Abantu abaninzi banomuvo wokuba bafanele baphawule intlungu ukuze baqhubeke kunye nesicwangciso sabo sokufaneleka. Ukuba oku kuchaza wena, ungafuna ukwazi ukuba isimo sengqondo esinjalo asinakukufumana umdla xa wakho umva.
Kodwa yintoni omele uyenze ukuba ufuna-okanye ufuna - ukuwusebenzisa xa wakho umva?
Sebenzisa Ukuqwashiswa Kwezimba
Mhlawumbi inqaku lam elona lingcono nje ngokuba nethemba ekuzileni kwakho umzimba.
Ngokusekelwe kwinqanaba leentlungu kunye nohlobo lwesifo osifumanayo, nguwe usemgangathweni ongcono ukuchonga ukuba okanye ungasebenzisiyo ngosuku olunikeziweyo yinto efanelekileyo.
UDkt. Andre Panagos, umzimba womzimba , umlawuli weNtsholongwane neMicrosoft Medicine kwisixeko saseNew York, uyavuma, ukukhuthaza abantu ukuba "bathathe ubunini bemizimba yabo." I-Panagos inikeza izigulane - kwaye kungengogqirha abaqeqeshi beempilo okanye abaqeqeshi bokuzilolonga-ikhredithi yokwazi xa ixesha lokuyeka ukusebenza kwaye uqale ukufuna ukunonyango.
Ukuba namhlanje awusona suku olungcono lokusebenzisa umzimba, isincomo esiqhelekileyo ukubuyisela amanqanaba emisebenzi yakho kwindawo apho intlungu yakho ilawulwa okanye ihambe, kodwa ungaphumeleli ekuphumleni kokulala. Uninzi oogqirha bathi le ndlela iyona ndlela ihamba ngokukhawuleza yokugqithisa isiqhelo seentlungu zangemva.
Shift Iinjongo zoMsebenzi wakho Wokuzivocavoca
Ukuba wena kunye nomva wakho uvakalelwa kwimizamo, ngoko kufike kumgangatho wesi-2: Fumana ukuqhutyelwa kwindlela ovakalelwa ngayo ngoku.
Kule nto, cinga ngohlobo lokuzivocavoca oluya kulungeleka ngakumbi imeko yakho. Kwimiba emininzi, uqeqesho lokuncedisa ukuba uphumelele ubuhlungu buya kufana nokusebenza okulula kwimihla ngemihla - xa nje unokubangela ukuba kunye nokukwazi ukunyusa amanqanaba akho empilo, ukunyakaza kunye nokuzivocavoca kunikezela ukuphulukisa.
Xa ususa injongo yenkqubo yakho yokufunda ngokunyamekela kwaye uzive ungcono, kulungile ukwenza okuncinane. Unokwenza oku ngokuqwalasela ubungakanani, ubude, udidi kunye nokukhetha ngokunyanisekileyo ukuhamba.
Unokuzibuza: Ngenxa yokuba inqanaba lam intlungu kunye nendawo yentlungu, kungcono ukuba ndizinamathele kwimizuzu yam 2 yeeyure yokuphakamisa isisindo kunye / okanye iprogram yokuqhuba, okanye ngaba ndingcono ukubeka izinto phantsi kweenotshi ezimbini iseshya-iriyure yokukhanyisa iseshoni, iyure yokuzivocavoca kwamanzi okanye into efanayo?
Ngendlela, ukuzivocavoca emanzini kunokuba lukhetho oluhle xa ubuyela emva. Oku kungenxa yokuba inokukunika uqeqesho olupheleleyo lokutyunjwa kwamalungu akho.
Omnye umbuzo ozozibuza wona: Ngaba uza kwenza le ntshukumo ekhethekileyo ukuba uthathe amanyathelo am ngaphaya kohlobo lokunyakaza? Ezinye izenzo zingozi kakhulu kunabanye, ngokusekelwe kwimeko echaphazelekayo ekudibaniseni ngayo, kunye nelokuba idibeneyo ithathwa. Xa ukhathazeka, kukulungele ukugcina isenzo kwintlobo ekhululekile. Le yindlela enye ongayenza ngayo ukusetyenzwa kwe-Workout yakho ekhoyo ukuze ulungiselele umva wakho.
Ukunyanga kweeKhaya ukuza kuwe kwiNgxaki
Ukuba intlungu yakho yangemuva ilula, unokuzama ukuya ekhaya kwiipilisi ezifana neqhwa, ukuhlalisa umzimba, ukushisa okanye ukusetyenziswa kwamachiza enkathazo ekuncedeni ngeli xesha.
Le ndlela yindlela abaninzi abadlali bezemidlalo abayithatha xa kufuneka bajongane nentlungu emva ngexesha lomdlalo. Kubonakala kusebenza kubo!
Ukuba ubuhlungu beemva buya kwanda xa uzama ukusebenzisa, kungcono ukuyeka ukusebenzisa okanye ukunciphisa kakhulu ixesha kunye nokunyaniseka kweentsuku ezimbalwa ngaphambi kokuzama kwakhona.
Izonyango zasekhaya azikho wonke umntu. Ukuba ucinga ukuba unakho umgqomo oqhekekileyo okanye ithambo ephukile-okanye uzilimaze ngokubanzi- ubone ugqirha . Ukongeza, ukuba unomkhuhlane, uye wafumana isiganeko esibuhlungu, okanye unokulahleka kokulahleka, jonga ugqirha wakho ukuba alawule izizathu ezibalulekileyo zentlungu.
Indlela 'Abanye Abahamba Ngayo?
Olunye uhlobo lokugqithisa uhlobo lokuzivocavoca kubantu abanomqolo obunzima uhamba. Ukuhambisa ukuhamba ngokuqhelekileyo, kunzima, ukuqhutyelwa komsebenzi kunokukunceda uhlale uncedo lwezempilo lwe-aerobic umsebenzi oza kwenzeka-ungakhankanyi ukunciphisa ezinye okanye iintlungu zakho. Oko kwathiwa, ukuhamba kunokuphela kweso siphumo sesikhuzo sexesha elifutshane. Uphononongo luka-2015 olupapashwe kwi- Archives of Medicine Rehabilitation luboniswe ukuba xa ukuhamba kuhambelana nophuculo lweentlungu ezingapheliyo (kubandakanya intlungu emva,) ukuphumelela kwayo njengoko ukulungiswa kwexesha elide akuqinisekanga. Ababhali bokufunda baqaphele ukuba ukuhamba kufuneka kudityaniswe nezicwangciso ezithile ezijolise emva okanye kwenye indawo.
Iingqungquthela eziqhelekileyo, kwakhona
Emva kokulimala okukhulu okanye ubuhlungu bentlungu buye lwaphelelwa ngaphandle, abaninzi abantu bafumana ukuba ukulungiswa okuncinci kwindlela yokuzilolonga yabo yonke into abayidingayo. Ngaphandle kweziphakamiso ezingentla, unokufuna ukuqwalasela umthambo wamanzi , onokuyithatha umthwalo phantsi kwamalungu akho kodwa usenokukunika umsebenzi opheleleyo. Okanye uqhubeke nomsebenzi wakho wesiqhelo, kodwa ngexesha elincinci kunye / okanye ngezinga elincinci. Ukongeza kwindlela ethile yokwenza inkxaso engundoqo okanye yoga yoqalayo inokukunceda ukukhulula ama- spasms kunye nokubuyisela kumandla akho angaphambili.
Imithombo
U-O'Connor S., uTully M., uRyan B., uBleakley C., uBaxter G., uBradley J., uMcdonough S. Ukunyamezela ngokunyamezela ubuhlungu obukhulu obungama-musculoskeletal: ukuhlaziywa okucwangcisiweyo kunye nokuhlaziywa kwemeta. IArch Phys Med Rehabil. Apreli 2015. Kufumaneke ngoMeyi 2016.
I-Panagos, A., MD, i-Spine kunye neMicrosoft Mediciner I-New York City. Ifowuni Ingxoxo. 2008.