Uma ukukusebenzela kuyindlela yokuzilibazisa ngaphandle kwezicelo zomphumela, ngicabanga ukuthi le ndatshana ayilusizo kuwe. Uma ufuna ukwephula amarekhodi akho noma kunesidingo sokwenza ngcono umphumela wokuphasa isivivinyo ekusebenzeni, kuzodingeka ube nokusheshisa okuhle kokuqeda. Namuhla ngifuna ukukutshela ukuthi ungamqeqesha kanjani.
Yini enquma impumelelo yokusheshisa kokuqeda
Kunezinhlelo ezintathu zokunikezwa kwamandla emzimbeni womuntu: i-phosphate, i-oxygen ne-lactate. I-Phosphate inesibopho sokulayisha isikhathi esifushane okungekho ngaphezu kwemizuzwana emi-5-6. Lolu hlelo lubhekele ukuphakama nobude beziqa, kanye nokusheshisa kokuqala emabangeni we-sprint. Umsebenzi wesistimu ye-oxygen ukuhlinzeka umzimba ngamandla isikhathi eside sokuxineka njalo. Uhlelo lwe-oxygen lubaluleke kakhulu emabangeni wamamitha ayi-1500 nangaphezulu. 
Ekugcineni, i-lactate ibhekela amandla omzimba okusebenza kwimodi lapho izinga le-lactic acid likhuphuka emzimbeni, futhi amandla e-oxygen esedlulile ngokuphelele noma ngokwengxenye, futhi endaweni yawo kuvela ukunikezwa amandla kwe-anaerobic lactate. Luhlelo lwe-lactate olubhekele ukuthi uzogijima kangakanani amabanga ukusuka 100 amamitha kuya ku- 1000... Futhi nokuthi ungakwenza kahle kangakanani ukusheshisa kokuqeda emabangeni wamamitha ayi-1000 noma ngaphezulu.
Ungakuqeqesha Kanjani Ukuqeda Ukusheshisa (Uhlelo Lactate)
Okuhle kunakho konke, uhlelo lwe-lactate luqeqeshwe ngezikhathi ezisheshayo zejubane, ezihlala kusuka kumasekhondi angama-30 kuye emizuzwini emi-2, lapho izinga le-lactic acid emisipheni lifinyelela phezulu, eduze kwenani eliphakeme. Ukuzivocavoca kwenziwa kanjena: Ngemuva kokuqeda ukufudumeza okugcwele, uqala ukwenza umsebenzi oyinhloko. Isibonelo, uzibekela umsebenzi wokwenza izingxenye eziyishumi zamamitha ayi-400. Ukuphumula phakathi kwengxenye yesivinini ngasinye akufanele kube yinde kakhulu ukuze izinga le-lactate lingabi nesikhathi sokwehla. Futhi, ungakhohlwa ukuthi ukuphumula kufanele kusebenze, okungukuthi, ukugijima kuzoba inketho engcono kakhulu. Ukugijima kancane kuzothatha kusuka kumasekhondi angu-30 kuye kumizuzu engu-2-4 kuya ngezinga lokuqina lomsubathi nobude bezikhawu.
Ama-athikili amaningi angakusiza kuwe: 1. Ungaphola kanjani ngemuva kokuqeqeshwa 2. Yini isikhathi sokusebenza 3. Inqubo yokugijima 4. Uqhuba Nini Ukuqalisa Ukusebenza
Ngakho-ke, ugijima amamitha angama-400 ngejubane lapho isilinganiso sokushaya kwenhliziyo yakho sizobe sesiphezulu kakhulu. Bese uye ekugijimeni okuhamba kancane, uphumule isikhathi esinqunyelwe, bese uphinde uqale ngokushesha ukusebenzisa ingxenye elandelayo. 
Lokhu kuqeqeshwa kwesikhawu kubhekwa njengenye yezinzima kakhulu ukukwenza. Njengezinketho zokuqeqeshwa okunjalo, ungagijima izingxenye zamamitha ayi-100, 200, 300, 400, 500, 600, 800. Inani lezimpinda lingahluka ngokuya ngebanga oziqeqeshela lona, ijubane lapho izingxenye zigcwaliswa khona, izimo zezulu, nokuqina kwakho kwamanje. Isibonelo, ungenza izikhawu ezingama-20-30 ngamamitha ayi-100, 10-15 ngamamitha ayi-200. Izikhawu ezingama-600 5-7. 800 3-5. Khumbula ukugijima ngamandla amakhulu. Uma ungeke ukwazi ukumelana namandla, khona-ke esikhundleni se-lactate, uzoqeqesha uhlelo lwe-oxygen.
Ungakufaka kanjani ukuqeqeshwa kwe-lactate ohlelweni lwakho lokuqeqesha
Uma ulungiselela ukugijima emabangeni ukusuka kumamitha angama-400 ukuya ekhilomitha, khona-ke ukuqeqeshwa okunjalo kufanele kube yikhona okuyinhloko kuwe. Ngakho-ke, kufanele okungenani kube nokuzivocavoca okunjalo okukodwa ngeviki ngenani elijwayelekile lezikhawu futhi okukodwa okunesilinganiso esiphezulu. Futhi ngokugijima kwamamitha angama-400, cishe yonke imishini ezokwakhiwa izokwakhiwa ngalezi zikhathi. Uma umsebenzi wakho ukunqoba ibanga elingu-2-5 km, khona-ke ngokuzivocavoca okungu-5 ngesonto, eyodwa noma ezimbili kufanele kube zokuqeqesha uhlelo lwe-lactate. Ngokuzivocavoca okwengeziwe, kufanele kube nokusebenza okungaphezulu kwesikhawu embundwini we-anaerobic. Lapho ulungiselela ukugijima emabangeni angama-10 km nangaphezulu, ukuzivocavoca okunjalo kungafakwa izikhathi ezingama-1-2 njalo emavikini amabili, ngoba ukusheshisa kokugcina kanye nohlelo lokuhlinzekwa kwamandla nge-lactate uqobo akubalulekile kangako kohlala.
