Ukugijima Nempilo Yakho: Kwenzekani Emzimbeni Wakho Uma Ugijima?

Kushicilelwe: Ephreli 9, 2025 16:54:11 UTC
Igcine ukubuyekezwa: Januwari 5, 2026 10:45:19 UTC

Ukugijima kugqama njengendlela yokuzivocavoca efinyeleleka kakhulu, ekhanga kokubili abathanda ukuqina kanye nalabo abafuna ukuqinisa impilo yabo. Idinga imishini encane futhi ingenziwa cishe noma kuphi, nganoma yisiphi isikhathi. Lokhu kwenza kube ukukhetha okuncanyelwayo kwabaningi. Ochwepheshe bagcizelela izinzuzo zayo ezibalulekile, ikakhulukazi empilweni yenhliziyo nemithambo yegazi. Ucwaningo lukhombisa ukuthi imizuzu eyi-10 kuphela ngosuku inganciphisa ingozi yesifo senhliziyo. Ukugijima kudlulela ngalé kokuqina komzimba, okunomthelela enhlalakahleni yengqondo nengokomzwelo. Idlala indima ebalulekile ekuzuzeni indlela yokuphila enempilo. Le ndlela ephelele yezempilo yenza ukuqhuba umsebenzi obalulekile kwabaningi.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

Running and Your Health: What Happens to Your Body When You Run?

Umgijimi ogijimayo endleleni yepaki ekhanyiswe yilanga ezungezwe izihlahla eziluhlaza kanye nechibi elizolile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

Ukugijima kuyindlela yokuzivocavoca engabizi futhi eguquguqukayo.
Ngisho nokugijima isikhashana nsuku zonke kunomthelela omuhle empilweni yenhliziyo nemithambo yegazi.
Izinzuzo zezempilo zokugijima zidlulela ngale kokufaneleka komzimba kuya enhlalakahleni iyonke.
Ukugijima njalo kungasiza ekunciphiseni ingozi yezifo ezingamahlalakhona.
Abantu abaningi bathola ukugijima kuzuzisa ngokwengqondo nangokomzwelo.

Isingeniso Sokugijima Nokuthandwa Kwakho

Ukuthandwa kokugijima kuyanda, kudonsela abantu babo bonke ubudala kanye namazinga okuqina komzimba. Kuwukuzivocavoca okulula, okudinga izicathulo zokugijima kuphela kanye nendawo yokugijima. Abaningi babona ukugijima njengokungaphezu nje kokuzivocavoca; kuyindlela yokusula izingqondo zabo nokunciphisa ukucindezeleka. Lokhu kukwenza kube kuhle kulabo abaphila impilo ematasa.

Ukugijima kunikeza izinzuzo eziningi, kusukela empilweni engcono yenhliziyo kuya ekugxileni kwengqondo okubukhali. Kukhanga kokubili abasubathi abanolwazi kanye nabaqalayo. Ukuguquguquka kwayo ekuhambisaneni nezikhathi ezahlukene kanye nezimo kwandisa ukukhanga kwayo. Yingakho ukugijima kusalokhu kuyisinqumo esingcono kwabaningi.

Impilo Yenhliziyo Ethuthukisiwe

Ukugijima kuyindlela engcono kakhulu yokuthuthukisa impilo yenhliziyo nemithambo yegazi. Kuthuthukisa kakhulu ukusebenza kwenhliziyo, kunciphisa ingozi yezifo zenhliziyo. Izifundo zibonisa ukuthi abagijimi banengozi ephansi cishe ngo-50% yokufa okuhlobene nenhliziyo. Lokhu kugqamisa indima ebalulekile yokugijima ohlelweni lokufaneleka komzimba.

Ukugijima kusiza futhi ukwehlisa izinga lokushaya kwenhliziyo okuphumuzayo. Isilinganiso sokushaya kwenhliziyo esiphansi sisho inhliziyo esebenza kahle kakhulu. Lokhu kusebenza kahle kuholela ekujikelezeni komoya-mpilo okungcono, kukhulisa amandla namandla.

Ukuphathwa Kwesisindo Ngokugijima

Ukugijima kuyithuluzi elinamandla lokulawula isisindo nokwehlisa amafutha. Kuthuthukisa kakhulu ukuqina komzimba futhi kuhlose imigomo ehlobene nesisindo. Ukugijima njalo kwandisa izinga lokugaya umzimba emzimbeni, okuholela ekushisweni kwamakhalori amaningi usuku lonke.

Ukwengeza ukugijima ohlelweni lwakho lokuzivocavoca umzimba kungaholela ekwakhekeni komzimba okungcono. Akugcini nje ngokushisa amakhalori ngesikhathi sokugijima kodwa futhi kwakha imisipha engenamafutha. Lokhu kwanda kwemisipha kukhulisa izinga lokugaya ukudla kwakho kokuphumula, kusiza ekulawuleni amakhalori isikhathi eside.

Nazi ezinye izinzuzo ezibalulekile zokugijima ukuze ulawule isisindo:

Kuthuthukisa imetabolism iyonke, okwenza kube lula ukugcina isisindo esinempilo.
Kusiza ekushiseni amafutha ngempumelelo uma kuhlanganiswa nokudla okulinganiselayo.
Kuthuthukisa ukuqina nokukhuthazela, kwandisa amazinga omsebenzi womzimba.

Ukugijima kungaba yinto eshintsha kakhulu ekulawuleni isisindo. Kuhlanganisa izinzuzo zokugijima kanye nokugaya ukudla ukuze kuthuthukiswe indlela yokuphila esebenzayo futhi kusekelwe impilo iyonke.

Umgijimi wezemidlalo egijima endleleni eseceleni kwechibi ekuphumeni kwelanga enokukhanya okufudumele okusagolide kanye nenkungu phezu kwamanzi. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ikhwalithi Yokulala Ethuthukisiwe

Ukulala okunekhwalithi kubalulekile empilweni yethu yonke kanye nenhlalakahle. Ukugijima kungathuthukisa kakhulu ikhwalithi yokulala, okuholela ekuphumuleni ebusuku kakhudlwana. Izifundo zibonisa ukuthi ukuzivocavoca nge-aerobic, njengokugijima, kukhuthaza imijikelezo yokulala ejulile. Lokhu kuphumela ekuphumuleni okungcono.

Abantu abaningi bathola amaphethini angcono okulala ngemva kokwengeza ukugijima njalo emisebenzini yabo. Ukuzivocavoca nokuthuthukiswa kokulala kuvame ukuhambisana. Ukugijima akuzuzisi nje kuphela impilo yomzimba kodwa futhi kunciphisa ukucindezeleka nokukhathazeka. Lo mphumela wokuphumula ungathuthukisa ukulala kwabaningi.

Ukubeka isikhathi kubalulekile. Ukugijima eduze kakhulu nesikhathi sokulala kungenza kube nzima ukulala ngenxa yokwanda kwe-adrenaline kanye nokukhuthaza. Kungcono ukugijima kusenesikhathi ukuze ulale kangcono.

Impilo Ethuthukisiwe Yamadolo Nomhlane

Ukugijima kuthuthukisa kakhulu impilo yamalunga, kugxilwe emadolweni nasemhlane. Ngokuphambene nezinganekwane ezivamile, izifundo zembula ukuthi abagijimi abanolwazi babhekana nezimo ezimbalwa ze-arthritis kunabangebona abagijimi. Ukugijima njalo kusekela impilo yamadolo futhi kuqinisa imisipha ezungeze amalunga, kuqinisekisa ukuzinza.

Ucwaningo lwabagijimi be-marathon lubonise imiphumela emihle ekusebenzeni kwamalunga kanye nokunciphisa ubuhlungu. Umsebenzi wokugijima ongokomzimba usiza ukugcina isisindo esinempilo, unciphise ukucindezeleka emadolweni nasemhlane. Futhi kuthuthukisa ukuguquguquka kwemisipha yangemuva kanye namandla, kuvimbele ukulimala ngokuhamba kwesikhathi.

Izinzuzo zokugijima zidlula impilo yenhliziyo nemithambo yegazi. Zidlala indima ebalulekile ekuthuthukiseni impilo yamadolo nomhlane, okuholela empilweni esebenzayo neyanelisayo.

Inkumbulo Ethuthukisiwe kanye Nomsebenzi Wokuqonda

Ukugijima njalo kuthuthukisa kakhulu ukusebenza kwengqondo, kugxile ekukhumbuleni nasekubukhalini kwengqondo. Izifundo zibonisa ukuthi ukuvivinya umzimba nge-aerobic, njengokugijima, kwandisa umthamo wobuchopho. Lokhu kuphawuleka kakhulu ku-hippocampus, isihluthulelo senkumbulo nokufunda. Ukuthuthukiswa okunjalo akugcini nje ngokuthuthukisa ukusebenza kwengqondo kodwa futhi kusiza ekuvimbeleni ukwehla kwengqondo.

Ukuzivocavoca kubalulekile ekugcineni nasekuthuthukiseni amakhono okuqonda. Ukwengeza ukugijima ohlelweni lwakho kungathuthukisa ukucaca kwengqondo, inkumbulo, nokugxila. Umsebenzi womzimba wandisa ukugeleza kwegazi ebuchosheni, ulethe izakhamzimba ezibalulekile nomoya-mpilo. Lokhu kuthuthukisa ukuxhumana kwezinzwa, kuthuthukisa izinqubo zokuqonda.

Ubukhulu bobuchopho obukhulayo buhlotshaniswa nenkumbulo nokufunda.
Ukuthuthukiswa kwe-synaptic plasticity ukuze kusebenze kangcono ingqondo.
Ukukhululwa kwama-neurotransmitter okuthuthukisiwe, okukhuthaza ukuxhumana okuphumelelayo phakathi kwamangqamuzana obuchopho.

Ukugijima njalo kubeka isisekelo esiqinile sempilo yengqondo. Kuholela engqondweni ebukhali kanye namakhono okukhumbula angcono.

Isimiso Sokuzivikela Esiqinile

Ukugijima njalo kungathuthukisa kakhulu amasosha omzimba, kunikeze izinzuzo eziningi zezempilo. Izifundo zibonisa ukuthi imisebenzi ye-aerobic ephakathi nendawo, njengokugijima, inganciphisa izifo zokuphefumula eziphezulu ngamaphesenti angama-43. Lokhu kuhle kakhulu kulabo abahlose ukuthuthukisa impilo yabo yonke kanye nenhlalakahle.

Ukugijima kukhuthaza ukukhiqizwa kwamangqamuzana omzimba, abalulekile ekugcineni impilo. Ukwanda kwalawa maseli kusiza ukulwa nomkhuhlane ovamile nezinye izifo. Ngokufaka ukugijima ohlelweni lwakho lokuzivocavoca, ungathuthukisa amasosha omzimba wakho futhi ube namandla okumelana nezifo.

Izinzuzo zokugijima zidlulela ngale kokugwema ukugula nje kuphela. Indlela yokuphila esebenzayo ngokugijima njalo isiza ekulawuleni imisebenzi yomzimba, okuholela ekusabeleni okunamandla komzimba. Ukugijima akugcini nje ngokunikeza izinzuzo zomzimba kodwa futhi kuthuthukisa ukucaca kwengqondo kanye nokulinganisela ngokomzwelo. Kubonisa izinzuzo eziningi zempilo zokugijima.

Umfanekiso wamaseli omzimba nama-cytokines avikela umzimba ngomgijimi ongemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuphakama Kwemizwa Nokuphila Kahle Kwemizwa

Abantu abaningi bathola ukuthi imizwa yabo ithuthuka kakhulu ngemva kokugijima. Lo muzwa, owaziwa ngokuthi "ukuphakama komgijimi", uvela kuma-endorphin nakwamanye amakhemikhali. Lezi zinto zikhulisa imizwa futhi zisize ekunciphiseni ukukhathazeka, okuholela enhlalakahleni engcono ngokomzwelo. Ukugijima njalo kuyindlela enamandla yokuthuthukisa impilo yengqondo ngokuhamba kwesikhathi.

Ukwengeza ukugijima ohlelweni lwakho kuletha izinzuzo eziningana zempilo yengqondo, okuhlanganisa:

Amazinga okucindezeleka ancishisiwe
Ukukhulisa ukuzethemba ngokufeza impumelelo yokufaneleka komzimba
Ukuqina okukhulu ekubhekaneni nezinselele zemizwa

Ukugijima njalo kuthuthukisa ukuxhumana okuqinile phakathi kwengqondo nomzimba. Njengoba abantu beqhubeka nalo mkhuba, bavame ukujabulela ukuzinza okungokomzwelo okuthuthukisiwe kanye nokugxila kwengqondo okucacile.

Amazinga Amandla Akhuphukile

Ukugijima njalo kukhulisa amazinga amandla usuku lonke. Kuwukuzivocavoca kwenhliziyo okuhle kakhulu okuthuthukisa ukujikeleza kwegazi. Lokhu kuqinisekisa ukuthi imisipha ithola umoya-mpilo ongcono, kwakha amandla futhi kunciphisa ukukhathala.

Abagijimi abaningi bazizwa benamandla akhulayo ngemva kokuzilolonga. Lokhu kukhulisa amandla kuthinta impilo yansuku zonke kahle, kukhulisa umkhiqizo kanye nogqozi. Ukugijima njalo kukhuthaza indlela yokuphila esebenzayo, kusekela ukuzivocavoca okungcono kanye namazinga amandla.

Ukugijima ukuze uthole amandla kuthuthukisa inhlalakahle yomzimba neyengqondo. Kukhuthaza ukucaca kwengqondo nokugxila. Lo msebenzi onamandla udala umjikelezo wamandla, onika amandla izinselele zansuku zonke.

Ukukhuthazela Komzimba Nokwengqondo

Ukugijima kuwumsebenzi onamandla othuthukisa kakhulu ukukhuthazela ngokomzimba kanye nokukhuthazela kwengqondo. Njengoba abantu behlanganyela ekuzivocavoceni okuvamile kokugijima, bathola ukuthuthuka empilweni yenhliziyo kanye namandla emisipha. Lezi yizici ezibalulekile zokukhuthazela ngokomzimba.

Ngakolunye uhlangothi, ukugijima kukhulisa ukuqina kwengqondo. Ukugijima okuphindaphindiwe kubeka inselele engqondweni, kukhuthaza abagijimi ukuba badlule imingcele yabo. Lokhu kuqina kwengqondo kungabangela ukugxila okukhulu kanye nogqozi. Lokhu kubalulekile ekubhekaneni nezinye izinselele zomzimba nezengqondo.

Njengoba ukukhuthazela ngokomzimba nangokwengqondo kukhula, abaningi bathola ukuthi ukugijima kuthuthukisa ukusebenza kwezemidlalo nemisebenzi yansuku zonke. Amakhono atholakala ngokuzijwayeza ukugijima njalo avame ukuhumusha ukusebenza kangcono emisebenzini edinga amandla, ukuzimisela, kanye nokucaca kwengqondo.

Ukubeka Imigomo Yokugijima Nokuzibophezela

Ukubeka imigomo yokugijima kubalulekile ekuqiniseni ukuzibophezela komzimba. Imigomo ethile nefinyelelekayo isiza abagijimi ukuthi bahlale begxile futhi beziqeqesha ngempumelelo. Kungakhathaliseki ukuthi bahlose umjaho, okungcono kakhulu kubo, noma amabanga amade, ukwephula imigomo ibe yizinyathelo ezincane kukhuthaza intuthuko eqhubekayo.

Ukudala isimiso ngalezi zinyathelo ezibalulekile kuqinisa ukuzibophezela komzimba. Amasu ahlukahlukene ekubekeni imigomo yabagijimi enza uhambo lube lula. Nazi ezinye izindlela ezisebenzayo zokuhlela imigomo yokugijima:

Chaza imigomo yesikhathi esifushane neyesikhathi eside
Landelela inqubekela phambili ngohlelo lokusebenza olusebenzayo noma ijenali
Joyina iqembu eligijimayo ukuze uthuthukise ukuziphendulela
Zivuze lapho kufezwa izigaba ezibalulekile

Besebenzisa lezi zindlela ezisebenzayo, abantu bangajulisa ukuxhumana kwabo nokugijima. Lokhu kuqinisekisa ukuzibophezela okuhlala njalo kokuqina komzimba. Umgomo ngamunye, kungakhathaliseki ukuthi mncane kangakanani, unikeza ukuqonda okubalulekile ngempilo nenhlalakahle yesikhathi eside.

Ukugijima Njengomsebenzi Womphakathi

Ukugijima kungaphezu nje kohlobo lokuzivocavoca; kuyindlela yokuxhumana nabanye. Abaningi bathola injabulo ekugijimeni emphakathini, bezizwa beyingxenye yabo. Ukujoyina amaqembu okugijima akugcini nje ngokuthuthukisa ukuqina komzimba kodwa futhi kwakha ubungane obuhlala njalo.

Imicimbi yokugijima yomphakathi ilungele ukukhuthaza nokukhuthaza. Ikhuthaza ukusebenzisana njengeqembu, isiza abagijimi ukusekelana. Lobu budlelwano benza uhambo lokufaneleka lube mnandi kakhulu.

Ukuba yingxenye yekilabhu yokugijima kukhulisa ukuziphendulela. Ukugijima nabanye kukugcina usendleleni efanele yokuqeqeshwa kwakho. Le ndlela ayithuthukisi impilo kuphela kodwa futhi iqinisa izibopho zomphakathi.

Yakha ubungane nabantu abanomqondo ofanayo.
Dala inethiwekhi yokusekela ekhuthaza ukuqeqeshwa okuqhubekayo.
Bamba iqhaza emicimbini yomphakathi egubha ukugijima.

Ukuthandwa kokugijima komphakathi kugqamisa izinzuzo zako kokubili emzimbeni nasengqondweni. Ukuxhumana okwakhiwa ngale misebenzi kwengeza inani empilweni, okwenza ukuphishekela impilo kube nomvuzo kakhulu.

Abantu abadala abayisithupha bagijima ndawonye endleleni enothuli enelanga edabula emaphandleni aluhlaza, bemomotheka futhi bejabulela ukujima ngaphandle. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Amathiphu Okuphepha Okugijima

Ukuqinisekisa ukuphepha kokugijima kubalulekile kulabo abajabulela lo msebenzi wokuzivocavoca. Ukuthatha izinyathelo ezifanele zokuzivikela kungavimbela ukulimala futhi kuthuthukise ulwazi oluphelele. Nazi ezinye zezeluleko ezibalulekile zokugijima ngokuphephile:

Gqoka izingubo ezikhanyayo ngesikhathi sokusa noma sokuhlwa ukuze ubonakale kahle.
Hlala wazi indawo okuyo, ikakhulukazi ezindaweni zasemadolobheni noma emigwaqweni ematasa.
Yazisa othile ngomzila wakho wokugijima kanye nesikhathi esilinganiselwe sokubuya.
Gwema izindawo ezikude, ikakhulukazi uma ugijima wedwa.
Faka ikhefu elivamile ukuze uvimbele ukukhathala futhi unciphise ingozi yokulimala.
Hlala unamanzi futhi ucabangele izimo zezulu ngaphambi kokuphuma.

Ngokulandela lezi zinyathelo zokuqapha ukugijima, ungathuthukisa kakhulu ukuphepha kwakho kokugijima. Jabulela ukugijima kwakho ngenkathi ukhumbula ukuphepha.

Izinto Okufanele Uzicabangele Ngokudla Okunempilo Kwabagijimi

Ukudla okunempilo kubalulekile kubagijimi abahlose ukufinyelela ukusebenza kwabo okuphezulu. Ukudla okunempilo kubalulekile, kugxile ekuxubeni okufanele kwama-carbohydrate, amaprotheni, namafutha anempilo. Ama-carbohydrate abalulekile emandleni ngesikhathi sokugijima, kuyilapho amaprotheni esekela ukulungiswa nokukhula kwemisipha. Amafutha anempilo anegalelo ekugcinweni kukaphethiloli isikhathi eside kanye nempilo iyonke.

Ukuphuza amanzi emzimbeni kubaluleke ngokulinganayo kubadlali. Abagijimi balahlekelwa uketshezi ngenxa yokujuluka, futhi ukungabi namanzi anele emzimbeni kungaphazamisa ukusebenza kahle kanye nokululama. Kunconywa ukuqapha ukungenisa uketshezi bese ubuyisela uketshezi olulahlekile ngaphambi, ngesikhathi, nangemva kwezikhathi zokugijima.

Ukuhlela ukudla okuphathelene nezikhathi zokugijima kungakhulisa amazinga amandla. Cabanga ngokudla ukudla okucebile ngama-carbohydrate amahora ambalwa ngaphambi kokugijima ukuqinisekisa ukuthi umzimba wakho unophethiloli owanele. Ukudla kwangemva kokugijima kufanele kugxile ekululameni, okuhlanganisa ibhalansi yamaprotheni nama-carbohydrate ukukhuthaza ukulungiswa kwemisipha okuphumelelayo.

Yidla ukudla okulula okuqukethe ama-carbohydrate ngaphambi kokudla.
Phinda uphuze amanzi ngamanzi noma iziphuzo ze-electrolyte ngemva kokusebenzisa.
Faka ukudla okuhlukahlukene ukuze kuhlangatshezwane nazo zonke izidingo zezakhamzimba.
Qaphela ubukhulu besabelo ukuze ugweme ukungakhululeki kwesisu.

Ukuxazulula Izinganekwane Ngokugijima

Izinganekwane eziningi ngokugijima zingavimbela abantu ekuzameni. Enye inkolelo evamile ukuthi ukugijima kuhlale kuholela ekulimaleni. Izifundo zibonisa ukuthi abagijimi abangafika ku-79% babhekana nokulimala minyaka yonke. Kodwa-ke, iqiniso liwukuthi ukuthuthukisa indlela yokugijima kunganciphisa kakhulu le ngozi.

Ukusebenzisa izibuko noma ividiyo ukuze ubuke isimo sakho, kanye nokuqeqeshwa ngamazwi noma amathuluzi afana nama-metronome, kungathuthukisa isimo futhi kunciphise ukulimala. Le ndlela ikhombisa ukuthi ukugijima kungaba okuphephile futhi kube nenzuzo kwabaningi.

Enye inganekwane ukuthi ukugijima kungokwabasha kuphela. Lokhu akunaki izinzuzo okunikezayo kubo bonke ubudala, kufaka phakathi abantu abadala. Ukugijima kuthuthukisa impilo yenhliziyo nemithambo yegazi, ukusebenza kwamaphaphu, futhi kusiza ekulawuleni isisindo.

Kubantu abadala, kugcina ukuhamba, kunciphisa ingozi yezifo ezingamahlalakhona, futhi kuthuthukisa ikhwalithi yokuphila. Ngezinhlelo zokuqeqesha ezenzelwe wena, ukugijima kungafakwa ngokuphephile emisebenzini yokufaneleka yawo wonke umuntu.

Indlela Yokuqala Uhlelo Lokusebenza

Ukuqala uhlelo lokugijima kudinga indlela ehlelekile yokuthuthukisa umsebenzi womzimba kanye nokujabulela. Kwabaqalayo, ukuxuba ukuhamba nokugijima ngokuvamile kuyindlela engcono kakhulu yokuqala. Le ndlela ivumela ukwakheka kancane kancane kwamandla futhi inciphise izingozi zokulimala.

Ochwepheshe batusa ukulalela umzimba wakho nokugwema ukuzikhandla ngokweqile. Qala ngokuhamba ngokushesha kanye nokugijima okufushane. Lokhu kuqhubeka kancane kancane kusiza ekwakheni ukukhuthazela ngaphandle kokucindezela kakhulu.

Kubalulekile ukuqala ngemihlangano emithathu kuya kwemine elawulekayo ngesonto, okuhlanganisa nezinsuku zokuphumula ukuze ululame. Njengoba amandla akho ekhula, ungandisa izingxenye zokugijima noma ibanga eliphelele elihlanganisiwe.

Ukufuna iseluleko sezokwelapha kubaluleke kakhulu, ikakhulukazi kulabo abanezinkinga zempilo ezikhona kakade. Udokotela anganikeza isiqondiso esiqondene nomuntu siqu, azibekele imigomo enengqondo namasu empumelelo.

Umgijimi uzikhandla ngokuzimisela endleleni yehlathi ekhanyiswe yilanga, ukukhanya kuhlunga ezihlahleni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinselele Zokugijima Nokuzinqoba

Abantu abaningi babhekene nezinselele ezahlukene ekugijimeni, kungakhathaliseki ukuthi bangabaqalayo noma abasubathi abanolwazi. Izinkinga ezivamile zifaka phakathi ukuntuleka kwesisusa, ukulinganiselwa kwesikhathi, kanye nokungakhululeki ngokomzimba. Ukubhekana nalezi zinselele ekugijimeni kudinga indlela yokuthatha isinyathelo.

Ukuze ubhekane ngempumelelo nalezi zithiyo, cabanga ngokusebenzisa amasu alandelayo:

Hlela uhlelo lokugijima oluhlelekile oluhlanganisa ukwanda kancane kancane kwebanga kanye nokuqina.
Thola umlingani ogijimayo ozokwabelana naye ngohambo, okungathuthukisa ukuzibophezela kanye nenjabulo.
Joyina amaqembu okugijima endawo noma amaqembu anikeza umphakathi osekelayo.
Zibekele imigomo efinyelelekayo yokugcina ukugxila nokukhuthaza ugqozi lokugijima.
Gubha ukunqoba okuncane endleleni ukuze wakhe ukuzethemba nomuzwa wokufeza okuthile.

Lezi zindlela azigcini nje ngokusiza ekunqobeni izithiyo zokugijima kodwa futhi ziguqula okuhlangenwe nakho kube umsebenzi ovuzayo. Ukugijima kufanele kuzizwe kuvuselela, kungabi umthwalo. Kudala indlela eya ekukhuleni nasekugcwalisekeni komuntu siqu.

Isiphetho

Izinzuzo zezempilo zokugijima zibanzi, zithinta impilo yomzimba, yengqondo, kanye neyomzwelo. Ukugijima njalo kuthuthukisa impilo yenhliziyo nemithambo yegazi, kuthuthukisa imizwa, kuthuthukisa ukusebenza kwengqondo, futhi kuqinisekisa ukulala okungcono. Kufakazela ukuthi ukugijima kuyindlela yokufaneleka ehlukahlukene kulabo abahlose ukuthuthukisa inhlalakahle yabo.

Ukwamukela indlela yokuphila yokugijima kungenza impilo ibe matasa futhi ivuze kakhulu. Kwakha ukuqina futhi kukhuthaza ukuxhumana nabantu. Ukugijima kusiza ekulawuleni isisindo, kuqinisa amasosha omzimba, futhi kukhuthaza ibhalansi yemizwa. Lokhu kuyisihluthulelo sokugcina impilo yesikhathi eside.

Ukuqala uhambo lokugijima oluya endleleni yokuphila enempilo kungaholela ekuthuthukisweni okukhulu kwempilo. Njengoba uqala ukugijima, isinyathelo ngasinye siyisinyathelo esiya empilweni engcono kanye nekusasa eliqhakazile. Kuwukutshala imali enhlalakahleni yakho.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: