Kubantu abaningi banamuhla, ukukhala kwe-alamu yekusasa kunika injabulo encane. Kusemasontweni, uma udinga ukuvuka emsebenzini, ngakho-ke ufuna ukuhlala isikhathi eside embhedeni oshisayo. Kodwa, ngeshwa, bambalwa bethu bangakwazi ukuyikhokhela. Ngenxa yalokhu, amahora asekuseni abonakala ephuzi futhi enzima.
Ukulungisa lesi senzo esibuhlungu kulula kakhulu. Kuwo wonke umlando walo, abantu bazi ukuthi bangathola kanjani icala lokujabula nokuphila kusukela ekuseni kakhulu. Kuthi mayelana nokuzivocavoca ekuseni. Kwanele ukuba unikeze imizuzu embalwa nje imizimba elula njalo ekuseni, ukuze umzimba wethu uqale ukubonga ngokukhululekile nangokuguquguquka. Ukwenza izivivinyo eziyinkimbinkimbi zokuzivocavoca ekuseni kunezinzuzo eziningi ngokuphelele kuwo wonke umuntu:
- Ukuzivocavoca kwasekuseni kuphumelela ukulahlekelwa isisindo. Njengoba umkhuba ubonisa, kusekuseni okuvivinya umzimba, umlenze nemilenze kunikezwa kalula. Ngemuva kokufudumala okuncane, kufanele usebenzise umzimba owodwa ukuze uthole izinkinga zomzimba ukuze uzizwe ukuthi isibalo sibe sincane kangakanani futhi sihle;
- Ukuzivocavoca kwasekuseni kuwusizo kwabesifazane abakhulelwe. Ukuzivocavoca kwama-exercised ekuseni kufanele kukhethwe ngokuhambisana nesikhathi sokukhulelwa. Noma kunini, owesifazane osesimweni uyozuza ngokusula umzimba nokuzivumelanisa nezimo. Ukuzivocavoca kwasekuseni kwabesifazane abakhulelwe kuyilungiselelo elihle kakhulu lokubeletha kanye nesibambiso semfundo enempilo futhi ehlelekile yokukhulelwa;
- Ukuzivocavoca kwasekuseni kuyadingeka kulabo asebekhulile. Ukuzivocavoca nsuku zonke ekuseni kusiza ukufudumala yonke imisipha namalungu. Abantu asebekhulile abavame ukunikeza isikhathi sokuzivocavoca ekuseni baphilile futhi banempilo;
- Ukuzivocavoca kwasekuseni kuyadingeka kwabesifazane abahola impilo yokuphila. Umsebenzi weHhovisi kanye nokuhamba kwansuku zonke ezokuthutha zomphakathi awunalo umphumela omuhle esimweni sempilo yethu. Abantu abahamba kancane, ngaphambi kokuba abanye baqale ukuhlushwa izifo ezihlukahlukene zesistimu ye-musculoskeletal kanye nesimiso sezinzwa. Ukuze ugweme zonke lezi zinkinga, ukuvivinya umzimba kwansuku zonke kuvumela.
Izinkimbinkimbi zokuzivocavoca kwabesifazane kufanele ziqukathe izivivinyo ezilandelayo:
- Ukuzivocavoca umzimba. Ukuphefumula kwasekuseni kufanele kuqale ukuqeqeshwa. 5-7 Ukuphefumula okujulile nokuphefumula kugcwalisa umzimba ngokunikezela okwanele oksijini futhi kukuvumela ukuba usheshe ukugubha ukulala.
- Ukuzivocavoca kokufudumala. Uma i-das inethuba lokuqeqesha hhayi ekhaya kodwa emgwaqweni, khona-ke ukufudumala okungcono kakhulu kunemizuzu emihlanu yokusebenza kalula. Phakathi nomncintiswano, wonke amaqembu omzimba avuleka. Ukuzivocavoca kwasekuseni emgwaqweni akuyona nje iseshini yokuqeqesha, kodwa futhi kuyithuba elihle lokuhlangana nosuku olusha futhi ujabule ngokwakho. Izinkimbinkimbi zemithi yokusa emgwaqweni ingaqedwa ngokuhamba ukuya emsebenzini.
- Ukuzivocavoca kokwelula. Ukuqala ngentamo namahlombe, kufanele usebenzise umzimba wokuthambisa imisipha. Okuphumelela kakhulu ekuthungeni amamaki kukhona ukunyakaza okujikelezayo.
- Ukuzivocavoca amandla. Ukuzivocavoca amandla kunesidingo kuphela kulabo abazama ukulahlekelwa isisindo noma ukuzitholela imisipha. Akuzona okuphoqelekile. Labo, ngosizo lwezokuvuthwa kwasekuseni, bafuna ukuhlala behle futhi bazizwele kahle, abakwazi ukwenza.
- Izindlela zokuzivocavoca kwezokwelapha. Izenzo zokuzivocavoca kufanele zibandakanye labo abahlukunyezwa yiziphi izifo. Isibonelo, ekuzivocavoca ekuseni ungabandakanya izivivinyo zomgogodla noma amadolo.
Kuze kube manje, izivivinyo zasekuseni zaseShayina ziye zathandwa kakhulu phakathi kwabesifazane, okuzivocavoca zabo okubangela ekuthuthukiseni hhayi umzimba kuphela kodwa nomphefumulo. Ukuze uqale ukuqonda le nqubo, usizo lomfundisi luyadingeka. I-instructor izokufundisa okuyisisekelo salesi simiso sokubuyiselwa okuyinkimbinkimbi futhi emva kwesikhashana uzokwazi ukwenza ukuzivocavoca ngokwakho.