Izibonelelo ezi-5 zokuqhuba emanzini

Umxholo

• Uluqala njani ugqatso lwamanzi

Ukubaleka emanzini ngumsebenzi obalaseleyo wokunciphisa umzimba, ithoni yezihlunu, ukuphucula ukuma komzimba kunye nokunciphisa isisu sakho, ngakumbi kuboniswe kubantu abatyebe kakhulu kunye nabantu abadala abafuna ukwenza umsebenzi ngaphandle kokonzakalisa amalungu abo, njengoko kusenzeka ebaleka endleleni.

Umdyarho wamanzi, okwabizwa ngokuba yi ukubaleka ngokunzulu, inokwenziwa elunxwemeni okanye echibini kodwa usebenzise imilenze yakho nangakumbi, ukwandisa izibonelelo, ungasebenzisa ubunzima kwi-shin. Njengamanzi abonelela ngokuchasana kakhulu nentshukumo, yenza ukuba ukuzilolonga kube ngumthambo olungileyo kwaye, ke ngoko, kunceda ekuphuculeni amandla eentliziyo kunye nokuphefumla, okukhokelela kwinkcitho ephakathi yeekhalori ezingama-400 kuyo yonke imizuzu engama-45 yokusebenza.

Izibonelelo zokuqhuba emanzini zibandakanya:

1. Yehla emzimbeni kuba ifuna inkcitho ephezulu yamandla;
2. Khusela amalungu, ukuthintela izifo ezinje ngesifo samathambo okanye isifo samathambo;
3. Ukuphucula ukuma, ukulinganisela kunye nokuguquguquka, kuba ifuna ukuba ugcine umqolo wakho ngqo;
4. Yongeza amandla emisipha kunye nonyamezelo, ikakhulu iingalo, imilenze kunye nesisu;
5. Nciphisa ukudumba kwemilenze, kuba iyanceda ukukhupha ulwelo oluqokelelana ejikeleze iqatha;

Ukongeza, ukubaleka emanzini kubangela ukuphumla kwaye kuzisa imeko yempilo-ntle, enokuthi incede abantu abanengxaki yoxinzelelo kunye noxinzelelo.

Ukuhamba kwamanzi kunokuzisa izibonelelo kuyo yonke iminyaka, kodwa kufanelekile ngakumbi:

• Abantu abahlala phantsi, abafuna ukuqala ukuziqhelanisa nokwenza umthambo;
• Ngubani otyebileyo, kuba kuthintela ukwenzakala;
• Abadala, kuba kunokwenzeka ukulawula iinzame zomzimba ngokulula kwaye kunciphisa umngcipheko we-arthritis okanye i-arthrosis;
• Ukuyeka ukuya exesheni kuba kunciphisa ubushushu;
• Izigulana ezineentlungu ezingapheliyo, kunye nefibromyalgia;
• Ukhulelwe, njengoko ubunzima bomzimba emanzini bungaphantsi.

Nangona kunjalo, kuyo nayiphi na imeko, ngaphambi kokuqala ugqatso lwamanzi, kuya kufuneka uye kugqirha uyokwenza uvavanyo kwaye ubone ukuba ukulungele na ukwenza imithambo.

Uluqala njani ugqatso lwamanzi

Ukuqala umdyarho emanzini, jonga ipuli yokudada apho inqanaba lamanzi lifikelela emadolweni okanye kumda ongezantsi wolwandle. Ukuphakama kokuphakama kwamanzi, kuya kuba nzima ngakumbi umthambo, ke qala ngokulula.

Qalisa ukusebenza kancinci, kodwa gcina isantya. Qala ngoqeqesho kabini ngeveki, imizuzu engama-20. Ukusuka kwiveki yesibini, yongeza amandla okubaleka kwamanzi ukuya kwimizuzu engama-40, kathathu ngeveki kwaye ukonyuka kancinci.

Ukongeza, kubalulekile ukusela amanzi okanye uhlobo lwe-gatorade isotonic ukuqinisekisa ukuhambisa amanzi kwaye usazimisele ukuqhuba. Jonga iresiphi yale vidiyo:

Ukuba ulithandile eli nqaku, funda kwakhona:

• Ukuqhuba ukuqhuba ukutshisa amanqatha