Konke Okudingayo Ukuze Ubhukude Ngokuzethemba Olwandle

-Delile

• Gqoka ama-Goggles
• Qiniseka Ngokubona
• Khulisa ama-Waves
• Ungagxili ebangeni nge-Stroke
• Yamukela Ukuthi Uzogwinya Amanzi
• Hlukanisa Ibanga
• Qala Izinhlanga Ezilula
• Relax futhi Refocus
• Buyekeza kwe-

Ungaba yinhlanzi echibini, lapho kubonakala khona ngokucacile, amagagasi awekho, futhi iwashi lodonga elisebenzisekayo lilandelela ijubane lakho. Kepha ukubhukuda emanzini avulekile kungenye isilo ngokuphelele. "Ulwandle luveza indawo ephilayo nenamandla engajwayelekile kubantu abaningi," kusho uMatt Dixon, umqeqeshi we-elite triathlon, umsunguli we-Purplepatch Fitness, nombhali we I-Triathlete Eyakhiwe Kahle-futhi lokho kungaholela ezinzwa noma ngisho nokwethuka. Kuma-timers okuqala nama-vets anezinongo ngokufanayo, nazi izeluleko zikaDixon zokunqoba ukukhathazeka kwamanzi avulekile futhi ube ngumbhukudi onamandla ngaphandle kwe-surf.

Gqoka ama-Goggles

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Ungahle ungakwazi ukubona okuningi ngaphansi kobuso, ngoba ukubonakala kuyehluka kuya ngezindawo (asifuni sonke ukuthi ngabe besibhukuda eCaribbean), kepha izibuko zisanikeza inzuzo ethile. "Ukubhukuda ngomugqa oqondile kungenye yezikhiye zokuphumelela kwababhukudi abasanda kuqalwa, futhi izibuko zikunikeza ithuba elihle lokuhamba ngendlela efanele," kusho uDixon.

Qiniseka Ngokubona

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Ukubona, noma ukubheka iphuzu elinqunyelwe ngaphambi kwakho, kubaluleke kakhulu olwandle njengoba kunjalo echibini ukuqinisekisa ukuthi uhamba kahle lapho uya khona. Ngaphambi kokungena emanzini, bheka izindawo ongazisebenzisa lapho ubona khona, njengesikebhe noma ugu. "Hlanganisa ukubonwa kwesigqi semvelo sokushaywa unhlangothi ngokuphakamisa ikhanda phezulu, ubheke phambili, bese ujikisa ikhanda lakho ekuphefumuleni," kusho uDixon.

Khulisa ama-Waves

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“Uma ubhukuda emagagasini anekhefu elikhulu, kungcono kakhulu ukuwisa noma ukutshuza ngaphansi kwawo,” kusho uDixon. "Kumele ujule ngokwanele, kepha, ukuze uvumele amanzi ahambayo adlule kuwe ngaphandle kokukucosha." Uma amagagasi emancane, ayikho indlela yokuwavika. Vele uhlose ukugcina izinga lakho lokushaya uhlangothi liphezulu futhi wamukele ukuthi kuzoba uhambo olunzima.

Ungagxili ebangeni nge-Stroke

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“Okuningi okufundayo ngokubhukuda kugxile ekwehliseni isibalo sokushaywa unhlangothi, kodwa lokho akulungile ukubhukuda emanzini avulekile, ikakhulukazi kubasubathi abayizimfundamakhwela,” kusho uDixon. Ukuzama ukulondoloza ukululama okukhululekile nokushelelayo-noma "indololwane ephezulu" njengoba ngezinye izikhathi ibizwa kanjalo-kuzokwenza kuphela isandla sakho sibambe kaningi, okuholela ekukhathaleni kusenesikhathi. Esikhundleni salokho u-Dixon uphakamisa ukuthi uziqeqeshe ukuthi usebenzise ingalo eqondile (kodwa esaqinile) ngesikhathi sokululama kanye nokugcina izinga lokushaywa unhlangothi ngokushesha.

Yamukela Ukuthi Uzogwinya Amanzi

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Akukho ukukugwema. Ukuze unciphise ukuthi wehla kangakanani, qiniseka ukuthi uphefumulela phezulu ngokuphelele lapho ikhanda lakho lisemanzini. Ukuchitha isikhathi ukhipha umoya kancane noma nje lapho uvula ikhanda lakho ekuphefumuleni kungaphazamisa isikhathi sakho, okuholele ekuphefumuleni okufushane kanye namathuba amakhulu okuncela olwandle.

Hlukanisa Ibanga

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Kwesinye isikhathi ukungabibikho kwamanje olwandle kungakwenza uzizwe sengathi awuyi ndawo. "Sebenzisa izimpawu zendawo noma ama-buoy ukusiza ukuhlukanisa sonke isifundo sibe 'amaphrojekthi' amancane futhi uthole umbono mayelana nebanga lokubhukuda," kusho u-Dixon. Uma zingekho izinto eziqinile, utusa ukubala imivimbo futhi zelashwe njalo nge-50 kuya kweyi-100 noma ngaphezulu ukumaka inqubekelaphambili.

Qala Izinhlanga Ezilula

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Uma ugijima okokuqala ngqa, qala ngokungena emanzini okhalweni-olujulile bese uzijwayeza indawo okuyo. Hamba uye ohlangothini lweqembu lokubhukuda bese uqala ngesivinini esiphansi, u-Dixon uphakamisa. Kwesinye isikhathi ukuqala cishe imizuzwana emihlanu ngemuva kwesixuku kungakunika isikhala osidingayo ukuze ungene emgodini wakho ngaphandle kokuzizwa ugcwele ngokweqile. “Emijahweni yasemanzini avulekile, iningi labasafufusa liqala kanzima, licishe lithuke,” kusho uDixon. "Esikhundleni salokho, yakha umzamo wakho kulo lonke."

Relax futhi Refocus

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Yakha i-mantra epholile ngesikhathi sokuqeqeshwa ukuze ikusize uphumule futhi wehlise ukuphefumula kwakho. Uma ukwethuka kugadla phakathi nomjaho, jikela emhlane wakho untante noma ushintshele ku-breaststroke elula bese uphinda amazwi akho. Ukwethuka kuvamile, kusho u-Dixon, kodwa okubalulekile ukuthi uphinde ukwazi ukulawula futhi ulungise ukuphefumula kwakho ukuze ukwazi ukuphinde ubhukude.

Buyekeza kwe-