Kwabasebenzi baseofisini abaxakekileyo, ikhefu lesidlo sasemini lisenokuba lelona xesha lixabisekileyo elinokuncitshiswa ukuze kwenziwe umthambo.i-treadmillemini ngokwenene lukhetho olufanelekileyo. Ayinakuphucula nje kuphela ukusebenza kwentliziyo nemiphunga kodwa ikwanceda ukuhlala uphaphile emva kwemini. Kodwa umntu angawugqiba njani ubuthongo ngokukhuselekileyo nangokufanelekileyo ngexesha elifutshane? Ezi ngcebiso zilandelayo ziya kukunceda ulungiselele ngokwesayensi umthambo wakho wasemini.
Ulungiselelo lwexesha kufuneka lube lolufanelekileyo
Eyona nto ibalulekileyo ekubalekeni ngexesha lekhefu lesidlo sasemini kukulawula ixesha elabelwe kakuhle. Kucetyiswa ukuba ikhefu lesidlo sasemini lahlulwe libe ngamacandelo amathathu: ukulungiselela ngaphambi kokutya, ixesha lokuzilolonga kunye nokubuyisela ubomi esiqhelweni kunye nohlengahlengiso. Ukuba ikhefu lakho lesidlo sasemini liyiyure enye kuphela xa lilonke, ungalicwangcisa ngolu hlobo: yenza amalungiselelo alula okufudumeza kunye nokulungiselela ngaphambi kokubaleka kwimizuzu eli-10 yokuqala, sebenzisa imizuzu engama-30 ukuya kwengama-35 ukubaleka kunye nokuzolula phakathi, kwaye ubeke ecaleni imizuzu eli-15 ukuya kwengama-20 yokucoca kunye nokutya okulula ekupheleni.
Ingqwalasela ekhethekileyo kufuneka inikwe ixesha eliphakathi kokuzilolonga nokutya. Kuphephe ukubaleka kwangoko emva kwesidlo sasemini, kuba kunokubangela ukungakhululeki esiswini. Akukhuthazwa nokubaleka ungenanto esiswini, kuba kunokukhokelela kwi-hypoglycemia. Indlela efanelekileyo kukutya inani elincinci leecarbohydrate ezicolwa lula, ezifana neebhanana okanye isonka sengqolowa epheleleyo, iyure enye ngaphambi kokubaleka ukuze unike amandla okuzilolonga.
Ubunzima bomthambo kufuneka bube phakathi
Ukubaleka ngexesha lesidlo sasemini akuyonto yokhuphiswano kwaye akukho mfuneko yokubaleka ngamandla aphezulu. Kucetyiswa ukubaleka ngamandla aphakathi ngesantya esingaguqukiyo kwaye ugcine isigqi esivumela incoko eqhelekileyo. Kwabaqalayo, bangaqala ngokuhamba ngokukhawuleza baze batshintshele ekubalekeni kancinci kancinci. Kucetyiswa ukuba iseshoni nganye yokubaleka iqhubeke kwimizuzu engama-20 ukuya kwengama-30. Ngale ndlela, ungafikelela kwisiphumo sokuzilolonga ngaphandle kokudinwa kakhulu kwaye uchaphazele umsebenzi wakho emva kwemini.
Ukuzifudumeza ngaphambi kokubaleka kubaluleke kakhulu. Ngenxa yokuhlala ixesha elide kusasa, izihlunu ziqinile. Ukuqala ukubaleka ngokuthe ngqo kunokubangela ukwenzakala. Kucetyiswa ukuba uqale wenze imizuzu emi-5 yemisebenzi yamalungu kunye nokolula umzimba, njengokuphakamisa imilenze ephezulu kunye nokukhaba umqolo, ukuze umzimba wakho ulungele. Emva kokubaleka, kufuneka wenze nemizuzu emi-5 ukuya kweli-10 yokolula umzimba, ugxile ekuphumzeni izihlunu zamathanga akho, amathole kunye nesinqe.
Amalungiselelo ezinto zokuhamba awanakutyeshelwa
Kubalulekile ukulungiselela kwangaphambili ukubaleka ngexesha lesidlo sasemini. Kulukhetho lobulumko ukuba neseti yezixhobo zemidlalo eofisini, kuquka iimpahla zemidlalo eziphefumlayo nezomileyo ngokukhawuleza, iikawusi zokubaleka ezikhethekileyo kunye nezihlangu zemidlalo ezifanelekileyo zokubaleka ngaphakathi. Khumbula ukulungiselela iitawuli ezicocekileyo kunye neempahla ezisele. Emva kokuzilolonga, yomisa ukubila kwakho ngexesha kwaye utshintshe iimpahla zakho ukuze ungangenwa ngumkhuhlane.
Ukunika amanzi emzimbeni kubalulekile. Ngexesha lomsebenzi wasekuseni, kubalulekile ukugcwalisa amanzi. Ungasela amanzi amancinci imizuzu engama-30 ngaphambi kokuba ubaleke. Ukuba uziva unxaniwe ngexesha lokubaleka, ungasela iingqayi ezincinci. Emva kokubaleka, sela iziselo ze-electrolyte ezifanelekileyo. Nangona kunjalo, kubalulekile ukulawula indlela osela ngayo amanzi ukuze uphephe ukuya kwigumbi lokuhlambela rhoqo emva kwemini, nto leyo enokuchaphazela umsebenzi wakho.
Iimeko ezikhethekileyo zifuna uhlengahlengiso
Ayizizo zonke iintsuku zokusebenza ezifanelekileyo ukulala nokubaleka. Ukuba uxinezelekile kwaye udiniwe emsebenzini kusasa okanye awulali ngokwaneleyo, kuyacetyiswa ukuba utshintshele kumthambo onzima okanye uthathe ikhefu ngokuthe ngqo. Xa ujongene nemozulu embi kakhulu (njengobushushu obuphezulu ehlotyeni) okanye umgangatho womoya ophantsi, isicwangciso sokuzilolonga naso kufuneka silungiswe. Kungcono ukuba abafazi bayeke ukubaleka kwiintsuku ezintathu ngaphambi kokuba baye exesheni kwaye batshintshele kwi-yoga ethambileyo okanye ekuhambeni endaweni yoko.
Imeko yeofisi nayo kufuneka ithathelwe ingqalelo. Ukuba inkampani ayinazo izixhobo zokuhlamba, ungakhetha umthambo osebenzisa amandla aphantsi okanye ucoce nje ngee-wipes ezimanzi. Ukuba unexesha elincinane emva kokubaleka, ungalungisa ukutya okunempilo okulungele ukutyiwa, okufana namandongomane kunye neeproteni, ukuze uzalise amandla ngokukhawuleza.
Isitshixo sokubaleka ngexesha lekhefu lesidlo sasemini sixhomekeke ekuzingiseni, kodwa akukho mfuneko yokuzinyanzela ukuba ubaleke yonke imihla. Lungiselela ukubaleka kabini ukuya kwezintathu emini veki nganye. Ngamanye amaxesha, ungazidibanisa nezinye iindlela zokuzilolonga. Ngale ndlela, kuya kuba lula ukuqhubeka ixesha elide. Khumbula, injongo yokuzilolonga ngexesha lekhefu lesidlo sasemini kukusebenza ngamandla ngakumbi emva kwemini, kungekhona ukongeza umthwalo emzimbeni. Kuphela ngokufumana isigqi esifanelekileyo onokulala phantsi ngelixa ubaleka ngokwenene.
Ixesha lokuthumela: Agasti-05-2025