Ukudlala imidlalo kunempilo kwaye kucetyiswa ukuba sihlale simile kwaye siqinisekise ukuba umzimba nengqondo yethu ihlala ikwimeko entle ixesha elide. Ukugcina ubomi obusebenzayo buzalisa amandla, kodwa kukho abantu abathatha isigqibo sokuthatha umdlalo wabo wokuzilibazisa kancinane kunendlela elula yokuthomalalisa umzimba ekuseni okanye ukuphumla emva kwemini kwaye bazimisele ngokuzimisela ukwenza umdlalo ube yinjongo yokuphumeza. Ubungqina. Umzekelo, ukubaleka i-marathon. Ukuba ukhetha le ndlela kwaye ufuna ukwazi uzilungiselela njani ukubaleka umdyarho weembaleki, qhubeka ufunda.
Ukubaleka umgama omde kufuna ukulungiswa kwangaphambili
Yenye into ukudlala imidlalo ngenjongo yokuzonwabisa okanye ukuzinyamekela kwaye enye into kukuguqula into oyithandayo ibe lukhuphiswano. Kukho abantu abakonwabela ngokwenene ukuvavanya amandla abo, unyamezelo lwabo kwaye ngamanye amaxesha isantya sabo. Le yimeko yeembaleki. Ngokomzekelo, zonke ezo meko zamadoda nabafazi abasele bekhulile abaqhubeka bebaleka baze bade bathabathe inxaxheba kugqatso oludumileyo ngamandla uninzi lwethu oluselula oluya kuwathanda.
Kwimeko nayiphi na into, akuyiyo into engenamsebenzi ukuthatha inxaxheba kwi-marathon, kuba kufuneka ulungele kakhulu. Ukuba awuzilungiselelanga ngokwaneleyo, umzimba wakho unokuba neziphumo ezibi kwaye asithethi nje ngokuba ukwindawo yokugqibela, kodwa usenokwenzakala, iingxaki zamathambo okanye isiyezi ngenxa yemeko yakho embi. Ngenxa yokuba i-marathon ilukhuphiswano olunzima kwaye, nokuba siyathanda okanye asithandi, siphela sizityhala kakhulu kunokuba besicetywe ekuqaleni.
Ukuze kungenzeki kuwe kwaye ufike ukwimeko egqibeleleyo baleka umgama omde, Qaphela iingcebiso zethu.
Imithetho yegolide yokulungiselela ukubaleka i-marathon
Umthetho wokuqala wegolide ungabonisi baleka iimarathoni ukuba awuzilungiselelanga ngokwenene. Kodwa qaphela ukuba asithethi nje ngokulungiselela umzimba, kodwa nangengqondo, kuba ugqatso luya kukuvavanya kuwo onke amanqanaba. Ukongeza, kubalulekile ukuba uqinisekise ukuba usempilweni egqibeleleyo. Unokuziva ulungile, kodwa awukwazi ukuba intliziyo yethu ivakalelwa njani, kwaye ukugqithisa kunokuba nemiphumo engalindelekanga kuyo. Fumana ukuxilongwa, ngakumbi ukuba sele ufikelele kwiminyaka ethile, nangona enyanisweni kulungile ukuba uhlolwe nakweyiphi na iminyaka.
Nje ukuba uqinisekise ukuba impilo yakho ilungile kwaye uyakwazi ukwenza uqeqesho olwaneleyo ukuze baleka umgama omde, siqhubela phambili kwinqanaba elilandelayo: uqeqesho. Kakade ke, phakathi kweembaleki, njengakuyo nayiphi na imbaleki, kukho izinto ezimbini ezibalulekileyo ekufuneka zithotyelwe: ixesha nokunyamezela. Ixesha lokuqeqesha kunye nokunyamezela ukuze ungalahlekelwa ngumoya kwaye ube neyakho uqeqesho loqeqesho ngaphandle kokudinwa, ukudinwa okanye ukongamela. Unayo? Masiqhubele phambili.
Khangela ukuba iya kuba njani i-marathon
Ukuze ulwe notshaba, kungakhathaliseki ukuba ngubani okanye yintoni na, kufuneka ulazi kakuhle. Kwaye kwenzeka into efanayo nakugqatso lomgama. Kuya kufuneka wazi yonke into malunga nomnyhadala, ukusuka kumgama oya kufuneka uhambe ukuya kwindawo ekuya kufuneka ubaleke kuyo, imingxuma yayo, njl. Ngokucacileyo ukubaleka kumhlaba othe tyaba akufani nokubaleka kumhlaba apho kukho amathambeka, imingxuma, amatye, njl.
Ukongeza, kubalulekile ukuba uphonononge indawo ukuze ngomhla we-X wazi ukuba ungaya phi kwaye ungalahleki. Nakuphi na ukungakhathali kunokubangela ukuba ulahlekelwe lixesha kwaye, kunye nohlanga lwakho. Isenokubonakala ingaqhelekanga into yokuba ulahleke, kodwa ukuba ugxile kakhulu ekubalekeni okanye kwiingcinga zakho, ayiphambani kangangokuba uphulukane nendlela yakho nangawuphi na umzuzu. Kwaye into embi kukuba yonke yesibini ibala.
Qala ngemitsi emifutshane
Awufuni ukuhamba i-40 yeemitha ngexesha elinye. Umzimba wakho kufuneka uphumelele xa ubaleka. Qala ngemigama emifutshane kwaye, kancinci kancinci, ukwandisa iikhilomitha. Xa uziva ulungile, zama isiqingatha sembaleki kwaye, xa sele uziva ikhulu leepesenti elungileyo ngolu hlobo lomzamo, emva koko kuphela uya kuba ukulungele baleka umgama omde okanye ugqatso olude olupheleleyo.
Fumana inkxaso ekusebenzeni kwakho
Ungaziqeqesha wedwa ukuba awufumani nabani na ofuna ukujoyina umdlalo wakho wokubaleka, nangona kukho iiklabhu kunye namaqela aqhubayo. ukubaleka oko kwenza ukuphupha qeqesho ukonwabisa ngakumbi, umdla kwaye uyonwabisa. Uya kukwazi ukuxhasana, ufunde omnye komnye kwaye, kwinkqubo, wenze ubuhlobo nabantu abanokuzonwabisa okufanayo. Iya kukuvumela ukuba ujonge ukuba uyenza ngokufanelekileyo kwaye uqaphele ukuba iimbaleki ezindala ziyenza njani na.
Umonde kunye nexesha
Thatha ubuncinane iiveki ezine ixesha loqeqesho lomdyarho. Kuyingozi ukukhawulezisa kuqeqesho, ekubeni kufuneka uqhubele phambili usuka kancinci uye kokungaphezulu. Hlonipha i amaxesha oqeqesho kunye ne ikhefu, kuba ukuphumla kubalulekile ukuze umzimba uhlaziyeke nengqondo yenze okufanayo.
Ungalibali ukolula
Ukulungisa Akunjalo nje ngokuthatha isantya kwaye ungatyhafi endleleni. kufuneka wenze ukolula njengento yokufudumala kwangaphambili, ukwenzela ukuba amalungu akho e-numb kunye nezihlunu eziqinileyo zivuke kwaye zilungiselele umthambo.
Ukutya kukwachaphazela
Ukuba uqeqesho luyiprayorithi, ukutya okulandelayo akubalulekile kangako. Khumbula ukuba ukutya okutyayo kuya kukunika isibaso esiyimfuneko ukuze umzimba wakho usabele kumzamo ofunekayo. Kuneke u sebenzisa i-carbohydrates ngaphambi kokuba usebenze kwaye, phambi, ngexesha nasemva, sela amanzi amaninzi okanye iziselo ze-isotonic ezikunceda ukuba uhlale unamanzi kwaye ubuyise ulwelo olulahlekileyo ngenxa yokubila.
Izihlangu ezifanelekileyo kunye nempahla
Ekugqibeleni, gcina engqondweni iimpahla oya kuzinxiba xa ubaleka. Kwaye, ngaphezu kwakho konke, izihlangu. Iinyawo zakho ziya kuba yiyo yonke into. Kwaye ukuba usebenzisa ezinye Iiteki okungonelanga, oku kuya kwenza ukuba kube nzima kuwe ukubaleka ngokupheleleyo, kwaye usenokwenzakala kwaye ude uwe kunye nokwenzakala.
Ukuthathela ingqalelo ezi ngcebiso kunye neengcebiso malunga uzilungiselela njani ukubaleka umdyarho weembaleki, ngoku nguwe othatha isigqibo sokuba uluqale nini uqeqesho lwakho. Uyafuna? Ukuba sele uyimbaleki, sixelele eyona nto ibalulekileyo ekufuneka siyikhumbule.