Iindlela ezingama-20 zokuKhuthazwa ukuba ubaleke

Umxholo

• Inkuthazo yayo nayiphi na imeko
• 1. Fumana ukhuphiswano
• 2. Zivuze
• 3. Nciphisa ixesha lakho elincinci
• 4. Gcina ubunzima obuphilileyo
• 5. Ngena kumjelo weqela
• 6. Yiva amandla endorphin
• 7. Zibekele iinjongo
• Nxiba umthambo ofuna ukuwenza
• 9. Vumela umculo ukuhambise
• 10. Gcina umkhondo nge-app
• 11. Hlanganisa
• 12. Yiva ukukhanya kwelanga ebusweni bakho
• 13. Cwangcisa isantya sakho
• Ekuseni ‘imbaleki’
• 14. Yiba ngasekunene kwebhedi
• 15. Ibhaskiti kwinzolo yakusasa
• Ukubetha iindlela
• 16. Qhagamshela kwindalo
• 17. Jonga iintaka neenyosi
• Inkuthazo yeMarathon
• 18. Beka ubuhlanga bakho ebusweni
• 19. Qengqa ibhola
• 20. Fumana iklabhu yabalandeli
• Uhlala njani ukhuthazekile
• Umgca wezantsi

Kunganzima ukuphakama uhambe uyokubaleka. Kodwa uninzi lwamaxesha, uya konwaba ngakumbi kwaye waneliseke nesiqu sakho ukuba uyaphakama uyenze.

Cinga ngezizathu ofuna ukuzenza kwindawo yokuqala. Zibuze ukuba ukubaleka yinto oyithandayo, kuba uya kuba nakho ukubetha ugqozi lwento oyifunayo ngokwenene.

Kulula ukuza nezizathu zokuphepha into ethile, kodwa eyona nto iphambili kukuziphikisa ezo zizathu ngezizathu zokwenza oko.

Rhoqo, inkuthazo ilandela isenzo. Zidibanise kunye uhambe. Uya kuziva ungcono emva kokubaleka, kwaye uya konwaba xa unamathela kwisiqhelo sakho.

Makhe sijonge iingcebiso ezingama-20 eziza kukunceda ufumane inkuthazo yokunyusa umdlalo wakho kwaye uzibophelele kwindlela yakho yokusebenza.

Inkuthazo yayo nayiphi na imeko

Nokuba ucwangcisa ijog elula ejikeleze ubumelwane bakho okanye uqeqesho olunzima lokuphumla, ezi ngcebiso zinokukukhuthaza ukuba uphume emnyango.

1. Fumana ukhuphiswano

Khangela ukhuphiswano olunobuhlobo, ukuba yinto oyithandayo. Fumana iqela labantu oza kubaleka nalo ukuze ugcine isantya, okanye utshatise amaxesha akho ngokuchasene nabanye ngenkqubo yokomelela komzimba.

2. Zivuze

Amandla amabhaso akayeki ebuntwaneni. Yenza inkqubo yomvuzo ngokwakho. Landa umkhondo wenkqubo yakho ngamanqaku ezindala ezindala, okanye wenze itshathi igcwaliswe ngezitikha. Beka kwindawo ebonakalayo ukuze uyibone rhoqo.

Umvuzo unokuba yinto elula njengokuzivumela ukuba ulale imizuzu engama-30 okanye ubhukishe umyalezo. Okanye ungaphuma uphele ngetattoo yokubhiyozela.

3. Nciphisa ixesha lakho elincinci

Ngeentsuku xa ungakwazi ukuhlangabezana nexesha lakho lemihla ngemihla, baleka ngalo naliphi na ixesha onalo endaweni yokuhlala ngaphandle ngokupheleleyo. Ngale ndlela, kunokwenzeka ukuba uhlale ekujikeni kwezinto kuba ngekhe uphoswe lusuku lonke.

4. Gcina ubunzima obuphilileyo

Ukubaleka kuyatshisa iikhalori, kunciphisa amafutha esiswini, kwaye kukunceda wenze ukhetho lokutya olusempilweni. Inokukunceda ukuba uhlangane neenjongo zakho zokulahleka kwesisindo okanye ugcine ubunzima bakho ekujoliswe kubo.

5. Ngena kumjelo weqela

Eyona nto ifunekayo kukufika ekukhuthazeni iqela. Fumana elinye okanye amaqabane aliqela oqeqesho onokuthi ucwangcise ngawo ishedyuli esebenzayo. Nokuba anibaleki kunye suku ngalunye, ninokudibana kunye amaxesha ambalwa ngeveki yokuphendula.

6. Yiva amandla endorphin

Ukuphakama kwembaleki kuyinyani. Unokufumana iimvakalelo zokuba nethemba okanye uvuyo, njengoko ukusebenza kuyiphucula imeko yakho kwaye kukwenza uzive ungcono ngokukhupha ii-endorphins, enye yehomoni yolonwabo.

7. Zibekele iinjongo

Yahlula iinjongo zakho zibe ngamanyathelo amancinci, anokulawulwa. Oku kungabandakanya ixesha olibekayo ngeveki, ubaleka kangakanani umgama othile, okanye inani leentsuku oziqhubayo.

Nxiba umthambo ofuna ukuwenza

Ukunxiba kakuhle kunokuba nefuthe elihle kwindlela ozibona ngayo, kwaye kunokukukhuthaza ukuba ubaleke rhoqo. Thenga iimpahla zokuzilolonga kunye nezihlangu oya kukonwabela ukunxiba.

Okanye sebenzisa iimpahla zakho zembaleki njengethuba lokuzama iindlela ongaqhele ukuzizama ngazo. Oko kunokuthetha ukuya kwimibala eqaqambileyo okanye ukunxiba iibhulukhwe ezimfutshane xa ngesiqhelo ubungekhe.

9. Vumela umculo ukuhambise

Thatha ixesha lokwenza uluhlu lokudlala lwazo zonke iingoma ozithandayo. Khetha iingoma eziqhubela phambili ezikubeka kwimeko entle kwaye zikukhuthaze ukuba uhambe. Vumela kuphela ukumamela ezi ngoma ngelixa uqhuba.

10. Gcina umkhondo nge-app

Hlala ngaphezulu kwiinjongo zakho ngokusebenzisa inkuthazo okanye inkqubo yokulandela umkhwa. Uninzi lukuvumela ukuba usete izikhumbuzo, unxibelelane nabantu kwiiforamu, kwaye ujonge iigrafu ezilandelela inkqubela yakho.

11. Hlanganisa

Guqula inkqubo yakho ubuncinane usuku olunye ngeveki. Baleka iinduli endaweni yomgama omde, okanye ungeze kwezinye i-sprints. Unokubaleka kwindawo eyahlukileyo, wenze indlela yakho yesiqhelo ubuye umva, okanye utshintshe ixesha losuku.

12. Yiva ukukhanya kwelanga ebusweni bakho

Ukubaleka yindlela emnandi yokufumana ilanga elifunekayo ukukhulisa amanqanaba e-serotonin. Oku kunceda ukukubeka kwimeko entle ngelixa unciphisa uxinzelelo kunye noxinzelelo.

13. Cwangcisa isantya sakho

Oyena mntu kufuneka uphendule kuye nguwe, ke zive ukhululekile ukubaleka nangasiphi na isantya esivakalayo. Thatha isigqibo sokuba ukhetha ukubaleka ngesantya esiphezulu okanye ngaphezulu kwesantya sokuphumla.

Ekuseni ‘imbaleki’

Ekuseni uboleka amandla okubaleka kwakho, kwaye unokuziva ngathi uhamba phambili komdlalo, onokuthi usete ithoni elungileyo yosuku lwakho lonke.

14. Yiba ngasekunene kwebhedi

Ukuqala kosuku lwakho ngokujonga ibhokisi yakho esebenzayo yinto enkulu. Ukwenza into yokuqala kukushiya namathuba amancinci okuphazamiseka okanye ukubanjwa kuko konke okuza nokusila kwemihla ngemihla. Uyakuva ngcono ngokwengqondo nangokwasemzimbeni ukuze uyenze kwangoko.

15. Ibhaskiti kwinzolo yakusasa

Jabulela ubuhle kunye nokuthula kwentsasa. Ukuvuka ekuseni kuyakuvumela ukuba uthathe ixesha lakho kwaye wonwabele eli xesha lithuleyo nelinoxolo losuku. Ezinye izibonelelo zibandakanya ukonyusa imveliso yakho kunye noxinzelelo.

Ukubetha iindlela

Ukubaleka kwiindlela kuya kukunika umbono omtsha, kwaye unokuqeqesha umzimba wakho ukuba uhambe ngeendlela ezahlukeneyo. Unokukwazi ngakumbi ukubekwa kweenyawo, ezinokukunceda ujolise ingqondo yakho kwaye uhlale ulapho. Kwaye kunye nokubaleka ekungcoleni kuthambile emzimbeni wakho kunepavumente.

16. Qhagamshela kwindalo

Ukuphefumla umoya omtsha kunye nokuzijikeleza ngobuhle bendalo bemithi, amachibi kunye neenduli kunokuhlaziya ngokwengqondo. Kwaye nangaphandle, kukuphakamisa imeko yendalo. Nokuba awukwazi ukuphuma esixekweni yonke imihla, zama ukutyelela ipaki yendalo ubuncinci kube kanye ngeveki.

17. Jonga iintaka neenyosi

Qhekeza umdla wakho kwaye wenze inqaku lokufunda ngezinye zezilwanyana zasendle zendalo kunye nezityalo kwindawo yakho. Cwangcisa ukufumanisa okanye ukuqaphela inqaku elinye elitsha lendalo ngalo lonke ixesha undwendwela umzila obalekayo.

Inkuthazo yeMarathon

Ukubaleka imarathon kufuna uqeqesho olulungelelanisiweyo kwisithuba sexesha elimiselweyo, ke kuyakufuneka uzibophelele kwinto oyenzayo. Cwangcisa ngononophelo ukuqinisekisa ukuba unexesha elininzi lokulungiselela.

18. Beka ubuhlanga bakho ebusweni

Bhalisela ugqatso olufutshane olufana ne-5K, 10K, kunye nesiqingatha semarathon, kwaye ngokuthe ngcembe wakhe indlela yakho ukuya kumdyarho opheleleyo. Ngale ndlela, uya kuqala ukuziva ulandela ishedyuli yoqeqesho kunye nokuba kunjani ukukhuphisana.

19. Qengqa ibhola

Bhalisela umdyarho ofuna ukuwuqhuba ubuncinci kwiinyanga ezintlanu kwangaphambili. Nje ukuba ubeke intliziyo yakho kunye nenjongo yakho kolu gqatso, qalisa ukulungiselela kwakho imarathon. Qiniseka ukuba uyazi kakuhle ukuba yintoni kanye le nto ibandakanyekileyo, kwaye unamathele kwishedyuli yoqeqesho lwakho.

20. Fumana iklabhu yabalandeli

Ukubaleka imarathon akukho nto incinci, kwaye ukuba yeyokuqala, yazisa abahlobo bakho. Baza kukuxhasa ngovuyo kwaye bajonge inkqubela yakho njengoko uzilungiselela.

Abahlobo bakho banokufuna ukujoyina iinxalenye zoqeqesho lwakho. Ngaphezulu, banokumakisha ikhalenda yabo ukuze babekho ngomhla omkhulu wokukuvuyisa.

Uhlala njani ukhuthazekile

Uya kudinga ukuhlala ukhuthazekile kwaye uqiniseke ukuba uyigcina le drive yonke imihla, iveki emva kweveki ukuze ufezekise iinjongo zakho zomsebenzi.

Ukuba kuyakusebenzela ukuba ube nendlela yesiqhelo, qhubeka kule ndlela. Ukuba kulula kuwe ukuba uhlale ukhuthazeka xa utshintsha inkqubo yakho, emva koko wenze into eyahlukileyo.

Sebenzisa i-sprints, iinduli, kunye nomgama omde ngeentsuku ezahlukeneyo. Guqula indawo okuyo kunye nexesha losuku ukuyigcina yahlukile, eya kukuthintela ekubeni ungadikwa.

Umgca wezantsi

Ekugqibeleni, nguwe kuphela onokuthi uhlanganise iiteki zakho kwaye usete ikhosi yakho.

Kulula ukudwelisa izizathu zokuba kutheni ungeke usebenze nangayiphi na imini, kodwa kulula ukuyiguqula ngokwenza uluhlu lwezizathu zokuba kutheni. Hlala ujonge kwizizathu othanda ukubaleka kunye nezibonelelo ezizisayo.

Ukuba ufuna inkuthazo eyongezelelweyo, fikelela kumqeqeshi obalekayo, okanye ujoyine iqela elibalekayo kwindawo yakho. Chaza ukuba zeziphi iinjongo zakho, yintoni ekunceda ukuba uzifezekise, kwaye uzibophelele kwisicwangciso sokwenza. Zithembe ukuba ukhokele.