I-CrossFit yandinceda ukuba ndibuyisele ulawulo emva kokuba i-Multiple sclerosis iphantse yandikhubaza

Umxholo

• Ukufumana isifo sam
• Ukuqhubela phambili kwesi sifo
• Ukutshintsha Ingqondo Yam
• Ukuthatha Ulawulo emva
• Ukuwa Ngothando ngeCrossFit
• Ubomi Namhlanje
• Uphengululo lwe

Ngosuku lokuqala ndangena kwibhokisi ye-CrossFit, ndandingakwazi ukuhamba. Kodwa ndibonakalisile kuba emva kokuchitha ishumi leminyaka elidlulileyo emfazweni Zininzi I<em>sclerosis (MS), kwakufuneka into eyayiza kundenza ndizive ndomelele kwakhona—into eyayingenakundenza ndizive ndilibanjwa emzimbeni wam. Into eyaqala njengendlela yokubuyisela amandla am yajika yaba luhambo olwaluza kuguqula ubomi bam kwaye lundixhobise ngeendlela endingazange ndicinge ukuba ndingazenza.

Ukufumana isifo sam

Bathi akukho zimbini ze-MS ezifanayo. Abanye abantu, kuthatha iminyaka ukufunyanwa, kodwa kum, ukuqhubela phambili kweempawu kwenzeka ngenyanga nje enye.

Kwakungu-1999 kwaye ndandineminyaka engama-30 ubudala ngelo xesha. Ndandinabantwana ababini abancinci, kwaye njengomama omtsha, ndandisoloko ndindisholo — eyona ndlela oomama abatsha abanokuqonda ngayo. Kwakungekade ndiqale ukubanomva kunye nokugungqa umzimba wam wonke ndaye ndaqala ukubuza ukuba kukho into engalunganga. Kodwa ndinikwe indlela obuxakeke ngayo ubomi, andizange ndicinge nokucela uncedo. (Idibeneyo: 7 Iimpawu ongafanele uzihoye)

I-vertigo yam, imvakalelo yokuziva ungalingani okanye unesiyezi esihlala sibangelwa yingxaki yendlebe yangaphakathi, iqale kwiveki elandelayo. Ezona zinto zilula zinokuthumela intloko yam kwi-spin-nokuba ibihleli kwinqwelo-mafutha ekhawulezileyo okanye isenzo sokujika intloko yam xa ndihlamba iinwele zam. Kungekudala emva koko, inkumbulo yam yaqala ukuhamba. Ndasokola ukwenza amagama kwaye kwakubakho amaxesha apho ndandingakwazi nokubabona abantwana bam. Kwiintsuku ezingama-30, iimpawu zam zafika kwinqanaba apho ndandingasakwazi ukusebenza kubomi bemihla ngemihla. Kulapho umyeni wam wagqiba ekubeni andise kwi-ER. (Idibeneyo: Imiba emi-5 yezeMpilo eFikelela kwabafazi ngokwahlukileyo)

Emva kokudlulisa konke okwenzekileyo kwinyanga ephelileyo, oogqirha bathi enye yezinto ezintathu zinokuqhubeka: Ndinokuba nethumba lengqondo, ndine-MS, okanye kunokubakho akhonto andilunganga kwaphela. Ndathandaza kuThixo kwaye ndinethemba lokukhetha kokugqibela.

Kodwa emva kovavanyo lwegazi kunye neMRI, kwagqitywa ukuba iimpawu zam, enyanisweni, zazibonisa i-MS. Impompo yomqolo kwiintsuku ezimbalwa kamva, yatywina isivumelwano. Ndikhumbula ndihleli kwagqirha xa ndifumana iindaba. Ungene kwaye wandixelela ukuba, eneneni, ndine-MS, isifo se-neurodeergenerative esiya kuthi sichaphazele umgangatho wobomi bam. Ndinikwe iflaya, ndaxelelwa ukuba ndingafikelela njani kwiqela lenkxaso kwaye ndathunyelwa kwindlela yam. (Eyeleleneyo: Oogqirha bangazihoyi iimpawu zam iminyaka emithathu ngaphambi kokuba ndifunyanwe ngeSigaba sesi-4 seLymphoma)

Akukho mntu unokukulungiselela olu hlobo lokufumanisa isifo oluguqula ubomi. Woyike uloyiko, unemibuzo engenakubalwa kwaye uzive uwedwa ngokunzulu. Ndikhumbula ndilila indlela yonke egodukayo nangeentsuku emva koko. Ndacinga ukuba ubomi bam buphelile njengoko bendisazi, kodwa umyeni wam wandiqinisekisa ukuba, ngandlela thile, siza kuyifumana.

Ukuqhubela phambili kwesi sifo

Phambi kokuba ndixilongwe, ukubonakaliswa kwam kwi-MS kuphela yayingumfazi weprofesa kwikholeji. Ndakhe ndambona emqhuba ngevili kwiipaseji kwaye emtyisa ngecephe kwindawo yokutyela. Ndandisoyika ukugqiba ngaloo ndlela yaye ndandifuna ukwenza konke okusemandleni am ukunqanda oko kungenzeki. Ke, xa oogqirha bandinika uluhlu lweepilisi ekwakufuneka ndizithathile kunye nenaliti endifuna ukuzifumana, ndamamela. Ndandicinga ukuba la mayeza kuphela kwesithembiso endandimele ndibubeke phantsi ubomi bokuba ndihamba ngesitulo esinamavili. (Idibeneyo: Ungazoyikisa njani ukuze ube namandla, iMpilo kunye noLonwabo)

Kodwa nangona isicwangciso sam sonyango, andinakukuyeka ukuba akukho unyango lwe-MS. Bendisazi ukuba, ekugqibeleni, nokuba ndenze ntoni na, esi sifo sasiza kundityeda ekuhambeni kwam kwaye kuyakufika ixesha apho ndingazokwazi ukusebenza ndedwa.

Ndaphila ubomi ngokoyika ukungaphepheki kwale minyaka ili-12 izayo. Ngalo lonke ixesha iimpawu zam ziba mandundu, bendinokuba nomfanekiso wesitulo esinamavili esoyikekayo, amehlo am ephuphuma yingcinga elula. Obo ayibobomi bendibufuna bona, kwaye ngokuqinisekileyo ayibubo ubomi endifuna ukubunika umyeni wam nabantwana bam. Ukuxhalaba okukhulu ezi ngcinga zindenze ndaziva ndindedwa kakhulu, nangona ndingqongwe ngabantu abandithandayo ngaphandle kwemiqathango.

Imithombo yeendaba zentlalo yayisentsha ngelo xesha, kwaye ukufumana uluntu lwabantu abafana nabo kwakungelula njengokucofa iqhosha okwangoku. Izifo ezifana ne-MS bezingenalo uhlobo lokubonakala eqala ukuba nalo namhlanje. Andikwazanga ukuvele ndilandele uSelma Blair okanye omnye ummeli weMS ku-Instagram okanye ndifumane intuthuzelo ngeqela lenkxaso kuFacebook. Ndandingenaye nabani na owayekuqonda ngokwenene ukuphoxeka kweempawu zam kunye nokungabi nakuzinceda endandiziva. (Eyeleleneyo: Indlela uSelma Blair alifumana ngayo iThemba ngelixa eSilwa neMultiple Sclerosis)

Njengoko iminyaka yayiqengqeleka, esi sifo sawuhlasela umzimba wam. Ngo-2010, ndaye ndaqala ukulwa nokulungelelana kwam, ndafumana ukuntlontlozela okugqithisileyo kuwo wonke umzimba wam, kwaye ndaba nomkhuhlane, ukugodola, kunye neentlungu rhoqo. Into ebindikhathaza kukuba bendingenokwazi ukukhomba ukuba zeziphi kwezi mpawu zibangelwe yi-MS kwaye bezizeziphumo ebezingalunganga zamachiza endiwathathayo. Kodwa ekugqibeleni akuzange kube namsebenzi kuba ukuthatha loo mayeza yayikuphela kwethemba lam. (Idibeneyo: Ukuhamba kwiMpawu zakho zeMpilo eziMangalisayo kunokuthi kube lula)

Kunyaka olandelayo impilo yam yayiphantsi kakhulu. Ibhalansi yam yehla de kwangoko ukuma nje kwaba ngumsebenzi. Ukunceda, ndaqalisa ukusebenzisa i-walker.

Ukutshintsha Ingqondo Yam

Kanye xa umntu ohambahambayo efika emfanekisweni, ndaqonda ukuba isitulo esinamavili sasiselundini. Ndiphelelwe lithemba, ndaqalisa ukufuna ezinye iindlela. Ndaya kugqirha wam ndiyojonga ukuba akukho nantoni na, ngokoqobo nantoni na, Ndinokuyenza ukuze ndicothise ukuqhubela phambili kweempawu zam. Kodwa wandijonga ndoyisiwe wathi kufuneka ndilungiselele imeko enzima.

Andizange ndiyikholelwe le nto ndiyivayo.

Xa ndikhangela emva, ndiyaqonda ukuba ugqirha wam wayengafuni ukungabi naluvelwano; wayethetha nje ngenyani engafuni ukunyusa amathemba am. Uyabona, xa une-MS kwaye usokola ukuhamba, ayisiyongxaki yokuba awuzukuhamba. Ukunyuka okungxamisekileyo kweempawu zam, kubandakanya ukuphulukana nemali yam, ibingunobangela we-MS flare-up. Ezi ziqendu zahlukileyo, ngequbuliso zinokubonisa iimpawu ezintsha okanye ukonakala kwezo sele zikhona. (Eyeleleneyo: Kutheni le nto kubalulekile ukucwangcisa ixesha lokuphumla ngengqondo yakho)

Malunga neepesenti ezingama-85 kuzo zonke izigulana ezinala magqabi angena kuhlobo oluthile loxolelo. Oko kunokuthetha ukubuyiswa ngokwenxalenye, okanye ubuncinci ukubuyela umva nakweyiphi na imeko ababekuyo ngaphambi kokuphakama. Sekunjalo, abanye bafumana ukuhla kancinci, okuthe kratya ngokwasemzimbeni kulandela ukugqabhuka kwaye abangeni kulo naluphi na uxolelo olubonakalayo. Ngelishwa, akukho ndlela ngokwenene Ukwazi ukuba yeyiphi indlela ohamba ngayo ezantsi, okanye ukuba kungaphela ixesha elingakanani oku kungangxama, kungumsebenzi kagqirha ukukulungiselela eyona nto imbi kakhulu, yeyam kanye le ndiyenzileyo.

Okwangoku, andizange ndikholelwe ukuba ndichithe iminyaka eyi-12 yobomi bam ndigungxula umzimba wam ngamayeza endicinga ukuba andithengela ixesha, ndaza ndaxelelwa ukuba ndiza kuphelela kwisitulo esinamavili.

Khange ndiyamkele lonto. Okwesihlandlo sokuqala okoko ndixilongileyo, ndaziva ndifuna ukuphinda ndibhale ibali lam. Andivumi ukuba isiphelo sebali lam.

Ukuthatha Ulawulo emva

Kamva ngaloo nyaka ngo-2011, ndathatha ukholo lwam kwaye ndagqiba kwelokuba ndiyeke onke amayeza am eMS kwaye ndibeke phambili impilo yam ngezinye iindlela. Kude kube leli xesha, bendingenzanga nto ukuzinceda mna okanye umzimba wam, ngaphandle kokuxhomekeka kumayeza ukwenza umsebenzi wabo. Bendingatyi ngengqondo okanye ndizama ukusebenza. Endaweni yokuba bendinikezela kwiimpawu zam. Kodwa ngoku ndandinalo mlilo usandul 'ukutshintsha indlela endandiphila ngayo.

Into yokuqala endayijonga kukutya kwam. Yonke imihla, ndenza ukhetho olusempilweni kwaye ekugqibeleni oku kwakhokelela ekutyeni kwePaleo. Oko kwakuthetha ukutya inyama eninzi, intlanzi, amaqanda, imbewu, amandongomane, iziqhamo kunye nemifuno, kunye namafutha anempilo kunye namafutha. Ndaye ndaqala ukunqanda ukutya okugqityiweyo, iinkozo kunye neswekile. (Idibeneyo: Indlela yokutya kunye nokuzivocavoca umzimba iphucule kakhulu iimpawu zam ezininzi ze-Sclerosis)

Oko ndazilahla ii-meds zam kwaye ndaqala uPaleo, ukuqhubela phambili kwesifo sam kuye kwacotha kakhulu. Ndiyazi ukuba le isenokungabi yimpendulo yakhe wonke umntu, kodwa iyandisebenzela. Ndaye ndakholelwa ukuba amayeza "kukukhathalelwa" kodwa ukutya kukhathalelo lwempilo. Umgangatho wam wobomi uxhomekeke kwinto endandiyibeka emzimbeni wam, kwaye andizange ndiwaqonde amandla aloo nto de ndiqale ukufumana imiphumo emihle. (Idibeneyo: 15 IziBonelelo zezeMpilo kunye nokuSebenza kweCrossFit)

Eyona nto yayinzima ngakumbi kukuziqhelanisa nendlela yam yokuphila yayikukuphazamisa ukusebenza kwam komzimba. Nje ukuba iMS yam flare0up iqale ukufa, ndakwazi ukujikeleza nomhambi wam ixesha elifutshane. Usukelo lwam yayikukuhambahamba kangangoko ndinako ngaphandle koncedo. Ngoko, ndagqiba ekubeni ndihambe nje. Ngamanye amaxesha, oko kwakuthetha ukuhambahamba endlwini, ngamanye amaxesha, ndandihamba ngesitrato. Ndandinethemba lokuba ngokushukuma ngandlel’ ithile yonke imihla oko, ngethemba, kuya kuba lula. Kwiiveki ezimbalwa kule nkqubo intsha, ndaqala ukuziva ndisomelela. (Inxulumene: Ukuqina kulondoloze uBomi bam: Ukusuka kwi-MS Patient ukuya kwi-Elite Triathlete)

Usapho lwam luqale ukuqaphela inkuthazo yam, ke umyeni wam wathi ufuna ukundazisa kwinto awayecinga ukuba ndingayithanda. Ndothuka, watsala kwibhokisi yeCrossFit. Ndamjonga ndahleka.Kwakungekho ndlela endandinokuyenza ngayo loo nto. Sekunjalo, wayeqinisekile ukuba ndinako. Undikhuthazile ukuba ndiphume emotweni ndiye nje ekuthetheni nomqeqeshi. Ke ndenze kuba, ngokwenene, yintoni ekufuneka ndiyilahlile?

Ukuwa Ngothando ngeCrossFit

Ndandinolindelo lwe-zero xa ndiqala ukungena kuloo bhokisi ngo-Epreli ka-2011. Ndafumana umqeqeshi kwaye ndandingafihli kunye naye. Ndamxelela ukuba andikhumbuli ixesha lokugqibela ndiphakamisa ubunzima, kwaye mhlawumbi andinako ukwenza okuninzi konke konke, kodwa nokuba kunjalo, ndandifuna ukuzama. Ndamangaliswa kukuba wayezimisele ukusebenza nam.

Ukuqala kwam ukungena ebhokisini, umqeqeshi wam wandibuza ukuba ndingatsiba na. ndanikina intloko ndahleka. “Andikwazi kuhamba,” ndamxelela. Ke, sivavanye iziseko: i-air squats, imiphunga, iiplanki eziguqulweyo, kunye nokutyhala-akukho nto iphambeneyo kumntu oqhelekileyo-kodwa kum, ibiyinto enkulu. Khange ndiwushukumise umzimba wam ngoluhlobo kwisithuba esingaphezulu kweshumi leminyaka.

Ukuqala kwam ukuqala, andikwazi ukugqibezela enye into ngaphandle kokungcangcazela. Kodwa yonke imihla xa ndivela, ndandiziva ndomelele. Ekubeni ndachitha iminyaka ndingenzi mthambo yaye ndipholile, ndandingenazo izihlunu. Kodwa ukuphinda ezi ntshukumo zilula, ngokuphindaphindiweyo, yonke imihla, kwawaphucula kakhulu amandla am. Kwiiveki ezimbalwa, i-reps yam inyukile kwaye bendikulungele ukuqala ukongeza ubunzima ekusebenzeni kwam.

Ndikhumbula enye yezivivinyo zam zokuqala zokuthwala ubunzima yayiyilento ibuyela umva ine-barbell. Umzimba wam wonke ungcangcazelisile kwaye ulungelelanisa wawunzima kakhulu. Ndaziva ndoyisiwe. Inoba bendihamba phambili. Khange ndikwazi ukulawula nje iiponti ezingama-45 zobunzima emagxeni am, ke ndingaze ndenze njani ngaphezulu? Okwangoku, ndaqhubeka nokubonisa, ndenza imithambo, kwaye ndothuka kukuba konke kwaba lula ukulawulwa. Emva koko, yaqala ukuziva lula. Kancinci kodwa ngokuqinisekileyo ndiqale ukuphakamisa ubunzima kunye nobunzima. Andizukuphela ukwenza konke ukuzilolonga, kodwa bendinokuzenza ngefom efanelekileyo kwaye ndigqibe uninzi lwabaphindaphindayo njengabanye endifunda nabo. (Idibeneyo: Uyenza njani iSicwangciso soKwakha uMsebenzi wakho)

Ngelixa bendinomnqweno wokuvavanya imida yam ngakumbi, i-MS yaqhubeka nokubonisa imingeni yayo. Ndiqale ukusokola ngento ebizwa ngokuba yi "drop foot" kumlenze wam wasekhohlo. Olu phawu luqhelekileyo lwe-MS lwenze kwanzima ukuphakamisa okanye ukuhambisa isiqingatha esingaphambili sonyawo lwam. Akunjalo nje kuphela ukwenza izinto ezifana nokuhamba kunye nokuhamba ngebhayisikili nzima, kodwa kwakhona kwenza ukuba kube nzima ukwenza umsebenzi onzima we-CrossFit endiziva ndilungele ngokwengqondo.

Kwakukuli xesha apho ndadibana neBioness L300 Go. Isixhobo sijongeka sifana kakhulu nentsimbi yamadolo kwaye sisebenzisa inzwa yokubona ukungasebenzi kakuhle kwemithambo-luvo ebangela ukuba unyawo lwam luwele. Xa kufunyenwe ukungasebenzi kakuhle, isikhuseli silungisa loo miqondiso ngokuchanekileyo xa ifuneka, ngaphezulu kweempawu zam ezichaphazelekileyo ze-MS. Oku kuvumela unyawo lwam ukuba lusebenze ngesiqhelo kwaye kundinike ithuba lokuqhubeka nokusebenza kwaye ndityhale umzimba wam ngeendlela endingazange ndicinge ukuba zinokwenzeka.

Yiza 2013, ndandilikhoboka leCrossFit kwaye ndifuna ukukhuphisana. Eyona nto imangalisayo ngalo mdlalo kukuba akunyanzelekanga ukuba ube kumgangatho ophezulu ukuze uthabathe inxaxheba kukhuphiswano. I-CrossFit imalunga noluntu kwaye ikwenza uzive ngathi uyinxalenye yento enkulu kunawe. Emva kwexesha kulo nyaka ndaye ndangena kwiCrossFit Games Masters, umsitho wokulungela ukungena kwiCrossFit Open. (Eyeleleneyo: Yonke into ekufuneka uyazi malunga neCrossFit Open)

Izinto endandizilindele zaziphantsi, kwaye, ukunyaniseka, ndandibulela kakhulu kuba ndikwenzile ukuza kuthi ga ngoku. Intsapho yam yonke iphume ukuza kundonwabisa kwaye yiyo yonke into ebendiyifuna ukuze ndenze konke okusemandleni am. Ngaloo nyaka ndabeka i-970th emhlabeni.

Ndalushiya olo khuphiswano ndilambele okungakumbi. Ndandikholelwa kuyo yonke into endandinayo ukuba kusekho okungakumbi endimele ndinikele ngako. Ngoko ke, ndaqala ukuziqeqeshela ukukhuphisana kwakhona ngo-2014.

Kwakuloo nyaka, ndasebenza nzima ejimini kunokuba ndandinjalo ebomini bam. Kwisithuba seenyanga ezintandathu zoqeqesho oluqatha, ndandisenza i-175-pound front squats, 265-pounds deadlifts, 135 pounds overhead squats, 150-pounds ibhentshi. Ndingakhwela ngentambo ethe nkqo yeenyawo ezili-10 amatyeli amathandathu kwimizuzu emibini, ndenza ibar kwaye ndirholisa izihlunu, i-35 engaxhuzulwanga yokutsala un kunye nomlenze omnye, imilenze yompu wesithende. Akukubi nge-125 yeepawundi, phantse ibhinqa elineminyaka engama-45 ubudala elinabantwana abathandathu abalwa ne-MS. (Idibeneyo: Izinto ezili-11 Ongafanele Uzixelele kwi-CrossFit Addict)

Ngo-2014, ndaphinda ndakhuphisana kwiCandelo leMasters kwakhona, ndiziva ndilungele ngakumbi kunangaphambili. Ndibeka i-75th emhlabeni ngenxa yeqela lam leminyaka ndibulela kwi-210-pound back squats, 160-pound clean and jerks, 125-pound snatches, 275-pound deadlifts, and 40 pull-ups.

Ndakhala kulo lonke ukhuphiswano kuba inxenye yam yayinebhongo kakhulu, kodwa bendisazi ukuba yeyona nto yomeleleyo ebomini bam. Ngaloo mini, akukho mntu wayenokundijonga kwaye wathi ndine-MS kwaye ndifuna ukubambelela kuloo mvakalelo ngonaphakade.

Ubomi Namhlanje

Ndathatha inxaxheba kwi-CrossFit Games Masters ngexesha lokugqibela kwi-2016 ngaphambi kokuba ndithathe isigqibo sokubeka iintsuku zam zokhuphiswano lwe-CrossFit emva kwam. Ndisaya kubukela imidlalo, ndixhasa amanye amanina endikhuphisana nawo. Kodwa ngokobuqu, ugxininiso lwam alusekho kumandla, luhlala ixesha elide kunye nokunyakaza-kwaye yintoni emangalisayo nge-CrossFit kukuba inikwe mna zombini. Yayikhona xa ndifuna ukwenza intshukumo enzima kakhulu kunye nokuphakamisa okunzima kwaye kusekho ngoku xa ndisebenzisa ubunzima bokukhanya kunye nokugcina izinto zilula.

Kum, into yokuba ndikwazi noku-squat emoyeni yinto enkulu. Ndizama ukungacingi ngendlela ebendomelele ngayo. Endaweni yoko, ndibambelele kwinto yokuba ndithintele iindonga ukuze ndibe kule ndawo ndikuyo namhlanje-kwaye andinakho ukubuza enye into.

Ngoku, ndenza konke okusemandleni ukuba ndihlale ndikhuthele kangangoko. Ndisenza iCrossFit kathathu ngeveki kwaye ndithathe inxaxheba kwiitraton eziliqela. Kutshanje ndiye ndahamba ngebhayisekile eyi-90-mile nomyeni wam. Khange ilandelane, kwaye siye sama ebhedini nakwisidlo sakusasa apha endleleni, kodwa ndifumene iindlela ezifanayo zokwenza ukuhamba kube mnandi. (Idibeneyo: 24 Izinto ezingenakukuphepha ezenzekayo xa ufika kwiSimo)

Xa abantu bebuza ukuba ndiyenza njani yonke le nto ndinikwe uxilongo lwam impendulo yam ihlala ingu "Andazi". Andinalwazi lokuba ndenze njani ukuza kuthi ga ngoku. Xa ndenza isigqibo sokutshintsha indlela endijonga ngayo kunye nemikhwa yam, akukho namnye owandixelelayo ukuba iyakuba yintoni na imida yam, ke ndaye ndaqhubeka nokuyivavanya, kwaye inyathelo ngenyathelo lomzimba wam kunye namandla aqhubeka endothusa.

Andikwazi kuhlala apha ndithi izinto zihambe ngokugqibeleleyo. Ndikwinqanaba ngoku apho ndingakwaziyo ukuziva amalungu athile omzimba wam, ndisasokola ne-vertigo kunye neengxaki zememori kwaye ndithembele kwiyunithi yam yeBioness. Kodwa into endiyifundileyo kolu hambo lwam kukuba ukuhlala ndihleli lolona tshaba lwam lukhulu. Ukuhamba kubalulekile kum, ukutya kubalulekile, kwaye ukubuyela kwakhona kubalulekile. Ezi zizinto endandingazibeki phambili ngokwaneleyo ebomini bam ngaphezulu kweshumi leminyaka, kwaye ndaye ndasokola ngenxa yoko. (Idibeneyo: Ubungqina obuninzi bokuba naluphi na ukuzivocavoca kubhetele kunokuba kungabikho ukuzivocavoca)

Anditsho ukuba le yindlela yomntu wonke, kwaye ngokuqinisekileyo ayisiyonyango, kodwa iyawenza umahluko ebomini bam. Ngokubhekisele kwi-MS yam, andiqinisekanga ngento eza kuyizisa kwikamva. Injongo yam kukuthatha inyathelo elinye, ukuphindaphinda, kunye nomthandazo omnye ngexesha.

Uphengululo lwe