Umhlahlandlela Wezinga Ngezinga Wokugibela Ibhayisikili Kwangaphakathi Okuhlelekile, Kusukela Ekugibeleni Kwakho Kokuqala Kuya Ezikhawulweni Zegesi Egcwele
TL;DR:Uhlelo oluhle lwebhayisikili elingashintshi lusekelwe ezikhundleni ezintathu ozilawulayo: ukuthi ugibela isikhathi esingakanani, ukuthi ucindezela kanzima kangakanani, nokuthi ufika kangaki. Abaqalayo kufanele baqale ngemizuzu eyi-15-20 yokugwedla kalula kabili noma kathathu ngesonto bese bengeza cishe imizuzu emi-5 noma iseshini eyodwa ngesonto. Umzamo obonwayo esikalini esingu-1-10 uyisilinganiso sokuqina esithembekile ngokuphelele, futhi ukugibela okuzinzile kufanele kube ngu-4-6 kuyilapho ukuqhuma kwezikhawu kukhuphukela ku-8-9. Abagibeli abaphakathi bathola okuningi emsebenzini we-tempo kanye nomkhawulo, kuyilapho abagibeli abathuthukile bedinga iseshini ye-HIIT ne-Tabata ehlelekile. Usuku olulodwa noma ezimbili ezinzima zekhefu ngesonto, lapho ukululama phakathi kwazo, kudlula ukugaya iseshini ngayinye ngomzamo ophakathi.
Yini Eyenza Uhlelo Lokuzivocavoca Ngebhayisikili Olungaguquki Lusebenze Ngempela?
Iningi labantu alidingi uhlelo oluyinkimbinkimbi; badinga isakhiwo esiphindaphindwayo kanye nesizathu sokwenza iseshini elandelayo ibe nzima kancane kuneyokugcina. Uhlelo lusebenza uma luhlonipha izimiso ezintathu. Okokuqala, ukuqina kubekwa umzamo obonwayo, hhayi ngenombolo yokumelana engahleliwe. Okwesibili, ivolumu ikhula kancane kancane, ngoba umzimba uzivumelanisa nokucindezeleka kuphela lapho ukucindezeleka kwanda ngemithamo emincane, engabuyiselwa. Okwesithathu, uhlelo luhambisana nezinga lamanje lomgibeli, ngoba umgibeli oqalayo ophonswe ekugijimeni uyayeka, futhi umgibeli othuthukile oqhubeka nokujikeleza okulula uyama.
Umzamo obonwayo, olinganiswa esikalini se-Borg 1-10, uyithuluzi elingahlonishwa kakhulu ekugibeleni ngebhayisikili ngaphakathi, ngoba uhamba nawe kuyo yonke ibhayisikili nakuwo wonke amasethingi okumelana.Isilinganiso esingu-4-5 sisho ukuthi ungabamba ingxoxo, u-6-7 usho imisho emifushane kuphela, kanti u-8-9 usho ukuthi ukukhuluma akusebenzi. I-Cadence, elinganiswa ngokujikeleza ngomzuzu (RPM), iyisilinganiselo sesibili: u-60-80 RPM wokugibela okuzinzile, u-80-100 RPM kanye nokukhuphuka komsebenzi osheshayo. Isikhathi kanye nemvamisa kuqeda isithombe.
Ngichithe iminyaka engaphezu kweyishumi ngibuka abantu begibela amabhayisikili ezindaweni zokuzivocavoca emazwekazini amathathu, futhi abagibeli abathuthukayo abakaze babe yibo abane-console ekhangayo kakhulu. Yibo abanohlelo olubhalwe phansi kanye nomkhuba wokuvela. Lo mhlahlandlela ukunika lolo hlelo, ngezinga ngalinye, futhi yonke inqubo engezansi isebenzisa ama-dial amabili afanayo: isikhathi esihlalweni kanye nomzamo ongawuzwa.
Setha Ngaphambi Kokuthi Ugibele Ibhayisikili: Ukuhlolwa Kwebhayisikili Kwemizuzu Emibili
Ingxenye yezimo ezimbi zebhayisikili engizixazulula azizona izinkinga zokufaneleka nhlobo; ziyizinkinga zokufaneleka komzimba. Ukulungiswa okuthathu kuthatha imizuzu emibili futhi kushintsha konke mayelana nendlela uhambo oluzwakala ngayo.
- Ukuphakama kwesihlalo.Ngaphansi kwe-pedal stroke, idolo lakho kufanele liqonde cishe futhi ligobe kancane. Liphansi kakhulu futhi amadolo ayashaya; liphakeme kakhulu futhi izinqe ziyanyakaza eceleni.
- Ibanga lesihlalo.Uma i-pedal ishaya ngehora lesithathu, idolo lakho eliya phambili kufanele lihlale cishe ngaphezu kwephakathi kwe-pedal. Lokhu kuvikela amadolo ekucindezelekeni.
- Ukufinyelela kwebha yesibambo.Gcina ubambe kancane futhi ugobe indololwane ngendlela ekhululekile, ukuze amahlombe anganyuki aye ezindlebeni ngemva kwemizuzu eyishumi.
Ifakwe kahleibhayisikili eliqonde phezulu elinozibuthe lasekhayayakhelwe phezu kwalolu hlobo lokwakheka olulungisekayo, futhi ukululungisa kubaluleke kakhulu kunokuzivocavoca ngokwakho, ngoba uhambo lokuqala olubuhlungu luhlelo ozolushiya ngoLwesine. Kubagibeli abanenkinga yomhlane noma edolweni,ibhayisikili elilele phansiishintsha indawo ngokuphelele, isekele umhlane ongezansi futhi isakaze umthwalo emalungeni, yingakho abaqalayo abaningi nabagibeli asebekhulile beyikhetha.
Imizila Yabaqalayo: Yakha Isisekelo Kuqala
Isigaba sabaqalayo sinomsebenzi owodwa: ukwenza imizuzu engama-30 yokugwedla ngokungaguquki izwakale ijwayelekile. Yilowo umgomo wonke, futhi ufanelwe amasonto amane, hhayi elilodwa. Ithebula elingezansi ligcina yonke iseshini ngaphakathi kwendawo yengxoxo ukuze umzimba ufunde ukunyakaza kahle ngaphambi kokuba noma ubani awucele ukuba uhlupheke.
| Isonto | Izikhathi Ngeviki | Ubude besikhathi ngeSeshini ngayinye | I-Cadence | Umzamo (1-10) |
|---|---|---|---|---|
| 1 | 2-3 | imizuzu eyi-15 | 60-70 RPM | 4 |
| 2 | 3 | imizuzu engama-20 | 60-70 RPM | 4-5 |
| 3 | 3 | imizuzu engama-25 | 65-75 RPM | 5 |
| 4 | 3-4 | imizuzu engama-30 | 70-80 RPM | 5 |
Umzamo usebenzisa isikali se-Borg 1-10, lapho u-4-5 egcina umgibeli ekhuluma kahle.
Gcina ukumelana kulula ngokwanele ukuze ushayele kahle isikhathi sonke, futhi umelane nesifiso sokugijima iwashi. Iphuzu lala masonto amane ukuphindaphinda kanye nomkhuba, hhayi ukuqina.Ngenxa yokuthi uhambo olulula oluphindayo ludlula uhambo olunzima olugwemayo, isigaba sabaqalayo sidela ngamabomu injabulo yokufuna ukuhambisana.Ekupheleni kwesonto lesine, uhambo lwemizuzu engama-30 emzamweni wesi-5 kufanele luzwakale njengokuzifudumeza uma kuqhathaniswa nesonto lokuqala.
Imizila Ephakathi: Engeza Isikhathi Sokusebenza kanye Nomsebenzi Wokugoba
Uma imizuzu engama-30 yokugibela okulula isijwayelekile, izinzuzo ezilandelayo zivela ngokuchitha isikhathi ngaphansi nje futhi zisemaphethelweni angakhululekile. Abagibeli abaphakathi kufanele bagcine iseshini eyodwa noma ezimbili ezilula zokululama, bese befaka ungqimba ngezindlela ezimbili eziqinile: ijubane kanye nomkhawulo.
- Isikhathi sokugibela (imizuzu engama-30-40):bamba umzamo ongu-6-7 ku-80-90 RPM ukuze uthole ibhlogo eliyinhloko, ijubane eliyinselele kodwa eliqhubekayo. Lesi yisona sakhi esihle kakhulu sokukhuthazela okuzinzile.
- Izikhawu zomkhawulo (imizuzu engama-30):ngemva kokuzifudumeza, qeda imizamo engu-2-3 yemizuzu engu-8-10 emzamweni ongu-7-8, uhlukaniswe imizuzu engu-3-4 yokuphotha kalula. Lokhu kufundisa umzimba ukususa imikhiqizo yokukhathala ngokushesha.
- Uhambo oluhlukanisiwe olungalungile (imizuzu engama-30):gijima ingxenye yesibili kancane kuneyokuqala, uqede imizuzu emihlanu yokugcina ngomzamo wesi-8. Ukuzijwayeza ukuhamba ngesivinini kuyazuzisa kuzo zonke ezinye izivivinyo.
| Usuku | Ifomethi | Ibhulokhi Eyinhloko | Umzamo |
|---|---|---|---|
| UMsombuluko | I-Tempo | Imizuzu engama-30 iyaqhubeka | 6-7 |
| ULwesithathu | Izikhawu zomkhawulo | 2 x 10 min kanzima / 4 min lula | 7-8 |
| ULwesihlanu | Ukuhlukana okungalungile | Imizuzu engama-30, qeda ngokushesha | 5 ukuya phezulu kuya ku-8 |
| Impelasonto (ongakukhetha) | Ukujika okulula | imizuzu engama-30-40 | 4-5 |
Izinsuku ezimbili ezinzima nezinsuku ezimbili ezilula ziyindawo emnandi kwabaningi abaphakathi. Uma ukwazi ukuphatha izikhathi ezintathu kuphela, yeka ukujikeleza okulula, hhayi izikhawu.Ngenxa yokuthi izikhathi ezinzima zikhuthaza ukuzivumelanisa nezimo futhi izikhathi ezilula zikwenza kube nokwenzeka, ukunciphisa umsebenzi olula kuyiphutha abantu abaningi abaliqalayo ngaphambi kokufunda ngendlela enzima.
Izindlela Ezithuthukisiwe: Amaphiramidi e-HIIT, e-Tabata, kanye ne-Sprint
Abagibeli abaphambili badinga amandla angenakufinyelelwa yi-pedal stroke eqinile. Imizamo emifushane nephezulu iqoqa imicu yemisipha eshintshashintsha ngokushesha futhi idale uhlobo lwesikweletu se-oxygen esigcina injini ivutha ngemva kokuphela kweseshini.isifundo sokuqala seTabata kusukela ngo-1996kubonise ukuthi imizuzu emine kuphela yezikhawu eziphezulu ikhiqize izinzuzo ze-anaerobic kanye ne-aerobic ezifana nokuqeqeshwa okuhlala isikhathi eside, yingakho le fomethi isasebenza kuma-spin studio namuhla.
| Ifomethi | Isakhiwo | Isikhathi Esiphelele | Okuhle Kakhulu Kwaba |
|---|---|---|---|
| I-Tabata | ukuphumula okuphelele okungu-8 x 20 imizuzwana / ukuphumula okungu-10 imizuzwana | Imizuzu emi-4 (kanye nokufudumeza nokuphola) | Amandla aphezulu, izinsuku eziphelelwe yisikhathi |
| 30/30 HIIT | Ukuqina okungu-10 x 30 sec / kulula okungu-30 sec | Ibhulokhi yokusebenza yemizuzu eyi-10 | Ukukhuthazela ngesivinini, ukubekezelela i-lactate |
| Iphiramidi ye-sprint | 10-20-30-20-10 imizuzwana, ukuphumula okulinganayo | imizuzu eyi-12-15 | Ukuhamba ngesivinini, ukuqina kwengqondo |
| Ukukhuphuka okulingisiwe | 3-4 x 5 min ngokumelana okuphezulu, 50-60 RPM | imizuzu engama-20-25 | Amandla emilenze, ukukhuthazela kwemisipha |
Imithetho emibili igcina umsebenzi osezingeni eliphezulu ukhiqiza. Okokuqala, vala izinsuku eziqinile kakhulu zibe zimbili ngesonto futhi ungazihlanganisi ngokulandelana, ngoba inzuzo ifika ngesikhathi sokululama, hhayi ngesikhathi sokusheshisa. Okwesibili, fudumala kahle ngaphambi kwanoma yimuphi umzamo omkhulu; imilenze ebandayo neTabata azihlangani.Umoya nomaibhayisikili lomlandeliivuza umzamo wonke ngendlela imishini esebenza ngogesi kuphela engenakukwazi ngayo, ngoba ukumelana kuyakhuphuka nge-watt ngayinye eyengeziwe, okwenza i-sprint ngayinye ibe impendulo eqotho.Kubagibeli abafuna umfutho oqhutshwa abalandeli, umugqa wamabhayisikili abalandeli be-TAIKEE wakhelwe wona ngenhloso.
Izinhlelo Zamasonto Amathathu Ngokwenhloso
Izikhathi ezintathu ezifanayo zamasonto onke zingahlelwa ngezindlela ezintathu kuye ngokuthi ufunani. Ukwehla kwamafutha kuncike ekuvameni kanye nomthamo wamasonto onke; ukukhuthazela kuncike ekudlaleni okude okuzinzile; isivinini sincike ezikhawulweni. Nansi indlela isonto elishintsha ngayo.
| Igoli | Iseshini 1 | Iseshini 2 | Iseshini 3 | Iseshini 4 |
|---|---|---|---|---|
| Ukulahlekelwa amafutha | Izinzile imizuzu engama-30 (5) | Izikhawu zemizuzu engama-24 (8/3) | Izinzile imizuzu engama-35 (5) | Kulula imizuzu engama-30 (4) |
| Ukukhuthazela | Ukuqina okude imizuzu engu-45-60 (5-6) | Ithempelesha imizuzu engama-35 (6-7) | Ukuqina okude imizuzu engama-45 (5) | Ukujikijela okulula okungakhethwa |
| Isivinini | Iphiramidi ye-Sprint imizuzu eyi-15 (9) | Izinga lokushisa imizuzu engama-30 (6-7) | I-Tabata noma i-30/30 (8-9) | Ukujikeleza kokubuyisela imizuzu engama-20 (4) |
Izinombolo ezikubakaki ziyimizamo esikalini esingu-1-10; imigqa yezikhawu ibonisa umzamo onzima/wokubuyisa.
Uhlelo olulodwa, umgomo owodwa, amasonto ayisithupha kuya kwayisishiyagalombili ngaphambi kokushintsha. Ukuphishekela konke okuthathu ngesikhathi esisodwa kuyindlela esheshayo yokuthola lutho kukho.
Umthetho Wokulayishwa Okuqhubekayo
Intuthuko imane nje iwukugcwala ngokweqile, ukuphathwa. Uma uhambo luzwakala lunzima kakhulu namuhla njengoba lwalunjalo ngenyanga edlule, usuzivumelanise nezimo futhi uhlelo seluyekile ukusebenza.Ukwandisa ivolumu cishe ngamaphesenti ayi-10 ngesonto kuyisiqondiso esiphephile nesisekelwa kahle, ngoba ukugxuma okuncane kuyashaywa indiva futhi ukugxuma okukhulu kubangela ukulimala.
Engeza ukucindezeleka ngokulandelana okuhleliwe. Okokuqala yandisa isikhathi, kuze kufike esimisweni sakho esitholakalayo. Bese uphakamisa ukumelana ngenkathi ubambe i-cadence efanayo. Kuphela-ke phakamisa amandla ngokusunduza amazinga omzamo aphezulu ngaphakathi kweseshini. Lokhu kulandelana kugcina amalunga kanye nesistimu yenhliziyo nemithambo yegazi ikhula ngesinyathelo, kunokuba ucele amadolo ukuthi akhokhe isheke amaphaphu angakwazi ukulimboza. Idatha yethu yokuhlola isekela umqondo: ohlelweni lwebhayisikili lasekhaya lwe-TAIKEE lwamasonto ayishumi, abagibeli abangu-42 abalandela uhlelo oluqhubekayo baphakamise isilinganiso sabo seseshini kusukela kumaminithi angu-18 kuya kwangu-34, kanye nezinga elifanayo lokumelana elalizwakala njengo-6.8 ekuqaleni kokufundwa njengo-4.9 ekupheleni. Umshini awuzange ushintshe. Umgibeli wenza kanjalo.
Amaphutha Amahlanu Abasafufusa Avimbela Intuthuko
- Kukhulu kakhulu, kusenesikhathi.Ukuphinda kabili ivolumu yesonto lokuqala kuzwakala kuyiqhawe futhi kuphetha ngamadolo abuhlungu kanye nempelasonto elahlekile. Umthetho wamaphesenti ayi-10 ukhona ngenxa yalesi sizathu.
- Ukunyathela izipoki.Ukujika ngaphandle kokumelana ku-100 RPM kubonakala kumatasa futhi akufezi lutho. Engeza ukucindezeleka okwanele kangangokuthi ukujikeleza ngakunye kusho okuthile.
- Uhambo olufanayo kuze kube phakade.Ukuphinda ukujima okukodwa okukhululekile kuwukugcina umzimba uphilile, hhayi ukuqeqesha. Uhlelo kufanele lushintshe njalo emavikini ambalwa.
- Ukweqa ama-bookend.Ukugxuma ngqo emizamweni enzima kubanda, bese wehla ngaphandle kokuphola, yindlela ama-niggles amancane aba ngayo ukulimala kwangempela.
- Azikho izinsuku zokuphumula.Ukuqina komzimba kwakhiwe phakathi kwezikhathi, hhayi phakathi kwazo. Izinsuku ezimbili ezinzima kanye nokululama kwangempela kudlula izinsuku ezinhlanu eziphakathi, njalo.
Ukululama, Ukususa Amasonto Okulayisha, kanye Nesizathu Sokuba Kube Yilungu Lehlelo
Njalo ngeviki lesine, nciphisa umthwalo wokuqeqesha ngamaphesenti angu-30-40 bese uvumela umzimba ukuthi ulondoloze amasonto amathathu adlule omsebenzi. Lokhu kuwukudiliva, futhi kuzwakala kungalungile kumgibeli ozimisele, yingakho abantu abaningi bengakudli.Ngenxa yokuthi ukuzivumelanisa nezimo kwenzeka ngesikhathi sokuphumula kunokuba kube ngesikhathi sokuqeqeshwa, isonto lokukhulula umthwalo yilapho kuvela khona amasonto amathathu adlule entuthuko.
Qhubeka uhamba ngesikhathi sokuphumula, kodwa gcina kulula: izikhathi ezimfushane, umzamo omncane, mhlawumbe ukuhamba noma ukwelula esikhundleni sokugibela. Kufanele ubuye ngesonto elilandelayo uzizwa ukhaliphile, ungenacala. Abagibeli abahlela ukuphumula njalo yibo abasathuthuka ngonyaka olandelayo; abagibeli abaqhubeka nokugaya yibo abaseceleni kwentwasahlobo.
Indlela Yokwazi Ukuthi Uhlelo Luyasebenza
Intuthuko ebhayisikilini kulula ukuyikhohlwa uma uhlola isikali kuphela, ngoba ukuqina komzimba kuyathuthuka isikhathi eside ngaphambi kokuba isisindo somzimba sihambe. Landela izimpawu ezintathu eziphendula ekuqeqeshweni zingakapheli amasonto, bese uzihlola njalo emavikini amabili kunokuba uzihlole nsuku zonke.
| Isignali | Okufanele Ukulandelele | Umkhuba Onempilo |
|---|---|---|
| Umzamo wokumelana okuqinile | Isilinganiso (1-10) sokumelana okufanayo kanye ne-cadence | Iwa ngamaphuzu angu-1-2 emavikini angu-6-8 |
| Ubude bohambo | Iseshini ende ekhululekile nezinzile | Ikhula kancane kancane, bese ikhula kancane kancane ngokwedizayini |
| Isivinini sokutakula | Imizuzu yokubamba umoya wakho ngemva kwesikhashana esinzima | Kufinyeza isonto ngeviki |
Ngenxa yokuthi izimpawu ezimbili zokuqala ziyathuthuka zingakapheli amasonto amathathu, zinikeza umgibeli oshukumisekile ubufakazi bokuthi uhlelo lusebenza isikhathi eside ngaphambi kokuba noma yisiphi isibuko noma isikali sisebenze.Uma umzamo ohambisana nokumelana okufanayo wehla futhi ukululama kushesha, ukuqeqeshwa kufika lapho kufanele khona. Uma bobabili behluleka ukuhlola kabili okulandelanayo, sekuyisikhathi sokuqhubekisela phambili uhlelo ngokulandelana kokulayisha ngokweqile okungenhla.
Imibuzo Evame Ukubuzwa Mayelana Nezinhlelo Zokuzivocavoca Ngebhayisikili Ezingashintshi
Umuntu oqalayo kufanele agibele ibhayisikili elingashintshi isikhathi esingakanani?
Umuntu oqalayo kufanele aqale ngemizuzu eyi-15-20 ngomzamo omncane kuya kophakathi (cishe izikhathi ezi-4-5 esikalini se-1-10 Borg) kabili kuya kathathu ngesonto, bese engeza cishe imizuzu emi-5 noma iseshini eyodwa ngesonto. Iningi labaqalayo lifinyelela uhambo olukhululekile lwemizuzu engama-30 phakathi namasonto amane.
Ingabe imizuzu engama-30 ngosuku ngebhayisikili elingashukumi yanele?
Kubantu abaningi, imizuzu engama-30 ngosuku yanele ukuthuthukisa ukuqina komzimba nokusekela ukuphathwa kwesisindo, ikakhulukazi uma imihlangano embalwa isonto ngalinye yenziwa ngomzamo omkhulu. Ukungaguquguquki kwezinyanga kubaluleke kakhulu kunanoma yisiphi isikhathi seseshini esisodwa, futhi ngisho nemizuzu engama-20-30 izikhathi ezimbalwa ngesonto kuveza imiphumela elinganisekayo.
Iyini indlela enhle yokuzilolonga ngebhayisikili elingashukumi kwabaqalayo?
Ukuzilolonga okuhle kwabaqalayo kungukuchitha imizuzu engama-20 ngomzamo oqhubekayo, wengxoxo ongaba ngu-60-80 RPM nokumelana okulula, kuphele ngokupholisa okufushane okulula. Engeza imizuzu emi-5 ngesonto kuze kube yilapho uhambo lufika kumaminithi angama-30, ugcine umzamo uphansi ngokwanele ukukhuluma ngenkathi uphedula.
Kufanele ngenze kangaki i-HIIT ngebhayisikili elingashintshi?
Ukuqeqeshwa kwezikhawu eziqinile kakhulu kuyadingakala, ngakho-ke izikhathi ze-HIIT ezi-1 kuya kwezi-2 ngesonto zanele abagibeli abaningi, okungenani amahora angama-48 okululama phakathi kwazo. Abaqalayo kufanele bakhe isisekelo samasonto amane kuya kwayisithupha ngaphambi kokwengeza izikhawu, bese beqala ngemizamo emifushane nokuphumula isikhathi eside.
Ingabe ibhayisikili elingashintshi lingangisiza ukwehlisa isisindo?
Yebo. Ibhayisikili elingashintshi lishisa amakhalori angu-250-500 ngemizuzu engama-30 kuye ngesisindo somzimba kanye nomzamo, futhi alinawo umthelela omkhulu ngokwanele ukuze lisetshenziswe njalo. Ukwehla kwesisindo kusaxhomeke ekulinganiseni kwamandla jikelele, ngakho-ke imiphumela emikhulu ivela ekuhlanganiseni ukugibela njalo nemikhuba yokudla efanelekile.
Yisiphi isivinini (RPM) okufanele ngisisebenzise ebhayisikilini elingashintshi?
Lwela i-60-80 RPM ukuze ugibele ngokukhuthazela okuzinzile kanye ne-80-100 RPM noma ngaphezulu ukuze uthole izikhawu ezisheshayo kanye nomsebenzi wejubane. I-Cadence iqondene nawe, ngakho-ke inhloso engcono kakhulu ijubane ongalibamba kahle ngaphandle kokugxuma esihlalweni; ukusunduza kancane kancane i-cadence yakho ekhululekile phezulu kuthuthukisa ukusebenza kahle.
Ngingazi kanjani ukuthi ngisebenza kanzima ngokwanele ngaphandle kwesiqaphi sokushaya kwenhliziyo?
Sebenzisa umzamo obonakalayo esikalini esingu-1-10. Isilinganiso esingu-4-5 sisho ukuthi ungakhuluma ngokukhululeka, u-6-7 sisho ukuthi ungakhuluma ngemisho emifushane, kanti u-8-9 sisho ukuthi ukukhuluma cishe akunakwenzeka. Uhambo oluzinzile oluningi kufanele lube cishe ku-4-6, kanti izikhawu zikhuphukela ku-8-9 ukuze kube nokuqhuma okufushane.
Iphuzu elibalulekile:Uhlelo oluhle kakhulu lokuhamba ngebhayisikili elingashintshi yilolo ongalulandela. Qala lapho ukhona, engeza cishe amaphesenti ayi-10 ngesonto, gcina iningi lokugibela lixoxa futhi kube kanye noma okubili okunzima ngempela, bese uthatha isonto elilula njalo ngesine. Yenza lokho amasonto ayisishiyagalombili bese umshini uyeka ukuba umsebenzi bese uqala ukuba umkhuba.
Izinkomba kanye Nemithombo Yangaphandle
1. Ikolishi LaseMelika Lezokwelapha Zezemidlalo— Iziqondiso Zokuhlela Ukuzivocavoca kanye Nentuthuko
2. UMkhandlu WaseMelika Wokuzivocavoca- Uhlelo Lokugibela Ibhayisikili Langaphakathi Nokuzikhandla Okubonakalayo
3. UTabata nabanye, Imithi kanye neSayensi kwezemidlalo kanye nokuzivocavoca (1996)— Ukuqeqeshwa Okusheshayo Okunamandla
4. Umtholampilo waseMayo— Ukuqeqeshwa Kwesikhawu Esiphezulu: Izinzuzo Nokuphepha
5. I-World Health Organization— Iziqondiso Zomsebenzi Womzimba Zabantu Abadala
Isikhathi sokuthunyelwe: Agasti-20-2026