Ukugijima kuyindlela ecacileyo yokunciphisa uxinzelelo lwengqondo ebudeni emini, ukuqinisa impilo. Abantu abaninzi babuza: ngaba luncedo ukuqhuba ngokuhlwa? Impendulo yalo mbuzo ayikho kakuhle. Kuyinzuzo yokusebenza ngobusuku obunokuthethelela kakhulu umzimba. Okokuqala, umzimba usele ulungele iiklasi, ngokungafani nokuhamba kwentsasa. Okwesibini, ukujikeleza ngokuhlwa kukunceda ukunciphisa uxinzelelo kunye noxinzelelo. Ngexesha lokusebenza, ukunikezelwa kwegazi kunye ne-oksijini enikezelwa kwiimfucu zanda. Kwakhona, ukuqhuba ukulahleka kwesisindo kusebenza kakhulu.
Zingaphi ukuqhuba?
Ishedyuli yokusebenza kusihlwa onokuyenza, ukuqhubeka nokuxubusha. Iiklasi kufuneka zibe ngama-2-4 ngeveki. Ngokuqhelekileyo umzimba awuyi kuba nexesha lokuphumla, ngaphantsi kaninzi - umthwalo onganeleyo. Ixesha elifanelekileyo leeklasi livela kwiiyure ezingama-19 ukuya kwezi-22. Kodwa musa ukulibaziseka ngezifundo, kungenjalo kuya kuba nzima ukulala. Ubungakanani bokugijima ngokuhlwa buyimitha engama-30-45 imizuzu. Kunconywa ukuba uphume ngokuhlwa ngokuhamba ngeyure emva kokutya. Musa ukuhamba endleleni. I-Dusty, umoya ococekileyo awuyi kusebenza. Kungcono ukhethe ipaki okanye umhlaba wezemidlalo. Cwangcisa kusengaphambili.
Njani ukuqhuba?
Ukuze ufumane impembelelo enkulu ekusebenzeni, kucetyiswa ukuba usebenzise ezinye izigaba ezikhawulezayo kunye nezicothayo. Yahlula ijog kwiindawo ezintathu. Qalisa ngokunyuka okuthe ngcipheko, isigaba sesibini sihamba ngokukhawuleza kwaye inxalenye yokugqibela isantya kakhulu. Musa ukulibala ukuqala ukusebenza ngokusebenza okukhanya. Yenza imisebenzi ethile elula (i-tilts, squats, imilenze nemilenze). Ngethuba lokugijima, ngokokuqala ngqa uza kufuneka uhlale uzilawula. Kubalulekile ukubeka iliso ukuphefumula nokusebenza kwezixhobo. Iyiphi indlela engcono kakhulu yokwenza oku:
- Ukulawula ukuphefumla. Ukuphefumla kakuhle kuya kunceda ukuseka isigqi sakho, esiza kukuvumela ukuba usebenze ngokuzikhandla, ngaphandle kokuphazamisa ngenxa ye-dyspnea okanye intlungu ecaleni. Phumla ngeempumlo zakho. Exhale ngomlomo. Ukuba uphefumula kuphela ngomlomo wakho, ngokukhawuleza uza kuqaphela ukuba uphelelwe amandla, uya kuba nokuphefumula okufutshane kwaye uya kufuneka uyeke ukwenza. Ukulawula ukuphefumla kungomnye wemigaqo ebalulekileyo yokusebenza.
- Inkqubo yokusebenza. Akukufanelekanga ngelixa ulunge kakhulu. Jonga ukuhamba kwakho. Imbuyiselo kufuneka ibe yindlwana, idlulele phambili. Iingalo ziboshwe kwiindawo zokudibanisa kwinqanaba elifanelekileyo. Imilenze igobile emadolweni. Musa ukuzithinta ngokweqile, akufanele ube neentlungu kwaye ungakhathazeki. Abantu abaninzi banomdla kumbuzo wokuba uqale ukuqhuba njani kusihlwa. Kubaluleke kakhulu ukwandisa ubude beeklasi ngokuthe ngcembe. Qala nge 5-10 imizuzu. Oku kwanele kwiveki yokuqala. Kwixesha elizayo, faka imizuzu emihlanu ngeveki.
Ukuba uhola impilo yokuphila, kubalulekile ukulawula umthwalo. Ngenxa yolu, fanisa umtshini emva kweseshoni. Akufanele kudlule i-150 beats ngomzuzu. Ukuba emva kokuqala ugijima unentlungu emathunzini enkomo, ungaphazamisi umsebenzi. Emva kweveki yoqeqesho kwiimisipha ziya kuqala ukuza ngeetoni kwaye intlungu iya kubonakala. Uya kubona ukuba ukuhamba ngokuhlwa kusiza. Qiniseka ukuba uphulaphule umzimba wakho, kufuneka ufumane isigqi sakho sokunyakaza, kungabangela ukuba uqhubele phambili, apho ungahamba khona ixesha elide.
Ukugqiba ijog kunye neshahla
Isitya esifudumeleyo siya kususa ubunzima obuninzi kwaye uvumele izihlunu ukuba ziphumle emva koko.
Ukuba ufuna ukulahlekelwa isisindo ngokusebenza, ngoko kufuneka ucinge ngentsuku yokusa okanye ukwandise ixesha lokuhlwa. Akuyimfuneko ukuqokelela inkampani ngokuhamba kwamanhla. Ungathatha umdlali nawe xa unesizungu. Njengomgaqo, ukupheliswa komsebenzi ngenye yeqabane elichaphazelekayo kuchaphazela izifundo zakho.
Ukusebenza ngokufanelekileyo kusihlwa kuya kuba nefuthe elihle kuwo wonke umzimba. Unganqikazi ixesha elide, njengoko kuchanekile ukuba usebenze kusihlwa, vele uhambe kwaye umphumo awuyi kukugcina ulinde.