusebenzeni kwenza umehluko. Uma ungaboni noma yikuphi ukuthuthukiswa, yenza i-aphoyintimenti nomuntu osebenza ngokomzimba noma udokotela wezemidlalo.
5 - Ukugxila Kuphela Ekusebenzeni
Abanye abagijimi bacabanga ukuthi kuphela indlela yokuba umgijimi ongcono ukugijima ngaphezulu. Eqinisweni, abagijimi kudingeka bahleleke kahle futhi basebenze eminye imisebenzi futhi baqinise ekuqeqesheni kwabo ukuze bakwazi ukunciphisa ingozi yabo yokulimala nokuthuthukisa ukusebenza . Ukugijima nsuku zonke ngaphandle kokuzinikeza ikhefu kungabangela ukulimala.
Indlela yokuwaphula: Yenza imisebenzi ethile yokuqeqesha ekuqeqeshweni kwakho masonto onke. Ukubhukuda kanye nokuhamba ngebhayisikili kuyindlela enhle kakhulu yabagijimi ngoba bazokhipha amalunga akho ikhefu kusukela ekuguleni. I-Yoga nayo iyinhle yokukhetha ngoba uzosebenza ekuqiniseni nasekuzivumelaneni nezimo. Bonke abagijimi bangazuza ekuqeqeshweni kwamandla 1-2x ngesonto ukwakha amandla nokukhuthazela nokuthuthukisa ukumelana nokulimala.