Ungaqala kanjani ukusebenza kahle: uhlelo olusebenzayo lwabaqalayo kusuka ekuqaleni

Wonke umuntu okungenani kanye empilweni yakhe wacabanga ukuthi angaqala kanjani ukugijima. Omunye uthola ukuthi ukukhuphukela esitezi sesi-5 ngokungazelelwe kube ngumsebenzi ongenakwenzeka, omunye akazange angene ku-jeans ayithandayo, owesithathu ucabanga ngokukhula kwakhe, ngokomzimba noma ngokomoya.

Ukuze ukugijima kube umkhuba owuthandayo, ukuze ungakuyeki okuqale phakathi, kubalulekile ukuthola ukuthi ungaqala kanjani ukugijima kahle. Kufanele wazi ukuthi ungasilungiselela kanjani kahle isifundo, ukuthi ungavulela kanjani, yiziphi izinyathelo okufanele uzenze ukuze ungaphoxeki ekuqeqeshweni. Konke lokhu sizoxoxa ngakho kulesi sihloko.

Ungazivulela kanjani ukugijima?

Kungaba nzima kumuntu ukuvula imisebenzi yesikhathi eside uma engakaze agijime ngaphambili. Ake sibheke izizathu ezintathu eziphezulu zokuyeka ukusebenza kwabantu:

• Okomzimba. Kunzima ngomzimba ongakulungele ukunqoba umthwalo, ibanga linzima, ngenxa yalokhu, umuntu akatholi ubumnandi ezifundweni bese ebaphonsa;
• Ezengqondo. Kunzima ukuziphoqa ukuthi uvuke kusofa othambile uphumele emgwaqweni, bese uqala ukugijima. Okwamanje, ku-TV kukhona uchungechunge oluthandwayo, itiye elishisayo emgodini, izingcingo nezinethiwekhi zokuxhumana nabantu eziseduze. Kubalulekile ukuthi ufunde ukuphuma endaweni yakho yokunethezeka - ngasendleleni, leli elinye lamakhono amakhulu aholela empumelelweni.
• Ukwephula okulindelwe. Ufunde ukuthi ungaqala kanjani ukugijima, uthathe uhlelo lokuqeqesha, uzivocavoca njalo ... kepha awuwuboni umphumela. Udinga ukunqunyelwa ngaphambili "kubudlelwano" besikhathi eside ngokusebenza. Lokho kungukuthi, zithembise ukuthi ungagijimeli nje kuphela kuze kube ufinyelela isisindo osifisayo noma isikhathi esibekiwe, kepha ukwamukele ukuthi ukusebenza manje sekuyinto engenzeki empilweni yakho. Ungaxubha kanjani amazinyo akho.

Ungaqala kanjani ukugijimela abaqalayo?

Abantu abaningi banquma ukuqala ukugijima, bazithengele imishini yezemidlalo, beze epaki futhi ... abazi ukuthi bazokwenzenjani ngokulandelayo. Bagijima ngokungacabangi, ngaphandle kwanoma yiluphi uhlelo, bayashesha ukuphuma, baxinwe, bakhathale, bangafezi inhloso yabo "yokugijimisa amathanga ama-5" futhi badumele.

Uyazi ukuthi yini okusenhliziyweni yokugijimela abaqalayo - uhlelo lokuqeqesha uhlelo olucacile futhi oluqondakalayo, olwenziwa kucatshangelwa amakhono omzimba womuntu ongakaze agijime ngaphambili. Ngosizo lwayo, uzokwazi ukuqala ngokunembile futhi ukhuphule ijubane kancane kancane, ngeke ukhathele futhi ngeke ulahlekelwe inzalo. Uzofunda ngokuthula inyanga nenyanga, uthokozele impumelelo yakho futhi uzizwe uziqhenya ngawe.

Ngakho-ke, uma uzibuza ukuthi ungaqala kanjani ukugijima kusuka ekuqaleni ngendlela efanelekile, hlola uhlelo lwethu, olulungele abantu abangakaze banyathele umshini wokunyathelisa ngaphambili. Isisekelo salolu hlelo umthetho - kuyadingeka ukushintshana kokuhamba nokugijima, futhi, ekuqaleni, owokuqala unikezwa isikhathi esithe xaxa, ngokuhamba kwesikhathi amanani kufanele alingane, futhi lapho uba umgijimi "okhuthele", ukugijima kufanele kuqale ukususa ukuhamba.

Izikhathi ezinikeziwe ziyashintshwa ukuze isikhathi sokusebenza esiphelele sibe yimizuzu engama-40-60. Konke ukuvivinya umzimba kuqala futhi kuphele ngokuhamba imizuzu engu-5 kubhangqwe izivivinyo zokuphefumula. Ngemuva kwezinyanga ezi-2-2.5, uzobona ukuthi uligcina ngokuthula ibanga ngaphandle kokushintshela esinyathelweni, futhi ungaqala ukwethula ukuqeqeshwa kwesikhawu, ukukhuphuka umqansa, ukwandisa ijubane noma ibanga.

Ngililungiselela kanjani amakilasi?

Ngemuva kokuthi ukhethe uhlelo olusebenzayo lwabaqalayo, itafula lesifundo selifundwe lasebenza, sekuyisikhathi sokuya esitolo sezemidlalo ukuthola imishini efanele. Qala ngokukhetha izicathulo ezifanele.

Kufanele kube yini izicathulo ezifanele zokugijima?

1. Ukukhanya - kungabi ngaphezu kuka-400 g;
2. Uzwane ugoba kahle;
3. Isithende siyahluma;
4. Umbhangqwana wasebusika uvinjelwe futhi unentambo eqinile;
5. I-outsole ayisheleli.

Izembatho kufanele zikhululeke, zikhululeke, zingavimbi ukunyakaza. Ehlobo, i-T-shirt noma i-T-shirt ephefumula kahle nezikhindi ngenhla kwamadolo yizona ndlela ezingcono kakhulu. Ebusika, bagqoka ngokwesisekelo sezingqimba ezintathu: izingubo zangaphansi ezishisayo, ijezi elifudumele loboya kanye nejazi elingenamoya, elincane elinamabhulukwe (isudi) namateku akhethekile okugijima ebusika. Ngenkathi ebandayo, ungakhohlwa ngesigqoko, isikhafu namagilavu.

• Ake siqhubeke nokutadisha ukuthi ungaqala kanjani ukugijima kahle - kwabaqalayo, sikucebisa ukuthi ufunde ukuphefumula kahle. Ukukhuthazela komgijimi, inqubo yokuzivocavoca, kanye nenhlalakahle kuncike ekuphefumuleni. Ochwepheshe bancoma ukunamathela ekujuleni kwe-inhalation, usebenze isigqi sakho bese uzama ukungalahleki. Iphethini yakudala yizinyathelo ezi-3 zokuhogela umoya nezinyathelo ezi-3 zokuphefumula. Donsa umoya-mpilo ngamakhala, ukhiphe ngomlomo. Ebusika, ungadonsa ngamakhala nangomlomo, kepha kufanele uphefumule ngokuqinile ngesikhafu.
• Kubantu abafuna impendulo yombuzo othi "ungaqala kuphi ukuqala ukugijima", sikweluleka ukuthi ucabange ngokuhambisana nomculo. Ngamanye amagama, landa amathrekhi akho owathandayo kwisidlali. Ngokuya ngocwaningo, ukulalela umculo ngenkathi udlala ezemidlalo kukhulisa ukukhuthazela ngama-20%, kunomthelela omkhulu esimweni sengqondo, futhi akukuvumeli ukuthi ube nesithukuthezi ngenkathi ugijima.
• Uma uthatha isinqumo sokuzijwayeza ukugijima nsuku zonke, kufanele aqale kuphi, uma engatholi inkampani efanele? Ukugijimisana eceleni kwithrekhi akudingekile, noma akufiseleki. Okokuqala, wonke umuntu udinga ukuthuthukisa isigqi sakhe. Kepha ubukhona bomuntu onomqondo ofanayo oseduze ngokuziphatha kuyasekela, kushukumisela umphumela, futhi kukhuphule nokukhiqiza. Thola isoka noma intombi, efana nawe, efunayo, kepha engazi ukuthi ingaqala kanjani ukusebenza nokuzivocavoca ndawonye.

Ungaqala kanjani ukugijima ukuze ungayeki?

Uma usuvele uqalile ukusebenzisa uhlelo oluvunyiwe lokuqalisa lwabaqalayo, kubalulekile ukuthi ungagxili futhi ungaliphonseli leli bhizinisi ekhoneni elikude le-mezzanine kagogo wakho. Njengoba uzijwayeza, naka lawa maphuzu alandelayo:

• Ukuzifudumeza nokupholisa ngemuva koqeqesho kuzovimbela ukuvela kokuzwa okubuhlungu ngemuva kokuqeqeshwa, kunciphise ubungozi bokulimala nokuphazamiseka;
• Khetha izindawo ezinhle zokugijima - amapaki aluhlaza, amathrekhi akhethekile wokugijima nabantu abaningi abanomqondo ofanayo, umgogodla womfula. Imibono ezungezile ilungele ukugijima - ihlolwe mathupha!

Uma ufuna uhlelo lwabantu abakhuluphele ngokweqile ukuqala ukusebenza ekuqaleni, sincoma ukuthi uqale uvakashele udokotela wakho ukuze uqiniseke ukuthi awuphikiswa ekuzivocavoca umzimba. Akunconyelwa abantu abanesisindo esinzima kakhulu ukugijima - kufanele baqale ngokuhamba.

• Funda inqubo efanele yokusebenza ukuze uqale ukwakha amandla akho futhi ukhiqize ngokwengeziwe. Nayi imithetho eyisisekelo: isifuba sigcinwa siqondile, amehlo abheke phambili, amahlombe akhululekile, izingalo zigobeke endololwaneni futhi zihanjiswe ngesikhathi ngokuhamba emuva naphambili. Unyawo lubekwa esithendeni bese ligoqeka ngobunono kuzwane. Imilenze i-springy kancane, isinyathelo esincane, hhayi ububanzi.
• Sincoma ukuthi uqale ukujima kwakho ngokugijima - lolu uhlobo lokugijima oluzolile nolulinganiswa kakhulu.
• Kufanele wazi ukuthi ukugijima okulungile kwabaqalayo kususelwa kuphi: emithethweni nasekesheni. Lokhu kusho ukuthi kufanele uyiqonde kahle inqubo nemithetho, bese uyagijima ngokucacile kusheduli. Akukho ukuthethelelwa, ukudluliswa, ubuthakathaka. Uma uhlehlisa i-run ngaphandle kwesizathu esizwakalayo okungenani kanye - 9 kwayi-10, maduzane uzolishiya leli bhizinisi.
• Ungazibekeli imigomo ongenakufinyelela kuyo. Kuyinto emnandi kakhulu ukuthatha kancane ukuphakama okuncane, kancane kancane wakhe amandla akho, kunokuba uqale ngokushesha ngesiphambano esinzima bese, wehluleka ukubhekana nakho, ushiye umbono wokuhle.

Uma ungazi ukuthi uzoqala nini ukugijima, sizokunikeza ithiphu ebaluleke kakhulu: ungahlehlisi ukugijima kwakho kokuqala kuze kube uMsombuluko olandelayo. Uma uthathe isinqumo - qala khona kusasa!

Ungabhoreki kanjani kuthrekhi?

Lo mbuzo ubaluleke kakhulu, ngoba ukuvivinya umzimba okuyisidina ngokuvamile kuyisicefe. Bhala phansi amathiphu ethu - nakanjani azokusiza:

1. Uma uzibuza ukuthi kungakanani abagijimi abaqalayo abagijimayo, sikweluleka ukuthi ugxile kumizuzu engama-40-60. Lesi yisikhathi esihle kakhulu sokuzifudumeza futhi ungakhathali kakhulu. Qiniseka ukuthi uyashintshana phakathi kokugijima nokuhamba - lokhu kwenza ukujima kungabi nesidina;
2. Shintsha amapaki osebenzela kuwo. Futhi, shintsha indawo egijima: i-asphalt, isihlabathi, i-gravel, utshani. Ngokuzayo, sincoma nokuthi kushintshwe izinhlobo zokugijima - isikhawu, i-shuttle, i-sprint, isiphambano eside, njll.
3. Qalisa kumculo noma ulalele amabhuku alalelwayo;
4. Khonzani kubagijimi abazayo ngezenzo zokwamukela ukuze bangaphefumuli;
5. Uma ufuna ukwazi ukuthi ungaqala kanjani ukugijima amabanga amade ngokushesha, lwela ukusebenzisa ikhwalithi ngokuqinile kusheduli. Futhi, khulisa ubunzima bokuzivocavoca ngo-10% masonto onke;
6. Gcina idayari egijima - bhala phansi ukuthi ugijima isikhathi esingakanani, isikhathi, imizwa, neminye imininingwane. Amagajethi akhethekile noma izinhlelo zokusebenza ku-smartphone zizosiza ukulandelela imingcele.

Ekupheleni kwendatshana, sizokukhumbuza futhi ukuthi kungani kufanelekile ukuqala ukusebenza, ukuthi umkhuba onjalo ulusizo kanjani. Ukugijima akusizi nje kuphela ukuthuthukisa impilo nokulahlekelwa isisindo, futhi kuyisidakamizwa esikhulu sokulwa nokucindezelwa, isiqeda ukucindezeleka. Ku-treadmill epaki, ukuba wedwa nemicabango yakho, ungagxila emisebenzini ebalulekile, uthole isisombululo ngokuzumayo. Leli yithuba elihle lokuphumula ngemuva kosuku olumatasa emsebenzini, noma, ngakolunye uhlangothi, ukujabula nokuvuka ngokuphelele ekuseni.

Bukela ividiyo: Isithembu. Indaba YeSintu with Alex Mthiyane (Novemba 2024).