Amathiphu asheshayo
- Yima izikhathi ezimbalwa ngosuku ukuze uhlole amandla akho nokuqina kwakho.
- Umzamo weqiniso uyashisa; ubuhlungu obucijile noma obusemalungeni busho ukuma.
- Phatha ubuthongo obungebuhle nomoya ophansi njengezimpawu zokuthi ululame.
Iningi lethu liqeqeshelwe ukwedelela umzimba. Phumelela phakathi kokukhathala, weqe isidlo sasemini, unganaki umhlane oqinile, uphendule enye i-imeyili. Kungazwakala njengokuziqeqesha. Imvamisa kuwumsindo nje, ogubuzela izimpawu ezazizama ukusiza.
Umzimba wakho ugcina umbiko oqhubekayo ngokuthi wenza kanjani. Ukudangala okufika ngo-3 ntambama, ukuqina komhlathi wakho ngaphambi kokuba usho ukuthi kuwukucindezeleka, imilenze efile esho ukuthi ukuzivocavoca kwayizolo kudinga usuku lokuphumula. Kunegama ngisho nomuzwa ofunda lezi zimpawu zangaphakathi: i-interoception, ikhono lakho lokuzwa okwenzeka ngaphakathi kuwe. Abanye abantu bahlanganiswe ngokwemvelo. Kwiningi lethu kuyikhono, futhi njenganoma yiliphi ikhono liba bukhali ngokunakekela.
Kungani izimpawu zifanele ukwethenjwa
Umzimba awenzi umdlalo. Ukukhathala kuyisicelo sokuphumula. Indlala isicelo sokudla. Inhliziyo eshaya ngamandla nesifuba esiqinile kuyisistimu yesexwayiso eyenza umsebenzi wayo. Uma uzikhulumela njalo uphume kule miyalezo, kwenzeka izinto ezimbili. Izinkinga ezincane zikhulela zibe ezinkulu, kanti nomgudu uqobo lwawo uba nomsindo omkhulu, uze ungakwazi ngempela ukusho ukuthi ukhathele, ulambile, ukhathazekile, noma usuqedile nje.
Lokhu kubaluleke kakhulu ekunyakazeni. Abacwaningi abafunda ngokukhathala bathole ukuthi abantu abanokuqwashisa okungcono ngesimo sabo sangaphakathi, ngisho into eyisisekelo njengokuzwa ukushaya kwenhliziyo yabo, bavame ukuphatha umzamo nokululama ngokuhlakanipha okwengeziwe. Funda umzimba wakho kahle bese usukuma uphushe uma kunamandla, uphumule uma engekho. Wufunde kabi bese uzicola phansi.
Uphawu oluhle, uphawu olubi
Ingxenye yokulalela kahle ukwazi ukuthi imiphi imiyalezo esho ukuthi "qhubeka" nokuthi imiphi esho ukuthi "yima." Embalwa evela kaningi:
- Umzamo weqiniso ngokumelene nobuhlungu bangempela. Ukushisa kwesethi enzima noma ubuhlungu obungenamandla emuva kosuku noma ezimbili ngemva kokuzivocavoca okusha kujwayelekile. Ubuhlungu obucijile, obuzumayo, noma obugwazayo abukho. Nobuhlungu obungaphakathi elungeni abukho, noma ubuhlungu obuhlala isikhathi eside ngaphezu kwesonto.
- Ukukhathala ngokumelene nokuphelelwa amandla. Ukukhathala okuncane ungakuzivocavoca ukuzungeze. Kodwa ubuthongo obungebuhle, umoya ophansi noma ocasukayo, izinga lokushaya kwenhliziyo ephumule elikhuphukile, ukugqugquzeleka okunyamalele, nokugula kaningi kuyizimpawu zokuthi umzimba wakho awululami. Uma uphushwe isikhathi eside kakhulu, yileyo ndlela ukuzivocavoca ngokweqile okungena ngayo.
- Indlala ngokumelene nenye into. Indlala yangempela yakheka kancane kancane futhi noma yikuphi ukudla kuzwakala kukuhle. Isifiso esizumayo, esiqondile ngokuvamile kuwukucindezeleka, isithukuthezi, noma ukukhathala okugqoke ijazi lendlala.
- Ukucindezeleka ongakususa ngokumelene nokucindezeleka okubhajwe. Ukuqina okudamba ngemva kokuhamba noma ubuthongo obuhle basebusuku kwenza lokho okumele kukwenze. Ukuqina okungadedeli, osekugxile emahlombe akho, esiswini sakho, nasebuthongweni bakho amasonto, kucela okungaphezu kwesixazululo esisheshayo.
Indlela yokuthi empeleni ube ngcono kukho
Awukufundi kabusha lokhu ngokucabanga kanzima. Ukufunda kabusha ngokuzihlola, ngobumnene nakaningi, kuze kube yinto oyenza ngokwemvelo.
- Yima uhlole. Izikhathi ezimbalwa ngosuku, yima uzibuze: anjani amandla ami, ngiphethephi ukuqina, ngempela ngilambile noma ngomile? Imizuzwana eyishumi yanele. Uvele uphinde uvule umugqa nje.
- Qamba lokho okutholayo. Ukubeka umuzwa ngamagama acacile ("ngivuke ngikhathele," "umhlane wami uqinile kusukela ekuseni") kwenza kube lula ukwenza ngawo futhi kususe okunye kobukhali bawo.
- Zama impendulo encane kunazo zonke. Ukhathele? Ukuphumula okufushane noma ikhefu langempela, hhayi elinye ikhofi. Uqinile? Imizuzu emibili yokwelula noma ukuhamba kancane. Wakha kabusha ukwethemba kokuthi lapho umzimba ukhuluma, uzophendula.
- Wehlise ijubane kwezinye izikhathi. Ukudla ngaphandle kwesikrini, ukuhamba ngaphandle kwama-earbuds, ukulala uthule umzuzu ngaphambi kokulala. Ukuthula yilapho izimpawu ezicashile ekugcineni zizwakala khona.
Lokhu akumayelana nokulalela bonke ubuhlungu obuncane noma ukuphatha yonke intambama okhathele ngayo njengenhlekelele. Kumayelana nokubuyela ekukhulumeni nawe, ukuze izimpawu ozitholayo zibe yilezo ongazifunda.
Nini ukuletha usizo olwengeziwe
Ezinye izimpawu zidinga uchwepheshe, hhayi ukuzihlola. Ubuhlungu obukhulu, obuqale kungazelelwe, noma obungadambi bufanele amehlo kadokotela. Kanjalo nokukhathala ukuphumula okungabonakali kukuthinta, ngoba ukudinwa okungapheli kungaba nezimbangela zezokwelapha ezifanele ukuhlolwa. Futhi uma izimpawu ezinomsindo omkhulu kunazo zonke zingezomzwelo, ubunzima obungasuki, ukukhathazeka okulawula usuku, umuzwa wokuthi konke kuningi kakhulu, lokho kufanele ukuxoxwe nodokotela noma udokotela wengqondo. Ukulalela umzimba wakho kufaka phakathi ukuqaphela lapho ukutshela ukuthi ufinyelele osizweni.
Ube uthwele ithuluzi elihle ngokumangalisayo impilo yakho yonke. Lisekhona ngaphakathi, lisabika. Umsebenzi nje ukukhuphula umsindo futhi wethembe lokho okuzwayo.
Imithombo
- Cleveland Clinic, Overtraining Syndrome: Symptoms, Causes & Treatment Options
- Cleveland Clinic, Delayed Onset Muscle Soreness (DOMS): What It Is & Treatment
- National Center for Biotechnology Information, Effect of the subjective intensity of fatigue and interoception on perceptual regulation and performance during sustained physical activity