Omama abaningi bayesaba ukwenza ngisho nemisebenzi emincane kakhulu uma bethola ukuthi bakhulelwe. Bayayeka ukwenza izinto ezifana nokuhamba noma ukukhuphuka izitebhisi. "Ingabe kukhona okuzokwenzeka enganeni uma ngizivocavoca?" bayesaba. Kodwa bewazi ukuthi ukuzivocavoca ngesikhathi sokukhulelwa empeleni kuhle kakhulu kuwe nakumntwana wakho ezimweni eziningi? Izinganekwane eziningi ezazikhona manje sezichithwe ucwaningo olusha lwezokwelapha . Ake sibone ukuthi iqiniso liyini.
Cabanga nje, ukuthi kungaba kuhle kangakanani ukuhlala uphilile futhi unamandla phakathi nokukhulelwa kwakho. Ukuzivocavoca ngeke nje kukusize uzizwe ungcono ngokomzimba, kuzokusiza futhi uzizwe ujabule ngokwengqondo, futhi kuzokusiza ukuthi ululame ngokushesha ngesikhathi sokubeletha nokubeletha. Akukhona lokho kuphela, kodwa uma uphilile, ingane yakho izokhula iphilile.
Kodwa khumbula! Ngaphambi kokwenza konke lokhu, into ebaluleke kakhulu okufanele uyenze kuqala ukukhuluma nodokotela wakho. Kubalulekile ukuthola iseluleko esicacile sokuthi yikuphi ukuvivinya umzimba okungcono kakhulu kuwe ngokusekelwe esimweni sakho sempilo nokuthi kufanele ukwenze isikhathi esingakanani.
Uma ungakaze uzivocavoce ngaphambili (I-Novice)
Abantu abaningi abazivocavoci njalo ngaphambi kokuba bakhulelwe. Uma kunguwe lowo, kulungile. Akukephuzi kakhulu ukuqala manje. Kodwa akuwona umqondo omuhle ukuqala ukwenza izivivinyo ezinzima ngesikhathi esisodwa. Ake siqale kalula.
Ukuzivocavoca kuqinisa imisipha esekela isibeletho. Lokhu kunciphisa kakhulu ubuhlungu emhlane, ukuvuvukala kwemilenze, kanye nokukhathala ngesikhathi sokukhulelwa. Kuphinde kulungiselele umzimba izinselele zokubeletha.
Ngakho-ke yiziphi izivivinyo ezilula ongayenza?
- Ukuhamba Ngokushesha: Lolu uhlobo lokuzivocavoca olungcono kakhulu noluphephile. Ukuhamba imizuzu engama-20-30 ngosuku, izinsuku ezintathu kuya kwezine ngesonto kwanele. Uma ungakhuluma nomngane ngenkathi uhamba, yilelo ijubane elikufanele.
- Ukubhukuda Nokuvivinya Amanzi: Emanzini, isisindo sakho esibonakalayo sincishiswa cishe ngo-90%. Lokhu kunciphisa ingcindezi emalungeni akho. Ukubhukuda kusiza futhi ekunciphiseni ukugcinwa koketshezi okungadingekile emzimbeni nokulawula ukuvuvukala.
- I-Yoga: Kunezifundo ze-yoga eziqondene ngqo nabesifazane abakhulelwe. Ukuphefumula okujulile kusiza ukuphumula ingqondo, ukuqinisa imisipha, futhi kuwusizo olukhulu ekuzijwayezeni izindlela zokuphefumula ezidingekayo ngesikhathi sokubeletha.
Okubaluleke kakhulu: Lalela umzimba wakho uma uzivocavoca. Ungazicindezeli kakhulu kangangokuthi awukwazi ukukhuluma.Yileyo ndlela elula yokulinganisa. Uma uzizwa ukhathele, yeka. Indlela ozizwa ngayo ingase ihluke kusukela kolunye usuku kuya kolunye. Ngakho-ke zivocavoce ngokwendlela ozizwa ngayo ngalolo suku.
Uma usuvele ungumuntu okwazi ukuzivocavoca kahle (The Conditioned Athlete)
Kungenzeka ukuthi ubugijima, uphakamisa izinsimbi, noma wenza ezinye izivivinyo ezinzima ngaphambi kokuba ukhulelwe. Esikhathini esidlule, odokotela babevame ukukutshela ukuthi uyeke ukwenza zonke lezi zinto uma ukhulelwe. Kodwa manje ucwaningo lukhombisile ukuthi uma umzimba wakho usujwayele lezo zivivinyo, kulungile ukuqhubeka nazo. Vele wehlise ukuqina kancane.
Ucwaningo lukhombisile ukuthi abesifazane abanjalo babhekana nobunzima obuncane emzimbeni, babeletha kalula futhi ngokushesha, futhi balulama ngokushesha.
Kodwa khumbula lezi zinto:
- Nciphisa umfutho: Nciphisa ibanga kanye nesivinini ovame ukugijima ngaso. Uma uphakamisa izinsimbi, nciphisa isisindo bese wandisa inani lokuphindaphinda (r EPS ).
- Lalela umzimba wakho: Umzimba wakho ukutshela ukuthi, "Lokhu kukhulu kakhulu." Uma uzwa ubuhlungu besisu noma ukungakhululeki, yeka ngokushesha. Kungase kube yisikhathi sokuyeka ukugijima bese ushintshela ekugibeleni ibhayisikili noma ekubhukudeni.
- Yenza uhlelo nodokotela wakho: Kungcono ukukhuluma nodokotela wakho ngalokhu ngaphambi kokuba ukhulelwe bese udala uhlelo lokuzivocavoca olukufanele.
Ukuphepha kuqala! Qiniseka ukuthi ulandela le miyalelo.
Kungakhathaliseki ukuthi izinga lakho lokufaneleka komzimba lingakanani, kubalulekile ukulandela lawa macebiso okuphepha lapho uzivocavoca ngesikhathi sokukhulelwa.
| Izinto okufanele zenziwe (Okufanele Uzenze) | Okungafanele ukwenze |
|---|---|
| Phuza amanzi amaningi: Phuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca. Ukuphelelwa amanzi emzimbeni akukuhle kumama noma enganeni. | Ukuzivocavoca umzimba ngenkathi ulele ngohlangothi: Gwema ukuzivocavoca okuhilela ukulala ngohlangothi lwakho ngemva kwenyanga yokuqala. Lokhu kungacindezela umthambo omkhulu oletha igazi enhliziyweni. |
| Ukuzifudumeza Nokuzipholisa: Ungakhohlwa ukuzifudumeza ngaphambi kokuqala ukuzivocavoca kwakho kanye nokuzipholisa ngemva kwalokho. | Imidlalo eyingozi kakhulu: Gwema imidlalo yokuthintana (ibhola, i-basketball), imidlalo ehilela ukuwa (ukugibela amahhashi, ukushushuluza eqhweni), kanye nokuntywila nge-scuba ngokuphelele. |
| Gqoka izingubo ezifanele: Gqoka izingubo ezikhululekile, ezikhululekile ezimunca umjuluko. Gqoka i-bra esekelayo nezicathulo ezikhululekile. | Ungabunaki ubuhlungu: Uma uzwa ubuhlungu noma ukungakhululeki, ungabunaki bese uzivocavoca. Yeka ngokushesha. |
| Yidla ukudla okuhle: Yidla ukudla okunempilo ukuze ubuyisele amandla owasebenzisa ngesikhathi sokuzivocavoca. Kungcono ukudla ukudla okuncane okungu-5 noma okungu-6 ngosuku. | Ukugoba kwamadolo okujulile: I-hormone i-relaxin ekhishwa ngesikhathi sokukhulelwa ibangela ukuba amalunga akhululeke. Ngakho-ke, gwema ukuzivocavoca okubandakanya ukugoba kwamadolo okujulile. |
Uma uhlangabezana nalezi zimpawu, yeka ukuzivocavoca ngokushesha bese ubona udokotela!
Uma uzwa izimpawu ezifana nobuhlungu besifuba, ukopha kwesitho sangasese sowesifazane, ukufinyela kwesibeletho, ukuqhekeka kwezicubu zomzimba, ikhanda elibuhlungu, ukubona okufiphele, noma ubunzima bokuphefumula, yeka ukuzivocavoca ngokushesha bese uthintana nodokotela wakho. Uma kudingeka, ungangabazi ukuya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
Umlayezo Wokuya Nawe Ekhaya
- Qiniseka ukuthi uthola imvume kudokotela wakho ngaphambi kokuqala ukuzivocavoca ngesikhathi sokukhulelwa kwakho.
- Lalela ngokucophelela izimpawu umzimba wakho okunikeza zona. Uma uzizwa ukhathele, ubuhlungu, noma ungakhululekile, yeka ukuzivocavoca ngokushesha.
- Phuza amanzi amaningi ngesikhathi uzivocavoca. Gwema ukuphelelwa amanzi emzimbeni.
- Ngisho nokwenza into elula njengokuhamba imizuzu eyi-15-20 nsuku zonke kuzuzisa kakhulu kunokungawuvivinyi nhlobo umzimba.
- Zivocavoce ngenjabulo nangokulula. Lesi isipho esiyigugu kuwe kanye nengane yakho engakazalwa.
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