Uyeke Ukusebenza Ngaphandle?

-Delile

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Awukaze usebenze unomphela noma udle zonke izinto ezingalungile? Yeka ukugcizelela ngakho-lawa macebiso angu-5 angashintsha yonke into. Zilungiselele ukuthola inqubo yakho enempilo-nokuzethemba kwakho emuva.

1.Buyisa izinyathelo zakho.

Khomba ukuthi yini ekugqugquzele ukuthi ulungele kwasekuqaleni. Bheka amaphethini namasu asebenze, ngoba azophinde asebenze. Isibonelo, uma ukuqeqeshwa kwe-5k run yakho kwasendaweni kugcina intshisekelo yakho ivutha, thola omunye umcimbi we-run bese ubhalisela wona kuleli sonto, kusikisela uTimothy Noakes, MD, D.Sc., umqondisi wophiko locwaningo lokuzivocavoca isayensi nemithi yezemidlalo e University of Cape Town in South Africa nombhali we I-Lore of Running.

2. Dala ibalazwe lomgwaqo.

Uma ulahlekile, ufika lapho uya khona ngokushesha okukhulu lapho unebalazwe kunalapho uzama ukuzizwa unqamula lapho. Ngakho-ke dala amasonto onke okudla nokuzivocavoca umzimba. Okubalulekile wukufeza imigomo yesonto ngalinye njengoba wengeza emisha, kusho u-Susan Kleiner, Ph.D., R.D., isazi sokudla kwezemidlalo e-High Performance Nutrition e-Mercer Island, Wash., kanye nombhali osebenzisana naye we-. Ilogi Yokudla Amandla Nokufaneleka. Isibonelo, imephu yokudla okunempilo ingahle ifake ukuphuza izingilazi zamanzi eziyisishiyagalombili nsuku zonke isonto elilodwa, bese ufaka isithelo esengeziwe sokuthela izithelo nemifino nsuku zonke ngeviki elizayo. Uyawuthola umqondo.

3. Thatha isinyathelo. Manje!

Ayikaze ibe iqiniso elithi "isisusa silandela isenzo" kuneqiniso uma kukhulunywa ngokuzivocavoca umzimba. Bhala phansi izinto ezintathu ongazenza kuleli sonto ezizosiza ukuvuselela uhlelo lwakho lokujima. Ngemuva kwalokho, engeza kukhalenda lakho-bese uyakwenza. Ukuzivocavoca okukodwa okukhuthazayo kungasusa ukungabaza nokukhathala futhi kuveze ukucabanga okuhle nokuhamba phambili, kusho uKleiner. Zikhumbuze ngalokhu noma kunini lapho ulingeka ukuyeka ijimu.

4. Kalula emuva.

Qalisa kabusha umfutho wakho kancane kancane, kusho uKleiner. Qala ngamaphesenti angu-50 emali obuyivivinya ngaphambi kwekhefu lakho, bese ukhuphula ngamaphesenti angu-5 kuya kwangu-15 isonto ngalinye. Ngenkathi lokhu kungazwakala njengokubuya okuhamba kabuhlungu, ukukhuphuka kancane kancane kuzokhipha ubuhlalu ekuqaleni futhi kukugcine uqhubeka. Awufuni ukukuzonda ngemuva kokuzivocavoca kwakho kokuqala emuva.

5. Zinakekele.

Yenza ukuzibophezela okuqhubekayo ekuzinakekeleni, hhayi nje ekunciphiseni isisindo noma ekusebenziseni ama-calories kude. Akunasizathu sokuthi ukukhetha ukudla okunempilo noma ukuzivocavoca okuhle akukwazi ukukwenza uzizwe umuhle njengokumasaja, i-manicure, noma yini enye oyenzayo uzisize ubukeke futhi uzizwe ungcono kakhulu.

I-ATHIKILI YEBHONASI: Lungela Ukuguqula Umzimba Wakho

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