Zitholele I-Inner Olympian Yakho

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Ungathanda ukuthola izimfihlo zokuthola ugqozi oluqine kangangokuthi uzohlala ethrekhi yokufaneleka, noma ngabe kwenzekani?

Yebo, bambalwa abazi izimfihlo ezinjalo kangcono kunabadlali be-Olimpiki kanye nezazi zokusebenza kwengqondo ezisebenza nabo. Phela, ama-Olympian aphilela imidlalo yawo azikhethele wona futhi anesiyalo esijulile nomfutho odingekayo ukuze abone okuthile kuze kube, uma konke kwenzeka njengoba bekulindelekile, imigomo yabo iba igolide.

Bafika kanjani lapho? Bavuka kanjani ekuntweleni kokusa; baziphushe ukuya ejimini, ithrekhi, irink noma imithambeka nsuku zonke; futhi unamathele ekudleni okunempilo, okuqinisa umzimba -- konke ukuze uqinisekise ukuthi bazoqhubeka nokufeza? Kumayelana nokungaphezu kwesifiso sokuwina indondo.

Lapha, ukuhlonipha iMidlalo Yasebusika yango-2002 eSalt Lake City, iphaneli longoti linikeza ngamasu alo aphezulu okuhlala ukhuthazekile - ongawasebenzisa kunoma yisiphi isici sokuqina kwakho, ukuze uphumelele ekufuneni kwakho siqu kobukhulu futhi .

1. Zibekele imigomo ethile.

Uma kukhona owaziyo ngokufeza izinhloso, nguTricia Byrnes, indondo yegolide yango-2000 yeWinter Goodwill Games ehlela ukukhwela eqhweni kuma-Olimpiki ka-2002. Kepha isinyathelo sokuqala sokufeza izifiso zakhe kwaba ukunquma ukuthi ziyini.

"Ukuba nokuthile ongakusebenzela kukunika isizathu sokuya ejimini noma wenze noma yini ezokuyisa lapho uya khona," kusho uByrnes, enezela ngokuthi kubalulekile ukufinyelela entweni ebonakalayo. “Kunomehluko omkhulu phakathi kokuthi 'Ngifuna ukubukeka njengaleyo ntombazane,' nokuthi 'ngizoya ejimini ukuze ngibe yinhle ngokwedlulele kimi,'" uyachaza.

Ngakho-ke, ku-Byrnes, umgomo obambekayo kwakuwukuba i-snowboarder engcono kakhulu angaba yiyo. Njengoba eqhubeka eqaphela lowo mgomo, omkhulu nakakhulu -- ukuwina indondo yama-Olympic -- waba ngokoqobo nakakhulu.

Ukuzivocavoca okugqugquzelayo: Bhala phansi umgomo wakho oqondile, ongokoqobo noma imigomo. (Isibonelo "ukubamba iqhaza emjahweni ongu-10k" noma "ukunyuka umzila we-Appalachian.")

2. Kwenze kube ngokwakho.

U-Byrnes wagxila kakhulu ekubeni i-snowboarder enhle ngoba kwakuyinto ayazi ukuthi wayezifunela yona, ayekholelwa ukuthi angayenza. Isikhathi ngasinye lapho u-Byrnes esondela emgomweni wakhe, uyena owayeba nalelo njabulo yokunqoba, futhi lokho kwamgcina ezimisele ukuqhubeka.

"Ukuzikhandla komuntu siqu kudinga ukuvela ngaphakathi," kusho isazi sokusebenza kwengqondo kwezemidlalo uJoAnn Dahlkoetter, Ph.D., umbhali we-Your Performing Edge (Pulgas Ridge Press, 2001). "Kumele ufune ukuzenzela wena - hhayi abazali bakho, umqeqeshi wakho noma izindondo - ngoba yilokho kanye ofuna ukukwenza." Ngaphandle kwalokho, isisusa sokuhlala emzileni wakho singabonakala singatholakali kalula.

Ukuzivocavoca okugqugquzelayo: Bhala phansi izizathu zomgomo noma izinjongo zakho, futhi ugxile endleleni ngayinye ezokuzuzisa ngayo wena siqu. (Isibonelo: "Ngizoba namandla amaningi, amandla nokuzethemba okuphezulu ukwenza izinto engizithandayo." Noma, "Ngizoba nomuzwa wokufeza okuzongenza ngizizwe ngikwazi ukwenza noma yini.")

3. Thepha uthando lwakho.

Abase-Olimpiki banentshiseko enkulu yezemidlalo yabo futhi bathanda konke ngalokho abakwenzayo - hhayi nje umphumela. UGeorge Leonard, umbhali weMastery: The Keys to Success and Long-Term Fulfillment (Plume, 1992), uthi kufanele ufune ukuthandana nenqubo yokwenza. Ukuze wenze njalo, kufanele ufinyelele kunoma yisiphi isizathu esijulile, esishukumisayo sezinhloso zakho zokuqina - thola okuthile okuthandayo ukukwenza, futhi ukwenze ngenhliziyo yakho yonke.

U-Tara Lipinski othole indondo yegolide kuma-Olimpiki ukuchaza ngokulula lokhu: "Usuku ngalunye ngifika eqhweni, ngiluthanda kakhulu njengakuqala kwami. Ukujabulela yonke le nqubo kwenza ukufinyelela umgomo wakho kwanelise kakhulu lapho ufika lapho."

Ukuzivocavoca okugqugquzelayo: Bhala phansi ukuthi yiziphi izici zezinjongo zakho zokuqina komzimba ozithanda kakhulu nokuthi yini ongayijabulela ngenqubo uqobo lwayo. (Isibonelo: "Nginentshisekelo yokuba namandla angenamkhawulo. Ukusebenza ngamandla ekilasini le-cardio ejimini kungenza ngizizwe ngingenakunqotshwa." Noma, "Nginothando lokuqongelela izimali zosizo ngokuqeda umjaho we-10k. Ngiyawuthanda umqondo wokuthi impumelelo nokuziqhenya ngizizwa njalo lapho ngiqeqesha. ")

4. Hlela izinyathelo ezincane ezinemiphumela elinganisekayo.

Abasubathi bama-Olimpiki basebenzela izinhloso zabo ngokuhamba okuthuthukayo nangokuzimisela. U-Byrnes uchaza ukuthi le nqubo imsiza kanjani ukuthi aqhubeke nokulandela umkhondo: "Umqeqeshi wethu usenza sigcwalise uhlu lokuhlola lwamasonto onke, sibhale ukusebenza kwethu." Uthi lokhu kumsiza ukuthi akhumbule lokho adinga ukugxila kukho - nokuthi akazami ukwenza okuningi ngosuku olulodwa kunalokho angakwazi ukukuqedela ngokweqiniso.

“Ubungeke uye esitolo uyozama ukuthenga ukudla okungabiza unyaka wonke, uzokuphula isonto nesonto,” usho kanje. "Kuyafana nokusebenza. Uzikhuthaza ukuthi uhambe ngokuthatha igxathu elilodwa ngesikhathi." Njengoba uDahlkoetter esho: "Uma uhlela ukubuka okuthile, okukhulu noma okuncane, futhi ukukufeza, ufuna ukunamathela kukho."

Ukuzivocavoca okugqugquzelayo: Bhala uhlu lwezinyathelo ongazithatha ukufeza izinhloso ozibeke ku- # 1. (Isibonelo: "Qedela ukujima kwe-cardio okuthathu kwamasonto onke kanye nokujima kwamandla okubili kwamasonto onke.") Yenza lezi zinyathelo ezinemininingwane ngangokunokwenzeka, hlola ngasinye lapho uhamba, futhi urekhode ukuthi impumelelo ngayinye ikwenze wazizwa kanjani.

5. Yiba ngumdlali weqembu.

Ama-Olympian awavamile, uma kwenzeka, azihambela yedwa -- futhi abantu abawajabulelayo baba nomthelela omkhulu ekhonweni lawo lokunamathela emsebenzini wabo. "Abangane bami nabalingani beqembu bayangikhuthaza," kusho uByrnes. "Kulula kakhulu ukuhlala uzibophezele uma ungekho kuwo wedwa. Ngisho noma ezemidlalo zakho zingumncintiswano ngamunye, iqembu lokusekelwa yilona elikugcina uqhubeka. Uzikhandla kakhulu ngoba awufuni ukuvumela abantu abaseduze kwakho phansi. "

Ukuzivocavoca okugqugquzelayo: Yenza uhlu lwabantu abangase basekele isifiso sakho sendlela yokuphila enempilo, noma uthole umlingani wokuzivocavoca noma umqeqeshi womuntu siqu. Bhala phansi lokho ongathanda ukuthi abasekeli bakho bakwenze. (Isibonelo, "Ngizocela umyeni wami noma umakhelwane ukuthi ahambe nami ubusuku obuthathu ngeviki.")

6. Yiba nesimo sengqondo sokuwina.

Ngokugxilisa amehlo abo emklomelweni, ama-Olympians ayaqhubeka nokuya phambili. “Nsuku zonke ngiyazindela ngokuya ejimini, kodwa ngiyazi ukuthi ngiyakwazi ukukwenza, kuzongenza ngizizwe ngingcono futhi kungisondeza enhlosweni yami,” kusho uByrnes.

Ukuze uhlale unethemba, isazi sokusebenza kwengqondo kwezemidlalo uJohn A. Clendenin, umongameli we-Athletic Motivation Institute, uphakamisa ukugxila kulokho okwenzayo kahle. “Ungakhali ngalokho osweleyo,” usho kanje. "Esikhundleni salokho, cabanga ngamathalente owasebenzisayo futhi uzibone ngeso lengqondo ufeza inhloso yakho." Njengoba u-Michelle Kwan owine indondo yesiliva kuma-Olympic asho, "Ngemva kokushwibeka eqhweni, ngigxila ekutheni ngenze konke okusemandleni ami, kungakhathaliseki ukuthi ngiwinile noma ngihluliwe. Uma ngenze okusemandleni ami, angizisoli ngalutho -- ngakho ngizizwa njengomnqobi, noma ngabe ngiphezulu noma cha. "

Ukuzivocavoca okugqugquzelayo: Bhala phansi izinto ongazenza kahle, ezizokusiza usondele enjongweni yakho. Ngemuva kwalokho, zibone ngeso lengqondo ufeza ngempumelelo izinhloso zakho.

7. Zikhiphe wena.

Umoya wokuncintisana we-Olympian nawo umgcina eqhubeka. "Abasubathi bama-Olimpiki basohambweni lokuba ngcono," kusho uClendenin. U-Byrnes uyavuma ngenhliziyo yonke: "Ngifuna ukuba umdlali weqhwa ongcono, ukuncintisana ezingeni eliphezulu nokuqhubeka ngiba ngcono. Isifiso sami sokuthuthuka, ukuziphonsa nokuziphonsela inselelo yikhona okungigcina ngikhuthazekile." Ngisho noma ungaqhudelani nabanye, ungahlala ungowakho -- ulwela ukushaya irekhodi lakho njengoba uhamba. Ukuzama ukuba ngcono kokuthile kuzokusiza ukuthi uqhubeke.

Ukuzivocavoca okugqugquzelayo: Ngesinyathelo ngasinye osiveze ku- # 4, imininingwane yokuthi uzokwenzani nokuthi uzothuthuka kanjani ukusuka lapho. (Isibonelo: "Isonto lami lokuqala lokujima kwe-cardio lizoqukatha imizuzu engu-30 ku-treadmill ngesivinini esimaphakathi. Evikini lesibili, ngizolwela ukukhulisa ubude noma ukuqina.")

8. Bounce emuva.

Lapho umsubathi wama-Olympic entenga, uyaziphakamisa futhi aqhubeke. "Kunzima ukuhlala unentshisekelo lapho izinto zingahambi kahle, kodwa kufanele usule imicabango engemihle bese ubuyela endleleni," kusho uCammi Granato, owathola izindondo zegolide eqenjini le-hockey laseMelika ngo-1998.

U-Lipinski uthi ukuzijwayeza kungakusiza ukwazi ukuqina ngokwengeziwe. "Uma uzijwayeza futhi umoshile, uyaqhubeka. Ekugcineni, kuba yindida - uvuka ungacabangi nangalokho."

UDahlkoetter unezela ngokuthi ukunqoba izithiyo kwakha isimilo: "Abasubathi abaphezulu babheka izingqinamba njengethuba lokufunda, ngakho-ke bakhuthazeka kakhulu ukuqhubeka." U-Lipinski uyavuma: "Uma ngibheka emuva kuma-Olimpiki, angikhumbuli nje izikhathi ezimnandi, kodwa nezikhathi ezinzima. Lezo zikhathi ezinzima zibalulekile ngoba zikusiza ukunqoba izinkinga ezintsha."

Ukuzivocavoca okugqugquzelayo: Yenza uhlu lwezithiyo ongase uhlangane nazo njengoba uthuthukela ezinhlosweni zakho, bese ubhala ukuthi ungazinqoba kanjani. (Isibonelo: "Uma ngilala ngokweqile bese ngiphuthelwa wukuzivocavoca ekuseni, ngizoya ejimini ngemuva komsebenzi - noma ngiphinde ngihlele usuku lwami lokuzivocavoca kusihlwa."

9. Hlala uphephile futhi uqine.

Enye indlela yomlilo yokuvimba umsubathi ukuthi afike emidlalweni yama-Olimpiki ukulimala. "Ngidinga ukuba nomzimba oqinile futhi oguqukayo phakathi nenkathi," kusho uByrnes. "Uma ngingekho esimweni esihle, nginethuba eliphakeme lokuzilimaza."

Okufanayo kuya ekudleni. Uma abagijimi bengayiphethisi kahle imizimba yabo, abanamandla namandla okusebenza kahle. "Uma unikeza umzimba wakho lokho okudingayo, uzizwa ungcono futhi wenza kangcono," kusho uGranato. Ngokuhlanganisa ukudla okunempilo nohlelo lokuzivocavoca olulinganiselayo (olunamandla ngokungafanele), sonke singahlala siphilile ngokwanele ukunamathela ezinhlosweni zethu.

Ukuzivocavoca okugqugquzelayo: Bhala phansi ukuthi ungakuvimbela kanjani ukulimala futhi uhlale uphilile njengoba ulandela izinhloso zakho. (Isibonelo: "Yenza umsebenzi onzima kabili kuphela ngesonto; ungadli ngaphansi kwama-calories angu-1,800 ngosuku; phuza okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku.")

10. Thola i-R & R.

Isikhathi sokuphumula asikhuthazwa nje ngabaqeqeshi abaningi bama-Olimpiki, kuyadingeka. "Iqembu lethu lonke lizindla kathathu ngesonto," kusho uGranato. "Kuyangiphoqa ukuthi ngithathe ikhefu, okuyinto ebaluleke kakhulu uma uzama ukuhlala unomdlandla." Ngaphezu kokusiza ukuvimbela ukulimala, njengoba kukhulunywe ngakho ephuzwini lethu langaphambilini, ukuphumula nakho kukusiza ukuba ufinyelele ibhalansi futhi ugweme ukutubeka, kusho uClendenin. "Kubalulekile ukwehlisa ingqondo nomzimba wakho ukuze uzokwazi ukululama futhi uzigcwalise."

Ukuzivocavoca okugqugquzelayo: Bhala phansi ukuthi uzophumula kanjani futhi ululame endleleni yokufinyelela imigomo yakho. (Isibonelo: "Thola amahora ayisishiyagalombili okulala ubusuku ngabunye; funda ngokuthula isigamu sehora ngosuku; iphephabhuku imizuzu engu-15 ngosuku; thatha ikhefu losuku phakathi kwezikhathi zamandla."

Yini ekhuthazayo wena ukusebenzela ukufinyelela imigomo yakho?

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