Indlela yokusebenzisa umthambo wangaphandle

Umxholo

• Izibonelelo zokuzivocavoca ngaphandle
• Ukunyamekela umthambo ongaphandle

Ukuze usebenzise umthambo ongaphandle, ezinye izinto kufuneka zithathelwe ingqalelo, ezinje:

• Yenza ukolula kwezihlunu ngaphambi kokuqala izixhobo;
• Yenza intshukumo kancinci kwaye ngokuthe ngcembe;
• Yenza iiseti ezi-3 zokuphindaphinda ezili-15 kwisixhobo ngasinye okanye ulandele umkhombandlela oprintwe kulowo nalowo kubo;
• Gcina ukuma okuhle kuyo yonke imithambo;
• Nxiba iimpahla ezifanelekileyo kunye neziteki;
• Sukusebenzisa zonke izixhobo ngemini enye, uwahlule ngokweentsuku ezahlukeneyo kuxhomekeke kubukho bejimu;
• Sukuzivocavoca umzimba xa uva iintlungu, ukuba nesiyezi, ukuba unefiva okanye uziva ungaphilanga;
• Yenza imithambo kusasa okanye emva kwemini ukuze ubaleke ilanga elinamandla.

Ubukho bukatitshala bubalulekile ubuncinci kwiintsuku zokuqala ukuze anike imiyalelo eyimfuneko ngendlela yokusebenzisa izixhobo kunye nokuba zingaphi ukuphindaphinda ekufuneka kwenziwe ngexesha lokuzilolonga ngalunye. Ukukhetha ukwenza imithambo ngaphandle kokubeka iliso ngokufanelekileyo kunokukhokelela kuphuhliso lokulimala kwamathambo, njengokuqhekeka kwemisipha, ukolulwa kunye neethenda ezinokuphetshwa ngokusetyenziswa ngokufanelekileyo kwezixhobo.

Izibonelelo zokuzivocavoca ngaphandle

Izibonelelo zokuzilolonga ejimini yangaphandle zezi:

• Isisa semithambo;
• Ukukhuthaza impilo yomzimba kunye neemvakalelo;
• Ukuphucula ukudityaniswa koluntu nonxibelelwano;
• Yomeleza izihlunu kunye namalungu;
• Ukunciphisa umngcipheko wesifo sentliziyo kunye nemithambo yegazi;
• I-cholesterol esezantsi kunye noxinzelelo lwegazi oluphezulu;
• Ukunciphisa umngcipheko wesifo seswekile;
• Nciphisa uxinzelelo, uxinzelelo kunye noxinzelelo kunye
• Ukuphucula ukulungelelaniswa kwemoto kunye nemeko yomzimba.

Ukunyamekela umthambo ongaphandle

Xa usiya kwindawo yokuzivocavoca ngaphandle, unonophelo kufuneka lwenziwe, njenge:

• Qalisa imithambo emva kokufumana imiyalelo katitshala;
• Thwala umnqwazi kunye nezikhuseli elangeni;
• Sela amanzi amaninzi okanye uphuze isotonic uhlobo lweGatorade, kwisithuba esiphakathi kokuzivocavoca ukuze kuqinisekiswe i-hydration. Jonga indlela yokulungiselela isiselo samandla esimnandi kunye nobusi kunye nemon yokusela ngexesha lokuzilolonga kule vidiyo:

Iindawo ezivulekileyo zomoya zifumaneka kwiindawo ezahlukeneyo zeedolophu kwaye isixeko kufuneka sinoxanduva lokubeka utitshala ngokomzimba ubuncinci iiyure ezi-3 ngosuku kwindawo nganye. Zakhelwe ngokukodwa abantu abadala, kodwa nabani na ongaphezulu kweminyaka eli-16 ubudala angazisebenzisa. Ezinye zibekwe eCuritiba (PR), ePinheiros naseSão José dos Campos (SP) naseCopacabana naseDuque de Caxias (RJ).