Iingcebiso zokubaleka emvuleni

Umxholo

• Ngaba kukhuselekile ukubaleka emvuleni?
• Wuphephe umbane neendudumo
• Yazi kwaye ulungele ubushushu
• Yazi indawo
• Nxiba izihlangu ngokutsala okuhle
• Indlela ebalekayo emvuleni
• Umkhondo obaleka emvuleni
• Ukunxiba imvula
• Ngaba zikhona izibonelelo zokubaleka emvuleni?
• Ukubaleka imarathon emvuleni
• Hlala ufudumele
• Nqwenela ukugqiba, hayi okona kulungileyo kuwe
• Yoma kwaye ushushu emva koko
• Ukuqhutywa kokuqwalaselwa kunye neengcebiso zokuhamba emzimbeni
• Ukuthatha

Ukubaleka emvuleni kuthathwa njengokukhuselekileyo. Kodwa ukuba kukho iindudumo kwindawo yakho ezibandakanya umbane, okanye kuyanetha kwaye iqondo lobushushu lingaphantsi kwengqele, ukubaleka emvuleni kunokuba yingozi.

Ukuba uza kubaleka ngelixa kunethayo, qiniseka ukuba unxibe ngokufanelekileyo kwizinto. Phambi kokuba uphume, soloko uxelela umntu apho uza kubaleka khona kwaye malunga nexesha elingakanani.

Funda ukuze ufunde ngezinye zeenzuzo kunye neengxaki zokuqhuba imvula, kunye neengcebiso zokuzigcina ukhuselekile.

Ngaba kukhuselekile ukubaleka emvuleni?

Ukubaleka ekukhanyeni ukuya kukumodareyitha kwemvula kukhuselekile. Usenokude ufumanise ukuba kuyaphumla okanye kunyanga ukubaleka xa kunethayo.

Nazi iingcebiso zokhuselo ezimbalwa ekufuneka uzigcine engqondweni.

Wuphephe umbane neendudumo

Jonga uqikelelo lwemozulu ngaphambi kokuba uphume. Ukuba kukho iindudumo ezikufutshane kunye nombane kwindawo yakho, yenze ukuba uyeke ukuhamba kwakho, uyihambise kwitreadmill yangaphakathi, okanye wenze umthambo owahlukileyo wentliziyo.

Yazi kwaye ulungele ubushushu

Jonga ubushushu. Ukuba iphantsi okanye ingaphantsi kwengqele kwaye kunetha kakhulu, kunokuba nzima ukuba umzimba wakho uhlale ushushu. Oku kunokunyusa umngcipheko wehypothermia.

Xa ubuyela ekhaya emva kokubaleka, susa kwangoko naziphi na izihlangu ezimanzi, iikawusi kunye nempahla. Shushu ngokukhawuleza ngokuzisongela ngengubo efudumeleyo okanye ngokuhlamba ishushu. Sipha iti okanye isuphu eshushu ukuze uhlale ushushu kwaye uhlaziyekile.

Yazi indawo

Jonga iindlela ezimtyibilizi, iindlela ezihlanjwe ngamanzi nezikhukula. Gwema ezi ndawo xa kunokwenzeka.

Nxiba izihlangu ngokutsala okuhle

Unokufuna nokunxiba izihlangu ezine-traction eyongezelelweyo okanye ukunyathela kuzo ukuze ungatyibiliki xa kunethayo.

Ukutsalwa okudityanisiweyo kuthetha isihlangu esineendawo ezahlukeneyo zokudibana nomhlaba. Inokubambelela ngakumbi endaweni yomphezulu ogudileyo.

Indlela ebalekayo emvuleni

Iindlela kunye neendlela zendlela zingatyibilika xa kunetha. Unokufuna ukucothisa isantya sakho kancinci ukunqanda ukutyibilika okanye ukosula.

Xa kunetha, ayilixesha elifanelekileyo lokwenza isivinini sokuzilolonga. Endaweni yoko, jolisa kumgama okanye ixesha. Nciphisa umda wakho ukuphepha ukuwa. Ukuba unokuzilolonga ngokukhawuleza, cinga ukuyihambisa kwisitayile sokunyathela ngaphakathi.

Ukubonakala kunokuncitshiswa nasemvuleni. Iimoto zisenokuba nexesha elinzima lokukubona. Nxiba imibala eqaqambileyo nebonakalayo, njenge-neon. Sebenzisa ukukhanya okanye ivesti ekhanyayo.

Ngelixa imvula encinci kufuneka ingachaphazeli ukubaleka kwakho kakhulu, thintela iindlela okanye iindawo apho kwenzeke khona izikhukula. Thatha unonophelo xa usebenza kwimigxobhozo. Banokuba nzulu kunokuba babonakala.

Umkhondo obaleka emvuleni

Ukuba ubaleka umzila emvuleni, jonga unyawo lwakho. Unokudibana nomhlaba omtyibilizi, amagqabi atyibilikileyo, kunye namasebe awileyo.

Nxiba izihlangu ezibalekayo ezenzelwe ukubaleka. Kuya kufuneka babe nokutsala okuhle kwaye bagxothe amanzi, okanye bakhuphe ngokulula.

Emendweni, kuphephe ukunxiba ii-headphone ukuze uve into eyenzekayo ecaleni kwakho. Unako kwakhona ukubaleka kwindawo evulekileyo xa kusina.

Imvula enamandla kunye nemozulu enomoya ingawakhulula amasebe kunye nemithi, iwazise endleleni. Ukuba uza kubaleka phantsi kophahla lwayo nayiphi na imithi, naka ingqalelo.

Kubalulekile ukubaleka nomhlobo, ngakumbi kwiindlela ezikude. Ngale ndlela, ukuba omnye wenu wenzakele, omnye angalawula uncedo lokuqala okanye afowunele uncedo, ukuba luyimfuneko.

Ukunxiba imvula

Nxiba iindawo zokukhanya ezikhanyayo kunye nokufuma xa ubaleka emvuleni ukulawula ubushushu bomzimba wakho ngokulula. Oko kunokubandakanya:

• umaleko osisiseko, njengehempe enemikhono emide, phantsi kweT-shirt
• umaleko weqokobhe elingangeni manzi ngaphezulu, njengejacket yemvula elula

Ukucinezela iibhulukhwe ezimfutshane kunokunceda ukuthintela ukothuka ukuba imilenze yakho imanzi.

Nxiba izihlangu ezibalekayo ezinomkhondo oqinileyo, onje ngeendlela ezingangeni manzi zokubaleka izihlangu ezinomgca we-Gore-Tex.

Ukuba izihlangu zakho azinamanzi okanye zimanzi ngaphakathi, ii-insoles zinokususwa. Zikhuphe ezi emva kokubaleka kwakho ukubanceda ukuba bome.

Ngaba zikhona izibonelelo zokubaleka emvuleni?

Izifundo zibonisa ukuba azikho zininzi izibonelelo zomzimba ezibalekayo kwimvula. Ngapha koko, inokunciphisa ukusebenza kwezemidlalo kwaye itshise iikhalori ezimbalwa.

Kodwa ngokwengqondo, ukubaleka emvuleni kungakwenza ube yimbaleki eyomelele ngakumbi. Umzekelo, ukuba uqhubeka uqeqesha emvuleni okanye ezinye iimeko zemozulu ezimbi, unokufumana amaxesha akho okuphucula xa ecaca ngaphandle.

Iindlela kunye neendlela zinokuthi zingagcini kangako ngemini enethayo.

Ukubaleka imarathon emvuleni

Ukuba utyikitye kugqatso lweendlela nangaluphi na ubude kwaye kuyanetha, landela iingcebiso zamagosa omdyarho. Iingcebiso ezingakumbi zokubaleka emvuleni zingezantsi.

Hlala ufudumele

Ukuba kukho indawo yangaphakathi okanye egqunywe apho unokuhlala khona phambi kokuba ugqatso luqale, hlala apho kufutshane nasekuqaleni.

Ukuba ungaphandle ngaphambi kokuqala, nxiba iponcho yeplastiki, okanye iingxowa zenkunkuma eziqwengileyo, ngaphezulu kwempahla yakho ukuzigcina zomile kangangoko. (Ungawuphosa lo maleko phambi komdyarho.)

Jog okanye wenze ezinye izinto ezinamandla ukuze ufudumale kwaye uhlale ushushu ngaphambi kokuba ubaleke.

Ukuba kunokwenzeka, cwangcisa ukushiya utshintsho kumhlobo owomileyo ukuze umtshintshe ngokukhawuleza emva komdyarho.

Nqwenela ukugqiba, hayi okona kulungileyo kuwe

Injongo yakho kufuneka ibe kukugqiba, ungafumani okona kulungileyo xa imozulu iyinto ebalulekileyo. Ukubonakala kunokuncitshiswa, kwaye iindlela zingangxama.

Hlala ukhuselekile kwaye ugcine isantya esizinzileyo. Khumbula, nkqu nobuhle buhamba kancinci emvuleni.

Yoma kwaye ushushu emva koko

Susa iimpahla ezimanzi, kubandakanya izihlangu kunye neekawusi, ngokukhawuleza emva kokuba uwele umgca wokugqibela. Unokufuna ukuyilahla imibhiyozo yasemva kwexesha kunye nokuhamba ngqo ekhaya ukuze uhlambe ishushu. Ukuba awukwazi ukufudumala, khangela unyango.

Ukuqhutywa kokuqwalaselwa kunye neengcebiso zokuhamba emzimbeni

Ngexesha lobhubhane we-COVID-19, kubalulekile ukuba ulandele kumaziko oLawulo lweNtsholongwane kunye noThintelo (CDC) xa usebenza.

Nokuba kunetha, kubalulekile ukugcina umgama wakho kwabanye ukuze ungaguli okanye usasaze iintsholongwane. Cwangcisa ukuhlala ubuncinci i-6 yeemitha (2 yeemitha) ngaphandle. Oku kubude beengalo ezimbini.

Khangela iindledlana zeendlela okanye iindlela apho kuya kuba lula ukugcina umgama.

Landela izikhokelo zikarhulumente wakho wasekhaya zokunxiba isigqubuthelo ebusweni xa ubaleka, nawe. Isenokufuneka apho uhlala khona. Kwiindawo apho ukuhamba emzimbeni kulukhuni, kubaluleke ngakumbi.

Ukuthatha

Ukubaleka emvuleni kunokuba yindlela ekhuselekileyo yokufumana umthambo, kwanakwimozulu yezulu embi. Unokufumana ukuba uyonwabele nokubaleka emvuleni.

Qiniseka ukuba unxiba ngokufanelekileyo. Susa nazo naziphi na iimpahla ezimanzi wakufika ekhaya ukuthintela ukugula.