Unyango lomhlaza alulula. Umzimba wakho uza kuziva udiniwe kakhulu ngeli xesha, kwaye kufuneka uphumle kwaye uwunike ixesha lokuphola. Kodwa ukuba ungenza umthambo omncinci ngeentsuku oziva ungcono kancinci, kuya kwenza umahluko omkhulu. Oku kuya kunika ingqondo nomzimba wakho amandla amaninzi.
Uphando lufumanise nokuba umthambo ophakathi ungenza abantu abaphila nomhlaza bazive bengcono kwaye bekhululekile. Umthambo ngexesha lonyango unokunceda ukugcina amandla emisipha yakho kunye nokuqina, okunokukunceda uzive ungcono ngexesha lonyango nasemva kwalo.
Oku kuyimfuneko ngaphambi kokuba uqale umthambo!
Ukuba ucinga ngokuzilolonga ngelixa usenza unyango lomhlaza, kubalulekile ukuthetha nogqirha wakho kuqala. Ayizizo zonke iimeko ezifanayo. Ngugqirha wakho kuphela onokukuxelela ngqo ukuba loluphi uhlobo lokuzilolonga olufanelekileyo kuwe, ixesha omele ulwenze, kunye noko kufuneka ukuphephe, ngokusekelwe kuhlobo lomhlaza wakho, unyango (olufana ne-chemotherapy okanye unyango lwe-radiation), kunye nokuba ukhe watyandwa na (njengokususwa kwesisu).
Eyona nto ibalulekileyo kukuqala ngento ekhuselekileyo nefanelekileyo emzimbeni wakho. Ungaze wenze izigqibo kwaye uqale ukuzilolonga wedwa.
Ugqirha wakho angakuthumela kwingcali ye-physiotherapist, onokuthi emva koko enze isicwangciso sokuzilolonga esichanekileyo nesilungiselelwe umzimba wakho.
Imithambo emithathu elula neyomeleza amandla onokuyenza ekhaya
Akunyanzelekanga ukuba uye ejimini, kukho imithambo elula onokuyenza ekhaya usebenzisa ubunzima bomzimba wakho. Le mithambo inokunyusa amandla omzimba wakho kunye nokuguquguquka.
1. Ukuhlala ecaleni okugobileyo
Oku kuya kuphucula ukuhambahamba komzimba wakho kwaye kuncede ekuqiniseni izihlunu kuloo ndawo.
- Okokuqala, hlala phantsi kamnandi esitulweni.
- Beka izandla zakho phambi kwesifuba sakho iminwe yakho idibene.
- Ngoku kancinci phakamisa iingalo zombini zithe ngqo ngaphezu kwentloko yakho.
- Uzigcine iingalo zakho ziphakamile ngolo hlobo, kancinci ugobe ngasekunene. Goba kuphela kangangoko unako. Musa ukuzama ukwenza nzima kakhulu.
- Sukuma ume nkqo kwakhona uze ubuyele apho wawukhona ngaphambili.
- Emva koko gobela ngasekhohlo ngendlela efanayo.
Yenza oku malunga nezihlandlo ezi-5 ukuya kwezi-7 kwicala ngalinye. Ungenza umjikelo omnye okanye emithathu ngolo hlobo. Ukuba uyadinwa, yenza okuncinci uze uyeke.
2. IiLunges
Olu luqheliselo oluhle kakhulu lokuqinisa amanqe akho nemilenze. Lukwaqinisa izihlunu zakho zesisu nezomqolo ongezantsi, luphucula ukuma kwakho kunye namandla angaphakathi.
- Okokuqala, yima ngokuthe nkqo. Gcina imilenze yakho ihambelana nezinqe zakho, yahlukene kancinci. Gcina izandla zakho zisemacaleni omabini ezinqe zakho.
- Ngoku thabatha inyathelo elikhulu phambili ngomlenze omnye.
- Goba idolo lomlenze ongaphambili uze ulihlise ude ithanga lakho lilingane nomhlaba.
- Bamba ngolo hlobo ude ubale uye kutsho kwisithathu, uze ubuyele kancinci apho ubukhona.
- Ngoku yenza okufanayo nangomlenze omnye.
Yenza oku izihlandlo ezi-3-5 kwicala ngalinye ekuqaleni. Ungayandisa inani lokuphindaphinda njengoko usiya uqina. Ukuba uneentlungu zedolo, lumka kakhulu xa usenza oku, okanye ubuze ugqirha wakho .
3. Ukunyuka ngamanqanaba
Ukunyuka inyathelo elinye phezulu kwindawo ethe tyaba, njengezinyuko, kuya kukunceda wakhe amandla asebenzayo ezinqeni nasemilenzeni yakho. Oku kunokuba luncedo kwizinto ezifana nokukhwela ibhasi okanye ukunyuka izinyuko ekhaya. Ukuba awukwazi ukuhamba kakhulu ngenxa yonyango, kunokukunceda wakhe unyamezelo.
- Yima phambi kwebhokisi encinci, okanye phambi kwenyathelo elisezantsi lezitebhisi.
- Nyuka ileli umlenze omnye uphakame.
- Emva koko phakamisa omnye umlenze phezulu, ngokungathi unyuka izinyuko.
- Ngoku yehlisa imilenze yomibini kancinci emhlabeni, inye ngexesha.
Qala ngokuphindaphindwa kathathu ukuya kahlanu kumlenze omnye ekuqaleni. Yandisa ukuphindaphindwa njengoko ufumana amandla ngokuhamba kwexesha.
Ezinye izinto ezibalulekileyo ekufuneka uzikhumbule xa uzilolonga
| Inyani | Inkcazo |
|---|---|
| Mamela umzimba wakho. | Ukuba uziva udiniwe okanye ungakhululekanga, musa ukuzinyanzela ukuba wenze umthambo. Phumla. Qonda imiqondiso enikwa ngumzimba wakho. |
| Qala kancinci kancinci. | Qala ngexesha elifutshane, njengemizuzu emi-5 ukuya kweli-10. Emva koko yongeza ixesha kancinci kancinci. Musa ukuya ixesha elide ngaxeshanye. |
| Sela amanzi amaninzi. | Sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga. Musa ukuvumela umzimba wakho uphelelwe ngamanzi emzimbeni. |
| Yeka ukuba uziva iintlungu. | Ukuba ufumana iintlungu ezibukhali, isiyezi, iintlungu zesifuba, okanye ubunzima obukhulu bokuphefumla, yeka ukuzilolonga ngoko nangoko uze utsalele umnxeba ugqirha wakho. |
Ngexesha lobunzima bonyango lomhlaza, kubalulekile ukunyamekela umzimba wakho nokuwuthanda. Nokuba ngumthambo omncinci unokwenza lukhulu engqondweni nasemzimbeni wakho. Ngoko ke thetha nogqirha wakho uze uqale kancinci, kangangoko unako kwaye kangangoko unako.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga ngexesha lonyango lomhlaza kuneengenelo ezininzi kwimpilo yengqondo neyomzimba.
- Ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, qiniseka ukuba ufumana imvume kugqirha wakho.
- Mamela umzimba wakho. Qala kancinci kancinci uze wonyuse kancinci kancinci umthamo womthambo owenzayo.
- Ukuba ufumana iintlungu, ukudinwa kakhulu, okanye iimpawu ezingaqhelekanga, yeka ukuzilolonga ngoko nangoko kwaye ufumane ingcebiso kagqirha.
- Nokuba zizinto ezilula onokuzenza ekhaya zinokunceda kakhulu ekubuyiseleni amandla akho kunye namandla akho.
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