Ixesha lokubuyisela kwi-TKR: Amanqanaba okuBuyisela kwimeko yesiqhelo kunye noNyango loMzimba
Umxholo
- Ushwankathelo
- Usuku 1
- Usuku 2
- Usuku lokukhupha
- Ngeveki yesi-3
- Iiveki 4 ukuya ku-6
- Iiveki 7 ukuya ku-11
- Iveki ye-12
- Iveki ye-13 nangaphezulu
- Izizathu ezi-5 zokuqwalaselwa kotyando lokuTshintsha amadolo
Ushwankathelo
Xa utyando olwenziwe ngamadolo (TKR) luphelele, ukubuyisela kwimeko yesiqhelo kunye nokubuyiselwa kwimeko yesiqhelo kubalulekile. Kule nqanaba, uya kubuya emva kweenyawo zakho kwaye ubuyele kwindlela yokuphila esebenzayo.
Iiveki ezili-12 ezilandela utyando zibaluleke kakhulu ekuvuseleleni nasekuvuseleleni. Ukuzibophelela kwisicwangciso kwaye uzityhale ukuba wenze kangangoko suku ngalunye kuya kukunceda uphilise ngokukhawuleza kuqhaqho kwaye uphucule amathuba okuphumelela ixesha elide.
Funda ukuze ufunde ukuba ungalindela ntoni kwiiveki ezili-12 emva kotyando kunye nendlela yokuzibekela iinjongo zokuphulukiswa kwakho.
Usuku 1
Ukubuyisela kwimeko yesiqhelo kuqala kanye emva kokuba uvukile kuqhaqho.
Kwiiyure zokuqala ezingama-24, ugqirha wakho wokwenyama (PT) uya kukunceda uphakame kwaye uhambe usebenzisa isixhobo esincedisayo. Izixhobo zokunceda zibandakanya ukuhambahamba, iintonga, kunye nemisimelelo.
Umongikazi okanye ingcali kwezomsebenzi uya kukunceda kwimisebenzi enjengokutshintsha ibhandeji, ukunxiba, ukuhlamba nokusebenzisa indlu yangasese.
I-PT yakho iya kukubonisa indlela yokungena nokuphuma ebhedini nendlela yokuhambahamba usebenzisa isixhobo esincedisayo. Banokucela ukuba uhlale ecaleni kwebhedi, uhambe amanyathelo ambalwa, kwaye uzithumele kwindawo ehamba ecaleni kwebhedi.
Kananjalo baya kukunceda usebenzise umatshini wokuhambisa (CPM) oqhubekayo, osisixhobo esihambisa ngokudibeneyo kwaye ngobunono emva kotyando. Inceda ukuthintela ukwakhiwa kwethishu ebomvu kunye nokuqina kwamalungu.
Uya kuyisebenzisa i-CPM esibhedlele kwaye mhlawumbi nasekhaya. Abanye abantu bayalishiya igumbi lokusebenza kunye nemilenze yabo sele ikwisixhobo.
Ezinye iintlungu, ukudumba, kunye nokugruzuka kuyinto eqhelekileyo emva kotyando lwe-TKR. Zama ukusebenzisa idolo lakho ngokukhawuleza, kodwa kuphephe ukuzityhala kude kakhulu ngokukhawuleza. Iqela lakho lokhathalelo lwempilo luyakunceda usete iinjongo ezizizo.
Yintoni ongayenza ngeli nqanaba?
Phumla ngokwaneleyo. I-PT yakho iya kukunceda uphume ebhedini kwaye uhambe umgama omfutshane. Sebenzela ukugoba nokulungisa idolo lakho kwaye usebenzise umatshini we-CPM ukuba uyayifuna.
Usuku 2
Ngosuku lwesibini, unokuhamba ixesha elifutshane usebenzisa isixhobo esincedisayo. Njengoko uchacha emva kotyando, inqanaba lomsebenzi wakho liya kunyuka kancinci kancinci.
Ukuba ugqirha wasebenzisa iingubo ezingangeni manzi, unokuhlamba usuku emva kotyando. Ukuba basebenzise isinxibo esiqhelekileyo, kuya kufuneka ulinde iintsuku ezi-5 ukuya kwezi-7 phambi kokuba uhlambe, kwaye uphephe ukufunxa kangangeeveki ezi-3 ukuya kwezi-4.
I-PT yakho inokukucela ukuba usebenzise indlu yangasese eqhelekileyo kunesiphatho sebhedi. Basenokukucela ukuba uzame ukunyuka amanyathelo ambalwa ngexesha. Usenokufuna ukusebenzisa umatshini we-CPM.
Sebenza ekufezekiseni ngokupheleleyo ukwandiswa kwamadolo kweli nqanaba. Yandisa idolo (ukugoba) ubuncinci iidigri ezili-10 ukuba kunokwenzeka.
Yintoni ongayenza ngeli nqanaba?
Ngosuku lwesibini unokuma, uhlale, utshintshe indawo, kwaye usebenzise indlu yangasese endaweni yesiphatho. Unokuhamba kancinci kwaye unyuke amanyathelo ambalwa ngoncedo oluvela kwi-PT yakho. Ukuba unezinxibo ezingangenwa ngamanzi, ungayihlamba imini emva kotyando.
Usuku lokukhupha
Uya kuhlala esibhedlele kangangeentsuku ezi-1 ukuya kwezi-3 emva kotyando, kodwa oku kunokuba lide kakhulu.
Xa ungahamba esibhedlele kuxhomekeke kakhulu kunyango olufunekayo, ukuba uya kukwazi kangakanani ukwenza inkqubela phambili, impilo yakho ngaphambi kotyando, ubudala bakho, kunye nayiphi na imiba yezonyango.
Okwangoku idolo lakho liya kuba lisomelela kwaye uya kuba nakho ukwandisa umthambo kunye neminye imisebenzi. Uya kusebenza ukugoba idolo lakho ukuqhubekeka kunye okanye ngaphandle komatshini we-CPM.
Ugqirha wakho uyakukususa kumyalelo wamandla ukuya kumayeza eentlungu zedosi esezantsi. Funda kabanzi malunga neentlobo ezahlukeneyo zonyango lweentlungu.
Yintoni ongayenza ngeli nqanaba?
Ekukhutshelweni, unako uku:
- yima ngoncedo oluncinci okanye ungalufumani kwaphela
- hamba ixesha elide uhamba ngaphandle kwegumbi lakho lesibhedlele kwaye uthembele kwizixhobo zoncedo ezingaphantsi
- unxibe, uhlambe, kwaye usebenzise indlu yangasese uwedwa
- unyuke usihla kwizitepsi ngoncedo
Ngeveki yesi-3
Ngexesha lokubuyela ekhaya okanye kwindawo yokubuyisela kwimeko yesiqhelo, kuya kufuneka ukuba ukwazi ukuhamba ngokukhululekileyo ngelixa ufumana iintlungu ezincitshisiweyo. Uya kufuna amayeza eentlungu ezimbalwa nangaphantsi.
Inkqubo yakho yemihla ngemihla iya kubandakanya ukusebenzisa i-PT yakho ekunike yona. Oku kuyakuphucula ukuhamba kwakho kunye noluhlu lokuhamba.
Kuya kufuneka uqhubeke usebenzisa umatshini we-CPM ngeli xesha.
Yintoni ongayenza ngeli nqanaba?
Ungahamba kwaye ume ngaphezulu kwemizuzu eli-10, kwaye ukuhlamba nokunxiba kunokuba lula.
Kwisithuba seveki, idolo lakho liya kuba nakho ukugoba iidigri ezingama-90, nangona kunokuba nzima ngenxa yeentlungu nokudumba. Emva kweentsuku ezi-7 ukuya kwezi-10, kuya kufuneka ubenokwandisa amadolo akho ngokuthe tye.
Idolo lakho linokuba namandla ngokwaneleyo ukuba awuthwali ubunzima kwi-walker yakho okanye kwiintonga kwakhona. Uninzi lwabantu lusebenzisa induku okanye abananto kwaphela ngeeveki ezi-3 ukuya kwezi-3.
Bamba intonga esandleni esijongene nedolo lakho elitsha, kwaye uphephe ukuthembela kude nedolo lakho elitsha.
Iiveki 4 ukuya ku-6
Ukuba uye wahlala kwimithambo yakho kunye neshedyuli yokuvuselela, kufuneka uqaphele ukuphucuka okumangalisayo emadolweni akho, kubandakanya ukugoba kunye namandla. Ukudumba kunye nokudumba kufanele ukuba kwehlile.
Injongo ngeli nqanaba kukwandisa amandla emadolo kunye noluhlu lokuhamba usebenzisa unyango lomzimba. I-PT yakho inokukucela ukuba uhambe ixesha elide kwaye uzilumle kwisixhobo esincedisayo.
Yintoni ongayenza ngeli nqanaba?
Ngokufanelekileyo, kweli nqanaba, uya kuziva ngathi ubuyisela inkululeko yakho. Thetha ne-PT kunye nodokotela ogqirha malunga nokuba ungabuyela nini emsebenzini nakwimisebenzi yemihla ngemihla.
- Ngasekupheleni kweli xesha, unokuhamba ngakumbi kwaye uthembele kwizixhobo zoncedo ezingaphantsi. Unokwenza imisebenzi emininzi yemihla ngemihla, njengokupheka nokucoca.
- Ukuba unomsebenzi wedesika, ungabuyela emsebenzini kwiiveki ezi-4 ukuya kwezi-6. Ukuba umsebenzi wakho ufuna ukuhamba, ukuhamba, okanye ukuphakamisa, inokude ifike kwiinyanga ezintathu.
- Abanye abantu baqala ukuqhuba ngaphakathi kweeveki ezi-4 ukuya kwezi-6 zoqhaqho, kodwa qiniseka ukuba ugqirha wakho ugqirha uthi kulungile kuqala.
- Unokuhamba emva kweeveki ezi-6. Ngaphambi kweli xesha, ukuhlala ixesha elide ngexesha lokuhamba kunokunyusa umngcipheko wegazi.
Iiveki 7 ukuya ku-11
Uya kuhlala usebenza kunyango lomzimba ukuya kuthi ga kwiiveki ezili-12. Iinjongo zakho ziya kubandakanya ukuphucula ngokukhawuleza ukuhamba kwakho kunye noluhlu lokunyakaza-mhlawumbi ukuya kuma-degrees angama-115-kunye nokwandisa amandla emadolweni kunye nemisipha ejikelezileyo.
I-PT yakho iya kuguqula umthambo wakho njengoko idolo liphucula. Ukuzivocavoca kunokubandakanya:
- Uzwane kunye nesithende siphakamisa: Ngelixa umileyo, sukuma kwiinzwane zakho kunye nezithende zakho.
- Inxalenye yedolo iyagoba: Ngelixa umileyo, gobisa amadolo wakho kwaye unyuke usenyuka uye ezantsi.
- Ukuxhwilwa kwe-Hip: Ngelixa ulele ngecala, phakamisa umlenze wakho emoyeni.
- Ibhalansi yomlenze: Yima ngonyawo olunye ngexesha ixesha elide kangangoko kunokwenzeka.
- Amanyathelo okunyusa: Nyuka usihla kwinqanaba elinye, utshintsha ukuba loluphi unyawo oqala ngalo ixesha ngalinye.
- Ukuhamba ngebhayisikile kwibhayisekile emileyo.
Eli lixesha elibaluleke kakhulu ekuphumeni kwakho. Ukuzibophelela ekubuyiseleni kwimeko yesiqhelo kuya kugqiba ukuba ungabuyela ngokukhawuleza njani kwindlela yesiqhelo, esebenzayo, kunye nendlela elisebenza ngayo idolo lakho kwixesha elizayo.
Yintoni ongayenza ngeli nqanaba?
Okwangoku, kuya kufuneka uhambe ngendlela yokubuyela kwimeko yesiqhelo. Kuya kufuneka ube nobunzima obukhulu kunye neentlungu.
Unokwazi ukuhamba ngeebhloko ezimbalwa ngaphandle kwazo naziphi na izixhobo zoncedo. Unokwenza ngakumbi izinto zomzimba, kubandakanya ukuhamba ngokuzonwabisa, ukuqubha, kunye nebhayisikile.
Iveki ye-12
Ngeveki ye-12, qhubeka usenza imithambo kwaye uphephe izinto ezinempembelelo ephezulu ezinokonakalisa idolo lakho okanye izicwili ezijikelezileyo, kubandakanya:
- ukubaleka
- i-aerobics
- Ukuskiya
- ibhola yomnyazi
- ibhola
- ibhayisekile ephezulu kakhulu
Okwangoku, kuya kufuneka ube neentlungu ezingaphantsi. Qhubeka nokuthetha neqela lakho lokhathalelo lwempilo kwaye uphephe ukuqala nayiphi na imisebenzi emitsha ngaphambi kokuba ujonge kubo kuqala.
Yintoni ongayenza ngeli nqanaba?
Kule nqanaba, abantu abaninzi baphakamile kwaye malunga kwaye baqala ukonwabela imisebenzi enjengegalufa, ukudanisa, kunye nebhayisikile. Ukuzimisela ngakumbi ekuzimiseleni ukubuyisela kwimeko yesiqhelo, ngokukhawuleza oku kunokwenzeka.
Ngeveki ye-12, uya kuba neentlungu ezincinci okanye ungabikho ntlungu ngexesha lemisebenzi yesiqhelo kunye nokuzilolonga, kunye noluhlu olupheleleyo lokuhamba emadolweni.
Iveki ye-13 nangaphezulu
Idolo lakho liya kuhlala likhula ngokuthe chu, kwaye iintlungu ziya kuncipha.
Umbutho waseMelika we-Hip kunye ne-Knee Surgeons (i-AAHKS) ithi inokuthatha ukuya kwiinyanga ezi-3 ukubuyela kwimisebenzi emininzi, kunye neenyanga ezi-6 ukuya kunyaka ngaphambi kokuba idolo lomelele kwaye lomelele njengoko kunokuba njalo.
Kule nqanaba lokubuyisela, ungaqala ukuphumla. Kukho amathuba angama-90 ukuya kuma-95 epesenti okuba idolo lakho lihlale iminyaka eli-10, kwaye iipesenti ezingama-80 ukuya kuma-85 lithuba lokuhlala iminyaka engama-20.
Hlala unxibelelana neqela lakho lezonyango kwaye uhlolwe rhoqo ukuze uqiniseke ukuba idolo lakho lihlala lisempilweni. I-AAHKS icebisa ukubona ugqirha wakho rhoqo kwiminyaka emi-3 ukuya kwemi-5 emva kweTKR.
Funda ngakumbi malunga neziphumo ezilungileyo ezinokubangelwa yi-TKR.
| Umda wexesha | Umsebenzi | Unyango |
| Usuku 1 | Phumla ngokwaneleyo kwaye uhambe umgama omfutshane ngoncedo. | Zama ukugoba nokulungisa idolo lakho, usebenzisa umatshini we-CPM ukuba uyafuneka. |
| Usuku 2 | Hlala phezulu kwaye ume, utshintshe indawo, uhambe umgama omde, unyuke amanyathelo ambalwa ngoncedo, kwaye mhlawumbi ishawa. | Zama ukwandisa ukuguqa ngamadolo ubuncinci iidigri ezili-10 kwaye usebenze ngokulungisa idolo lakho. |
| Ukukhutshwa | Sukuma, uhlale, uhlambe, unxibe ngoncedo oluncinci. Hamba umgama omde kwaye usebenzise izinyuko ezinesihamba okanye iintonga. | Phumeza ubuncinci i-70 ukuya kwi-90 yeedigri zokuguqa ngamadolo, kunye okanye ngaphandle komatshini we-CPM. |
| Iiveki 1 - 3 | Hamba uye ume ngaphezulu kwemizuzu eli-10. Qalisa ukusebenzisa udondolo endaweni yeentonga. | Qhubeka nokwenza umthambo ukuphucula ukuhamba kwakho kunye noluhlu lokuhamba. Sebenzisa umkhenkce kunye nomatshini we-CPM ekhaya ukuba uyafuneka. |
| Iiveki 4 - 6 | Qala ukubuyela kwimisebenzi yemihla ngemihla efana nomsebenzi, ukuqhuba, ukuhamba, kunye nemisebenzi yasekhaya. | Qhubeka nokwenza imithambo yakho ukuphucula ukuhamba kwakho kunye noluhlu lokuhamba. |
| Iiveki 7-12 | Qala ukubuyela kwimisebenzi enefuthe eliphantsi njengokuqubha kunye nokuhamba ngebhayisikile | Qhubeka nokuvuselela amandla kunye noqeqesho lokunyamezela kunye nomsebenzi wokufezekisa uluhlu lwentshukumo ye-0-115 degrees. |
| Iveki ye-12 + | Qala ukubuyela kwimisebenzi ephezulu yempembelelo ukuba ugqirha wakho uyavuma. | Landela isikhokelo se-PT kunye nodokotela ogqirha malunga naluphi na unyango oluqhubekayo. |
Izizathu ezi-5 zokuqwalaselwa kotyando lokuTshintsha amadolo
Sicebisa
Ulawulo lukaTrump Sika nje i-213 yezigidi zeedola kwiNkxaso-mali ejolise ekuthinteleni ukukhulelwa kolutsha