Iindlela ezi-7 ezingalindelekanga zoQeqesho lwemiDlalo yoBusika

Umxholo

• Uya kwakha ukuqina kwengqondo.
• Ubusika bunokwenza ixesha elifanelekileyo lokubaleka.
• Uya kujonga phambili ekubalekeni kwewtreadmill.
• Uqeqesho lunceda ixesha elide lasebusika ukuba lifutshane.
• Uya kwakha umzimba owomeleleyo.
• Uya kudibana nabahlobo abatsha ...
• ... okanye thatha ixesha elifunekayo uwedwa.
• Uphengululo lwe

Iintsuku zomdyarho wasentwasa hlobo zinento yazo: ixesha elipholileyo, ekwabelwana ngalo Kugqityiwe-ukuphuma kwelanga amandla, kunye nesiqalo esihle sokukhaba kwixesha lonyaka. Kodwa uqeqesho kwimidyarho yasentlakohlaza (oko kukuthi, ukugomela ixesha elibandayo elibandayo iveki emva kweveki ukuba uhlala eMantla, kwaye ujongana nenani eliqingqiweyo leeyure zokubaleka kwemini)? Oko kunokuba nzima.

Kwaye luhlengahlengiso kungakhathaliseki ukuba uhlala phi. "Ubusika bukho kuyo yonke indawo," utshilo uMichael McGrane, umqeqeshi weqela leBoston Athletic Association. "Nangona useFlorida, uqeqesho lunokuba ngumngeni ukuba awusetyenziswanga kwiqondo lokushisa kwe-50-degree."

Kodwa kukho izibonelelo ezithile eziza nokuzalisa iintsuku ezibandayo ngokubaleka okude kunye neendawo zeenduli. Apha, zisixhenxe kubo-ngqo kwiimbaleki kwaye zibaleke abaqeqeshi abasekwe eMantla mpuma.

Uya kwakha ukuqina kwengqondo.

“Uziva umbi kakhulu xa ubaleka kwiimeko ezinzima,” utshilo uAmanda Mongikazi, imbaleki ephambili kunye nomqeqeshi obalekayo we-Adidas. "Ezinye zeembaleki zam ezingalibalekiyo yilezo ndandinazo iicic for eyelashes, ndifuna iYaktrax kwiziteki zam, kwaye ndinxibe zonke iileyile ezishushu endinazo. Abanye endandidlala nabo babede banxibe iigogo."

Ngenxa yoko, wakha ukuzithemba, eyona nto ibalulekileyo yokuziva ulungele ukuza kusuku lomdyarho. Ukujonga emva kwezo ntsuku zinzima kunokukunceda ukuba ube namandla kugqatso (uyazi, xa unguye imvakalelo imilenze yakho, imiphunga kunye nentliziyo, uzibuze ukuba kutheni ubhalisele le nto kwakhona). "Ungacinga emva kuzo zonke ezo ntsuku zoqeqesho ezinzima xa ungakhange ujonge indlela kuphela kodwa nemozulu-kwaye uyaqonda ukuba ungamelana nale nto," utshilo u-Angela Rubin, umphathi we-Precision Running Lab e-Equinox Chestnut Hill. "Amandla engqondo lelinye lawona macandelo makhulu omdyarho."

Ubusika bunokwenza ixesha elifanelekileyo lokubaleka.

Ngoko woyika umkhenkce nekhephu nomoya. Ewe, yazi oku: "Iimeko zohlanga ebusika nasentwasahlobo ngamanye amaxesha zinokuba mnandi kunasehlotyeni. Kulula kuthi ukuba silibale ukuba kufume njani kwaye kushushu ihlobo," utshilo uMcGrane. Ukubaleka kwasebusika kuthetha ukuba awuzukujongana ne-allergies okanye iqondo lobushushu obuphezulu esibhakabhakeni, zombini zinokukucothisa. (Eyeleleneyo: IiNzuzo ezothusayo zoQeqesho emvuleni)

"Xa uqala ukugqitha kuma-60 okanye ama-65 degrees, ukusebenza ngokubanzi kuya kuqala ukwehla," utshilo uMcGrane. Unokwenzeka ukuba uphelelwe ngamanzi kwaye ulahlekelwe yi-electrolyte engundoqo, enokuthi ibe negalelo kwi-cramping kunye nokudinwa.

Yiyo loo nto iimeko ezibandayo zinokukhethwa. "Iidigri ezingama-40 bubushushu obugqithileyo kugqatso kuba uhlala ushushu kakhulu ngalo," utshilo uMongikazi. Elona candelo lilungileyo kuyo yonke le nto: Unokuba nolawulo lwe temp yakho ngokubeka phezulu kunye nokulahla umaleko phakathi kuqhuba, utshilo.

Uya kujonga phambili ekubalekeni kwewtreadmill.

Ewe, ufunda ngokuchanekileyo. Ngeentsuku xa ungakwazi ukunyamezela ingcinga yokuba ungaphandle, uya kubona i-treadmill ibaleka njengento yokuphefumula (kwaye ungayithetha nini enye into?!). "I-treadmill ikunika amandla okuseta isantya ofuna ukusiqhuba kwaye wenze ukuphakama ofuna ukuqeqesha kuwo," kusho uMhlengikazi. Iiklasi ze-Treadmill-à la Barry's Bootcamp okanye i-Equinox's Precision Running Lab-ziindlela ezintle zokusebenza ngesantya okanye iinduli kwindawo (efudumeleyo!) yokumisela iqela. URubin uthi: "Utshintsho lwendawo luhlala lulungile, ngakumbi ngezo ntsuku zineqondo elibi." (Idibeneyo: 8 Iimpazamo zeTreadmill ozenzayo)

Uqeqesho lunceda ixesha elide lasebusika ukuba lifutshane.

Ukuba ubusika lelona xesha ulithandayo kakhulu, awuwedwa. Kodwa ukuzibophelela kwisicwangciso soqeqesho esikugcina uxakekile ukususela ngoJanuwari ukuya ku-Epreli kungagcina ingqondo yakho ingekho kwiintsuku ezimfutshane, imozulu eqhaqhazelis’ amazinyo, kunye nesibhakabhaka esinamafu. "Ubusika buhamba ngokukhawuleza xa ubala iiveki ukuya kumdyarho," utshilo uMcGrane. "Ndiqhuba iBoston minyaka yonke, kwaye unyaka nonyaka ndihlekisa ukuba yindlela yam yokudlula kwiinyanga zasebusika."

Uya kwakha umzimba owomeleleyo.

"Umzimba wakho usebenzisa amandla amaninzi ukufudumeza umoya ophefumlayo xa uzilolonga," utshilo uRubin. Ukubaleka kwindawo engalinganiyo okanye kwindawo enekhephu, umhlaba onamatye kufuna ukuba izihlunu zakho zibandakanyeke ngakumbi, naye uyaphawula. Ngapha koko, olunye uphononongo olwenziwe kwiDyunivesithi yaseMichigan lufumanise ukuba ukuhamba kumhlaba ongalinganiyo kufuna ukuba sisebenzise amandla angaphezulu kweepesenti ezingama-28 kunokuba sinokwenza kumhlaba othe tyaba. "Ukubaleka emhlabeni wobusika kunokuvula isiseko sakho ngakumbi ukuze ugcine uzinzile," ucacisa uRubin. "Xa uzama ukugcina ifomu yakho kwaye ungatyibiliki okanye uwe, undoqo wakho uyavutha ukuze uzinzise."

Uya kudibana nabahlobo abatsha ...

Ingcebiso yoPro: Musa ukwenza imitsi yakho emide uwedwa. Ubuqabane ozivayo ngexesha loqeqesho ebusika buyamangalisa, utshilo uMongikazi. "Xa uqeqeshelwa kwiimeko ezimbi (ingakumbi ikhephu kunye neqhwa!), Abagijimi badibanisa ngokwenene, badumise omnye nomnye, kwaye basebenze kunye ukuze kwenziwe kungakhathaliseki ukuba imozulu injani." Ukufumana iqela lokubaleka kufutshane nawe, qalisa ngokujonga iindawo ezibalekayo okanye iivenkile zeembaleki kunye ne studio zokuzilolonga, ezihlala zibabamba ngeempelaveki.

"Ukuba ubaleka neqela, oko kunokukhokelela kubuhlobo obuhlala ixesha elide-ingakumbi ekuhambeni kwexesha elide. Uya kumazi ngokwenene umntu, "utsho uNurse. Ngaphezu koko, inxalenye enkulu yokuphumelela kugqatso kukuzibophelela kuqeqesho-kwaye ukuba unabahlobo okanye osebenza nabo abathembele kuwe ukuba babonakale, oko kukunika inkuthazo ngakumbi yokuba ubelapho kuba awufuni kukuvumela. bona phantsi! (Idibeneyo: Izibonelelo zokujoyina iqela elibalekayo-Nokuba awuzami ukuseta i-PR)

... okanye thatha ixesha elifunekayo uwedwa.

"Imozulu efudumeleyo ikhupha bonke abagijimi-kunye nezihlwele," utshilo uKelly Whittaker, umdyarho wexesha le-20 kunye nomqeqeshi we-B / SPOKE, istudiyo sangaphakathi sokuhamba ngebhayisikile eBoston. Kodwa ukubaleka ngemini ebandayo, epholileyo kunokuthetha ukuba unendlela okanye indlela eya kuwe kwaye unokuthatha indawo ngendlela ekhululekileyo. "Akukho nto ingcono kunokuhamba kwindawo egutyungelwe likhephu." Funa imeko yendalo nangakumbi zenqaku le-zen. Uphando oluvela kwiYunivesithi yaseStanford lufumanisa ukuba ukuchitha ixesha kwiindawo ezinkulu zangaphandle (kwaye asithethi zitrato zedolophu) kuthoba ubuchopho, iindawo eziphumlayo ezinxulunyaniswe nokugula ngengqondo, ngaphezulu kwezicwangciso ezixakekileyo.

Uphengululo lwe