Ukubuka konke kohlelo:Lezi zinsuku ezingu-30umshini wokugwedlaUhlelo lokuzivocavoca luqhubeka kusukela emihlanganweni yemizuzu eyi-10 yokuzivocavoca okuphansi kuya ekuzivocavoceni okusekelwe esikhawulweni semizuzu engama-30. Abasebenzisi abalandela uhlelo bangalindela ukuthuthuka ngamaphesenti angama-20-30 ekukhuthazeleni kwenhliziyo nemithambo yegazi, ukwanda okulinganiselwe kokukhishwa kwamandla okushaya kwenhliziyo, kanye namakhalori acishe abe ngu-200-300 ashiswa ngeseshini ngayinye ngesonto lesine.
Lolu hlelo lusebenza kubani:Abaqalayo abangenalo ulwazi lokugwedla ngabasebenzisi abaphakathi abafuna inqubekela phambili ehlelekile.
Imishini edingekayo:Noma yimuphi umshini wokugwedla okwazi ukumelana nogesi, umoya, noma amanzi onesikrini sejubane lokushaya.
Imigomo eyinhloko ye-metric:Ukunciphisa isikhathi sokuhlukaniswa kwamamitha angu-500 ngemizuzwana engu-8-12. Ukwehla kwesilinganiso senhliziyo sokuphumula ngokushaya okungu-4-8 ngomzuzu ezinsukwini ezingu-30.
Indlela Uhlelo Lokuzivocavoca Lomshini Wokugwedla Lwezinsuku Ezingama-30 Oluhlelwe Ngayo
Iuhlelo lokuzivocavoca lomshini wokugwedlaIhlukaniswe ngezigaba ezine zamasonto onke, ngasinye sihlose ukuzivumelanisa nezimo ezithile. Isonto lokuqala lisungula indlela yokushaya kwenhliziyo kanye nokukhuthazela okuyisisekelo. Isonto lesibili lethula izikhawu ezihlelekile. Isonto lesithathu landisa ubude besikhathi kanye nokuqina. Isonto lesine lihlanganisa izinzuzo ngokusebenzisa izinselele zefomethi exubile. Isonto ngalinye liqukethe izikhathi zokuzivocavoca ezinhlanu ezinezinsuku ezimbili zokuphumula noma zokululama okusebenzayo.
Isikhathi seseshini sikhula kusukela kumaminithi ayi-10 ngesonto lokuqala kuya kumaminithi angama-30 ngesonto lesine. Izinga lokushaya kwenhliziyo eliqondiwe liqala ku-18-22 strokes ngomzuzu (spm) bese likhuphuka lifike ku-24-30 spm ngesonto lokugcina. Ukusetha kwe-damper kuhlala phakathi kuka-3 no-5 kulo lonke uhlelo ukuze kugcizelelwe ubuchwepheshe ngaphezu kokumelana okuluhlaza.
Ngokusho kwe-UMkhandlu WaseMelika Wokuzivocavoca, izinhlelo zokuqhubekela phambili ezihlelekile zikhiqiza amazinga aphezulu okunamathela kunokugwedla okungahleliwe. Abasebenzisi abalandela uhlelo olubhaliwe baqeda amaseshini engeziwe angu-40% ezinsukwini ezingu-30 uma kuqhathaniswa nalabo abagwedla ngaphandle kwesheduli.
Isonto Lokuqala: Isisekelo Sokushaywa Yisifo Sohlangothi kanye Nesisekelo Sokushaywa Yisifo Sokuphefumula
Isonto lokuqala libeka phambili indlela yokushaya kwenhliziyo kunokuqina. Ukugwedla kuhlanganisa cishe amaphesenti angu-86 emisipha yamathambo ngokulandelana kwezigaba ezine: ukubamba, ukushayela, ukuqeda, kanye nokululama. Ukufunda lokhu kulandelana kahle phakathi nesonto lesisekelo kuvimbela amaphethini okubuyisela anciphisa ukusebenza emasontweni azayo.
| Iseshini | Ubude besikhathi | Izinga Lokushaya Kwesisu | Ifomethi | I-RPE Eqondiwe (1-10) |
|---|---|---|---|---|
| Usuku 1 | imizuzu eyi-10 | 18-20 spm | Isimo esizinzile, gxila ekushayeleni imilenze | 3-4 |
| Usuku 2 | Ukuphumula | — | Ukunwebeka okulula | — |
| Usuku 3 | imizuzu eyi-12 | 18-20 spm | Ukufudumeza imizuzu emi-3, ukuqina kwemizuzu eyi-6, ukupholisa imizuzu emi-3 | 4-5 |
| Usuku 4 | Ukuphumula | — | Ukuhamba ngezinyawo okusebenzayo imizuzu eyi-15-20 | — |
| Usuku 5 | imizuzu eyi-12 | 20-22 spm | Iphiramidi: 2 iminithi ephakathi nendawo, 1 iminithi elula, phinda | 4-5 |
| Usuku 6 | imizuzu eyi-15 | 20-22 spm | Isimo esizinzile, gcina isikhathi sokuhlukanisa esihambisanayo | 5 |
| Usuku 7 | Ukuphumula | — | Ukululama okuphelele | — |
I-RPE = Isilinganiso Sokusebenza Okubonakalayo esikalini se-Borg CR10.
Izinga lokushaya kwenhliziyo ngesonto lokuqala lihlala ngaphansi kwama-22 eminithi ukuze kuphoqelelwe ubuchwepheshe obuhleliwe. Izinga lokushaya kwenhliziyo eliphezulu kulesi sigaba likhuthaza ukusheshisa isigaba sokululama, kunciphisa ubude bokushaya kwenhliziyo kanye nokwandisa ingozi yokulimala. Abasebenzisi kufanele baqaphe isikhathi sabo sokuhlukana kwamamitha angu-500 njengereferensi eyisisekelo yobude bohlelo.
Isonto Lesibili: Isingeniso Sesikhawu kanye Nokwakhiwa Kwezilinganiso
Isonto lesibili lethula ukuqeqeshwa okuhleliwe kwezikhawu ukuze kuphakanyiswe isidingo senhliziyo nemithambo yegazi. Ukushintshana phakathi kwezingxenye ezinamandla aphezulu naphansi kuqeqesha umzimba ukuthi ususe i-lactate kahle kakhulu futhi ululame ngokushesha phakathi kwemizamo. Iseshini ngayinye ihlanganisa ukufudumala kwemizuzu emi-3 kanye nokuphola kwemizuzu emi-2 eduze kwebhulokhi yokuzivocavoca eyinhloko.
| Iseshini | Ubude Besikhathi Somsebenzi | Izinga Lokushaya Kwesisu | Umsebenzi/Ukuphumula | Isikhathi Esiphelele |
|---|---|---|---|---|
| Usuku 8 | imizuzu eyi-15 | 22-24 spm | Imizuzu emi-3 izinzile / umzuzu owodwa wokusunduza | imizuzu eyi-18 |
| Usuku 9 | Ukuphumula | — | Ukwelula okulula, ukugoqa igwebu | — |
| Usuku lwe-10 | imizuzu eyi-18 | 22-24 spm | 4 x 2 iminithi eliphakathi / 1 iminithi ukukhanya | imizuzu engama-21 |
| Usuku lwe-11 | Ukuphumula | — | Ukutakula okusebenzayo | — |
| Usuku lwe-12 | imizuzu engama-20 | 24-26 spm | 5 x 2 iminithi eliphakathi / 1 iminithi ukukhanya | imizuzu engama-24 |
| Usuku lwe-13 | imizuzu eyi-15 | 22 spm | Isimo esizinzile, umkhawulo wesilinganiso uyasebenza | imizuzu eyi-18 |
| Usuku lwe-14 | Ukuphumula | — | Ukululama okuphelele | — |
Izikhawu zokuphumula kukholomu yomsebenzi/yokuphumula zisebenzisa ijubane elincane ku-18-20 spm.
Isilinganiso sokusebenza nokuphumula esingu-2:1 esontweni lesibili sinikeza ukululama okwanele ukugcina ubuchwepheshe phakathi nezikhawu. Abasebenzisi abathola ukuthi ukuphumula akwanele kufanele bandise ingxenye yokugwedla ngokukhanya ngemizuzwana engama-30 kunokunciphisa ukuqina komsebenzi. Ukugcina amandla aphumayo phakathi nezikhawu zomsebenzi kubaluleke kakhulu kunokufinyelela imigomo yesivinini sokushaya ngokungahleliwe.
Isonto Lesithathu: Ukwandiswa Kokukhuthazela kanye Nomthamo Wezinga
Isonto lesithathu landisa umthamo weseshini iyonke ngenkathi kugcinwa amandla. Umthwalo wokuqeqeshwa oqoqwe kusukela evikini lokuqala nelesibili uvumela uhlelo lwenhliziyo nemithambo yegazi ukuthi luqhubeke nokukhiqiza okuphezulu isikhathi eside. Izinga lokushaya kwenhliziyo liyakhuphuka liye ku-24-26 spm ngezikhathi ezizinzile kanye no-26-28 spm ngezikhathi ezithile.
| Iseshini | Ubude Besikhathi Somsebenzi | Izinga Lokushaya Kwesisu | Ifomethi | Isikhathi Esiphelele |
|---|---|---|---|---|
| Usuku lwe-15 | imizuzu engama-22 | 24-26 spm | Izwe elizinzile | imizuzu engama-25 |
| Usuku lwe-16 | Ukuphumula | — | Ukunwebeka okulula | — |
| Usuku lwe-17 | imizuzu engama-25 | 24-26 spm | Ukucindezela okungu-6 x 2 min / ukukhanya okungu-1 min | imizuzu engama-28 |
| Usuku lwe-18 | Ukuphumula | — | Ukutakula okusebenzayo | — |
| Usuku lwe-19 | imizuzu engama-20 | 26-28 spm | Isitebhisi: 1-2-3-2-1 min ukusunduza / 1 min ukuphumula | imizuzu engama-26 |
| Usuku 20 | imizuzu engama-25 | 24 spm | Isimo esizinzile, isilinganiso somkhawulo ku-24 spm | imizuzu engama-28 |
| Usuku 21 | Ukuphumula | — | Ukululama okuphelele | — |
Ifomethi yesitebhisi ngosuku lwe-19 inikeza inselele eyingqayizivele: izinga lokushaya kanye nokwanda kwamandla njengoba ingxenye yomsebenzi ikhula, bese yehla ngokulinganayo. Le fomethi iqeqesha ukuqwashisa ngejubane, ikhono elidluliselwa ngqo ezingcezwini zokuhlola zamamitha angu-2,000 noma imicimbi yokukhuthazela enesikhathi.
Isonto Lesine: Ukuhlanganiswa Nokuhlolwa Kokusebenza
Isonto lesine lihlanganisa isisekelo sokukhuthazela kusukela evikini lokuqala kuya kwelesithathu nezingcezu zokuhlola ezinamandla aphezulu. Isonto lokugcina lihlanganisa isivivinyo sesikhathi samamitha angu-5,000 ngosuku lwama-28, esisebenza njengesilinganiso sokusebenza esilinganiswayo. Ukuqhathaniswa kwangemva kohlelo nesisekelo sesonto lokuqala kwembula inqubekela phambili.
| Iseshini | Ubude Besikhathi Somsebenzi | Izinga Lokushaya Kwesisu | Ifomethi | Isikhathi Esiphelele |
|---|---|---|---|---|
| Usuku 22 | imizuzu engama-25 | 26-28 spm | Ukucindezela okungu-5 x 3 min / ukukhanya kwemizuzwana engama-90 | imizuzu engama-30 |
| Usuku 23 | Ukuphumula | — | Ukunwebeka okulula | — |
| Usuku 24 | imizuzu engama-30 | 26-28 spm | Isimo esizinzile ngokugxila kwamandla | imizuzu engama-33 |
| Usuku 25 | Ukuphumula | — | Ukutakula okusebenzayo | — |
| Usuku 26 | imizuzu engama-20 | 28-30 spm | Umzuzu ongu-8 x 1 wejubane / umzuzu ongu-1 wokukhanya | imizuzu engama-26 |
| Usuku 27 | imizuzu eyi-15 | 24 spm | Iseshini yobuchwepheshe bokukhanya ngaphambi kosuku lokuhlolwa | imizuzu eyi-18 |
| Usuku 28 | 5,000m | Ijubane lomjaho | Isivivinyo sesikhathi samamitha angu-5,000 | Akukho |
Isivivinyo sesikhathi samamitha angu-5,000 ngosuku lwama-28 sisebenza njengokuhlolwa okuyinhloko kohlelo. Abasebenzisi abaningi babona ukuthuthuka kwemizuzwana engu-8-12 esikhathini sokuhlukaniswa kwamamitha angu-500 uma kuqhathaniswa nesivinini sabo sokuqala sesonto. Ngokusho kwe-Ikolishi LaseMelika Lezokwelapha Zezemidlalo, izinhlelo zokugwedla ezihlelekile zikhiqiza ukuthuthuka okulinganiselwe ku-VO₂max okungamaphesenti angu-6-12 emavikini amane.
Imiphumela Elindelekile Ngemva Kokuqeda Uhlelo Lwezinsuku Ezingama-30
Umshini wokugwedlaimiphumela yohlelo lokuzivocavocakuyahlukahluka ngokuqala izinga lokufaneleka komzimba kanye nokunamathela, kodwa amaphethini ahambisanayo ayavela ezifundweni zokuqeqeshwa ezishicilelwe. Ukukhuthazela kwenhliziyo okulinganiselwe ngempendulo yesilinganiso senhliziyo esingaphansi kwesilinganiso esiphezulu kuvame ukuthuthuka ngamaphesenti angu-8-15. Isilinganiso senhliziyo sokuphumula sehla ngokushaya okungu-4-8 ngomzuzu kubahlanganyeli abaningi.
Ukusetshenziswa kwama-calorie kuncike esisindweni somzimba kanye nokuqina kweseshini. Ukusebenzisa idatha evela ku-Ukushicilelwa Kwezempilo eHarvard, umuntu onesisindo esingamakhilogremu angu-155 ushisa cishe amakhalori angu-250-300 ngeseshini yokugwedla yemizuzu engama-30 ngamandla aphakathi. Izikhathi zokuzilolonga ezingaphezu kwama-20 ezinsukwini ezingama-30, amakhalori aphelele ashiswa asukela kumakhalori angu-5,000 kuya ku-6,000, okufaka isandla ekulahlekelweni kwamafutha ngamakhilogremu angu-1.5 kuya kwangu-2 uma kuhlanganiswa nokudla okunomsoco.
Ukuthuthukiswa kokukhuthazela kwemisipha kubonakala kuma-quadriceps, ama-glutes, ama-latissimus dorsi, kanye nama-core stabilizers. Abagwedli bavame ukubika ukuthi bayakwazi ukugcina indlela efanele yokushaya imizuzu engama-20-30 eqhubekayo ngokuqeda uhlelo, kusukela kumaminithi angu-8-12 ekuqaleni.
| I-Metric | Isisekelo (Isonto 1) | Ngemuva Kohlelo (Isonto 4) | Ukuthuthukiswa Okuvamile |
|---|---|---|---|
| Isikhathi sokuhlukaniswa kwamamitha angu-500 | 2:20-2:40 min | 2:08-2:28 min | Imizuzwana engu-8-12 esheshayo |
| Isikhathi sokugwedla esiqhubekayo | imizuzu engu-8-12 | imizuzu engama-20-30 | +10-18 min |
| Ukushaya kwenhliziyo okuphumuzayo | 68-78 bpm | 60-74 bpm | 4-8 bpm ephansi |
| Amakhalori ngemizuzu engama-30 (155 lb) | 180-220 amakhalori | 250-300 amakhalori | +30-40% ukusebenza kahle |
| Ukukhishwa kwamandla e-stroke | Ama-watts angu-80-110 | Ama-watts angu-110-150 | +30-40 watts |
Ukulandelana Okufanelekile Kokushaywa Yisifo Sohlangothi: Isisekelo Sohlelo Lokuzivocavoca
Yonke imithambo esehlelweni ithatha indlela efanele yokushaya i-stroke. I-rowing stroke ihlukana ibe yizigaba ezine ezihlukene okumele zenziwe ngokulandelana. Isigaba sokushayela sihilela amaphesenti angu-86 emisipha yamathambo ngokusebenzisa i-leg-core-arms sequence. Isigaba sokululama siguqula i-oda: izingalo-core-legs.
Indawo yokubamba:Imilenze iqonde phezulu, izingalo zeluliwe phambili, amahlombe akhululekile, umgogodla awuthathi hlangothi. Isibambo sixhumeka ekuphakameni kwemilenze. Ukucindezela lapho kubanjwa khona akufanele kuphoqe izithende ukuba zisuke esitebeleni sezinyawo.
Isigaba sokushayela:Imilenze inwebeka kuqala kuyilapho izingalo zihlala ziqondile. Lapho imilenze ifinyelela cishe kumaphesenti angu-80 okwandiswa, ingaphakathi liyabamba bese umhlane ujika kusukela ngo-11 kuya ku-1. Izingalo zidonsa isibambo siye engxenyeni engezansi ye-sternum njengokunyakaza kokugcina.
Isikhundla sokuqeda:Imilenze iluliwe ngokuphelele, isibambo sisesinqeni esingezansi, amahlombe ngemuva kwezinqe, izindololwane zisezingeni ezingama-45 degrees. Ukuphela kuyindawo ezinzile, hhayi indawo yokuma.
Isigaba sokululama:Izingalo zelula phambili kuqala, kulandele umzimba ongaphezulu ojika phambili phezu kwezinqe. Amadolo agoba ekugcineni, eshelela isihlalo esiya esondo elijikelezayo. Ukululama kuthatha cishe isikhathi esiphindwe kabili kunokushayela ngezinga eliphansi lokushaya.
Ukuqopha ividiyo yokushaya kusuka ohlangothini phakathi nesonto lokuqala bese kuphinda ngesonto lesine kwembula intuthuko ekulandeleni nasekubekeni isikhathi. Abasebenzisi ababona izinkinga zemishini bathuthuka ngokushesha ngokushesha ngohlelo.
Ukukhetha Umshini Wokugwedla Ofanele Wohlelo Lwezinsuku Ezingama-30
Uhlelo lokuzivocavoca lusebenza nanoma yimuphi umshini wokugwedla obonisa izinga lokushaya kanye nesikhathi. Abagwedli bokumelana nomoya banikeza ukumelana okuguquguqukayo okwanda ngomzamo, okwenza bafanelekele ukuqeqeshwa kwesikhashana lapho kudingeka khona izinguquko zokumelana okusheshayo. Abagwedli bokumelana nomagnetic banikeza ukucindezeleka okuqhubekayo kungakhathaliseki isivinini sokushaya, okusiza abaqalayo ukugcina imishini ebushelelezi ngesikhathi sesigaba sesisekelo.
Ngenselele yezinsuku ezingu-30, imishini enesibonisi esicacile sejubane lokushaya kanye nesihlalo esikhululekile ibalulekile. Iphedi yesihlalo kufanele ivumele izikhathi ezinde ngaphandle kokungakhululeki, futhi izitebhisi zezinyawo kufanele zivumelane nosayizi wezicathulo ezahlukene ngaphandle kwezindawo zokucindezela.
Ukuvimbela Amaphutha Okuzivocavoca Avamile Ekugwedleni
Amaphutha amathathu avela njalo phakathi kwabasebenzisi abaqala i-entshaumshini wokugwedlauhlelo lokuzivocavocaOkokuqala, ukuthembela ekudonseni izingalo kunokusebenzisa imilenze kudala ukukhathala kwemisipha kusenesikhathi futhi kunciphise amandla okukhipha. Imilenze ikhiqiza cishe amaphesenti angama-60 amandla okushaya, hhayi izingalo.
Okwesibili, ukusheshisa isigaba sokululama kunciphisa ubude besifo sohlangothi esiwusizo futhi kwandisa umthwalo wenhliziyo ngokungadingekile. Ukululama kufanele kuthathe isikhathi eside ngokuphindwe kabili kunesikhathi sokushayela. Indlela evamile yokubala i-1-2 ngesikhathi sokushayela kanye ne-1-2-3-4 ngesikhathi sokuphumula.
Okwesithathu, ukubamba isibambo ngokuqinile kakhulu kudala ukukhathala kwengalo futhi kudlulisela ukucindezeleka emahlombe nasentanyeni. Isibambo kufanele siphumule eminweni, izithupha zithinte kancane, zingasongelwanga ebhawudini.
Isiphetho: Ukungaguquguquki Kuletha Imiphumela Elinganisekayo Yokugwedla
Lolu hlelo lokuzivocavoca lomshini wokugwedla lwezinsuku ezingu-30 lunikeza indlela ehlelekile kusukela kumaseshini okwethula kuya ekuhlolweni kokusebenza. Ifomethi eqhubekayo yakha ubuchwepheshe kuqala, bese ibeka ukuqina kanye nokuqina ngesivinini esihambisana nesikhathi sokuzivumelanisa nesimo somzimba. Abasebenzisi abaqeda zonke izikhathi zokuzivivinya ezingu-20 ezihleliwe bangalindela ukuthuthuka okulinganiselwe emandleni okushaya, ukusebenza kahle kwenhliziyo, kanye nokukhishwa kwama-calories.
Ukusebenza kahle kohlelo kuncike ekulandeleni indlela yokushaya kwenhliziyo, ukuhlela njalo, kanye nomzamo oqotho phakathi neseshini ngayinye. Ukulandelela idatha ngesivinini sokushaya kwenhliziyo, isikhathi esihlukanisiwe, kanye nokushaya kwenhliziyo kokuphumula kunikeza izimpawu zentuthuko eqondile. Isivivinyo sesikhathi samamitha angu-5,000 ngosuku lwama-28 sinikeza isilinganiso sokusebenza esicacile semijikelezo yokuqeqeshwa yesikhathi esizayo.
Imibuzo Evame Ukubuzwa Mayelana Nezinhlelo Zokuzivocavoca Zomshini Wokugwedla
Ingabe abaqalayo bangaqala uhlelo lokuzivocavoca lomshini wokugwedla lwezinsuku ezingu-30?
Yebo. Lolu hlelo lwenzelwe abaqalayo abangenalo ulwazi lokugwedla ngaphambili. Isonto lokuqala lakha imishini yokushaya ngamandla aphansi ngamaseshini amafushane njengemizuzu eyi-10. Izinga lokuqhubeka livumela uhlelo lwenhliziyo nemisipha ukuthi ivumelane ngaphambi kokuba umsebenzi wokuqina ngamandla uqale ngesonto lesibili.
Mangaki amakhalori ashiswa yinselele yokugwedla yezinsuku ezingu-30?
Umuntu onesisindo esingamakhilogremu angu-155 ushisa cishe amakhalori angu-5,000 kuya ku-6,000 kuzo zonke izikhathi ezingu-20 ohlelweni lwezinsuku ezingu-30. Ukusha kwamakhalori ngeseshini kuyanda kusuka kumakhalori angaba ngu-180-220 ngesonto lokuqala kuya kumakhalori angu-250-300 ngesonto lesine njengoba isikhathi sokuzivocavoca kanye nokuqina kukhuphuka.
Kufanele kube yini i-damper setting yokuzivocavoca komshini wokugwedla?
Isethingi ye-damper kufanele ihlale phakathi kuka-3 no-5 esikalini esingu-1 kuya ku-10 sokuzilolonga okujwayelekile. Izilungiselelo ze-damper eziphansi (1-3) zikhetha ukuthuthukiswa kobuchwepheshe kanye namazinga aphezulu okushaya. Izilungiselelo eziphakeme (6-10) zandisa ukumelana kodwa zikhuthaza isimo esibi. I-damper ilawula ukuhamba komoya, hhayi izinga lokumelana—amandla okushaya anquma ukumelana kwangempela.
Kufanele uphumule kangaki phakathi nohlelo lokugwedla lwezinsuku ezingu-30?
Lolu hlelo luhlanganisa izinsuku ezimbili zokuphumula ngesonto, kanye nosuku olulodwa lokululama okuphelele kanye nosuku olulodwa lokululama okusebenzayo njengokuhamba noma ukwelula kancane. Ukuphumula kuhlelwa ngendlela efanele ngemva kwemihlangano emikhulu ukuze kuvunyelwe ukulungiswa kwemisipha nokuvimbela ukuqeqeshwa ngokweqile.
Yiliphi izinga lokushaya kwenhliziyo okufanele umuntu oqalayo alisebenzise emshinini wokugwedla?
Abaqalayo kufanele balondoloze imivimbo engu-18-22 ngomzuzu phakathi nesonto lokuqala. Lokhu kushesha okuphansi ngamabomu kuphoqa ukugxila ekulandeleni kahle iphethini yokushayela yemilenze ne-core-arms. Izinga lokushaya lingakhuphuka kancane kancane liye ku-24-30 spm ngesonto lesine njengoba inqubo iba ngokuzenzakalelayo.
Kungakanani ukuthuthuka okungalindelwa ngemva kwezinsuku ezingu-30 zokugwedla?
Ukuthuthuka okuvamile kufaka phakathi isikhathi sokuhlukana kwamamitha angu-500 esisheshayo ngemizuzwana engu-8-12, ukwehla kwesilinganiso senhliziyo sokuphumula okungu-4-8 ngomzuzu, kanye nokwanda kwesikhathi sokugwedla esiqhubekayo kusukela kumaminithi angu-8-12 kuya kumaminithi angu-20-30. Ukusebenza kahle kwenhliziyo okulinganiselwe ngesilinganiso senhliziyo esingaphansi kwesilinganiso esiphezulu kuthuthuka ngamaphesenti angu-8-15.
Izinkomba kanye Nemithombo Yangaphandle
1. Ikolishi LaseMelika Lezokwelapha Zezemidlalo— Iziqondiso Zokuhlela Ukuzivocavoca kanye Nocwaningo Lokugwedla
2. Ukushicilelwa Kwezempilo eHarvard— Amanani Okushiswa Kwamakhalori Emishini Yokugwedla Neyokuzivocavoca
3. UMkhandlu WaseMelika Wokuzivocavoca— Ucwaningo Lokunamathela Kuhlelo Lokugwedla kanye Nokuhlela
Isikhathi sokuthunyelwe: Juni-23-2026