Amazinga okushisa aphansi aholela abantu abaningi ekuyekeni ukugijima ebusika, kodwa baqhubeke nakho lapho kufika intwasahlobo. Ngesikhathi belinde isimo sezulu esifudumele, bazinikele emidlalweni yangaphakathi. Uma kunjalo, lapha uzothola ukuzivocavoca okuphelele ukuze ubuyele esimweni esihle.
Kubalulekile ukuqonda ukuthi umgijimi akanakulindela ukusebenza okufanayo ngemva kwezinyanga eziningana engasebenzi, kungaba ngenxa yesimo sezulu, ukulimala , izizathu zomuntu siqu, noma ukuphela kwesizini. Ukuze abuyele ezingeni lakhe langaphambilini, kumele andise kancane kancane ukuqeqeshwa kwakhe ukuze anikeze umzimba amalungiselelo adingekayo futhi alungise izidingo zemidlalo kanye nezenhliziyo.
Izimiso eziyisisekelo zokuqalisa kabusha ukusebenza
Umthetho wegolide ukuthuthuka kancane kancane . Ungazami ukubuyisa umthamo wakho wamasonto onke noma ukugijima isikhathi eside konke ngesikhathi esisodwa. Kuye ngokuthi usuphumile isikhathi esingakanani, isikhathi sokululama siyahlukahluka: uma usuphumile izinsuku ezi-3 kuya kwezi-7, kungakuthatha isonto eli-1 kuya kwezi-2 ukuze ubuyele esimweni esihle; uma sekuphele amasonto ama-2 kuya kwama-3, nikela inyanga; futhi uma ikhefu seliphele inyanga eli-1 kuya kwezi-2, ungadinga phakathi kwezinyanga ezi-2 nezi-4 ukuze ubuyisele izinga lakho langaphambilini.
Kubalulekile ukulalela umzimba wakho futhi ungabanjwa yinjabulo. Ukungazinaki izimpawu zokuthi umzimba wakho udinga ukwelashwa ngokomzimba noma ubuhlungu kungaholela ekubuyeni kokulimala kwangaphambilini noma kubangele izinkinga ezintsha njenge- plantar fasciitis , i-tendinitis, noma ukuklwebheka. Khohlwa amarekhodi akho adlule; ungaqhathanisi ijubane lakho lamanje nelezinyanga ezedlule. Sebenzisa isiqaphi sakho sokushaya kwenhliziyo noma nje imizwa yomzimba wakho njengesiqondiso sakho, ushiye iwashi le-GPS ngemuva.
Uhlelo lokuqeqesha oluqhubekayo
Manje njengoba usuphinde wagqoka izicathulo zakho, qala ngokuhamba ngezinyawo. Hamba ngokushesha imizuzu emihlanu (kancane kodwa kancane kancane) ukuze ufudumale futhi uvimbele ukulimala. Bese uqedela lo mjikelezo izikhathi eziyisithupha >:
- Imizuzu ye-2 ngokunyathela kancane.
- Iminithi ye-1 ukuhamba ngokushesha.
- Iminithi ye-1 ukushesha (umfutho ophakathi ekuqaleni).
- Iminithi ye-1 ukuhamba ngokushesha.
Qedela ukuzivocavoca ngokuhamba ngezinyawo imizuzu emihlanu ukuze umzimba wakho uphole kancane. Phinda lo msebenzi kaningi ngangokunokwenzeka ngaphambi kokuzibekela imigomo emikhulu. Uma isimo sezulu singesihle, khumbula ukuthi lo msebenzi ungenziwa ku-treadmill.
Kulabo abafuna isakhiwo esihlala isikhathi eside, indlela ye -CaCo (Walk and Run) iyanconywa emasontweni amane okuqala:
- Isonto 1: Ukuhamba umzuzu owodwa / ukugijima imizuzu emi-2 (imijikelezo emi-5).
- Isonto 2: Ukuhamba umzuzu owodwa / ukugijima imizuzu emi-3 (imijikelezo emi-5).
- Isonto 3: Ukuhamba umzuzu owodwa / ukugijima imizuzu emi-4 (imijikelezo emi-5).
- Isonto 4: Ukuhamba umzuzu owodwa / ukugijima imizuzu emi-5 (imijikelezo emi-5).
Izesekeli ezibalulekile zokubuyisela okuphephile
Ukuqeqeshwa okuphambene nokuqeqeshwa kwamandla
Ukuqeqesha ngokuhlanganisa umzimba kuyinto ebalulekile. Faka imisebenzi engabangeli mthelela omkhulu njengokugibela ibhayisikili, ukubhukuda, noma ukusebenzisa umshini we-elliptical ukuze uthuthukise amandla akho okuzivocavoca ngaphandle kokucindezela amalunga akho. Futhi, beka phambili ukuqeqeshwa kwamandla (izinsuku ezi-2 noma ezi-3 ngesonto), ugxile ekuqineni kwemisipha yakho, amathole, kanye neqakala. Lokhu akugcini nje ngokubuyisela ithoni yemisipha elahlekile kodwa futhi kunciphisa kakhulu ingozi yokulimala.
Ukudla okunempilo, ukuphumula kanye nemishini
Kuvamile ukukhuluphala ngemva kokuphumula. Buyela ekudleni okunempilo , unciphise ukudla okucutshunguliwe kanye nokudla okulula, ukuze unciphise ukucindezeleka kwamalunga futhi uthuthukise ukululama. Ukuhlala unamanzi emzimbeni nakho kubalulekile ekusebenzeni kahle kwemisipha.
Ungakunaki ukuphumula ; faka izinsuku zokuphumula ezidingekayo futhi ubeke phambili ukulala okuvuselelayo. Sebenzisa amathuluzi anjenge- foam roller noma uvakashele i-physiotherapist ukuze ugcine izicubu zakho ziguquguquka. Ngokuphathelene nemishini, hlola izicathulo zakho : qiniseka ukuthi izicathulo zakho zinosayizi ofanele futhi zinokwehla okufanele kusukela esithendeni kuya ozwaneni, bese usebenzisa amasokisi obuchwepheshe ukuvimbela amabhamuza nokungqubuzana okungadingekile.
Izici zengqondo kanye nesisusa
Ukubuyela ekugijimeni kungaba yinto ekhungathekisayo ekuqaleni. Ukuze udlule emavikini anzima, cabanga ngokuqeqesha nomlingani wakho ; ukuguquguquka kweqembu kuyakhuthaza futhi kwenza inqubo ibe mnandi kakhulu. Ukugcina irekhodi lokuqeqesha (kungakhathaliseki ukuthi kuseStrava, TrainingPeaks, noma ephepheni) kuzokuvumela ukuthi ulinganise intuthuko yakho yangempela futhi uhlole ukuthi uzizwa kanjani ngale kwezinombolo.
Okokugcina, zibekele inselelo enkulu yesikhathi eside , njengomjaho wezinyanga eziyisithupha kamuva, kodwa ngaphandle kokugxila kakhulu ngenani lomjaho osheshayo. Londoloza isimo sengqondo esihle futhi usebenzele amandla akho engqondo, uqonda ukuthi indlela eya ekuzilolongeni iwukukhuphuka nokwehla kwemvelo.
Ukuqala kabusha umsebenzi womzimba kudinga isineke, ukuhlela okuhlakaniphile, kanye nendlela ephelele ehlanganisa umzamo nokululama. Ngokuhlonipha isikhathi sokuzivumelanisa nezimo semisipha namalunga akho, ngeke nje ubuyisele izinga lakho lokufaneleka langaphambilini, kodwa ungafinyelela ngisho nezinga lokusebenza eliphakeme kunangaphambi kwekhefu.