Izinzuzo Ezimangazayo Zokuqeqeshwa Emvuleni

-Delile

• Ungahamba Isikhathi Eside futhi Ngokushesha
• Uzozizwa sengathi Unganqoba Noma yini
• Kukhulula Ingcindezi Kakhulu
• Umzimba Wakho Ufunda Ukusabela Kangcono
• Buyekeza kwe-

Uma uke wezwa ukukhululeka okumnandi kwamaconsi emvula phakathi nokushisa okunamandla, okunamathelayo, uthola umbono wokuthi ukufaka amanzi kungakuguqula kanjani ukuphuma kwakho okujwayelekile futhi kuphakamise izinzwa zakho. Ingxenye yokukhetha umgandayo phezu kwethayile lokunyathela noma indlela yebhayisikili esikhundleni sekilasi le-Spin ukuthola umthamo wemvelo ngokuzivocavoca kwakho-futhi lokho kunamandla, kukhulisa imizwa, kuyapholisa izinto. (Nazi Izizathu Eziyisithupha Zokufaka I-Treadmill bese Uthatha Ukugijima Kwakho Ngaphandle.) Ngakho-ke awufuni ngempela ukweqa noma yimaphi amathuba okucwilisa indawo enhle-noma ukhubaze ukuqeqeshwa kwakho kwangaphandle-noma ngabe isimo sezulu sisohlangothini olumanzi. Okufanele ukwenze ukuvula umuzwa omangalisayo wokuhlangabezana nemvelo ngendlela eqabulayo kakhulu. "Uma uzitshela ukuthi imvula akuyona into enkulu, umqondo wonke wokuzivocavoca umanzi uzizwa ulula futhi umnandi," kuchaza uKristen Dieffenbach, Ph.D., okhulumela i-Association for Applied Sport Psychology.Sinezinzuzo nendlela okumele uziphathe ngayo okudingayo ukuze ukhulise ukugijima kwemvula, ukugibela intaba, noma ukugibela ibhayisikili ukuze ungalokothi udinge-noma ufune-ukulahlekelwa ithuba ngesikhathi esithile sokudlala ngaphandle, imvula noma, kahle, imvula. . Kepha ngaphambi kokuthi uqale ukugijima, hlola igiya lokugijima elingangeni manzi elizosiza kakhulu.

Ungahamba Isikhathi Eside futhi Ngokushesha

Uma uzivocavoca, imisipha yakho ngokwemvelo ikhiqiza ukushisa, okungakhuphula izinga lokushisa komzimba wakho liye phezulu kuma-degree ayi-100 kuye kwangama-104, kuchaza isazi sokuzivocavoca umzimba uRebecca L. Stearns, Ph.D., eKorey Stringer Institute, University of Connecticut, efundela ukukhulisa ezemidlalo ukusebenza nokuphepha. Ngisho nama-degree ama-2 ngaphezu kokujwayelekile nokusebenza kwakho kungaqala ukuhlupheka ngoba ukuze uphole umzimba wakho ngomjuluko, ukugeleza kwegazi okuthile kuyaphambukiswa kusuka emisipheni yokusebenza kuya esikhumbeni sakho. Kodwa amanzi emvula angasebenza njengesistimu yokupholisa futhi akuvimbele ekushiseni ngokweqile. Ukunciphisa izinga lokushisa lomzimba wakho ngesikhathi sokuzivocavoca kukuvumela ukuthi usebenze ngokuzikhandla nangempumelelo, futhi kunciphisa ingozi yokugula ukushisa, kuchaza uStearns. Ucwaningo lwamuva ku Ijenali Yezesayensi Yezemidlalo bathola ukuthi lapho ubuso babagijimi bufuthwa ngezikhathi ezithile ngamanzi apholile ngesikhathi sokugijima kwe-5K ekushiseni, baphuce okungenani imizuzwana engu-36 ngesikhathi sabo esivamile futhi babe nokuvuselelwa okukhulu okungamaphesenti angu-9 emisipha yemilenze yabo.

Uzozizwa sengathi Unganqoba Noma yini

"Umqeqeshi wami ubiza ukugibela imvula ngokuthi 'ukuqeqeshwa okunzima,'" kusho uKate Courtney, umqeqeshi webhayisikili waseRed Bull osebenza ezintabeni. "Ezinsukwini zesimo sezulu esibi kakhulu, ungaqiniseka ukuthi abantu abaningi abekho lapho ukuyilandela, futhi iqiniso lokuthi ngingumuntu uqobo lingishukumisela ukuba ngiqhubeke, futhi kunginikeza umuzwa omkhulu wokufeza uma sengiqedile ."

Cabanga ngesimo sezulu esibuhlungu njengesithiyo, kusho uDieffenbach. Uma usuqedile ukujima kwakho, uzoba nomuzwa wokuziqhenya nokwaneliseka ngokwazi ukuthi unqobe inselele eyengeziwe. Futhi, kungaba wukushintsha okulula okugcina umuzwa wakho wokuya ku-loop uzizwa musha. "Ngizitshela ukuthi kuzoba uhambo olusha, indlela entsha yokuthola imizila yami ejwayelekile," kusho umgijimi osezingeni eliphezulu u-Gina Lucrezi, inxusa lezimpahla zaseBuff. "Uma sengiphumile, ngithanda kakhulu ukugijima emanzini."

Kukhulula Ingcindezi Kakhulu

Ukuzivocavoca ngaphandle kuyisihlanzisi sekhanda, futhi nezimvula zingase zibekwe njengezihamba phambili ekwenzeni uzizwe uyiZen. "Ukungasoli kuzwakala njengokuna kwemvula emnene kungaphumuza futhi kududuze," kusho uJoshua M. Smyth, Ph.D., isekela lomqondisi weSocial Science Research Institute ePenn State University. "Kunesizungu esihle sokuthula engikutholile-imvamisa abekho abantu abaningi emvuleni ngakho-ke kunokuthula-kufana nokuthi ungumnikazi womgwaqo, umzila, noma umhlaba," kusho uKatie Zaferes, ophumelele e-Olympian nongompetha noRoka. "Kukwenza ubuthande ubuhle bemvelo ezungeze wena." Futhi lokho kungase kube yilokho kanye okudingayo ukususa ingqondo yakho ekutheni usebenza kanzima kangakanani.

Umzimba Wakho Ufunda Ukusabela Kangcono

Ukushintsha indawo yakho yokuzivocavoca (ithi ukusuka ekugijimeni endaweni egandayiwe eyisicaba, eyomile iye endaweni emanzi, eshelelayo) kuyokwenza uqiniseke futhi usheshe ezinyaweni zakho. Lokho kungenxa yokuthi ngaso sonke isikhathi uma uguqulela uhlelo lwakho oludinga kakhulu, lungakushukumisela ukuba uphume ngaphandle kwendawo yakho yokunethezeka, kusho uDieffenbach. "Njalo lapho wenza lokho, ngeke nje uzakhele ukuzethemba kodwa futhi uzoba ngcono kumakhenikhi." Cabanga ngengane efunda ukuhamba, uyachaza. Angafunda phansi ngokhuni oluqinile, futhi lapho ebhekene nekhaphethi, kungathatha umkhuba ukuzivumelanisa-kepha kungekudala kuba yinto yesibili. Ithiphu yakhe: Qala kancane kancane kunokuvamile ukuze ukwazi ukuqaphela izembozo zemigodi namatshe, okungaba ngcono kakhulu emvuleni. Njengoba uzijwayeza ukugibela noma ukugijima emigwaqweni nasezindleleni ezishelelayo, izicubu zakho zizoqala ukulindela inselele entsha, kusho i-Dieffenbach.

Manje ngecala eliseceleni: Imizabalazo engu-15 Yokugijima Emvuleni

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