Amathiphu asheshayo
- Thatha izinyathelo ezimfushane, ezisheshayo, ezithulile.
- Gijima umile ngamahlombe axegayo, aphansi.
- Ungengezi ngaphezu kwamaphesenti ayishumi iviki ngalinye.
Ukugijima kokuqala okumbalwa ngokuvamile kumbi kancane. Ukuphefumula kwakho kuzwakala kakhulu, imilenze yakho izwakala isinda, futhi kwenye indawo eduze nebhlokhi lesibili uqala ukuzibuza ukuthi ngabe wonke umuntu ukwenza kubukeke kunzima kangaka. Abakwenzi, phecelezi. Bavele baqala ngaphambi kwakho.
Nazi izindaba ezinhle. Ukugijima kungenye yezinto ezingokwemvelo kakhulu umzimba womuntu owenza, futhi usuvele wazi indlela. Indlela enhle ayikho mayelana nokubukeka njenge-Olympian. Kumayelana nemikhuba emincane embalwa evumela umzimba wakho ukumunca umsebenzi ngokulinganayo, ukuze uqede ukugijima uzizwa usebenzile, hhayi ucekekile. Uma izingxenye ezehlukene zomzimba wakho zinyakaza ndawonye kahle, uthola okwengeziwe esinyathelweni ngasinye futhi unika ukulimala amathuba amancane.
Ake sihambe kokubalulekile ngempela, kusuka phansi kuya phezulu.
Thatha izinyathelo ezimfushane, ezisheshayo
Uma ushintsha into eyodwa, shintsha lokhu. Abagijimi abasha bavame ukuqhelisela unyawo lwabo phambi komzimba kakhulu, behlala kanzima esithendeni umlenze uqondiswe uqinile. Lokho kufinyelela okude kwenza njengebhuleki elincane kusinyathelo ngasinye, futhi kuthumela ukuzamazama phezulu edolweni.
Isixazululo ukuthatha izinyathelo ezimfushane kancane nezisheshayo kancane. Abaqeqeshi bakukala lokhu njenge-cadence, inani lezinyathelo ozithathayo ngomzuzu. Iningi labagijimi abanolwazi lihlala cishe ezinyathelweni ezingu-170 kuya ku-180 ngomzuzu, futhi i-American College of Sports Medicine iphawula ukuthi ukukhuphula i-cadence yakho ngisho kancane kuvame ukuletha izinzuzo zangempela zomshini. Ucwaningo luthole ukuthi ukwenza isinyathelo sakho sibe sifushane cishe ngamaphesenti ayishumi kunganciphisa ngokubalulekile umthwalo odlula edolweni ngesinyathelo ngasinye.
Vumela unyawo lwakho luhlale phansi buthule
Isikhombiso esiwusizo ukumane ugijime buthule. Uma izinyawo zakho zishaya noma zigxobha indlela, uhlala kanzima. Hlose ukuhlala phansi kalula, unyawo lwakho lwehla luya maphakathi nonyawo kunokushayeka esithendeni. Akudingeki ukhathazeke ngengaphambili konyawo ngokumelene nesithende. Ukuthula nokukhanya kwenza umsebenzi omningi kuwe.
Yima umile futhi wencike kancane
Cabanga ngokwencika okumnene phambili okuvela emzimbeni wakho wonke, njengesihlahla esithamba kancane emoyeni, hhayi ukugoba okhalweni. Gcina ikhanda lakho liphakeme namehlo akho phambili, hhayi phansi ezicathulweni zakho. Iqhinga elilula ukucabanga intambo egijima phezulu emgogodleni wakho iphume esicongweni sekhanda lakho, ikuphakamisa umile. Faka isilevu sakho kancane ukuze ungaholi ngentamo yakho.
Amahlombe akho kufanele ahlale exegile, ephansi. Qaphela uma esekhuphukele ezindlebeni zakho (azokwenza, ikakhulukazi uma usukhathele) bese uwadedela awe.
Xegisa izingalo zakho
Izingalo zakho azihambeli nje. Zigcine zigobe cishe engosini eqondile bese uziyendezisa phambili nasemuva emaceleni akho, hhayi ngaphesheya kwesifuba sakho. Ukuwelisa izingalo zakho phezu komzimba wakho kwenza isiqu sakho sisonteke futhi kumoshe amandla. Gcina izandla zakho zithambile, njengokungathi ubambe kalula uslayi kaklayi ongafuni ukuwuchoboza.
Phefumula bese wehla uma udinga
Ayikho indlela ephelele yokuphefumula. Phefumula ngendlela ezwakala ingokwemvelo, futhi uma usakwazi ukukhipha amazwi ambalwa, usesivinini esinengqondo. Uma indlela yakho iqala ukubhidlika ngoba ukhathele, lokho kuwuphawu lwakho lokwehla uye ekuhambeni isikhashana. Umshini okhathele yilapho ukulimala okuningi kunyonyoba khona. Amakhefu okuhamba akukhona ukukhwabanisa. Kuyindlela ehlakaniphile yokugcina indlela yakho ihlanzekile isikhathi eside.
Yakha kancane
Umusa omkhulu owodwa ongawenzela umzimba wakho ukwengeza amamayela kancane kancane. Isiqondiso esivamile emithini yezemidlalo ukwandisa ibanga lakho leviki noma isikhathi ngokungeqi cishe amaphesenti ayishumi iviki neviki, nokugcina izinsuku zokuphumula uhlanganisa ukuze izicubu zibe nesikhathi sokululama nokujwayela. Iningi lokulimala kokugijima kwasekuqaleni kuvela ekwenzeni okuningi, ngokushesha kakhulu, hhayi esinyathelweni esisodwa esibi.
Iziqondiso ezimbalwa ezisebenzayo:
- Xuba ukuhamba nokugijima ekuqaleni. Awukho amahloni ezikhawini zokugijima-ukuhamba.
- Thatha okungenani usuku olulodwa noma ezimbili eziphelele zokuphumula ngeviki.
- Buyisela izicathulo zokugijima uma imicamelo izwakala icabile, hhayi uma zibukeka zingcolile.
Nini ukuxhumana nomuntu
Ubuhlungu obuncane bemisipha ngemva kokugijima bujwayelekile futhi buvame ukudamba ngosuku noma ezimbili. Ubuhlungu obubukhali, ubuhlungu obuba bubi kakhulu njengoba ugijima, ukuvuvukala, noma ubuhlungu obuhlala izinsuku kwehlukile. Lokho kuwuphawu lokwehla futhi, uma kunganciphi, lokubona udokotela noma umelaphi womzimba. Uma unesifo senhliziyo, izinkinga zamalunga, ukhulelwe, noma ubuqhelile ekuzivocavoceni isikhathi eside, kufanele ube nengxoxo esheshayo nodokotela wakho ngaphambi kokubopha izicathulo. Ukugijima kufanele kukushiye uzizwa ungumuntu ngokwengeziwe, hhayi kancane. Qala lapho ukhona, kugcine kulula, bese ukuvumela kube yinto oyilangazelelayo.
Imithombo
- American College of Sports Medicine, Imikhuba Enempilo Yokugijima Amabanga Amade
- Cleveland Clinic, Amathiphu Ayi-6 Ochwepheshe Okuvimbela Ukulimala Kokugijima
- Mayo Clinic Press, Ukuvimbela Ukulimala Kokugijima, Gwema Lawa Maphutha Avamile