Izizathu ezili-15 ezilungileyo zokuqalisa ukubaleka

Umxholo

• Izibonelelo ezili-15 eziphambili zokuqhuba
• Ungazifezekisa njani izibonelelo zokubaleka
• Uhlanga lwabaqalayo
• 1. Unxiba njani
• 2. Umgama kunye nesantya
• 3. Ukuphefumla
• 4. Ukolula

Izibonelelo eziphambili zokubaleka ukunciphisa umzimba kunye nokwehla komngcipheko wesifo sentliziyo, kodwa ukongeza ekusebenzeni esitalatweni kunezinye izibonelelo ezinje ngokuba nokwenzeka kokubaleka nangaliphi na ixesha losuku, uwedwa okanye uhamba kunye.

Ukusebenza kwesitalato yimodi eqhubeka ngokuqhubekayo kwaye ebalekayo kwindalo inyusa ulonwabo ngexesha nangoko emva kokubaleka, kodwa ezinye izibonelelo ziyafumaneka xa zibaleka kwiindawo ezivaliweyo, ezinje ngetreadmill, umzekelo. Ukubaleka esitratweni, kwindalo okanye ngaphakathi kwindawo yokuzivocavoca kunezibonelelo zako, kodwa nakweyiphi na imeko, ukubaleka ukumamela umculo ongxolayo kuyakukhuthaza ukuba ubaleke ngokukhawuleza nangakumbi, ukonyusa izibonelelo zempilo.

Izibonelelo ezili-15 eziphambili zokuqhuba

Ezinye zezona zibonelelo ziphambili kugqatso zezi:

1. Khusela kwizifo ezifana nomhlaza, izifo zentliziyo;
2. Ukuphucula umgangatho wokulala;
3. Ukulwa nokudakumba;
4. Ukunciphisa umngcipheko wesifo seswekile, isifo sentliziyo kunye nokufa icala;
5. Khuthaza ukuyilwa kwee-neurons kunye nokuphucula inkumbulo;
6. Ukomeleza izihlunu namathambo, kunye nokunciphisa umngcipheko we-osteoporosis;
7. Yandisa imeko yemihla ngemihla;
8. Ukwehla kobunzima kuba kutshisa amanqatha;
9. Yandisa imeko yomzimba;
10. Ukuphucula ukuphefumla;
11. Yandisa ukuzithemba;
12. Lawula uxinzelelo lwegazi;
13. Yandisa ubunzima bemisipha;
14. Yomeleza isisu kwaye wandise iimpundu;
15. Yandisa ixesha lokuphila.

Ezi zibonelelo zinokufezekiswa ngokusebenza wedwa okanye neqela labahlobo, kodwa izibonelelo ezinkulu zivela xa kukho inqanaba eliphezulu lobunzima ekusebenzeni. Nangona kunjalo, ukuqala ukuziqhelanisa nokubaleka kufuneka uqale kancinci, ubaleka imigama emincinci kwindawo ethe tyaba kwaye ngokuthe chu ukonyusa ikhosi rhoqo kwiiveki ezi-2, umzekelo.

Ungazifezekisa njani izibonelelo zokubaleka

Ukufezekisa zonke izibonelelo ezenziwa kukubaleka, kufuneka usebenze kabini ukuya kathathu ngeveki, kangangemizuzu engama-20 ukuya kwengama-60 ngalo lonke ixesha. Nangona kunjalo, ukubaleka ngaphezulu kwe-30 km ngeveki kukonyusa umngcipheko wokonzakala kwezihlunu kunye namalungu, ke abantu abaleka umgama omde kufuneka bakhatshwe yingcali yemfundo yezomzimba ukufezekisa iinjongo zabo ngaphandle kokonakalisa impilo yabo.

Inketho efikelelekayo ikwangamaqela asebenzayo, ngamaxabiso afikelelekayo, apho umthamo woqeqesho kunye ne-biomechanics yentshukumo ikhokelwa yingcali.

Uhlanga lwabaqalayo

Kulabo bafuna ukuqala ukusebenza, ukubonisana ngonyango kuqala kucetyiswa ukuvavanya impilo ngokubanzi.Uninzi lweendawo zokuzilolonga zinamaphepha emibuzo ekufuneka egcwalisiwe ngexesha lobhaliso, elinceda ekuchazeni ukuba ingaba umntu lowo usemngciphekweni omkhulu wokuhlaselwa sisifo sentliziyo okanye ukubetha, umzekelo, kodwa ukuba ufuna ukuqala ukubaleka wedwa, esitratweni, kufuneka Yiba nenyameko yokwenza uhlolo kuqala. Oku kulandelayo zezona ngcebiso zihle zokuqalisa ukusebenza kwaye wonwabele zonke izibonelelo zezempilo zokubaleka:

1. Unxiba njani

Ukuqala kufuneka unxibe impahla elula kunye neziteki ezifanelekileyo, zihlala zineekawusi. Ukubaleka ngaphandle kwempahla efanelekileyo, ngaphandle kokungonwabi, kunokunciphisa ixesha lokubaleka, kwaye xa unxibe izihlangu ezisezantsi, kukho impembelelo enkulu kumalungu kunye namathuba amakhulu okonakalisa umqolo, yiyo loo nto kuya kufuneka usoloko ubaleka nezihlangu ezibalekayo. Fumana indlela yokukhetha ezona zihlangu zibalekayo.

2. Umgama kunye nesantya

Isantya kufuneka sicothe, akufuneki uzame ukubaleka umgama omde kwiiseshoni zokuqala zoqeqesho. Umgangatho ofanelekileyo kukuseka umda, onokuba ziikhilomitha ezingama-2-3 ukuzisebenzisa kancinci kancinci. Ukuba akunakwenzeka ukugcina isantya somdyarho kude kube sekupheleni akukho ngxaki, ungahamba ngokukhawuleza ngelixa ubamba ukuphefumla kwakho enye i-sprint, into ebalulekileyo ayisiyeki kumqobo wokuqala. Jonga ukuzilolonga okubalekayo ukuqhuba i-5 kunye ne-10 km kwiiveki ezi-5

3. Ukuphefumla

Ukuphefumla kubaluleke kakhulu ngexesha lokubaleka kwaye uququzelele uqeqesho kufuneka ukhuthazwe yimpumlo yonke imizila emi-2, ukhuphe umoya ngomlomo. Kuqhelekile ukuphefumla kwimijikelo embalwa yokuqala, kodwa ngokuhamba kwexesha kuyinto eqhelekileyo ukuphefumla kube lula. Amaxesha ambalwa okuqala kufuneka uphephe ukuthetha ngelixa ubaleka ukuze ungafumani zintlungu zembambo yakho, exhaphake kakhulu kwabo bangenasimo somzimba.

4. Ukolula

Ekupheleni komdyarho, emva kokufikelela usukelo lwakho, kubalulekile ukwenza imithambo eyolulwayo ngemilenze yakho nasemva ukunqanda ukufumana inkampu kunye nentlungu yomhlunu. Jonga eminye imizekelo yolule umlenze.