Xa umntu onesifo somhlaza webele exelelwa ukuba ' alolonge ', kunokuba nzima nokucinga ngayo. Ngenxa yokudinwa komzimba kunye noxinzelelo lwengqondo, ulolonge lusenokungabi sengqondweni yakhe. Kodwa, uyazi, ulolonge luluhlobo lwakho lomhlobo osenyongweni ngeli xesha linzima. Lunokukunika amandla ongenakukwazi nokuwacinga.
'Ipilisi yomlingo' yokuzilolonga
Khawuthelekelele ukuba bekukho ipilisi ebinokuphilisa ingqondo nomzimba wakho, inciphise iziphumo ebezingalindelekanga zonyango lomhlaza, inciphise umngcipheko wokubuya komhlaza, kwaye ikuncede uphile ixesha elide kwaye wonwabe. Ubungayithatha? Ukuzilolonga ngokwenene lolo hlobo 'lwepilisi yomlingo'.
Iingenelo zokuzilolonga ngelixa uphila nomhlaza webele zinkulu kakhulu kunokuba unokucinga. Makhe sijonge ukuba ziyintoni na.
| Inzuzo yokuzilolonga | Kalula nje... |
|---|---|
| Ukunxibelelana kwakhona nomzimba | Xa unomhlaza, ungaziva ngathi ungumntu ongamaziyo emzimbeni wakho. Xa uzilolonga, ungaphinda ukwazi ukulawula umzimba wakho kwaye uzive unamandla. |
| Umngcipheko oncitshisiweyo wokuphinda umhlaza | Ukuzilolonga yonke imihla kunciphisa umngcipheko wokubuya komhlaza webele. Ayipheleli apho, kodwa ikwanciphisa umngcipheko weminye imhlaza, efana nomhlaza wamathumbu amakhulu kunye nemiphunga. |
| Ukugcina ubunzima obusempilweni | Ukutyeba kakhulu/ukutyeba kakhulu kwandisa umngcipheko wokubuya komhlaza. Ukuzilolonga kunokunceda ukuqinisa izihlunu kunye nokugcina ubunzima obusempilweni. |
| Amandla anyukileyo kunye namandla | Enye yezona zinto zinkulu onokuzifumana ngexesha lonyango lomhlaza kukudinwa kakhulu. Into emangalisayo kukuba xa uzilolonga kwaye uchitha amandla amancinci, umzimba wakho ufumana amandla angakumbi. Oku kudinwa kuncitshiswa malunga nama-50% kubantu abazilolongayo. |
| Ukuba yi-antidepressant yendalo | Xa uzilolonga, ingqondo yakho ivelisa iikhemikhali ezibizwa ngokuba yi-serotonin kunye nee-endorphins, ezaziwa ngokuba zii-happy hormones. Ezi ziphucula indlela ovakalelwa ngayo kwaye zikwenza uzive ukhululekile. |
| Umsebenzi wamalungu kunye nezihlunu | Ezinye iindlela zotyando kunye nonyango lwemitha zinokubangela iintlungu kunye nokuqina kwengalo yakho kunye negxalaba. Ukuzilolonga kunye nokuhambisa iingalo zakho ngelixa uhamba kunokunceda ekunciphiseni ukuqina kwazo kwaye kuqinise ezo ndawo. |
Eli lisenokuba lelinye lawona maxesha anzima oza kujongana nawo ebomini bakho. Ngoko ke yiba nobubele kuwe. Yenza oko unako namhlanje. Into ebalulekileyo kukwenza oko kuvakala kukuhle kuwe, xa unako, ngendlela onokukwazi ngayo.
Khumbula ezi zinto ngaphambi kokuba uqale ukuzilolonga.
Ngokubanzi, kukhuselekile ukuzilolonga ngaphambi, ngexesha, nasemva konyango lomhlaza. Nangona kunjalo, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale nantoni na.
Uza kukuxelela ukuba zeziphi iindlela zokuzilolonga ezikulungeleyo ngokusekwe kwiminyaka yakho, kwinqanaba lomhlaza, impilo yakho yangoku, kunye neendlela zonyango. Eminye imisebenzi ingakulungela ngakumbi kuneminye.
Kukwakho neengcali zonyango lomzimba kunye neengcali zonyango lomsebenzi ezigxile kumhlaza webele . Ungacela ugqirha wakho ukuba akuthumelele ingcebiso kwenye yezi.
Yintoni ebaluleke kakhulu
Mamela umzimba wakho. Nguwe wedwa owaziyo indlela oziva ngayo. Ngezinye iintsuku uza kuziva kamnandi ngokuzilolonga. Ngezinye iintsuku awuzukucinga nokucinga ngako. Zombini ziqhelekile, kwaye akukho nto imbi ngaloo nto.
Kulungile, ngoku siqala njani?
Nokuba ungumqali okanye ungumqeqeshwa onamava, qala kancinci xa uqala unyango lomhlaza. Kungcono ukwandisa umthambo wakho kancinci kancinci kunokuba wenze okuninzi ngaxeshanye uze wonakalise umzimba wakho.
Injongo kukwenza umthambo ophakathi wemizuzu engama-30 iintsuku ezi-5 ngeveki. Umzekelo, into efana nokuhamba ngokukhawuleza. Kodwa ukuba udiniwe, yenza kancinci. Kulungile ukukwenza kathathu ngemini imizuzu eli-10. Into ebalulekileyo kukwenza rhoqo ( ukuzingisa ).
Ukuba kunokwenzeka, cwangcisa uqeqesho lwakho ukuze lugubungele zonke ezi ndawo zintathu:
- Ukolula: Oku kunceda ekufudumaleni umzimba wakho ngaphambi kokuba uqale umthambo kwaye uphole emva koko. Kunokunceda nasekuthinteleni ukwenzakala. Xa usolula umzimba ngaphambi komthambo, musa ukuhlala kwindawo enye, kodwa hambahamba. Bamba ukolula umzimba wakho okubandakanya ukuhlala kwindawo enye ukuze ulungele kamva kumthambo. Ungaze wolule umzimba wakho ude ufikelele kwinqanaba apho unokuba buhlungu khona.
- Intshukumo ye-aerobic: Oku kunyusa izinga lentliziyo yakho. Oku kuquka ukuhamba ngokukhawuleza, ukubaleka, ukudada, kunye nokukhwela ibhayisekile.
- Umsebenzi wokuqinisa: Oku kuquka ukuphakamisa iintsimbi, ukusebenzisa iibhendi zokumelana, okanye ukuzilolonga ngobunzima bomzimba.
Naluphi na uhlobo lokushukuma lulungile. Ukusebenza egadini okanye ukucoca indlu nako kuwela kudidi lokuzilolonga. Ukuzilolonga okungenampembelelo ingako njengeyoga kunye neTai Chi nako kulungile. Okukhona uhambahamba imini yonke, kokukhona kulunge ngakumbi kuwe.
Ukuba ufuna inkuthazo , joyina umhlobo, uhambe, okanye usebenzise i-app kwifowuni yakho. Fumana indlela ekulungeleyo.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga ngexesha lonyango lomhlaza webele kuneenzuzo ezininzi zomzimba nezengqondo.
- Kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqale naluphi na uhlobo lomthambo.
- Qala kancinci kancinci uze unyuse kancinci ubungakanani kunye nobude bomthambo. Musa ukuzama ukwenza okuninzi ngaxeshanye.
- Mamela umzimba wakho. Phumla ngeentsuku oziva udiniwe ngazo. Yiba nobubele kuwe.
- Nemisebenzi elula efana nokuhamba okanye ukulima igadi iluncedo kakhulu. Eyona nto ibalulekileyo kukuhambahamba.
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