Ukuzivocavoca kuyisici esibalulekile sendlela yokuphila enempilo, kodwa kubalulekile ukukhumbula ukuthi ukuzivocavoca kuwuhlobo lokucindezeleka emzimbeni. Nakuba ukuzivocavoca kunezinzuzo eziningi zezempilo, ukuvumela umzimba ukuba ululame ngemva kokuzivocavoca kubalulekile. Le bhulogi izohlola ukuthi umzimba uthatha isikhathi esingakanani ukuze ululame ekuzilolongeni nokuthi yiziphi izici ezingathinta isikhathi sokululama.
Izinto Ezithinta Isikhathi Sokubuyisela
Ubude besikhathi esithatha umzimba ukuthi ululame ekuzilolongeni bungahluka kuye ngezinto ezimbalwa, okuhlanganisa:
- Uhlobo lokuzivocavoca: Izinhlobo ezahlukene zokuzivocavoca zicindezela umzimba ngezindlela ezahlukene. Isibonelo, ukuqeqeshwa kwe-high-intensity interval training (HIIT) kungase kudinge ukutakula isikhathi eside kunokuzivocavoca kwe-cardio okuqinile okuphansi.
- Ubude besikhathi sokuzivocavoca: Ukujima okude kungase kudinge ukululama okude kunokujima okufushane.
- Ukushuba kokuzivocavoca: Ukujima okunezinga eliphezulu kungase kudinge ukululama isikhathi eside kunokujima okunezinga eliphansi.
- Ukuvama kokuzivocavoca: Uma uzivocavoca njalo, umzimba wakho ungase udinge izikhathi zokutakula ezinwetshiwe ukuze ugweme ukuziqeqesha ngokweqile.
- Ukudla okunomsoco: Ukudla okunomsoco kubalulekile ukuze ululame. Ukudla amaprotheni kanye nama-carbohydrate anele ngemva kokuzivocavoca kungasiza ukusheshisa ukululama.
- Iminyaka yobudala: Njengoba sikhula, imizimba yethu ingase idinge izikhathi ezinde zokululama.
Kuthatha Isikhathi Esingakanani Ukululama Ekuqeqesheni?
Isikhathi esisithathayo ukuze silulame ekuzilolongeni singahluka kuye ngezinto ezibalwe ngenhla. Ngokuvamile, umzimba udinga okungenani amahora angu-48 ukuze ululame ngemva kokuzivocavoca. Ngalesi sikhathi, umzimba ulungisa izicubu ezilimele, ugcwalise izitolo zamandla futhi uzivumelanise nokuzivocavoca umzimba.
Kubalulekile ukuqaphela ukuthi ukululama akusho ukuphumula okuphelele. Ukululama okusebenzayo, okufana ne-low-intensity cardio noma i-yoga, kungasiza ukusheshisa inqubo yokululama ngokwandisa ukugeleza kwegazi kwemisipha nokunciphisa ubuhlungu.
Ukuqeqeshwa ngokweqile
Uma ungawuvumeli umzimba wakho isikhathi esanele sokululama ngemva kokuzivocavoca umzimba, usengozini yokuziqeqesha ngokweqile. Ukuqeqeshwa ngokweqile kungaholela emiphumeleni emibi ehlukahlukene, ehlanganisa:
- Ukwehla kokusebenza
- Ukwanda kwengozi yokulimala
- Ukuncipha kokusebenza kwamasosha omzimba
- Ukuqwasha
- Imizwa iyashintsha
- Ukuncipha kwesifiso sokudla
- Ukukhathala okungapheli
Uma usola ukuthi uziqeqesha ngokweqile, kubalulekile ukuthi uthathe ikhefu ekuzivocavoca futhi uvumele umzimba wakho ukuthi ululame.
Isiphetho
Ukuzivocavoca kuyingxenye ebalulekile yokuphila okunempilo, kodwa kubalulekile ukukhumbula ukuthi ukululama kubaluleke kakhulu njengokujima ngokwako. Isikhathi esisithathayo ukuze silulame emsebenzini singahluka kuye ngezinto ezimbalwa, kodwa ngokuvamile, umzimba udinga okungenani amahora angu-48 ukuze ululame. Ukululama okusebenzayo kungasiza ukusheshisa ukululama, kuyilapho ukuqeqeshwa ngokweqile kungaholela emiphumeleni emibi emibi. Ngokuvumela isikhathi somzimba wakho ukuthi ululame ngemva kokujima, ungavimbela ukulimala futhi uthuthukise impilo yakho yonke nokuqina.