Ukwengeza ngokusheshisa ekuqeqeshweni kwakho kunezinzuzo eziningi, kufaka phakathi ukusebenza okuthuthukisiwe, ifomu, ukusebenza kahle, ukuzethemba, kanye nama- calories angaphezulu . Kodwa ukuvimbela ukulimala okugijima , kubalulekile ukuthi abagijimi bathathe izinyathelo ezithile zokuqapha ngaphambi kokuba bagxume ekuqeqesheni okusheshayo. Landela lezi zinyathelo ngaphambi kokuthi ungeze ngokusheshisa ekuqeqesheni kwakho.
1 - Sungula i-Good Running Base
Uma ungumgijimi oqala noma uthathe ikhefu elide ukusuka ekusebenzeni , kufanele usebenze ngokuqhubekayo (3-4 izikhathi ngesonto) okungenani izinyanga ezintathu ngaphambi kokuqala ukusheshisa.
2 - Khetha inkambo efanele kanye nendawo
Ngesikhathi sesisindo sejubane, awunamathuba okuba unakekele izingozi ezingase zibe khona ngoba ungase ungakhululekile kangcono kunakho ngesikhathi sokugijima kalula, futhi ugxile kakhulu emsebenzini wakho.
Ngakho-ke zama ukukhetha inkambo engenazo izimoto futhi ubheke indlela ebushelelekile, engavimbeleki. Isibonelo, kungenzeka ukuthi ugijima ngokushesha kangangokuthi awuboni ukuqhuma komgwaqo, izimpande emgwaqeni, noma izimpande zomuthi endleleni yokuthutha. Uma unayo ithrekhi ethintekayo (hlola esikoleni sakho esiphakeme), lokho kuyindlela enhle.
3 - Ukufudumala njalo
Qala njalo nge-5-10 imizuzu yokugijima kalula noma imishanguzo yokufudumala ngaphambi kokuthatha ijubane. I-pre-run warm-up ithola igazi lakho ligeleza, liphakamisa kancane izinga lokushaya kwenhliziyo yakho nokushisa, futhi uthola imisipha yakho ifudumele futhi ilungele ukuhamba.
Ukungena ngokusheshisa ngaphandle kokufudumala kwandisa amathuba akho okulimala. Ngisho noma ungalimala, ikhwalithi yakho yokuzivocavoca izokuhlupheka ngoba uzozizwa ungakhululekile uma uqala.
4 - Ungaqali Ngokushesha
Abagijimi abasha ngokusheshisa ngezinye izikhathi benza iphutha lokuhamba ngendlela enzima kakhulu futhi bashesha isikhathi ngasinye. Kufanele ufake umzamo omuhle kodwa ungagijimi ngokushesha kangangokuthi izinga lokuphefumula nenhliziyo yakho akupheli ngokuphelele. Zama ukusebenzisa izikhathi zakho ngokuzenzakalelayo ukuze okugcina kwakho kube umzamo ofanayo nowawokuqala. Uma uzizwa sengathi awunakho okushiye isikhathi sakho sokugcina noma imizuzu embalwa yokugcina ye- tempo run , ukwenze ngokusheshisa kakhulu.
5 - Gxila kuFomu Elifanele Lokuqalisa
Ukuqeqeshwa kwejubane kusiza ukuthuthukisa ama-biomechanics wakho nokusebenza ifomu, ngakho ungavumeli ifomu lakho lihlukane uma usebenza ngokushesha. Landela amathiphu okusebenza ngendlela efanele ngesikhathi sokusebenza kwakho ngesivinini.
6 - Phumla Usuku Emva
Ungalingwa ukuba usebenze kanzima izinsuku ezimbili ngokulandelana. Ungase uzizwe uhle ngosuku olulandelayo emva kokuvivinya umzimba, kepha umzimba wakho usaphila - kanti abanye abantu bazizwa behlushwa izinhlungu izinsuku ezimbili kamuva. Zinike isikhathi sokuphumula ngokuthatha usuku oluphelele lokuphumula noma ukwenza lula ukuqeqesha ngosuku ngemuva kokusebenza ngokusheshisa.
7 - Yenza isifundo esisodwa ngeviki ukuze uqale
Uma uqala ukuqala, ungafisi kakhulu futhi wenze izikhathi ezimbili zokusebenza ngesivinini ngesonto. Ukuqeqeshwa okusheshayo kwejubane kuhamba ngendlela ende - ngisho nje ukwengeza isikhathi esisodwa sokusheshisa kungenza umehluko omkhulu ekusebenzeni kwakho. Uma usuthuthukisa ukuqina kwakho nokuzethemba, ungangezelela esinye iseshini (kodwa, futhi, akalokothi izinsuku ezimbili zilandelane).
8 - Ungagudluli i-Cooldown yakho
Umshini wokugcina wamaminithi angu-5-10 ekupheleni kokuzivocavoca kwakho kubaluleke nakakhulu njengokufudumala kwakho. Ukugijima kalula noma ukuhamba ngemva kokuqeda ukusheshisa kwakho kuzokuvimbela igazi ukuba lihlanganise emilenzeni yakho futhi lisize ukukhipha i-lactic acid neminye imikhiqizo yokudoba emisipha yakho.