Esikhathini sethu, ngokuvamile kaningi kunalokho, abantu bakhuthazelela umsebenzi ngokusebenza ebusuku. Lokhu kungenxa yinkimbinkimbi yokutakula kokuqala kanye nesimiso somsebenzi. Kodwa, ukuze ulahlekelwe isisindo, ungahlanganyela ekusebenzeni kusihlwa, nakuba engenayo isenzo esifana naso ekuseni.
Izinzuzo Zokugijima Kusihlwa
Kusihlwa kusihlwa kunemiphumela eminingi emihle emzimbeni, ikakhulukazi kubantu abanomsebenzi ohlala phansi. Ukugijima kusihlwa kukuvumela ukuthi ushise ama-kcal angu-500 ngokuzivocavoca kanye ne-kcal 50 ngemuva kokuzivocavoca ngenkathi ubuyiselwa umzimba, okuwusizo kakhulu uma usebenzisa ubusuku bokugijima ukulahlekelwa isisindo. Lokhu kuqeqeshwa kuzokusiza ukuvuselela emva komsebenzi wosuku, ukuvuselela imicabango, ukuqeda amabizo aqoqwe emini, kube nomthelela omuhle ohlelweni lwezinhliziyo, ukuvuselela isizinda se-hormonal, ukuthuthukisa ukulala.
Uma uhlela ukusebenza kwakho, ungadlulisi amakilasi akho ukuthi usebenze emahoreni asekupheleni, ugijima okungenani amahora angu-3-4 ngaphambi kokulala ukuze umzimba ulungise ukuphumula, ngaphandle kwalokho ungase uhlakulele ukuleleka .
Imithetho yokugijima kusihlwa
- Ngaphambi kokuba kudingeke ukuthi kusetshenziswe ukufudumala, kungenziwa ngokwenza okulula okuyi-squats, emithambekeni kanye nokuguqula ngemilenze.
- Akufanele udle amahora angu-1-1.5 ngaphambi kokuthi usebenze, lokhu kuzokunika ukuphazamiseka futhi ngeke kukuvumele ukuthi ulahlekelwe yilawo amakhilogremu engeziwe.
- Ukuqeqesha kumele kudlule isilinganiso semaminithi angu-30-40. Uma kuphela
qala ukusebenza, qala ngemizuzu engu-15 bese ukwandisa kancane kancane isikhathi sokugijima. - Kusihlwa kusihlwa ukukhula okulula okulula okugijima kalula nokusheshisa (cishe ngamamitha ayi-100 okusheshisa ngomzuzu ngamunye we-400 m wokusebenza ngokuthula).
- Ungagijimi ku-asphalt, lokhu kuyingozi kumajoyini akho nomgogodla.
- Ngemuva kokuqeqesha ungayeki ngokushesha, hamba kancane kuze kube yilapho ukuphefumulela kwakho nokuphambana kwakho kuvamile.
- Akufanele ugijime nsuku zonke, ngoba umzimba lokhu umthwalo ongadingekile. Hlela ukusebenza oku-2-3 ngeviki, kuzo kubo uzothola umthelela omningi kanye nokuthakazelisa kunokusukela ekusebenzeni kwansuku zonke.