Kuluntu lwanamhlanje, ukufaneleka kuye kwaba yifashoni. Ukomelela kwexesha elide kunokuvuna izibonelelo ezininzi. Nangona kunjalo, ukwenza umthambo ngokugqithisileyo kunokuba nemiphumo emibi emzimbeni.

Nazi iimpawu ezintlanu zokomelela ngokugqithisileyo ezifuna ukuhoywa ukuba unenye okanye ngaphezulu kwazo.

1. Ukukhathala: Ukuzilolonga okuphakathi kunokuphumla umzimba nengqondo, ngaloo ndlela kukhuthaze ukulala nokuphucula umgangatho wokulala. Ukomelela ngokugqithisileyo kunokukhokelela ekudinweni, okubangelwa kukuzilolonga ngokugqithisileyo kunye nokusetyenziswa kwamandla okugqithisileyo komzimba. Ukuba uziva udinwe kakhulu emva kokwenza umthambo, okanye unengxaki yokuphuthelwa, isenokuba luphawu lokomelela ngokugqithisileyo.

2. Iintlungu zemisipha: Emva kokuzivocavoca okulinganiselweyo, izihlunu ziya kulibazisa iintlungu zemisipha, ngokuqhelekileyo malunga neentsuku ze-2-3 ziya kuzilungisa, kwaye izihlunu ziya kulungisa ngakumbi. Nangona ukuzivocavoca ngokugqithiseleyo kunokubangela intlungu ye-muscle, xa i-muscle fibers yonakaliswe ngokugqithiseleyo, akukho kuphumla kweentsuku ezininzi, ezinokuthi zibe luphawu lokuzilolonga ngokugqithiseleyo.

3. Ubunzima bokuphefumla: Ukomelela okuphakathi kunokuphucula kancinane ukusebenza kwentliziyo nemiphunga kunye nokunyamezela komzimba, ukuze ukwazi ukumelana noqeqesho olumandla. Ukuzilolonga ngokugqithisileyo kunokukhokelela kubunzima bokuphefumla, okubangelwa kukuzilolonga ngokugqithisileyo kunye nokusebenza ngokugqithisileyo kwentliziyo. Ukuba unobunzima obukhulu bokuphefumla emva kokuzilolonga, kunokuba luphawu lokusebenza kakhulu.

4. Ukulahlekelwa ngumnqweno wokutya: ukufaneleka ngokugqithiseleyo kunokukhokelela ekulahlekelweni kokutya, okubangelwa ukuzivocavoca ngokugqithiseleyo kunye nokusetyenziswa kwamandla amaninzi omzimba. Ukuba ulahlekelwa kakhulu ngumdla emva kokuzilolonga, awukwazi ukutya, kunye nezinye iingxaki, oku kunokuba luphawu lokuqina okugqithisileyo.

5. Uxinezeleko ngokwasengqondweni: Ukuzilolonga okulinganiselweyo kunokukhulula uxinezeleko, kuphucule ukuxhathisa kwakho, kwaye uhlale unethemba. Ukufaneleka ngokugqithisileyo kunokukhokelela kuxinzelelo lwengqondo, olubangelwa kukuzilolonga ngokugqithisileyo kunye nokusetyenziswa kwamandla omzimba ngokugqithisileyo. Ukuba ufumana uxinzelelo olubalulekileyo lwengqondo emva kokusebenza, kunokuba luphawu lokusebenza kakhulu.

Ngamafutshane, umthambo ophakathi ulungile kwimpilo, kodwa umthambo ogqithisileyo uya kuba nefuthe elibi emzimbeni. Ukuba unomnye okanye ngaphezulu kweempawu ezi-5 ezingentla, kufuneka ubeke ingqalelo ekunciphiseni okufanelekileyo kokuzivocavoca okanye ukuphumla ixesha elithile lokulungelelanisa.