Kungenzeka ukuthi ufunde ngabagijimi abenza amaphutha okugijima , amaphutha wefomu , noma ukudala izinkinga zokudla okunomsoco . Kodwa kuthiwani ngabagijimi abenza kahle? Abagijimi abaphumelelayo bayagwema kanjani ukulimala, baqhube izinhlanga eziphumelelayo, futhi bahlale benesifiso sokuqhubeka begijima? Nazi ezinye imikhuba yabagijimi abaphumelelayo abagcina begijima bephilile futhi bejabule.
1 - Isimo: Qalisa ekuseni
Ucwaningo luye lwabonisa ukuthi abagijimi abagijima njalo ekuseni baqhubeka begijima ngokuqhubekayo ngaphezu kwesikhathi kunabo abavame ukugijima kusihlwa. Kunengqondo. Ekuseni kunengqondo ukuthi kungenzeka futhi izinhlelo zakho cishe zingenakwenzeka. Kube nezinsuku eziningi lapho ngihlela ukugijima kusihlwa bese ngibambe iqhaza ukusebenza noma okuthile kuvela futhi ngiyeqa ukugijima kwami.
Enye inzuzo yokugijima ekuseni ukuthi yinto evame kakhulu kunazo zonke ngosuku, okuyinto enhle uma usebenza ngaphandle kwesimo sezulu esifudumele. Uma ungewona umgijimi wasekuseni, zama amanye alawa macebiso ukuze usebenze ekuseni .
2 - Indlela: Ukugcina ifomu elihle lomzimba eliphezulu
Abagijimi abaphumelelayo bayazi ukuthi ifomu elihle lomzimba eliphakeme libalulekile ekusebenzeni ngokuphumelelayo nangokunethezeka. Ifomu elingaphansi lomzimba elingenhla lingabangela ubuhlungu emuva
Nazi amathiphu ambalwa ukuqinisekisa ukuthi umzimba wakho okhululekile ukhululekile futhi usebenzisa ifomu elifanele lomzimba eliphezulu:
- Gcina izingalo zakho ziboshwe ku-elbow ngecala elingama-90 degree.
- Gxuma izingalo zakho noma uphakamise amahlombe akho ezindlebeni zakho zonke amakhilomitha noma ngaphezulu, bese uzibuyisela esimweni esihle, sikhululekile.
- Gcina izandla zakho enkundleni engavamile, njengokungathi ubambe iqanda futhi ungafuni ukuliphula. Uma unayo emgqeni onzima, leyo nsipho izokhipha ingalo yakho futhi iholele ekuxhaseni emahlombe akho.
- Uma uthola ukuzingela okuningi ngesikhathi ugijima uma uqala ukhathala, kungase kudingeke usebenze ekuqiniseni umgomo wakho. Zama ezinye zalezi zivivinyo zokuqinisa okuyisisekelo .
3 - Isimo: Ukuhlala uhlaziyekile ngesikhathi sokugijima
Abagijimi abahlakaniphile nabaphumelelayo bayazi ukuthi badinga ukuhlala bahlanza amanzi ngesikhathi sokugijima isikhathi esingaphezu kwemizuzu engu-30 ukugwema imiphumela yokuphelelwa amandla kwamanzi . Izincomo zamanzi ezigijima zamanje zithi kufanele "zilalele ukoma" futhi ziphuze lapho umlomo wazo omile futhi bazizwa isidingo sokuphuza. Hlola izinketho zokusebenzisa amabhande namabhodlela wamanzi aphethwe ngesandla ukuze ungabi nasizathu sokungahlali u-hydrated uma ugijima.
4 - Isimo: Ukuqeqeshwa kwamandla okuphindwe kabili ngesonto
Ukuqeqeshwa kwamandla okwandisa amandla emisipha bese uthola toned (hhayi bulky) kungasiza kakhulu abagijimi ukunciphisa ingozi yabo yokulimala futhi ngcono ukusebenza.
Bonke abagijimi bangazuza ekuqeqeshweni kwamandla 1-2x ngesonto ukwakha amandla nokukhuthazela nokuthuthukisa ukumelana nokulimala. Nazi ezinye izenzo ongazisebenzisa ekwenzeni kwakho:
- Ukuzivocavoca okujwayelekile kwama-Runners
- Imizimba Ephezulu Yezigijimi zabagijimi
- Ukuqinisa Ukuzivocavoca Ukuvimbela Ukuhlupheka Knee
- Ukuzivocavoca okuyisisekelo kwama-Runners
- I-Yoga ihamba kubagijimi
5 - Isimo: Ukulala ngokwanele
Ukulala kubalulekile kunoma ubani ozama ukuphila ngendlela enempilo, kodwa kubaluleke kakhulu kubagijimi ngenxa yezidingo esizibeka emizimbeni yethu. Abagijimi abaphumelelayo bathola ubuthongo obuningi ukuze imizimba yabo ikwazi ukuphola futhi bazizwa beqabulekile futhi banamandla ngenxa yokugijima kwabo okulandelayo.
- Hlela amahora angu-7-8 wekhwalithi yokulala ebusuku - inani elifanele kubantu abaningi abadala. Uma ungasondelene nalokhu ngesilinganiso sakho samanje sokulala, zama ukwandisa isikhathi sakho sokulala ngezinyathelo ezincane. Hlela imizuzu engaba ngu-20 ubusuku obunye ngesonto elilodwa, bese uqhubeka ungeze amaminithi ayishumi ngaphezulu ngesonto uze ufinyelele inani eliphakanyisiwe.
- Zama ukuthi ungasondeli kakhulu ukulala. Nakuba ukuzivocavoca njalo kuzokusiza ukuthi ulale kangcono, kungcono ukuqedela ukuqeqeshwa kwakho okungenani amahora ambalwa ngaphambi kokulala.
- Akufanele ulale ulambile, kodwa zama ukugwema ukudla okunzima ngaphambi kokulala. Isisu esisodwa singakugcina uphapheme. Qedela ukudla amahora angu-2-3 ngaphambi kokushaya ifoni.
- Misa isimiso sokuphumula ngaphambi kokulala, njengokuthatha amanzi okufudumala bese ufunda incwadi noma ulalele umculo otholile. Zama ukubuka i-TV ngaphambi kokuzama ukulala.
Futhi ubone: Imikhuba emibi yokusebenza (nokuthi ungawachitha kanjani)