Izici eziphathelene nempilo yokufaneleka

Izici eziphathelene nempilo yokufaneleka

Izici zokuqina komzimba zidlala indima ebalulekile ekuthuthukiseni impilo yomuntu iyonke.
Ukuthuthukisa lezi zakhi nokusebenza ukuzithuthukisa kunomthelela ekuvimbeleni izifo eziningi nezinkinga zempilo.
Lapha sibuyekeza ezinye zezinto eziyisisekelo zokuqina komzimba ezihlobene nempilo:

1. Ukwakheka komzimba:
   Ukwakheka komzimba kungenye yezingxenye ezibalulekile ezihlobene nempilo yokuqina komzimba.
   Ukugcina iphesenti lamafutha omzimba afanelekile kubaluleke kakhulu, njengoba amafutha amaningi emzimbeni angase abangele ukukhuluphala kanye nezifo ezingamahlalakhona ezifana nesifo sikashukela nesifo senhliziyo.
   Ngakho-ke, kunconywa ukuba ulandele ukudla okunempilo nokuzivocavoca njalo ukuze ugcine ukwakheka komzimba okunempilo.
2. Ukufaneleka kweCardiorespiratory:
   I-Cardiorespiratory Fitness ibhekisela emandleni esistimu yokuphefumula nenhliziyo ukunikeza umoya-mpilo emzimbeni ngesikhathi sokuzivocavoca okukhulu.
   Ukwandisa lesi sakhi kuthuthukisa ukukhuthazela ngokomzimba futhi kuthuthukisa impilo yonke.
   Imisebenzi ethuthukisa ukuqina komzimba wokuphefumula ihlanganisa ukuhamba ngokushesha, ukugijima, ukugibela ibhayisikili, nokubhukuda.
3. Amandla emisipha:
   Amandla emisipha ayingxenye ebalulekile yokugcina impilo yonke.
   Ukuqinisa imisipha kunomthelela ekusekeleni amathambo namalunga kanye nokuhamba ngokuzinzile, futhi kuthuthukisa ukukhuthazela ngokomzimba futhi kunciphisa ingozi yokulimala nobuhlungu bemisipha.
   Ezinye izivivinyo ezithuthukisa amandla emisipha zihlanganisa: ukuphakamisa isisindo, nokuzivocavoca umzimba okuqondise amaqembu emisipha ahlukene.
4. Ukuvumelana nezimo nokwandisa:
   Ukuvumelana nezimo nokwelula kukhuthaza ukunyakaza okuguquguqukayo nokunethezeka futhi kunciphise ingozi yezinyembezi zemisipha kanye ne-tendon.
   Ukuzivocavoca okufaka isandla ekuthuthukiseni ukuguquguquka nokuzelula kuhlanganisa: i-yoga, ukwelula imisipha, nokuzivocavoca kokufudumala nokupholisa ngaphambi nangemuva kokuzivocavoca.
5. Ububhalo:
   I-Agility isho ikhono lokunyakaza kalula nangokushesha.
   Ukugcina isisindo esifanele nokuzivocavoca ngokulinganisela kuthuthukisa ukuqina, ngaleyo ndlela kuthuthukisa impilo yonke.
6. 

Ngizijwayeza kanjani ukuqeqeshwa komzimba okuthuthukisa izici zokufaneleka ezihlobene nempilo namandla emisipha yesisu?

Izivivinyo zokuqinisa imisipha yesisu zibalulekile ekukhuthazeni impilo nokuqina komzimba.
Ngokuzijwayeza njalo nangendlela efanele, ungakwazi ukuthuthukisa izakhi ezihlobene nempilo futhi uqinise imisipha yakho yesisu.
Ukwelula kwesisu kungasiza ekuthuthukiseni ibhalansi nokuqondisa umgogodla, okwenza umzimba uzinze futhi uzinze.
Ngaphezu kwalokho, lokhu kuvivinya umzimba kuqinisa imisipha yesisu ngokwayo, okusiza ukuthuthukisa amandla omzimba wonke nokugcina ukunyakaza komzimba okuqondile.
Ngakho-ke, uma ufuna ukuqinisa imisipha yakho yesisu futhi uzuze ukuqina ngokomzimba, kunconywa ukuba usebenzise izivivinyo zokuqinisa isisu njalo nangendlela efanele.

Zikalwa kanjani izingxenye zokuqina komzimba?

Izingxenye zokuqina komzimba zibalulekile ukukala izinga lomzimba lomuntu nekhono lokuzibandakanya emisebenzini yomzimba.
Lezi zakhi ziqukethe amandla emisipha, isivinini, ukuguquguquka, ukushesha, ukulingana nokuxhumana.

Inqubo yokulinganisa izingxenye zokuqina komzimba iqala ngokuhlola isimo sempilo yomuntu esijwayelekile, kusetshenziswa ilabhorethri noma ukuhlolwa kwenkundla.
Ukuhlolwa okufana nokuhlolwa kokucindezelwa kwengalo ethambekele noma ukuhlolwa kokudonsa kwemisipha kungasetshenziswa ukukala amandla emisipha nokukhuthazela kwemisipha.
Okunye ukuhlola kungasetshenziswa futhi ukukala isivinini, ukuguquguquka, ukushesha, ibhalansi nokuxhumana.

Ukulinganisa ukuqina kwe-cardiorespiratory kungenye yezinto ezibaluleke kakhulu zokuqina komzimba, njengoba kuxhumene kakhulu namandla okusebenza kwezitho nezinhlelo emzimbeni.
Ukufaneleka kokuphefumula kwenhliziyo kukalwa ngokuhlolwa okukhethekile okudinga umzamo oqinile womzimba, njengokuhlola ukukhuthazela kwenhliziyo nemithambo yegazi.

Inqubo yokulinganisa izici zokufaneleka komzimba ihlose ukunquma ikhono lomuntu lokuhlanganyela emisebenzini yomzimba ngempumelelo nangempilo.
Ukuqeqeshwa kwezemidlalo kungenye yezindlela ezisebenzayo zokuthuthukisa nokuthuthukisa izakhi zokuqina komzimba.

Yiziphi izinyathelo zokuqala uhlelo lokuthuthukisa ukuqina komzimba?

Isinyathelo esisodwa sokuqala uhlelo lokuthuthukisa ukufaneleka oluhlobene nezempilo ukuvikela uxhaso lwezimali noma ukutshalwa kwezimali ukuze kukhokhelwe izindleko zokuqalisa.
Umuntu kufanele athole izimvume namalayisense adingekayo futhi akhombe futhi avikele indawo efanele yohlelo.
Amakilasi ahlukahlukene kufanele athuthukiswe futhi izidingo zokuzivocavoca zande njengoba kudingeka noma zidingeka ukuze kuzuzwe imigomo yokufaneleka.
Umuntu kufanele futhi abe nesisusa esifanele sokuqala uhlelo lokuzivocavoca futhi alandele imihlahlandlela yokuqina.
Isici esiyisisekelo ukuqala kancane kancane bese ukwandisa kancane kancane ukuqina kokuzivocavoca, unake ukufudumala nokuqinisa imisipha, unqume izinga lakho lomzimba futhi ufune iseluleko sezokwelapha uma kunesidingo.
Qaphela futhi uthathe izinyathelo ezicacile eziya emqondweni ophelele.

Yiziphi izinzuzo zokufaneleka?

Ukufaneleka kuhle kuwo wonke umzimba nengqondo.
Ithuthukisa impilo yonke, ithuthukise ibhalansi yomzimba, futhi inciphise amathuba okuba nezifo ezingelapheki.
Sizogqamisa iqembu lezinzuzo zokujima:

1. Ukuthuthukisa ukuqina kwemisipha, ukuqina kwe-cardio-respiratory:
   Enye yezinzuzo ezivelele kakhulu zokuqina komzimba ukuthuthukisa ukuqina kwemisipha namandla enhliziyo nohlelo lokuphefumula.
   Ngokuzivocavoca njalo, ukukhula nokuthuthukiswa kwemisipha kuyathuthukiswa futhi ukuthuthwa kwe-oxygen emzimbeni kuyathuthukiswa, okwenza umuntu abe namandla futhi abe nokukhuthazela okuphezulu.
2. Thuthukisa impilo yengqondo nomoya:
   Abantu abakhuthele ngokomzimba banempilo engcono yengqondo kanye nomoya ophakeme.
   Ukusebenza ngokomzimba kuqeda ukukhathazeka nokushuba futhi kuthuthukisa isimo sengqondo ngokujwayelekile.
   Kuyasiza ekukhipheni amahomoni enjabulo, njengama-endorphin, enza umuntu azizwe ejabule futhi ekhululekile.
3. Ukuthuthukisa impilo yamathambo kanye nempilo yokusebenza:
   Ukuqina komzimba kubalulekile ukukhuthaza impilo yamathambo nokugcina ukusebenza kahle komzimba.
   Ukuzivocavoca, njengokuphakamisa izinsimbi nokuqeqeshwa kwamandla, kunomthelela ekwakheni imisipha eqinile nokuthuthukisa ukuminyana kwamathambo, okunciphisa amathuba okuba nezifo zamathambo ezifana ne-osteoporosis.
4. Gcina isisindo esinempilo:
   Ukufaneleka kushisa amakholori futhi kwenyusa izinga lokugayeka kokudla emzimbeni, okusiza ukugcina isisindo esinempilo.
   Kuyasiza futhi ukuthuthukisa ukugaya futhi kuthuthukise iphesenti lamafutha omzimba.
5. Usizo lokuyeka ukubhema:
   Ukufaneleka kuyithuluzi elisebenzayo lokusiza ukuyeka ukubhema.
   Lapho uzivocavoca umzimba ukhipha ama-endorphin ne-serotonin, okunciphisa isifiso somuntu sokubhema futhi kube nengxenye ekwehliseni ukuhoxa kwe-nicotine.

Ngokuvamile, ukuvivinya umzimba kufanele kube yingxenye yempilo enempilo, elinganiselayo.
Kutuswa ukuzivocavoca njalo nangokuvumelana nekhono elingokomzimba lomuntu ngamunye.
Ngakho-ke, sonke masibeke imali empilweni yethu futhi sijabulele izinzuzo zokuvivinya umzimba.

Yiziphi izinhlobo zomsebenzi womzimba?

Ukuzivocavoca umzimba kuyingxenye ebalulekile yokuphila kwezingane kanye nentsha.
Kufaka isandla ekuzuzeni impilo enhle kanye nokukhula okunempilo ngokomzimba nangokwengqondo.
Ukuze kuzuzwe izinzuzo zokuvivinya umzimba, izinhlobo zemisebenzi lapho izingane nentsha zibamba iqhaza kuzo kufanele zihlukaniswe.

Yiziphi izinhlobo zomsebenzi womzimba ezifanele izingane kanye nentsha? Umsebenzi wokuzivivinya waleli qembu lobudala uhlanganisa imisebenzi eminingi, efana nokudlala, imidlalo, ezemidlalo, ezokuthutha, ukuzijabulisa, ukufunda ngokomzimba noma ukuvivinya umzimba okuhleliwe.

Ake sibheke ezinye izinhlobo ezijwayelekile zomsebenzi womzimba wezingane nentsha:

1. Umsebenzi we-Aerobic: njengokugijima, amakhayithi endizayo, namaqabunga esihlahla.
2. Ukuqinisa imisipha: Lo msebenzi ungenziwa ngokuphakamisa izinsimbi noma ukwenza izivivinyo ezinamandla njengokukhwela izintambo.
3. Ukuqinisa amathambo nemisipha: Izibonelo zalo msebenzi zihlanganisa ukubhukuda okulula, ukubhukuda noma ukuvivinya umzimba emanzini, ukugijima, nokuhamba ngebhayisikili ngesivinini esisheshayo.
4. Ukuzivocavoca okuvumelana nezimo: njengokuzelula, ukuthinta izinzwane zakho, nokwenza izivivinyo ze-yoga.

Ukuzijwayeza ukuvivinya umzimba kwezingane nentsha kuzisiza ukuba zenze impilo enempilo futhi zilondoloze ubungqabavu bazo bomzimba.
Ukuhamba ngezinyawo, ukugibela ibhayisekili, ukudlala ezemidlalo, ukuzijabulisa, nemidlalo yezimoto ezinye izibonelo ezidumile zomsebenzi womzimba kuleli qembu lobudala.

Kuyaphawuleka ukuthi izingane kanye nabantu abasha kufanele baxhumanise isikhathi sabo phakathi kwezinhlobo ezahlukene zemisebenzi yomzimba, futhi bajabulele ukuphishekela izinto abazithandayo.
Kubuye kunconywe ukuthi izingane kanye nabantu abasha bagadwe ngesikhathi sokusebenza ngokomzimba ukuze kuqinisekiswe ukuphepha kwabo futhi bagweme noma yikuphi ukulimala.

Imisebenzi yokuzivocavoca ihlose ukukhuthaza impilo, ukuqina kanye nokuzethemba ezinganeni nasebancane.
Ngakho-ke, masibakhuthaze ukuthi bahlanganyele emisebenzini evamile yokuzivocavoca futhi bajabulele isipiliyoni sokunyakaza kanye nokuthuthuka okuphelele komzimba nengqondo.

Yiziphi izici zomzimba?

Ukunaka ukuqina kanye nempilo sekubalulekile ezimpilweni zabantu kulesi sikhathi.
Izimfanelo zomzimba ziyingxenye ebalulekile yalokho kuqina.
Ngakho yiziphi izici zomzimba? Izimfanelo zomzimba zibhekwa njengesethi yemishini namakhono anikeza umzimba amandla nokulungela umsebenzi.

Izimfanelo zomzimba zihlanganisa izici eziningi ezahlukene, njengamandla, ukubekezela, isivinini, kanye nokuguquguquka.
Lezi zimfanelo zidlala indima ebalulekile ekhonweni lomuntu lokwenza imisebenzi yomzimba nezemidlalo ngempumelelo.

Amandla angenye yezimfanelo zomzimba ezibalulekile ezidingwa imisebenzi eminingi yezemidlalo eyahlukene.
Ixhunywe ohlelweni lwemisipha futhi isiza ukuthuthukisa ezinye izici zomzimba.

Ngaphezu kwamandla, ijubane liphinde libe yisici esibalulekile somzimba, njengoba sixhunyaniswa nesimiso sezinzwa futhi sithinta ikhono lomuntu lokuphendula ngokushesha ukunyakaza nokuhamba ngesivinini esikhulu.

Ngokuqondene nokukhuthazela, kuyisici somzimba esimelelwe ikhono lokuqhubeka nokusebenza ngokomzimba isikhathi eside ngaphandle kokuzizwa ukhathele ngokweqile.
Ukukhuthazela kungenye yezinto ezibangela impumelelo emisebenzini yezemidlalo edingekayo isikhathi eside.

Okokugcina, ukuguquguquka kuyisici esiyisisekelo somzimba, njengoba kuhlotshaniswa nokwelula kwemisipha namalunga kanye nomthelela wabo emandleni omzimba okuhamba ngokuguquguqukayo futhi kalula.

Izimfanelo zomzimba ziyingxenye ebalulekile yokuthuthukisa ukubukeka komuntu ngokomzimba nokugijima.
Kubalulekile ukuthi sisebenzele ukuthuthukisa lezi zimfanelo ngokuzivocavoca umzimba okufanele nokugcina ukudla okunempilo.

Ukuthuthukisa izimfanelo zomzimba akugcini nje ukuthuthukisa ukusebenza kwezemidlalo, kodwa futhi kusiza ukuthuthukisa impilo yonke kanye nokuphila kahle.
Ngakho-ke, wonke umuntu kufanele asebenzele ukuthuthukisa nokuthuthukisa izimfanelo zabo zomzimba njalo.

Ngingakuthola kanjani ukuphinde ngibe nempilo enhle?

Ukufaneleka komzimba kubalulekile empilweni yomzimba womuntu, kodwa ngokuhamba kwesikhathi nangenxa yokuba matasa ngomsebenzi wethu wansuku zonke kanye nokuntuleka kokunyakaza, singase silahlekelwe amandla ethu okuzibandakanya kalula nemisebenzi yomzimba.
Ngakho-ke, kumelwe sifune izindlela zokuvuselela ukuqina kwethu ngokomzimba.

Nawa amanye amathiphu nezincomo zokubuyela esimweni:

1. Ukwenza i-weightlifting kanye ne-push-up exercises ukususa amafutha esiswini.
2. Yenza izivivinyo ze-aerobic njengokuhamba nokugijima.
3. Yenza izivivinyo ezigxile ekuqiniseni imisipha yesisu.
4. Prakthiza ukuphumula nge-yoga, ukugeza okushisayo, ukulalela umculo, ukuzindla, kanye nokuphrakthiza ezinye izinto zokuzilibazisa.

Uhlelo lokufaneleka lungabandakanya izinyathelo ezilandelayo:

1. Qala kancane kancane futhi uthuthuke kancane: Ukwandisa kancane kancane umsebenzi womzimba nokucindezeleka emisipha kusiza ukubuyisela ukuqina ngendlela enempilo.
2. Zinike isikhathi esiningi sokwenza izivivinyo zokuzifudumeza nokuzipholisa, njengoba lokhu kunomphumela omuhle enhliziyweni, emithanjeni yegazi, nasemisipha.
3. Landela ukudla okunempilo: Qala ukudla ukudla okunempilo futhi ugweme ukudla okugayiwe, iziphuzo ezinoshukela, namafutha angenampilo.

Yiziphi izici zokufaneleka komzimba ezihlobene nokusebenza kwezemidlalo?

Ukufaneleka komzimba yiqembu lezakhi zomzimba ezifaka isandla ekuthuthukiseni ukusebenza komuntu ekuzilolongeni.
Lezi zakhi ezibalulekile zokuqina komzimba ziyavumelana nezimo futhi ziyavumelana nezimo, futhi zihlanganisa ukwelula, isivinini, amandla emisipha, ukushesha, amandla emisipha, ibhalansi, ukunemba, ukukhuthazela kwemisipha, ukukhuthazela komjikelezo wokuphefumula, kanye nokuxhumana ekugcineni.

Ukuvumelana nezimo kuyisici esiyinhloko sokuqina komzimba, njengoba kuvumela imisipha, ama-tendon kanye namalunga ukuba enze ukunyakaza ngokunyakaza okubanzi.
Ukwelula kwelula imicu yemisipha futhi kuthuthukisa ukuguquguquka kwazo, okunomthelela ekwenzeni ngcono ukusebenza kwabasubathi emidlalweni ehlukahlukene.

Ijubane liphinde libe yingxenye ebalulekile yokuqina, njengoba livumela abasubathi ukuthi benze ukunyakaza ngokushesha nangempumelelo.
Ukuqeqeshwa kwejubane kuhlanganisa ukuthuthukisa umfutho nokuhamba ngokushesha usuka kwelinye iphuzu uye kwelinye, unikeze abasubathi umphetho emqhudelwaneni.

Amandla emisipha ayisici esibalulekile ekuzuzeni ukusebenza okuhle kakhulu kwezokusubatha.
Lokhu kudinga ukuqinisa imisipha nokwandisa ubukhulu bayo ngokusebenzisa izivivinyo ezifanele kanye nokulayisha.
Amandla emisipha athuthukisa ikhono lomsubathi lokwenza ukunyakaza okuhlobene nomdlalo wakhe ngempumelelo nangempumelelo.

I-Agility nayo iyingxenye ebalulekile yokuqina komzimba okuhlobene nokusebenza kwezemidlalo.
Ukuzivocavoca kwe-Agility kufaka phakathi ukugxuma, ukugijima, ukuginqika nokunye ukuvivinya umzimba okuthuthukisa ukusebenzisana nokulawula ukunyakaza, okunomthelela ekusebenzeni okungcono kwezemidlalo.

Ngaphandle kwalokho, ibhalansi nokunemba kufanele futhi kugcinwe, njengoba lezi zakhi ezimbili ziyadingeka ukuze kuqhutshwe ukunyakaza kwezemidlalo ngendlela efanele futhi ngokunembile.

Ukuze kuthuthukiswe ikhono lomzimba lokumelana nemizamo eqinile yomzimba, ukukhuthazela kwemisipha kanye nokuphefumula kwama-cyclic endurance kumele kuqeqeshwe.
Lokhu kuhlanganisa ukuzivocavoca okuthuthukisa amandla emisipha okusebenza isikhathi eside futhi kuthuthukise ukusebenza kokuphefumula.

Okokugcina, kufanele kube nokuhambisana okuhle phakathi kwazo zonke izici ezibalwe ngenhla ukuze kuzuzwe ukusebenza kahle komsubathi.
Ukuhambisana kuhlose ukuqinisekisa ukulingana nokuxhumana kwezingxenye ezahlukene zomzimba ngenkathi wenza izivivinyo.

Ngaphandle kokungabaza, ukulondoloza ukuqina komzimba okuhlobene nokusebenza kwezemidlalo kubalulekile kubasubathi nakubantu abakhathalela impilo yabo yonke.
Kumelwe kugxilwe ekulinganiseni zonke izici ezihlukene ukuze uthole ukusebenza kahle kwezemidlalo kanye nempilo ephumelelayo.

Yiziphi izigaba zokufaneleka?

Izigaba zokufaneleka zingahlukaniswa zibe izigaba ezintathu ezibalulekile: ukuzuza ukuqina, ukuthuthukisa ukuqina, nokugcina ukuqina.

Okokuqala, isigaba sokuthola ukuqina komzimba sithatha amaviki angu-4 kuya kwangu-6 wokuzivivinya, sithweswe iziqu ngobude besikhathi, imvamisa, nokuqina.
Kulesi sigaba, kumayelana nokwenza ngcono umsebenzi womzimba nokwandisa amandla emisipha.
Izinto ezibalulekile ezihlobene nokusebenza kwemisipha zifaka amandla emisipha, usayizi, kanye nenombolo yefiber.
Lesi sigaba kufanele senziwe ngaphansi kokuqondiswa komqeqeshi oqeqeshiwe ukuze alondoloze ukuphepha futhi agweme ukulimala.

Okwesibili, isigaba sokuthuthukisa ukufaneleka siza ngemva kwesigaba sokufaneleka futhi sihlose ukuthuthukisa amandla, ukuguquguquka nokukhuthazela ngokomzimba.
Lesi sigaba sithatha isikhathi eside, esingase sidlulele ezinyangeni ezimbalwa.
Lesi sigaba sincike ezinhlobonhlobo zokuzivocavoca kanye nokusetshenziswa kwamasu amasha okugqugquzela ukuze kuncengwe ukuqina komzimba okuthuthukisiwe.

Okwesithathu, isigaba sokunakekela ukufaneleka sinakekela ukugcinwa kwezinga elitholiwe lokufaneleka ngokuqhubeka nokuzibandakanya ekuzilolongeni okuvamile kanye nokuvivinya umzimba.
Kufanele kuqikelelwe ukuze kuhlukaniseke futhi kuthuthukiswe imisebenzi yezemidlalo ukuze kuvinjwe isithukuthezi futhi kuthuthukiswe inqubo yokuqina.

Kuthatha isikhathi esingakanani ukuthola ukuqina?

Isikhathi esidingekayo ukuze uzuze ukuqina komzimba siyahlukahluka kuye ngezici eziningana, njengamandla omuntu kanye nemigomo yomuntu siqu afuna ukuyifinyelela.
Eqinisweni, asikho isikhathi esinqunyiwe sokwenza izivivinyo zokuqina.

Ngokusho kochwepheshe, kunconywa ukuthi ukuqina komzimba kutholwe esigabeni sokuqeqesha esithatha phakathi kwamaviki ama-4 kuya kwayi-6.
Lesi sigaba sincike ekwandiseni kancane kancane izikhathi, amaza, kanye nokuqina komsebenzi womzimba.
Phakathi nalesi sigaba, ukwehla kwezinga lokushaya kwenhliziyo nokuphumula kuyabonwa.

Nakuba abanye abantu bekholelwa ukuthi bangakwazi ukuthuthukisa ukufaneleka kwabo phakathi nesikhathi esifushane uma besebenzisa isikhathi ngokuhlakanipha, ochwepheshe bagcizelela ukuthi ukwenza inqubekelaphambili yangempela yokufaneleka, isigaba sokufaneleka kufanele sihlale phakathi kwamaviki angu-4 kuya kwangu-6.

Inani elincane lokuzivocavoca liphakathi kwemizuzu engama-20 kuya kwengama-60 ngosuku, futhi liqhubeka amasonto ayi-5 kuye kwayi-15.
Kuyaphawulwa ukuthi ukuthuthukisa ukuqina komzimba kudinga umzamo nesikhathi, kodwa kulahleka ngokushesha uma siyeka ukuzivocavoca isikhathi esiphakathi kwamaviki angu-8 nangu-12 okuqeqeshwa.

Kumabanga okuhamba nokugijima, ukuthi kuthatha isikhathi esingakanani ukuhamba imayela elingu-1.5 noma ukugijima amakhilomitha angu-2.41 kuncike kumuntu nokuthi angahamba ngokushesha kangakanani.

Ngakho-ke, kufanele siqonde ukuthi isikhathi sokuthola ukuqina ngokomzimba siyahlukahluka kumuntu oyedwa kuya komunye futhi kuncike ezintweni eziningana.
Kubalulekile ukuthi siqhubeke nokuzivocavoca njalo ukuze sigcine ukuqina komzimba futhi sifinyelele imigomo esiyifunayo.