Izindlela Ezingama-20 Zokukhuthazwa Ukugijima

-Delile

• Ukugqugquzela noma ikuphi ukugijima
• 1. Thola ukuncintisana
• 2. Zivuze
• 3. Yehlisa isikhathi sakho esincane
• 4. Gcina isisindo esinempilo
• 5. Ngena emgodini weqembu
• 6. Yizwa amandla endorphin
• 7. Zibekele imigomo
• 8. Gqoka umsebenzi ofuna ukuwenza
• 9. Vumela umculo ukuhambise
• 10. Gcina umbhalo walokho ngohlelo lokusebenza
• 11. Hlanganisa
• 12. Yizwa ukukhanya kwelanga ebusweni bakho
• 13. Beka ijubane lakho
• ‘Ukugijimisana’ ekuseni
• 14. Yiba ohlangothini lwesokunene lombhede
• 15. Ibhasikidi ekuseni kuthule
• Ukushaya imizila
• 16. Xhuma kwimvelo
• 17. Bheka izinyoni nezinyosi
• Isisusa seMarathon
• 18. Beka umjaho wakho ebusweni
• 19. Yenza ibhola ligingqike
• 20. Thola iklabhu yabalandeli
• Ungahlala kanjani ukhuthazekile
• Okubalulekile

Kungaba nzima ukuvuka uyogijima. Kodwa esikhathini esiningi, uzojabula ngokwengeziwe futhi waneliseke ngawe uma uvuka futhi ukwenze.

Cabanga ngezizathu ofuna ukuzisebenzisa kwasekuqaleni. Zibuze ukuthi ukugijima kuyinto oyijabulelayo yini, ngoba uzokwazi kakhulu ukufaka isikhuthazo somsebenzi ofuna ukuwenza ngokweqiniso.

Kulula ukuqhamuka nezaba zokugwema okuthile, kepha okusemqoka ukuphikisana nalezo zizathu ngezizathu zokukwenza nje.

Imvamisa, ukugqugquzela kulandela isenzo. Ngakho hlangana ndawonye uhambe. Uzozizwa ungcono ngemuva kokugijima, futhi uzojabula lapho unamathela esimisweni sakho.

Ake sibheke amathiphu angama-20 azokusiza uthole isisusa sokukhuphula umdlalo wakho futhi uzibophezele enkambisweni yakho yokugijima.

Ukugqugquzela noma ikuphi ukugijima

Noma ngabe uhlela ukugijima okulula endaweni yangakini noma ukuzivocavoca isikhawu esinamandla, lawa macebiso angakukhuthaza ukuthi uphume ngomnyango.

1. Thola ukuncintisana

Bheka ukuncintisana okuncane kobungani, uma lokho kuyinto oyithandayo. Thola iqembu labantu ozosebenza nabo ukuze ugcine ijubane, noma ushintshe izikhathi zakho ngokuqhathanisa nabanye ngohlelo lokusebenza lokuqina.

2. Zivuze

Amandla wemiklomelo awagcini ebuntwaneni. Zenzele uhlelo lokuvuza. Landela inqubo yakho ngamamaki we-tally amahle akudala, noma wenze ishadi eliphelele ngezitikha. Kubeke endaweni ethile ebonakalayo ukuze uzobona kaningi.

Imiklomelo ingaba yinto elula njengokuzivumela ukuthi ulale imizuzu engama-30 noma ubhukhe ukubhucungwa. Noma ungaphuma nge-tattoo yokugubha.

3. Yehlisa isikhathi sakho esincane

Ngezinsuku lapho ungakwazi ukuhlangabezana nesikhathi sakho sansuku zonke esiphansi, sebenzisa noma isiphi isikhathi onaso esikhundleni sokusihlalela ngaphandle ngokuphelele. Ngale ndlela, kungenzeka ukuthi uhlale ekushintsheni kwezinto ngoba uzobe ungaphuthelanga usuku lonke.

4. Gcina isisindo esinempilo

Ukugijima kushisa ama-calories, kunciphisa amafutha esiswini, futhi kukusiza ukuthi ukhethe ukudla okunempilo. Kungakusiza futhi ukuhlangabezana nezinhloso zakho zokwehlisa isisindo noma ugcine isisindo sakho osibhekise.

5. Ngena emgodini weqembu

Ukuhlangana kakhulu uma kukhulunywa ngokugqugquzela iqembu.Thola ozakwethu bokuqeqeshwa oyedwa noma abaningana ongahlela nabo uhlelo olusebenzayo. Noma ungagijimi ndawonye usuku ngalunye, ungahlangana ndawonye amahlandla ambalwa ngeviki ngokuziphendulela.

6. Yizwa amandla endorphin

Ukuphakama komgijimi kungokoqobo. Ungahle uzwe imizwa yenjabulo noma injabulo, njengoba ukusebenza kuthuthukisa imizwa yakho futhi kukwenza uzizwe ungcono ngokukhipha ama-endorphin, enye yamahomoni enjabulo.

7. Zibekele imigomo

Phula izinhloso zakho zibe yizinyathelo ezincane, ezilawulekayo. Lokhu kungafaka isikhathi osibekayo ngeviki, ukuthi uligijima kanjani ibanga elithile, noma inani lezinsuku ozigijimayo.

8. Gqoka umsebenzi ofuna ukuwenza

Ukugqoka kahle kungaba nomthelela omuhle endleleni ozibona ngayo, futhi kungakhuthaza ukuthi ugijime kaningi. Thenga izingubo zokuzivocavoca nezicathulo ozozijabulela ukugqoka.

Noma sebenzisa izingubo zakho zezemidlalo njengethuba lokuzama izitayela obungeke uzame ngokuvamile. Lokho kungasho ukuhamba ngemibala ekhanyayo noma ukugqoka izikhindi lapho ngokuvamile ubungeke.

9. Vumela umculo ukuhambise

Thatha isikhathi sokwakha uhlu lwadlalwayo lwawo wonke amashuni wakho owathandayo. Khetha izingoma ze-upbeat ezikubeka esimeni esihle futhi zikukhuthaze ukuthi uhambe. Vumela kuphela ukulalela lezi zingoma ngenkathi ugijima.

10. Gcina umbhalo walokho ngohlelo lokusebenza

Hlala phezu kwezinhloso zakho ngokusebenzisa uhlelo lokusebenza lokugqugquzela noma lokulandela umkhuba. Amaningi akuvumela ukuthi usethe izikhumbuzo, uxhumane nabantu ngokusebenzisa izinkundla, futhi ubuke amagrafu alandelela intuthuko yakho.

11. Hlanganisa

Shintsha inqubo yakho okungenani usuku olulodwa ngesonto. Gijimisa amagquma esikhundleni sebanga elide, noma engeza kuma-sprints athile. Ungagijima futhi endaweni ehlukile, wenze umzila wakho ojwayelekile emuva, noma ushintshe isikhathi sosuku.

12. Yizwa ukukhanya kwelanga ebusweni bakho

Ukugijima kuyindlela enhle yokuthola ukukhanya kwelanga okudingekayo ukukhulisa amazinga e-serotonin. Lokhu kusiza ukukubeka esimweni esihle ngenkathi kunciphisa ukudangala nokukhathazeka.

13. Beka ijubane lakho

Ukuphela komuntu okufanele uphendule kuye nguwe, ngakho-ke zizwe ukhululekile ukugijima nganoma isiphi isivinini esizwa kahle. Nquma ukuthi ngabe ukhetha ukugijima ngejubane eliphezulu noma ngaphezulu kokuzilibazisa.

‘Ukugijimisana’ ekuseni

Ukusa ekuseni kunika amandla athile ekusebenzeni kwakho, futhi ungazizwa sengathi uya phambili komdlalo, ongabeka ithoni enhle yosuku lwakho lonke.

14. Yiba ohlangothini lwesokunene lombhede

Ukuqala usuku lwakho ngokumaka ibhokisi lakho lokugijima kungukufeza okukhulu. Ukwenza into yokuqala kukushiya unamathuba amancane okuphazamiseka noma ukubanjwa kukho konke okuza nokugiya kwansuku zonke. Uzozizwa ungcono ngokwengqondo nangokomzimba ngokusheshe ukwenze.

15. Ibhasikidi ekuseni kuthule

Jabulela ubuhle nokuthula kwasekuseni. Ukuvuka ekuseni kukuvumela ukuthi uthathe isikhathi sakho futhi ujabulele lesi sikhathi sosuku esithule, esinokuthula. Ezinye izinzuzo zibandakanya ukukhuphula umkhiqizo wakho nokugxila kwakho.

Ukushaya imizila

Ukugijima emizileni kuzokunikeza umbono omusha, futhi kungaqeqesha umzimba wakho ukuthi uhambe ngezindlela ezahlukahlukene. Ungahle uqaphele ngokwengeziwe ukubekwa kwezinyawo, okungakusiza ukuthi ugxilise ingqondo yakho futhi uhlale ukhona. Futhi, ukusebenzisa ukungcola kumnene emzimbeni wakho kune-pavement.

16. Xhuma kwimvelo

Ukuphefumula umoya ohlanzekile nokuzizungeza ngobuhle bemvelo bezihlahla, amachibi, namagquma kungakuqabula ngokwengqondo. Futhi, ukuba ngaphandle kuyisikhuthazi semvelo. Ngisho noma ungeke ukwazi ukuphuma edolobheni nsuku zonke, zama ukuvakashela ipaki yemvelo okungenani kanye ngesonto.

17. Bheka izinyoni nezinyosi

Phakamisa ilukuluku lakho bese wenza iphuzu lokufunda ngezinye zezilwane zasendle zemvelo nezitshalo endaweni yakho. Hlela ukuthola noma ukuqaphela isici esisodwa esisha semvelo njalo lapho uvakashela umzila osebenzayo.

Isisusa seMarathon

Ukugijima imarathon kudinga ukuqeqeshwa okuhlelekile ngesikhathi esibekiwe, ngakho-ke kuzodingeka uzibophezele enkambweni yesenzo. Hlela ngokucophelela ukuqinisekisa ukuthi unesikhathi esanele sokulungiselela.

18. Beka umjaho wakho ebusweni

Bhalisela umjaho omfishane ofana ne-5K, 10K, kanye nohhafu wemarathon, bese kancane kancane wakhe indlela yakho eya emjahweni ogcwele. Ngale ndlela, uzoqala ukuzizwa ulandela uhlelo lokuqeqeshwa nokuthi kunjani ukuncintisana.

19. Yenza ibhola ligingqike

Bhalisela imarathon ofuna ukuyisebenzisa okungenani izinyanga ezinhlanu ngaphambi. Lapho usubeke inhliziyo nezinhloso zakho kulo mjaho, qala ukulungiselela kwakho kwemarathon. Qiniseka ukuthi wazi kahle ukuthi yini lena ehilelekile, futhi unamathela esimisweni sakho sokuqeqeshwa.

20. Thola iklabhu yabalandeli

Ukugijima imarathon akuyona into encane, futhi uma kungokokuqala, yazisa abangane bakho. Bazokusekela ngenjabulo futhi bangene ngenqubekela phambili yakho njengoba ulungiselela.

Abangani bakho bangafuna nokukujoyina ngezingxenye zokuqeqeshwa kwakho. Futhi, bangamaka ikhalenda labo ukuze babekhona ngosuku olukhulu ukuze bakuthokozise.

Ungahlala kanjani ukhuthazekile

Uzodinga ukuhlala ukhuthazekile futhi uqiniseke ukuthi uyayigcina le drive usuku nosuku, isonto nesonto ukuze ufeze izinhloso zakho zokuzivocavoca.

Uma kukusebenzela ukuthi ube nenkambiso esethiwe, qhubeka kule ndlela. Uma kulula kuwe ukuthi uhlale unogqozi lapho ushintsha inqubo yakho, bese wenza okuhlukile.

Gijimani ama-sprints, amagquma, namabanga amade ngezinsuku ezahlukahlukene. Shintsha indawo okuyo nesikhathi sosuku ukuyigcina ihlukahlukene, okuzokuvimbela ekubeni nesithukuthezi.

Okubalulekile

Ekugcineni, uwena wedwa ongakwazi ukubopha amateki akho bese usuka lapho uya khona.

Kulula ukufaka ohlwini izizathu zokuthi kungani ungakwazi ukugijima nganoma yiluphi usuku olunikeziwe, kepha kulula nje ukukuguqula ngokwenza uhlu lwezizathu zokuthi kungani ungakwazi. Hlala ugxile kuzizathu othanda ukuzisebenzisa nezinzuzo ezikulethayo.

Uma udinga ukukhuthazeka okwengeziwe, finyelela kumqeqeshi wokugijima, noma ujoyine iqembu eligijimayo endaweni yangakini. Thola ukuthi iyini imigomo yakho, ukuthi yini ekusizayo ukuyifinyelela, bese uzibophezela ohlelweni lokusebenza. Zethembe ukuthi uzohola indlela.