Ukwelashwa komdlavuza akulula. Umzimba wakho uzozizwa ukhathele kakhulu ngalesi sikhathi, futhi udinga ukuphumula futhi uwunike isikhathi sokululama. Kodwa uma ungenza ukuzivocavoca okuncane ngezinsuku lapho uzizwa ungcono khona, kuzokwenza umehluko omkhulu. Lokhu kuzonikeza ingqondo nomzimba wakho amandla amaningi.
Ucwaningo luthole nokuthi ukuzivocavoca okulinganiselwe kungenza abantu abaphila nomdlavuza bazizwe bengcono futhi bekhululekile. Ukuzivocavoca ngesikhathi sokwelashwa kungasiza futhi ekugcineni amandla emisipha yakho namandla, okungakusiza uzizwe ungcono ngesikhathi sokwelashwa nangemva kwalokho.
Lokhu kuyimfuneko ngaphambi kokuqala ukuzivocavoca!
Uma ucabanga ngokuzivocavoca ngenkathi ulashwa umdlavuza, kubalulekile ukukhuluma nodokotela wakho kuqala. Akuzona zonke izimo ezifanayo. Udokotela wakho kuphela ongakutshela ngqo ukuthi hlobo luni lokuzivocavoca olukufanele, ukuthi kufanele ulwenze isikhathi esingakanani, nokuthi yini okufanele uyigweme, ngokusekelwe ohlotsheni lomdlavuza wakho, ukwelashwa (njengokwelashwa ngamakhemikhali noma ngemisebe), nokuthi ngabe uke wahlinzwa (njengokuhlinzwa kwesisu).
Into ebaluleke kakhulu ukuqala ngalokho okuphephile futhi okufanele umzimba wakho. Ungalokothi wenze izinqumo bese uqala ukuzilolonga wedwa.
Udokotela wakho angakudlulisela kudokotela we-physiotherapist, ozobe esedala uhlelo lokuzivocavoca oluqondene nomzimba wakho.
Izivivinyo ezintathu ezilula, ezakha amandla ongazenza ekhaya
Akudingeki uye ejimini, kunezindlela ezilula zokuzivocavoca ongazenza ekhaya usebenzisa isisindo sakho somzimba. Lokhu kungandisa amandla omzimba wakho kanye nokuguquguquka kwawo.
1. Ukugoba Eceleni Okuhleli
Lokhu kuzothuthukisa ukuhamba kwakho okungaphakathi futhi kusize ekuqiniseni imisipha kuleyo ndawo.
- Okokuqala, hlala kahle esihlalweni.
- Beka izandla zakho phambi kwesifuba sakho iminwe yakho ihlangene.
- Manje phakamisa kancane izingalo zombili ziqonde ngaphezu kwekhanda lakho.
- Uziphakamise zombili izandla, kancane kancane uncike ngakwesokudla. Goba kuphela ngangokunokwenzeka. Ungazami ukukwenza kanzima kakhulu.
- Sukuma uqonde futhi ubuyele lapho wawukhona ngaphambili.
- Bese ugoba ngakwesobunxele ngendlela efanayo.
Yenza lokhu cishe izikhathi ezi-5 kuya kwezi-7 ohlangothini ngalunye. Ungenza imijikelezo e-1 noma emi-3 kanjalo. Uma ukhathala, yenza okuncane bese uyeka.
2. Ama-Lunges
Lokhu kuwukuzivocavoca okuhle kakhulu ukuqinisa izinqe nemilenze yakho. Kuphinde kuqinise imisipha yesisu neyasemhlane, kuthuthukise ukuma kwakho kanye namandla angaphakathi.
- Okokuqala, yima uqonde. Gcina imilenze yakho ihambisana nezinqe zakho, iqhelelene kancane. Gcina izandla zakho zisezinhlangothini zombili zezinqe zakho.
- Manje thatha isinyathelo esikhulu phambili ngomlenze owodwa.
- Goba idolo lomlenze wangaphambili bese wehlisa kuze kube yilapho ithanga lakho lihambisana nomhlabathi.
- Bamba kanjalo uze ubale ufike kathathu, bese ubuyela kancane lapho ubukhona.
- Manje yenza okufanayo ngomunye umlenze.
Yenza lokhu izikhathi ezingu-3-5 ohlangothini ngalunye ekuqaleni. Ungandisa inani lokuphindaphinda njengoba uqina. Uma unesihlungu edolweni, qaphela kakhulu lapho wenza lokhu, noma ubuze udokotela wakho .
3. Ukunyuka Izinyathelo
Ukukhuphuka isinyathelo esisodwa endaweni ephakeme, njengezitebhisi, kuzokusiza ukwakha amandla okusebenza ezinqeni nasemilenzeni yakho. Lokhu kungaba usizo ezintweni ezifana nokugibela ibhasi noma ukukhuphuka izitebhisi ekhaya. Uma ungakwazi ukuhamba kakhulu ngenxa yokwelashwa, kungakusiza futhi ukwakha ukukhuthazela.
- Yima phambi kwebhokisi elincane, noma phambi kwesinyathelo esingezansi sezitebhisi.
- Khuphuka ileli umlenze owodwa uphezulu.
- Bese uphakamisa omunye umlenze phezulu, njengokungathi ukhuphuka izitebhisi.
- Manje yehlisa kancane imilenze yomibili phansi, eyodwa ngesikhathi.
Qala ngokuphindaphinda okungu-3-5 emlenzeni owodwa ekuqaleni. Khulisa ukuphindaphinda njengoba uthola amandla ngokuhamba kwesikhathi.
Ezinye izinto ezibalulekile okufanele uzikhumbule lapho uzivocavoca
| Iqiniso | Incazelo |
|---|---|
| Lalela umzimba wakho. | Uma uzizwa ukhathele noma ungakhululekile, ungaziphoqeleli ukuzivocavoca. Phumula. Qonda izimpawu umzimba wakho okunikeza zona. |
| Qala kancane kancane. | Qala ngesikhathi esifushane, njengemizuzu emi-5-10. Bese wandisa isikhathi kancane kancane. Ungahambi isikhathi eside ngesikhathi esisodwa. |
| Phuza amanzi amaningi. | Phuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca. Ungavumeli umzimba wakho uphelelwe amanzi emzimbeni. |
| Yeka uma uzwa ubuhlungu. | Uma uzwa ubuhlungu obukhulu, isiyezi, ubuhlungu besifuba, noma ubunzima obukhulu bokuphefumula, yeka ukuzivocavoca ngokushesha bese ushayela udokotela wakho ucingo. |
Phakathi nezikhathi ezinzima zokwelapha umdlavuza, kubalulekile ukunakekela umzimba wakho nokuwuthanda. Ngisho nokuzivocavoca okuncane kungenza lukhulu engqondweni nasemzimbeni wakho. Ngakho-ke khuluma nodokotela wakho bese uqala kancane, ngangokunokwenzeka nangangokunokwenzeka.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzivocavoca ngesikhathi sokwelashwa komdlavuza kunezinzuzo eziningi empilweni yengqondo neyomzimba.
- Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, qiniseka ukuthi uthola imvume kudokotela wakho.
- Lalela umzimba wakho. Qala kancane kancane bese ukhulisa kancane kancane inani lokuzivocavoca okwenzayo.
- Uma uzwa ubuhlungu, ukukhathala ngokweqile, noma izimpawu ezingavamile, yeka ukuzivocavoca umzimba ngokushesha bese ucela iseluleko sezokwelapha.
- Ngisho nokuzivocavoca okulula ongakwenza ekhaya kungasiza kakhulu ekubuyiseleni amandla akho kanye nobungqabavu bakho.
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