Ngethuba lethu, ngokuphindaphindiweyo kuninzi, abantu banyamezela umsebenzi ngokuqhuba ngokuhlwa. Oku kubangelwa ubunzima bokubuyiswa kwangaphambili kunye neshedyuli yomsebenzi. Kodwa, ukuze unciphise ubunzima, unokuzibandakanya ekuhambeni kokuhlwa, nangona akanalo isenzo esifana nesantasa.
Izinzuzo zoMsebenzi wokuhlwa
Ukuhlwa ngokuhlwa kunemiphumo emihle emzimbeni, ingakumbi kubantu abanomsebenzi wokuhlala. Ukugijima kusihlwa kukuvumela ukuba utshise i-kcal 500 ngomsebenzi ngamnye kunye ne-kcal 50 emva kokuvavanya xa ubuyisela umzimba, owuncedo xa usebenzisa ubusuku obunokulahleka kwesisindo. Olu qeqesho luya kunceda ukunyamezela emva komsebenzi womsebenzi, ukuvuselela iingcamango, ukulahla iziganeko ezithintekayo emini, zibe nefuthe elihle kwi-cardiovascular system, ukulungelelanisa imvelaphi ye-hormonal, ukuphucula ukulala.
Xa ucwangcisa ukusebenza kwakho, ungadlulisi iiklasi zakho ukuba usebenze ngexesha lokugqibela, ugijime ubuncinane iiyure ezingama-3-4 ngaphambi kokulala ukuze umzimba ulungele ukuphumla, ngaphandle koko unokuhlakulela ukulala .
Imithetho yohlwaya
- Ngaphambi kokuba kusebenze kuyimfuneko ukufudumala, kunokwenziwa ngokwenza izinto ezilula kunye nezigulana kunye nemigudu.
- Akufanele udle i-1-1.5 iiyure ngaphambi kokuba usebenze, oku kuya kukunika ukuphazamiseka kwaye akuyi kukuvumela ukuba ulahlekelwe ngamapounds angaphezulu.
- Uqeqesho kufuneka lugcine umyinge wama-30-40 imizuzu. Ukuba nguwe kuphela
qalisa ukusebenza, qalisa ngemizuzu eyi-15 kwaye ukwandisa ngokukhawuleza ixesha lokugijima. - Ebusuku kuqhutyelwa ukukhula okulula okulula nokusebenza ngokukhawuleza kunye nokukhawuleza (malunga malunga ne-100 m yokukhawuleza nganye kwi-400 m yokusebenza ngokuthula).
- Musa ukuhamba kunye ne-asphalt, oku kuyingozi kumalungu akho kunye nomgudu.
- Emva kokuba uqeqesho aluyekanga ngokukhawuleza, hamba ude ude ukuphefumula kunye ne-pulse.
- Akufanele usebenze imihla ngemihla, kuba umzimba ungumthwalo ongadingekile. Cwangcisa ukusebenza kwe-2-3 ngeveki, kubo uya kufumana impembelelo eninzi kunye nokuzonwabisa kunokuba kusebenze imihla ngemihla.