Izibonelelo ezili-11 zokuhamba ngebhayisikile, kunye neengcebiso zoKhuseleko

Umxholo

• Izibonelelo
• 1. Ukulawulwa kobunzima
• 2. Amandla omlenze
• 3. Kulungile kubaqalayo
• 4. Umsebenzi ongundoqo
• 5. Ukunyusa impilo yengqondo
• 6. Inokunceda abantu abanomhlaza
• 7. Ukuqala okuhle kusasa
• 8. Uthintela kwaye ulawula iimeko zonyango
• 9. Inobuhlobo kwindalo
• Ukuphucula ukulinganisela, ukuma kunye nokulungelelanisa
• 11. Kukhetho olunempembelelo ephantsi
• Ubunzima kunye nokhuseleko
• Ukuhamba ngebhayisikile yonke imihla
• Ngubani ongafanele ukujikeleza
• Umgca wezantsi

Ukuhamba ngebhayisikile ngumsebenzi ophantsi wokuzivocavoca umzimba onika ubutyebi bezibonelelo. Iyahluka kwakhona kubunzulu, iyenze ukuba ilungele onke amanqanaba. Ungajikeleza njengemowudi yezothutho, ukwenza umsebenzi oqhelekileyo, okanye njengenzame enkulu, enokhuphiswano.

Ukuhamba ngebhayisikile kukuzilolonga okuhle okukugcina usebenza. Inokukunceda ekubumbeni indlela yokuphila esempilweni, emzimbeni nasengqondweni.

Qhubeka nokufunda ukuze ujonge ezinye zeendlela zokuhamba ngebhayisikile ezinokuthi ziphucule inqanaba lakho lokomelela kunye nokuba sempilweni.

Izibonelelo

1. Ukulawulwa kobunzima

Ukuhamba ngebhayisikile ngesiqhelo, ngakumbi kubunzulu obuphezulu, kunceda amanqanaba amanqatha asemzimbeni, akhuthaza ukulawulwa kobunzima obunempilo. Ngaphezu koko, uya kwandisa imetabolism yakho kwaye wakhe imisipha, ekuvumela ukuba utshise iikhalori ezininzi, nokuba uphumla.

2. Amandla omlenze

Ukuhamba ngebhayisikile kuphucula ukusebenza ngokubanzi kumzimba wakho osezantsi kwaye komeleza imisipha yakho yomlenze ngaphandle kokucinezela ngaphezulu. Ijolise kwii-quads, glutes, hamstrings, kunye namathole akho.

Ukwenza imilenze yakho yomelele nangakumbi, zama iindlela zokunyusa ubunzima, ezinje ngeesquats, oomatshini bokushicilela imilenze, kunye nemiphunga, amaxesha ambalwa ngeveki ukuqhubela phambili ukuphucula ukusebenza kwakho ngebhayisikile.

3. Kulungile kubaqalayo

Kulula ukukhwela ibhayisekile. Ukuba unobunzima ngebhayisikile esemgangathweni, iibhayisekile ezimileyo lolunye uhlobo olukhulu.

Ukuba umtsha kulomzimba okanye ubuya umva ekonzakaleni okanye ekuguleni, ungajikeleza ngebhanti ephantsi. Njengoko ufumana ukulungeleka ngakumbi, unokwandisa amandla okanye uqhubeke nokujikeleza kumjikelo wokuphola.

4. Umsebenzi ongundoqo

Ukuhamba ngebhayisikile kukwasebenza nezihlunu zakho ezingundoqo, kubandakanya umqolo wakho kunye nesisu. Ukugcina umzimba wakho ume nkqo kunye nokugcina ibhayisekile ikwimeko efuna isixa esithile samandla angundoqo.

Isisu esomeleleyo kunye nezihlunu zangasemva zixhasa umqolo wakho, zonyusa uzinzo, kwaye ziphucule intuthuzelo ngelixa uhamba ngebhayisikile.

5. Ukunyusa impilo yengqondo

Ukuhamba ngebhayisikile kunokuthoba uxinzelelo, uxinzelelo okanye uxinzelelo. Ukugxila endleleni ngelixa uhamba ngebhayisikile kunceda ukuphuhlisa uxinzelelo kunye nokwazisa ngalo mzuzu wangoku. Oku kunokukunceda uthathe ukugxila kwakho kwingxoxo yengqondo yosuku lwakho.

Ukuba uziva uziva utyhafile okanye ungenalo uluhlu, zifike kwibhayisikile yakho okungenani imizuzu eli-10. Ukuzilolonga kukhupha i-endorphins, ethi yona ikuncede uzive ungcono ngelixa unciphisa amanqanaba oxinzelelo.

Unokuziva uzithembile kwaye unemixholo nje xa usenza ibhayisekile njengenxalenye yesiqhelo yobomi bakho.

6. Inokunceda abantu abanomhlaza

Ukuhamba ngebhayisikile kukongeza okumnandi kwisicwangciso sakho sokhathalelo ukuba unayo okanye uyachacha kumhlaza. Ukuhamba ngebhayisikile nako kunokukugcina unciphile kwaye kufanelekile, oko kunokunciphisa umngcipheko kwiintlobo ezithile zomhlaza, kubandakanya nomhlaza webele.

Ngokophando oluvela kwi-2019, ukuhlala usebenza ukuba unomdlavuza webele kunokunceda ukunciphisa iziphumo ebezingalindelekanga zonyango lomhlaza, kubandakanya ukukhathala, kunye nokuphucula umgangatho wobomi.

7. Ukuqala okuhle kusasa

Qalisa usuku lwakho ngomsebenzi osempilweni njengokukhwela ibhayisikile, okuvusa ngokunyusa ukujikeleza kwakho kwaye ikuvumela ukuba uqale usuku lwakho ngengqondo yokuphumelela.

Unokuziva utyekele ngakumbi ekwenzeni ukhetho olusempilweni, olulungileyo njengoko imini iqhubeka.

Ukukhwela ekuseni ngokukhawuleza kwindawo ephantsi kunokutshisa amanqatha, ukuphucula ukunyamezela, kunye nokunyusa amandla akho kunye namanqanaba emetabolism yonke imini.

Uphononongo lwango-2019 lufumanise ukuba abantu abenza umthambo ngaphambi kwesidlo sakusasa iiveki ezi-6 baphucule impendulo yabo kwi-insulin, ebanceda batshisa amanqatha aphindwe kabini kunalawo azilolonge emva kwesidlo sakusasa.

8. Uthintela kwaye ulawula iimeko zonyango

Nokuba ufuna ukuthintela inkxalabo yezempilo evela okanye yokulawula iimeko ezikhoyo, ukwenza umthambo rhoqo kubalulekile. Ukuhamba ngebhayisikile rhoqo yenye yeendlela zokuphepha ukuhlala phantsi kunye nezinto ezihamba nezempilo.

Inokukunceda ukukhusela imiba yentliziyo enje ngokubetha, isifo sentliziyo, kunye noxinzelelo lwegazi. Ukuhamba ngebhayisikile nako kunokunceda ukunqanda nokulawula.

9. Inobuhlobo kwindalo

Nciphise indawo yakho yekhabhoni ngokukhwela ibhayisekile yakho xa kunokwenzeka.

Ukuhamba ngebhayisikile endaweni yotshintsho olukhulu kukhetho lwezithuthi kubandakanya ukuhlala ekugcwaleni ixesha elide. Iluncedo ngakumbi xa usiya kwiindawo ezikude kakhulu ukuba ungahamba ngazo, kodwa awukafuni ukuthatha imoto.

Ibhonasi akufuneki ilwele indawo yokupaka kwiindawo ezixineneyo.

Ukuphucula ukulinganisela, ukuma kunye nokulungelelanisa

Njengoko uzinzisa umzimba wakho kwaye ugcine ibhayisekile yakho ime nkqo, uya kuphucula ibhalansi yakho iyonke, ulungelelwaniso, kunye nokuma komzimba. Ibhalansi ithambekele ekunciphiseni iminyaka kunye nokungasebenzi, ke kubalulekile ukugcina ngaphezulu kwayo.

Ibhalansi ephuculweyo iluncedo kuthintelo lokuwa kunye nokwaphuka, okunokushiya ecaleni ngelixa uthatha ixesha lokuzilolonga ukuze uphinde uchache.

11. Kukhetho olunempembelelo ephantsi

Ukuhamba ngebhayisikile kulula emzimbeni wakho, kuyenza ukuba ibe lukhetho oluthambileyo kubantu abafuna ukuzilolonga ngaphandle kokucinezela amalungu abo. Ukuhamba ngebhayisikile lukhetho olukhulu kubantu abanezinto ezidibeneyo okanye ukuqina ngokubanzi, ngakumbi kumzimba ongezantsi.

Ubunzima kunye nokhuseleko

Kukho iingxaki ezimbalwa zokuhamba ngebhayisikile.

Into engeyongozi kakhulu ngumngcipheko wengozi, nokuba kukwidolophu okanye emaphandleni. Xa kunokwenzeka, hamba kwimizila ebekelwe abakhweli beebhayisikile kunye nezitalato ezikufutshane.

Uphando oluvela ku-2020 lubonise ukuba umkhondo weebhayisikile, kunye nezitrato ezikwi-550 yeemitha zemikhondo, zazineengozi ezimbalwa phakathi kwabahambi ngebhayisikile nezithuthi.

Soloko ulandela imithetho yendlela. Sebenzisa ulumkiso ngelixa uhamba kwiziphambuka kunye neendawo ezixakekileyo, nokuba unelungelo lendlela. Gcina imali kwisigcina-ntloko kunye nayo nayiphi na enye into onokuyikhusela.

Gwema nayiphi na impahla ekhululekile engabanjwa kwiibhayisikili zakho. Yiba nezibane zebhayisikile kunye nezixhobo ezibonakalayo zebhayisikile yasebusuku.

Ukuba ukuhamba ngebhayisikile kukude uye emsebenzini, cinga ngokuzisa utshintsho lwempahla ukuze uhlaziyeke.

Imozulu yokungafundisi nayo inokuba ngumqobo. Ngeentsuku apho kungenakwenzeka ukujikeleza ngaphandle, ungakhwela ibhayisekile emileyo okanye ukhethe omnye umsebenzi. Ukuba ukuhamba ngebhayisikile yindlela yakho yokuhamba, tyala imali kwimvula nakwimozulu ebandayo.

Ukukhwela ixesha losuku olongezelelekileyo, sebenzisa i-sunscreen kulusu lonke olubonakalisiweyo. Phinda ufake isicelo rhoqo emva kweeyure ezi-2, ngakumbi xa ubila. Nxiba izibuko zelanga ezikhuselayo kunye nomnqwazi. Cinga ngokutyala imali kwimpahla ekhusela i-UV.

Ungcoliseko lomoya yenye inkxalabo ukuba uhamba ngebhayisikile esixekweni. Unokukhetha ukujikeleza ngeentsuku xa umoya ucocekile, okanye ukhwele kwiindlela ezingxineneyo.

Ukuhamba ngebhayisikile yonke imihla

Kuyenzeka ukuba ujikeleze yonke imihla, ngakumbi ukuba usebenzisa ibhayisekile yakho xa uhamba okanye ukhwele kwindawo ephantsi.

Thatha ikhefu ukuba uva iintlungu, ukudinwa, okanye ukudakumba kwezihlunu. Ukuba uhamba ngebhayisikile ukomelela, unokufuna ukuzinika ubuncinci usuku olupheleleyo lwe-1 veki nganye.

Oku kubaluleke ngakumbi ukuba ukhwela kwindawo ephezulu, okanye ufumane umzimba wakho uba buhlungu ngeendlela ezithile.

Ngubani ongafanele ukujikeleza

Ukuba unokwenzakala okuya kuchaphazeleka ngebhayisikile, kungcono ukuba ungahlali kwibhayisikile kude kube uyachacha ngokupheleleyo.

Thetha nogqirha wakho ukuba unayo nayiphi na imeko enokuthi ichaphazele ukuhamba ngebhayisikile. Abantu abanenkxalabo ngokulinganisela, umbono, okanye ukuva banokukhetha ibhayisekile emileyo okanye eguqukayo.

Ukuba awufuni ukujikeleza kodwa ufuna ukunika umzimba wakho uqeqesho olufanayo, khetha ukukhwela inqanawa, ukunyuka kwezitepsi, okanye umatshini we-elliptical. Unokubaleka iinduli, uqubha, okanye uhambe.

Umgca wezantsi

Ukuhamba ngebhayisikile yindlela eyonwabisayo yokuhlala usempilweni kwaye unxibelelana nehlabathi elikungqongileyo.

Ukuba imozulu ikulungele, xhuma ibhayisikile yakho uhambe umgama. Ukuhamba ngebhayisikile yindlela entle yokujonga indawo okuyo. Ibetha imvakalelo yokukruquka enokubakho ekusebenzeni okuphindaphindayo, nayo.

Yidlale ikhuselekile kwaye usebenzise ulumkiso xa kukho imfuneko, ngakumbi kwiindlela ezixakekileyo okanye kwimozulu embi.

Lixabise ulwaneliseko olubangelwa kukuphucula impilo yakho ngelixa wonwabile.