Amathiphu asheshayo
- Shintsha into eyodwa, hhayi wonke umjikelezo.
- Nciphisa isivinini kuze kuhlanzeke, bese uphinde ukhulise isivinini.
- Cela umuntu oyedwa onekhono elingaphezulu isixazululo esisodwa esiqondile.
Sekuyizinyanga ezinhlanu, futhi amahora usawafaka. Awuphuthelwanga lutho olukhulu, usavula lokho okwakumele ukwenze ngezinsuku ozibekile, futhi ngokwesilinganiso esifanele wenze konke ohlelo olukudingayo. Yileyo ingxenye enzima, futhi seyidlulile. Iningi labantu alifiki nasezinyangeni ezinhlanu kunoma yini abayenzayo.
Futhi umsebenzi usabukeka njengoba wawubukeka ngenyanga yesithathu.
Yilapha abantu abaningi abazimisele ngempela bengaphatheki bezinqumela ngasese ukuthi sebefinyelele ephusheni labo. Akunjalo. Ukuma akusiwo umqondo wokuthi ikhono seliphelile, ngaphandle kwezikhathi ezimbalwa kakhulu. Kuyinkinga yesisindo. Ukuzijwayeza sekwaba lula kakhulu, futhi ukuzijwayeza okulula kugcina ikhono kahle kodwa akulithuthukisi. Isixazululo akuwona amahora amaningi awenza into efanayo. Kuwukushintsha lokho amahora akucela kuwe, kwenziwa into eyodwa ngesikhathi ukuze ubone ukuthi yisiphi isishintsho esenze umsebenzi.
Kungani ngingathuthuki nakuba ngizijwayeza nsuku zonke?
Ngoba sewukwazi ngokwanele leyo minyaka yomsebenzi kangangokuthi sewungasayidingi kanzima. Ikhono lithuthuka lapho ukuzijwayeza kucela into ongakwazi ukuyenza kahle, kepha ngemva kwezinyanga ezimbalwa zokuphindaphinda, ukuzijwayeza okuningi kuyeka ngokungabonakali ukucela lokho.
Indawo ecacile kakhulu yokubona lokhu kwenzeka igym, lapho isisindo siyinombolo. Yenza ama-push up ayishumi ngosuku, umzimba wakho uyakuvumelana namashumi ayishumi bese uyama, futhi akukho ukuqhubeka noma kanjani okuzoshintsha lokho ngaphandle kokuthi isidingo siyashintsha. Abaqeqeshi babiza lokhu ukuthi ukwengeza isisindo ngokuqhubekayo, futhi umqondo ufana nomunye, noma isisindo simayelana nobunzima, isivinini, ubunzima bomsebenzi noma ukunemba.
Ucwaningo lukhomba kanye lokhu, kodwa ngenye indlela. Lapho ucwaningo olukhulu (i-meta-analysis) luhlanganisa yonke imikhakha lapho ukuzijwayeza okucatshangelwe kwalinganiswa khona, ababhali baphetha ngokuthi ukuzijwayeza kubalulekile, kodwa hhayi njengoba kuthiwa kubalulekile kangako, okuyindlela enye yokusho ukuthi amahora wodwa awanquma umphumela. Amahora asengumthengo wokungena. Kepha lokho amahora akucela kuwe kuyingxenye ongakushintsha namuhla.
Ngakho-ke, thatha ukuma njengempendulo yolwazi, hhayi njengesinqumo esigcinile. Ukuzijwayeza kwakho kusebenza ncamashi njengoba kwakuhlelwe. Okudinga ukushintshwa ukuhlelwa kwakho, futhi konke okulandelayo kudinga kakhulu kunalokho okwenzayo manje, hhayi kancane.
Yiyiphi into engimele ngiyishintshe kuqala?
Shintsha into eyodwa, hhayi ezinhlanu, futhi ukhethe leyo eyenza umsebenzi wamanje ube nzima kakhulu kuwe uqobo. Izinto ezivamile ezinhlanu ubunzima, isivinini, usayizi womgomo, isibopho, kanye nokunaka, futhi ukushintsha eziningi kanyekanye kuqinisekisa ukuthi uma into ishintshe, ngeke wazi ukuthi yini eyishintshile.
- Nyusa ubunzima. Yenza izinga elilandelayo: elisindayo kakhulu, elisheshayo kakhulu, elide kakhulu, elinzima kakhulu. Ukwenyuka okuncane kakhulu ongakuzwa ngempela yikhona okufanele.
- Nciphisa isivinini. Kuphambene nendlela ovame ukucabanga ngayo, kepha kuvame ukuba isixazululo esisheshayo kunazo zonke. Nciphisa kuze kube ukuthi kuhlanzekile ngempela, bese uphinde wakha isivinini kabusha. Isivinini esizijwayezwe phezu kokungahlelekile kuphelela nje ekwenzeni ukungahlelekile kube okuphakade.
- Nciphisa umgomo. Yeka ukuzijwayeza yonke ingoma bese uzijwayeza kuphela izigaba ezine ezihlulwayo. Iningi lokuma yimizuzwana emithathu embi ehlezi ngaphakathi kwemizuzu emibili emihle.
- Faka isibopho. Ithuba elilodwa kuphela. Ngaphandle kwamanothi. Ingxenye yesikhathi. Izibopho ziphoqa isixazululo esihlukile, futhi isixazululo esihlukile yikho ngempela okushodayo lapho kunokuma.
- Shintsha lokho okuqaphelayo. Ukuphindaphinda okufanayo, kepha into ehlukile oyibhekayo: ukuphefumula kwakho, isikhathi sakho, umsindo kunezandla.
Nika inguqulo eshintshiwe igama layo lodwa emanothini akho futhi uyiphathe njengomjikelezo omusha. Awenzi into endala ngamandla amakhulu. Wenza into ehlukile ngempela, futhi ifanele umugqa wayo.
Yinike ithuba elifanele ngaphambi kokuyilahla. Cishe zonke lezi ziye zizwakale zimbi ngesonto lokuqala, ngoba usanda kususa inguqulo yomsebenzi owawuyazi kahle bese ubeka esikhundleni sayo eyodwa ongakayazi. Lokho kwehla akubonisi ukuthi isishintsho sehlulekile kodwa kubonisa ukuthi siyasebenza, futhi ukudideka phakathi kwalezi zombili yikho okwenza abantu baphindaphinde izixazululo ezinhlanu ngenyanga bese bengagcini nakunye kuzo.
Ngingakuthola kanjani ukubuka okusizayo okuvela ngaphandle emsebenzini wami?
Cela umuntu oyedwa onekhono elingaphezulu kwelakho isixazululo esisodwa esiqondile, hhayi impendulo ejwayelekile. Isicelo esingacacile sikhipha impendulo engacacile, futhi umuntu omcelile uzosebenzisa umoya wakhe omuhle ekukhuthazeni kunokusiza ngempela.
Isicelo esisebenzayo sinezingxenye ezintathu: ubuzama ukwenzani, ucabanga ukuthi yini engahambi kahle, kanye nento eyodwa ofuna bayibheke. Isibonelo: nangu isigaba sesishiyagalolunye, isandla sami siyaqina lapho ngishintsha, ngitshele ukuthi kwenzenjani esihlakaleni sami. Lokho kubadlela imizuzwana engamashumi ayisishiyagalolunye kuphela, kodwa kukunika isiqondiso senyanga eyodwa. Ngokuvamile uzothola impendulo engcono kumuntu ophambili kunawe ngeminyaka emibili kunomuntu ophambili ngeminyaka engamashumi amabili, ngoba usakhumbula kahle isixazululo.
Uma ungenamuntu, thenga ihora elilodwa. Ihora elilodwa elikhokhelwe nothisha omuhle, eliqondiswe embuzweni owodwa owubhale phansi ngaphambili, libaluleke kakhulu kunenyanga yokuqagela futhi libiza kancane kunalokho abantu abaningi abakuchithela izinsiza. Thumela umbuzo kusenesikhathi ukuze ihora liqale ngempendulo, hhayi ukufinyelela kuyo kuphela ngomzuzu wamashumi amahlanu.
Ngingamnika bani inothi eliqondile?
Umuntu osemuva kwakho cishe ngonyaka, futhi enze lokhu kule nyanga, hhayi ngesinye isikhathi esizayo. Ukunika inothi eliqondile likhono elifanayo nokulithola, libiza cishe imizuzu engamashumi amabili, futhi yindlela esheshayo kakhulu yokuthola ukuthi ngempela uyaqonda yini isixazululo obesizinika sona wena uqobo.
Nayi indlela okusebenza ngayo, ishiwo ngokucacile hhayi ngokuthambisa. Lapho ubuka umzamo womuntu omunye futhi uzama ukuqondisisa ukuthi yini okufanele ishintshwe, kudingeka uguqule imizwa ibe umyalelo. Yilokho kuguqula lapho uthola khona ukuthi yiziphi izingxenye zendlela yakho yokwenza ongazichaza, kanye nezingxenye obuye wazitshela nje ngaphandle kokuchaza kahle. Umusho ophazamiseka kuwo lapho uchaza yigebe ekuqondeni kwakho, futhi kumuntu osesigabeni sokuma leyo ulwazi ongeke ulithole ngenye indlela.
Kwenze ngendlela obungathanda ukuthi kwenziwe kuwe. Into eyodwa eqondile, eqanjiwe ngegama, kanye nento engazanywa esikhundleni sayo. Bese uthi yini abayenze kahle, ngamagama, uzwakale, phambi komuntu umbono wakhe obalulekile kubo, ngoba ukubongwa okuqondile obala kubiza umusho owodwa kuwe kepha kubagcina sengathi bathole ukukhushulwa. Bathola indlela eshesha abanye abazama ukuyifinyelela kancane kancane. Wena uthola imephu eqinisekile yezikhala zakho. Kokubili lokhu kuqinisekile, futhi akukho lapho okulinda khona kuze kufike lapho usubufinyelele khona.
Ngiyibambe isikhathi esingakanani inguqulo entsha ngaphambi kokuyahlulela?
Amasonto amathathu, noma cishe izikhathi ezingamashumi amabili zokuzijwayeza, ngaphambi kokuba unqume ukuthi isishintsho sisebenzile yini. Amakhono avumelana ngesikhathi esibuthaka kunento ekhuthazayo, futhi ukwahlulela inguqulo entsha ngemva kwezinsuku ezine yindlela abantu abaphindaphinda ngayo izixazululo ezinhlanu ngenyanga bese bephetha ngokuthi akukho okusebenzayo.
Lena ingxenye ezolile yendlela, futhi iyingxenye enzima ngokufanayo. Ukulinda lapha akusiso isineke esikhundleni sokuthuthuka, kuyilokhu okukuvumela ukuhlukanisa isiginali emsindweni, futhi kukuvimbela ekutheni ushintshe indlela yakho yonke ubusuku nobusuku. Bhala phansi usuku oluqale ngalo inguqulo entsha, kanye nosuku olungamasonto amathathu kamuva. Ungaphindi uvule lo mbuzo phakathi naleso sikhathi.
Ukuma yinkinga yesisindo
Akekho umuntu oyingcweti yangempela kunoma yini owafinyelela lapho ngaphandle kwezinyanga lapho kungabonakalanga lutho. Umehluko phakathi kwabantu abaphuma kolunye uhlangothi nabantu abema, awuwona kaningi ikhono futhi awuwona kaningi amahora. Elinye iqembu liyithathe indawo eyisicaba njengolwazi bese lishintsha isisindo. Elinye iqembu liyithathe njengesinqumo esigcinile.
Ngakho-ke, nyusa ubunzima. Kubambe amasonto amathathu. Thola inothi elilodwa eliqondile, futhi unike elinye. Awukho ephusheni lakho. Ukhona esiqongweni senguqulo yamanje yomjikelezo, futhi kuhlala kukhona enye inguqulo elandelayo.
Imithombo
- Cleveland Clinic, Umhlahlandlela Wakho Olula Wokuqeqeshwa Ngokwengeza Isisindo Ngokuqhubekayo
- ACSM's Health & Fitness Journal, Izindlela Eziyishumi Zokusebenzisa Umgomo Wokwengeza Isisindo Ngokuqhubekayo
- PubMed, Ukuzijwayeza okucatshangelwe nokusebenza emculweni, imidlalo, ezemidlalo, imfundo, nakwimisebenzi: ucwaningo oluhlanganisiwe