Izibonelelo eziMangalisayo zoQeqesho emvuleni

Umxholo

• Ungaya ixesha elide kwaye ukhawuleze
• Uya kuziva ngathi ungoyisa nantoni na
• Luthomalalisa Uxinzelelo olukhulu
• Umzimba Wakho Ufunda Ukusabela Ngcono
• Uphengululo lwe

Ukuba ukhe waziva kamnandi isiqabu samathontsi emvula embindini weshushu, onamathelayo, ufumana icebiso lokuba ukongeza amanzi kunokuguqula njani ukuphuma kwakho kwesiqhelo kwaye uphakamise iingqondo zakho. Inxalenye yokukhetha i-pavement ngaphezulu kwethayile yokunyathela okanye indlela yebhayisikile endaweni yeklasi ye-Spin kukufumana idosi yendalo ngokuzilolonga kwakho-kwaye oko kunamandla, kukonyusa imood, kuyakhuthaza uxinzelelo. (Nazi izizathu ezi-6 zokutshixa iTreadmill kwaye uthathe ukubaleka kwakho ngaphandle.) Ke awufuni ukutsiba nawaphi na amathuba okuntywila kwindawo entle-okanye ukoyise uqeqesho lwakho lwangaphandle-nokuba imozulu ikwicala elimanzi. Konke okufuneka ukwenze kukuvulela imvakalelo emangalisayo yokufumana indalo ngendlela yayo yokuhlaziya. "Xa uzixelela ukuba imvula ayisiyonto inkulu, uluvo lonke lokwenza umsebenzi omanzi uziva ulula kwaye uyonwabisa," ucacisa watsho uKristen Dieffenbach, Ph.D., osisithethi soMbutho weApplied Sport Psychology.Sinezibonelelo kunye nendlela yokwenza izinto ekufuneka uzenzele ukubaleka kwemvula, ukunyuka, okanye ukukhwela ibhayisekile ukuze ungaze ufune-okanye ufune-ukuphoswa lithuba lokudlala ngaphandle, imvula okanye, imvula . Kodwa ngaphambi kokuba uqalise ukusebenza, jonga ezona zixhobo zokubaleka zingangeni manzi eziza kuba luncedo.

Ungaya ixesha elide kwaye ukhawuleze

Xa usenza imithambo, izihlunu zakho ngokwendalo zivelisa ubushushu, obunokunyusa ubushushu bomzimba wakho ukuya kuthi ga kwi-100 ukuya kwi-104 degrees, ucacisa umthambo womzimba uRebecca L. Stearns, Ph.D., kwiKorey Stringer Institute, kwiDyunivesithi yaseConnecticut, efunda ukwandisa imidlalo. ukusebenza kunye nokhuseleko. Nokuba ziidigri nje ezi-2 ngaphezulu kwesiqhelo kwaye ukusebenza kwakho kungaqala ukubandezeleka kuba ukuze uphole umzimba wakho ngokubila, ukuhamba kwegazi kuye kuthambiswe kwimisipha esebenzayo kulusu lwakho. Kodwa amanzi emvula anokusebenza njengesixokelelwano sokupholisa aze akuthintele ekutshiseni ngokugqithisileyo. Ukunciphisa ukunyuka kwamaqondo obushushu omzimba ngexesha lokuzilolonga kukuvumela ukuba usebenze nzima kwaye ngokufanelekileyo, kwaye unciphisa umngcipheko wokugula kobushushu, uyachaza uStearns. Uphando lwamva nje kwifayile ye- Ijenali yeSayensi yezeMidlalo bafumanisa ukuba xa ubuso bembaleki bufafazwe ngokuphindaphindiweyo ngamanzi apholileyo ngexesha le-5K egijima ekushiseni, bachebile ubuncinci imizuzwana ye-36 ngexesha labo eliqhelekileyo kwaye babenepesenti ze-9 zokuvuselela okukhulu kwimisipha yemilenze yabo.

Uya kuziva ngathi ungoyisa nantoni na

"Umqeqeshi wam ubiza ukukhwela kwemvula 'ngoqeqesho lokuqina,' utshilo uKate Courtney, umkhweli webhayisekile weentaba weRed Bull. "Ngezona ntsuku zemozulu zimbi kakhulu, unokuqiniseka ukuba uninzi lwabantu alukho emva koko, kwaye into yokuba ndiyandikhuthaza ukuba ndiqhubeke, kwaye indinika umbono omkhulu wokufezekiswa xa sele ndigqibile. "

Cinga ngemozulu ecekethekileyo njengomqobo, utshilo uDieffenbach. Nje ukuba ugqibe umthambo wakho, uya kuba nebhongo kunye nokwaneliseka ukwazi ukuba uloyisile ucelomngeni olongezelelweyo. Ngaphezu koko, inokuba lutshintsho olulula olugcina i-loop yakho yokuya kwi-loop iziva intsha. "Ndiyazixelela ukuba iyakuba yinto yokonwaba, indlela entsha yokufumana iindlela zam eziqhelekileyo," yimbaleki ehamba phambili uGina Lucrezi, ongunozakuzaku weBuff entloko. "Nje ukuba ndiphume, ndinothando ngenene lokubaleka kumadama."

Luthomalalisa Uxinzelelo olukhulu

Ukuzivocavoca ngaphandle kukucoca intloko, kwaye imvula inokuthi ibengoyena ndoqo ekwenzeni uzive uyiZen. “Izandi ezingoyikiyo zivakala ngathi imvula enethayo inokuphumla kwaye ithuthuzele,” utsho uJoshua M. Smyth, Ph.D., ongumalathisi oncedisayo weSocial Science Research Institute kwiYunivesithi yasePenn State. "Kukho ubumnandi obuzolileyo endibufumeneyo-amaxesha amaninzi akukho bantu baninzi emvuleni kungoko kukho uxolo oluninzi-njengawe ungumnini wendlela, umkhondo, okanye nokuba lihlabathi, utshilo uKatie Zaferes, i-Olimpiki kunye nophumelele uqeqesho kunye noRoka. "Kukwenza ukuba uxabise ubuhle bendalo ekungqongileyo." Kwaye inokuba yile nto ufuna ukuyikhupha engqondweni ukuba usebenza nzima kangakanani.

Umzimba Wakho Ufunda Ukusabela Ngcono

Ukutshintsha indawo yakho yokusebenza (yithi xa uqhuba kwindawo ethe tyaba, eyomileyo ukuya kwindawo emanzi, emtyibilizi) iya kukwenza uqiniseke ngakumbi kwaye ukhawuleze ngeenyawo zakho. Kungenxa yokuba ngalo lonke ixesha usenza uhlobo olufuna kakhulu lwendlela yakho, inokukukhuthaza ukuba uphume ngaphandle kwendawo yakho yokuthuthuzela, utshilo uDieffenbach. Ngalo lonke ixesha usenza, awuzukwakha ukuzithemba kwakho kuphela kodwa uya kuba ngcono kubuchwephesha. Cinga ngomntwana ofunda ukuhamba, uyachaza. Unokufunda kumgangatho okhuni, kwaye xa ujongene nekhaphethi, kungathatha ukuziqhelanisa nokulungisa-kodwa kungekudala kube yinto yesibini. Ingcebiso yakhe: Qalisa ngesantya esisezantsi kancinci kunesiqhelo ukuze ujonge izembozo zamatye kunye namatye, anokuba yimvula emvula. Njengoko uqhelana nokukhwela okanye ukubaleka kwiindlela ezimtyibilizi kunye neendledlana, izihlunu zakho ziya kuqala ukulindela umngeni omtsha, utshilo uDieffenbach.

Ngoku kwicala elisecaleni: Imizabalazo eli-15 yokuSebenza eMvuleni

Uphengululo lwe