Ingaba ulusu lwakho lonzakele kakhulu? Kusenokuba yi (Friction Burn)! Masithethe ngale nto!

Ngaba wakha waba nerhashalala eluswini ngelixa udlala kwikhaphethi, nto leyo eyabangela ukuba libe bomvu kwaye livuthe? Okanye wakha waba nerhashalala eluswini ngelixa utsala intambo? Ngamanye amaxesha kwenzeka xa uwe ebhayisekileni yakho uze ukhuhle ulusu lwakho kakhulu endleleni, akunjalo? Yiloo nto siyibiza ngokuba 'kukutsha kwefriction'. Oko kukuthi, xa into ikhuhla kakhulu eluswini lwakho, ibangela ubushushu buqokeleleke kwaye yonakalise ulusu.

Nangona uninzi lwexesha ezi zizinto ezincinci, ezinobungozi obuncinci, ngamanye amaxesha zinokuba yingozi ngakumbi, ingakumbi ukuba ingozi inzulu. Ngoko ke, makhe sifunde ngakumbi ngeFriction Burns namhlanje? Emva koko wena nosapho lwakho niza kuba necebo lokuba nenze ntoni ukuba into efana nale iyenzeka kuni.

Zithini iinqanaba zokutsha? Masiqonde kakuhle!

Ngaphambili, oogqirha babebeka ukutsha ngokwenkqubo "yezinga". Mhlawumbi ukhe weva "ngokutsha kwinqanaba lokuqala" kunye "nokutsha kwinqanaba lesibini." Kodwa ngoku, oogqirha babeka ukutsha ngokwendlela ulusu lonakele ngayo. Kukho amanqanaba amathathu aphambili:

• Ukutsha okungaphezulu: Oku kufana nokutsha okungaphezulu okukhankanyiweyo ngaphambili. Kuphela lulwelo oluphezulu lolusu olonakeleyo.
• Ukutsha okuncinci: Oku kufana nokutsha okukwinqanaba lesibini ekuthethwe ngalo ngaphambili. Umonakalo udlulela ngaphaya komaleko ophezulu wesikhumba uye kumaleko angezantsi.
• Ukutsha okubanzi: Oku kukutshisa okukwinqanaba lesithathu ekuthethwe ngako ngaphambili. Apha, zonke iileya zolusu zonakele.

Khawucinge nje, ngamanye amaxesha oku kutsha kunokuchaphazela nezicubu ezingaphantsi kolusu, oko kukuthi, izihlunu namathambo. Loo meko imbi kakhulu.

Ngoku, kukho iintlobo ezimbini zomonakalo ezenzeka xa kutsha ukungqubana. Njengoko igama lisitsho, enye kukulimala kobushushu . Enye yimpembelelo yomzimba yokungqubana. Xa into ibetha ulusu kakhulu, ulusu lunokuba buthathaka kwaye lukrazuke. Oku kufana nokukrazuka. Ngamanye amaxesha iileya eziphezulu zolusu zinokwahluka kwiileya ezingezantsi. Kwiimeko ezinzima kakhulu, iileya zolusu zinokukrazuka ngokupheleleyo, zonakalise izicubu ezibuthathaka ezingaphantsi.

Zithini iimpawu zokutsha kwe-friction?

Iimpawu zokutsha kwe-friction ziyahluka ngokuxhomekeke kubunzulu bokutsha kunye nokuba umzimba uchaphazeleke kangakanani. Iimpawu eziqhelekileyo ziquka:

• Intlungu: Ukutsha `okungaphandle` kunye `nokutyeba okuncinci` kudla ngokuba buhlungu kakhulu . Nangona kunjalo, ukutsha `okukhulu` kusenokungabangeli ntlungu kwindawo yokutsha, njengoko iziphelo zemithambo-luvo eluswini nazo zonakele. Nangona kunjalo, intlungu inokuvakala kwiindawo ezijikeleze ukutsha.
• Ukutshintsha kombala wolusu:Kubantu abanesikhumba esikhanyayo, ukutsha okungaphezulu kunokubonakala kubomvu okanye kupinki. Kubantu abanesikhumba esimnyama, ukutsha kunokubonakala kubomvu okanye kukhaphukhaphu kunesikhumba esijikelezileyo. Ukutsha okuncinci ngamanye amaxesha kunokubonakala kukhaphukhaphu kunesikhumba esijikelezileyo nasemva kokuba kupholile. Ukutsha okuqinileyo kunokubangela ukuba ulusu lubonakale lungwevu, luphaphathekile, okanye lube mnyama kwaye lutshile.
• Amaqhuqhuva: Amaqhuqhuva luphawu olubalulekileyo esinokulusebenzisa ukuze sibone ukuba ukutsha kunzulu kangakanani. Oku kungenxa yokuba ukutsha okuncinci kuphela okuhlala kunamaqhuqhuva. La maqhuqhuva azaliswa lulwelo kwaye aza kuqhuma ngokwawo kwiintsuku ezimbalwa. Kodwa akufanele uwakhuphe! Ukwenza njalo kunokubangela usulelo.

Zithini izizathu zokutsha kwe-friction?

Kunokubakho izizathu ezahlukeneyo zokuba kwenzeke oku (ukutsha kwefriction). Makhe sijonge imizekelo eqhelekileyo:

• Amalaphu: Iimpahla (ingakumbi amalaphu arhabaxa), impahla yokunxiba ekwizihlalo, iikhaphethi, iikhaphethi, njl. Xa abantwana abancinci bebaleka bedlala kwikhaphethi, bayakrwempa amadolo neengqiniba zabo, akunjalo? Kunjalo kanye.
• Imiphezulu erhabaxa: ikhonkrithi, isamente, iindlela ze-asphalt. Ezi zingozi zinokwenzeka, ingakumbi ukuba uwa ngelixa uhamba ngokukhawuleza (umz., ukuwa ebhayisekileni, ukutyibilika ngelixa ubaleka). Oku ngamanye amaxesha kubizwa ngokuba "yi-road rash."
• Iintlobo zoomatshini: Iibhanti ezihamba ngokukhawuleza, oomatshini abaneendawo ezihambayo. Abantu abasebenza kwimizi-mveliso banokuba semngciphekweni wokwenzakala kwezi ntlobo.
• Izinto ezirhabaxa: Izinto ezisetyenziswa kwimisebenzi efana nokuchwela kunye nokusebenza ngomthi, kunye neentambo (akubonakali ngathi izandla zakho ziyatsha xa utsala intambo? Oko kukwakukutshisa ngenxa yokungqubana).
• Izixhobo zokuzilolonga: Ezinye izixhobo zokuzilolonga, umzekelo 'i-treadmill'. Kwakhona, ibhrashi ejikelezayo ngokukhawuleza ye-'vacuum cleaner' ekhaya inokubangela umngcipheko wokutsha kokungqubana, ingakumbi kubantwana abancinci. Cinga nje, umntwana omncinci angabanjwa amalungu akhe ngelixa edlala kufutshane ne-treadmill, akunjalo? Ngoko ke kufuneka ulumke nangezi zinto.

Ziziphi iingxaki ezinokubakho ngenxa yeFriction Burn?

Oko kukhuhla ulusu kuyalonakalisa ulusu. Ngamanye amaxesha iileya zolusu zinokwahlukana zide zixobuke. Emva koko iingxaki ezinje ngezi, okanye iingxaki, zinokubakho:

• Iintsholongwane: Inxeba elivulekileyo livumela ukungcola, uthuli kunye neentsholongwane ukuba zingene emzimbeni kwaye zibangele izifo.
• Ukudweba itattoo okubuhlungu: Ngaba eli asilogama lingaqhelekanga? Kwenzeka ngolu hlobo: Xa kusenzeka ingozi, iziqwenga ezincinci zothuli, njengegrabile evela endleleni, zinamathela eluswini. Emva kokuba ulusu lupholile, iziqwenga zothuli zibonakala phantsi kolusu, njengetattoo.
• Amanxeba: Ukutsha okukhulu nokunzulu kunokubangela amanxeba amakhulu nangathandekiyo ukuba anganyangwa kakuhle.Ngamanye amaxesha, amanxeba anokwenza kube nzima ukugoba okanye ukulungisa indawo etshileyo ngokufanelekileyo (ingakumbi kufutshane namalungu).

Iingxaki ezinokuba yingozi okanye ezisongela ubomi

Ukuba ukutsha `kubutyebe obuncinci` okanye `kubutyebe obupheleleyo` kwaye kusasazeka kwindawo enkulu yomzimba, kunokuchaphazela iinkqubo ezahlukeneyo zomzimba ngaxeshanye. Oku akuvamile kakhulu kwimeko (yokutsha okuqhawukayo), kodwa kunokwenzeka. Ukuba kunjalo, kunokukhokelela kwiimeko eziyingozi ezifana nezi:

• Ukothuka: Imeko embi kakhulu ebangelwa kukulahleka kolwelo oluninzi (ingakumbi iplasma yegazi) emzimbeni.
• Ubunzima bokuphefumla (i-Dyspnea): Ukuphefumla kunokuba nzima, ingakumbi ukuba ukutsha kukwindawo yesifuba.
• I-Hypothermia: Ukwehla okuyingozi kobushushu bomzimba ngenxa yomonakalo omkhulu eluswini, okuthintela umzimba ekulawuleni ubushushu bawo ngokufanelekileyo.

Ezi meko zingabeka ubomi esichengeni ukuba azinyangwa ngokukhawuleza nangendlela efanelekileyo. Ngoko ke, ukuba utsha kakhulu, qiniseka ukuba ucela ingcebiso kugqirha.

Indlela yokubona ukutsha kokungqubana?

Ugqirha udla ngokuxilonga ukutsha kwe-friction ngokuhlola ukwenzakala. Ukuba kunokwenzeka, ugqirha uza kukubuza malunga nendlela eyenzeke ngayo ingozi kunye nento oyibethileyo. Uvavanyo lwelabhoratri okanye uvavanyo lwemifanekiso olufana ne-X-ray alunakuxilonga ngokuthe ngqo ukutsha kwe-friction. Nangona kunjalo, olu vavanyo lunokunceda ekuqinisekiseni ukuba kukho ezinye iimeko, ezinje ngokwaphuka kwamathambo, ezenzekileyo ekwenzakaleni.

Ukuba ukutsha kukhulu kakhulu, oko kuthetha ukuba kugubungela indawo enkulu okanye kubonakala kunzulu kakhulu, ugqirha unokuyalela uvavanyo lwegazi okanye uvavanyo lomchamo. Ezi zinokubona iingxaki ezinokuvela kade, ezifana neengxaki zesibindi okanye zezintso. Kubalulekile ukwazi oku kwangethuba, kuba ngamanye amaxesha zinokuba yingozi.

Indlela yokunyanga ukutsha kwe-friction?

Unyango lokutsha okubangelwa kukungqubana luxhomekeke kakhulu kubunzulu bokutsha, oko kukuthi, ukuba kunzulu kangakanani kwaye kubanzi kangakanani, kwaye yintoni ebangele ukutsha. Nazi ezinye zeendlela zoncedo lokuqala zokunceda uninzi lokutsha okubangelwa kukungqubana:

• Susa nayiphi na impahla okanye ubucwebe obujikeleze inxeba ngoko nangoko, kuba bunokuba nzima njengoko ukudumba kusanda.
• Emva nje kokutsha, hlamba inxeba ngamanzi abandayo (kodwa hayi ngomkhenkce) imizuzu embalwa (malunga nemizuzu eli-10-20). Oku kuya kunciphisa iintlungu kwaye kuncede nokulawula ubunzulu benxeba ukuya kuthi ga kwinqanaba elithile.
• Gquma inxeba ngobunono ngebhandishi engenazintsholongwane okanye ngelaphu elicocekileyo nelomileyo. Kodwa ungaze ulisonge kakuhle. Ukwenza njalo kunokubangela ukuba inxeba livuvuke, landise iintlungu, kwaye lichaphazele ukuphiliswa.

Kwintlungu, ungasebenzisa izithomalalisi zentlungu ezithengiswa ngaphandle kwemvume kagqirha. I-Acetaminophen (umz. iTylenol®, iPanadol®) inceda kuphela kwiintlungu. Amayeza okulwa nokuvuvukala angengowe-steroidal (NSAIDs) (umz. i-ibuprofen (umz. i-Advil®, iMotrin®, iBrufen®)) anokunceda kwiintlungu kunye nokudumba. Landela imiyalelo ekwiphakheji ngononophelo xa usebenzisa la mayeza. Ukuba unemibuzo, buza ugqirha wakho okanye ikhemisti.

Unyango olulula lokutsha okungaphezulu

Ezi azidingi nyango luphezulu. Ungazama izinto ezilula ekhaya ezifana nezi:

• Faka i-compress ebandayo ukunciphisa iintlungu. Kodwa musa ukusebenzisa i-cool kakhulu, kwaye ungaze ubeke umkhenkce ngqo enxebeni. Ukwenza njalo kunokwenza inxeba libe mandundu.
• Ungafaka ikhrimu ethambileyo, efana nejeli ye-aloe vera, eluswini (ingakumbi xa kutshile okuncinci ngokwaneleyo ukuba kugqunywe ngesandla sakho). Nangona kunjalo, ukuba inxeba livulekile, kungcono ukufuna ingcebiso kagqirha kuqala.

Unyango olunokufuneka xa kutshiswe kakhulu (`Ukutshiswe okungaphelelanga nokukhulu ngokupheleleyo`)

Ukutsha okunzulu ngolu hlobo ngokuqinisekileyo kufuna unyango. Nazi ezinye izinto onokuzenza:

• Ulawulo lweentlungu: Ugqirha wakho unokukunika amayeza afanelekileyo okuphelisa iintlungu ukulawula iintlungu zakho.
• Ukususwa kokungcola: Oku kukususwa ngononophelo kokungcola kunye nezicwili ezifileyo ekutshisweni ngugqirha. Oku kunceda inxeba ukuba liphilise ngokukhawuleza kwaye kuthintele usulelo.
• Gquma inxeba ngebhandishi ekhethekileyo: Oku kubaluleke kakhulu ukuba i-blister iyaphuka. Amanye amabhandishi aqulethe "ii-antibiotics ezisetyenziswa eluswini" (ii-antibiotics ezisetyenziswa kumphezulu wesikhumba) ukuthintela usulelo.
• Utyando: Ukutsha okukhulu kakhulu, okunzulu kunokufuna utyando ukuze kususwe ngokupheleleyo izicwili ezonakeleyo nezifileyo. Ukufakelwa kwesikhumba kunokusetyenziswa ukukhawulezisa ukuphiliswa, ukunciphisa amanxeba, kunye nokubuyisela ukusebenza kakuhle.

Ugqirha wakho uza kukuchazela ngakumbi ngeendlela zonyango ezilungileyo zemeko yakho. Uza kukuxelela nangazo naziphi na iziphumo ebezingalindelekanga okanye iingxaki ezinokubakho ngonyango olo.

Zeziphi izinto ekungafanele uzenze? Masiqaphele nezi!

Kukho izinto ezimbalwa ekufuneka uziphephe xa utsha, kungekhona nje ukutsha okubangelwa kukungqubana. Ezi zinto zinokwenza inxeba libe mandundu, zilibazise ukuphola, okanye zikhokelele kusulelo.

Musa ukuzikhankanya ezi zinto:

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- Musa ukufaka umkhenkce ngqo enxebeni. Umkhenkce ungonakalisa ngakumbi izicwili ezitshileyo kwaye wenze inxeba libe libi ngakumbi.

- Musa ukuhlikihla izinto ezifana nebhotolo, i-toothpaste, okanye i-coffee grounds.La ngamayeza esintu amadala, aneempazamo. Awayi kukunceda ukutsha kwakho, kwaye angenza kube mandundu kwaye anyuse umngcipheko wosulelo.

- Musa ukuthambisa okanye iikhrimu xa utshile kakhulu ngaphandle kwengcebiso kagqirha. Ezinye iikhrimu zingenza ukutsha `okungaphezulu` kube kubi. Xa utshile kakhulu, ungafaka ikhrimu elula ecetyiswa ngugqirha.

- Musa ukuqhumisa amadyungudyungu. Ulwelo olungaphakathi kwamadyungudyungu lukhusela inxeba ekusulelekeni. Ukuba uyawaphula, inxeba linokuba sengozini yosulelo. Kuqhelekile ukuba aqhume ngokwawo kwiintsuku ezimbalwa.

Kuthatha ixesha elingakanani ukuba ukutsha kwe-friction kuphole?

`Ukutsha okungaphandle` (ukutsha okukhawulezileyo) kudla ngokuphola kwiintsuku ezimbini ukuya kwezintathu, ubuninzi beveki. Okukhona ukutsha kuncinci, kokukhona kungaphezulu, kokukhona kuya kuphola ngokukhawuleza.

Ukutsha okuncinci kancinci, okunganzulu kangako, kunokuphola kwiiveki ezimbini ukuya kwezintathu ukuba kunyangwa ngokufanelekileyo. Nangona kunjalo, ukutsha okuncinci kancinci kunye nokukhulu ngokupheleleyo kunokuthatha iiveki ezintathu okanye ngaphezulu, okanye iinyanga, kuba umonakalo mkhulu kakhulu. Kwanokutsha okunzulu ngakumbi, oko kungene eluswini kwaye kwachaphazela izicubu ezingaphantsi, kunokuthatha iinyanga ukuphola.

Ezinye izinto, ezinje ngonyango olufumeneyo, naziphi na iingxaki (ezifana nosulelo), kunye nempilo yakho ngokubanzi, zinokuchaphazela nokuba inxeba lakho lithatha ixesha elingakanani ukuphola. Ugqirha wakho ngumntu ongcono ukwazi ukuba inxeba lakho liza kuthatha ixesha elingakanani ukuphola.

Yintoni esinokuyicinga (iFriction Burn)? (iOutlook)

Ukutsha okubangelwa kukungqubana kudla ngokulindelwa ukuba kube neziphumo ezilungileyo, ingakumbi ukuba kuncinci kwaye kungaphezulu. Kuphola ngokukhawuleza kwaye kudla ngokungashiyi naziphi na izibazi ezinkulu. Nangona kunjalo, ukuba ukutsha kukhulu kwaye kunzulu, imeko inokwahluka. Kunokubakho amanxeba kwaye intshukumo isenokunqongophala. Nangona kunjalo, ezi meko zinokulawulwa kakhulu ngonyango olufanelekileyo kunye nokuvuselelwa. Ugqirha wakho uya kukwazi ukukuxelela okungakumbi ngemeko yakho ethile.

Ngaba ukutsha kweFriction kungathintelwa? Ewe, ngokuqinisekileyo!

Ukutsha okubangelwa kukungqubana kunokuthintelwa kakhulu, ingakumbi xa kubangelwa zizizathu eziqhelekileyo. Makhe sijonge ezinye zezona ndlela zibalulekileyo zokukuthintela:

• Nxiba ngokufanelekileyo xa ukhwela isithuthuthu. Oku kubalulekile kubantu abaninzi eSri Lanka. Kubalulekile ukunxiba isigcina-ntloko esivunyiweyo, ijakethi enemikhono emide, ibhulukhwe ende, kunye nezihlangu okanye izihlangu eziqinileyo. Ukunxiba impahla yokuzikhusela ('izixhobo zokukhwela') eyenzelwe ngokukodwa abakhweli bezithuthuthu kunokunceda kakhulu ekuthinteleni ukutsha koxinzelelo kwiindawo ezirhabaxa njenge-asphalt, nokuba ungawa ngengozi.
• Nxiba izixhobo zokuzikhusela ezifanelekileyo ngexesha lemidlalo neminye imisebenzi.Umzekelo, ukunxiba ii-dolo kunye nee-elbow pads kunye neeglavu xa udlala i-roller skating okanye uqhuba ibhayisekile kunokunceda ukuthintela ukutsha kokungqubana.
• Landela imiyalelo ngononophelo xa usebenzisa oomatshini nezixhobo. Ukuyisebenzisa ngokukhuselekileyo kunokunceda ukuthintela ukutsha okungeyomfuneko kokungqubana.
• Lumka kakhulu xa usebenzisa izixhobo zokuzilolonga ezifana nee-treadmill. Ezi zixhobo zokuzilolonga zasekhaya zinokubangela ukutsha okukrakra kuye nabani na, kodwa ziyingozi kakhulu kubantwana abancinci. Landela imiyalelo yokhuseleko yomenzi ukuze ukhusele abantwana kwezi ntlobo zokutsha nezinye iingozi. Nika ingqalelo engakumbi ukuba ezi zinto zikwiindawo apho abantwana badlala khona.
• Gcina izandla kude neendawo ezijikelezayo ze-vacuum cleaner. Ibhrashi ejikelezayo ngokukhawuleza kwii-vacuum cleaner ezininzi iyingozi yokutsha kwe-frost, ingakumbi kubantwana abancinci. Musa ukuvumela izandla zomntwana wakho zisondele kuyo.

Ndingazinyamekela njani? / Ndingambona nini ugqirha?

Ukuba utsha ngenxa yokutsha, indlela olawula ngayo iya kuxhomekeka kwizinto ezimbalwa. Ukuba ukutsha `kungaphandle`, oko kuthetha ukuba kuchaphazela kuphela umaleko ophezulu wolusu, kwaye kukho ububomvu obuncinci kunye nentlungu encinci, unokuhlala unyanga ekhaya (ulandela iindlela zoncedo lokuqala esizixubushe ngaphambili). Ukutsha okuncinci, okuncinci `okuncinci` (umzekelo, ukuba kukho i-blister encinci) ngamanye amaxesha kunokulawulwa ekhaya.

Nangona kunjalo, ngokuqinisekileyo kufuneka ubone ugqirha wakho okanye ufune ingcebiso yezonyango ngokukhawuleza kwezi meko:

• Ukuba awuqinisekanga ukuba ukutsha kwakho kunzulu kangakanani.
• Ukuba ucinga ukuba kukho uthuli, umhlaba, okanye ilitye elinamathele enxebeni, kulungile oko.
• Ukuba intlungu okanye umkhuhlane (ukuba ukhona) awupheli emva kokuthatha amayeza okudambisa iintlungu anjenge-acetaminophen okanye i-ibuprofen.
• Ukuba inxeba alibonakali liphola emva kweentsuku ezimbalwa, okanye ukuba libonakala lisiba mandundu.
• Ukuba ubomvu busasazeka ngeenxa zonke zenxeba, ukudumba kuyanda, inxeba linuka kakubi, okanye kukho ulwelo olufana nobovu olutyheli okanye oluhlaza (ezi zinokuba ziimpawu zosulelo ).

Ufanele ufune nini unyango olungxamisekileyo ngenxa yokutsha kwe-friction?

Ezinye iimeko (zokutsha kweFriction) zifuna unyango olukhawulezileyo . Ingakumbi ukuba ucinga ukuba 'unokutyeba okuncinci' (okunamadyungudyungu) okanye 'ukutyeba okugcweleyo' (okunzulu, mhlawumbi okungebuhlungu kangako), yiya esibhedlele ngaphandle kokulibazisa kwezi meko:

• Ukuba ukutsha kusebusweni, ezindlebeni, ezintendeni/ezinyaweni, okanye kwindawo yangasese , ezi ndawo zinobuthathaka kakhulu, kwaye amanxeba anokuba yinto enkulu.
• Ukuba isitshiso sikhulu kakhulu ukuba singasigquma ngesandla sakho (ngamanye amazwi, sikhulu kunesandla sakho).
• TshisaUkuba ingalo okanye umlenze ujikelezwe ngokupheleleyo (`ukutsha okujikelezayo`). Oku kunokuphazamisana nokuhamba kwegazi.
• Ukuba, ngelixa iphola, ngequbuliso iba bomvu, idumbe, ibe buhlungu, inevumba elibi, okanye iphume ubovu (ezi zinokuba ziimpawu zosulelo olukhulu).

Ukutsha okujiyileyo kuhlala kufuna uncedo logqirha. Ukuba akunyangelwanga kakuhle, kungathatha ixesha elide ukuphola kwaye kunokukhokelela ekuqhekekeni okukhulu (hypertrophic scar tissue). Olu qhekeko olugqithisileyo lunokuthintela intshukumo yezicubu ezijikelezileyo kunye namalungu, okwenza kube nzima ukwenza imisebenzi yemihla ngemihla.

Ndingayibuza yiphi imibuzo ugqirha wam?

Xa ubona ugqirha ngenxa yokutsha kwe-friction, kubalulekile ukumamela imibuzo yakho. Nazi ezinye zemibuzo onokuyibuza ugqirha wakho:

• Ingakanani kanye kanye inqanaba lokutsha kwam? (`Okungaphandle`, `ubukhulu obungaphelelanga`, `ubukhulu obupheleleyo`?)
• Ndingenza ntoni ekhaya ukunceda ukutsha kwam kuphole ngokukhawuleza? (Utshintsho kwindlela yokutya, iindlela zokugcina inxeba licocekile, njl.njl.)
• Zeziphi iindlela zonyango ezithile (ukuba zikhona) onokundicebisa zona? (umz. iikhrimu ezikhethekileyo, iibhandishi, amayeza)
• Kuza kuthatha ixesha elingakanani ukuba ukutsha kwam kuphole ngokupheleleyo?
• Zeziphi iimpawu ekufuneka ndifune iingcebiso zonyango ukuba ndiphinda ndivela? (umz. umkhuhlane, iintlungu ezikhulayo, iimpawu zosulelo)
• Ngaba kuya kubakho inxeba? Ukuba kunjalo, ngaba kukho into enokwenziwa ukunciphisa eli nxeba?

Eyona nto ibalulekileyo ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)

Khawuthelekelele uwile kwi-treadmill, okanye uwile kwindlela egangathiweyo ngelixa uqhuba ibhayisekile yakho. Mhlawumbi ubungayi cinga ngokutsha ngenxa yento engashushu kangako. Nangona kunjalo, ukuba uhlikihla ulusu lwakho ngendlela engafanelekanga, ukutsha okubangelwa kukungqubana komzimba kunokwenzeka.

Ngethamsanqa, uninzi lokutsha okubangelwa kukungqubana akukubi kangako, ingakumbi ukuba kuncinci kwaye kungaphezulu. Kunganyangwa ekhaya ngoncedo lokuqala.

Nangona kunjalo, ukuba ukutsha kwakho kokungqubana kukhulu, kunzulu, okanye kubonakala ngathi kusulelekile, kungcono ukufuna uncedo lwezonyango. Unyango olufanelekileyo kwangethuba lunokunceda ukunciphisa iintlungu ngokukhawuleza, luthintele usulelo, kwaye luthintele iingxaki zexesha elide ezifana namanxeba amakhulu. Ulusu lwakho luxabisekile kuwe, ngoko ke lukhathalele!

ukutsha kwesikhumba , ukutsha kwesikhumba, ukukrweleka, uncedo lokuqala, usulelo lwesikhumba, amanxeba, impilo yesikhumba