Kunzima ukuhlangana nomuntu ongakaze ahlupheke ahlobene nomsebenzi wegciwane lokugaya. Inkinga evame kakhulu ukuqothulwa, okuboniswa ukuvuvukala, ubunzima nobuhlungu. Ukuze uthuthukise isimo sakho futhi ususe inkinga, ungenza umzimba wokubanda emathunjini. Ukuzivocavoca umzimba kusiza ukwandisa ukuphika komzimba, ukuqeda ukucindezeleka nokungahambi kahle. Imiphumela emihle inikezwa ngezinhlobo ezahlukene zokuzivocavoca, i-cardio-loading ngisho nemidlalo yeselula.
Ukuzivocavoca ngomsebenzi wamathumbu nokuqotshwa
Okokuqala ngeminye imithetho ebalulekile ukucabangela ukuphumelela koqeqesho:
- Kubalulekile ukuba uhlanganyele nsuku zonke, kuze kube yilapho umsebenzi wamathumbu uvamile. Emva kwalokhu, kungenzeka ukuba usebenzise kathathu ngesonto njengokuvimbela.
- Ubude bokuqeqeshwa akufanele kube ngaphansi kwemizuzu engu-20. Kunconywa ukuba usebenze ngesikhathi esifanayo futhi kungcono ukwenza lokhu ekuseni emva kokuvusa.
- Ukuze uthole umphumela, kwanele ukufaka phakathi izivivinyo 3-4 eziyinkimbinkimbi ukuze uchithe intombazane. Ngezikhathi ezithile, kufanele zishintshwe zibe izinketho eziyinkimbinkimbi.
- Ukunyakaza ngalunye kufanele kuphindwe izikhathi ezingu-15-20.
Kumele uqaphele ukuthi ukuzivocavoca kwesilonda esivilaphayo, kunika imithwalo nemisipha, okukuvumela ukuba ususe amaminithi ambalwa futhi usebenzise imisipha yomshini.
Izenzo eziphumelelayo zamathumbu:
- Imiphumela emihle inikezwa umsebenzi wokuvota . Vuka ngokuqondile, ubeke izinyawo zakho ububanzi bamahlombe akho, futhi ugcine izandla zakho ezinqulwini zakho. Ukungena, ngokukhululeka ukukhipha isisu, bese-ke, ngokukhipha umoya, ukudonsa ngangokunokwenzeka. Bamba imizuzwana embalwa bese uyazama futhi.
- Ukuzivocavoca okulula, kodwa okuphumelelayo kokuhamba kwamathumbu kuyisibhayisikili. Hlala emhlane wakho, phakamisa imilenze yakho ukuze iguqulwe phansi, bese uyibopha emadolweni. Beka izandla zakho ngemuva kwekhanda lakho bese ubeka izikhala zakho ohlangothini. Yenza izintambo ezizenzekelayo, udonsa isigqoko emadolweni ahlukile.
- Hlala ngakwesokunene sakho bese uphonsa ingalo yakho ephansi, kanti owesibili uzobhekana nobuso phambi kwakho. Ugwaza ngomlenze oqondile. Phinda kokubili.
- Hlala phansi bese uvula imilenze phambi kwakho. Hamba phambili, uzama ukuthinta izinyawo ngezandla zakho. Yenza konke kancane kancane, ngaphandle kokunyakaza okungazelelwe.
- Vuka ngokuqondile ngezinyawo zakho ezingeni lehlombe. Thatha izintambo, uphakamise ingalo yakho, bese uyidonsela ekuhambeni.