Ukukhanda ikhanda ngesikhathi noma ngemuva kokusebenza kujwayelekile, ikakhulukazi uma kusebenza eshisayo . Kungenzeka ukuthi kubangelwa eyodwa noma ngaphezulu kwalezi zici.
Ukwehla kwamanzi
Ukukhwabanisa kungaba uphawu lokuphelelwa amanzi , ngakho-ke qiniseka ukuthi uphuza ngokwanele ngaphambili, ngesikhathi nangemva kokugijima kwakho . Isimiso esiyisisekelo sesithupha ukuphuza ama-ounces amane kuya kwengu-20 njalo ngemizuzu engu-20 ngesikhathi ugijima.
Kodwa sebenzisa ukoma wakho njengomqondisi wakho-uma uzizwa ukomile, kufanele uphuze. Uma uqhuba imizuzu engaphezu kwengu-90, qinisekisa ukuthi uhlukile phakathi kweziphuzo zamanzi nezemidlalo , ngakho-ke ushintsha ama-electrolyte olahlekelwa yi-sweat. Ungakhohlwa ukuvuselelwa kabusha ngemva kokuqeda ukusebenza. Ukuhlola umchamo-uma umchamo wakho ubomvu omnyama, uphuze amanzi amaningi kuze kube ngumbala we-lemonade okhanyayo.
Ukukhanya kwelanga
Ilanga elikhanyayo lingabangela abantu abathile ukukhanda ikhanda. Ukuze usize ukuvimbela ikhanda (futhi uvikele isikhumba sakho namehlo ngesikhathi esisodwa), gqoka isigqoko esinamabalabubububu obumnyama obusebenzayo lapho usebenza emini. Zama ukusebenza emthunzini lapho kunokwenzeka.
Zivivinya ikhanda
Enye yezincazelo ezivame kakhulu izinhlungu zekhanda ngemuva kwesikhathi, ikakhulukazi eshisayo, ukuthi lezi zivivinya. Ingabe uthola izinhlungu zekhanda ezinhlangothini zombili zekhanda lakho ngesikhathi noma ngemva kokugijima kwakho? Kungase kube ukukhanda ikhanda.
Ukushaya ikhanda kuyenzeka kaningi lapho kusebenza eshisayo noma ezindaweni eziphakeme , futhi kuvamile phakathi kwabagijimi abanomlando womuntu siqu noma womndeni we-migraines.
Ngakho-ke yini ebangela lezi zikhanda zomzimba? Uma ugijima noma wenza olunye uhlobo lokuzivocavoca, imisipha ekhanda nasentanyeni yakho idinga igazi elingaphezulu ukuze lijikeleze.
Ngenxa yalokho, imithwalo yegazi kulezo zindawo ivuleka, okungaholela ekuhloleni ikhanda.
Ukuzivocavoca noma ukukhanda ikhanda ngokuvamile kungenabungozi futhi kungelashwa nge-over-the-counter-imithi yokusiza. Ungakwazi ukuwavimbela uma ugwema ukugijima ngesikhathi esishisayo sosuku (okuwumqondo omuhle ukuvimbela izifo ezihlobene nokushisa) futhi uqiniseke ukuthi uhamba kahle, kufaka phakathi ukubeka esikhundleni i-electrolytes elahlekile ngokuthuthumela.
Abanye abagijimi bathola impumuzo ngokwenza izikhali zabo, amahlombe futhi ikakhulukazi intamo yabo. Qinisekisa ukuthi wenza amanye ama- post-run stretches , emoyeni-conditioning uma kungenzeka noma emthunzini, okungenani.
Uma imithi yokuhlunguphazwa ngokweqile ingakhulumi izimpawu zakho, khuluma nochwepheshe wezempilo. Angase ancome imithi yokwelapha ikhanda ongayithatha ngaphambi kokuvivinya umzimba ukuvimbela ikhanda.
Nakuba iningi lezinwele zisebenza ngokweqile, ukungavamile ukusebenzisa ikhanda kungase kube isibonakaliso senkinga engathà sina yezokwelapha. Uma uqala ukuvivinya ikhanda kanye nanoma yiziphi izimpawu ezilandelayo, kufanele ukhulume nodokotela wakho ngalokhu: Izinwele zihlala isikhathi eside kunosuku, ukulahleka kwengqondo, intamo eqinile, umbono ophindwe kabili, ukuhlanza, ikhanda elilodwa ohlangothini olulodwa lwekhanda , noma isiqephu sokuqala senhloko ekhwabanisayo eyenzeka ngemva kweminyaka engu-40.
Imithombo:
> "Migraine" National Headache Foundation.