Iingcebiso ezi-5 zokuphucula ukusebenza kwakho

Ukuphucula ukusebenza ngokusebenza, kubalulekile ukunxiba izihlangu ezikhanyayo, ezentofontofo, eziguqukayo, zomoya ezifanelekileyo kuhlobo lwenyathelo, elinokuvavanywa xa kuthengwa izihlangu evenkileni. Ukongeza, iiteki kufuneka zitshintshwe minyaka le ukuba zisetyenziswa ngaphezulu kwamaxesha ama-3 ngeveki.

Ezinye iingcebiso ezi-5 zokuphucula ukusebenza ziquka:

1. Cwangcisa ukusebenza: umqeqeshi wokomelela komzimba unokuseka isicwangciso esizimeleyo ngokuchasana okwahlukileyo, amandla okanye iindlela zesantya ekubalekeni ngokweenjongo, kodwa kukho iiapps zeselfowuni ezinokunceda nabani na ofuna ukuqala ukusebenza esitratweni.
2. Ukuphefumla ngokuchanekileyo: rhuthuzela kumanqanaba ama-3 kwaye ukhuphele ngaphandle ngamanyathelo ama-2 (umlinganiso we-3: 2). Oku kuvumela ukutshintshana kweenyawo ukuba kusetyenziswe ngexesha lomphunga, ukuthintela umngcipheko wokonzakala. Ukongeza, kubalulekile ukusebenzisa ukuphefumla esiswini, okusebenzisa uvalo, endaweni yokuphefumla kwesifuba, njengoko kuvumela ioksijini engaphezulu ukuba ibanjwe;
3. Yomeleza izihlunu zemilenze, isisu kunye nomqolo: ukwenza imithambo eyomeleza izihlunu kuvumela ukufakwa okungcono kwempembelelo yenyathelo ngalinye, ukwandisa amandla kwinyathelo elilandelayo nokukhusela ukwenzakala;
4. Zifudumeze phambi komdyarho: qala ngokuhamba, ngokuthe chu ukonyusa isantya. Oku kwandisa ubushushu kwaye kwandisa ukusebenza kwezihlunu, ukulungiselela umzimba kugqatso;
5. Yenza ukutya okuchanekileyo: ngaphambi koqeqesho, ginya iicarbohydrate ukubonelela amandla emzimbeni, ngexesha loqeqesho, usele amanzi, iziselo ze-isotonic okanye amanzi ecoconut nasemva koqeqesho, gxilisa iiproteni ukukhuthaza ukukhula kwemisipha.

Enye indlela yokuphucula ukusebenza kukungavumeli ukuba nayiphi na ingozi yenzeke ngakumbi. Nokuba iintlungu zemisipha ezivelayo emva kokuzilolonga kufuneka zilwe ukunciphisa umngcipheko wamanqaku okuqala aya kubangela iintlungu kunye nokuphazamiseka, ukuyekisa ukusebenza okulandelayo.

Indlela elungileyo yokulwa iintlungu zasemva kokuzilolonga kukwenza ukuzilolonga kwezona ndawo zibuhlungu. Ungazisebenzisa izandla zakho kunye nebhola yentenetya, kodwa ukwenza umthambo onzulu, kwaye ke ngoku usebenze ngakumbi, ungasebenzisa i-foam roller, eyiroller engagungqiyo esebenza ukuthambisa imisipha kunye nemisipha, ngakumbi emva kokuzilolonga okunzima . Bona ngokuthe ngqo ukuba yintoni le roller roller kwaye inyathelo ngenyathelo malunga nendlela yokuyisebenzisa ukulwa nentlungu ebangelwa liqela le-iliotibial kunye nomqolo.

Ukongeza kuzo zonke ezi ngcebiso, kubalulekile ukuba ungatshayi kuba icuba lonakalisa ukuthathwa kweoksijini yi-alveoli, ukunciphisa ukusebenza kokusebenza.

Jonga iresiphi enkulu yesotonic yendalo elungiselelwe kunye nezithako onazo ekhaya kwaye ezinceda ukuhambisa amanzi kunye nokugcina imeko iqhubeka nokusebenza kwividiyo: