Kumuka pamubhedha mushure mekuvhiyiwa

Mushure mekuvhiyiwa, zvakajairika kuti unzwe kushaya simba zvishoma. Kubuda pamubhedha mushure mekuvhiyiwa hakusi nyore nguva dzose, asi kushandisa nguva kubva pamubhedha kunobatsira iwe kupora nekukurumidza.

Edza kumuka pamubhedha kanokwana ka2 kana katatu pazuva kuti ugare pachigaro kana kufamba zvishoma apo mukoti wako anoti zvakanaka.

Chiremba wako anogona kunge aine chiremba wepanyama kana mubatsiri kuti akudzidzise nzira yekubuda pamubhedha zvakachengeteka.

Ita shuwa kuti urikutora yakaenzana huwandu hwemishonga yekurwadziwa panguva chaiyo yekudzora marwadzo ako. Udza mukoti wako kana kubuda pamubhedha kunokonzera kurwadziwa kwakawanda.

Ita shuwa kuti mumwe munhu anewe nekuda kwekuchengetedzeka uye rutsigiro pakutanga.

Kubuda pamubhedha:

• Tenderera padivi rako.
• Bhendesa mabvi ako kusvikira makumbo ako akarembera padivi pemubhedha.
• Shandisa maoko ako kusimudza muviri wako wepamusoro kumusoro kuti iwe ugare pamucheto wemubhedha.
• Sunda nemaoko ako kuti umire.

Gara wakanyarara kwekanguva kuti uve nechokwadi chekuti wakadzikama. Tarisa pane chinhu chiri mukamuri iwe chaunogona kufamba uchienda. Kana iwe uchinzwa dzungu, gara pasi pasi.

Kuti udzokere pamubhedha:

• Gara pamucheto wemubhedha.
• Zvinyoro nyoro makumbo ako adzokere pamubhedha.
• Shandisa maoko ako kutsigira paunenge wakarara parutivi rwako
• Tenderera kumusana kwako.

Iwe unogona zvakare kufamba famba pamubhedha. Chinja chinzvimbo chako kanenge kese maawa maviri. Shift kubva kumusana wako kudivi rako. Mamwe mativi nguva dzese paunofamba.

Edza makumbo pombi kurovedza mumubhedha maawa maviri ega nekukotamisa makumbo ako kumusoro uye pasi kwemaminetsi mashoma.

Kana iwe wakadzidziswa kukosora uye kudzika kufema maitiro, zvijairire iwo gumi kusvika gumi nemashanu maminetsi maawa maviri. Isa maoko ako padumbu, ipapo mbabvu dzako, uye fema zvakadzika, uchinzwa mudumbu madziro uye mbabvu keji inofamba.

Pfeka ako ekumanikidza masokisi pamubhedha kana mukoti wako achikubvunza iwe. Izvi zvinobatsira pakutenderera kwako uye kupora.

Shandisa bhatani rekufonera kudaidza mukoti wako kana uine dambudziko (kurwadziwa, dzungu, kana kushaya simba) kubuda pamubhedha.

Smith SF, Duell DJ, Martin BC, Aebersold M, Gonzalez L. Exercise uye kuda. Muna: Smith SF, Duell DJ, Martin BC, Gonzalez L, Aebersold M, eds. Unyanzvi hweKiriniki hweKiriniki: Huru kune Hwepamberi Hunyanzvi. 9th ed. New York, NY: Pearson; 2017: chits.

Smith SF, Duell DJ, Martin BC, Aebersold M, Gonzalez L. Perioperative kuchengetedza. Muna: Smith SF, Duell DJ, Martin BC, Gonzalez L, Aebersold M, eds. Unyanzvi hweKiriniki hweKiriniki: Huru kune Hwepamberi Hunyanzvi. 9th ed. New York, NY: Pearson; 2017: chitsiko 26.

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• Mushure mekuvhiya