Ukuba awubaleki kodwa uyafuna, esi sikhokelo senzelwe wena

Umxholo

• Jonga kuGqirha wakho
• Musa nje ukuthenga nasiphi na isihlangu
• Bhalisela ugqatso olufutshane
• Yiba nesicwangciso
• Yiphume
• Namathela kwiShedyuli
• Yolula Emva Kokubaleka ngakunye
• Yiphume
• Namathela kwiShedyuli
• Yiya noMhlobo
• Yolula emva kwayo yonke iMidlalo
• Uphengululo lwe

Ukubaleka yindlela entle yokuma kuba ungayenza phantse naphi na, kwaye ukubhalisela i-5K yenye yeendlela ezilungileyo zokuqinisekisa ukuba unamathela kwiinjongo zakho ezintsha zokuzilolonga. Ukuba umtsha ukubaleka, nangona kunjalo, akukho nto imbi njengokutyibilika kwizihlangu ezitsha kunye nokuseta isantya esipheleleyo, kuphela ukuba uphefumle umzuzu nje omnye kamva. Ukuhlala ukhuthazekile kwaye ukhuthazekile yinxalenye ebalulekileyo yokufunda ukuthanda ukuthanda kwakho okutsha, ke nokuba uqhele ngakumbi esofeni kuneetreadmill okanye ubukhe wakwenza ixesha elide, sebenzisa ezi ngcebiso ukukunceda ukuba uqhubeke ngokuqhubekekayo kwaye ukuzithemba.

Jonga kuGqirha wakho

Ukuba awuzange ubaleke ngaphambili, kubalulekile ukuba uqiniseke ukuba akukho zimo ziphambili eziza kwenza ukuba kungakhuseleki ukuba uqale. Cwangcisa umzimba kwaye uhambe phezu kwezicwangciso zakho zokusebenza kunye nogqirha wakho ukuze asayine okanye akunike naziphi na iingcebiso malunga nomthambo.

Musa nje ukuthenga nasiphi na isihlangu

Kukho iitoni zeziteki ezintle phaya, kodwa ngenxa yokuba isibini sinombala owuthandayo awuthethi ukuba ulungile unyawo lwakho. Endaweni yokuthenga ngokungaboniyo kwi-Intanethi ngento ebukeka intle, thatha ixesha lokuya kwivenkile yezihlangu ezizodwa ukuze ufumane uhlalutyo lwakho. Kananjalo baya kulinganisa unyawo lwakho ukufumana ubungakanani obufanelekileyo, kuba ngamanye amaxesha ubungakanani bezihlangu ezibalekayo kufuneka bube bukhulu kunezihlangu zakho eziqhelekileyo. Nokuba awuthengi kwivenkile yezihlangu, uya kwazi ukuba zeziphi iibrendi kunye nohlobo lwesihlangu omawusijonge kwenye indawo.

Bhalisela ugqatso olufutshane

Ukuba umtsha ukubaleka, kuya kufuneka ufumane umdyarho onobuqalayo oya kukugcina uphendula kwaye akuncede utshatise inkqubela phambili yakho. Ukonwaba kuhamba njengeMibala yokuSebenza kunye nee-5Ks iindlela ezifanelekileyo zokufumana ukonwaba malunga nokubaleka kunye nokuba nexesha elimnandi xa ukulo.

Yiba nesicwangciso

Ukuba ubhalisele i-5K, qiniseka ukuba ufumana isicwangciso somqalayo we-5K (njengesicwangciso sethu soqeqesho lweeveki ezintandathu ze-5K) esiya kwenza lula ukuba usebenze. Ukuba ufuna ukubanakho ukubaleka imizuzu engama-30 ngokuthe ngqo, esi sicwangciso sokusebenza sabaqalayo seeveki ezisibhozo senzelwe wena.

Yiphume

Ukuba awuzange ubaleke okanye sele umzuzwana, kuya kufuneka usebenze ngendlela yakho ukuya kwindawo ebalekayo. Ngoko ke endaweni yokuzibhokoxa ngamandla ukuze ubalekele imayile enye, qalisa ngosukelo oluncinane, njengokubaleka ungayeki umzuzu omnye ukuya kwemihlanu uze uhambe kancinci de uphefumle.

Namathela kwiShedyuli

Ukuba uzimisele ngokuba yimbaleki, ukuziqhelanisa kwenza ugqibelele. Ukubaleka akuyi kuba lula ngaphandle kokuba awuguquguquki. Zama ukulungela ukubaleka okungenani kathathu ngeveki ukuze ubone ukuphuculwa ngaphambi kokuba wazi. Hamba nomhlobo: Umhlobo onesantya esifana neso okanye esikhawulezayo sinokukunceda ukuba uzityhale njengoko usiya usiba ngcono kwindlela ozonwabisa ngayo. Kwaye ukuqala inkqubo entsha yokusebenza nomntu okhuthaze ngokufanayo kuya kukugcina uphendula ngezo ntsuku ufuna ukutsiba. Ukuba abahlobo bakho abanawo umdla wokubaleka njengawe, gcina iliso kubaqalayo abaqhuba iiklabhu kwivenkile yezihlangu, kwiindawo zokuzilolonga, okanye kwiziko lakho ekuhlaleni.

Yolula Emva Kokubaleka ngakunye

Iintlungu ezininzi kunye neentlungu zinokuthintelwa nge-prehab encinci. Ukugcina izihlunu zakho zingabi nkqo, qiniseka ukuba wolula emva kwayo yonke into obaleka ngayo ukuze uzokunceda ukukhathazeka kwezihlunu kunye nokukhulula iindawo ezixineneyo ezinokutsala amalungu kunye nokwenza ukuba wenzakale.

Yiphume

Ukuba awuzange ubaleke okanye sele ilithuba elide, kuya kufuneka usebenze indlela yakho ukuya kwi-jog ezinzileyo. Endaweni yokuba uzixakekise ngokubaleka ukubaleka imayile enye, qala ngeenjongo ezincinci, njengokubaleka ungagungqi umzuzu omnye ukuya kwemihlanu kwaye uhambe kancinci de ubambe umphefumlo.

Namathela kwiShedyuli

Ukuba uzimisele ngokuba yimbaleki, ukuziqhelanisa kwenza ugqibelele. Ukubaleka akuyi kuba lula ngaphandle kokuba awuhambelani. Zama ukulungela ukubaleka okungenani kathathu ngeveki ukuze ubone ukuphuculwa ngaphambi kokuba wazi.

Yiya noMhlobo

Umhlobo onesantya esifana neso okanye esikhawulezayo sinokukunceda ukuba uzityhale njengoko usiya usiba ngcono kwindlela ozonwabisa ngayo. Kwaye ukuqala inkqubo entsha yokusebenza nomntu okhuthaze ngokufanayo kuya kukugcina uphendula ngezo ntsuku ufuna ukutsiba. Ukuba abahlobo bakho abanawo umdla wokubaleka njengawe, gcina iliso kubaqalayo abaqhuba iiklabhu kwivenkile yezihlangu, kwiindawo zokuzilolonga, okanye kwiziko lakho ekuhlaleni.

Yolula emva kwayo yonke iMidlalo

Iintlungu ezininzi kunye neentlungu zinokuthintelwa nge-prehab encinci. Ukugcina izihlunu zakho zingabi nkqo, qiniseka ukuba wolula emva kwayo yonke into ubaleka nolu lupholiso-phantsi ukuze uncede ukukhathazeka kwemisipha kunye nokukhulula iindawo ezixineneyo ezinokutsala amalungu akho kwaye zibangele ukwenzakala.

Eli nqaku livele ekuqaleni kwiPopsugar Fitness.

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