Ukwaphula imonotony yoqeqesho yenye yezona migaqo zibalulekileyo zokufikelela kwinkqubela phambili yokwenyani kwimeko yethu yomzimba neyengqondo.Ukuhlaziya inkqubo yakho akubangeli nje ukuqinisa umsebenzi wezihlunu kwaye kukhuthaze ukutshiswa kweekhalori, kodwa kukwanegalelo kwinkuthazo kunye nokungaguquguquki okufunekayo ukuze uqhubeke usiya kwiinjongo zakho zobuqu. Ngeli xesha, ubungqina besayensi kunye namava abaqeqeshi abadumileyo bagxininisa imfuneko yokulungelelanisa kunye nokuguqula imithambo rhoqo ukuze kuthintelwe ukuqina, ukuphucula ukusebenza, kunye nokuthintela ukulimala ngokugqithisileyo.
Undoqo asikokuphindaphinda okanye kuhlobo lotshintsho kuphela, kodwa ekuqondeni ukuba nini yaye kutheni sifanele sizingenise izinto ezintsha kuqeqesho lwethu.Nokuba uzama ukufumana izihlunu, ukuphucula unyamezelo, ukulahlekelwa ngamafutha, okanye uziva nje usebenza kwaye ukhuthazekile, isicwangciso esilungileyo siquka ukuhlalutya inkqubela phambili yakho, amandla okutshintshana kunye nokuxhathisa, nokufunda ukumamela umzimba nengqondo yakho. Ngaphaya koko, izinto ezinje ngezondlo, ukuphumla, kunye nokuchacha zidlala indima ebalulekileyo ekwenzeni ngcono ukusebenza. Nasi isikhokelo esipheleleyo nesihlaziyiweyo sokufikelela kwiinjongo zakho ngokutshintsha-tshintsha indlela osebenza ngayo kunye nezixhobo, ukudibanisa yonke imiba ebalulekileyo yokusebenza okusebenzayo, okukhuselekileyo kunye nokonwabisayo.
Kutheni utshintsha indlela yakho yoqeqesho?
Esona sizathu siphambili sokwazisa utshintsho kwisiqhelo kukulungiswa kwemisiphaXa siphinda iintshukumo ezifanayo ngokuphindaphindiweyo, umzimba usebenza ngokufanelekileyo kwaye uyayeka ukuqhubeka. Oko kukuthi, ukuba izihlunu zethu sele zisazi i-stimulus, ziyayeka ukuphendula ngokukhula okufanayo kunye nokuzuza amandla akwenzileyo ekuqaleni.
Uphononongo lwakutsha nje kunye namazwi eengcaphephe agxininisa ukuba inkqubo ende ngaphandle kokwahluka ayinakusibangela ukuba sime, kodwa iphinde yehlise amandla ethu kunye nomthamo we-aerobic.Eli thafa lizibonakalisa kwindawo ebizwa ngokuba “yithafa loqeqesho,” apho inkqubela icotha okanye ithi shwaka ngokupheleleyo. Kwakhona kunokunciphisa inkuthazo kunye nokwandisa umngcipheko wokulimala ngokugqithisileyo.
Ukuguquguquka kuvuselela imisipha, kuthintela ukukhathala kwengqondo kunye nokuthintela ukusetyenziswa ngokugqithiseleyo kwamalungu afanayo.Ukutshintsha umthambo, ukulungelelanisa ukuqina, ukuguqula inani lokuphindaphinda kunye neeseti, okanye ukwazisa izixhobo ezinjengamabhendi okumelana, ii-dumbbells, iibhola, kunye nee-barbells zigcina uqeqesho olunzima ngokomzimba nangokwengqondo.
Kufuneka utshintshe kangakanani inkqubo yakho yesiqhelo?
Akukho mgaqo omnye osebenza kuye wonke umntu., kodwa iingcali ziyavuma ukuba abantu abaninzi kufuneka bacinge ngokudibanisa into entsha kwisicwangciso sabo soqeqesho rhoqo kwiiveki ze-6-8
Kwezinye iimeko, ezinje ngeenkqubo zamandla ezijolise ekuqhubeleni phambili ngokuzilolonga ezisisiseko, kunokuba luncedo ukugcina iintshukumo ezithile ixesha elide ukuba nje ukulayisha okugqithileyo kusetyenziswa (ukwandisa ubunzima, ukuphindaphinda, okanye iiseti).
Utshintsho lunokuba lula njengokwahluka ukubamba kwibar, ulandelelwano lwemithambo, amaxesha okuphumla, okanye kubandakanya iintshukumo ezahlukeneyo.Kubadlali abanamava okanye abo bafuna intsebenzo ephezulu, isicwangciso seperiodization sinokulandelwa, apho ukuqina, umthamo, okanye umthambo ngokwawo utshintsha ngendlela ecwangcisiweyo rhoqo kwiiveki ezimbalwa.
Iimpawu ezibonisa ukuba lixesha lokutshintsha indlela ohamba ngayo zicacile: ukungabikho kwenkqubela, ukukruquka, ukwehla kwenkuthazo, okanye ukubonakala kokungonwabi okuphindaphindiweyo okanye ukulimala. Ukuba intsebenzo yakho iyancipha, ukuba awonyusi imithwalo okanye uphucule i-reps, okanye ukuba i-workout nganye iba yi-monotonous, tshintsha indlela osebenza ngayo.
Iinzuzo eziphambili zokwazisa utshintsho kuqeqesho
- Ukuphucula ukuphendula kwemisipha: Isivuseleli ngasinye esitsha simele umngeni kwimicu yemisipha, ukukhuthaza ukukhula kunye nokuzuza amandla.
- kuphephe ukwenzakala: Iintshukumo eziguquguqukayo zikhusela amajoyina kunye neetoni ngokuphepha ukuphindaphinda ngokugqithisileyo kwendlela efanayo.
- ukwandisa inkuthazo: Ubutsha bugcina umdla kunye nolonwabo luphezulu, lwenza ukungaguquguquki lula.
- Ukoyisa amathafa: Ukuguquguquka kwephula i-physiological plateaus kunye nokugcina inkqubela eqhubekayo yexesha elide.
Wazi njani ukuba ngowuphi umthambo okanye inxalenye yendlela yakho yesiqhelo efuna ukulungiswa?
Ayiyiyo yonke imithambo ekufuneka uyekwe ngokupheleleyo xa utshintsha inkqubo yakho yesiqhelo.Ingcinga efanelekileyo yokugcina iintshukumo eziphambili, ngakumbi ukuba usebenza ngamandla amakhulu (umzekelo, i-squats, i-bench press, i-deadlifts, i-pull-ups), ukwakha isiseko esiqinileyo.
Nangona kunjalo, I-accessory kunye nokuzilolonga, umthamo woqeqesho, izixhobo kunye nendlela yokuzenza zibonelela ngentsimi egqibeleleyo yokuqalisa izinto ezintsha.Umzekelo, unokutshintsha i-barbell bicep curl kwenye enamabhendi okuxhathisa, okanye utshintshe i-dumbbell yasemkhosini ngokucinezela kettlebell.
Kwakhona kunokuba luncedo ukuguqula uhlobo lwexesha (ukunyuka okanye ukuhla iiseti, ii-supersets, dropsets) okanye ukuguqula isantya sokwenza kunye namaxesha okuphumla.
Olona tshintsho lunika umdla lukholisa ukwenzeka kuqheliselo osele ulufundile kwaye olungenamceli mngeni ngokwenene emva kweeveki ezininzi.
Izitshixo zokuphucula indlela yakho yokuzilolonga ngokudibanisa izixhobo zokusebenza
Hlanganisa izixhobo kunye nezincedisi Ukongeza izincedisi kwinkqubo yakho yindlela emnandi, elula, kwaye esebenzayo yokwandisa iindidi. Ezinye zezona zixhobo ziluncedo ziquka:
- Iidumbbells kunye neebarbells
- iibhendi zokuxhathisa elastiki
- Iibhola zeyeza
- Iibhola zokuzinza
- Iidiski kunye namanyathelo
- Iintsimbi
Ngasinye kwezi zixhobo zineenzuzo ezithile kwaye ikuvumela ukuba usebenze imisipha ukusuka kwii-engile ezahlukeneyo, uvuselele ulungelelwaniso, uphucule ukulingana kunye nokwandisa amandla okusebenza.Ukusebenzisa iibhendi zokuchasa, umzekelo, kukuvumela ukuba ugcine uxinzelelo oluqhubekayo kuyo yonke intshukumo kwaye ufezekise umsebenzi olawulwa ngakumbi. Iibhola zokuzinza zicela umngeni kwi-core yakho kunye nokuzinzisa amaqela emisipha.
Ukutshintshana komyalelo wokuzilolonga, uluhlu lokuphindaphinda, i-tempo yokubulawa, uhlobo kunye nobunzima besixhobo, kunye nenjongo yenkqubo ngokwayo (amandla, amandla, ukunyamezela, ukuhamba, ukulinganisela) yindlela efanelekileyo yokugcina yonke inkqubo ye-muscular and nervous system.
Ulwakhiwo olubalulekileyo lwendlela elungeleleneyo
Ukuze ulungelelwaniso lugqitywe, inkqubo yakho kufuneka iquke la macandelo alandelayo:
- Uqeqesho lwamandla: kubalulekile ekukhuseleni amathambo namalungu, ukwakha ubunzima bezihlunu, kunye nokukhuthaza inkcitho yamandla ekuphumleni. Ungalibali ukutshintsha izixhobo kunye neentlobo zemithambo.
- Umthambo wokuxhathisa (i-cardio): kubalulekile ekuphuculeni impilo ye-cardiovascular, ukwandisa umthamo wemiphunga kunye nokuxhasa ukutshiswa kwamafutha.
- Ukuhamba kunye nokuguquguqukaUkuzolula kunye nokuhamba ngokudibeneyo kuthintela ukulimala, gcina amalungu esempilweni, kwaye wandise uluhlu lwentshukumo.
- Umsebenzi ongundoqo: kubalulekile ukuzinza, ukudluliselwa kwamandla kunye nokuthintela intlungu ephantsi.
- Ulungelelwaniso kunye nokufaneleka: Ibhalansi yoqeqesho kunye nokulungelelaniswa, ngokukodwa ngokusebenzisa izixhobo ezingazinzanga, yinto ebalulekileyo yokuphepha ukuwa kunye nokuphucula ukusebenza ngokubanzi.
Isiqhelo ngasinye kufuneka silungelelaniswe kwiinjongo zomntu, inqanaba kunye nemeko yomzimba yomsebenzisi ngamnye., ukudibanisa ezi zinto iveki yonke ukufumana umthambo obanzi nokhuselekileyo.
Imigaqo yokutshintsha umthambo kunye nokuphepha i-monotony
Kukho izicwangciso ezininzi zokuthintela inkqubo ekuphulukaneni nokusebenza kwaye ibe yinto ephindaphindayo.:
- Guqula uhlobo lophumezo: Umzekelo, faka indawo ye-barbell yeedumbbell kwindawo yokucinezela ibhentshi okanye i-squat.
- Shintsha i-engile yophumezo: Lungisa ibhentshi ukuze isebenze iqela lemisipha efanayo, ukutyekela, okanye ukuhla.
- Guqula uluhlu lophindaphindo kunye nothotho: ezinye iiveki ezinomthamo omkhulu kunye nobunzima obuncinci, ezinye ezinobunzima kunye nokuphindaphinda okumbalwa.
- Guqula amaxesha okuphumla: iiseshini ezinokuphumla okuncinci ukuvuselela ukuchasana, okanye ukuphumla okude kunye nemithwalo enzima ukuze ube namandla aphezulu.
- Bandakanya iindlela eziphambili: iisuphasethi, ii-bisets, iidrosethi, iisekethe okanye uqeqesho lwekhefu (HIIT).
- Jikelezisa ulandelelwano lwemithambo qho ngeveki ukusebenza amaqela emisipha kunye namanqanaba ahlukeneyo okudinwa.
Ungalibali ukugcina umkhondo wotshintsho lwakho kunye nenkqubela phambili, eya kukunceda ucwangcisele utshintsho oluzayo kwaye ugcine inkuthazo yakho iphezulu.
Iimpazamo eziqhelekileyo xa uzama ukwandisa indlela yakho yesiqhelo
Ezinye zezona mpazamo zixhaphakileyo ezikuthintela ekuthatheni ngokupheleleyo uncedo lweendlela ezahlukeneyo zezi:
- Musa ukutshintshisa imithambo: Ukunamathela kwiintshukumo ezifanayo kuhlala kuthintela inkqubela kunye nokulungelelanisa.
- Ukutsiba iintsuku zokuphumla: Uqeqesho ngaphandle kokubuyisela ngokwaneleyo kunokunyusa umngcipheko wokulimala kunye nokugqithisa.
- Ukungahoyi iimpawu zokudinwa kunye nokuzibhokoxa: Umzimba kufuneka uphumle kwaye ulungelelanise ukuqhubeka nenkqubela phambili.
- Ukungahlengahlengisi inkqubo ngokusekelwe kwiziphumo: Ukuba akukho nkqubela phambili, inkqubo kufuneka itshintshe.
Ngaphezu koko, ibalulekile Hlala unxibelelana nengcali ukuba unemibuzo malunga nendlela yokumisa okanye ukuguqula uqeqesho lwakho ukuze uphephe ukulimala kunye nokwandisa iziphumo..
Ukubaluleka kwesondlo kunye ne-hydration kwisicwangciso sakho soqeqesho
ukuba Ukwandisa ukusebenza kwakho kunye nokuququzelela ukubuyiswa kwemisipha, ukutya kunye ne-hydration kudlala indima ephambili kunye neentlobo ezahlukeneyo zokuzilolonga.Qinisekisa ukuba ezi mfuno zisisiseko ziyafezekiswa:
- Ukutya okwaneleyo kweeprotheyini ukukhuthaza ukulungiswa kwemisipha kunye nokukhula.
- IiCarbohydrate ezintsonkothileyo ukugcina amandla phambi, ngexesha nasemva kokujima.
- Amafutha asempilweni umsebenzi wehomoni kunye nokufunxa iivithamini ezinyibilikayo ngamafutha.
- Ukuhamba rhoqo: Sela amanzi ngaphambi, ngexesha, nasemva kokwenza umthambo, wandise umlinganiselo ukuba uziqeqesha kwimozulu eshushu okanye ebudeni beeseshoni eziqatha.
Ngamanye amaxesha unokuxhamla kwizongezo ezifana neprotheyini engumgubo okanye i-creatine, rhoqo phantsi kweengcebiso zengcali.Khumbula ukuba ukutya okunesondlo kubaluleke ngokufanayo noqeqesho lokufikelela usukelo lwakho.
Indlela yokucwangcisa iveki yoqeqesho eyahluka-hlukeneyo nelungeleleneyo
Umzekelo osebenzayo wokuququzelela iiseshini zakho kwiveki yonke inokuba ngulo ulandelayo:
- Usuku loku-1: Uqeqesho lwamandla ngokubanzi, iintsimbi ezitshintshayo, iidumbbells kunye neebhanti elastiki.
- Usuku loku-2: Umthambo wokuxhathisa (i-cardio), umzekelo, isekethi enezitishi zokutsiba, intambo, ukubheqa, okanye ukubaleka.
- Usuku loku-3: Iseshoni yamandla igxininise kumzimba ophantsi, yongeza i-kettlebells kunye nesinyathelo.
- Usuku loku-4: Ukuhamba, ukuguquguquka kunye nomsebenzi ongundoqo usebenzisa iibhola zokuzinza kunye neebhendi.
- Usuku loku-5: Ulungelelaniso kunye noqeqesho olufanelekileyo, kunye nokuzivocavoca okusebenzayo kunye nezixhobo ezingazinzanga.
- Usuku loku-6: I-Cardio enezithuba (HIIT) okanye iseshoni yokumelana namandla adibeneyo.
- Usuku loku-7: Ukuphumla okusebenzayo okanye i-yoga, kugxininise ekubuyiseleni.
Lungisa isicwangciso kwiimfuno zakho kunye nokufumaneka, ukudibanisa iintsuku zokuqina okuphezulu kunye nabanye bomsebenzi ophakathi kunye nezixhobo ezitshintshanayoKhumbula ukumamela umzimba wakho kwaye ulungelelanise ivolumu xa ubona iimpawu zokudinwa.
Uqheliselo olucetyiswayo lokuphumeza ukwahluka kwesiqhelo sakho
Apha ngezantsi kukho iingcebiso zomthambo osebenzayo onokuzazisa ngokutshintshana kwezixhobo:
- Umatshini wokushicilela webhentshi weDumbbell: uhambo olude kunye nomsebenzi wokuzinzisa.
- I-squats ene-elastic band: yongeza ukuchasana okuguquguqukayo kunye nokuphucula ukusebenza kwe-glute.
- iyeza ibhola imiphunga: kwandisa ulungelelwaniso kunye nomsebenzi ongundoqo.
- Ukutyhala phezulu kwibhola ezinzileyo: isebenze imisipha yokuzinzisa kunye ne-pectoral.
- Umqolo nge-TRX okanye iibhendi: ikuvumela ukuba ulungelelanise ngokulula i-angle kunye nobukhulu.
- Iiplanga ezinochuku olusecaleni usebenzisa i-sliding disc: umngeni owongezelelweyo kwisisu.
Le yimizekelo nje; umda bubuchule bakho kunye neentlobo ngeentlobo zezixhobo ezikhoyo. Ukwazisa iiyantlukwano kumsebenzi ngamnye (ukutshintsha ukubamba, i-angle, itempo, okanye uhlobo lwesincedisi) kuya kugcina uvuselelo ixesha elide.
Lungisa inkqubo yakho ngokweenjongo zakho kunye nenqanaba
Ngaphambi kokuyila naluphi na utshintsho, chaza eyona njongo yakho: Ngaba uyafuna ukunciphisa amanqatha, ukufumana izihlunu, ukuphucula ukunyamezela, ukuchacha kukwenzakala, okanye uhlale usebenza? Ngokusekwe koku, khetha owona msebenzi ufanelekileyo, inani leeseti, uphindaphindo, ukuqina, kunye nezixhobo.
Umzekelo:
- Ukuthoba umzimba: Udibanisa i-cardio (ukugijima, ukukhwela, i-HIIT) kunye namandla kunye neesekethe ezisebenzayo ezibandakanya iibhendi kunye neebhola.
- Ukunyuka kwamandla emisipha: ibeka phambili iintshukumo ezisisiseko kunye nemilinganiselo, kunye notshintsho oluqhubekayo kubunzima kunye nobunzima bokuzivocavoca.
- Ukuchasa: Sebenza ngezithuba, izixhobo ezitshintshanayo, kwaye uzame ukuhambisa amaqela emisipha emininzi kwiseshoni nganye.
- Ukubuyisela kunye nokuhamba: Sebenzisa iibhola zokuzinza, iibhendi zokuxhathisa, kunye nemithambo yokuzolula eguqukayo.
Kwabaqalayo, ugxininiso kufuneka lube kubuchule bokufunda kunye nokutshintshana kwemithambo esisiseko kunye nezixhobo ezilula, ngokuthe ngcembe kwandisa ubunzima njengoko ulungelelaniso namandla ephucuka. Ukuba sele unamava, zive ukhululekile ukuzama izakhiwo eziphucukileyo kunye nezincedisi ezingaphantsi, uhlala unikela ingqalelo kwinkqubela phambili kunye nokudinwa.
Indima yokuphumla kunye nokubuyisela
Enye ye Eyona mpazamo ixhaphakileyo kukujongela phantsi ukubaluleka kokuchachaUkuphumla akukhona nje malunga nokuphepha uqeqesho, kodwa kunye nokucwangcisa ixesha lokuvuselela izihlunu kunye nengqondo. Isicwangciso esilungileyo sifuna:
- Lala ngokwaneleyo: Ubuncinci iiyure ezingama-7-8 ngobusuku ukulungisa izicubu kunye nokubuyisela amandla.
- Iintsuku zokuphumla ezisebenzayo: iiseshini zeyoga ezithambileyo, ukuzolula, ukuhamba okanye ukuzilolonga.
- Iimasaji kunye nokuziphulula: nceda ukunciphisa ukuvuvukala kunye nokukhawuleza ukubuyiswa.
- Mamela iimpawu zokudinwa: Ukuba ufumana intlungu eqhubekayo okanye ukudinwa, beka phambili ukuphumla.
Ukwala ukuphumla kuphela kubangela ukudinwa okungapheliyo, ukulimala, kunye nokulahlekelwa yimpembelelo. Yixabise inkqubo yokubuyisela njengenxalenye ebalulekileyo yenkqubela yakho.
Uyigcina njani inkuthazo yakho iphezulu ukuze unganikezeli
Ukuzibekela usukelo olusengqiqweni, ukuguquguqula inkqubo yakho ngamaxesha athile, kunye nokuzivuza emva kokufikelela usukelo oluncinane kubalulekile ukuze unganikezeli.Ezinye iingcebiso eziluncedo ukugcina umoya wakho uphezulu kwaye unqande i-monotony:
- Qeqesha kunye neqabane okanye kwiqela: iphucula ukubambelela kwaye yongeza icandelo lentlalontle kunye nolonwabo.
- Mamela umculo ngexesha lokuzilolonga: inceda ukunyusa amandla kunye nomoya.
- Gcina umkhondo wenkqubela yakho: Bhala phantsi iintsimbi, uphinda-phindo, iimvakalelo kunye nezixhobo ezisetyenzisiweyo.
- Guqula okusingqongileyo: Zama uqeqesho ngaphandle, kwiindawo ezahlukeneyo okanye nabanye oomatshini.
- Zinike imivuzo emincinci xa ufikelela usukelo olungaphelelanga.
Undoqo kukuyonwabela inkqubo kwaye uqonde ukuba iziphumo azifiki ngobusuku, kodwa zisisiphumo sokunyamezela kunye nokuziqhelanisa ngobukrelekrele.
Ukubaluleka kokungakopa iindlela zabanye abantu ngaphandle kokuziqhelanisa
Umntu ngamnye uneemeko ezizodwa, inqanaba kunye neenjongo.Ke ngoko, ngelixa unokufumana inkuthazo kwezinye iiplani, kubalulekile ukulungelelanisa inkqubo yakho kwizixhobo zakho, ukufumaneka, izinto ezithandayo kunye nezithintelo zomzimba.
Inkqubo eyimpumelelo ifuna umntu ngamnye kunye nokuguquguquka okusekwe kwiziphumo ozifumeneyo. Mamela umzimba wakho kwaye ulungelelanise ukuqina okanye uhlobo lokuzilolonga ukuba awuziva mnandi. Musa ukoyika ukuzama kwaye ulungise de ufumane oko kusebenza kakuhle kuwe.
Imibuzo edla ngokubuzwa malunga nokuphucula iindlela zokusebenza ngezixhobo zokusebenza
- Ngaba kuyimfuneko ukutshintsha yonke inkqubo ngokukhawuleza? Hayi, kwanele ukuguqula ezinye iindlela zokuzilolonga okanye iindlela zoqeqesho ukuze ufumane impendulo eyakhayo emzimbeni.
- Ndazi nini ukuba kufuneka nditshintshe isicwangciso sam? Ukuba uyayeka ukwenza inkqubela, inkuthazo yakho iyehla, kwaye uziva ungakhululekanga, lixesha lokuba wenze utshintsho.
- Ngaba kwanele ukuhluka kuphela izincedisi? Ukudibanisa ukuphumeza utshintsho, ukuphindaphinda, ukuphumla, kunye nomyalelo wokuzivocavoca kwandisa amandla okuqhubela phambili.
- Ngaba ungaziqeqeshela ekhaya ngokutshintsha indlela oqhele ukwenza ngayo? Ewe, namhlanje kukho intaphane yezixhobo ezingabizi kwaye ezisebenzayo zokufezekisa ezahlukeneyo ngaphandle kokushiya ikhaya.
- Ngaba ndiza kulahlekelwa yinto endiyifumeneyo xa nditshintsha inkqubo yam? Hayi, inkqubela phambili yangaphambili idityanisiwe ukuba nje uqhubeka noqeqesho ngamandla nangokuqhubekayo.
Iingcebiso zeengcali zenkqubela phambili ezinzileyo
Ibandakanya iingcebiso ezivela kubaqeqeshi kunye nokusebenza kunye neengcali zempilo ukugcina inkqubela phambili rhoqo:
- Hlanganisa amandla, ukunyamezela kunye nokuguquguquka kuwo wonke umjikelo woqeqesho.
- Beka phambili ubuchule phambi kokunyusa ubunzima okanye ukuqinaUkubulawa ngokufanelekileyo kuthintela ukulimala kwaye kwandisa inzuzo yomsebenzi ngamnye.
- Isicwangciso sitshintsha rhoqo kwiiveki ezi-6 ukuya kwezisi-8, kodwa yiba bhetyebhetye ukuba iiplate ziza ngokukhawuleza.
- Musa ukucinga ngokutshintsha ngenxa yokutshintsha.Ukuba wenza inkqubela kwaye uziva ukhuthazekile, namathela kwindlela esisiseko ixesha elide njengoko kuyimfuneko, kodwa ungalibali ukumamela umzimba wakho.
Ukuphucula uqeqesho lwakho kunye nokutshintsha indlela osebenza ngayo ngezixhobo akukonyusi nje iziphumo zakho zomzimba kodwa kukugcina inkuthazo iphezulu kwaye inqande ukuzinza. Undoqo ulele ekuziqhelaniseni okuqhubekayo, ukumamela umzimba wakho ngenkuthalo, kwaye uyonwabele inkqubo. Khumbula ukuba ukutya okunesondlo, ukuphumla, kunye nokuzilolonga ngokwahlukeneyo zizinto ezintathu eziyimfuneko ukuze ufezekise iinjongo zakho. Nokuba kusekhaya, kwindawo yokuzivocavoca, okanye ngaphandle, sebenzisa izibonelelo kunye nezixhobo ezikhoyo ukuyila inkqubo elungiselelweyo kwaye uhlale unomdla kwaye uqhubela phambili. Yenza iseshoni nganye ibe ngumngeni omtsha kwaye uya kubona indlela ukusebenza kwakho kunye nempilo yakho ithatha umtsi ukuya phambili!