Ukugijima kukukhokelo olufikeleleke kunabo bonke nakwizemidlalo, okukunceda ukujamelana nokunyuka okweqile, ukuqinisa impilo, ukusebenza ngokukhululeka komzimba nokuphucula isimo sengqondo . Olu luhlu oluthile lweenzuzo onokuzifumana ngokuhlala ugijima. Kubalulekile ukulungisa ngokufanelekileyo ishedyuli yokusebenza yabaqalayo, kuba imithwalo engqongqo ingakwazi ukuphazamisa ngokupheleleyo umnqweno wokusebenzisa. Kukho iingcebiso eziphambili eziza kwenza uqeqesho lukhululekile kunokwenzeka. Khumbula ukuba ukuba umnqweno wakho ukulahlekelwa isisindo, kubalulekile ekusebenzeni kuphela, kodwa nokutya ngokufanelekileyo.
Iingcebiso zokucwangcisa uqeqesho lokusebenza
Abantu abagijima ngokusa kusasa, baqinisekise ukuba oku kuyona ndlela ikhethekileyo yokuvuka kwaye uhlale uphapheme. Siyabonga ngalokhu, ngeli xesha kulula ukufeza imisebenzi yabo, ukwandisa umkhiqizo wabasebenzi. Ukongezelela, ukusetyenziswa kwentsasa kusasa ngakumbi, kuba umzimba awukhathali kwaye ulungele ukusebenza. Ekuqaleni, kuya kubakho umnqweno wokuyeka ukuqeqeshwa, kodwa oku kuqhelekileyo, kuba kuthatha ixesha ukuhlakulela umkhwa. Yingakho kubalulekile ukuba ube nefuthe elifanelekileyo eliza kukuvusa ekuseni kwaye uhambe uhambe. Kunconywa ukuba utshintshe indlela rhoqo ukuze iindawo ezifanayo zingabonakali.
Iingcebiso zokusebenza ekuseni kubaqalayo:
- Into yokuqala okumele uyenze ukuyibeka injongo kuwe, umzekelo, ufuna ukuqhuba ii-4 km ngosuku kwaye ufezekise esi siphumo malunga neeveki ezi-7-8. Oku kuya kwenza njengenkuthazo eyongezelelweyo ukuba ingayeki.
- Awukwazi ukuhamba ukugijima emva kokuba uvuke, kuba imisipha ayilungele umthwalo. Kubaluleke kakhulu kukufudumala, okwaneleyo ukuchitha i-5-10 imizuzu. Yinqumle izihlunu zomlenze kunye nomlenze, ukwenza ukujikeleza, ukuguquka kunye nezikwere.
- Ukwenza ishedyuli ehambayo yokulahleka kwesisindo, kubalulekile ukuqwalasela ukuba abaqalayo abavunyelwe ukuqhuba ixesha elide. Kubalulekile ukuhamba okuhambayo nokuhamba , kunye nokukhetha intambo efanelekileyo.
- Ekuqeqeshweni kokuqala, akudingeki ukuba uzame ukuqhuba u-10 km kwaye kukulungele ukuqala ukusuka kwi-1-1,5 km.
- Umthwalo kufuneka ukhule ngokuthe ngcembe ukwenzela ukuba inkqubela phambili ibonwa. Nangu kuphela ukuqwalasela umgaqo - awukwazi ukwandisa ixesha nganye ngeveki ngaphezulu kwe-10%. Ukuba awuhambanga le ngcebiso, umngcipheko wokulimala ukwanda.
- Naluphi na ngexesha lokuqala kokusebenza kokubili kukho intlungu engapheliyo okanye enye into engeyiyo, kuyafaneleka ukuba uthathe ikhefu. Ukuba intlungu ayidluli, kufuneka ufunde ugqirha. Mamela umzimba wakho, oza kukuxelela ngokuphina.
- Kubalulekile ukukhetha ixabiso elifanelekileyo, ngoko ke into efanelekileyo ithathwa njengento yokukhetha xa usenokuthetha ngokukhuselekileyo ngexesha usebenza ngaphandle kokukhahlela.
- Ukuthobela ishedyuli yoqeqesho eqhuba ekuseni, kuyacetyiswa ukusebenzisa izixhobo ezahlukeneyo kunye nezicelo eziza kukuvumela ukuba ulawule ixesha lokuhamba kunye ne-pulse. Sekunjalo kuya kwenzeka ukuba uqale ukuphuhlisa indlela kwaye uphulaphule umculo, oya kubakho uhlobo lokuvuselela.
- Ngexesha lokusebenza kubalulekile ukusela amanzi amaninzi ukunciphisa umngcipheko wokudambisa amanzi. Kukulungele ukusela ixesha elifutshane i-sips kwaye ungalindi kude kubekho ukoma okunzulu.
- Ukuba uhamba imihla ngemihla uyamangalisa, ke ukhethe lo msebenzi kunye nezinye izikhokelo ze-aerobic, umzekelo, ngokukhwela ngebhayisikili, intambo yokuqhawula, njl.
Ukunikezelwa kwezi ngcebiso, kunye neshedyuli efakweyo ekusebenzeni kwimimiselo yabaqalayo, ungasetyenziselwa imithwalo yemvelo kwaye uphumelele iziphumo ezithile. Emva kweemisipha, isifo sokuphefumula kunye nesimo senhliziyo sisetyenziselwa ukunyuka rhoqo, unokwandisa ixesha loqeqesho.