Izivivinyo zasekuseni zokulahlekelwa kwesisindo

Ukuphikisana okuningi kuhambisana nokusebenza komzimba ekuseni. Singabantu abasekela ukuhamba nganoma iyiphi ithuba elihle, ngakho-ke siphakamisa ukuthi uhlukanise imizuzu engu-15 yokuzivocavoca ekuseni.

Amanga

Izivivinyo zasekuseni zokulahlekelwa kwesisindo nokuqeqesha ekuseni akuyona into efanayo. Ukuzivocavoca kwasekuseni kwenziwa ngokushesha emva kokuvuswa (ngezinye izikhathi ngisho nangaphandle kokuphuma embhedeni), futhi ukuqeqeshwa kwakusasa kwenziwa, sekuvele kuvuke ngokuphelele - imizuzu engu-30-60 ngemva kokuvuswa.

Ukukhethwa kokuzivocavoca

1. Izinkimbinkimbi zokuzivocavoca ekuseni kufanele zibe nomthwalo olinganiselwe kuwo wonke umzimba. Uma unemizuzu engu-15, umqulu wokuqala wamaminithi angu-5 wokuzivocavoca, ama-5 wokuzivocavoca amandla (ukulinganisa) kanye no-5 wokusula nokubuyisela ukuphefumula.
2. Ukuzivocavoca kokuzivocavoca ekuseni kufanele kuqale ngokuhamba okusheshayo, ukugxuma, nokusebenza ngokushaya.
3. Ukuzivocavoca okujwayelekile kwamantombazane kufanele kufaka ukuvivinya emilenzeni, emathangeni bese ucindezela. I-Poprisedayte, yenza ukuhlaselwa, imilenze nemilenze kanye nokuzivocavoca kwe-1-2 ku-press.
4. Siqedile ngokusula izivivinyo ezihlezi phansi.

Izinzuzo

Umgomo wokuzivocavoca ekuseni ukugcina wena kusukela "ekujuleni" emzimbeni ngemva kokulala ubusuku. Ukuzivocavoca okuphumelelayo ekuseni kushukumisa ukujikeleza kwegazi, ukugeleza kwe-lymph, kwendlala umgogodla futhi kuthuthukise ukuhamba kwamalungu. Ngelinye igama, lenza yonke into ukuze usebenze ngokuqapha okugcwele futhi ikuvikele ekulimaweni okungenzeka kalula ngezinhlanzi ezikhululekile, ezingashukunyanga emva kokulala.

Uma kwenzeke ukuthi lokho kusetshenzwa kwesikhumba kungukuphela kwemisebenzi yomzimba kulo lonke usuku, umsebenzi wakho ukukhetha isethi ephelele kunazo zonke zokuzivocavoca. Ungakhetha ama-asanas jikelele we- yoga , noma ngisho udansa ngaphansi komculo okhuthazayo.