Isikhathi sokuhlukaniswa sesiphelile, futhi ihlobo seligcwele ngokuphelele. Isikhathi sokubuyela esigqi esijwayelekile sempilo nokwenza umsebenzi ojwayelekile womzimba. Kepha ungayenza kanjani kahle futhi ngaphandle kokulimaza impilo?
Lo mbuzo uphendule uDmitry Safronov, umphathi wamazwe omhlaba kwezemidlalo kwezokusubatha, owathola indondo yethusi ye-2010 European Marathon Championship, obambe iqhaza kuma-Olympic Games ka-2012, inxusa lezimpawu zeBinasport ne-Adidas, isivakashi esihlonishwayo seSN PRO EXPO FORUM International Healthy Lifestyle and Sports Festival. ...
Qala kusukela ekuqaleni
Uma ngesikhathi sokuhlukaniswa uvumele ukuphumula ngokugcwele futhi uchithe izinyanga ezimbalwa ngaphandle kokuqeqeshwa, khona-ke udinga ukubuyela kwezemidlalo (kungaba yinkulu noma incane, uchwepheshe noma amateur) kancane kancane nangobumnene. Esikhathini eside kangako, umzimba wethu ususwe masinyane ekuzivocavoca umzimba futhi udinga ukuqala yonke into kusukela ekuqaleni.
Kwakunomzuzwana ekusebenzeni kwami kwezemidlalo lapho nami ngachitha izinyanga ezimbalwa ngaphandle kokunyakaza. Phakathi naleso sikhathi, kwenziwa ukuhlinzwa edolweni elalimele futhi noma yikuphi ukuzivocavoca kwakuphikisana nami. Ngiqale impela ngezinto eziyisisekelo, ngoba ekuqaleni bengingakwazi ngisho ukugijima, idolo lami laqala ukulimala nokuvuvukala.
Kungenzeka futhi kumuntu ophilile ngokuphelele obuyela ekuzivocavoca okukhulu ngemuva kwekhefu elide - umzimba wakhe uzokhombisa ukucindezeleka ngokweqile. Awukwazi ukuphoqa futhi akukho cala okufanele uziphoqe ukuba wenze okuthile okungaphezu kwamandla akho.
Ngemuva kokulimala, kancane kancane ngaqala ukuqinisa idolo lami. Ngafika enkundleni kusihlwa, kodwa hhayi kwi-turf yokwenziwa, kodwa otshanini, ngagxuma endaweni, ngomugqa oqondile, futhi ngemuva kokuthi ngenze isisekelo sokugxuma futhi ngaqinisa amadolo, ngaqala ukuqhubeka. Qinisa imisipha yakho namalunga ngaphambi kokuqalisa ukusebenza okukhulu kakhulu.
Izinyanga ezimbili zokuphumula - ukubuyiselwa okubili
Wonke umuntu unesikhathi sakhe sokubuyela enkambisweni yakhe ejwayelekile. Kepha uma sithatha izinkomba ezijwayelekile, izinyanga ezimbili zokuphumula zisho izinyanga ezimbili zokululama. Kungaba ubuwula obukhulu ukuzama ukwelulama ngesikhathi esinqunyelwe kakhulu uma ungenzi lutho isikhathi eside ngokwanele. Wubuwula futhi ungaphephile! Ukucindezeleka ngokweqile enhliziyweni nasemisipha, ingozi eyengeziwe yokulimala. Yiba nokuzola, qala kancane, engeza umthwalo kancane kancane.
Ilungiselela imarathon
Kuphela ngemuva kokubuyela kuthrekhi ejwayelekile yokuqeqeshwa lapho ungacabanga ngokulungiselela imarathon. Ingxenye ebalulekile ekulungiseleleni ukuhamba isikhathi eside. Uma umuntu ephuthelwe okuningi, khona-ke ngokomzimba akakwazi ukukufeza.
Ngakho-ke, salulama, sabuyisa imithwalo ejwayelekile futhi sangena embusweni, siqala ukulungiselela ukunqoba iziqongo ezintsha. Ukulungiselela umncintiswano wobungcweti kuthatha izinyanga ezintathu futhi kungahlukaniswa ngezigaba ezintathu: inyanga engu-1 - ukuzivumelanisa nezimo, izinyanga ezi-2 - okuyiyona enkulu futhi enzima kakhulu (imithwalo eyandayo), izinyanga ezi-3 - ezengqondo (gxila ekuqaleni nasekunciphiseni umthamo womthwalo).
Sithenga ithikithi bese sindiza siye ezintabeni
Yenzelwe ini? Ngaphezu kokuthinteka ngokomzimba, ukhipha kuzo zonke izinkinga, imininingwane engadingekile nokuxabana. Ukuzihlukanisa kwenziwe ushintsho lwayo ngendlela yethu yokuphila ejwayelekile, isimo sezemizwa siseziro, ngifuna ukukhohlwa konke lokhu isikhashana bese ngishintsha (ngenhlanhla, sesivele sikwazi ukuzungeza izwe).
Esigabeni sokuqala, sivumelanisa umzimba nomthwalo. Isibonelo, kwimodi eyisisekelo ngiqeqesha ama-150-160 km ngesonto. Esigabeni sokuqala, sekuvele kungu-180-210 km. Kubalulekile ukukhuphula ivolumu ngokushelela ukugwema ukulimala.
Esigabeni sesibili, wenza lonke ivolumu lomsebenzi, isivinini siseduze nokuncintisana (phakathi nezinsuku).
Ekuqaleni kwenyanga yesithathu, usaqhubeka nokusebenza ngale ndlela, kepha ezinsukwini ezingama-20 ngaphambi kokuqala, wehla ezintabeni ubuyele ekhaya. Kubalulekile ukugcina isimo sakho sengqondo futhi ungazicwilisi ngokuphelele ezinkingeni zedolobha elikhulu. Kuleli qophelo, usuvele ukulungele ngokomzimba ukuqhuba umncintiswano, ngakho-ke ingxenye yokulungiselela ngokwengqondo iza, okungukuthi gxila ekuqaleni (isimilo), nasekunciphiseni ivolumu. Umsebenzi uyaqhubeka, imvamisa ngoLwesibili nangoLwesihlanu, futhi izwe eliwela izwe elide kunguMgqibelo noma ngeSonto.
Ukudla
Isonto ngaphambi komncintiswano, ukuqala kokudla kwamaprotheni-carbohydrate kuqala. Ingxenye yokuqala yesonto umthwalo wamaprotheni. Susa isinkwa, ushukela, amazambane, irayisi, njalonjalo. Ingxenye yesibili yesonto yi-carbohydrate. Ungabuyisa amazambane, i-pasta, amaswidi ekudleni, kepha zama ukusebenzisa ama-carbohydrate ahamba kancane noma kunjalo.
Kwenzekani ngalesi sikhathi? Ngezinsuku zamaprotheni zokudla, uzozizwa, ukukubeka kahle, hhayi kahle kakhulu. Mhlawumbe uzolahlekelwa amakhilogremu ambalwa, ngeke ube namandla anele. Ngokushesha nje lapho uqhubekela ezinsukwini ze-carbohydrate, uzizwa ungcono kakhulu bese ungena esimweni sebhola okuthiwa linamandla ngamandla ekuqaleni. Ngeshwa, lo muzwa awenele kulo lonke ibanga, kepha umphumela walokhu kudla ukhona nakanjani.
Ungathola imininingwane ewusizo kakhulu, ubuze umbuzo womuntu siqu kochwepheshe ku-VIII International Festival of Healthy Lifestyle and Sports SN PRO EXPO FORUM 2020 - umbukiso omkhulu kunayo yonke yezemidlalo, uhlobo lomlilo olomlilo, ingqungquthela ethokozisayo, okwenziwa ngabadwebi be-pop, izithombe nama-autograph sessions nezinkanyezi zezemidlalo nama-blogger, amakilasi we-culinary master, amarekhodi omhlaba, izinsizakalo zobuhle, imincintiswano nokunye okuningi.
Maka izinsuku ekhalendeni lakho - Novemba 13-15, Sokolniki Exhibition and Convention Centre, eMoscow
Yiba yilungu lomcimbi ogqame kakhulu ekwindla 2020! #YaidunaSNpro
www.snpro-expo.com
