Abantu abaninzi bafumana ukukhathazeka xa beqala ukusebenza kwindawo entsha. Abanye abafundi bayayesaba iklasi yokufunda emzimbeni. Nangona kunjalo, kulabo abaneengxaki zokuxhalaba kweentlalo (SAD), ukuxhalaba ngokuya kwindawo yokuzivocavoca okanye ukuya kwi-gym class kungaba nzima kangangokuba kuphazamisa ukusebenza kwansuku zonke.
Cinga ngcamango yecandelo lokuzivocavoca elizayo okanye i-class ed class ukushiya ukuphazamiseka ukuba unesisu ngamaqhina okanye uhlaselwa yintlanzi.
Yiloo nto abantu abaninzi abane-SAD xa kuziwa ekuzivocavoca umzimba.
Iingxaki zeNtlalo ezixhalabisa kwiGym
Imiba emininzi yendawo yokuzivocavoca okanye indawo yokuqhuba umsebenzi ingabangela ukuxhalaba kweentlalo . Ezi ziquka
- kutshintsha phambi kwabanye
- uvakalelwa ngabantu abasemgangathweni
- engazi indlela yokusebenzisa izixhobo
- uvakalelwa ngathi abantu bajonga kuwe
- ubunzima ngamaqela eklasi
- uxhalabo malunga nokuthunga okanye ezinye iinkalo zokusebenza
- ukukhathazeka ngokwenza intetho encinci
- uxhalaba malunga nokusebenzisa indawo yokuhlalisa abantu
Ukujamelana nokukhathazeka kweNtlalo kwiGym
Izindlela zokujamelana nokuxhalaba kwintlalo kwi-gym ziwela kwiinqanaba ezi-5 ezibanzi: ukulawula iingcamango ezimbi, ukwakha ukuzithemba, ukutyhila ngokukhawuleza, ukufumana uncedo kunye nokukhetha ezinye iindlela.
1. Phatha i ingcinga
Ulwaphulo lwengxaki yokuxhalabisa abantu luquka ukulawula iinkqubo ezingacingi zokucinga . Sebenzisa le ndlela ukuze uncede ukuhlangabezana nale ndlela ilandelayo.
Ukuba ucinga ukuba, "Wonke umntu ukhangelele kum, kufuneka acinge ukuba ndihlambulukile kwaye ndingabonakali," ndawuthatha indawo ngokucinga , "Umntu wonke uqikelele kakhulu kubo kunye nokuzivocavoca kwabo. Ndikhathalele ngokwenene into endiyenzayo okanye into endijonga ngayo. "
Ukuba ucinga ukuba, "Ndiziva ndixhalabile, andinakukwazi ukufikelela kulo mdlalo," nditshintshe ingcamango engakumbi, " Ndifuna nje ukugxila ekusebenziseni kwaye ndikwazi ukufikelela kulo.
Qhubeka ubala i-reps (khangela umgama okanye ixesha) kwaye uzame ukufumana umsebenzi omkhulu. "
Ukuba ucinga ukuba, "Ndingenzani apha? Andingabani apha, andinakukwenza oku," nditshintshele ingcamango engakumbi , "Ndenze injongo yokufumana isimo esihle kwiinyanga ezili-12 ezizayo. Ndiyasebenza kuloo njongo, kwaye ndilapha nje ngokunye nabanye. "
2. Yakha Ithemba
Yenza isithemba sakho ngokuya kwindawo yokuzivocavoca kule ndlela ezine ezilula:
- Yiya nje uyenze! Ngokuphindaphindiweyo uya kwindawo yokuzivocavoca, kulula ukufumana ixesha ngalinye.
- Uphando lwezinto zokuzivocavoca ngaphambi kwexesha ukwenzela ukuba uzive ungcatshulwa kwaye uyazi kakuhle injongo nganye.
- Qaphela ukuba njengoko ulungele ngakumbi, ukuzithemba kwakho kuya kukhula kwakhona.
- Ukuthenga izambatho zokuzivocavoca ezenza uqiniseke, ukuba uthanda ukugqoka, kwaye oko kwenza kube lula ukwenza umsebenzi.
3. Ukugqitywa kokugqibela
Xa uqala ukuzisebenzisa kwi-gym entsha, ziba nomusa kuwe. Kancinci uzivelele kwiimeko ezintsha ukwenzela ukuba uxhalabe lunokuphelisa kwaye ekugqibeleni ukuzithemba kwakho kuya kukhula.
- Cinga ukuhamba kwixesha elide-phambili, ukuphepha izihlwele ezinkulu.
- Gqoka i-headphone kwaye uphulaphule umculo okanye iincwadi zomsindo ekuqaleni, ukukunceda ukulawula uxhalaba lwakho.
- Yenza ulawulo oluphezulu lwezinto ukufezekisa ukusuka kwincinci ukuya kumakhulu, kwaye ususe zonke izinto ezilindelekileyo ngaphaya kwesigaba samanje okhoyo kule luhlu. Umzekelo olula wokutyelela kwi-gym ungabonakala ngathi.
- Sebenza ekhaya ukwenza into oyithandayo.
- Yiya kwindawo yokuzivocavoca kwaye uhambe ngeenxa zonke.
- Ukuzivocavoca kumatshini omnye ngomzuzu 10 uze uhambe.
- Yenza uluhlu lwemisebenzi usebenzisa oomatshini kwaye ugcwalise yonke into eluhlu lwakho.
- Yithi hi okanye wenze intetho encinci nelinye ilungu lezemidlalo.
- Thatha iklasi yeklasi efana ne-zumba okanye i-yoga.
4. Fumana Uncedo
Ukuba usenzima ukufumana indawo yakho, uye kwidlovini kunye nomntu owaziyo indlela yakhe, okanye ubhalisele iiseshoni kunye nomqeqeshi wakhe ukuze afunde ngokufanelekileyo.
5. Khetha ezinye iindlela
Ukuba ufumanisa ukuba ukusebenza kwindawo yokuzivocavoca nje akukufanelanga, cinga ngeminye imisebenzi ongayenza njengokusebenza ekhaya, ukuhamba / ukugijima, ukubhukuda, njl.
I-Gym Ukuxhalabisa esikolweni
Ukuxhalabisa kwi-gym akunakuphela kubantu abadala. Abantwana abaninzi kunye nabaselula banokukhathazeka kakhulu kwintlalo ekucingeni ukuthatha inxaxheba eklasini lemfundo yenyama.
Ezinye zezinto ezibangela ukuxhalabisa zingabandakanya
- Ukuzixhalabisa ngobunzima bakho / utshintsho emzimbeni wakho
- ukukhathazeka ngokwenza impazamo ngexesha lokudlala kwikomiti
- kuthatyathwa ngokugqibela ngexesha lokukhethwa kweqela
- ukuxhatshazwa ngabanye abafundi
- ukungabi nantembelo ekuziphatheni kwakho
Abazali kunye nabantwana babo / abatsha bafanele basebenze nesikolo kulo mbandela. Ukuba umntwana / intombazana sele efunyanwe ukuba ene-SAD, hlaziya intlanganiso kunye nootitshala be-physics, umcebisi-ncebisi, inqununu, kunye / okanye isazi senzululwazi yesikolo. Xoxa ngezinye iindlela ezifana neenkqubo zomsebenzi omnye okanye omnye okanye i-credit ngokwenza umsebenzi owenziwa ekhaya okanye kwisetyenziswe ngaphandle kwesikolo.
Njengomzali, unokukunceda ngokwenza imidlalo nomntwana wakho owaziyo ukuba uya kuthatha inxaxheba kwangoko kwinqanaba lempilo. Kwakhona, thetha kwintsapho yakho malunga nendlela ekuhle ukuzihleka ngayo, kwaye ukuzama kubaluleke kunokuba ube ngowona mhle kwizemidlalo. Ncedisa umntwana wakho / umfana ukuba athole imisebenzi ebonakalayo ayithandayo ngokwenene ukwakha ukuzithemba kunye nothando lokuzivocavoca.
Kutheni ufuna ukuya kwiGym / Phys Ed Class kwiWonke?
Xa kukho konke okuxhalabisayo, unokuzibuza ukuba i-gym okanye i-class ed yeyona nto ibaluleke kakhulu.
Ukuhlaziywa okucwangcisiweyo ngo-2014 kubonise ukuba umsebenzi (zombini u-aerobic kunye non-aerobic) wawusebenza njengonyango olunezixhobo zokukhathazeka kodwa kunengxaki kunokuba unyango oluxinzelelekayo. Iindleko ezongeziweyo ziboniswe kubantu abane-SAD abadibanisa ukuzivocavoca kunye neliqela lonyango-lokuziphatha.
Nangona kunjalo, uhlalutyo lwe-meta lwama-2013 alufumaneki inkxaso yokusetyenziswa kwe-aerobic njengendlela yokwenza unyango olufanelekileyo malunga neengxaki zokuxhalabisa.
Kubonakala ukuba usebenziso lunokusetyenziswa ngokubhekiselele kwonyango oluqhelekileyo lweengxaki zokukhathazeka kwentlalo. Akunjalo ukutshintshwa kweyeza okanye amayeza, kodwa xa kufakwe kule miqathango yonyango kunokuba luncedo olongezelelweyo.
Ukuxilongwa kunye noTyango
Iziphumo ezichaziweyo zisibuyisela isangqa esipheleleyo kwisingxaki esijongene nabo banenkxalabo yentlalo. Ngaba ufumene unyango kwaye ufumane unyango lweengxaki zokuxhalabisa abantu? Ukuba akunjalo, kwaye ukuba iimpawu zokukhathazeka kwentlalo zinzima, kuyacetyiswa ukuba wenze isiganeko kunye nogqirha wakho ukuze uphumelele uvavanyo kunye nonyango.
Ukuba wena (okanye umntwana wakho / umntwana wakho) ufumaneka ukuba unayo i-SAD, uya kuba nokufikelela kwiinketho zonyango kwaye unokukwazi ukuqonda ukulinganiselwa kwakho xa kuziwa kwi-gym okanye kwi-class ed class. Oku akuthi ukuba awukwazi ukuthatha inxaxheba, kodwa ukuba kunokuthatha ixesha elide ukuziva ukhululekile.
Ukuba le nyathelo ibonakala kunzima, unokuqala ngokufunda iincwadi zokuncedisa ngesihloko ukuze ufunde kabanzi malunga neendlela ezahlukeneyo ezikhoyo, kwaye ekugqibeleni ukwakhe indlela yakho ukufumana uncedo olungaphandle.
> Imithombo:
> Bartley CA, Hay M, Bloch MH. Uhlalutyo lwe-Meta: uvavanyo lwe-aerobic lokunyangwa kweengxaki zokuxhalabisa. Prog Neuropsychopharmacol Biol Psychiatry . 2013; 45: 34-39. i-doi: 10.1016 / j.pnpbp.2013.04.016.
> Jayakody K, Gunadasa S, Hosker C. Ukuzivocavoca kweengxaki zokuxhalabisa: ukuhlaziywa okucwangcisiweyo. Br J Sports Med . 2014; 48 (3): 187-196. i-doi: 10.1136 / i-bjsports-2012-091287.
> Spark. Iingcebiso Zomzali: Ukunceda Umntwana Wakho Aphephe IP Uxhalaba