Indlela Yokubuyela Ngokuphepha Ekugijimeni
Ukulimala kungaba buhlungu, futhi kuphazamise kakhulu - ikakhulukazi uma uqeqesha umncintiswano omkhulu, njengemarathon . Ungase ucabange ukuthi ukuchitha isikhathi kuzobeka umncintiswano wakho engozini kodwa, empeleni, ukuxoshwa ngokulimala kungenza ukulimala kwakho kube nzima futhi kukugcine isikhathi eside kakhulu kunokuba ngabe uthathe izinyathelo ezifanele ekuqaleni kokulimala.
Ngakho kubalulekile ukuthi ubambe isikhathi sokusebenza futhi uqaphele ukuthi ukuphumula kuyingxenye ebaluleke kakhulu yenqubo yakho yokutakula.
Uma ukulimala kwakho kugcina ungasebenzi ngeviki, kufanele ukwazi ukubuyela emuva ekuqeqesheni kwakho ngaphandle kokulahlekelwa noma yikuphi. Kodwa ngemva kwesonto lokungaqeqeshi, uzoqala ukulahlekelwa imfanelo yakho. Kodwa ungavumeli ukwesaba ukukhipha isinqumo kukukwenza uqale ukugijima futhi ngaphambi kokuba uphulukiswe. Uma usuzwa ubuhlungu ngemuva kwesonto lokuphumula kanye nokunye ukuzitholela, kungumqondo omuhle wokuthola ukulimala kwakho kuhlolwe udokotela noma umuthi wezinto ezibonakalayo.
Cross-train esikhundleni sokugijima
Ngenkathi uphumula ukulimala kwakho, ukuqeqesha okuhamba phambili kuyindlela eyodwa ongasiza ngayo ukugcina impilo yakho. Kufanele wenze kuphela imisebenzi engenabuhlungu. Uma unodokotela noma ukunakekelwa komhlengikazi, qiniseka ukuthi uhlola naye ngemisebenzi ephephile. Ukuhamba ngebhayisikili nokubhukuda yizivivinyo ezinhle kakhulu ze-aerobic ezikuvimbela izinyawo zakho kodwa zinikeza ukuqeqeshwa okuhle.
Amanzi ajulile agijima , eyaziwa nangokuthi ukugijima kwe-aqua, angase abe umsebenzi omuhle kakhulu wokuqeqesha ngesikhathi se-hiatus ehlobene nokulimala ekusebenzeni. Udokotela wakho noma i-PT cishe bayotusa ukuvivinya umzimba ngenxa yokulimala okuningi okubangelwa ubuthakathaka bemisipha noma ukungalingani.
Ngisho noma uqeqesha njalo, uzolahlekelwa okungenani ukuqina komzimba ngemuva kwekhefu ekusebenzeni, ngoba ngeke usebenze imisipha yakho ehamba phambili njengoba unzima uma usebenza.
Umthetho jikelele wesithupha uyithatha cishe amaviki amabili okuqeqesha ukuba abuyele masonto onke kungabikho ukuzivocavoca.
Nciphisa emuva ku-Running
Iya kalula uma uqala ukubuyela ngoba ugijima kanzima, usengozini yokuzilimaza ngokwakho. Uma uke waphuma izicathulo zakho zokusebenza kuphela ngesonto noma ezimbili, qala cishe engxenyeni ibanga owawugijima ngaphambi kokulimala kwakho. Kumele ukwazi ukubuyisela ezingeni lakho langaphambili emavikini amabili kuya kwamane.
Uma usuphelile amaviki angaphezu kwamabili, kufanele ukhulule emuva kuwo . Qala ngokugijima / ukuhamba , ukushintsha phakathi kwezikhathi zokugijima nokuhamba. Njengoba udala ukukhuthazela, uzokwazi ukwandisa isikhathi esisebenza ngaso futhi unciphise isikhathi sakho sokuhamba.
Ukubhekana Nethonya Lokumzwela
Uma uthola ukuphumula ngokulimala okusebenzayo, uyazi kahle ukuthi ukusebenza kuyingxenye enkulu empilweni yakho. Cishe uzozizwa ucindezeleke kakhulu ngoba ukugijima kuyinkululeko yokucindezeleka kubantu abaningi. Zama ukungatholi isimo sengqondo se-"woe-is-me". Ukubheka okuhle kungasiza ukusheshisa ukutakula kwakho. Landela lawa macebiso ukusiza ukubhekana nokucindezeleka kwengqondo ngokungakwazi ukugijima.
Ukuqoqwa kwesiliva kwanoma yiliphi ukulimala ukuthi uzobonga ukuthi uphilile futhi uhamba kahle kakhulu uma ubuya.
Kodwa yiba nempumelelo emigomweni yakho kanye nezilindelo zakho futhi uthathe isikhathi sokuphumula esifanele. Ngiye ngabona abaningi abagijimi beqala ukugijima futhi uma ukulimala kwabo kungaphili kahle futhi baqeda ukuzilimaza ngokwabo. Yiba ohlakaniphile futhi ube nesineke futhi maduzane uzobuyela kwifomu lakho elidlule lokusebenza.