Isikhokelo seNqanaba ngeNqanaba lokuHamba ngeBhayisikile yangaphakathi ehleliweyo, ukusuka kuHambo lwakho lokuQala ukuya kumaXesha eGesi apheleleyo
TL;DR:Isicwangciso esihle sebhayisekile esimiyo sixhomekeke kwiilever ezintathu ozilawulayo: ukuba uqhuba ixesha elingakanani, ukuba utyhala nzima kangakanani, kunye nokuba ufika kangaphi. Abaqalayo kufuneka baqale ngemizuzu eli-15-20 yokupeyida ngokulula izihlandlo ezibini ukuya kwezintathu ngeveki kwaye bongeze malunga nemizuzu emi-5 okanye iseshoni enye ngeveki. Umzamo obonwayo kwisikali se-1-10 sisilinganiso sokuqina esichanekileyo, kwaye ukukhwela okuzinzileyo kufanele kube malunga ne-4-6 ngelixa ukuqhuma kwesithuba kunyuka ukuya kwi-8-9. Abakhweli abaphakathi bafumana okuninzi kwisantya kunye nomsebenzi omiselweyo, ngelixa abakhweli abaphambili befuna iiseshoni ze-HIIT kunye neTabata ezicwangcisiweyo. Iintsuku ezimbini ezinzima zesithuba ngeveki, kunye nokululama phakathi kwazo, zidlula ukugaya yonke iseshoni kumzamo ophakathi.
Yintoni Eyenza Isicwangciso Sokuzilolonga Sebhayisekile Esizinzileyo Sisebenze Ngokwenene?
Uninzi lwabantu aludingi nkqubo inzima; bafuna isakhiwo esiphindaphindwayo kunye nesizathu sokwenza iseshoni elandelayo ibe nzima kancinci kuneyokugqibela. Isicwangciso sisebenza xa sihlonipha imigaqo emithathu. Okokuqala, ubukhali bumiselwa ngumzamo obonwayo, kungekhona ngenani lokuxhathisa elingacwangciswanga. Okwesibini, umthamo ukhula kancinci kancinci, kuba umzimba uqhelana noxinzelelo kuphela xa uxinzelelo lusanda kwiidosi ezincinci, ezinokubuyiselwa. Okwesithathu, isicwangciso sihambelana nenqanaba langoku lomkhweli, kuba umkhweli oqalayo ophoswe kwi-sprints uyayeka, kwaye umkhweli ophucukileyo uqhubeka nokujikeleza okulula uyama.
Umzamo obonwayo, olinganiswe kwisikali seBorg 1-10, sesona sixhobo singathandekiyo kakhulu ekukhweleni ibhayisekile ngaphakathi, kuba uhamba nawe kuyo yonke ibhayisekile kunye nayo yonke imeko yokumelana.Uvavanyo lwe-4-5 luthetha ukuba ungenza incoko, i-6-7 ithetha izivakalisi ezimfutshane kuphela, kwaye i-8-9 ithetha ukuba ukuthetha akusebenzi. I-Cadence, elinganiswa ngokujikeleza ngomzuzu (RPM), yi-dial yesibini: i-60-80 RPM yokukhwela ngokuthe ngcembe, i-80-100 RPM kunye nokunyuka ukuze usebenze ngokukhawuleza. Ixesha kunye nokuphindaphinda kugqiba umfanekiso.
Ndichithe iminyaka engaphezu kweshumi ndibukele abantu bekhwela iibhayisekile kwiindawo zokuzivocavoca kumazwekazi amathathu, kwaye abakhweli abaphucukayo abakaze babe ngabo bane-console ethandekayo. Ngabo banesicwangciso esibhaliweyo kunye nomkhwa wokuvela. Esi sikhokelo sikunika eso sicwangciso, kwinqanaba ngenqanaba, kwaye yonke inkqubo engezantsi isebenzisa ii-dials ezimbini ezifanayo: ixesha kwisihlalo kunye nomzamo onokuwuva.
Cwangcisa Ngaphambi Kokuba Unyathele: Ukuhlolwa Kwebhayisekile Yemizuzu Emibini
Isiqingatha seengxaki zebhayisekile endizixazululayo azizongxaki zokomelela konke konke; ziingxaki zokomelela. Ukulungiswa kathathu kuthatha imizuzu emibini kwaye kutshintsha yonke into malunga nendlela uhambo oluvakala ngayo.
- Ukuphakama kwesihlalo.Emazantsi e-pedal stroke, idolo lakho kufuneka lithe tye lize ligobe kancinci. Lisezantsi kakhulu kwaye amadolo ayabetha; liphezulu kakhulu kwaye izinqe ziyajikajika ecaleni.
- Umgama wesihlalo.Xa ipedali ibetha ngentsimbi yesithathu, idolo lakho elingaphambili lifanele lihlale lingaphezulu kakhulu embindini wepedali. Oku kukhusela amadolo ekuxinezelekeni.
- Indawo yokufikelela kwi-Handlebar.Gcina ubambe kancinci kwaye ugobe ingqiniba ngendlela ekhululekileyo, ukuze amahlombe anganyuki aye ezindlebeni emva kwemizuzu elishumi.
Ifanelekile kakuhleibhayisekile yasekhaya ethe nkqo enemagnethiyakhelwe kule geometry ehlengahlengiswayo, kwaye ukuyilungisa kubaluleke ngaphezu kokuzilolonga ngokwako, kuba uhambo lokuqala olubuhlungu lucwangciso oza kulushiya ngoLwesine. Kubakhweli abaneengxaki zomqolo okanye amadolo,ibhayisekile elele phantsiItshintsha indawo yayo ngokupheleleyo, ixhasa umqolo ongezantsi kwaye isasaze umthwalo kwiindawo ezidityanisiweyo, yiyo loo nto uninzi lwabaqalayo kunye nabakhweli abadala beyikhetha.
Iindlela zabaQalayo: Yakha iSiseko Kuqala
Isigaba sabaqalayo sinomsebenzi omnye: ukwenza imizuzu engama-30 yokupeyida ngokuthe ngcembe ivakale njengesiqhelo. Yiyo loo nto injongo iphela, kwaye ifanele iiveki ezine, hayi enye. Itheyibhile engezantsi igcina yonke iseshoni ingaphakathi kwindawo yencoko ukuze umzimba ufunde ukuhamba kakuhle ngaphambi kokuba nabani na awucele ukuba uhlupheke.
| Iveki | Iiseshoni ngeveki | Ubude bexesha ngeSeshini nganye | I-Cadence | Umzamo (1-10) |
|---|---|---|---|---|
| 1 | 2-3 | imizuzu eli-15 | 60-70 RPM | 4 |
| 2 | 3 | imizuzu engama-20 | 60-70 RPM | 4-5 |
| 3 | 3 | imizuzu engama-25 | 65-75 RPM | 5 |
| 4 | 3-4 | imizuzu engama-30 | 70-80 RPM | 5 |
Umzamo usebenzisa isikali seBorg 1-10, apho i-4-5 igcina umkhweli encokola kamnandi.
Gcina ukumelana kukhaphukhaphu ngokwaneleyo ukuze unyathele kakuhle kulo lonke ixesha, kwaye uxhathise umnqweno wokubaleka iwotshi. Eyona nto iphambili kwezi veki zine kukuphindaphinda kunye nomkhwa, kungekhona ubukhali.Ngenxa yokuba uhambo olulula oluphindayo ludlula uhambo olunzima oluluphephayo, isigaba sabaqalayo ngabom silahla uchulumanco ukuze kubekho ukuhambelana.Ekupheleni kweveki yesine, uhambo lwemizuzu engama-30 kwi-emergency 5 lufanele luvakale ngathi lufudumeza umzimba xa luthelekiswa nolweveki yokuqala.
Iindlela Eziphakathi: Yongeza I-Tempo kunye Nomsebenzi Wokukhawulezisa
Xa imizuzu engama-30 yokukhwela ngokulula sele kuyinto eqhelekileyo, inzuzo elandelayo ivela ekuchitheni ixesha elingaphantsi nje kwaye likwicala elingonwabisiyo. Abakhweli abaphakathi kufuneka bagcine iseshoni enye okanye ezimbini ezilula zokubuyela esiqhelweni, emva koko bahlele ngeendlela ezimbini ezinzima: isantya kunye nomlinganiselo.
- Uhambo lwexesha elifutshane (imizuzu engama-30-40):bamba umzamo we-6-7 kwi-80-90 RPM kwibhloko ephambili, isantya esinzima kodwa esizinzileyo. Le yeyona nto ilungileyo yokwakha unyamezelo oluzinzileyo.
- Izithuba zomda (imizuzu engama-30):emva kokuzifudumeza, gqibezela imizamo emi-2-3 yemizuzu eyi-8-10 kumzamo we-7-8, wahlulwe yimizuzu emi-3-4 yokujikeleza ngokulula. Oku kufundisa umzimba ukuba ucoce iimveliso zokudinwa ngokukhawuleza.
- Uhambo oluhlukileyo olungalunganga (imizuzu engama-30):khwela isiqingatha sesibini nzima kancinci kunesokuqala, ugqibe imizuzu emi-5 yokugqibela ngomzamo wesi-8. Ukuziqhelanisa nokuhamba ngesantya kuyanceda kuyo yonke eminye imithambo.
| Usuku | Ifomathi | Ibhloko Ephambili | Umzamo |
|---|---|---|---|
| uMvulo | I-Tempo | Imizuzu engama-30 iyaqhubeka | 6-7 |
| uLwesithathu | Amathuba okuvala umda | Ubunzima bemizuzu emi-2 x eli-10 / Kulula ngemizuzu emi-4 | 7-8 |
| uLwesihlanu | Ukwahlukana okungalunganga | Imizuzu engama-30, gqiba ngokukhawuleza | Ukunyukela phezulu ukuya kwi-8 nge-5 |
| Ngempelaveki (ukhetho) | Ukujikeleza okulula | imizuzu engama-30-40 | 4-5 |
Iintsuku ezimbini ezinzima neentsuku ezimbini ezilula yeyona ndawo imnandi kubantu abaninzi abaphakathi. Ukuba unokukwazi ukulawula iiseshoni ezintathu kuphela, yeka ukujikeleza okulula, ungaze udlule kwizithuba.Ngenxa yokuba iiseshoni ezinzima ziqhuba ukuziqhelanisa kwaye iiseshoni ezilula ziyenza ikwazi ukuyenza loo nto, ukunciphisa umsebenzi olula yimpazamo abantu abaninzi abayenzayo ngaphambi kokuba bafunde ngendlela enzima.
Iindlela Eziphambili: Iiphiramidi zeHIIT, iTabata, kunye neSprint
Abakhweli abaphambili bafuna amandla angenakufikelelwa yi-pedal stroke eqinileyo. Imizamo emifutshane nephezulu iqokelela imicu yemisipha eshukuma ngokukhawuleza kwaye idale uhlobo lwe-oxygen debt egcina injini ivutha emva kokuba iseshoni iphelile.uphando lokuqala lweTabata ukususela ngo-1996ibonise ukuba imizuzu emine kuphela yexesha eliphezulu ivelise iingenelo ze-anaerobic kunye ne-aerobic xa kuthelekiswa noqeqesho oluhlala ixesha elide, yiyo loo nto le fomathi isasebenza kwii-spin studios namhlanje.
| Ifomathi | Ulwakhiwo | Ixesha lilonke | Eyona ilungileyo |
|---|---|---|---|
| ITabata | Imizuzwana eyi-8 x 20 yonke / imizuzwana eyi-10 yokuphumla | Imizuzu emi-4 (kunye nokuzifudumeza nokuzipholisa) | Amandla aphezulu, iintsuku ezixineneyo |
| 30/30 HIIT | Imizuzwana eli-10 x 30 nzima / imizuzwana engama-30 kulula | Ibhloko yokusebenza yemizuzu eli-10 | Ukunyamezela isantya, ukunyamezela i-lactate |
| Iphiramidi ye-Sprint | 10-20-30-20-10 sec, ukuphumla okulinganayo | imizuzu eli-12-15 | Ukuhamba ngesantya, ubunzima bengqondo |
| Ukunyuka okulinganisiweyo | 3-4 x 5 min xa uxhathisa kakhulu, 50-60 RPM | imizuzu engama-20-25 | Amandla emilenze, ukunyamezela kwemisipha |
Imithetho emibini igcina umsebenzi ophucukileyo uphumelela. Okokuqala, vala iintsuku ezixineneyo kakhulu kabini ngeveki kwaye ungaze uzibeke ndawonye, kuba inzuzo ifika ngexesha lokuchacha, kungekhona ngexesha lokubaleka. Okwesibini, fudumala kakuhle ngaphambi kokuba wenze nawuphi na umzamo omkhulu; imilenze ebandayo kunye neTabata azidibani.Umoya okanyeibhayisekile yomoyaivuza umgudu wonke ngendlela oomatshini abasebenzisa amandla kamagnethi kuphela abangenako, kuba ukumelana kuyakhula nge-watt nganye eyongezelelweyo, nto leyo eguqula i-sprint nganye ibe yimpendulo enyanisekileyo.Kwabakhweli abafuna loo mandla aqhutywa ngumoya, umgca webhayisekile yabalandeli be-TAIKEE wenzelwe loo nto.
Izicwangciso zeeveki ezintathu ngokwenjongo
Iiseshoni ezintathu ezifanayo zeveki zinokucwangciswa ngeendlela ezintathu kuxhomekeke kwinto oyisukelayo. Ukwehla kwamafutha kuxhomekeke kwinani kunye nomthamo weveki iyonke; ukunyamezela kuxhomekeke kwiindlela ezinde ezizinzileyo; isantya sixhomekeke kwiindlela ezimfutshane. Nantsi indlela iveki etshintsha ngayo.
| Injongo | Iseshoni 1 | Iseshoni yesi-2 | Iseshoni 3 | Iseshoni 4 |
|---|---|---|---|---|
| Ukulahleka kwamafutha | Izinzile imizuzu engama-30 (5) | Amaxesha okuphumla imizuzu engama-24 (8/3) | Izinzile imizuzu engama-35 (5) | Kulula imizuzu engama-30 (4) |
| Ukunyamezela | Ihlala ixesha elide izinzile imizuzu engama-45-60 (5-6) | Iqondo lobushushu imizuzu engama-35 (6-7) | Ihlala ixesha elide izinzile imizuzu engama-45 (5) | Ukujikeleza okulula okukhethwayo |
| Isantya | Iphiramidi ye-Sprint imizuzu eli-15 (9) | Iqondo lobushushu imizuzu engama-30 (6-7) | I-Tabata okanye i-30/30 (8-9) | Ukujikeleza kokubuyisela emva kwemizuzu engama-20 (4) |
Amanani akwizibiyeli asebenza nzima kwisikali se-1-10; imigca yesithuba ibonisa umzamo onzima/wokubuyisela.
Icebo elinye, injongo enye, iiveki ezintandathu ukuya kwezisibhozo ngaphambi kokuba utshintshe. Ukusukela zonke ezintathu ngaxeshanye yeyona ndlela ikhawulezayo yokufumana nanye kuzo.
Umthetho Wokugqithisela Okuqhubekayo
Inkqubela phambili kukuxinana nje, ukuphathwa. Ukuba uhambo luvakala lunzima njengakwinyanga ephelileyo namhlanje, uluqhelile kwaye isicwangciso asisasebenzi.Ukunyusa umthamo malunga ne-10 ekhulwini ngeveki sisikhokelo esikhuselekileyo nesixhaswa kakuhle, kuba ukutsiba okuncinci kuyatyeshelwa kwaye ukutsiba okukhulu kubangela ukwenzakala.
Yongeza uxinzelelo ngokulandelelana okumiselweyo. Okokuqala yandisa ixesha, ukuya kuthi ga kwishedyuli yakho ekhoyo. Emva koko nyusa ukumelana ngelixa ubambe isantya esifanayo. Emva koko nyusa amandla ngokutyhala amanqanaba omzamo aphezulu ngaphakathi kweseshoni. Olu landelelwano lugcina amalungu kunye nenkqubo yentliziyo ikhula ngenyathelo, endaweni yokucela amadolo ukuba ahlawule itshekhi engenakugutyungelwa yimiphunga. Idatha yethu yovavanyo ixhasa ingqiqo: kwinkqubo yebhayisekile yasekhaya ye-TAIKEE yeeveki ezilishumi, abakhweli abangama-42 abalandela isicwangciso esiqhubekayo baphakamise iseshoni yabo ephakathi ukusuka kwimizuzu eli-18 ukuya kwengama-34, kunye nenqanaba elifanayo lokuxhathisa elivakala ngathi yi-6.8 kwasekuqaleni kokufundwa njenge-4.9 ekupheleni. Umatshini awutshintshanga. Umkhweli wenza njalo.
Iimpazamo ezintlanu ezintsha ezithintela inkqubela phambili
- Kugqithisile, kungekudala kakhulu.Ukuphinda kabini ivolumu yeveki yokuqala kuvakala ngathi bubugorha kwaye kuphelela ngamadolo abuhlungu kunye nempelaveki elahlekileyo. Umthetho we-10 ekhulwini ukho ngenxa yesi sizathu.
- Ukunyathela iziporho.Ukujikelezisa ngaphandle kokuxhathisa kwi-100 RPM kubonakala kuxakekile kwaye akuphumeleli nto ingako. Yongeza uxinzelelo olwaneleyo kangangokuba ukujikeleza ngakunye kuthetha into ethile.
- Uhambo olufanayo ngonaphakade.Ukuphinda umthambo omnye okhululekileyo kukugcina umzimba usempilweni, kungekhona ukuzilolonga. Isicwangciso kufuneka sitshintshe rhoqo emva kweeveki ezimbalwa.
- Ukutsiba ii-bookend.Ukutsibela ngqo kwimizamo enzima kubanda, uze wehle ungapholi, yindlela amanxeba amancinci ajika abe ngayo ukwenzakala ngokwenene.
- Akukho mihla yokuphumla.Ukomelela komzimba kwakhiwa phakathi kweeseshoni, kungekhona ngexesha lazo. Iintsuku ezimbini ezinzima kunye nokuchacha ngokwenene koyisa iintsuku ezintlanu eziphakathi, ngalo lonke ixesha.
Ukuchacha, Ukususwa Kweeveki, kunye Nesizathu Sokuba Zifaneleke Kwisicwangciso
Qho ngeveki yesine, nciphisa umthwalo woqeqesho ngama-30-40 ekhulwini kwaye uvumele umzimba ukuba uchithe iiveki ezintathu zomsebenzi ezidlulileyo. Oku kukunciphisa umthwalo, kwaye kuvakala kungalunganga kumkhweli onomdla, yiyo loo nto uninzi lwabantu luwushiya.Ngenxa yokuba ukuziqhelanisa kwenzeka ngexesha lokuphumla kungekhona ngexesha loqeqesho, iveki yokukhulula umthwalo yilapho iiveki ezintathu ezidlulileyo zenkqubela ziqala khona.
Qhubeka uhamba ngexesha lokukhulula umthwalo, kodwa gcina izinto zilula: iiseshoni ezimfutshane, umzamo omncinci, mhlawumbi ukuhamba okanye ukolula endaweni yokukhwela. Ufanele ubuye kwiveki elandelayo uzive ubukhali, ungenatyala. Abakhweli abacwangcisa ukukhulula umthwalo rhoqo ngabo basaphucuka emva konyaka; abakhweli abasila rhoqo ngabo bakwicala entwasahlobo.
Indlela Yokwazi Ukuba Icebo Liyasebenza
Inkqubela phambili kwibhayisekile kulula ukuyiphosa ukuba ujonga isikali kuphela, kuba ukomelela komzimba kuyaphucuka kudala ngaphambi kokuba ubunzima bomzimba buhambe. Landela imiqondiso emithathu ephendula kuqeqesho kwiiveki ezimbalwa, kwaye uyijonge rhoqo kwiiveki ezimbini endaweni yemihla ngemihla.
| Uphawu | Oko Umele Ukulandelele | Umkhwa Ophilileyo |
|---|---|---|
| Umzamo wokuxhathisa okuzinzileyo | Uvavanyo (1-10) lokuxhathisa okufanayo kunye nesantya esifanayo | Iwa ngamanqaku ali-1-2 kwiiveki ezi-6-8 |
| Ubude bohambo | Iseshoni ende ekhululekileyo nezinzileyo | Ikhula kancinci kancinci, emva koko iyancipha ngokwendlela eyilwe ngayo |
| Isantya sokubuyisela kwimeko yesiqhelo | Imizuzu yokubamba umoya emva kwexesha elinzima | Ifinyeza iveki ngeveki |
Ngenxa yokuba iimpawu ezimbini zokuqala ziyaphucuka kwiiveki ezintathu, zinika umkhweli onomdla ubungqina bokuba isicwangciso sisebenza ixesha elide ngaphambi kokuba nasiphi na isipili okanye isikali sisebenze.Ukuba imizamo efanayo iyawa kwaye ukubuyela kwimeko yesiqhelo kuyakhawuleza, uqeqesho lufika kanye apho kufanele ukuba lufike khona. Ukuba bobabini bayayeka ukujonga kabini ngokulandelelana, lixesha lokuba siqhubele phambili isicwangciso ngolandelelwano oluqhubekayo nolungaphezulu komthwalo olungasentla.
Imibuzo Ebuzwa Rhoqo Malunga Nezicwangciso Zokuzilolonga Zebhayisekile Ezisisigxina
Umntu oqalayo ufanele akhwele ibhayisekile engashukumi ixesha elingakanani?
Umntu oqalayo kufuneka aqale ngeeseshoni zemizuzu eli-15-20 ngomzamo omncinci ukuya kophakathi (malunga ne-4-5 kwisikali se-1-10 Borg) kabini ukuya kathathu ngeveki, aze ke ongeze malunga nemizuzu emi-5 okanye iseshoni enye ngeveki. Uninzi lwabaqalayo lufikelela kuhambo olukhululekileyo lwemizuzu engama-30 kwiiveki ezine.
Ngaba imizuzu engama-30 ngosuku xa uhamba ngebhayisekile engashukumiyo yanele?
Kubantu abaninzi, imizuzu engama-30 ngosuku yanele ukuphucula impilo-ntle nokuxhasa ukulawula ubunzima, ingakumbi ukuba iiseshoni ezimbalwa veki nganye zenziwa ngomzamo omkhulu. Ukuhlala ixesha elide kangangeenyanga kubaluleke kakhulu kunexesha elinye leseshoni, kwaye nemizuzu engama-20-30 izihlandlo ezimbalwa ngeveki ivelisa iziphumo ezinokulinganiswa.
Yintoni umthambo webhayisekile olungileyo kwabaqalayo?
Ukuzilolonga okuhle kwabaqalayo kukuthatha imizuzu engama-20 ngomzamo ozinzileyo, wengxoxo omalunga ne-60-80 RPM kunye nokumelana okulula, ukugqiba ngokupholisa okufutshane okulula. Yongeza imizuzu emi-5 ngeveki ude uhambo lufikelele kwimizuzu engama-30, ugcine umzamo uphantsi ngokwaneleyo ukuba ungathetha ngelixa ukhwela.
Ndifanele ndenze kangaphi i-HIIT kwibhayisekile engashukumiyo?
Uqeqesho oluphezulu lwexesha lokuphumla lufuna amandla amaninzi, ngoko ke iseshoni enye ukuya kwezimbini ze-HIIT ngeveki zanele uninzi lwabakhweli, ubuncinane iiyure ezingama-48 zokuchacha phakathi kwazo. Abaqalayo kufuneka bakhe isiseko seeveki ezine ukuya kwezintandathu ngaphambi kokongeza ixesha lokuphumla, emva koko baqale ngemizamo emifutshane kunye nokuphumla ixesha elide.
Ngaba ibhayisekile engashukumiyo ingandinceda ndinciphise umzimba?
Ewe. Ibhayisekile engashukumiyo itshisa iikhalori ezingama-250-500 kwimizuzu engama-30 kuxhomekeke kubunzima bomzimba kunye nomgudu, kwaye ayinamandla aneleyo kwiiseshoni eziqhubekayo. Ukunciphisa umzimba kusaxhomekeke kukulinganisela kwamandla ngokubanzi, ngoko ke iziphumo ezinkulu zivela ekudibaniseni ukuhamba rhoqo kunye nemikhwa yokutya efanelekileyo.
Yeyiphi i-cadence (RPM) ekufuneka ndiyijolise kwibhayisekile engashukumiyo?
Jonga i-60-80 RPM ukuze uqhube kakuhle kwaye i-80-100 RPM okanye ngaphezulu ukuze ukhawuleze uqhube kunye nomsebenzi wesantya. I-Cadence ixhomekeke kuwe, ngoko ke eyona njongo ilungileyo sisantya onokusibamba kakuhle ngaphandle kokutsiba kwisali; ukushukumisa i-cadence yakho ekhululekileyo kancinci kancinci kuphucula ukusebenza kakuhle.
Ndingayazi njani ukuba ndisebenza nzima ngokwaneleyo ngaphandle kwesixhobo sokujonga izinga lentliziyo?
Sebenzisa umzamo obonakalayo kwisikali se-1-10. Uvavanyo lwe-4-5 luthetha ukuba ungathetha ngokukhululeka, u-6-7 luthetha ukuba ungathetha ngezivakalisi ezimfutshane, kwaye u-8-9 luthetha ukuba ukuthetha akunakwenzeka. Uninzi lweehambo ezizinzileyo kufuneka zihlale malunga no-4-6, kunye nokunyuka ukuya ku-8-9 ukuze kubekho ukuqhuma okufutshane.
Okukwintsusa:Eyona ndlela ilungileyo yokuhamba ngebhayisekile esisigxina yile ungayilandela. Qala apho ukhoyo, yongeza malunga ne-10% ngeveki, gcina uninzi lweemoto luthetha kwaye enye okanye ezimbini zazo zinzima ngokwenene, kwaye uthathe iveki elula rhoqo emva kwesine. Yenza loo nto kangangeeveki ezisibhozo kwaye umatshini uyayeka ukuba ngumsebenzi kwaye uqale ukuba ngumkhwa.
Iingxelo kunye neMithombo yangaphandle
1. Ikholeji yaseMelika yezonyango zeMidlalo— Izikhokelo zokuCwangcisa umthambo kunye neNkqubo yokuqhubela phambili
2. IBhunga laseMelika lokuZilolonga— Inkqubo Yokuqhuba Ibhayisekile Yangaphakathi kunye Nokuzilolonga Okubonwayo
3. UTabata nabanye, iMedicine neSayensi kwiMidlalo nokuQeqesha (1996)— Uqeqesho oluQhelekileyo oluPhezulu
4. Ikliniki yaseMayo— Uqeqesho lweXesha eliPhakamileyo: Iingenelo kunye noKhuseleko
5. I-World Health Organization— Izikhokelo Zomsebenzi Womzimba Zabantu Abadala
Ixesha leposi: Agasti-20-2026