Ukulimala okuvame kakhulu kusetshenziswe ngokweqile, ukuqeqesha, izicathulo ezingalungile, noma iphutha le-biomechanical ekubunjweni komzimba nokunyakaza. Izindaba ezinhle ukuthi ukulimala okuningi kungavinjelwa. Landela lezi zinyathelo ukuze uzigcine emgwaqweni.
1. Gwema "Okwesabekayo"
Ukulimala okuningi okubangelwa yi-overtraining: amandla amakhulu kakhulu, amamayela amaningi kakhulu, maduze kakhulu.
Kubalulekile ukuhamba kalula uma ungeza ama-mileage noma amandla ekuqeqesheni kwakho. Akufanele ukwandise i-mileage yakho yamasonto onke ngaphezulu kuka-10% isonto ngalinye. Ungakwazi ukufaka imingcele yakho, kodwa kuzodingeka uthathe kancane kancane futhi ube nesineke. Ngokwakha kancane kancane, ungagcina ubuhlungu nokukhungatheka, futhi usufinyelele imigomo yakho. Vumela umqondo ovamile kanye nesimiso sokuqeqesha smart ukuthi sinquma kangakanani ukuthi kufanele usebenze.
2. Phatha Izinyawo Zakho Ngakwesokudla
Qinisekisa ukuthi izicathulo zakho azikhathali nokuthi unesibonelo esifanele sezinyawo zakho nesitayela esisebenzayo. Isihlangu esingalungile singakwandisa izinkinga ezikhona, kubangela ubuhlungu ezinyaweni, emilenzeni, emadolweni noma ezinqulwini. Ukugqoka izicathulo ezilahlekelwe ukukhishwa kwazo kungabangela nokulimala. Yiya esitolo esikhethekile esisebenzayo lapho ungakulungele khona izicathulo zokugijima , futhi uzithathele amamitha onke ama-350 kuya ku-350. Uma unenkinga ye-biomechanical ngezinyawo zakho, ungase ubheke ukuthi ulungele ukuphakanyiswa kwesithende noma ama-orthotics.
3. Thola indawo efanele
Uma usuphethe izicathulo ezifanele, ufuna ukuqinisekisa ukuthi uwasebenzisa endaweni engcono kakhulu . Kulungile, ufuna umhlaba ulandele ukwethuka, kunokuba uwudlulisele emilenzeni yakho. Gwema ukukhonjwa okuningi ngangokunokwenzeka: Kungama-10 izikhathi ezinzima njenge-asphalt futhi yindawo ebomvu yokusebenza.
Zama ukuthola utshani noma imigwaqo yokungcola ukuze uqhubekele, ikakhulukazi ekugijimeni kwakho okuphakeme kwe-mileage. Ukubambisana kubalulekile, futhi, ngoba ushintsho oluzenzekelayo endaweni entsha egijima kungabangela ukulimala. Uzophinde ufune ukugwema ukuguquka okunamandla, ngakho-ke ubheke amakhilomitha amancane nemigwaqo eqondile.
4. Hlala Ukhululekile
Uhlelo olululwayo olujwayelekile luzohamba ngendlela ende ekuvimbeleni ukulimala. Yiba nomdlandla mayelana nokwelula emva kokugijima kwakho - umzimba wakho uzokukhokhela uma uvila ngakho. Ukuzivocavoca njalo nge-roller foam noma enye ithuluzi lokusikhipha kungasiza ekuqedeni ukuqina kokusebenza ngemva kokugijima okuvamile phakathi kwabagijimi
5. Gcina ukulinganisela kwakho
Ukulimala ngezinye izikhathi kuvela lapho ubhala kakhulu emisipha yakho bese ukhohlwa abanye. Isibonelo, ubuhlungu begciwane ngezinye izikhathi kwenzeka ngoba ukugijima kuqinisa iminyango yakho emuva kunemilenze yangaphambili. I-quad yakho ebuthakathaka ayinamandla ngokwanele ukugcina i-kneecap yakho ihambele endaweni yayo efanele, ebangela ubuhlungu. Noma kunjalo, uma uqinisa ama- quads wakho, ubuhlungu buvame ukuphela. Awudingi ukuphakamisa isisindo esinzima ukwenza umehluko. Ukwenza imizuzu engu-15 yesisindo somzimba umzimba kabili kuya kathathu ngesonto kungenza umehluko omkhulu ngokuvimbela ukulimala.
6. Gwema Ukushaya Isithende
Ukushaywa isithende lapho izinyawo zakho zifika phambi kwezinyopho zakho, ngakho isithende sakho sishaya phansi kuqala. Okufanelekile, ufuna ukuhamba phakathi kwezinyawo. Ukushaywa kwesithende, okuyinto evamile phakathi kwabagijimi, kungabangela ukulimala njengokubukeka kwe- shin nobuhlungu obuhlangene. Ngempela, ucwaningo lwamuva luye lwathola ukuthi abagijimi abaqala ukushaya umhlaba ngokubambisana kwabo babhekana nokulimala kwamadolo kunabo abathandana nabo esithendeni. Kuyindlela ephansi kakhulu yokugijima ngoba ungaphakathi kwe-braking ngesinyathelo ngasinye, ngakho uchitha amandla amaningi.
Gxila ekufikeni komuntu oyedwa, ngezinyawo zakho ngqo ngaphansi komzimba wakho ngezinyathelo zonke.
Ukuguqa kwengalo emfushane, ephansi kuyisihluthulelo sokugcina umfutho wakho omfishane futhi usondele emhlabathini. Zama ukugcina izinyathelo zakho zilula futhi zishesha, njengokungathi uhamba ngamalahle ashisayo. Njengoba uqhubeka nokuhlala phakathi kwelanga, kuzoba lula futhi kungokwemvelo.
7. Qalisa Ngezinyawo Zakho Ukukhomba Ngokuqondile
Abagijimi abagijima ngezinyawo babonisa noma kungenzeka ukuthi bangabhekana nezindaba zezinyawo noma zamadolo. Ufuna uzame ukugwema noma yikuphi ukuphikisana noma ukuhamba komzimba lapho ugijima futhi ugcine izinyawo nezinyawo zakho zihamba phambili ngqo. Zama ukuhamba ngendlela eqondile, ukuze ukufakwa kwezinyawo zakho kufane phakathi komunye nomunye. Lokhu kuzonciphisa ukujikeleza noma ukuguqulwa kwamazinyo akho namadolo. Kulabo bagijimi abanezinyawo zabo ngokwemvelo abangena noma baphume, ukugijima ngezinyawo zakho ezikhomba ngqo bangase bazizwe bengokwemvelo ekuqaleni. Qhubeka uzama ngamasheya amancane okugijima kwakho futhi ekugcineni uzoqala ukuzizwa ukhululekile.
8. Ungadli
Ifomu elihle lomzimba eliphezulu lisho ukuhlala uqondile nokugcina amahlombe akho emuva futhi ekhululekile. Uma amahlombe akho ezingela, ngeke nje ube nokuphefumula okunzima kakhulu (ngoba isifuba sakho sicindezelekile), kodwa emuva kwakho kungase kuqale ukuphumula ngenkathi ugijima noma ngemuva kokuqeda. Ukuba nomnqopho oqinile kwenza kube lula ukugcina ukuma okuhle ngenkathi ugijima, ngakho qiniseka ukuthi usebenza ezinye izivivinyo zangaphakathi ekuqeqesheni kwakho. Ngesikhathi usugijima, yenza ukuthunyelwa kokuhlola uhlole yonke imitha noma kunjalo. Phakamisa amahlombe ezindlebeni zakho bese uwaphonsa phansi endaweni ekhululekile.
9. Gcina ikhanda lakho liqonde ngqo
Inhloko yakho ingase izwe, ikakhulukazi ekupheleni kwesikhathi eside. Kodwa uma ungayibambeli kahle, ungase uhlakulele izinkinga. Uma iguqisa kakhulu, ikhanda lakho libeka ubunzima emisipha yakho yentamo. Ukubeka ikhanda lakho kude kakhulu kungabangela ubuhlungu bentamo nobuhlungu. Kungacindezela isifuba sakho futhi kwenze kube nzima ukuphefumula. Kufanele ugcine ikhanda lakho ngaphezu kwamahlombe akho nezinkalo.
Uma ucabanga ukuthi ifomu lakho lokugijima lingasebenzisa usizo oluthile, kungase kudingeke ukuthi uthintane nodokotela noma umqeqeshi osebenzayo ukuze uthole iseluleko. Ungase udinge ukungenelela okunye ngokuzivocavoca okuhlosiwe ukulungisa ubuncipha obuthakathaka noma ukungalingani.
10. Qiniseka ukuthi Ulungele Ukubuyela
Ukuvimbela ukulimala kabusha, lula emuva ekuqeqesheni ngamanzi ajulile agijima , ngebhayisikili, noma usebenzisa umqeqeshi we-elliptical. Khuluma nodokotela wakho noma uchwepheshe wezempilo mayelana nokuthi kuphephile yini ukuqala ukusebenza futhi. Ukweqa ngokweqile kuyimbangela eyodwa yokulimala, ngakho zama ukukhumbula ukuthi inqubekela phambili ithatha isikhathi.