Buyela e-gym ngesikhathi sakho.
Abaningi besifazane besaba ukuzisebenzisa ngenkathi bekhulelwe. Kodwa kuthiwani emva kokuphuma kwesisu? Kumele uhlale isikhathi esingakanani ngemuva kokuba ulahlekelwe phansi ngaphambi kokubuyela esimweni sokuzivocavoca?
Njengoba nje kuphephile ukuzivocavoca ngesikhathi ukhulelwe (ezimweni eziningi), kubuye kuphephe ukuzivocavoca ngokulandela ukukhulelwa kwesisu. Isiphakamiso sesidokotela sakho cishe sizokulandela isimiso sakho sokuqeqeshwa ngaphambi kokukhulelwa noma ukukhanya, inguqulo eguquliwe.
Ngamanye amazwi, uma ubungenayo i-marathoner ngaphambi kokukhulelwa kwakho, akunangqondo ukuqhuba izinkulungwane zamamayela ngesikhathi noma ngemuva kokukhulelwa kwakho ngokushesha.
Umzimba Wakho Ngemva Kokushada Ngaphandle
Emva kokukhulelwa kwesisu sokuqala , umzimba wakho uzobuyela esimweni esivamile ngokushesha. Asikho isizathu sokuthi awukwazi ukubuyela ejimini noma wenze umzimba wakho ojwayelekile ngaphandle uma udokotela wakho elulekile ngokumelene nalo.
Uma kuthiwa, uma ulahlekelwe yisikhathi esiphezulu noma esigcwele , udokotela wakho angeluleka ukuba alinde amasonto ambalwa. Lokhu kungenxa yokuthi umzimba wakho udinga isikhathi esiningi ukuze ululame ngemuva kokukhulelwa okude. Uma udokotela wakho efuna ukuthi ulinde, ungazama ukucabanga nokuphefumula ukusiza ukukhulula noma yikuphi ukukhathazeka okungenzeka uzizwe.
Ukubuyela ku-Gym
Njengoba nje uthanda noma nini lapho usebenza khona, lalela umzimba wakho lapho ubuyela emuva ekuzivocavoca umzimba. Nakuba kungase kube ukuzama ukuzishaya, vumela umzimba wakho wenze lokho okuza ngokwemvelo.
Qala uphumule futhi usebenze indlela yakho phezulu lapho.
Umgomo wakho kufanele kube ukubandakanyeka ekuzivocavoca umzimba ngokulinganisela okungenani imizuzu eyi-150 ngesonto. Lezi zikhathi zokuzivocavoca zingahlukaniswa zibe izingxenye (isibonelo, imizuzu emaminithi angu-30 ngesonto). Izibonelo zokuzivocavoca ngamandla okubandakanya zihlanganisa ukuhamba okusheshayo, ukuhamba ngebhayisikili endaweni ephansi, igalofu, noma ukudansa kwebhola.
Ngaphezu kwalokho, okungenani izinsuku ezimbili ngesonto, kufanele uhlanganyele emisebenzini eqinisa imisipha yakho njengokuphakamisa izisindo noma i-yoga.
Yiqiniso, uma uphefumulelwe noma awukwazi ukukhuluma ngenkathi usebenzisa umzimba, wehlisa. Uma uzizwa udangele noma ugula, zinike amanzi kanye nekhefu. Uma uzizwa ubuhlungu, yeka. Uma ubona noma yiziphi izimpawu ezikukhathazayo phakathi nokuzivocavoca kwakho, unike udokotela wakho ucingo lokuxoxa ngalo.
Cabanga ngokuqala ngokusebenza okuphansi
Uma ufuna ukuqala ukuzivocavoca kodwa wesaba ukuziphoqa kakhulu, ungazama ukuqala ngezivivinyo ezithintekayo. Nazi ezinye izenzo ezithinta amandla ongazama ngazo:
- Ukuhamba: Ukuhamba okufushane noma eside kungakusiza ukuba uhambe. Khetha endaweni ethile evelele yomphumela wokutholisa okungeziwe. Ungaphinda ulethe umngane noma othandekayo ukuze asekele.
- I-yoga: I- Yoga kanye nezinye izindlela zokulula zingasiza ithoni yakho umzimba futhi ithuthukise ukuguquguquka. Dweba izibani futhi udlale umculo ophumuzayo ukusiza uzizwe ukhululekile.
- Amanzi Aerobics: Akudingeki wenze lutho oluyinkimbinkimbi kakhulu, kepha ukuqhuma kunokuba kusemhlabeni kungasiza ukucindezela umzimba wakho namalungu akho. Uma ungazizwa uthanda ukuhamba, qalisa ukuzulazula bese usebenza ngendlela yakho.
Uma usenandaba nokukwazi kwakho ukuzivocavoca, uletha umngane noma uqashe umqeqeshi ukuba ahambisane futhi akuqaphele njengoba usebenza.
Izwi elivela ku-Verywell
Ngaphandle kokuba udokotela wakho akutshele ukuthi kungenjalo, kuhle ukuqhubeka nemisebenzi yakho evamile yansuku zonke nokuzivocavoca emva kokuphuphuma kwesisu uma nje uzizwa. Eqinisweni, ukuzivocavoca kungasiza ekunciphiseni ukucindezeleka, ukukhathazeka, noma ukucindezeleka okuvela nokukhulelwa kwesisu. Kungabuye futhi kuthuthukise amazinga akho wamandla nokulala kwakho.
Imithombo:
I-American Association Ukukhulelwa. (Agasti 2015). Ngemuva kokuthatha isisu: Ukubuyiswa komzimba.
Ikhomishana YaseMelika Yezinambuzane Nezazi ZamaGynecologists. (Juni 2015). Ukuzivocavoca Ukukhulelwa Kwama-Afer.