Nakuba kusetshenziselwa ukuhlala njalo kubalulekile ekwakheni ukukhuthazela, isimo somzimba wakho kanye nokulahlekelwa isisindo , cishe njalo kuza isikhathi lapho kufanele uthathe ikhefu.
Kungenzeka ukuthi ukhathele, ulimazekile, umatasa okwedlulele, noma mhlawumbe unesizungu futhi udinga kakhulu ikhefu. Noma mhlawumbe ugule, hamba eholidini noma ube neminye imicimbi yokuphila eyenzekayo okukukhipha emsebenzini wakho wokuzivocavoca.
Esinye sezizathu ezinkulu ongase udingeke ukuphumula ukuxoshwa . Ukuzivocavoca ngokweqile noma ukuzivocavoca ngokweqile kakhulu kungaholela ekucindezelekeni, ekukhathaleni, ekuphumuleni nasekusebenzeni kabi emisebenzini yakho yokusebenza.
Ukuthatha ikhefu kungase kube yilokho okudingayo ukuphumula, ukuphulukisa nokuvuselela, kepha kungakanani ngaphambi kokuba uqale ukulahlekelwa imfanelo yakho?
Kuhle ukuthi uthathe ikhefu
Ungamangala uma ufunda ukuthi ukuthatha izinsuku ezimbalwa noma isonto eligcwele ekuqeqeshweni ngeke kube buhlungu ekuzuzeni okwenzile. Eqinisweni, ukuzivocavoca okuningi kanye nabagijimi bahlale behlela isonto njalo emavikini angu-8-12.
Cabanga ngomgijimi we-marathon. Uzovame ukuphakama ngesikhathi sokuqeqesha cishe amasonto amabili ngaphambi kwe-marathon, bese uqala ukuphonsa phansi ukuze aphumule ngokugcwele emncintiswaneni.
Ngezinye izikhathi kungcono ukuthi umzimba wokusebenzisa umzimba uthathe izinsuku ezengeziwe ukuze ususe yonke into yokukhathala emzimbeni wakho.
Izindaba ezinhle, kuthatha okungaphezulu kweviki ukulungisa wonke umsebenzi wakho onzima, ngakho ungesabi ukuthatha ikhefu uma uzizwa ukhathele futhi ukhululekile.
Kudingeka Kude Kangakanani Ukulahlekelwa Ukuzivocavoca?
Umbuzo uwukuthi, kungakhathaliseki ukuthi uthatha ikhefu ngokuzikhethela noma ngenxa yokuthi kufanele uhambe isikhathi esingakanani ngaphambi kokuba kuthinte ukuqina kwakho?
Ezinye izibalo eziyisisekelo:
- Amandla a-aerobic angancipha ngo-5-10% emavikini amathathu.
- Kuthatha cishe izinyanga ezimbili zokungasebenzi ukuze ulahlekelwe ngokuphelele yizinzuzo ozenzile.
- Ukuzivocavoca ngokweqile kuzothola ukuwohloka okusheshayo emzimbeni emasontweni amathathu okuqala okungahambi kahle ngaphambi kokuthi kuphele.
- Amandla emisipha nokukhuthazela kudlule isikhathi eside kunokufaneleka komzimba. Imisipha igcina imemori yokuzivocavoca amasonto noma ngisho nezinyanga.
Akukho mithetho eqinile futhi esheshayo mayelana nokuthi zingaki izinsuku zokuphumula okufanele zizithathe noma ukuthi zizothatha nini. Isihluthulelo ukulalela emzimbeni wakho ngezibonakaliso zokudlula ngokweqile kanye nengqondo yakho ngezibonakaliso zokuzikhukhumeza noma ukukhathala.
Kuhle futhi ukuba ubalekele isimiso esivamile uma uhlala eholidini. Zama ukwenza ezinye izinto ezisebenzayo ezisebenza umzimba wakho ngendlela ehlukile.
Izinto ezinjengokudlala ibhola elwandle ogwini, ukuthatha izinyawo ezide, ukuhamba nge-snorkeling neminye imidlalo kuyindlela ejabulisayo yokuqhubeka uhamba ngaphandle kokukhathazeka ngokwenza ukusebenza okude.
Futhi uhlale ukhumbule ukuthi, noma ngabe uhamba ngezinsuku ezimbalwa kuphela, usengase ube nesifo lapho ubuyela emsebenzini wakho. Yeka indlela ovame ukuzithola ngayo ngokuvamile kuxhomeke ku-genetics, ukuthi ubude uphume kangakanani, nokuthi ukuqeqeshwa kwakho kukhulu kangakanani.
Izimpawu Ongazidingayo Ukuphumula
- Ukukhathala noma ukukhathala ngokomzimba
- Ukukhathazeka okungeke kuhambe
- Ukwesaba ukusebenza kwakho
- Ukusebenza okubi
- Awukwazi ukuqhubeka nokusebenza kwakho
- Uzizwa ungashukunyiswa noma unesizungu
- Ukulimala noma ukugula
- Awukwazi ukuma umcabango wokuzivocavoca
- Unayo uhambo olukhuphukayo futhi uyazi ukuthi ngeke ube nesikhathi noma isisusa sokusebenza okugcwele okuphazamisayo
Ukuthatha izinsuku ezimbalwa noma ngesonto kungase kube yilokho okudingayo ukuze ubuyele ekusebenzeni kwakho ngamandla amaningi nangomdlandla.
Khumbula, akudingeki ukuba usebenze ngokuphelele futhi, empeleni, lokhu kungase kube yisikhathi esiphelele sokuzama imisebenzi ngokuvamile ongenayo isikhathi. Shiya isimiso sesimiso nesilinganiso senhliziyo ekhaya bese uzama:
- Ukuthatha uhambo olude
- Ukuzama isigaba se- yoga noma se-Pilates
- Ukwehlisa
- Ukuhamba ngebhayisikili okude, okulula
- Ukuxosha ibhola noma i-frisbee
- Ukuzilibazisa esebenza egcekeni
Ukubuyela Emlandweni
Uma uthola ukuthi uthathe ikhefu elide kunalokho owawudinga ngempela, kubalulekile ukunciphisa ukusebenza kwakho ukuze ugweme ukulimala nosizi.
Yebo, kungase kube nomuzwa wokuthi uqala, kepha ngeke kuthathe isikhathi eside umzimba wakho ubuyele lapho ukhona ngaphambi kokuphumula kwakho. Umzimba wakho ukhumbula indlela yokuzivocavoca, udinga isikhathi esincane sokujwayele ukusebenza futhi.
Ukubuyela emuva emgqeni kunokwenzeka njalo, kungakhathaliseki ukuthi sekuyisikhathi esingakanani kusukela usuphume. Kuyilinga ukufuna ukwenza isikhathi esilahlekile bese ungena ohlelweni lokusebenza lokuphuma emsebenzini, kodwa yilokho okugcina ofuna ukukwenza.
Ngeke nje uzibeke engozini nje ngokuba yisifo esibi kakhulu, ungase ubungozi ngisho nokulimala.
Amathiphu Wokubuyela Ezingxenyeni Zakho
- Qala elula - Uma ube nesimiso owalandela ngaphambili, zama inguqulo elula, usebenzisa izisindo ezilula futhi ungabi namandla.
- Nika umzimba wakho isikhathi - Kungathatha amasonto amathathu ukuba ubuyele lapho ukhona, kuye ngokuthi ungakanani okwenze ngaphambilini nokuthi isikhathi siphelile. Sebenzisa amaviki amabili okuqala ukuze uzizwe ngomzimba wakho nokusebenza kwakho.
- Thatha izinsuku zokuphumula ezengeziwe - Ukubuyela emuva ekuzivocavoca kusho ukuthi uzoba nesifo esithile. Hlela izinsuku eziningana zokutakula ukuze umzimba wakho uphulukise futhi ukhule unamandla.
Isonto ngalinye, kancane kancane ukwandise amandla kuze kube yilapho usubuyela esimisweni sakho esivamile.
> Imithombo:
> Izinkombandlela ze-ACSM zokuhlola nokuvivinya umzimba . ULippincott Williams & Wilkins; 2017.
> St-Amand J, Yoshioka M, Nishida Y, Tobina T, Shono N, Tanaka H. Imiphumela yokuqeqesha okunciphisa umzimba ekupheleni kwemisipha yabantu. I-Eur J Appl Physiol . 2012; 112 (3): 853-869. i-doi: 10.1007 / s00421-011-2036-7.