Ukulungiselela nokwazisa umzimba kungakusiza ukuphephile
Ngokwesifundo se-2014 esivela eYunivesithi yaseRochester School of Medicine kanye neDentistry, abantu abangamaphesenti angu-19,4 abathanda ukuvivinya umzimba balimala ngesikhathi sokuqeqeshwa kwe-CrossFit , kanti amaphesenti angu-79.3 wezingoma kanye nomgijimi wezemidlalo abhekana nokulimala okubangelwa ukuhlukumezeka kwengcindezi kanye ne-tendinitis emisipha izinyembezi nezinyembezi.
Ngenkathi ukulimala kokuvame ukuvama ukuvame ukuqala, kunezinto eziyisikhombisa ezilula ongazenza ukuze usize uzigweme:
1. Yiba nomzimba ovamile
Kuyisikhathi esihle ukubona udokotela wakho ukuze avivinye umzimba ngaphambi kokuqala uhlelo lokuzivocavoca . Noma yimuphi umsebenzi omusha ungafaka ukucindezeleka emzimbeni wakho, ikakhulukazi amalunga akho kanye nesistimu yezinhliziyo. Isivivinyo samaminithi ayisithupha, isibonelo, singasiza ukucacisa ukulinganiselwa ongayifaka enhliziyweni yakho futhi uqondise isimiso esifanele sokuzivocavoca esekelwe ukuqina komzimba wakho.
2. Thola Umqeqeshi Wakho
Uma nje ungafuni ukuthi uqale kuphi, thola umqeqeshi wakho ongakusiza ukuthi uqale ngokuphepha futhi usize ukuhlela uhlelo lokuzivocavoca ngokusekelwe emigomweni ecacile (njengokulahlekelwa kwesisindo, ukwakha imisipha, noma ukufaneleka komzimba we-aerobic). Umqeqeshi ofanelekayo angakusiza ukuba ugweme imikhuba emibi eminingi ethinta ngisho nabadlali abahle kakhulu, okuvumela ukuba ugxile efomini kunesisindo ukuze uzuze imiphumela emihle kakhulu. Izikhathi ezimbalwa zehora elide zingase zibe yilokho okudingekayo.
3. Qala kancane kancane futhi ukwandise kancane kancane
Uma uqala ukuqala, akuyona into engavamile ukuba abantu baziphonsa ekuqeqeshweni ngokuqina okungagculiseki kuphela kodwa okulimazayo.
Qala ngokuzivocavoca okulinganisako kwemizuzu engama-20 ngetjhumi nambili ngesonto begodu ngokukhamba kwesikhathi wakha phezu kwelivi eliyisisekelo ngesonto. Ungakwazi futhi ukucacisa izinga lakho lokuqala lokuqina ngokusebenzisa isistimu ebizwa ngokuthi isikali sokuzikhandla esicatshangelwayo esilinganisela impendulo yakho yemvelo ekusebenziseni.
4. Ukufudumala Ngaphambi Kokuzivocavoca
Kuyamangaza ukuthi bangaki abantu abazogxila ekuqeqeshweni kwesisindo noma ukugijima kwezinyawo ngaphandle kokuphazamisa ukwelula noma ukuthola imisipha yabo ifudumele.
Ngisho noma ngabe usesimweni esihle kakhulu, imisipha yakho kanye namathenda akho azoqina lapho ufika okokuzivocavoca. Uma ungafudumali, usengozini noma uhlehlise uma kwenzeka ngokungahambi kahle noma ukuphikisana ngendlela engafanele. Ukufudumala kahle kuhamba ngendlela ende ukuvimbela lokhu futhi akudingi ngaphezu kokulula kancane, ukuhamba, noma ukusebenza imisipha enezinsimbi eziphansi ngokweqile noma amaqembu wokumelana .
5. Ungasebenzi ngokungazi lutho
Uzobe ushayela amakholori kanye nokwakhiwa kwesithukuthezi ngenkathi usebenzisa umzimba, ngakho kungani ungena nge-tank engenalutho? Nakuba ungafuni ukuzivocavoca masinyane emva kokudla okukhulu, ukudla amahora amabili ngaphambi kokudla okulungile kungenza uqiniseke ukuthi unamapayipi amaningi okusebenza. Okufanayo kusebenza ku-hydration. Zama ukuphuza ama-ounces angu-16 wamanzi amahora amabili ngaphambi kokuba usebenze futhi uthatha ama-sips engeziwe ukuze uphathe noma yikuphi uketshezi olulahlekile.
6. Gqoka for Sport Yakho
Kulimala okuningi kwezemidlalo ngenxa yokuntuleka kwemishini efanele, kubandakanya izingubo nezicathulo abantu abazigqoka. Noma yikuphi umsebenzi owenzayo, qiniseka ukuthi uhlome izingubo nezicathulo ezifanele kulowo mdlalo. Kunesizathu, isibonelo, kungani ukuhamba ngebhayisikili kunamathebhu noma izingubo ezithile zenzelwe ukujula.
Awudingi ukuchitha inhlanhla ukuthola uphawu "olufanele", into nje ehlinzeka ngokuvikelwa okuphelele ngokumelene nomthelela, ukucindezeleka, noma ukushisa. Uma ungaqiniseki ukuthi yini ongayithola, khuluma nomqeqeshi ongakukhomba endleleni efanele.
7. Lalela Umzimba Wakho
"Akukho buhlungu, akukho mhlomulo" okungenzeka kube mantra yokuzivocavoca kunazo zonke. Ngenkathi ukuvivinya umzimba kungaba nzima, akufanele neze kube nzima. Uma uzizwa ubuhlungu kunoma yiluphi uhlobo, kufaka phakathi i-cramp noma "tweak" kungazelelwe, buyela emuva bese ulinika ukuphumula. Unganciphisa izisindo zakho noma uthuthele kwenye iqembu lezinsimba kuze kube yilapho umzimba wakho uhlomele kangcono ukubhekana nokucindezeleka.
Ngaphezu kwalokho, uma ugula ngamakhaza noma umkhuhlane, ungafaki ukucindezeleka okwengeziwe emzimbeni wakho. Ukuzivocavoca, ngokwemvelo yayo, kubangela ukuphendula okuzivikela ngomzimba njengoba imisipha yakho ikhokhiswa ngokuzivocavoca. Uma amasosha omzimba wakho ephansi, cishe uzozilimaza ngokuphuma. Ekugcineni, ukudluliselwa ngokweqile kungaba yingozi kakhulu emzimbeni wakho njengoba ungaqeqeshi ngokwanele. Phatha umzimba wakho ngomusa, futhi uvumele uphumule uma kudingeka.