Kungani ukuhamba ngebhayisikili kungenye yezindlela zokuzivocavoca ezinhle kakhulu emzimbeni wakho nasengqondweni

Abagibeli bamabhayisikili abane bagijima emgwaqweni okhanya ilanga besesimweni somoya. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ukuhamba ngebhayisikili kuthuthukisa ukuqina kwenhliziyo kanye namandla emisipha.
• Izinzuzo zempilo yengqondo zokugibela ibhayisikili zifaka phakathi ukucindezeleka okuncishisiwe kanye nokuthuthukiswa kwemizwa.
• Isekela ukuphathwa kwesisindo okunempilo ngokunciphisa amazinga amafutha emzimbeni.
• Ukuhamba ngebhayisikili kunegalelo ekunciphiseni umthelela wezemvelo njengendlela yokuhamba eqhubekayo.
• Ukuzibandakanya ekugibeleni amabhayisikili njalo kukhuthaza ukuxhumana komphakathi kanye nomphakathi.

Isingeniso Sokugibela Ibhayisikili Njengomsebenzi Wezempilo

Ukugibela ibhayisikili kuyindlela eguquguqukayo yokuzivocavoca kwe-aerobic, eheha amazinga ahlukahlukene okuqina komzimba. Kungajatshulelwa ezindaweni ezahlukene, kusukela ekugibeleni okuvamile komakhelwane kuya ekuzivocavoceni okujulile endaweni enzima. Lokhu kuguquguquka kwenza ukugibela ibhayisikili kufinyeleleke kubantu babo bonke ubudala, kubakhuthaza ukuthi bakufake emisebenzini yabo yansuku zonke. Kungakhathaliseki ukuthi ukuhamba ngezinyawo, ukuzijabulisa, noma imicimbi yokuncintisana, ukugibela ibhayisikili kunikeza inketho eguquguqukayo.

Izinzuzo zempilo zokugibela ibhayisikili zingaphezu kokuzijabulisa nje. Kuthuthukisa impilo yenhliziyo nemithambo yegazi, kunciphisa ingozi yesifo senhliziyo kanye nomfutho wegazi ophakeme. Umuntu onesisindo esingamakhilogremu angu-150 angashisa cishe amakhalori angu-544 ngehora ngesivinini esimaphakathi samamayela angu-12 ngehora. Ngisho noma egijima kancane ngamakhilomitha angu-5.5 ngehora, angashisa amakhalori angu-272. Lezi zibalo ziqokomisa ukusebenza kahle kokugibela ibhayisikili njengokuzivocavoca okuvamile kwe-aerobic, okuthuthukisa ukuqina komzimba jikelele.

Labo abagibela amabhayisikili njalo baqaphela ukuthuthuka kwamandla emisipha, okuhlanganisa ama-quadriceps, i-core, izingalo, amahlombe, amathole, kanye nemisipha yemisipha. Ukunyakaza okunesigqi nakho kuthuthukisa ibhalansi kanye nokuxhumana, okusiza ekunciphiseni ubuhlungu nokuqina kwamalunga. Kwabaningi, ukugibela ibhayisikili kuba yindlela ejabulisayo yokugcina impilo yomzimba nokujabulela izinzuzo zayo eziningi.

Njenganoma yimuphi umsebenzi womzimba, kubalulekile ukucabangela izinyathelo zokuphepha. Abantu abanezinkinga zenhliziyo noma izinkinga zamalunga kufanele baxhumane nomhlinzeki wabo wezempilo ngaphambi kokuqala inqubo yokugibela ibhayisikili. Umphakathi okhulayo wokugibela ibhayisikili ukhuthaza indawo ezuzisa kokubili inhlalakahle yomuntu siqu kanye nempilo yomphakathi.

Izinzuzo Zomzimba Zokugibela Ibhayisikili

Ukugibela ibhayisikili kuthuthukisa kakhulu ukuqina komzimba ngokuthuthukisa impilo yenhliziyo nemithambo yegazi. Kuqinisa inhliziyo, okwenza isebenze kahle ekupompeni igazi. Izifundo zibonisa ukuthi ukugibela ibhayisikili kunganciphisa izifo zenhliziyo kanye nezingozi zomdlavuza cishe ngo-50%, okugqamisa izinzuzo zako empilweni. Labo abagibela ibhayisikili bavame ukubona ukwehla ngo-40% komkhuhlane, ngenxa yesimiso somzimba sokuzivikela esiqinile.

Ukugibela ibhayisikili kuthuthukisa amandla emisipha, ikakhulukazi emzimbeni ongezansi. Kuhlasela imisipha efana ne-glutes, i-hamstrings, i-quadriceps, kanye ne-calves. Le misipha iba namandla, inegalelo ekulungeni komzimba jikelele.

Indlela yokugibela ibhayisikili engenamthelela omkhulu inciphisa izingozi zokulimala, okwenza kube kuhle kubo bonke ubudala kanye namazinga okuqina komzimba. Kuthuthukisa impilo yemisipha kanye nenhliziyo, kanye nokuxhumana kanye nokulinganisela. Ucwaningo luthole ukuthi ukugibela ibhayisikili ihora elilodwa ngesonto kungathuthukisa kakhulu ibhalansi.

Izinzuzo Zempilo Yengqondo Zokugibela Ibhayisikili

Ukuhamba ngebhayisikili kuyithuluzi elinamandla lokuthuthukisa impilo yengqondo. Kubangela ukukhishwa kwama-endorphin, i-dopamine, kanye ne-serotonin, okuphakamisa isimo sengqondo. Abagibeli bavame ukuzwa impumuzo ekucindezelekeni ngenxa yokunyakaza okunesigqi kwebhayisikili, okuqinisa imisebenzi yengqondo futhi kuthuthukise ubuhlakani.

Ukugibela ibhayisikili njalo akugcini nje ngokukhulisa ukuzethemba kodwa futhi kunciphisa izimpawu zokucindezeleka nokukhathazeka. Izifundo zibonisa ukuthi ukugibela ibhayisikili imizuzu engama-30 kuya kwengama-60, kathathu kuya kwemihlanu ngesonto, kuthuthukisa kakhulu impilo yengqondo. Kwehlisa amazinga e-cortisol, kunciphisa ukucindezeleka komzimba kanye nokucindezeleka.

Ukuhamba ngebhayisikili kuphinde kucijise ukusebenza kwengqondo ngokuvuselela ukukhula kwamaseli obuchopho amasha nokuthuthukisa ukuxhumana kobuchopho. Lokhu kuyinzuzo kubantu abadala abahlose ukugcina izingqondo zabo zibukhali. Ukuhamba ngebhayisikili ngaphandle kuthuthukisa ukucabanga, okuvumela abantu ukuthi baxhumane nemvelo futhi bathole ukuthula.

Imisebenzi yokugibela ibhayisikili yeqembu iyasiza ekulweni nesizungu kanye nokuzihlukanisa. Ukwabelana ngolwazi lokugibela ibhayisikili kwakha ubudlelwano futhi kunikeza ithuba lokucubungula imicabango, okusiza ekunciphiseni ukucindezeleka. Ukugibela ibhayisikili kuyingxenye ebalulekile yendlela ephelele yokuphila kahle kwengqondo.

Ukugibela ibhayisikili njengokuzivocavoca okunethonya eliphansi

Ukugibela ibhayisikili kuwukuzivocavoca okungenawo umthelela omkhulu othambile emalungeni. Kuphelele kubantu babo bonke ubudala kanye namazinga okuqina komzimba. Lo msebenzi usebenza emaqenjini amakhulu emisipha njengemisipha ye-hamstrings, i-quadriceps, kanye ne-glutes. Kuqinisa futhi i-core futhi kuthuthukise impilo yenhliziyo nemithambo yegazi.

Uma kuqhathaniswa nemisebenzi ethinta kakhulu njengokugijima, ukugibela ibhayisikili kunengozi encane yokulimala. Kulungele labo abasesimweni sokuvuselelwa noma abafuna indlela ephephile yokuba sesimweni esihle. Ukugibela ibhayisikili njalo kuthuthukisa ukusebenza kwenhliziyo namaphaphu, kunciphisa ingozi yesifo senhliziyo kanye nesifo sohlangothi.

Ukuqina kokugibela ibhayisikili kungalungiswa ukuze kufanelane nezinga lokufaneleka kwanoma ubani. Kuhle kakhulu kokubili kwabaqalayo kanye nabadlali abanolwazi. Ngokungafani nokuzivocavoca okunomthelela omkhulu, ukugibela ibhayisikili kulula ezinqeni, emadolweni nasezinyaweni. Lokhu kuyinzuzo enkulu kubantu abadala noma labo abanezinkinga zamalunga.

Ukugibela ibhayisikili kungathuthukisa nokugxila kwengqondo. Kudinga ukunaka ukuze uzulazule emizileni futhi uphathe ithrafikhi. Ukwengeza ezinye izivivinyo ezithinta kancane, njengokubhukuda noma i-yoga, kungenza inqubo yakho yokuzivocavoca ibe ngcono nakakhulu.

Umgibeli webhayisikili emgwaqweni wezwe ozungezwe uhlaza namagquma ngaphansi kokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuhamba ngebhayisikili kanye nokwehlisa isisindo

Ukuhamba ngebhayisikili kuvela njengendlela engcono kakhulu yokwehlisa amakhilogremu. Kungashisa amakhalori angu-400 kuya kwangu-750 ngehora, kuye ngesisindo sakho, isivinini, kanye nohlobo lokugibela ibhayisikili. Lokhu kusha kwamakhalori kwenza ukugibela ibhayisikili kube yingxenye ebalulekile ekunciphiseni amafutha, ikakhulukazi uma unamandla aphezulu.

Ukuqeqeshwa kwesikhashana kunezela ungqimba lwenzuzo, kukhulisa imetabolism kuze kube amahora angu-36 ngemva kokuzivocavoca. Ukugijima ngamandla amakhulu kusunduza umzimba kanzima, okuholela ekushiseni kwamakhalori amaningi. Ukwengeza ukukhuphuka intaba noma izindawo ezinamagquma kudinga umzamo owengeziwe, okwandisa ukusetshenziswa kwamandla.

Inganekwane "yendawo yokushisa amafutha" ayicaci; ukugibela ibhayisikili ngamandla aphezulu kusebenza kangcono ekunciphiseni isisindo. Lokhu kuvivinya umzimba akugcini nje ngokushisa amakhalori kodwa futhi kuthuthukisa isilinganiso samandla nesisindo, kukhulisa ukufaneleka komzimba.

Ukulwela ukuntuleka kwamakhalori angu-500 nsuku zonke kuyisiqalo esihle sokwehlisa isisindo. Ukudla ama-2g/kg esisindo somzimba ngamaprotheni kusiza ukulondoloza imisipha, ebalulekile ukuze uthole amandla ngesikhathi sokulahlekelwa amafutha. Ukwengeza ukuqeqeshwa kwamandla emisebenzini yokugibela ibhayisikili kusiza ukugcina imisipha futhi kuthuthukise impilo.

Ukuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT) kubalulekile ekukhuliseni i-metabolism kanye nokusiza ekulahlekelweni kwamafutha. Ukuze uthole imiphumela emihle, hlanganisa ukudla okucebile ngezakhamzimba kodwa okunama-calories aphansi. Lokhu kuhlanganiswa kuthuthukisa ukusebenza kahle kanye nokufaneleka komzimba.

Ukuthuthukisa Inhlalakahle Yakho Ngokuhamba Ngebhayisikili

Ukwengeza ibhayisikili ohlelweni lwakho lwansuku zonke kukhuthaza imikhuba enempilo ethuthukisa impilo yomzimba neyengqondo. Lo msebenzi wandisa umsebenzi womzimba wansuku zonke, osiza ekulawuleni isisindo okunempilo. Uphinde ukhuthaze izinguquko ezinhle endleleni yokuphila.

Izifundo zibonisa ukuthi abagibela amabhayisikili njalo babona ukwehla okuphawulekayo kokucindezeleka nokukhathazeka. Ukugibela amabhayisikili kunganciphisa ingozi yokufa ngamaphesenti afinyelela ku-41, okuholela empilweni ende nenempilo. Impilo yengqondo nayo iyazuza, njengoba abaningi bebhekene nokucindezeleka okuncishisiwe nokucindezeleka ngokugibela amabhayisikili. Iqiniso elithakazelisayo ukuthi abagibela amabhayisikili abaningi abangu-18% babika amazinga aphezulu enjabulo kunabangagibeli amabhayisikili.

Ukuhamba ngebhayisikili ngokwemvelo kunganciphisa ukucindezeleka nentukuthelo, kukhuthaze ukuthuthukiswa kwengqondo. Lokhu kuzuzisa abafundi, njengoba umzimba ophilile usekela ingqondo enempilo. Ukuhamba ngebhayisikili kunganciphisa nokungabikho esikoleni, kusize abafundi ukuba baqhubeke beba khona kangcono.

Ukugibela ibhayisikili akuyona nje into eyenziwa wedwa; kukhuthaza ukuxhumana nabantu. Imidlalo yeqembu kanye nokugibela ibhayisikili kuthuthukisa impilo yengqondo, kudala okuhlangenwe nakho okwabiwe okukhulisa ukwaneliseka empilweni. Ngokwesilinganiso, abagibela ibhayisikili abavamile babona ukwanda okungu-15% kokwaneliseka empilweni, okubonisa izinzuzo zombili izici zomuntu ngamunye kanye nezomphakathi.

Umgibeli wamabhayisikili ohamba ngebhayisikili emgwaqeni omuhle onamagquma nokukhanya kwelanga okusagolide ngaphansi kwesibhakabhaka esicwebile esiluhlaza. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuhamba Ngebhayisikili Nendima Yakho Ekuvimbeleni Izifo

Ukugibela ibhayisikili njalo kunikeza izinzuzo eziningi zezempilo, kunciphisa kakhulu ingozi yezifo ezingamahlalakhona. Lokhu kufaka phakathi isifo senhliziyo nesifo sikashukela sohlobo 2. Izifundo zibonisa ukuthi ukugibela ibhayisikili njalo kunganciphisa ingozi yokufa ngo-17% uma kuqhathaniswa nabantu abangagibeli ibhayisikili. Ukugibela ibhayisikili imizuzu engama-91 kuphela masonto onke kunganciphisa ingozi yokufa ngo-28%.

Labo abagibela amabhayisikili isikhathi eside, isilinganiso semizuzu engama-357 masonto onke, babona ingozi ephansi ngo-35%. Ukuhamba ngebhayisikili ukuya emsebenzini kuzuzisa kakhulu, kanti ingozi yokufa ephansi ngo-41% phakathi kwabagibeli base-UK abangaphezu kuka-80,000. I-UK Biobank ithole ukuthi ukugibela amabhayisikili okungaphansi kwamamayela angama-30 masonto onke kunciphisa ingozi yokufa ngo-32%. Lokhu kukhuphukela ku-40% kulabo abagibela amabhayisikili okungaphezu kwalelo banga.

Ukugibela ibhayisikili kubaluleke kakhulu ekuphathweni kwesifo sikashukela kubantu abadala. Ucwaningo lwaseDenmark luthole ukuthi ukugibela ibhayisikili phakathi neminyaka yobudala kunciphisa ingozi yesifo sikashukela sohlobo 2 ngo-20%. Kulabo abaphatha isifo sikashukela, ukugibela ibhayisikili kunciphisa ukufa okuvela kuzo zonke izimbangela ngo-24% uma kuqhathaniswa nabantu abangahambi ngebhayisikili. Lokhu kukhombisa indima yokugibela ibhayisikili ekuvimbeleni nasekuphatheni izifo.

Ukugibela ibhayisikili nsuku zonke kubantu abadala abangaphezu kweminyaka engama-60 kunciphisa ingozi yezifo zenhliziyo ngo-11%. Ukugibela ibhayisikili imizuzu engama-20 noma ngaphezulu nsuku zonke kubhekwa njengomsebenzi onzima womzimba. Kuthuthukisa ukujikeleza kwesinqe, umfutho wegazi, kanye namazinga e-cholesterol. Lobu bufakazi bugcizelela ukubaluleka kokugibela ibhayisikili ekuvimbeleni izifo zenhliziyo nokusekela impilo iyonke.

Izinzuzo Zemvelo Zokuhamba Ngebhayisikili

Ukuhamba ngebhayisikili kudlala indima ebalulekile ekunciphiseni izingozi zekhabhoni yomuntu ngamunye, okwenza kube yindlela ebalulekile yokuhamba eqhubekayo. Kusiza ekunciphiseni ukuminyana kwezimoto futhi kunciphisa ukungcola komoya nomsindo emadolobheni. Izifundo zibonisa ukuthi ukugibela ibhayisikili kunganciphisa ukukhishwa kwegesi okuvela kwezokuthutha ngesilinganiso esikhulu. Kuwo wonke amamayela okugibela ngebhayisikili, isidingo sezimoto siyehla, okuholela ekunciphiseni okukhulu kokungcola njenge-CO2 kanye ne-nitrogen dioxide.

Ukutshala imali engqalasizinda yokugibela amabhayisikili kuholela ekudalweni kwezindawo eziluhlaza ezithuthukisa impilo yomzimba neyengqondo. Lezi zindawo azithuthukisi nje kuphela ikhwalithi yomoya kodwa futhi zenza izindawo ziphephe kakhulu ukuze kwenziwe umsebenzi womzimba. Abantu abakhetha ukuhamba ngebhayisikili noma ukuhamba bajabulela impilo yengqondo engcono, ngenxa yomoya ohlanzekile nezindawo zokuzijabulisa ezijabulisayo.

Ukuhamba ngebhayisikili noma ukuhamba ngezinyawo nsuku zonke kunganciphisa ingozi yokufa okungenani ngo-10%. Kuphinde kunciphise ingozi yesifo senhliziyo nesifo sikashukela sohlobo 2, kugcizelela umthelela omuhle wokugibela ibhayisikili empilweni yomphakathi. Ngokukhetha amabhayisikili, imiphakathi ingalondoloza izindawo zemvelo, inikele eplanethini eluhlaza.

Isimo sokuthula samabhayisikili sinciphisa nokungcoliswa komsindo, sidale indawo enokuthula yasemadolobheni. Izinzuzo zokugibela ibhayisikili zidlulela ngale kwempilo yomuntu ngamunye, zinegalelo ekusaseni elizinzile. Ukugqamisa ukubaluleka kokugibela ibhayisikili kukhuthaza ukushintshela emikhubeni enobungani nemvelo, okwenza amadolobha abe yizindawo ezingcono zokuhlala.

Ukuhamba ngebhayisikili kuwo wonke amazinga okufaneleka komzimba

Ukugibela ibhayisikili kuyindlela ehlukahlukene yokuzilolonga efanela wonke umuntu, kungakhathaliseki ukuthi unempilo kangakanani. Abaqalayo bangaqala ngemigomo emifushane, njengokugibela imizuzu engama-30, bese bandisa isikhathi sabo kancane kancane. Ukugibela kathathu ngesonto kungathuthukisa kakhulu impilo.

Akukhona nje kuphela ngokugibela ibhayisikili emgwaqweni. Amabhayisikili amile afanele abaqalayo, abavumela ukuthi bajwayele ukukhweza futhi bakhe amandla. Lawa mabhayisikili ayakwazi nokumelana nokuguquguquka, okuvumela abagibeli ukuthi balungiselele ukujima kwabo.

Njengoba abagibeli bekhululeka kakhudlwana, bangakwazi ukwethula ukujima okunamandla aphezulu. Ukugibela ngempelasonto kungaba isikhathi eside, futhi izikhathi zaphakathi nesonto zingafaka phakathi "ukuqina kwe-sweetspot". Le ngxube igcina ukuqeqeshwa kuthakazelisa futhi kuthuthukisa izinzuzo zokuqina komzimba. Ukwengeza uhambo lwesine kungaholela ekuthuthukisweni okwengeziwe.

Izinzuzo Zomphakathi Zokugibela Ibhayisikili

Ukuhamba ngebhayisikili kusebenza njengethuluzi elinamandla lokuxhumana nabantu, kusiza abantu ukuthi baxhumane futhi bahlale bekhuthele. Kukhuthaza ukuzibandakanya komphakathi, okuvumela abantu ukuthi bahlangane nabangane abasha futhi bathole izinto abazithandayo ezifanayo. Imindeni egibela ndawonye ivame ukubona ukuthuthuka okukhulu enhlalakahleni yabo iyonke, okugqamisa indima yokugibela ibhayisikili ekuthuthukiseni impilo yomphakathi.

Amabhayisikili ahlukahlukene, njengamabhayisikili ahamba ngama-tandem kanye namabhayisikili okuthutha, athuthukisa okuhlangenwe nakho kokugibela amabhayisikili eqenjini. Lezi zigigaba ezihlangene zisiza ekulweni nesizungu futhi zithuthukise impilo yengqondo. Ukugibela amabhayisikili njalo kunganciphisa nezingozi zokucindezeleka, okwenza kube yinto ebalulekile empilweni yomphakathi neyemizwa.

Ngemicimbi yokugibela amabhayisikili kanye namakilabhu endawo, izibopho zomphakathi ziyaqina. Izinhlelo ezifana ne-Cycling Without Age, ezisebenza emazweni angu-37, zinikeza abantu abadala abangaphezu kuka-50,000 uhambo lokugibela, okukhuthaza ukuxhumana phakathi kwezizukulwane. Izinhlelo ezinjalo zinika amandla amaqembu asengozini, zihlinzeka ngokufinyelela emfundweni, ekunakekelweni kwezempilo, kanye namathuba ezomnotho.

Ukuhamba ngebhayisikili nakho kuzuzisa imvelo, kunegalelo emoyeni ohlanzekile kanye nempilo yomphakathi. Abahamba ngebhayisikili bakhiqiza ukukhishwa kwegesi ebamba ukushisa okuncane kunabangewona abagibele amabhayisikili. Ngokwamukela ukuhamba okusimeme, ukugibela ibhayisikili kusekela izinhlelo zezempilo, ukunciphisa ukungcola kanye nokusindisa izimpilo.

Umgibeli wamabhayisikili ophethe isitshalo endaweni yedolobha ekhanyiswe yilanga enohlaza, imizila yamabhayisikili, kanye nesikhungo sezokwelapha. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinyathelo Zokuphepha Ngesikhathi Ugibela Ibhayisikili

Ukuphepha ngebhayisikili kuyinto eza kuqala kubo bonke abathanda ukugibela ibhayisikili. Ukulandela imithetho yomgwaqo kuyisihluthulelo sokuphepha komuntu siqu kanye nokuphepha komphakathi ogibela ibhayisikili. Ukugqoka isigqoko kubalulekile, njengoba kunganciphisa ingozi yokulimala ekhanda ngamaphesenti afinyelela ku-70. Kubalulekile ukuqinisekisa ukuthi isigqoko silingana kahle futhi sihlangabezana nezindinganiso zokuphepha.

Ezindaweni zasemadolobheni, cishe izingxenye ezintathu kwezine zabantu abashona ngamabhayisikili ziyavela. Ukubonakala kubalulekile ukuze kuphephe. Gqoka izingubo ezikhanyayo, izimpahla ezikhanyayo, kanye nezibani ukuze ubonakale, ngisho noma kukhanya kancane. Hlala ugibela ohlangothini olufanayo lapho izimoto nezimpawu zijika khona ukuze kuqashelwe abashayeli. Imizila yamabhayisikili inikeza indawo ephephile, inciphisa izingxabano nezimoto.

Ukuqaphela izimo zomgwaqo kanye nethrafikhi kubalulekile. Hlola njalo izimoto ezimpambanweni zomgwaqo nasezindleleni zokungena, bese ulandela izimpawu zabahamba ngezinyawo ezindleleni zokuhamba ngezinyawo. Gcina izandla zombili zisezibambo futhi uvikele izinto ukuze ulawule. Gwema izindlela zokuhamba ngezinyawo lapho izimoto zingase zingalindeli ukubona amabhayisikili.

Khetha imizila enethrafikhi encane kanye nemikhawulo yesivinini ehamba kancane ukuze unciphise izingozi zokushayisana. Izingubo ezikhanyayo noma ezikhanyayo zandisa ukubonakala nokuphepha. Ukuthatha amakilasi okuphepha kungathuthukisa amakhono okuzulazula kwethrafikhi futhi kukhulise ukuzethemba. Ukusebenzisa izimpawu zesandla kudlulisela izinhloso kubashayeli, kunciphisa amathuba ezingozi ezimpambanweni zemigwaqo.

Ingqalasizinda Yokuhamba Ngebhayisikili: Umkhuba Okhulayo

Kuyo yonke i-United States, amadolobha agxile engqalasizinda yokugibela amabhayisikili ukuze kuthuthukiswe impilo nomsebenzi. Bakha imizila yamabhayisikili nemizila yamabhayisikili ezinikele. Lokhu akugcini nje ngokwenza ukugibela amabhayisikili kuphephe kodwa futhi kwenza abantu bahileleke ekuhleleni amadolobha. Njengoba ukugibela amabhayisikili kuba yinto ethandwa kakhulu, amadolobha achitha imali eningi kula maphrojekthi. Afuna ukuqinisekisa ukuthi wonke umuntu angakujabulela ukugibela amabhayisikili.

Ucwaningo lubonisa ukuthi izindlela eziningi zokugibela amabhayisikili ziholela empilweni engcono. Amadolobha anemizila yamabhayisikili abona ukucindezeleka okuncane phakathi kwabagibela amabhayisikili, umoya ohlanzekile, nomsindo omncane. Lokhu kuthuthukiswa kusiza ekudaleni indawo enempilo. Kuyisihluthulelo ekulweni nokungawuvivinyi umzimba, okuhlobene nokukhuluphala kanye nesifo senhliziyo, njengoba i-Centers for Disease Control ikhomba.

Futhi, izifundo zibonisa ukuthi izindlela ezinhle zokugibela amabhayisikili zingenza imigwaqo iphephe. Abagibeli bamabhayisikili abaningi basho imigwaqo ephephile, okwenza ukugibela amabhayisikili kube yindlela ejabulisayo nephephile yokuhambahamba. E-EU, izindlela ezingcono zokugibela amabhayisikili zisindise ama-€513 billion ngonyaka ezindlekweni zezempilo. Lokhu kugcizelela ukubaluleka kokutshala imali engqalasizinda yokugibela amabhayisikili yezempilo yomphakathi.

Ukwanda Kwama-E-Bikes Nemiphumela Yawo Empilweni

Amabhayisikili kagesi aseyintandokazi kulabo abafuna izinzuzo zokugibela ibhayisikili ngaphandle komzamo ojwayelekile womzimba. Lawa mabhayisikili kagesi anenjini encane, okwenza kube lula ukuhamba amabanga amade nokunqoba izindawo ezinzima. Ucwaningo lwango-2017 luthole ukuthi amabhayisikili kagesi anikeza umsebenzi olinganiselayo ezindaweni ezisicaba kanye nomsebenzi onamandla okhuphuka intaba. Lokhu kwenza ukugibela ibhayisikili kufinyeleleke kubantu bazo zonke izigaba zokufaneleka.

Abasebenzisi bamabhayisikili e-e bavame ukugibela kaningi futhi kude kunabagibeli bamabhayisikili bendabuko. Lokhu kuthuthukisa isimiso sabo sokuzivocavoca, kuthuthukisa impilo yomzimba neyengqondo. Ukugibela ibhayisikili, kuhlanganise namabhayisikili e-e, kuye kwabonakala kunciphisa ukucindezeleka, kuthuthukisa imizwa, futhi kuthuthukise ukusebenza kwengqondo.

Naphezu kwezinzuzo zazo, kuye kwaphakanyiswa ukukhathazeka ngokuphepha. Ucwaningo lubonisa ukuthi abagibeli bamabhayisikili kagesi babhekene nengozi enkulu yokulimala okukhulu ezingozini, ngokuvamile ezimotweni. Ucwaningo lwaseDashi lwango-2017 luthole ukuthi amabhayisikili kagesi ahileleke ku-2.9% wezingozi kodwa angu-27.6% wabantu abashonile. Futhi, ukulimala kwezingozi zamabhayisikili kagesi kukhulu kakhulu kunalawo avela emabhayisikilini avamile.

Njengoba amabhayisikili kagesi ethola ukuthandwa, kubalulekile ukufundisa abagibeli ngokuphepha. Ukwazi izingozi kanye nezinzuzo zezempilo zamabhayisikili kagesi kungaholela ekuhlangenwe nakho kokugibela ibhayisikili okuphephile nokujabulisayo kuwo wonke umuntu.

Izinganekwane Ezivamile Zokugibela Ibhayisikili Ziyachithwa

Ukugibela ibhayisikili kuwumsebenzi odumile, kodwa uzungezwe imibono eminingi eyiphutha. Lezi zinganekwane zingavimbela abantu ukuthi bajabulele izinzuzo eziningi zokugibela ibhayisikili. Kubalulekile ukuphikisa lezi zinganekwane ukuze kukhuthazwe abantu abaningi ukuba bahlanganyele.

Inganekwane evamile ukuthi kudingeka izinto ezibizayo ukuze kugijinywe kahle ngebhayisikili. Ochwepheshe bathi amabhayisikili angabizi kanye nezingxenye zawo zanele ukujabulela izinzuzo zezempilo. Lokhu kwenza ukugibela ibhayisikili kufinyeleleke kubantu abaningi.

Abanye bakholelwa ukuthi ukugibela ibanga elingaphansi kwamamayela angu-20 akusizi ngalutho. Noma kunjalo, ngisho nokugibela ibanga elifushane kunikeza izinzuzo zempilo yengqondo, njengokunciphisa ukucindezeleka. Ukugibela okulula kanye nezinsuku zokululama nakho kubalulekile ekuvimbeleni ukukhathala nokulimala.

Imibono yokuphepha yengeza olunye uhla lwemibono eyiphutha. Abaningi babona ukugibela ibhayisikili njengokuyingozi, kodwa izibalo zifakazela ukuthi kungenye yezindlela zokuhamba eziphephile. Leli qiniso liqinisekisa abantu ukuthi bagibele ibhayisikili ngenxa yempilo yabo ngaphandle kokwesaba izinkinga zokuphepha.

Abanye bayanqikaza ukuqala ukugibela ibhayisikili ngenxa yokuzizwa bengaphilile kahle. Ukugibela ibhayisikili empeleni kwakha imisipha namandla, okwenza kube yindawo enhle yokuqala ukuqina komzimba. Okokugcina, ukungakhululeki ngezihlalo zamabhayisikili kuyinto evamile. Ukuthola isihlalo esifanele kungathuthukisa kakhulu induduzo, okuvumela ukuhamba isikhathi eside nokujabulisayo.

Abantu abane bagibela ibhayisikili ndawonye endleleni ebiyelwe ngezihlahla elangeni elikhanyayo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Amathiphu Okufaka Ukuhamba Ngebhayisikili Enkambisweni Yakho Yansuku Zonke

Ukwengeza ukugibela ibhayisikili empilweni yakho yansuku zonke kulula futhi kuyavuza. Nazi ezinye izeluleko zokugibela ibhayisikili ukuze kube yingxenye yemvelo yesimiso sakho:

• Ukuya Emsebenzini: Ukuhamba ngebhayisikili ukuya emsebenzini kulula ukufanelana nosuku lwakho. Qiniseka ukuthi indawo yakho yokusebenza inezindawo ezifana namakamelo okushintshela, amashawa, kanye nendawo yokugcina amabhayisikili ephephile.
• Ukuhamba ngebhayisikili usuka ekhaya: Amabhayisikili okuzivocavoca angaphakathi anama-monitor edijithali alungele labo abasebenza ekhaya. Awenza ukuhamba ngebhayisikili kube yingxenye elula yesimiso sakho.
• Ukugibela Amabhayisikili Omndeni: Ukugibela amabhayisikili okuthuthukisa ukuqina komndeni futhi kudala izikhathi zokusondelana. Kufundisa nezingane ngokuphepha emgwaqweni.
• Ukujoyina iKlabhu Yokugibela Amabhayisikili: Ukuba yingxenye yekilabhu yokugibela amabhayisikili yendawo kukhulisa ugqozi lomphakathi. Kukukhuthaza ukuthi ugibele amabhayisikili njalo.
• Ukusebenzisa Ukuhamba Ngebhayisikili: Sebenzisa ukuhamba ngebhayisikili ohambweni olufushane njengokushiya esikoleni, imisebenzi ethile, noma ukuvolontiya. Kuyindlela enhle yokuphatha imisebenzi yansuku zonke.
• Ukuhlela Ukugibela Amabhayisikili Amangalisayo: Thola izindawo ezintsha ngokugibela amabhayisikili emapaki nasezindaweni ezinezihlahla eziqhakazayo. Kwenza ukugibela amabhayisikili kujabulise kakhulu.
• Ukunakekela Amabhayisikili: Ukunakekelwa njalo kwamabhayisikili nokuhlela izinto zakho zokugibela amabhayisikili kuqinisekisa ukuthi uhlala ulungele ukugibela.
• Ukubhalisela Imicimbi Yebhayisikili: Joyina imicimbi yebhayisikili yendawo noma ukugibela izinhlangano zosizo. Kukugcina unomdlandla futhi uzibophezele ekugibeleni ibhayisikili.
• Izinzuzo Zempilo Yengqondo: Ukuhamba ngebhayisikili njalo kuthuthukisa impilo yengqondo. Kukwenza uzizwe ukhona futhi uxhumene kakhulu.
• Izinzuzo Zempilo Yomzimba: Ukugibela ibhayisikili nsuku zonke kuwukuzivocavoca okuhle. Kuphinde kuthuthukise uhlelo lwakho lokugaya ukudla futhi kunciphisa ingozi yokugula.

Isiphetho

Ukuhamba ngebhayisikili kunikeza okungaphezu nje kokuqina komzimba; kuthuthukisa inhlalakahle iyonke. Kuthuthukisa impilo yenhliziyo nemithambo yegazi futhi kuthuthukisa ukucaca kwengqondo kanye nokuzinza ngokomzwelo. Lo msebenzi uqinisa nezibopho zomphakathi, ezibalulekile ezweni lanamuhla elisheshayo.

Kubalulekile ukwenza ukugibela ibhayisikili kufinyeleleke kubo bonke, kungakhathalekile ubulili noma isimo sezomnotho. Naphezu kwezinselele eziqhubekayo njengezinkinga zethrafikhi kanye nengqalasizinda, izinzuzo zokugibela ibhayisikili zinkulu kakhulu. Kukhuthaza izindlela zokuphila ezinempilo futhi kusekela indawo ezinzile.

Ukukhuthaza ukugibela ibhayisikili emisebenzini yansuku zonke kungazuzisa imiphakathi kanye nokuzibandakanya komphakathi. Njengoba siqhubekela phambili, ukutshala imali engqalasizinda yokugibela ibhayisikili kanye nokunciphisa izithiyo kubalulekile. Lokhu kuzovula izinzuzo eziphelele zezempilo zokugibela ibhayisikili kuwo wonke umuntu.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Ukubhukuda kuthuthukisa kanjani impilo yomzimba nengqondo.
• Ukugijima Nempilo Yakho: Kwenzekani Emzimbeni Wakho Uma Ugijima?
• Imisebenzi Yokufaneleka Engcono Kakhulu Yendlela Yokuphila Enempilo