Abantu bavame ukusebenzisa amagama ngokushintshana njengokuthi ezemidlalo, ukuzivocavoca y umsebenzi womzimba ukubhekisela esenzweni esilula sokunyakaza. Nokho, ngayinye yale miqondo inakho umehluko y izici ezibalulekile ukwazi. Ubuwazi ukuthi kunomehluko obalulekile phakathi “kwezemidlalo” kanye “nomsebenzi womzimba”? Lokhu kuqonda akubalulekile kuphela ekuxhumaneni, kodwa futhi nasekuhleleni kahle nasekuhlukaniseni izindlela zakho zokuqeqesha. Kulesi sihloko, sizokusiza uqede noma yikuphi ukungabaza futhi uthole ukuqonda okucacile kokuthi igama ngalinye lihlobana kanjani nokunyakaza komzimba womuntu.
Kuyini ukuzivocavoca nokuzivivinya umzimba?
Ngokusho kwe- I-World Health Organization (WHO), lo umsebenzi womzimba kuchazwa ngokuthi "noma yikuphi ukunyakaza komzimba okukhiqizwa imisipha yamathambo okudinga izindleko zamandla«. Lokhu kuhlanganisa yonke into kusukela emisebenzini yansuku zonke, efana nokugeza noma ukuhlanza indlu, kuya emisebenzini eqinile nehlelekile. Kodwa-ke, kulo mongo, okusithakasela kakhulu ukujula endaweni eqondile yezemidlalo.
El ukuzivocavoca, ngakolunye uhlangothi, uqondwa ngokuthi a uhlobo lomsebenzi womzimba yini ihleliwe, ihlelekile futhi iphindaphindwa, futhi lokho kulandela a inhloso ethize, okungase kube ukuhlala usebenza, ukuthuthukisa impilo yakho, noma ukwandisa ukuqina kwakho. Izibonelo ezijwayelekile zokuzivocavoca zihlanganisa ukugijima njalo, ukugibela ibhayisikili, ukubamba iqhaza kumakilasi okuqina, zumba, noma ukuzijwayeza yoga y pilates, phakathi kwabanye.
Futhi ezemidlalo?
El ezemidlalo ibhekisela ku-a umsebenzi othile womzimba ohlanganisa ukuncintisana, kungakhathaliseki ukuthi ngokumelene nabanye noma ngokumelene nesikhathi. Lokhu ngokuvamile kudinga okuqinile ukuqeqeshwa ngokomzimba futhi ngokuvamile kulawulwa. Nakuba ezemidlalo zidinga izinga eliphezulu lokuzinikela kunokuzivocavoca umzimba noma ukuvivinya umzimba, zingase futhi zinikeze izinzuzo ezihlukahlukene. izinzuzo zezempilo ezibalulekile. Ukuzilolonga akuthuthukisi nje kuphela ukuqina komzimba, kodwa kungathuthukisa amakhono omphakathi kanye nekhono lokusebenza njengeqembu.
Isibonelo esicacile yibhola likanobhutshuzwayo, lapho izici zobuchwepheshe kanye namaqhinga ngokuvamile ziqeqeshwa phakathi nesonto bese ziqhudelana kumameshi ngempelasonto. Esinye isibonelo yi- nokugijima, okusekelwe ekulungiseleleni nasekuhleleni ukufeza imigomo ethile, njengokuqeda i-half marathon. Kubalulekile ukuqonda ukuthi ezemidlalo zisekelwe ekuthuthukisweni, noma ngabe ngokwakho noma kwabanye, futhi lokho kwengeza a ingxenye eyodwa emsebenzini womzimba.
Ngizilolongelani uma ngiya ejimini?
Impendulo yalo mbuzo izoncika ezinhlosweni zakho zomuntu siqu. Uma uya ejimini ukuze uzilolonge Phakamisa izinsimbe ezisindayo noma ukuqeqesha ngokungaguquki ku-treadmill ulungiselela umjaho webanga elide, khona-ke ungase uzicabange uprakthiza imidlalo. Ngokuphambene, uma usejimini ngomgomo othize we ulahlekelwe isisindo noma ukuqinisa i-abs yakho, uzobe wenza ukuvivinya umzimba, hhayi imidlalo.
Ukubonisa lokhu ngesibonelo esilula, cabanga nge Imidlalo yama-Olimpiki. Asikho isigaba sokuzivocavoca okukhethekile okufana nama-squats noma ama-sit-ups ngesekhondi ngalinye. Nokho, lokhu kunyakaza kungaba yingxenye yokulungiselela umdlalo ofana nokuphakamisa izinsimbi noma ukuqina. Ekugcineni, konke kuncike enjongweni nasekwakhekeni kokuqeqeshwa okwenzayo.
Umehluko oyisisekelo phakathi kokuzivocavoca, ukuvivinya umzimba kanye nezemidlalo
1. Umsebenzi Womzimba
La umsebenzi womzimba Ihlanganisa noma yikuphi ukunyakaza komzimba okubandakanya ukufinyela kwemisipha nokukhulu ukusetshenziswa kwamandla. Kubalulekile ukuthi ungawuphambanisi nokuzivocavoca. Ukuzivocavoca umzimba kungaba lula njengokuya emsebenzini, ukwenza imisebenzi yasekhaya, noma ukugibela izitebhisi. Esimeni samanje, i-WHO incoma ukuthi umuntu omdala enze okungenani Imizuzu engu-150 yomsebenzi womzimba olinganiselayo masonto onke. Ukuze uqonde ukuthi ungayihlanganisa kanjani kangcono le miqondo ohlelweni lwakho, ungathintana ne umehluko phakathi kokunganyakazi nokungenzi lutho.
2. Ukuvivinya Umzimba
El ukuvivinya umzimba Kubhekwa njengendlela yokusebenza ngokomzimba okungukuthi ihleliwe, ihlelekile futhi iphindaphindwa, okuhloselwe thuthukisa noma ugcine ingxenye eyodwa noma ngaphezulu yokuqina komzimba, njengokukhuthazela, amandla, ukuguquguquka, nokwakheka komzimba. Ngokwesibonelo, ukulandela a uhlelo oluthile lokuqeqesha ejimini kuwukubonakaliswa kokuzivocavoca umzimba.
I-3 Ezemidlalo
Ekugcineni, i ezemidlalo Kuwuhlobo lokuzivocavoca umzimba olwenziwa ku-a umongo wokuncintisana. Lokhu kusho ukuthi, ngaphezu kokuqeqeshwa, kunemithetho okufanele ilandelwe. Ezemidlalo zingahlukaniswa ngezigaba ezahlukene, kusukela kwezokungcebeleka kuye kweziqhudelanayo noma ezisezingeni eliphezulu, futhi ngayinye inezinga layo lobunzima nobunkimbinkimbi. Ukuzilolonga ezemidlalo akugcini nje ukuthuthukisa impilo yomzimba, kodwa futhi kuthuthukisa amakhono omphakathi kanye nekhono lokusebenza njengeqembu. Ukuze ufunde kabanzi mayelana nokuthi ukuzivocavoca nokusebenza komzimba kunomthelela kanjani ezicini ezithile zempilo, ungavakashela Izifundo ezihlobene nokuzivocavoca kanye nomdlavuza wekoloni.
Izinzuzo zokuvivinya umzimba, ukuvivinya umzimba kanye nezemidlalo
Ngayinye yalezi zici inikeza izinzuzo ezithile ezibalulekile enhlalakahleni iyonke. I umsebenzi womzimba Kubalulekile empilweni yonke, njengoba kungenzeka ukunciphisa ingozi yesifo senhliziyo, ithuthukise isimo sengqondo futhi ibambe iqhaza ekulawuleni isisindo somzimba. Ngakolunye uhlangothi, i- ukuvivinya umzimba ithuthukisa izinzuzo ezihambisana nayo amandla emisipha, ukumelana nempilo yamathambo. Ekugcineni, i ezemidlalo Akusizi nje ukuthuthukisa amakhono omzimba, kodwa futhi namakhono engqondo, njenge isiyalo, lo isisusa futhi i ukuqina. Ukuzivocavoca inkumbulo, ukwenza imisebenzi ehlukene yomzimba kuyazuzisa; ungabonisana inkumbulo umzimba ukuthola eminye imininingwane.
Akukhona ngokukhetha omunye phezu komunye; Kunalokho, zonke lezi zakhi zingahlalisana futhi ziphelelisane, zinikeze indlela ephelele empilweni nasenhlalakahleni. Isibonelo, othile osebenza ejimini angazuza futhi ngokudlala ezemidlalo ngesikhathi sakhe esikhululekile, kuyilapho ukuvivinya umzimba kwansuku zonke kunomthelela enhlalakahleni iyonke.
Izincomo zokuzivocavoca nokuzijwayeza kwezemidlalo
Kulabo abafuna ukuhlanganisa ukuvivinya umzimba, ukuvivinya umzimba, kanye nezemidlalo ezinhlelweni zabo zansuku zonke, nazi izincomo eziwusizo:
- Yenza okungenani Imizuzu engu-150 yokuzivocavoca umzimba okumaphakathi njalo ngesonto
- Hlanganisa izivivinyo ze ukuqinisa imisipha okungenani izinsuku ezimbili ngesonto.
- Prakthiza ezemidlalo ukuthi izithakazelo zomuntu siqu ukwandisa ugqozi nokuzijabulisa.
- Gada i inqubekela phambili ekuqeqesheni futhi ulungise izinjongo njengoba kudingeka.
Okubalulekile ukugcina indlela elinganiselayo evumela ukuthi ujabulele kokubili umsebenzi womzimba nokuzivocavoca kanye nemidlalo, ngaphandle kokuzizwa njengomthwalo. Ukuxhumana phakathi kwempilo engokomzimba nengqondo kuxhumene kakhulu ne-a indlela yokuphila esebenzayo nenempilo. Ukuze ufunde kabanzi mayelana nokuthi ungahlala kanjani ukhuthazekile futhi uthuthukise imikhuba yakho, ungavakashela ulwazi ngabantu abasha kanye nokusebenza ngokomzimba.
