Ukugijima kuyimidlalo enhle yesondlo esincane. Awudingi amamaki amaningi nemishini. Kodwa uma uhlela ukuqala ukusebenza njalo, nansi ezinye izinto ezidingekayo ezizokwenza ukuthi ukugijima kwakho kukhululeke futhi kuphephe.
1 - Izinkinobho zokugijima
Ukugqoka izicathulo ezindala zokugijima noma izicathulo ezigijima ezingalungile uhlobo lwenyawo lwakho nesitayela esisebenzayo yisinye sezimbangela ezinkulu zokulimala . Iya esitolo esikhethekile esitolo lapho ochwepheshe bangakwazi ukuhlola uhlobo lwakho lonyawo nokusebenzisa isitayela bese wenza izincomo zezicathulo ezifanele kuwe. Ngisho noma unesithakazelo ekugijimeni okungahamba ngezicathulo, kusabalulekile ukuthi okungenani ubheke izicathulo zokugijima eziphansi ukuze uvikele izinyawo zakho uma ugijima ngaphandle.
2 - Izembatho zokugijima zobuciko zobuchwepheshe
Kungakhathaliseki ukuthi usebenza eshisayo noma kubanda, ukugqoka izingubo ezenziwe ngendwangu yobuchwepheshe kuzokusiza ukuba uhlale unomile futhi ukhululekile. Izinto zokwenza izinto zokwenza izinto, ezifana ne-DryFit, Thinsulate, Thermax, i-CoolMax, i-polypropolene, noma isilikhi, ziyokhipha isithukuthezi emzimbeni wakho.
Ukugwema ukotini kubalulekile ngoba uma izindwangu zikotini zimanzi, zizohlala zimanzi. Ngesikhathi sokushisa kwesimo sezulu esibanda , ukugijima emigqeni yobuchwepheshe kuyokusiza uhlale unomile futhi ufudumele. Esikhathini esishisayo sezulu sigijima , ukugqoka izingubo ezigubha ukujuluka kwakho kuzokusiza ukuvimbela ukushayela .
Futhi ubone: Okungahambisani Nokugijima
3 - Amasokisi Okugijima Okuhle
Uma ukhetha isisindo sokusebenza, isici esibaluleke kunazo zonke okufanele usicabangele yilona indaba. Njengempahla yakho egijima (bheka ngenhla), ufuna ukuhlala kude no-100% ukotini. Uma ugqoka amasokisi ekotini, lapho izinyawo zakho zikhukhuma noma uhamba emgodini, umswakama ngeke ulahlekele. Ukugqoka amasokisi ekotini ebusika kuzokwenza izinyawo zakho zizizwe zibandayo futhi zizwakala. Futhi zizobangela amabhansela ehlobo.
Izisokisi ezihamba kahle kakhulu zenziwe ezenziwe ngezinto zokwenziwa ezifana ne-polyester, i-acrylic, ne-CoolMax ngoba zizocwilisa umswakama. Ukugijima kwebusika , izingxube zoboya ezifana ne-SmartWool nazo zikhetha kahle. Abanye abagijimi bakhetha ukugqoka amasokisi angqimba amabili (i-Wright Socks ingumkhiqizo owodwa) wokuvikela ukuvikeleka kwe-blister.
4 - Amanzi
Uma uqhuba imizuzu engaphezu kwezingu-30, kubalulekile ukuthi udle amanzi ukuze uhlale unamanzi. Umthetho ojwayelekile wesithupha wokusetshenziswa kwamanzi ngesikhathi sokugijimela kwakho ukuphuza ama-oya angu-4 kuya kwangu-6 oketshezi njalo ngemizuzu engu-20 ngesikhathi ugijima. Uma ungenayo ukufinyelela kwamanzi emigwaqweni yakho yokugijima, kuzodingeka uthwale amanzi akho. Nazi ezinye amabhodlela amanzi namabhande ase-hydration ongawasebenzisa ukuze ubambe amanzi akho lapho ugijima.
5 - i-ID nemali
Udinga ukuhlala uphephile uma usebenza ngaphandle. Beka ilayisense yakho yokushayela ephaketheni lakho noma ephethe ibhande , noma ugqoke umaka we-ID esikhwameni sakho. Uma ugqoke umaki we-ID noma isongo, qiniseka ukuthi unenombolo yokuxhumana esiphuthumayo kuso. Kungumqondo omuhle wokuba nemali kuwe, uma kwenzeka kuphuthumayo. Isibonelo, uma unamama ukusuka ekhaya futhi isimo sezulu siphenduka okubi noma ukulimala kuqala ukukukhathaza, kungase kudingeke uthathe iklabhu noma ibhasi ekhaya, kunokuba usebenzise ingozi. Okunye imali eyengeziwe ingase ifinyeleleke uma udinga ukumisa futhi uthenge amanzi, i-Gatorade, ukudla , noma izinto zokusiza kuqala ngesikhathi ugijima.
I-6 - Running Watch
Iwashi egijima ihle kakhulu ngesikhathi sokugijima kwakho, ukuthatha ubukhazikhazi phakathi kwezinhlanga, kanye nezinye izinto. Nakuba ezinye izilindi ezigijima zingakwazi ukulandelela izinga lokushaya kwenhliziyo yakho, abagijimi abaqalayo abadingi lutho oluthandekayo. Kodwa i-watch elula ne-stop bese iqalisa inkinobho ingaba usizo kubagijimi ukuze bakwazi ukugijima isikhathi sabo futhi bayisebenzise ukukala izikhathi zokuhamba / ukuhamba .
7 - Ukuvikelwa kwelanga
Abagijimi bachitha isikhathi esiningi ngaphandle kwelanga, ngakho-ke kubalulekile ukuthi sithathe izinyathelo zokuvikela isikhumba sethu ekushiseni kwelanga. Sebenzisa i-sunscreen engenamanzi ene-SPF okungenani engu-15 futhi inikeza ukuvikelwa okubanzi kwe-spectrum, okusho ukuthi ivikela kumabili ama-UV ne-UVB. Amafomu okunamathela kahle ubuso bomgijimi ngoba i-sunscreen ngeke igijime emehlweni akho.
Ungase futhi ugqoke i-visor noma isikhwama sizokwenza ubuso bakho buvikeleke ngokwengeziwe. (Nakuba uzobe usudinga isikrini somswakama ebusweni bakho.) Sizosiza ekutholeni ukujuluka, ngakho-ke i-sunscreen ayifuni emehlweni akho. I-pair of UV-blocking izibuko ezibukekayo ezivulekayo inikeza ubuso bakho ukuvikelwa okunye futhi kusiza ukuvikela amehlo akho emisebeni yokulimaza kwelanga.