1, ukuqina akufudumali

 Ingabe uzifudumeze ngokwanele ngaphambi kokujima? Ukufudumala kufana nokuthumela isignali "esilungele ukunyakaza" kuzo zonke izingxenye zomzimba, ukuvumela imisipha, amalunga, nenhliziyo nesistimu yamaphaphu kungene kancane kancane kuhulumeni.

 Ngokusho kwezifundo ezifanele, ukuzivocavoca okuqondile okuphezulu ngaphandle kokufudumala kuzokwandisa ingozi yokulimala ngaphezu kwe-30%, okungase kuholele ezinhlobonhlobo nobuhlungu.

 2, ukuqina akukho plan, umkhuba oyimpumputhe

 Ngaphandle komgomo ocacile nokuhlela okunengqondo, ukujwayela leli thuluzi isikhashana nokugijima ukwenza omunye umdlalo isikhashana ngeke nje uzuze umphumela omuhle, kodwa futhi kungase kubangele ukungalingani komzimba ngenxa yokuqeqeshwa okungenakulinganisela. 

Ochwepheshe basikisela ukuthi ukuthuthukiswa kohlelo lokufaneleka komuntu siqu, ngokuya ngezimo zabo zomzimba, imigomo kanye nezinhlelo zesikhathi, ukuqeqeshwa okuhlosiwe, umphumela wokufaneleka kungathola umphumela ophindwe kabili ngesigamu somzamo.

  3, isikhathi sokuzivocavoca side kakhulu, ukuziqeqesha ngokweqile 

Ingabe uchitha isikhathi esiningi sosuku uzivocavoca, ucabanga ukuthi isikhathi eside kuba ngcono? Eqinisweni, ukuqina komzimba kudinga inani elifanele, ukuqeqeshwa ngokweqile kuzovumela umzimba ungene kwalasha wokukhathala, ukukhathala kwemisipha, awukwazi ukubuyiselwa ngokugcwele futhi ulungiswe. 

Ochwepheshe baveza ukuthi uma wenza amahora angaphezu kwangu-15 ukuqeqeshwa okuqinile ngesonto, kungenzeka uwele ogibeni lokuziqeqesha ngokweqile. Abantu abasebenzisa ngokweqile isikhathi eside, ukuzivikela komzimba kuzokwehla, kulula ukugula, futhi isivinini sokululama kwemisipha sihamba kancane, ngisho nokuwohloka kwemisipha kungenzeka.

4, ungakunaki ukuphathwa kokudla 

Ukufaneleka akukhona nje ukwenza umjuluko ejimini, ukudla nakho kudlala indima ebalulekile. Okubizwa ngokuthi amaphuzu amathathu prakthiza amaphuzu ayisikhombisa okufanele uwadle, uma ugxila kuphela ekuzivocavoca, futhi ungakunaki ukudla, umphumela nakanjani awugculisi. 

Gwema ukudla okunamafutha amaningi, okunoshukela omningi, ukudla okungenamsoco okugaywe kakhulu futhi ufunde ukudla ukudla okunempilo. Abantu abehlisa kakhulu amafutha kufanele balawule ngendlela abadla ngayo amakhalori, kodwa akufanele badle kakhulu, badle inani elanele le-metabolic nsuku zonke, futhi badle ukudla okunamafutha aphansi nokudla okunama-carbohydrate aphansi. Abantu abakha imisipha ngokuyinhloko kufanele bakhulise amakhalori ngendlela efanele futhi badle ukudla okunamafutha aphansi amaprotheni ukuze imisipha ikhule.

  5, indiva indinganiso isenzo, ngobumpumputhe ukuphishekela isisindo esikhulu 

Izinga elilungile lokunyakaza liyisihluthulelo sokuqinisekisa imiphumela yokufaneleka nokugwema ukulimala. Uma kuphela ukuphishekela isisindo esikhulu futhi indiva ukujwayela ukunyakaza, hhayi kuphela abakwazi ukuzivocavoca ngokuphumelelayo imisipha target, kodwa futhi kungase kubangele ubunzima kwemisipha, ukulimala kwamalunga kanye nezinye izinkinga.

Isibonelo, emshinini webhentshi, uma isikhundla singalungile, kulula ukubeka ukucindezela okukhulu emahlombe nasezihlakaleni. Lapho wenza ama-squats, amadolo ahlanganiswe ngaphakathi, ngakho kulula ukuhlupheka ukulimala okuhlangene nezinye izinkinga. 

6. Phuza futhi ubheme ngemva kokujima 

Utshwala bungathinta nokululama kwemisipha nokukhula ngemva kokuzivocavoca, futhi ukubhema kungabangela imithambo yegazi ukuba iqine, kunciphise ukulethwa komoyampilo nezakhi. Ukuphuza nokubhema ngemva kokuzivocavoca kuzonciphisa kakhulu umphumela wokuqina futhi kungase kwandise ngisho nengozi yezifo. 

Idatha ibonisa ukuthi abantu abagcina imikhuba emibi enjalo isikhathi eside bathuthukisa ukuqina kwabo ngokomzimba okungenani ngo-30% kancane kunalabo abangabhemi futhi bangaphuzi.