Intlungu yomqolo eza nesandi 'sokugoba' xa ugoba ukuze uthathe into encinci ekhaya... okanye uzive ngathi umqolo wakho uqandisiwe xa uvuka kusasa... Ngaba nawe uyazi ezi zinto? Abantu abaninzi bacinga ukuba intlungu yomqolo yinto ekhula ngokuhamba kweminyaka kwaye ayinakuphepheka. Kodwa eneneni, zininzi izinto esinokuzenza ukuze siyilawule. Unobangela weengxaki zethu zomqolo yimikhwa engalunganga esiyenzayo singazi, ukungazilolongi, kunye nomonakalo emqolo wethu ngokuhamba kwexesha. Makhe sibone ukuba zeziphi ezi mikhwa mibi ezonakalisa umqolo wethu, kunye nendlela yokuziphepha nokugcina umqolo uphilile.
Umkhwa #1: Uza kuba "yiqhawe" ngempelaveki
Iintlungu zomqolo zihlala zisenzeka emva kokuhlala kwisitulo seofisi iveki yonke uze ngequbuliso wenze umsebenzi omninzi ngempelaveki. Cinga ngayo, kukho amaxesha amaninzi apho uya khona ukuyodlala ikhilikithi nabahlobo bakho ngempelaveki, uqale ukucoca igaraji ekhaya, okanye uye kugrumba umhlaba emyezweni uze utyale izityalo, uze ngequbuliso ube nokulimala komqolo.
Oku kubizwa ngokuba yi-'Weekend Warrior' syndrome. Oku kuthetha ukuba awuzilolongi umzimba wakho iintsuku ezintlanu ngeveki, uze ngequbuliso wenze umgudu omkhulu ngempelaveki. Kufana nokuzama ukuba ngumdlali wezemidlalo ngaphandle koqeqesho. Isiphumo soko senzakala emqolo wakho.
Oku kungathintelwa njani?
Eyona ndlela ilungileyo yokuphelisa iintlungu zomqolo kukuzilolonga rhoqo . Kubaluleke kakhulu ukuqinisa izihlunu eziphambili, eziziimisipha ezijikeleze isisu nomqolo wethu. Ii-oblique, ezikumacala omabini esisu, zibaluleke kakhulu ekuzinziseni umqolo.
Icebiso elilula: Sebenzisa ibhola yokuzilolonga efuthwayo. Njengaxa uzilolonga, ukuhlala kuyo endaweni yesitulo kuya kunceda izihlunu zakho zesisu zisebenze ngcono kwaye ziqinise.
Umkhwa #2: Eyona mpazamo inkulu esiyenzayo xa siphakamisa iintsimbi
Eyona sizathu siphambili sentlungu yomqolo kukugoba ngendlela engafanelekanga xa uphakamisa. Le yimpazamo esiyenzayo phantse sonke. Ukuba siqhela ukuphakamisa iintsimbi ngokuchanekileyo, iingxaki zomqolo ezingama-90% zinokuthintelwa.
Ukuphakamisa isisu sakho ngelixa uphakamisa umzimba kunika inkxaso entle emqolo wakho . Makhe sijonge le theyibhile ingezantsi ukuze sibone oko kufuneka ukwenze noko ungafanele ukwenze xa uphakamisa iintsimbi.
| Izinto ekufanele zenziwe | Musa ukwenza |
|---|---|
| Goba amadolo akho , gcina umqolo wakho uthe nkqo, uze uzithobe phantsi ngokungathi uhleli phantsi. | Musa ukugoba phambili esinqeni. Musa ukujikela umqolo wakho. |
| Gcina into oyiphakamisayo ikufutshane nomzimba wakho kangangoko kunokwenzeka. | Musa ukuphakamisa umthwalo emzimbeni wakho. Oku kuya kwandisa uxinzelelo emqolo wakho. |
| Jika iinyawo zakho zijonge kwinto ephakanyiswayo, uze uyijonge. Jika ngeenyawo zakho njengoko ujika. | Musa ukujikajika, ukujika, okanye ukujika ngequbuliso ngelixa uphakamisa umthwalo. |
| Ungaze uphakamise nantoni na enzima ngaphezu kwe-20% yobunzima bomzimba wakho wedwa. Cela uncedo. | Musa ukubamba ubunzima ngaphezu kwamakhwapha okanye ngaphantsi kwamadolo akho. |
Umkhwa #3: Izinto ezingenangqiqo ozenzayo kubomi bemihla ngemihla
Nemisebenzi elula neqhelekileyo efana nokukhupha inkunkuma okanye ukuhlamba izitya inokukutsalela umqolo. Khawucinge nje, ukugoba ukuze uthabathe ipeni okanye ikliphu yephepha ewileyo kunokubangela intlungu emqolo.
Isizathu soku kukuba xa senza imisebenzi elula efana nale, iingqondo zethu zikwenye indawo. Asiyihoyi into esiyenzayo. Izihlunu emizimbeni yethu azikulungelanga. Ekugqibeleni, xa siziva sidiniwe emzimbeni nasengqondweni, olu hlobo lweengozi lunokwenzeka ngakumbi.
Wenza ntoni ngale nto?
Eyona sisombululo silungileyo koku kukuqhela ukugcina izihlunu zakho ezingaphakathi zisebenza ngamaxesha onke.
Ngamafutshane, qinisa izihlunu zakho zesisu ngokutsala inkaba yakho ibuyele emqolo, ngokungathi unxibe i-corset eqinileyo ejikeleze isisu sakho. Ukuba uqhelisela oku imini yonke, ingakumbi xa uphakamisa okanye ugoba, kuya kunika amandla kunye nokhuselo oluhle kumqolo wakho.
Imikhwa #4 kunye #5: Iingozi zokuhlala ungashukumi
Eofisini, emotweni, phambi kweTV ekhaya... sichitha uninzi losuku lwethu sihleli. Kodwa umqolo wakho awukuthandi nakancinci. Makhe sibone ukuba kutheni.
Phakathi kwamathambo omqolo wethu kukho iindawo ezibizwa ngokuba ziidiski. Ezi zifana neekhushini ezifana nesiponji. Ezi zezona zifunxa uxinzelelo oluza kumqolo wethu xa sishukuma. Nangona kunjalo, ezi disc azinalo igazi elineleyo. Ezi disc zifumana izondlo ezizidingayo xa sihamba kwaye sishukuma. Xa sihleli phantsi, uxinzelelo kwezi disc luyanda kwaye ulwelo olunesondlo olukuzo luyaphuma. Oku kwenza iidiski zibe buthathaka kwaye kwandisa umngcipheko wokuba neengxaki zomqolo .
Khumbula, ukuhlala phantsi kubeka uxinzelelo olukhulu emqolo wakho kunokuma okanye ukulala phantsi. Eyona ndlela imbi kakhulu yokuhlala phantsi nokugoba phambili. Oku kunokubangela ukuba idiski emqolo wakho ityibilike iye kwelinye icala ize iqhekeke.
Ungayinciphisa njani ingozi yokuhlala phantsi?
- Vuka uhambehamba rhoqo emva kwemizuzu engama-20. Ngaphandle kokuba uqhuba imoto, yenza oku ngamaxesha onke. Beka isikhumbuzi kwifowuni yakho. Vuka usele iglasi yamanzi. Vuka uthethe xa uphendula ifowuni.
- Ukuba ufunda incwadi okanye iphephandaba, funda ujonge emehlweni endaweni yokuyama etafileni. Hlala ugcina umqolo wakho uthe nkqo.
- Sebenzisa isitulo esixhasa umqolo wakho kakuhle. Lungisa ukuphakama kwesitulo ukuze ukwazi ukubeka iinyawo zombini phantsi . Ukuba isitulo asixhasi umqolo wakho ongezantsi, sebenzisa umqamelo omncinci okanye itawuli esongiweyo ukuze uzixhase.
- Musa ukuhlala uphethe isipaji sakho epokothweni yakho engasemva. Sicinezela umqolo wakho.
Imithambo emibini elula yokugcina umqolo wakho uthe tye
1. Yima ngeenyawo ezine. Yandisa ingalo yakho yasekhohlo iqonde phambili kwaye umlenze wakho wasekunene ubuyele umva. Qinisa izihlunu zesisu sakho kwaye ulinganise umzimba wakho. Bamba imizuzwana emi-5 ukuya kweli-10, uze ubuyele kwindawo yokuqala. Ngoku tshintsha iingalo nemilenze. Phinda izihlandlo ezi-3 ukuya kwezi-5 kwicala ngalinye.
2. Hlala umqolo wakho uthe nkqo. Yekelela amahlombe akho. Ngoku cinezela amahlombe akho kunye. Gcina iingalo zakho zikhululekile emacaleni. Bamba imizuzwana emi-3-5 uze uphumle. Phinda izihlandlo ezili-10-20.
Ixesha lokufumana ingcebiso kagqirha ngentlungu yomqolo
Ngokwesiqhelo, uninzi lweentlungu zomqolo ziyaphela emva kokuthatha amayeza okubulala iintlungu nokuphumla iintsuku ezimbalwa. Nangona kunjalo, kwezinye iimeko, ngokuqinisekileyo udinga ingcebiso kagqirha.
Eyona nto ibalulekileyo:Ukuba uneentlungu emqolo kwaye awukwazi ukulawula umchamo okanye isitulo sakho, yingxamiseko leyo . Isenokuba yidiski ye-herniated ecinezela umthambo. Yiya kwigumbi likaxakeka lesibhedlele esikufutshane (ETU) ngoko nangoko. Okukhona uxinzelelo luphela ngokukhawuleza, kokukhona ungaphola ngokukhawuleza.
- Ukuba intlungu iphuma esinqeni iye ezantsi, ezantsi ethangeni okanye edolweni, kusenokwenzeka ukuba yi-disc herniation ebangelwa kukucinezelwa kwemithambo-luvo. Qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
- Ukuba iintlungu zomqolo ziyaphinda-phinda, oko kungaba luphawu lokonakala kwediski. Ngoko ke kubalulekile ukubona ugqirha ukuze kuchongwe unobangela ochanekileyo.
Umyalezo Wokuya Ekhaya
- Eyona ndlela ilungileyo yokuthintela iintlungu zomqolo kukuzilolonga rhoqo. Ukuzilolonga okuqinisa izihlunu ezijikeleze isisu sakho nomqolo (izihlunu eziphambili) kubaluleke kakhulu.
- Soloko usebenzisa indlela efanelekileyo yokuma xa uphakamisa ubunzima. Goba amadolo akho, ugcine umqolo wakho uthe tye, kwaye uphakamise ubunzima kufutshane nomzimba wakho.
- Kuphephe ukuhlala kwindawo enye ixesha elide. Sukuma uhambehamba rhoqo emva kwemizuzu engama-20-30, wolula umzimba wakho.
- Ukuba uneempawu ezifana neentlungu zomqolo, ukungakwazi ukuzibamba, okanye intlungu ephuma emilenzeni yakho, bona ugqirha ngokukhawuleza kuba kusenokwenzeka ukuba yingxaki engxamisekileyo.
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