Ingabe ingane yakho iphatha isikhwama esikhulu esikoleni ekuseni? Izincwadi, ibhokisi lesidlo sasemini, ibhodlela lamanzi... Ngakho konke lokhu, isikhwama siba nzima kakhulu, akunjalo? Ngakho-ke, uma lesi sikhwama singasetshenziswa kahle, singadala izinkinga hhayi emhlane nasentanyeni yezingane zethu kuphela, kodwa nasemzimbeni wazo wonke. Namuhla, ake sixoxe ngezinkinga ezingabangelwa yilesi sikhwama sesikole nokuthi singazigwema kanjani.

Kwenzekani uma usebenzisa isikhwama sesikole ngendlela engafanele?

Kalula nje, uma isikhwama sangemuva singasetshenziswa kahle, singaholela hhayi ezinkingeni zomhlane kuphela, kodwa ngisho nasekulimaleni. Ake sibone ukuthi lokho kwenzeka kanjani:

• Ukuncika emuva nokuncika phambili: Cabanga nje, lapho isisindo sesikhwama sangemuva sikhula, leso sisindo sibonakala sengathi siyamdonsa umntwana emuva. Ngemuva kwalokho umntwana uncika phambili ngokuzenzakalelayo ukuze asilinganise. Uma uncika phambili njalo kanje, kunethuba elikhulu lobuhlungu entanyeni, ehlombe nasemhlane . Lokhu kuyinkathazo ingane eyenzayo ngaphandle kokuqaphela. Uma izimo ezinjalo ezingalungile (izinkinga zesimo) ziqhubeka, ngisho nokugoba kwemvelo komgogodla kungashintsha.

• Ukuthwala isikhwama sehlombe ehlombe elilodwa: Abanye abantwana bathwala isikhwama sehlombe ehlombe elilodwa kuphela. Noma baphatha isikhwama se-messenger. Lokhu kubangela ukuthi isisindo sibe sohlangothini olulodwa, ngakho bazama ukulinganisela isisindo kolunye uhlangothi. Lokhu kungaholela ebuhlungwini obuphezulu nobaphansi emhlane , kanye nokucindezeleka kwamahlombe nentamo . Ukuze kube sobala, kubeka ingcindezi engadingekile emisipheni yohlangothi olulodwa lomzimba.

• Izintambo eziqinile nezikhululekile: Uma izintambo ezikulesi sikhwama ziqinile kakhulu, zingasika ehlombe. Lokhu kungabangela ukungakhululeki, ukuqaqamba, futhi ngezinye izikhathi ukulahlekelwa umuzwa ezandleni naseminweni . Lokhu kungenxa yokuthi izintambo zingacindezela imizwa nemithambo yegazi ehlombe. Lokhu kubizwa ngokuthi "ukucindezelwa kwemizwa" ngokwezokwelapha.

• Ingozi eyengeziwe yokuwa: Ukuphatha isikhwama esinzima kungenza ingane ingalingani. Lokhu kungenza kube lula ukuthi iwe, ikakhulukazi lapho ikhuphuka izitebhisi noma igibela ibhasi . Cabanga nje, ngisho nokushelela okuncane kungenza kube nzima ukulawula ingane yakho ngesisindo sesikhwama. Ukuwa okunjalo kungaholela ekulimaleni okukhulu, njengokuphuka kwamathambo.

• Ukuvimbela kanye Nengozi Kwabanye: Izingane eziphethe izikhwama ezinkulu ngezinye izikhathi aziqapheli ukuthi izikhwama zazo zithatha isikhala esingakanani. Ngakho-ke lapho zijika, noma zihamba ezindaweni ezixineneyo (njephakathi kwezihlalo ebhasini lesikole) , izikhwama zingashaya ezinye . Futhi, izikhwama ezinkulu ezishiywe phansi zingakhuba ezinye izingane, futhi ngezinye izikhathi isikhwama singawela enganeni . Lokhu futhi kuyinto esingacabangi ngayo nhlobo, akunjalo?

Ngingazi kanjani ukuthi kunenkinga ngesikhwama sami?

Kunezimpawu ezimbalwa ongaziqaphela ukuze ubone ukuthi isikhwama sakho sikubangela inkinga. Naka lezi:

• Ingabe kuzwakala kunzima kakhulu ukugqoka nokukhumula isikhwama?
• Ingabe kufanele ugobe phambili ngenkathi uphethe isikhwama?
• Ingabe uvame ukuba nobuhlungu emhlane?
• Ingabe uvame ukuba nobuhlungu emahlombe nasentanyeni yakho?
• Uzizwa ungenamizwa noma ubuthakathaka ezandleni noma eminweni yakho?

Uma unalezi zimpawu, kufanele wehlise isisindo sesikhwama sakho noma ushintshe indlela osiphatha ngayo. Uma usenobuhlungu emhlane, ukungazweli ezingalweni nasemilenzeni, noma umuzwa wobuthakathaka, kungcono ukubona udokotela ukuze akunike iseluleko . Ungase udinge usizo lodokotela we-physiotherapist.

Ngakho-ke, ukhetha kanjani isikhwama esifanele?

Khumbula la maphuzu ukuze ukhethe isikhwama esizokusiza, hhayi esizosebenza ngokumelene nawe:

• Izikhwama zangemuva zingcono kakhulu: Izikhwama zangemuva zingcono kunezikhwama zamahlombe noma izikhwama zezithunywa zokuphatha izinto ezifana nezincwadi. Isizathu salokhu ukuthi isisindo sesikhwama sisatshalaliswa ngokulinganayo emzimbeni wonke. Imisipha enamandla kakhulu emzimbeni wethu, okungukuthi imisipha yangemuva neyesisu, isekela isikhwama.

• Qaphela ukuthi yenziwa kanjani:
• Imichilo ebanzi nenezimbobo: Funa isikhwama esinemichilo emibili embobo kahle ehamba phezu kwamahlombe womabili. Uma imichilo ibanzi, kungcono . Ngale ndlela, isisindo asigxili endaweni eyodwa, kodwa sisakazwa emahlombe.
• Ibhande lesinqe: Kungumqondo omuhle ukukhetha isikhwama esinebhande lesinqe . Lokhu kuzosabalalisa isisindo hhayi nje kuphela emahlombe akho kodwa nasesinqeni sakho, kunciphisa ukucindezeleka emhlane wakho.
• Izingxenye eziningi: Uma isikhwama sinezingxenye eziningi, singasiza ekusabalaliseni isisindo. Kulula futhi ukugcina izinto ezisindayo kakhulu ziseduze nomzimba wakho.
• Isikhwama semali esincane: Uma isikhwama semali silula, kulula ukulawula isisindo esiphelele sezinto oziphethe. Kunezikhwama zemali ezinesisindo esingamakhilogremu ambalwa kuphela uma zingenalutho. Lezo azilungile nhlobo.

Kufanele ngisebenzise kanjani isikhwama?

Kubaluleke kakhulu ukulandela lawa macebiso ukuze ugweme ubuhlungu bomhlane nezinye izinkinga.

Ake sinciphise isisindo sesikhwama!

• Kungakhathaliseki ukuthi isikhwama senziwe kahle kangakanani, uma sinesisindo esincane, kungcono emzimbeni wakho . Ngokuvamile, isikhwama akufanele sibe nesisindo esingaphezu kuka-10% kuya ku-20% wesisindo somzimba wakho. Isibonelo, uma unesisindo esingu-50 kg, isikhwama sakho akufanele sibe nesisindo esingaphezu kuka-5 kuya ku-10 kg. Uma ungumntwana omncane, leli nani kufanele libe ngaphansi nakakhulu. Ungahlola isisindo sesikhwama usebenzisa isikali sokugeza ekhaya.
• Ngaphandle kokuphatha izincwadi esikhwameni sakho usuku lonke,Sebenzisa ilokha yesikole njalo . Khipha izincwadi kuphela uma kudingeka. Kungaba ngcono nakakhulu uma ungashiya izincwadi ongazidingi emsebenzini wesikole esikoleni.
• Uma upakisha isikhwama sakho, hlela izinto ezisindayo kakhulu eduze komhlane wakho . Lokho kusho ukuthi ngaphakathi kwesikhwama, uthinte umhlane wakho.
• Ungalahli konke egunjini eliyinhloko. Sebenzisa amaphakethe aseceleni kanye nezinye izingxenye esikhwameni ukuze usakaze isisindo .
• Uma isikhwama sakho sisinda kakhulu, khipha izincwadi ezimbalwa ezingabalulekile esikhwameni sakho uziphathe ngesandla . Nakuba kungaba nzima ukwenza lokhu nsuku zonke, kuyisisombululo esihle sezinsuku ezinzima kakhulu.

Nansi indlela yokuphatha nokuphatha isikhwama kahle!

• Sebenzisa zombili izintambo zamahlombe . Izikhwama ezithwalwa ehlombe elilodwa, esifubeni, noma ngentambo eyodwa kuphela zingabeka umthwalo ongadingekile emisipheni. Kungabangela nokungalingani.
• Qinisa izintambo ukuze isikhwama silingane kahle nomzimba wakho . Uma izintambo zikhululekile futhi isikhwama silenga phansi, kunokucindezela okukhulu emhlane wakho. Isikhwama kufanele sisatshalaliswe ngokulinganayo phakathi nomhlane wakho , singalenganga phansi sibheke ezinqeni zakho.
• Ukulimala emhlane kungavinjelwa kakhulu ngokuphakamisa isikhwama kahle . Njenganoma iyiphi into esindayo, goba amadolo akho, gcina umhlane wakho uqondile, bese ubamba isikhwama ngezandla zombili emahlombe akho . Ukugoba ngokuzumayo ukuze uphakamise kungabangela umonakalo omkhulu emhlane wakho.

Ingabe kubalulekile ukuqinisa ingaphakathi lethu?

Yebo, kubaluleke kakhulu! Enye yezindlela ezinhle kakhulu zokuvimbela izinkinga zomhlane ukuqinisa imisipha emzimbeni wakho esiza ukugcina umzimba wakho uzinzile, ikakhulukazi imisipha yakho engezansi kanye nesisu . Uma le misipha iqinile, umgogodla wakho uzoba nokusekelwa okukhulu ukusekela isisindo sesikhwama sangemuva. Ukuzivocavoca okuyisisekelo ekuqeqeshweni kwesisindo, i-Pilates, kanye ne-yoga kuwusizo kakhulu kulokhu. Lokhu kuthuthukisa amandla akho angaphakathi. Kungumqondo omuhle ukwethula lezi zinhlobo zokuzivocavoca ngendlela efanele izingane.

Ngakho-ke, yiziphi izinto ezibaluleke kakhulu esizifundile namuhla? (Umyalezo Wokuya Ekhaya)

Ngakho-ke, kubaluleke kakhulu ukukhumbula la maphuzu ukuze wenze isikhwama sesikole sengane yakho sibe umngane wayo omkhulu, kunokuba sibe yinto ephazamisayo.

• Qaphela isisindo sesikhwama: akufanele sibe ngaphezu kuka- 10% kuya ku-15% wesisindo somzimba wengane. (Ezinye izindawo zithi u-20%, kodwa ezinganeni ezincane lokho kungase kubonakale sengathi kukhulu kancane, ngakho ake sicabange ngo-15% njengomkhawulo ophezulu).
• Khetha isikhwama esifanele: Khetha isikhwama esilula esinezintambo ezibanzi, ezifakwe amaphedi, ibhande lesinqe (kungcono uma linalo), kanye nezingxenye eziningana.
• Sebenzisa kahle:Gqoka zombili izintambo, uzigcine ziseduze nomzimba wakho, bese ubeka izinto ezisindayo kakhulu eduze nomhlane wakho. Uma uphakamisa usuka phansi, goba amadolo akho bese uphakamisa.
• Lalela umzimba wengane yakho: Uma ingane yakho ikhala ngobuhlungu bomhlane, ubuhlungu bentamo, noma ukungazweli ezandleni zayo, ungakushayi indiva. Yiya kohlolwa ngokushesha.
• Qina: Yazisa ingane yakho ngokuzivocavoca nemidlalo eqinisa imisipha engaphakathi.

Khumbula, uma unakekela lezi zinto usemncane, ungagwema izinkinga eziningi zesikhathi eside njengobuhlungu bomhlane kanye nobuhlungu bentamo lapho ukhula. Ngiyethemba ukuthi lawa macebiso azokusiza wena nengane yakho niphile kamnandi nomhlane ophilile!

Izikhwama zesikole, ubuhlungu bomhlane, impilo yezingane, Ukuphepha kwesikhwama seqolo, umgogodla, ukuma okufanele, izingane zesikole