Ukuzisika ngokwakho Ukunciphisa Kunganciphisa Ingozi Yakho Yokulimala Kokugijima

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Ngaphandle kokuziqeqesha kanzima noma ukuthi ushaye imigomo emingaki, kwenzeka okubi. Futhi usuku olulodwa olunensayo ngeke lube buhlungu, kodwa ukuthi usabela kanjani kulo kungaba. Esifundweni esisha kufayela le- I-British Journal of Sports Medicine, Abaphenyi baseSweden balandela abagijimi abasezingeni eliphakeme njengoba beziqeqesha phakathi nonyaka futhi bathola ukuthi amaphesenti angama-71 abo abahlukumezekile. Akumangalisi, ngokubheka amashejuli wokuhlanya nokujula kwabaqeqeshi okufanele banamathele kuwo. Kepha abacwaningi abatholanga ukuxhumana phakathi kwezinga lokulimala nobukhulu besheduli. Esikhundleni salokho, bathole ukuthi abasubathi abazisolayo ngalolu suku abebevame ngalo ukulimala kakhulu. (Yikes! Qaphela la ma-5 Wabasaqalayo Abagijimayo (nokuthi Ungakugwema Kanjani) futhi.)

Kanjani? Ithi uzizwa uhamba kancane futhi ubuhlungu ngenkathi ugijima futhi awugcini imigomo yakho yejubane. Khona-ke uqala ukuzwa i-twinge edolweni lakho. Zimbili izindlela ongaphendula ngazo: Ungazishaya wena ngokubavilaphayo futhi udlulele ebuhlungwini noma ngabe umzimba wakho uzizwa kanjani, noma uwukhiphe usuku losuku bese wenza lula ukuze ungenzi umonakalo omkhulu idolo lakho.

"Ukuzisola kwenza umsubathi aqhubekele phambili lapho bekufanele akhethe ukuvumela umzimba uphumule," kusho umlobi ocwaningweni oholayo uToomas Timpka, M.D., Ph.D. Ubufakazi bekufanele ngabe banciphisile? Cishe konke ukulimala okutholwe yithimba lika-Timpka kwakungenxa yokusebenzisa ngokweqile njenge-tendinitis noma ukuphuka kwengcindezi.

Kodwa icala njalo into embi? Kuya ngesimo, kusho uTimpka. Mhlawumbe udonsa kanzima ngamamayela wakho we-marathon ngoba awuzange unamathele ohlelweni lwakho lokuqeqesha. Kuleso simo, ukusola kungasebenza njengesikhuthazi sokuya phambili. (Thola okwengeziwe kokuthi Amandla Okucabanga Okubi: Izizathu Ezingu-5 Ezenza Ukuba Okuhle Kwenze Kube Okungalungile.) Kodwa uma ukuzigxeka kuba yindlela yakho ezenzakalelayo yokubhekana, kuwela endaweni eyingozi.

Ngabe ubhekana kanjani nezinsuku ezingekho-ke? NgokukaJonathan Fader, Ph.D., isazi sokusebenza kwengqondo kwezemidlalo esisebenza nabasubathi abasezingeni eliphezulu, kumayelana nokwakha kabusha indlela ocabanga ngayo. Esikhundleni sokuziphindisela kuwe ukuthi uncela malini, qhamuka nemantra entsha, enjengokuthi "Nginikela imayela eli-18 konke enginakho!" Akukona ukwenza sengathi ungcono kunabo bonke, kumayelana nokuvuma kahle umsebenzi owenzayo.

"Izingqondo zabantu zinemitha ye-bullshit eyinkimbinkimbi," kusho uFader. "Isitatimende sakho siqu kumele sisekelwe kokuthile okuyiqiniso." Uma uzikhandla ngokukhethekile futhi ungeke uqhamuke nento eyodwa oyenze kahle, nali iqiniso eliphelele: Awufuni lutho ngaphandle kokuthola lokhu futhi uzokunikela ngakho konke ukwenza lokho kwenzeke njengamanje, kulesi sikhathi. (Futhi, zama la ma-Mantras wokuSebenza we-Pinterest-Afanelekayo ukuze unike amandla zonke izingxenye zempilo yakho.)

Yiba nomusa kuwe futhi umzimba wakho uzokubonga.

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