Ukuqeqeshwa okuphephile nokuphumelelayo kuwo wonke amazinga abadlali
Kungakhathaliseki ukuthi ungumvivinya omusha noma umdlali we-elite, kubalulekile ukukhumbuzwa imiqondo eyisisekelo yokuqeqesha futhi uthole iseluleko ngezikhathi ezithile. Isikhathi sakho sokuqeqesha sidinga ukusetshenziselwa kahle ukuthuthukisa impilo yakho kanye namakhono athile ezemidlalo. Sebenzisa lawa macebiso ukuqinisekisa ukuthi wenza okungcono kakhulu.
1. Qhathanisa Amakhono Akho Nezintshisekelo Zakho
Kumele ujabulele uhlelo lwakho lokuqeqesha noma mhlawumbe ngeke unamathele isikhathi eside ngokwanele ukubona imiphumela.
Esikhundleni sokukhetha uhlelo olujwayelekile noma ukwenza lokho abangani bakho abakwenzayo, lungisa isikhathi sakho sokuzivocavoca nokuqina ukuze kuhambisane nendlela yakho yokuphila nesimo sakho samanje sokuzivocavoca futhi ikuvumela ukuba uzibambe njengoba kudingeka. Okubaluleke kakhulu, thola isimiso sokuqeqeshwa okuhlangabezana nemigomo yakho siqu. Uma ungazi ukuthi ungaqala kuphi, ukusebenza nomqeqeshi womuntu siqu kunconywa kakhulu. Uma uphambili kakhulu, ukusebenzisa umqeqeshi wakho kuyindlela enhle yokuhlola uhlelo lwakho lokuzivocavoca.
2. Nciphisa
Ukuqeqesha ikakhulukazi ngokuvumelana nokugxila. Ngenkathi uhlelo lwezobuchwepheshe lwezinga lamanani, amashadi, namagrafu kusebenza kubadlali abazinikezele kunazo zonke, kungase kungadingeki kuwe. Uma uzizwa ukhululekile, yenza kube lula ukuqeqeshwa kwakho ukuze ushintshe ukusebenza okunamandla, okulula, okude, okufushane nokusebenzisa amakhono adingekayo emdlalweni wakho. Ngaphandle kwalokho, zama ukujabulela ukusebenza kwakho futhi ulalele umzimba wakho .
3. Gwema ukuxoshwa
Ukuvumela umzimba wakho ukuba uphumule kubalulekile njengokuqinisa isakhiwo nokukhuthazela.
Awunamandla ngokuhlala uqeqesha kanzima. Uzokwakha ukufaneleka ngokushintsha ukusebenza nokuthola kabusha. Indlela engcono kakhulu yokugwema ukudlula ngokweqile ukulalela umzimba wakho. Uma izinga lakho lenhliziyo lihlala liphakeme ngemva kokuphumula ebusuku, uma imilenze yakho izwa isindayo, futhi uma isisusa sakho siphelile, ungadinga ukuphumula okwengeziwe.
Kulabo abaqeqesha unyaka wonke, kuwukuhlakanipha ukuthatha isonto zonke izinyanga ezintathu. Lesi yisikhathi sokushintsha isimiso sakho.
4. Ukushintsha
Vary ukusebenza kwakho, ijubane, nokuqina ukuze ujabulele isimiso sokuzivocavoca kahle esingahle sibe nomphumela wokushisa noma ama-plateaus. Okunye ukuqeqeshwa okujulile kanye nesikhathi usuku nosuku. Kungakhathaliseki ukuthi ijubane lakho noma umgomo wakho, uhlelo lwakho lokuqeqesha kufanele lufake ukuxuba kwezinsuku zokuqeqesha. Ngisho nezinhlelo zokuqeqesha ezinhle kakhulu zizolahlekelwa kancane kancane uma ungahambisani nesimiso sakho. Lokhu kungaba kuhle kulabo abafuna nje ukugcina ukuqina noma ukuhlala bephilile, kodwa uma ufuna ukuthuthukisa, udinga ukuhluka. Okuhle, ukusebenza kufanele kuguqulwe njalo ngenyanga. Ukuqeqeshwa komnqamulajuqu kungenye indlela enhle yokushintsha isimiso sakho futhi uthuthukise impilo yakho.
5. Yiba Flexible
Uma ulahlekelwa usuku lokuqeqesha, ungakhathazeki, qhubeka uqhubeka ohlelweni lwakho lokuqeqesha. Kuyinto yokuvumelana noma ukuqeqesha kwakho, kunokuba kube nomsebenzi owodwa, okubalulekile
6. Hlela imigomo engokoqobo
Kubalulekile ukuthola ibhalansi phakathi kokufunayo nokuthi yini okwazi ukuyenza uma ubeka imigomo yokuzivocavoca . Ungase ufune ukubeka okusemandleni akho kuwo wonke umncintiswano ongena kuwo, kodwa mhlawumbe akuyona into engokoqobo.
Qiniseka ngokuqina kwakho kwamanje nokukwazi kwakho. Ungase ufune ukuqhuba i-marathon ngonyaka ozayo, kodwa uma ungenaso isikhathi sokuqeqesha okungaphezu kwehora kathathu ngesonto, lowo mgomo awukho ngempela. Uma ungumuntu omusha kumdlalo noma umkhuba wokuzivocavoca, yiba nesibindi ngokulinganisa kwakho kuze kube yilapho wazi ukuthi ungakwenza kanjani, ngaphandle kwalokho, ulungele ukulimala.
7. Yiba nesineke
Kuthatha isikhathi nokuvumelana ukuqinisa ukuqina nokusebenza, ngakho gwema ukuwela engqondweni yokuthi okuningi kuhlale kungcono. Uzophela kuphela ukulimala noma ukukhathazeka.
8. Hlanganisa
Ngisho noma uqala ngokusebenza okufutshane, kubalulekile ukuzenza njalo, izinsuku eziningana ngesonto.
Gwema ukuhlukunyezwa ngempelasonto i-warrior syndrome yokusebenza isikhathi eside futhi kanzima kuphela ngezimpelasonto futhi ungenzi lutho phakathi nesonto. Ukulimala kuvame kakhulu kulabo abangavumelani nokuzivocavoca.
9. Ukudla okunomsoco kuyimfuneko
Ukudla kwezemidlalo kanye ne-hydration kuyindlela ende yokuthuthukisa ikhono lakho lokuzivocavoca nokuqeqesha. Uma usebenzisa isimiso sokuzivocavoca njalo, yisikhathi esihle sokuphinda ubuyekeze imikhuba yakho yokudla futhi ufunde izindlela ezidlayo zokudla.
Sebenzisa Imishini Efanelekayo
Ukuvikela ukulimala kwezemidlalo kuqala ngemishini efanele. Kungakhathaliseki ukuthi yimiphi imidlalo noma ukuzivocavoca okwenzayo, kudingeka uqinisekise ukuthi imishini yakho nezicathulo zihambisana kahle. Ungagijimi izicathulo ezigugile noma ugibele ibhayisikili elifanele ukugula. Amaphethini, izigqoko, abalindi bomlomo ezenziwe ukusiza ukuvikela abagijimi nazo zonke izinto ezifanele zokuphepha kwezemidlalo kufanele zigugu futhi zilungele kahle.
> Imithombo:
> I-American Dietetic Association, Izidakamizwa zaseCanada, i-American College of Sports Medicine, uRodriguez NR, i-DiMarco NM, i-Langley S. American College of Medicine Position Stand: Ukudla okunempilo nokusebenza kwezemidlalo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (3): 709-731. i-doi: 10.1249 / mss.0b013e31890eb86.
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.
> Kreher JB, Schwartz JB. Ukweqa i-Syndrome: Umhlahlandlela Owusizo. Ezempilo zezemidlalo . 2012; 4 (2): 128-138. i-doi: 10.1177 / 1941738111434406.