Yeka ukuthi umdlalo uhle kangakanani empilweni nasebuhleni, kusho okuningi. Ukufaneleka kusiza ukugcina isimo sesimo esihle, futhi sinethonya elikhulu empilweni yonke - ukukhathala kwehlisa, isimo sengqondo sithuthuka. Noma kunjalo, amakilasi wokuzivocavoca angalimaza impilo yakho uma ungalandeli imithetho elula, ngakho-ke namhlanje sizokutshela ngamaphutha abaqalayo kwezemidlalo avumela.
Into yokuqala okudingeka uyenze ngaphambi kokuqala amakilasi ukuthola ukuthi yini oyidingayo nokuthi yiziphi izinjongo oziphishekelayo. Mhlawumbe ufuna ukuthuthukisa impilo yakho, qinisa isibalo sakho noma ulahlekelwe isisindo? Bese ucabanga ngesimiso sezifundo ezizokwenza kube lula kuwe, ngaphandle kwalokho uhlelo lokuqeqesha olungalungile lungabangela ukuthi usheshe ukhathele. Kuneminye imithetho esizoxoxa ngayo ngokuningiliziwe.
Ngakho-ke, amaphutha angu-8 avamile abaqalayo abawenzayo lapho benza ukufaneleka, noma okungenakwenziwa ezemidlalo:
1. Yeqa ukuqeqeshwa. Lona iphutha elivame kakhulu futhi elibi kakhulu. Ngokuvamile, ngenxa yobuvila noma isifiso sokunciphisa isikhathi sokuqashwa, abanye abantu balahlekelwa lesi sigaba esibalulekile. Phakathi naleso sikhathi, ukufudumala kwenzelwe ukulungisa umzimba nemisipha yokuzivocavoca. Ngalesi sikhathi yonke inyama isilungisiwe. Uma ungaqapheli kahle ukufudumala, khona-ke ekuqaleni kokuzivocavoca okuyinhloko, ama-palpitations angase akhule ngokunyuka, kuzoba khona ikhanda, isicanucanu, futhi ikakhulukazi amacala amakhulu angase abe khona nesifo. Ngaphezu kwalokho, kunengozi yokulimala kumalungu kanye nokugxila kwemisipha. Ngakho-ke, ngaphambi kokuqala kwamakilasi, kufanele njalo unikeze okungenani imizuzu emi-5-10 kancane kokuzivocavoca.
2. Thatha okugeza okushisayo noma uya ekugezeni ngokushesha ngemuva kwamahora. Ngesikhathi sokuqeqeshwa komzimba, izinga lokushisa lomzimba lakho liya phezulu, imithwalo yegazi yanda, izinga lakho lenhliziyo landa. Ukushisa ekugezeni okushisayo noma ekugezeni kuzokwandisa isimo, ngoba kunokuba unike umzimba ukupholisa kancane futhi uhlale ulinganisela isigqi senhliziyo, wena, ngokuphambene nalokho, "uthele amafutha emlilweni". Ukweqisa umzimba kungabangela isicasuli, ubuthakathaka, isizungu noma ngisho nokuphelelwa amandla. Ngakho-ke, ngemuva kokuqeqesha ukuqina komzimba kuthatha ishajana esiphuzile kancane, okuzosiza ukubuyisela izinga lokushisa elivamile lomzimba nokuqinisekisa izinga lokushaya kwenhliziyo.
3. Gcina umoya wakho lapho uphakamisa isisindo senziwa. Uma ubambe umoya wakho lapho uphakamisa isisindo, ingcindezi yomzimba iqala ukuphakama. Kungase kube nokukhanya okulula. Futhi uma wenza kanjalo njalo, khona-ke kukhona ingozi ye-hernia. Abantu abanezinhliziyo ezigulayo bangathola isifo noma isifo senhliziyo. Ukuze ugweme konke lokhu, kufanele uphefumule futhi uvuselele njalo esigabeni ngasinye sokuzivocavoca futhi ungalibali ukuphefumula, uma lokhu kungadingeki ngemfundo.
4. Ungayitholi ukuhlolwa kwezokwelapha ngaphambi kokuqhubekela esimweni sempilo. Iningi lethu, sesinqume ukuthi singene esikhwameni, ngeke sithole iseluleko kudokotela. Lokhu kuyize ngokuphelele, nhlobo, noma yikuphi ukuzivocavoca kungahambisana nanoma yimuphi umuntu. Omunye unenkinga ngomgogodla, othile onamajoyina, futhi kulezi zimo indlela yokusebenza komuntu ngamunye iyadingeka. Futhi, ngaphambi kwesikhashana, kunconywa ukubonana nodokotela kubantu abasengozini (iminyaka engama-45 ubudala, umlando omude wokubhema, ukukhuluphala ngokweqile, umfutho wegazi ophakeme, isifo sikashukela, i-scoliosis).
5. Ukuzibandakanya kakhulu. Abaningi bamakhosikazi, ikakhulukazi uma befuna ukunciphisa umzimba, baqale ngamandla aphindwe kabili ukuze badlale imidlalo, baphuphe ngokushesha ngangokunokwenzeka ukuze balahle amakhilogremu engeziwe. Ukusuka kubo, khona-ke, qeda, cishe, kwenzeke nje, kuphela lapha izindleko zalokhu kungaba impilo. Uma uhlala uqeda umzimba wakho ngokuqeqeshwa ngokweqile, okuhle kwe-tonic kuyo ngeke kusebenze. Ukucindezeleka okuqhubekayo enhliziyweni nasemaphaphu kungabangela izinkinga ngesimiso senhliziyo. Umthwalo ojwayelekile womuntu olinganiselwe ongenayo inkinga enkulu ngempilo, izinga lokushaya kwenhliziyo phakathi kwamakilasi akumele lidlule ezingeni lika-70-80% lezinga eliphezulu lokushaya kwenhliziyo.
6. Thatha isisindo esiningi ezandleni ngokuhamba okusheshayo, ukuvivinya umzimba noma ukugijima. Ngokuvamile lapho kwenziwa noma yikuphi ukuvivinya umzimba, abaqeqeshwayo bathatha isisindo esengeziwe ezandleni zabo ukuze bandise umthwalo emisipha futhi bakhulise ukusebenza kahle kwezivivinyo. Awukwazi njalo ukwenza lokhu njalo. Ngesikhathi kwenziwa ukushisa okushelelekile, ukuzola, isisindo esengeziwe uma kunesidingo kuvunyelwe. Kodwa uma wenza umzimba ngokushesha, ngejubane, isisindo singcono ukungasithathi ukugwema ukulimala okungenzeka okuhlangene kwehlombe noma ukuxhaphazwa kwemisipha. Abantu abangakulungele ukujwayela ezemidlalo, futhi abazitholi isisindo, kungenjalo kungabangela ukusheshiswa okuphawulekayo kwe-pulse kanye nokubonakala kwezimo ezinzima emsebenzini wesimo senhliziyo.
7. Qaphela ngokucophelela ukuzwa kwakho kokuqeqeshwa. Abanye abantu banomlutha kakhulu ekuzivocavoca umzimba abayeka ukulalela imizwa yabo. Ngezinye izikhathi lokhu kwenzeka ngisho noma umuntu ezinikele ekugqibeleni ukuthi ulungele ukubekezelela noma yikuphi ukuphazamiseka futhi uzama ukungaqapheli okungenzeka ukuthi unobungozi, ubuthakathaka, njll. Lokhu akulungile futhi awukwazi ukukwenza, kufanele uhlale ulandelela isimo sakho futhi unake izibonakaliso zomzimba. Uma uqaphela ukuthi izinga lokushaya kwenhliziyo laqala ukuphindwa kaningi ngisho nangemva kokuqeqeshwa, kwakukhona umuzwa wokucindezela esifubeni, ubuthongo, ukukhathala okuqhubekayo nomqondo wokukhungatheka, kanye nobuhlungu obuhlala njalo emisipha, kufanele kuphazanyiswe okwesikhashana. Lokhu kusho ukuthi ugqoke ngokweqile futhi umzimba awukakulungeli umthwalo owawuhlelele wona. Uma emva kokuphela komsebenzi lezi zimpawu azidluli futhi ziqhubeke zihlupha, kufanele uthintane nodokotela ukuze uthole iseluleko, ngoba impilo, njengoba wazi, amahlaya ayenzi kahle.
8. Phuza amanzi e-ice ngesikhathi sokuqeqesha. Lokhu akunakwenziwa. Phakathi nesifundo, ushisayo, izinga lokushisa lomzimba wakho liphakeme, inhliziyo yakho ivame ukushaya, ngakho-ke uma uqala ukuphuza iqhwa elibandayo ngokushesha, umphimbo wakho "ungabamba", futhi isigqi sakho senhliziyo sizoqhubeka nakakhulu. Kungcono ukuphuza amanzi amancane amaminerali ngaphandle kwegesi, noma amanzi okushisa okugumbini, njengoba kudingeka. Kanjalo, ngesikhathi sokuzivocavoca awukwazi ukuphuza itiye noma ikhofi ngenxa yokuqukethwe kwe-caffeine kuwo, mhlawumbe kakade uyazi ukuthi kungakanani.
Le yimithetho eyisi-8 ejwayelekile kakhulu, engafanele isetshenziswe kuphela emakilasini empilo, kepha nalapho yenza noma yiziphi ezinye izivivinyo zezemidlalo. Buka impilo yakho bese usondela ekusebenziseni umzimba ngokweqile, khona-ke ukufaneleka komzimba kuzokwenza kube nzuzo yakho.