Inzondo izwa unecala ngokusuka emsebenzini wakho? Kulula ukuzizwa ngaleyo ndlela uma sisebenzisa izizathu ezivamile njengokuthi sikhathele kakhulu noma simatasa kakhulu, silambile noma asiphelelanga . Lokho kubonakala sengathi kuyisizathu esihle ngaleso sikhathi, kodwa icala ngokuvamile liqala ukuhamba ngezinyawo ngemuva nje kwesinqumo sakho sokudumala ukuqeqeshwa kwakho . Uzizwa unecala ngoba uyazi ukuthi lezi zizathu azihambisani neze. Phela, kunabantu abaningi abasebenzisa okwamanje abakwazi ukusebenzisana nalawo mithi.
Ngakho-ke, ingabe kunesikhathi lapho kufanele uweqe ukuqeqeshwa kwakho? Isikhathi lapho ungenza khona icala elingenacala? Kulungile.
1 - Uyagula
Ukugula kuyisizathu esikhulu sokunciphisa ukuqeqeshwa kwakho, ikakhulukazi uma:
- Unomkhuhlane. Ukushisa komzimba wakho sekusezingeni eliphezulu futhi ukuvivinya umzimba kuzokwenza kube kubi nakakhulu. Ngaphezu kwalokho, umkhuhlane uyisibonakaliso sokuthi umzimba wakho ulwa nokugula futhi udinga wonke amandla akho ukwenza lokho.
- Yiba nokukhwehlela okujulile, ukukhwehlela. Ukuzivocavoca kungase kukhulise inkinga, ikakhulukazi uma wenza i-cardio noma omunye umsebenzi okwandisa izinga lenhliziyo yakho nokuphefumula.
- Ukuphelelwa amandla kwamanzi nokukhathala. Uyazi ukuthi udokotela wakho ukutshela kanjani ukuthi uphuze amanzi amaningi uma ugula? Lokhu kungenxa yokuthi uvame ukulahlekelwa amanzi uma ugula ngokukhwehlela, ukukhipha futhi ukukhipha umkhuhlane. Ukuzivocavoca ngeke nje kube nomuzwa wokuthi kuyadabukisa uma uphelelwa amandla, kuzoba noketshezi oluyigugu kakhulu emzimbeni wakho.
- Ngokuvamile uzizwa u-crappy. Ngezinye izikhathi awunayo izimpawu eziningi okwamanje, kodwa awuzizwa uzizwa kahle. Lokhu kungaba isibonakaliso sokuthi uhla ngezinto futhi ukuqeqeshwa okunamandla kakhulu kunganciphisa isimiso sakho somzimba omzimba nakakhulu, okwenze ube yingozi kakhulu ekuguleni.
Uma amandla akho enhle futhi izimpawu zakho zingaphezu kwetanyeni, ukuzivocavoca okulula noma okulinganiselwe kungenza uzizwe ungcono, kodwa ungazizwa ungahambi uma usuqaqa. Ngezinye izikhathi ungcono ekuthatheni usuku lokuphumula.
2 - Ungumuntu omncane kakhulu, udinga i-Crane ukuze uphume embhede
Uma uke wathinteka kuze kube sekupheleni kokukhubazeka osukwini olulandelayo, uyazi umuzwa. Ngisho nokuguqa phezu kombhede kungabangela ukuhlukunyezwa komzimba okugcwele futhi awufuni ngisho nokucabanga ukuthi kwenzekani uma uzama ngempela ukuvuka.
Ungalindela isibalo esithile soreness noma kunini lapho uzama okuthile okusha noma ubuyela ekuzivocavoca ngemuva kwekhefu, kodwa akufanele ube luhlungu kakhulu ukuthi awukwazi ukuphakamisa isikhwama samazinyo, futhi akufanele ube nesifo nsuku zonke .
Uma ungumuntu onzima kangaka, cishe akudingeki ngikuqinisekise ukuthi uthathe usuku lokuphumula, kodwa ama-hardcore umzimba ngokuvamile adinga isikhumbuzo sokuthi ngezinye izikhathi ukuphumula kuyinto engcono kakhulu ongayenza, ikakhulu uma:
- Unomkhawulo wokuhamba okulinganiselwe.
- Imisipha yakho ibuhlungu ekuthinteni.
- Kubuhlungu ukuhamba.
Ungase uthole ngisho nokuthi ubuhlungu buba bubi nakakhulu ngosuku lwesibili ngemuva kokuzivocavoca kwakho. Uma lokho kwenzeka, ochwepheshe ngokuvamile bancoma ukuphumula noma ukuthi usebenza ngendlela ephansi kwezinsuku ezingu-1-2. Ungaphinda wenze izivivinyo ezingabandakanyi imisipha emibi uma ufuna ngempela ukuthola uhlobo lokuzivocavoca.
3 - Udokotela wakho wathi Ngakho
Uma ubona udokotela wakho, mvumele akwazi ukuthi unemibuzo ethize mayelana nesimo sakho njenge:
- Ngingakwazi yini ukusebenza uma ngigwema ukusebenzisa indawo eyalimala noma uhlale ngephansi?
- Ngimiphi imisebenzi noma imisebenzi okufanele ngiyigweme?
- Zikhona yini izivivinyo ezingasiza isimo sami?
- Yiziphi izinkulumo okufanele ngizigweme ukwenza?
- Ingabe usizo lwezokwelapha luzosiza?
Amakhasimende ami avame ukuthatha amakhophi okusebenza kwethu ngakho udokotela angakwazi ukuhamba phezu kwabo futhi anikeze kahle. Futhi uma udokotela wakho ethi akukho ukuvivinya umzimba, kungakhathaliseki ukuthi ucela imibuzo emingaki, mhlawumbe isizathu esihle kakhulu sokulandela leso seluleko.
4 - Uyi-Hungover
Ungakwazi yini ukuthukuma ngempela izidakamizwa emva kobusuku bokuphuza? Ngeshwa, lokho kungaba yingu. Umzimba wakho unesimiso esiyinkimbinkimbi kakhulu sokuqeda ubuthi futhi ngokuvamile kuhilela isibindi sakho sokukhipha lezo zidakamizwa nokuziqeda ngokusebenzisa imfucuza.
Ukuphunga akukhiphi ngempela into. Eqinisweni, iphuzu lokuthuthumela ukukupholisa, hhayi ukukusiza ukuqeda i-hangover yakho. Inkinga nge-hangover ukuthi nguwe:
- Ukuphelelwa amanzi emzimbeni: Uma uphuza kakhulu ubusuku obudlule, ama-electrolyte akho aphelelwe yisikhathi, eshiya usumile. Ukuzivocavoca kuzokukhipha amandla kakhulu, okuzokwenza uzizwe unzima nakakhulu.
- I-Clumsy: Ukuzivocavoca kwama-Hungover yizivivinyo eziyinkimbinkimbi, okushiya usengozini yokulimala noma nje umzuzu wokuzivocavoca onamahloni . Ungavumeli lokho kube nguwe.
- Ukugula: Ukuthi umuzwa we-yucky ungenza futhi ukukhathala, ukuhlanza, nokuhuda, okungakwenyusa kakhulu nakakhulu.
Ukuze uhlale u-hydrated ngesikhathi sokuvivinya umzimba , udinga ukuqala ngonyawo olungakwesokudla, okusho ngamakilasi amakhulu amabili amanzi emva kwamahora ambalwa ngaphambi kokuba usebenzise futhi u-8 kuya ku-10 ama-ounces ngaphambi kokuzivocavoca kwakho nakuwo wonke. Kungenzeka ukuthi udinga ngisho nangaphezu kwalokho uma ubophe ngempela.
5 - Ulale Ubuncwane
Uma ngabe usebenzise umzimba wokuphuza ukulala, mhlawumbe wasebenzisa ukuvivinya umzimba, kanye nemithwalo ye- caffeine , ukuze ukhulise amandla akho. Lokhu kulungile manje kodwa, uma ubhekene nokulahlwa kwesikhatsi eside sokulala, lezo zisebenze ziyi-band-aid yesikhashana yenkinga enkulu kakhulu.
Uma ubuthongo obungapheliyo ulahlwe, uhlangabezana nalokhu:
- Ukukhubazeka kokulala : Ukulahlwa kokulala kungaba nomphumela omubi ekusebenzeni kwakho. Izindleko zakho ziyashesha, njengoba kunjalo isikhathi sakho sokuphendula ngakho uma ushiya i-iPod yakho ebhanini elihamba ngezinyawo, ikhono lakho lokubamba ngaphambi kokuba uhambe futhi liwehlise kakhulu.
- Ukubunzima ukugxila: Ngisho nokuzivocavoca okungenangqondo kudinga okungenani ingxenye encane yokunakwa kwakho ukukugcina ungazilimazi. Uma ubuthongo obunqatshiwe, kunzima nakakhulu ukulalela, kukushiye usengozini yokulimala futhi nje nje wenze into ewubuwula.
- Amazinyo, ubuhlungu, nokukhathala: Uma ungatholi ngokwanele ukulala, lokho kungenza umzimba wakho ubuhlungu. Ukuzivocavoca ngeke kwenze ukuthi uzizwe ungcono.
Ngezinye izikhathi, udinga ukulala okungaphezu kokudinga umzimba.
Imithombo:
U-Nielsen, H. Ukuzivocavoca Nokuzivikela Emzimbeni .
U-Cheung K, u-Hume P, u-Maxwell L. Ukunciphisa Umzimba We-Muscle Soreness. Imithi yezemidlalo. 2003; 33 (2): 145-164.