Izinzuzo Zokuhamba Zingaxhunyiwe Ngesikhathi Sokuzivocavoca Kwakho

-Delile

• Okokugijima Okuqinile
• Okokusebenza Kwesikhashana
• Okwezifunda zamandla
• Buyekeza kwe-

Igajethi yakho yobuchwepheshe ingakutshela ukuthi ulukhuni kangakanani, uyashesha, noma ukude kangakanani ngesikhathi sokuzivocavoca ngokunemba kwesergeant, ngakho-ke kungani ungajuluka ngaphandle kwayo? Ngoba isayensi ithi kunokubaluleka kokundiza wedwa kwesinye isikhathi nokufunda ukubona amandla akho namandla okuqeqesha. "Sesivele sazi okuningi ngemizimba yethu, sibonga ubuchwepheshe bokuqina," kusho uGreg McMillan, isazi somzimba sokuzivocavoca futhi owasungula ukuqeqeshwa online kwe-McMillan Running. "Uma uqonda ukuxhumana phakathi kwendlela ozizwa ngayo nokuthi usebenza kanjani ngaphezu kwalokho, uzohlala ukwazi ukuthola okuningi emzimbeni wakho." (Ingabe Uyisigqila Se-iPhone Yakho?)

Okokuqala, ukulalela izimpawu zomzimba wakho kusemthethweni: Ucwaningo oluvela e-University of Wisconsin – LaCrosse luqinisekisa ukuthi isivivinyo sezinkulumo esidala esikoleni yisilinganiso esinembile somzamo wakho ngesikhathi senhliziyo. Hamba ngejubane ongakwazi ukukhuluma ngalo ngemisho egoqayo kuphela futhi usendaweni emaphakathi, noma amaphesenti angama-50 kuye kwangama-65 omzamo wakho omkhulu. (Uma ukwazi ukukhuluma ngemisho egcwele, ungaphansi kwayo; uma uphefumula, ungaphezu kwayo.) Futhi, uzibuze ukuthi "Ngizizwa kanjani?" kungakhombisa kangcono ukuthi uphendula kanjani ekuqeqeshweni kunesilinganiso senhloso, njengokushaya kwenhliziyo, ngokuya ngokubuyekezwa kwakamuva kwezifundo Ijenali YaseBrithani yeUmuthi Wezemidlalo. "Ngokuhlaziya okutholwe yizifundo ezingu-56 ezihlanganisa kokubili izinyathelo ezizimele nezinjongo, sithole ukuthi izinyathelo ezizimele zazingcono ekuboniseni indlela umsubathi asabela kahle ngayo ekuqeqeshweni," kusho umbhali oholayo u-Anna Saw, ophakamisa ukubhala phansi ukuthi ukuzivocavoca kukwenza kanjani. inzwa, kanye nezinye izibalo zakho. (Ubuwazi ukuthi Iningi Lezinhlelo Zokusebenza Ezizimele Azihlangani Nezinkombandlela Zomsebenzi Womzimba?)

Ukungena ku-subjective-ukuphefumula kwakho nokuthi imisipha yakho ikhathele kangakanani-kukusiza ukulandelela inqubekela phambili futhi unqume ukuthi ulinganisela kuphi, ukuze wazi ukuthi kufanele ucindezele nini imingcele yakho. (Ngokuhamba kwesikhathi ukuthi lokho kungahumushela kanjani ekuzuzeni okukhulu kokuqina.)

Inkinga ukuthi, abantu abaningi bazijwayeza isimo sokuzihlukanisa, ngokuziphazamisa ngamabomu ukuze bangakunaki ukungakhululeki babambelele kuze kuphele iseshini, kusho uJo Zimmerman, uthisha we-kinesiology e-University of Maryland. Sonke sibe necala ngakho, senza uhlu lwadlalwayo ukuze sikhohlwe ukuthi imilenze yakho izizwa isinda kangakanani phakathi nesethi yesithathu yama-squats noma i-homestretch yesikhathi eside. Kepha kungaba ngobuhlakani ukungena ezweni elihlangene; okungukuthi, eyodwa lapho ulalela umzimba wakho ukuze ukwazi ukugxila kangcono wonke umzamo wakho ekunikezeni amandla ngokujima noma ukuhlehlisa kancane uma kudingeka, u-Zimmerman uthi.

Ukungena endaweni ehlangene kubilisa ezintweni ezimbili, uMcMillan uyaphawula: Ukugcina umuzwa wezinga lakho lomzamo nokunquma ukuthi uwakhipha kanjani amandla akho ngesikhathi sokuzivocavoca. "Akukho silinganiso esingenza okuthile ukuthi singathola umzamo ongakanani ongatholakala kithina nganoma yiluphi usuku," esho. "Ngakho-ke ukungena nomzimba wakho kuzokusiza ukuthi uhlole ukuthi ungakusabalalisa kanjani."

Ukuze ujwayelane kakhulu nomzimba wakho ngesikhathi sokuzivocavoca kanye nokuthi unamandla angakanani ethangini, uMcMillan uncoma ukuthi uzame ukujima okungaxhunyiwe kanye ngesonto. Sebenzisa amathiphu akhe ngezansi ukulungisa inqubo yakho futhi uzokwakha ukugxila okulungile ukuyibulala noma ngabe unentambo ngokuphelele. (I-PS Iselula Yakho Isonakalisa Isikhathi Sakho Sokuphumula.)

Okokugijima Okuqinile

Bopha ucingo lwakho bese unamathela kumzila oya khona ukuze wazi ijubane lakho elijwayelekile lelo banga, bese uzama ukulisebenzisa ngesikhathi esifanayo noma esisheshayo. Ngenxa yokuthi uhamba ngokuzizwa, iwashi noma i-GPS ngeke ikutshele ijubane lakho, futhi ungase ushaye amamaki akho esikhathi esidlule, kusho uMcMillan. Cabanga ngekhwalithi yokugijima, uyanezela. Gcina igxathu eliqinile (bese usebenzisa lawa macebiso ayi-10 ukuthuthukisa inqubo yakho yokusebenza). Ngokuya ngamandla akho, ukuphefumula kwakho kufanele kusuka ekuxoxeni kuya ekuthungeni ngokulingene nangokukhukhumeza, kepha akufanele neze uzizwe sengathi awukwazi ukuthola amagama ambalwa. Uma ukuphefumula kwakho kungalawuleki noma ijubane lakho lingaguquguquki, umzimba wakho ukutshela ukuthi kushayiwe nokuthi sekuyisikhathi sokubuyela emuva ngejubane lakho kancane.

Okokusebenza Kwesikhashana

Vumela umoya wakho ube ngumqeqeshi wakho phakathi kwalokhu kuqhuma okufushane kodwa okukhulu. Ngesikhathi sokusunduza, akufanele ukwazi ukukhuluma amagama angaphezu kwelilodwa noma amabili, futhi i-tempo yakho nakanjani izoqala ukuthinta ngasekupheleni. (Uma kungakwenzi, hamba ngamandla!) Kodwa yi ukululama isikhawu esibaluleke lapha, uMcMillan ugcizelela, ngoba ukululama ngokushesha kukuvumela ukuthi wenze ezingeni eliphakeme kusethi elandelayo ekhishwe konke. Ukuphefumula kwakho kufanele kubuyele esimeni sokuxoxa, kepha hhayi ezingeni elikhululekile ngokuphelele. Zama isivivinyo sokushaya kwenhliziyo: Cindezela kancane inkomba yakho neminwe emaphakathi ngaphakathi esihlakaleni esihlukile, ubale ukushaya kwenhliziyo okuzwa kumasekhondi ayi-15, bese ukuphindaphinda kane ukuze uthole ukushaya kwakho ngomzuzu (bpm). Ukuze uthole okuningi emzimbeni wakho, ufuna ukushaya kwenhliziyo yakho kubuyele ku-120 kuye ku-140 bpm ngaphambi kokuqala isikhawu sakho esilandelayo, kusho uMcMillan. Umphumela? Uzokwazi ukukhahlela ijubane lakho nge-notch, okwenza i-sprint ngayinye isethwe nge-ultra-effective.

Okwezifunda zamandla

Uma ujwayele ukwenza amasekethe akho aboshwe ekuqapha izinga lokushaya kwenhliziyo, ukuhlola ukuthi umoya wakho uzwakala kanjani nemisipha izwakala kanjani kuzokusiza uthole umkhawulo wamandla emvelo womzimba wakho, ukuze ukwazi ukuwuphusha. Imisipha yakho kufanele izizwe ihileleke futhi inekhono, futhi ukuphefumula kwakho kufanele kubuyele ezingeni elithile elikhululekile ngenkathi uphumule phakathi kwamasethi. Kepha ngesikhathi sokunyusa lapho wenza khona ama-reps amaningi ngangokunokwenzeka ngomzuzu owodwa, kufanele uzwe ukuthi ukuphefumula kwakho kusinda kangangokuba ukwazi ukukhuluma igama elilodwa noma amabili ngasikhathi sinye, kusho uMcMillan. Uma ifomu lakho liqala ukuphuka, shayela emuva isisindo ukuze ugweme ukulimala. . . Uma unejusi eningi esele emisipheni yakho, zama omunye, oyindilinga omfushane onezisindo ezithe ukuba nzima.

Buyekeza kwe-