Enye noma izinsuku eziningi zokuphumula zingakha ukufaneleka kwakho ngokushesha
"Ngizwile ukuthi abagijimi kufanele bathathe okungenani usuku olulodwa ngesonto. Ingabe kunjalo?"
Enye yezinkinga ezingalungile phakathi kwabagijimi abafuna ukusheshisa ukuthi kufanele bagijime nsuku zonke. Eqinisweni, umzimba udinga ngempela izinsuku zokuphumula ukuze uvuselele futhi ulungise imisipha ukuze uqinise. Ngakho-ke, uma ugijima nsuku zonke ngaphandle kokuqeda izinsuku, ngeke ubone ukuthuthukiswa okuningi.
I-American College for Sports Medicine incoma ukuba kube nezinsuku ezimbili zokuphumula ngesonto ukuze unciphise ingozi yokulimala. Ukugijima kubeka ukucindezeleka okuningi emajoyini akho, futhi ukuthatha izinsuku zokuphumula kuzonikeza amalunga akho ithuba lokubuyisela kuzo zonke izikhukhula. Kuhle futhi ukuphumula ngokwengqondo ekusebenzeni, ngakho-ke awulahlekelwa isisusa ngokusebenza nsuku zonke.
Iningi labagijimi badinga okungenani elilodwa, ngisho nambili, izinsuku eziphuma ekusebenzeni nokunye ukuzivocavoca. Ucwaningo luye lwabonisa ukuthi ukuthatha, okungenani, usuku olulodwa ngaphandle kwesonto linciphisa imvamisa yokulimala ngokweqile , njengama- shin splints kanye nokuhlukunyezwa kwengcindezi .
Ngisho nabagijimi abakhulu kakhulu bathatha izinsuku zokuphumula, nakuba izinsuku zabo zokuphumula zivame ukubandakanya umsebenzi wokuqeqesha isiphambano esiphansi, njengokubhukuda. Lezo zinsuku zezinsuku zokuqeqesha zibhekwa njengezinsuku zokuphumula ngoba zinikeza amalunga nemisipha oyisebenzisayo uma usebenzisa ikhefu.
I-Easy-Hard Training Concept
Izinhlelo eziningi zokuqeqesha zenzelwe izinsuku ezinzima zokuzikhandla zilandelwa usuku lokuphumula noma usuku olulula lokuqeqeshwa.
Ukuzikhandla kungahle kube yinye ngesivinini esheshayo, isikhathi eside, noma kufaka phakathi izinselele ezifana namagquma. Uma noma yikuphi kokusebenza kwakho okusebenzayo kungena esigabeni esinzima-sosuku, kufanele uthathe usuku lokuphumula ngosuku olulandelayo. Umsebenzi onzima njengokuhamba kungasiza ekusebenziseni ubuhlungu besisindo ngenkathi kungabangeli ukucindezeleka emzimbeni wakho.
Izinsuku zokuphumula zinikeza umzimba wakho ithuba lokuzibandakanya ekusebenzeni kokuqeqeshwa kokugijima kwakho. Njengoba unselele imisipha yakho, ukhuthaza umzimba wakho ukulungisa nokukwakha imisipha emisha nokwakha igazi kulowo muscle. Ukuqina kwakho kuzothuthuka ngokushesha uma uthola ukulala ngokwanele futhi uhlele usuku lokuphumula ngemuva kwezinsuku zokuqeqesha ezikhuni.
Ukuzivocavoca okuhambisanayo noHlelo
Ufuna futhi ukugwema isifo se- "warrior" ngempelasonto lapho usebenza khona isikhathi eside, kanzima ngempelasonto, kungekho lutho phakathi. Uma uthola isimiso lapho usebenza khona nsuku zonke noma usebenza kuphela ngezimpelasonto, udinga isakhiwo esengeziwe. Hlala phansi ngekhalenda yakho bese uhlela izikhathi nezihambeli uzobe usebenza ngeviki. Hlela izinsuku zokuphumula ukuze uyingxenye yecebo. Mhlawumbe uzizwa ukhathazekile ngokuthi ukweqa usuku kuzoholela ekuqedeni ukuzibophezela kwakho ekusebenzeni. Uma ungakwazi ukubona ngeso lengqondo ngesimiso ongayikushiya, lokho kungasiza.
Okuningi ku-Running
- Kuthiwani Uma Ngisuka Ekugijimeni kweviki noma ngaphezulu?
- Ngingagijima Ngamaqanda?
- Indlela abagijima ngayo abangakugwema ukugula
- Amathiphu Wokugwema AmaGciwane E-Gym
Imithombo:
UMary D. Nadelen, MA, ATC. "Imiqondo Eyisisekelo Yokuvimbela Inhlekelele," i-American College of Sports Medicine, ngoJanuwari 10, 2012.
Ukulimala ngokweqile, i-Mayo Clinic, ngoFebruwari 9, 2016.