Ubuhlungu bomhlane obuhambisana nomsindo 'wokugoba' lapho ugoba ukuze uthathe into encane ekhaya... noma uzizwa sengathi umhlane wakho uqandisiwe lapho uvuka ekuseni... Ingabe nawe uyazijwayele lezi zinto? Abantu abaningi bacabanga ukuthi ubuhlungu bomhlane buyinto ekhula ngokuguga futhi engenakugwema. Kodwa empeleni, kunezinto eziningi esingazenza ukuze sibulawule. Imbangela yezinkinga zethu eziningi zomhlane yimikhuba engalungile esiyenzayo ngokungazi, ukuntuleka kokuzilolonga, kanye nokulimala komhlane wethu ngokuhamba kwesikhathi. Ake sibone ukuthi yimiphi le mikhuba emibi elimaza umhlane wethu, nokuthi singayigwema kanjani futhi silondoloze umhlane onempilo.
Umkhuba #1: Ukuba "iqhawe" ngempelasonto
Ubuhlungu bomhlane buvame ukwenzeka ngemva kokuhlala esihlalweni sehhovisi isonto lonke bese kuthi ngokuzumayo kudingeke wenze umsebenzi omningi ngempelasonto. Cabanga ngakho, kunezikhathi eziningi lapho uya khona ukuyodlala ikhilikithi nabangani bakho ngempelasonto, uqale ukuhlanza igaraji ekhaya, noma uyokumba inhlabathi engadini bese utshala izitshalo ezithile, bese kuthi ngokuzumayo ube nokulimala komhlane.
Lokhu kubizwa ngokuthi i-'Weekend Warrior' syndrome. Kusho ukuthi awuwuvivinyi umzimba wakho izinsuku ezinhlanu ngesonto, bese ngokuzumayo wenza umzamo omkhulu ngempelasonto. Kufana nokuzama ukuba ngumdlali ngaphandle kokuqeqeshwa. Umphumela uba ukulimala emhlane wakho.
Lokhu kungavinjelwa kanjani?
Isixazululo esingcono kakhulu sobuhlungu bomhlane ukuvivinya umzimba njalo . Kubaluleke kakhulu ukuqinisa imisipha eyinhloko, okuyimisipha ezungeze isisu sethu nomhlane. Ama-oblique, atholakala kuzo zombili izinhlangothi zesisu, abaluleke kakhulu ekuqiniseni umhlane.
Icebiso elilula: Sebenzisa ibhola lokuzivocavoca elifuthwayo. Njengalapho uzivocavoca, ukuhlala kulo esikhundleni sesihlalo kuzosiza imisipha yesisu sakho ukuthi isebenze kangcono futhi iqinise.
Umkhuba #2: Iphutha elikhulu esilenzayo lapho siphakamisa izinsimbi
Isizathu esiyinhloko sobuhlungu bomhlane ukugoba ngendlela engafanele ngenkathi uphakamisa. Leli yiphutha cishe sonke esilenzayo. Uma sijwayela ukuphakamisa izinsimbi ngendlela efanele, izinkinga zomhlane ezingama-90% zingavinjelwa.
Ukuzivocavoca umzimba ngesikhathi uphakamisa izinsimbi kunikeza ukusekelwa okuhle emhlane wakho . Ake sibheke ithebula elingezansi ukuze sibone ukuthi yini okufanele uyenze nongafanele uyenze lapho uphakamisa izinsimbi.
| Okufanele ukwenze | Okungafanele ukwenze |
|---|---|
| Goba amadolo akho , gcina umhlane wakho uqondile, bese wehlela phansi njengokungathi uhleli. | Ungagobi phambili okhalweni. Ungagobi umhlane wakho. |
| Gcina into oyiphakamisayo iseduze nomzimba wakho ngangokunokwenzeka. | Ungaphakamisi umthwalo emzimbeni wakho. Lokhu kuzokwandisa ukucindezeleka emhlane wakho. |
| Jika izinyawo zakho ubheke into ephakanyiswayo, bese uyibheka. Jika nezinyawo zakho njengoba ujika. | Ungajiki, ungajiki, noma uphenduke ngokuzumayo ngenkathi uphakamisa umthwalo. |
| Ungalokothi uphakamise noma yini esinda ngaphezu kwama-20% esisindo somzimba wakho wedwa. Cela usizo. | Ungabeki isisindo ngaphezu kwamakhwapha akho noma ngaphansi kwamadolo akho. |
Umkhuba #3: Izinto ezingenangqondo ozenzayo ekuphileni kwansuku zonke
Ngisho nemisebenzi elula, evamile njengokukhipha udoti noma ukugeza izitsha ingakucindezela umhlane. Cabanga nje, ukugoba ukuze ucoshe ipeni noma i-paperclip ewile kungabangela ubuhlungu emhlane.
Isizathu salokhu ukuthi uma senza imisebenzi elula efana nale, izingqondo zethu zikwenye indawo. Asinaki esikwenzayo. Imisipha emizimbeni yethu ayikulungele lokho. Ekupheleni kosuku, lapho sizizwa sikhathele kokubili ngokomzimba nangokwengqondo, lolu hlobo lwezingozi luvame ukwenzeka.
Wenzani ngalokhu?
Isixazululo esingcono kakhulu salokhu ukujwayela ukugcina imisipha yakho yangaphakathi isebenza ngaso sonke isikhathi.
Kalula nje, qinisa imisipha yesisu sakho ngokudonsela inkaba yakho emhlane wakho, njengokungathi ugqoke i-corset eqinile esiswini sakho. Uma uzijwayeza lokhu usuku lonke, ikakhulukazi lapho uphakamisa noma ugoba, kuzokunikeza amandla nokuvikeleka okuhle emgogodleni wakho.
Imikhuba #4 kanye #5: Izingozi zokuhlala unganyakazi
Ehhovisi, emotweni, phambi kwe-TV ekhaya... sichitha ingxenye enkulu yosuku lwethu sihleli. Kodwa umhlane wakho awukuthandi nakancane. Ake sibone ukuthi kungani.
Phakathi kwamathambo omgogodla wethu kunezingxenye ezibizwa ngokuthi ama-disc. Lawa afana nama-cushion afana nesiponji. Lawa yiwo amunca ingcindezi efika emgogodleni wethu lapho sinyakaza. Kodwa-ke, lawa ma-disc awanayo igazi elifanele. Lawa ma-disc athola umsoco awudingayo lapho sihamba futhi sinyakaza. Uma sihleli phansi, ingcindezi kulawa ma-disc iyanda futhi uketshezi olunomsoco olukuwo luyakhishwa. Lokhu kwenza ama-disc abe buthaka futhi kwandise ingozi yokuba nezinkinga zomhlane .
Khumbula, ukuhlala phansi kubeka ingcindezi enkulu emhlane wakho kunokuma noma ukulala phansi. Isimo esibi kakhulu ukuhlala phansi nokuthambekela phambili. Lokhu kungabangela ukuthi idiski emhlane wakho ishelele eceleni bese iqhuma.
Ungakunciphisa kanjani ukulimala kokuhlala phansi?
- Vuka uhambehamba njalo ngemizuzu engama-20. Ngaphandle kokuthi ushayela, yenza lokhu ngaso sonke isikhathi. Setha isikhumbuzi efonini yakho. Vuka uphuze ingilazi yamanzi. Vuka ukhulume uma uphendula ucingo.
- Uma ufunda incwadi noma iphephandaba, funda uqonde emehlweni kunokuba uncike etafuleni. Hlala uqonde umhlane wakho .
- Sebenzisa isihlalo esisekela umhlane wakho kahle. Lungisa ukuphakama kwesihlalo ukuze ukwazi ukubeka izinyawo zombili phansi . Uma isihlalo singasekeli umhlane wakho ongezansi, sebenzisa umcamelo omncane noma ithawula eligoqiwe ukuze uzisekele.
- Ungahlali nesikhwama sakho semali ephaketheni lakho langemuva. Sicindezela umgogodla wakho.
Ukuzivocavoca okulula okubili ukugcina umgogodla wakho uqondile
1. Gibela ngezinyawo ezine. Yelula ingalo yakho yesobunxele iqonde phambili kanye nomlenze wakho wesokudla uqonde emuva. Qinisa imisipha yesisu sakho bese ulinganisela umzimba wakho. Bamba imizuzwana emi-5-10, bese ubuyela esimweni sokuqala. Manje shintsha izingalo nemilenze. Phinda izikhathi ezi-3-5 ohlangothini ngalunye.
2. Hlala umhlane wakho uqonde. Khulula amahlombe akho. Manje cindezela amahlombe akho ndawonye. Gcina izingalo zakho zikhululekile ezinhlangothini zakho. Bamba imizuzwana emi-3-5 bese uphumula. Phinda izikhathi eziyi-10-20.
Nini lapho kufanele uthole iseluleko sezokwelapha ngezinhlungu zomhlane
Ngokuvamile, ubuhlungu obuningi bomhlane buyaphela ngemva kokuthatha umuthi wokuqeda izinhlungu nokuphumula izinsuku ezimbalwa. Kodwa-ke, kwezinye izimo, udinga iseluleko sezokwelapha.
Into ebaluleke kakhulu:Uma unesihlungu emhlane futhi ungakwazi ukulawula umchamo noma indle yakho, kuyisimo esiphuthumayo . Kungaba yidiski ye-herniated ecindezela inzwa. Yiya ekamelweni lezimo eziphuthumayo esibhedlela esiseduze (i-ETU) ngokushesha. Uma ingcindezi isheshe yehliswe, kulapho ungalulama khona ngokushesha.
- Uma ubuhlungu buvela okhalweni kuye ezansi, phansi ethangeni noma edolweni, kungenzeka ukuthi kuyi-disc herniation ebangelwa ukucindezelwa kwemizwa. Qiniseka ukuthi ubona udokotela wakho ukuze uthole iseluleko.
- Uma ubuhlungu bomhlane buphindaphinda, kungaba uphawu lokulimala kwediski. Ngakho-ke kubalulekile ukubona udokotela ukuze kutholakale imbangela eqondile.
Umlayezo Wokuya Nawe Ekhaya
- Indlela engcono kakhulu yokuvimbela ubuhlungu emhlane ukuzivocavoca njalo. Ukuzivocavoca okuqinisa imisipha ezungeze isisu sakho kanye nomhlane (imisipha eyinhloko) kubaluleke kakhulu.
- Hlala usesimweni esifanele lapho uphakamisa isisindo. Goba amadolo akho, gcina umhlane wakho uqondile, bese uphakamisa isisindo eduze komzimba wakho.
- Gwema ukuhlala endaweni efanayo isikhathi eside. Vuka uhambehamba njalo ngemizuzu engama-20-30, welula umzimba wakho.
- Uma unezimpawu ezifana nobuhlungu bomhlane, ukungakwazi ukuzibamba, noma ubuhlungu obuvela emilenzeni yakho, bona udokotela ngokushesha ngoba kungaba yisimo esiphuthumayo.
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