Isikhokelo sokuma kakuhle

Umxholo

• Isishwankathelo
• Yintoni ukuma?
• Ukuma komzimba kunokuyichaphazela njani impilo yam?
• Ndingasiphucula njani isimilo sam ngokubanzi?
• Ndingakuphucula njani ukuma kwam xa ndihleli?
• Ndingakuphucula njani ukuma kwam xa ndimi?

Isishwankathelo

Ukuma kakuhle kumalunga nokuma nkqo ukuze ujongeke kakuhle. Yinxalenye ebalulekileyo yempilo yakho yexesha elide. Ukuqinisekisa ukuba ubambe umzimba wakho ngendlela eyiyo, nokuba uyahamba okanye uhleli, kunokuthintela iintlungu, ukonzakala kunye nezinye iingxaki zempilo.

Yintoni ukuma?

Ukuma komzimba yindlela owubamba ngayo umzimba wakho. Zimbini iintlobo:

• Ukuma ngamandla yindlela ozibamba ngayo xa ushukuma, njengaxa uhamba, ubaleka, okanye ugoba ukuze ukhethe into.
• Ukuma okungaguqukiyo yindlela ozibamba ngayo xa ungashukumi, njengaxa uhleli, umi, okanye ulele.

Kubalulekile ukuba uqiniseke ukuba unesimo esihle sokuma kunye nokuma okumileyo.

Isitshixo sokuma kakuhle sisikhundla somqolo wakho. Umqolo wakho unemijikelezo emithathu yendalo- entanyeni yakho, embindini womqolo, nasezantsi. Ukuma ngokuchanekileyo kufanele kugcine ezi curve, kodwa ungazonyusi. Intloko yakho kufuneka ibe ngaphezulu kwamagxa akho, kwaye umphezulu wegxalaba lakho ube ngaphezulu kwesinqe.

Ukuma komzimba kunokuyichaphazela njani impilo yam?

Ukuma kakubi kunokuba kubi kwimpilo yakho. Ukuthambeka okanye ukutyibilika ngaphezulu kwe-can

• Yenza gwenxa inkqubo yakho yemisipha
• Nxiba umqolo wakho, uwenze ube-ethe-ethe ngakumbi kwaye uthambekele ekonzakaleni
• Isizathu sentamo, igxalaba, kunye nentlungu yomqolo
• Nciphisa ukuguquguquka kwakho
• Ukuchaphazela ukuba amalungu akho ahamba kakuhle kangakanani
• Ukuchaphazela ibhalansi yakho kwaye wandise umngcipheko wokuwa
• Yenza kube nzima ukwetyisa ukutya kwakho
• Yenza kube nzima ukuphefumla

Ndingasiphucula njani isimilo sam ngokubanzi?

• Khumbula ukuma kwakho Ngexesha lemisebenzi yemihla ngemihla, njengokubukela umabonwakude, ukuhlamba izitya, okanye ukuhamba
• Hlala usebenza. Naluphi na uhlobo lokuzilolonga lunokunceda ukuphucula ukuma kwakho, kodwa iintlobo ezithile zokuzilolonga zinokuba luncedo ngakumbi. Babandakanya iyoga, tai chi, kunye nezinye iiklasi ezijolise ekwaziseni ngomzimba. Ikwangumbono olungileyo ukwenza imithambo eyomeleza isiseko sakho (izihlunu ezijikeleze umqolo wakho, isisu, kunye nesinqe).
• Gcina ubunzima obusempilweni. Ubunzima obongezelelekileyo bunokuzenza buthathaka izihlunu zakho zesisu, kubangele iingxaki kwithambo lomqolo kunye nomqolo, kunye negalelo kwiintlungu ezisezantsi. Zonke ezi zinokukwenzakalisa ukuma kwakho.
• Nxiba izihlangu ezitofotofo nezithende kancinci. Izithende eziphakamileyo, umzekelo, zinokulahla ibhalansi yakho kwaye zikunyanzele ukuba uhambe ngokwahlukileyo. Oku kubeka uxinzelelo ngakumbi kwimisipha yakho kwaye kwenzakalise ukuma kwakho.
• Qiniseka ukuba indawo ekumsebenzi ikubude obutofotofo yeyakho, nokuba uhleli phambi kwekhompyuter, usenza isidlo sangokuhlwa, okanye utya isidlo.

Ndingakuphucula njani ukuma kwam xa ndihleli?

Abantu abaninzi baseMelika bachitha ixesha labo elininzi behleli-nokuba kuphangela, esikolweni, okanye ekhaya. Kubalulekile ukuhlala ngokufanelekileyo, kwaye uthathe ikhefu rhoqo:

• Tshintsha indawo yokuhlala rhoqo
• Thatha uhambo olufutshane malunga neofisi yakho okanye ikhaya
• Yolule ngobunono izihlunu zakho rhoqo ukuze uncede ukukhulula uxinzelelo lwemisipha
• Musa ukuwela imilenze yakho; gcina iinyawo zakho phantsi, namaqatha akho aphambi kwamadolo akho
• Qinisekisa ukuba iinyawo zakho ziyachukumisa umgangatho, okanye ukuba akunakwenzeka, sebenzisa i-footrest
• Hlaziya amahlombe akho; akufuneki zijikelezwe okanye zitsale umva
• Gcina iingqiniba zakho kufutshane nomzimba wakho. Zifanele zigobe phakathi kwe-90 kunye ne-120 degrees.
• Qinisekisa ukuba umqolo wakho uxhaswa ngokupheleleyo. Sebenzisa umqamelo ongasemva okanye enye inkxaso yangasemva ukuba isitulo sakho asinangasemva esinokuxhasa ijika lakho lomqolo osezantsi.
• Qinisekisa ukuba amathanga akho kunye nesinqe ziyaxhaswa. Kuya kufuneka ubenesihlalo esidweliswe kakuhle, kwaye amathanga akho kunye neethanga kufuneka zihambelane nomgangatho.

Ndingakuphucula njani ukuma kwam xa ndimi?

• Yima nkqo kwaye ubude
• Gcina amahlombe akho ngasemva
• Tsala isisu sakho ngaphakathi
• Beka ubunzima bakho ikakhulu kwiibhola zeenyawo zakho
• Gcina inqanaba lakho lentloko
• Vumela iingalo zakho zixhomekeke ngokwemvelo emacaleni akho
• Gcina iinyawo zakho malunga nobubanzi begxalaba ngaphandle

Ngokuziqhelanisa, unokuyiphucula indlela omile ngayo; uzakujongeka uzive ngcono.