Ungayiqhuba njani iFom yokubaleka eyiyo

Umxholo

• Ifom yokubaleka
• Ukubaleka
• Ukuprintwa
• Kwi treadmill
• Iinyawo zakho
• Iindlela zokuphucula ifom
• Iingcebiso zokuphepha ukwenzakala
• Uza kuthetha nini nepro
• Umgca wezantsi

Ukuba ufuna ukuphakamisa ukusebenza kwakho, kubalulekile ukuba ujonge ifom yakho ebalekayo kwaye wenze naluphi na uhlengahlengiso oluyimfuneko kunye nokuphuculwa. Oku kuyakunceda ukunciphisa amathuba okonzakala, ukonyusa isantya, kunye nokunyusa ukusebenza ngokukuko.

Ukuhamba kwakho kudlala indima ebalulekileyo kwizibonelelo ezininzi zempilo yokusebenza. Iyakwenza ukuba ubaleke umgama omde ngamandla amakhulu kunye neentlungu kunye nokungonwabi.

Kukho iindlela ezithile zokulandela ezinokuhluka kancinci ngenxa yokwahluka koomatshini bomzimba. Thatha ingqalelo umgama kunye nesantya ofuna ukusiqhuba, kunye nakuphi na ukonzakala okufanelekileyo okanye iindawo zomzimba ezichaphazelekayo.

Yigcine engqondweni into yokuba usenokuba ukhethe imikhwa emibi endleleni ekunokuba nzima ukuyaphula kuba beziva beqhelekile. Kulungile! Kuyafaneleka ukuba uhambe ngokungahambi kakuhle okanye ukungazi kakuhle ukufumana ifom yakho phantsi kwaye ukhulise amava akho asebenzayo.

Ifom yokubaleka

Apha ngezantsi kukho iingcebiso ezimbalwa zokuphucula indlela oqhuba ngayo ukonyusa uqoqosho lwakho olusebenzayo, ukuphucula ukusebenza, kunye nokunciphisa umngcipheko wokulimala.

Ukubaleka

Ukubaleka kunokuba nokuhamba kancinci kunokuba usebenze, kodwa kusaqhayisa uluhlu lwezibonelelo zezempilo. Nantsi indlela yokwandisa ukusebenza kwakho kokubaleka:

• Ngelixa ubaleka, gcina ukuma kakuhle, zibandakanye nengqondo yakho, kwaye ujonge phambili.
• Kuphephe ukuthambekisela intloko phantsi kwaye ushiye amagxa akho.
• Yandisa isifuba sakho, kwaye usigcine siphakanyisiwe njengoko uzobe amagxalaba ezantsi nasemva.
• Gcina izandla zakho zikhululekile, kwaye usebenzise ukujija kwengalo okhululekileyo. Kuphephe ukuwela iingalo zakho phambi komzimba wakho.
• Ukuthintela ukwenzakala komzimba wakho osezantsi, sebenzisa uqhankqalazo oluphakathi kweenyawo, kwaye ukunqande ukubetha umhlaba ngesithende. Oku kuvumela unyawo lwakho ukuba lubambe umhlaba ngokuthe ngqo phantsi kwethanga lakho njengoko uqhuba umzimba wakho uye phambili. Ukubetha isithende kunokubangela ukuba umlenze wakho unciphise umgama wakho kwaye uxinzelele amadolo akho.

Ukuprintwa

Isenzo sokuqina okuphezulu sokuprinta kufuna ukuba kusebenze izihlunu ezininzi kunye namandla okuqhushumba njengoko usenza umlo onamandla. Cinga ngala macebiso:

• Yiya kancinci esinqeni sakho ngelixa ubamba ingqokelela yakho.
• Phakamisa isifuba sakho, thambisa amagxa akho, kwaye uzitsale zisuke ezindlebeni zakho.
• Sebenzisa imizuzwana emifutshane, ekhawulezayo yokugcina amandla.
• Ukunciphisa ithuba lakho lokulimala, umhlaba uthambile kwaye uzolile unganampembelelo zincinci.
• Sebenzisa isitrayikhi sonyawo lwangaphambili, kwaye uzikhuphele ngokwakho phambili kwiinzwane zakho. Ngenyathelo ngalinye, phakamisa ithanga lakho ukuze lifane nomhlaba.
• Gobela iingqiniba zakho ngecala leedigri ezingama-90 kwaye uzitsale ziye ngapha nangapha, usebenzisa intshukumo ebaxiweyo kwaye uzihambise kuluhlu olubanzi lokuhamba kunangexesha lokubaleka.
• Phakamisa izandla zakho phezulu njenge-chin yakho kwaye ubuyele ngasemva kwakho.
• Kunqande ukujikeleza imizimba yakho kwaye uzise iingalo zakho kumphakathi womzimba wakho.

Kwi treadmill

Ukubaleka kwitreadmill lukhetho ukuba ufuna ukunciphisa ifuthe kumalungu akho kunye nokuthintela ukulimala kakhulu.

I-treadmill ikuvumela ukuba usebenze ngesantya esigudileyo, esingagungqiyo ngaphandle kwezithintelo okanye indawo zokumisa eziyimfuneko. Oku kukuvumela ukuba ugxile kuphela kwifom yakho.

Cinga ngala macebiso:

• Zoba amagxa akho ngasemva kwaye ubandakanye ingqokelela yakho njengoko uthembele phambili kancinane.
• Gcina umqolo omileyo. Gcina amahlombe akho ngokuthe ngqo ngaphezu kweenqe zakho.
• Hlaziya iingalo zakho, jonga ngqo phambili, kwaye ukunqande ukujonga phantsi okanye ukubek 'esweni.
• Sebenzisa umgama omfutshane, kwaye uthathe amanyathelo amancinci.
• Ukubaleka kwitreadmill kuyakukunyanzela ukuba ufinyeze umda wakho kuba ukubetha ngaphezulu kuya kubangela ukuba ukhabe ngaphambili kwitayile yokunyathela.
• Ngaphandle kokuba unenkxalabo ngokulinganisela, thintela ukuxhoma kwiileyili njengoko ubaleka.

Iinyawo zakho

Sebenzisa umgaqo ofanelekileyo kwisantya sakho sokubaleka. Umhlaba ngobunono; thintela ukubetha unyawo lwakho njengoko usiya emhlabeni, oko kunceda ukunqanda ukwenzakala.

Isitrayikhi seenyawo ezichanekileyo siyakunceda ukuphucula uqoqosho lwakho olusebenzayo ukuze usebenzise amandla amancinci ngelixa usandisa isantya.

Nantsi indlela yokujonga iinyawo zakho:

• Umhlaba onolawulo, usebenzisa isitrayikhi esigudileyo, nkqu nonyawo
• Ukuthintela ukwenzakala okuncinci, sebenzisa isitrayikhi sangaphambili, esisebenzisa ngakumbi ukusebenza kwemisipha xa ufika emhlabeni.
• Isitrayikhi seenyawo eziphakathi sinceda ukuqhubela phambili umzimba wakho.
• Kuphephe ukubetha ngezithende zakho. Oku kunokukucotha kwaye uxinzelele amadolo akho.
• Gcina ukubiza okuqhelekileyo okanye okungathathi hlangothi kweenyawo zakho ngokuqengqa iinyawo zakho ngaphakathi kancinane. Oku kuvumela iinyawo zakho ukuba zikufumane ngokufanelekileyo ukothuka kokufika ngexesha ugcina umzimba wakho osezantsi ulungelelwanisiwe.

Iindlela zokuphucula ifom

Ukuphucula ifom yakho ngokwenza imithambo ephambili yokwandisa kunye nokomeleza izihlunu ezibandakanyekayo ekusebenzeni:

• Bandakanya imithambo engundoqo, enje ngeebhulorho ezibengezelayo kunye neeplanga ezisecaleni, ukuphucula amandla, ibhalansi, kunye nozinzo ngelixa unciphisa ithuba lokonzakala kunye nokusetyenziswa gwenxa.
• Ukukhusela amadolo akho ekonzakaleni, betha unyawo lwakho ngqo phantsi kwedolo endaweni yaphambi kwalo, enokuthi ibe sisiphumo sokugqithisa. Oku kubaluleke ngakumbi xa usihla ezantsi.
• Gcina umlenze omde, omileyo, kwaye wandise ngesithsaba sentloko yakho. Yenza imithambo yentloko nentamo ukwakha amandla ayimfuneko ukugcina ukuma kakuhle kunye nokujonga phambili.
• Lungelelanisa ukuphefumla kwakho ukuze uhambelane nesingqisho seenyawo zakho. Oku kunceda ukugcina ukuhlala ngokukhululeka, ukunciphisa uxinzelelo lwemisipha, kunye nokusebenzisa amandla ngokufanelekileyo.
• Gobela iingqiniba zakho ngecala leedigri ezingama-90, kwaye ujikelezise iingalo zakho emagxeni akho ngaphambili nasemva ngelixa ugcine izandla zakho ziphumlile.
• Kunqumle ukuwela iingalo zakho ngaphaya komzimba wakho okanye ukujija umzimba wakho ongasentla.
• Nciphisa isifuba sakho phambili ukuze uncedise umzimba wakho phambili.
• Cinezela phezulu kwaye ubheke phambili emhlabeni osemva kwakho ngenyathelo ngalinye.

Iingcebiso zokuphepha ukwenzakala

Nazi ezinye iingcebiso ezimbalwa zokukunceda ukunqanda ukwenzakala njengoko usebenza kwifom yakho:

• Ukuphucula ukuhamba kunye nokuguquguquka kwiinqe zakho kunye namaqatha ukunciphisa ukulimala kumqolo wakho ophantsi nasemadolweni.
• Yandisa inani lamanyathelo akho ngomzuzu ukubeka uxinzelelo emzimbeni wakho.
• Ngokuthe ngcembe landisa ixesha, ubungqongqo, kunye nokuhamba rhoqo kweembaleki zakho. Yakha isantya kunye nemayile yakho ekuhambeni kwexesha. Khumbula, iziphumo zithatha ixesha.
• Thatha ikhefu ixesha elifanelekileyo ukuba unentlungu okanye ukwenzakala kwezihlunu, ngakumbi ukuba ziphindaphindeka okanye zihlala ixesha elide.
• Jonga ugqirha ukuba ngaba wenzakele. Banokukunyanga ukwenzakala kwakho, bachaze unobangela wako, kwaye bakuncede wenze izilungiso ezifanelekileyo zokuthintela ukuba zingaphindi zenzeke.
• Thetha nogqirha wakho ukuba umtsha ukuba uzilolonge, unayo nayiphi na inkxalabo emzimbeni, okanye uthathe amayeza anokuphazamisa inkqubo yakho yokusebenza.
• Nxiba izihlangu ezifanelekileyo zokubaleka. Gwema izicathulo ezinamathele kakhulu. Guqula izihlangu zakho rhoqo.

Uza kuthetha nini nepro

Ukusebenza nomntu ngamnye ngengcali yokomelela komzimba kunika izibonelelo ezininzi. Wonke umntu ukusuka ekuzonwabiseni nasekubalekeni kweengcali unokufumana inzuzo ekusebenzeni neprojekti esebenzayo okungenani iiseshoni ezimbalwa.

Ingcali ezinikeleyo inokukunceda wenze inkqubo yesiqhelo yokufezekisa iinjongo zakho ngelixa ikunceda ukumisela ukungqinelana, inkuthazo kunye noxanduva lokuphendula.

Kwaye, ingcali ebalekayo iya kuba kwicala lakho, ikunqande kwaye ikuncede ubhiyozele impumelelo yakho.

Kuyinzuzo ngakumbi ukuba umtsha ukuba sempilweni okanye ukubaleka okanye unayo nayiphi na inkxalabo ngomzimba wakho, ngakumbi ngokubhekisele kulungelelwaniso, ubucukubhede bomzimba, okanye ukulimala kwangaphambili

Uphando oluvela kumanqaku ka-2015 kwimpumelelo yokufumana ingxelo ebonakalayo okanye eviwayo ukuphucula indlela yokuhamba ukunciphisa umngcipheko wokulimala.

Nokuba ujonge esipilini, ubukele ividiyo, okanye ufumana amanqaku ngomlomo, ingxelo ngoyena ndoqo ekuphuculeni ifom yakho.

Umsebenzi wobuchule unokuxhasa ukukhula kunye nokugcinwa kwefom echanekileyo kwaye aphule nayiphi na imikhwa emibi onokuba unayo. Banokukunceda ukuphucula unyamezelo lwakho kunye nokunciphisa umngcipheko wokulimala.

Inkqubo yokomelela komzimba inokuqinisekisa ukuba uhlala ukhuselekile ngokukunceda ukuba ufudumale ngokufanelekileyo kwaye upholise kwaye uphephe ukuzityhala kakhulu. Banokukunceda ukuba ube nesicwangciso sokutya esisempilweni kwaye wazi ukuba ungatya ntoni ngaphambi nasemva kokubaleka.

Umgca wezantsi

Ukuphucula indlela obaleka ngayo yenye yeendlela ezilungileyo zokuthatha ukubaleka kwakho uye kwinqanaba elilandelayo.

Gcina inkqubo yakho yokubaleka ukuze ubone ezona ziphumo zibalaseleyo. Yazisa malunga nokuma kwakho yonke imihla njengoko usenza yonke imisebenzi yakho. Sebenza ekuphuhliseni amandla angundoqo ukuxhasa ifom yakho esebenzayo.