Iingcebiso ezingama-25 zokubaleka ngokukhawuleza

Umxholo

• Iingcebiso ngokubanzi
• 1. Ukufudumala nokupholisa
• 2. Yitya kakuhle
• 3. Ihydrate
• 4. Gcina ubunzima bomzimba obulinganiselweyo
• 5. Gqibezela ubuchule bakho
• 6. Ukukhaba okutsha
• 7. Nxiba indawo
• 8. Uqeqesho lwamandla
• Seta injongo
• 10. Baleka imitsi
• Kubaqalayo
• 11. Yandisa i-mileage yakho
• 12. Umzimba olungeleleneyo
• 13. Joyina iqela
• 14. Yiba nenkuthalo kwiintsuku ezininzi
• Iimbaleki eziphakathi
• 15. Uqeqesho lwentaba
• 16. Amandla angundoqo
• 17. Unyamezelo luyabaleka
• Ukuzivocavoca kwecala
• Iimbaleki eziphambili
• 19. Inqanaba elilandelayo lokubaleka
• 20. Uqeqesho lweTabata
• 21. Itempo iyabaleka
• 22. Thatha ixesha lokuphumla
• Abahluzi
• 23. Amanyathelo amafutshane
• 24. Phefumla ngokuchanekileyo
• 25. Uqheliso lokuprinta
• Izilumkiso
• Uza kuthetha nini nomqeqeshi
• Umgca wezantsi

Ukuba uyimbaleki, amathuba okuba ungathanda ukuphucula ukusebenza kwakho kunye nokufumana isantya. Oku kunokuba kukuphucula amaxesha akho ohlanga, ukutshisa iikhalori ezininzi, okanye ukubetha okona kulungileyo kuwe. Zininzi iindlela zokwenza kunye nokuzibhola onokuzisebenzisa ukufumana amandla, ukuphucula ifom yakho, kwaye ubaleke ngokukhawuleza.

Faka uninzi lwezi ndlela kwindlela yakho yesiqhelo kangangoko. Isicwangciso esahlukileyo sohlaselo sithintela isithukuthezi, sijolise emzimbeni wakho ngeendlela ezahlukeneyo, kwaye sinika indlela kwimiceli mngeni emitsha.

Iingcebiso ngokubanzi

1. Ukufudumala nokupholisa

Qalisa ukuzilolonga ngalunye ngokuzifudumeza kwaye ugqibe nge-cooldown. Oku kukuvumela ukuba unciphise umzimba wakho ngokuthe ngcembe ngaphakathi nangaphandle komsebenzi onzima. Ukolula emva kokubaleka kuya kunceda ukukhusela i-lactic acid buildup, enciphisa ukudumba kunye nokuqaqamba kwemisipha.

2. Yitya kakuhle

Ukutya kwakho kudlala indima ekusebenzeni kwakho, ngakumbi ukutya okutyayo kanye phambi kokuba ubaleke.

Landela ukutya okusempilweni ngentabalala yeziqhamo, amajikijolo, kunye neevatala, ukuba ziyafumaneka kuwe. Ukulayisha kwimifuno emitsha nephekiweyo kunye neecarbohydrate ezinje ngesonka sengqolowa, iihabile kunye nemivalo yamandla.

Gwema ukutya okucutshungulwayo okanye okuneswekile. Nciphisa ukutya okutyayo okunamafutha kunye nefayibha. Unokufuna kwakhona ukunqanda ubisi ukuba kubangela ukungonwabi kwesisu.

3. Ihydrate

Sela amanzi amaninzi kunye neziselo ezinempilo ezinje ngamanzi ecoconut, iti yemifuno, okanye iziselo zemidlalo ukuze uhlale uhlanjululwe. Gwema iisoda kunye nezinye iziselo eziqulethe utywala, i-sweeteners kunye nobisi.

4. Gcina ubunzima bomzimba obulinganiselweyo

Kubantu abaninzi, ukubaleka yindlela esebenzayo yokwehlisa ubunzima. Ukugcina ubunzima bomzimba obulinganiselweyo kunokukunceda ukuba unyuse amandla oqeqesho lwakho kwaye ubaleke ngokukhawuleza.

5. Gqibezela ubuchule bakho

Isifundo sango-2017 sisebenza ngempumelelo yokuphucula ifom yakho kunye noomatshini boomzimba ukuphucula ukusebenza kunye nokunciphisa ukonzakala.

Iingcebiso ezilula ukulandela zibandakanya ukugcina idolo lakho lihambelana nomzimba wakho, ukubetha unyawo lwakho phantsi kwedolo lakho, kunye nokutyhala unyuka usiya emhlabeni osemva kwakho. Gcina izandla zakho zikhululekile, zibandakanye ingqokelela yakho, kwaye unciphise ukuhamba kwakho.

6. Ukukhaba okutsha

Gcina imali yezihlangu ezitsha okanye ubeke endaweni yezihlangu zakho zangoku.

Ngokophononongo oluncinci lwe-2019, iimbaleki ezazinxibe i-Nike Vaporfly 4% yezihlangu zibonisa ukuphucuka kuqoqosho, ngenxa yenxalenye yesiphumo sezihlangu ekusebenzeni koomatshini. Izihlangu zinempembelelo entle kubude bemigca, isantya sokujikeleza kwesityalo, kunye neziko lokuma ngokuthe nkqo ngokuthe nkqo.

Ngelixa kungafuneki ukuthenga esi sihlangu, unokujonga ukuba loluphi uhlobo lwezihlangu olunokukuzisela olona loncedo.

7. Nxiba indawo

Khetha iimpahla ezilula, ezinokumelana nomoya, kunye nefomu efanelekileyo. Qiniseka ukuba iimpahla zakho azihlikihli okanye zingaluginyi ulusu lwakho, ngakumbi xa ubaleka imigama emide. Uluhlu ngokufanelekileyo kwaye ugubungele ukuphela kwakho kwimozulu ebanda.

8. Uqeqesho lwamandla

Ukomelela kwakho, kuya kuba lula kuwe ukusebenzisa oomatshini bokusebenza komzimba ukubaleka ngokukhawuleza kwaye ngokulula.

Isifundo esincinci sika-2016 malunga neembaleki eziqeqeshwe ngonyamezelo zikhombe ekusebenzeni kokubini kwamandla kunye noqeqesho lokunyamezela ngesantya ekuphuculeni ukusebenza ngokubanzi. Iimbaleki ziye zanciphisa umthamo wazo woqeqesho.

Ukwakha izihlunu, phakamisa iintsimbi okanye wenze imithambo yomzimba enje nge squats, lunges, kunye pushups. Hlala usebenza ngemidlalo efana nokubhukuda, ukukhatyelwa kwibhola ekhatywayo, okanye ibhola yevoli.

Seta injongo

Yenza injongo yesicwangciso sakho soqeqesho kwaye unamathele kuyo endaweni yokusebenza ngokungacwangciswanga. Oku kukuvumela ukuba ube nenjongo kwiseshoni nganye kwaye usebenze usiya kwinjongo ethile. Vary isicwangciso sakho sokubandakanya ukunyamezela, uqeqesho oluphezulu kunye noqeqesho lwamandla.

10. Baleka imitsi

Phuma emgceni kwaye ubaleke i-sprints ezimbalwa, nokuba uhlala uqhuba imigama emide. Uphononongo lwango-2018 lufumanise ukuba iimbaleki eziqeqeshiweyo ezenze iiseshoni ezintandathu zoqeqesho lwexesha lokuphumelela zaphucula ukusebenza kwazo.

Uqeqesho lwe-Sprint lukwabonakalisiwe ukuphucula ukunyamezela, amandla, kunye nokusebenza kwamandla kwiimbaleki ngelixa zifuna ixesha elincinci kunye ne-mileage kunezinye iintlobo zoqeqesho.

Kubaqalayo

11. Yandisa i-mileage yakho

Ukuba umtsha ukubaleka, sebenzela ekwakheni i-mileage yakho ukuze umzimba wakho uqhelane nokubaleka. Uyakube unamava wokuba kunjani ukubaleka imigama emide. Yakha i-mileage yakho kancinci, ngokuthe chu ukonyusa umgama rhoqo kwiiveki ezi-2 ukuya kwezi-4.

12. Umzimba olungeleleneyo

Kubalulekile ukuba umzimba wakho ulungelelaniswe kwaye ulungelelaniswe. Oku kunceda ukuqinisekisa ukuma kakuhle, ukulungelelanisa, kunye nokulinganisela, konke oku kuya kunceda ukuqinisekisa ukuba umgama wakho ukwifom ephezulu. Linganisa inkqubo yakho yokwakha amandla ngokutya okuninzi kunye nokubamba ixesha elide ukuthintela ukuqina kwemisipha kunye noxinzelelo.

13. Joyina iqela

Iqela linokunika iingcebiso zokubaleka, ukonyusa umgangatho wakho wokuqina, kwaye likuncede ubone ukuba ukulungele na ukubaleka umgama omde. Amalungu eqela angangumthombo osempilweni wenkuthazo, ukhuphiswano kunye nenkuthazo.

14. Yiba nenkuthalo kwiintsuku ezininzi

Ngaphandle kosuku olupheleleyo lwe-1 ngeveki, jolisa ekwenzeni imisebenzi yomzimba yonke imihla, nokuba yeyokwexeshana. Oku kukuvumela ukuba wakhe ukungqinelana kwaye usebenzise umzimba wakho ukuzilolonga rhoqo.

Iimbaleki eziphakathi

15. Uqeqesho lwentaba

Baleka iinduli ukwakha amandla omzimba asezantsi, utshise amanqatha, kwaye wandise isantya. Ngaba uyabaleka ubaleka ngokunyuka phezulu kwinduli epholileyo kwaye uzipholise njengoko ubuyela ezantsi. Ngaba ukunyuka kweenduli kwitreadmill yangaphakathi xa ubaleka ngaphandle ayisiyiyo inketho.

16. Amandla angundoqo

Isiseko esomeleleyo siseke isiseko esomeleleyo seepateni zentshukumo esempilweni ukuze uzive ukhululeke ngakumbi kwaye ukhululeke ngelixa usebenza. Oku kunceda ukuzinzisa umqolo wakho, ukwakha isantya, kunye nokunciphisa amathuba okonzakala.

Ukhetho lokuzilolonga lubandakanya ukwahluka kweplanki, ukubulawa komlenze omnye eRomania, kunye nokujika kweRussia.

17. Unyamezelo luyabaleka

Ukunyameka kokubaleka yimigama emide eyenziweyo ngesantya esincinci. Oku kuvumela umzimba wakho ukuba uqhelane nokubaleka okude ngelixa ugcina amandla asezantsi ukuya kumodareyitha. Unokwakha ngokuthe ngcembe ukuba lingakanani ixesha okanye umgama obalekayo veki nganye.

Ukuzivocavoca kwecala

Yenza imithambo esecaleni ukomeleza izihlunu ecaleni lomzimba wakho kwaye uhambise umzimba wakho kwicala elahlukileyo. Oku kuphucula ukuhamba, kunciphisa iintlungu ezisezantsi, kwaye kuzinzisa inyonga, amathanga kunye namadolo.

Izinketho zibandakanya ukuhamba kwempumlo, ukunyathela kunye nokushukuma.

Iimbaleki eziphambili

19. Inqanaba elilandelayo lokubaleka

Yonyusa inkuthazo yakho ngokucwangcisa ukubaleka ugqatso olude kunolo lokugqibela oye walwazi kakuhle, ngakumbi ukuba uwenzile loo mgama amatyeli ambalwa.

Ukuba sele wenze i-5K, sayina i-10K, njalo njalo. Lungisa ishedyuli yakho yoqeqesho ngokufanelekileyo. Ukuba ufuna ukuzicelomngeni ngeendlela ezahlukeneyo, bhalisela i-triathlon.

20. Uqeqesho lweTabata

Uqeqesho lweTabata luhlobo loqeqesho lwexesha eliphakamileyo (HIIT) oluphucula amanqanaba okuqina kwe-aerobic kunye ne-anaerobic. Wenza imizuzwana engama-20 yokuzimisela okukhulu elandelwa yimizuzwana eli-10 yokufumana kwakhona. Yenza oku kasixhenxe ukuya kwesibhozo.

21. Itempo iyabaleka

I-Tempo iqhuba ukonyusa amanqanaba omzimba ngelixa iphucula ubuchule bakho kwaye ikuse emphethweni wakho. Baleka ngesantya esimodareyithayo esikhawulezayo esikhawulezayo kancinci kunesantya sakho esiqhelekileyo semizuzu emi-5. Emva koko baleka imizuzu embalwa. Ngokuthe ngcembe landise ixesha lesantya sakho ukuya kwimizuzu eli-10 ukuya kwengama-30.

22. Thatha ixesha lokuphumla

Kunye neentsuku zakho zokuphumla, thatha ixesha lakho ugxile ekuphumleni. Yenza iseshoni yokuphumla kwezihlunu, i-yoga nidra, okanye ukucamngca. Oku kunokunceda ukukhulisa ukusebenza kwakho ngokunyusa isantya kunye nonyamezelo ngelixa unciphisa ukubetha kwentliziyo yakho, ukutya ioksijini, kunye namazinga okuphefumla.

Abahluzi

23. Amanyathelo amafutshane

Ukusebenza ngokukuko kunye nesantya, baleka usebenzisa amanyathelo amfutshane kwiibhola zeenyawo zakho. Gxila ekuthatheni amanyathelo amafutshane ngesantya esikhawulezayo ngelixa ugcina ifom elungileyo. Oku kukuvumela ukuba uhambise umzimba wakho phambili ngalo lonke ixesha unyawo lwakho lubetha emhlabeni.

24. Phefumla ngokuchanekileyo

Isantya sakho sokubaleka sichaphazela isingqisho sakho sokuphefumla, ke qiniseka ukuba uphefumla ngokufanelekileyo kwaye ufumana ioksijini eyaneleyo. Oku kunokufuna ukuba uphefumle ngomlomo wakho.

Zibandakanye ekuphefumleni okunzulu kwesisu kunye nokulungelelanisa ii-inhales zakho kunye nokuphuma kumanyathelo akho. Umzekelo, ungaphefumlela amanyathelo amabini kwaye uphefumle ngamanyathelo amabini. Okanye phefumla amanyathelo amathathu uze uphefumle ngamanyathelo amabini.

25. Uqheliso lokuprinta

Faka ii-drill ezimbalwa ekuqaleni kokuzilolonga kwakho. Qala ngokubaleka iiyadi ezili-10 uze ukhawuleze uye kwi-sprint kwiiyadi ezingama-50. Enye into phakathi kwezi zantya zimbini zemizuzu embalwa. Emva koko yenza imizuzu embalwa nganye yamadolo aphakamileyo, ukuhamba okude, kunye nokukhaba.

Izilumkiso

Sebenzisa ifom efanelekileyo kunye nobuchule ukunqanda ukwenzakala kwaye uphephe uqeqesho olunzima kakhulu. Qala kancinci ukuba usaqala, kwaye uyeke ukuba uva iintlungu okanye ukonzakala okanye uzive uphelelwe ngamandla.

Yandisa kancinci imayile yakho kunye nesantya qho kwiiveki ezimbalwa. Ukuba uphoswa ziintsuku, ungazami ukuphindaphinda uqeqesho lwakho kwezinye iintsuku okanye wenze ngaphezulu kwesiqhelo.

Uza kuthetha nini nomqeqeshi

Nxibelelana nomqeqeshi obalekayo okanye umthambo xa ufuna ukuseta iinjongo ezizizo kunye nokwandisa ishedyuli yoqeqesho. Banokukunceda ukuba ubaleke ngesantya esikhawulezayo kwaye utyhalele ngaphaya kwemida yakho ukufikelela kumandla opheleleyo ngelixa unciphisa umngcipheko wokulimala.

Ingcali inokukunceda ugqibezele ifom kunye nobuchule bakho, kwaye usebenze ngokukhuselekileyo nangokufanelekileyo. Kananjalo baya kukunceda uze nesicwangciso sokutya ukuze wandise ukusebenza kwakho.

Umgca wezantsi

Kukho iindlela ezingapheliyo zokuphucula isantya sakho sokubaleka. Biza oovimba bakho bangaphakathi bokukhuthaza kunye nokuzingisa ukuza nesicwangciso soqeqesho oya kuthi unamathele kwaye wonwabe.

Sebenzisa ijenali okanye usetyenziso ukugcina umkhondo wokusebenza kwakho kunye namaxesha aqhubayo ukuze ukwazi ukujonga inkqubela yakho.