Indlela Yokusindiswa Ngemibala Ebandayo Yokushisa
Abanye abagijimi bakhetha ukuthatha isikhathi sebusika ekugijimeni, kodwa abanye bathanda ukuhlala bekhuthazwa ngokuqhubeka nokugijima ngezinyanga ezinzima. Nakuba eziningi zezulu ezibandayo ezisebenzayo amathiphu ezokuphepha (njengokuthi " ungagodli ") ziyasebenza emidlalweni yebusika, nansi ezinye izinto ezimbalwa okufanele uzikhumbule uma ugijima emncintiswaneni omnandi.
1 - Yenza i-warm-up.
Umshini wokufudumala wangaphambi komncintiswano kubaluleke kakhulu uma ugijima esimweni sezulu esibi . Ukufudumala okuhle kunciphisa izitsha zakho zegazi, ukuqinisekisa ukuthi imisipha yakho ihlinzekwa kahle nge-oxygen. Kubuye kuphakamisa izinga lokushisa kwemisipha yakho ukuze kube nokuguquguquka nokusebenza ngendlela efanele. Ngokukhuphula kancane kancane inhliziyo yakho, ukufudumala kuyasiza nokunciphisa ukucindezeleka enhliziyweni yakho uma uqala ukusebenza kwakho.
2 - Gqoka izingubo zokulahla ekuqaleni.
Ingxenye enkulu kunazo zonke mayelana nokugijima kwebusika ngokuvamile lapho kufanele uhlele umshwalense wakho ngaphambi kokuba umncintiswano uqale. Esikhundleni sokuchitha amandla amaningi okuqandisa ekuqaleni, zama ukuhlala ufudumele ngangokunokwenzeka. Uma wazi ukuthi uzobe usalinde isikhashana, gqoka ihembe elidala lemikhono lemikhono ngaphezulu kwengubo yakho yomjaho ukuze uthole ukufudumala okwengeziwe. Esikhundleni sokusibopha okhalweni lwakho futhi wengeze inqwaba eyengeziwe, ungayiphonsa kwenye yamanzi uma usufudumala. Ezinye izinhlanga ezinkulu zize zivumele abagijimi ukuba balahle izingubo ezengeziwe ekuqaleni ngoba baqoqa izingubo futhi banikele ekusizeni kwendawo.
Okuningi: Uhlu lokuPakisha iMarathon
3 - Gcina ikhanda lakho nezandla zifudumele ekuqaleni.
Ngisho noma ungacabangi ukuthi uzobe ugijimela isigqoko kanye namagilavu, kumele okungenani uwagqoke ekuqaleni, ngoba uzolahlekelwa ukushisa okukhulu ekhanda lakho nasemaphethelweni akho. Abanye abagijimi bathanda ukusebenzisa ukufudumala kwesandla emagulini abo ukuze bagcine izandla zabo ngaphezulu. Uma ufudumala kakhulu phakathi nomncintiswano, ungakwazi njalo ukukhipha ijaji lakho noma amaglavu bese uwabamba, uwafake ngemuva kwebhola lakho, noma uwadlulisele kwelinye lalabo abathokozelayo ngenkambo yomjaho.
4 - Ungakhohlwa ukuhambisa amanzi.
Kungenzeka ukuthi awukwazi izidingo zakho ze- hydration ngesikhathi sezindiza zezulu ezibandayo njengoba usufudumele. Kodwa usathuthumela, ngakho-ke qiniseka ukuthi umisa emanzini okuphuza futhi uphuza okungenani ama-ounces angu-6 wamanzi njalo emva kwemizuzu engu-20-25.
5 - Shintsha izingubo zakho ezimanzi emva komjaho.
Uma uthola imvula emvula, iqhwa, noma ukujuluka ngesikhathi sokuncintisana okubandayo, usengozini yokwanda kwe-hypothermia, ukwehlisa izinga lokushisa komzimba wakho. Letha iqoqo lezingubo eziningi ukuze ungashintsha ingubo yakho yomhlanga emva komncintiswano. Uma usola ukuthi i-hypothermia - ibonakala ngokuthuthumela okukhulu, ukulahlekelwa kokusebenzisana, inkulumo ephikisayo, nokukhathala - uthole ukwelashwa okuphuthumayo ngokushesha.
Futhi ubone: Amathiphu ama-5 wokugijima ebusuku