Ukugijima kuyinsimu ethandwayo yezemidlalo, njengoba ikuvumela ukuba ususe isisindo esiningi, uthuthukise impilo yakho futhi uvuselele amandla akho. Uma umuntu enquma ukungena ezemidlalo, ke isivinini sibalulekile kuye. Lokhu kubalulekile ekuphumeleleni imincintiswano noma izindinganiso zokudlula. Kunemithetho eminingana eyisisekelo namathiphu okusebenza ngokusheshisa. Uma uhambisana nezidingo eziyisisekelo futhi uzibandakanya njalo, finyelela imiphumela emihle ingaba yisikhathi esifushane.
Indlela yokufunda ukugijima ngokushesha kakhulu?
Ngenxa yezifundo eziningi nokuhlolwa, ososayensi baye bakwazi ukusekela izimiso eziyisisekelo eziyisisekelo ezizovumela isikhathi esifushane ukufeza imiphumela emihle.
Okudingeka ukwenze ukuze ugijime ngokushesha:
- Isimo esifanele somzimba. Kungaphezu kwalokhu okumele usebenze kuqala. Inqubo efanele ihilela isikhundla esiqondile somzimba ophezulu, kodwa kufanele sikhululeke. Unyawo emhlabathini kufanele luwehlise phakathi kwezinyawo, okwenza ukunyakaza kusuka ku-hip. Hambisa izandla zakho emuva futhi phambili, ukuwagoqa ngakwesokudla.
- Isivinini sokunyakaza sincike kwisisindo somdlali, futhi encane, kungcono umphumela uzoba ngcono. Izivivinyo zenza ukuthi zonke izilwanyana ezingu-0.5 zesisindo zilahlekile ungakwazi ukusheshisa ngamasekhondi angu-2. 1.6 km.
- Ekhuluma ngendlela yokugijima ngokusheshisa, akufanele uphelelwe umzuzu obalulekile njengokwesekhwashini. Ngenxa yentuthuko eyengeziwe ye-tape, ungakwazi ukusheshisa ijubane lemilenze. Ngemuva kokuthi ungafinyelela imiphumela emihle kumculi, ungaya emathrekhi omgwaqo.
- Ungalahlekelwa ekuqeqeshweni nsuku zonke, ngoba lokhu ngeke kuholele emphumela, ngoba izimpande ezinkulu zokuphumula imilenze zibaluleke kakhulu. Ngesikhathi sokuphumula ukuthi imisipha ilulame, kanye nokuqinisa ama-tendon nemigqa. Inketho engcono kakhulu isebenza ngaphandle kwekhefu izinsuku ezingu-2-3.
- Ukuthola indlela yokugijima ngokushesha, asikwazi ukusho ngokubaluleka kokuqeqeshwa kwamandla. Ukusebenza ngemisipha kungenxa yokuqeqesha amandla. Ukuthuthukisa hhayi imilenze kuphela, kodwa futhi nezinye izingxenye zomzimba.
- Okubaluleke kakhulu ekufezeni umphumela ukuphefumula okufanelekile. Kunconywa ukwenza izinhlobo ezahlukene zokuphefumula, ukuthuthukiswa kwamaphaphu. Ukugijima kudinga ukuphefumula kwesisu, okungukuthi, lapho isisu siguqile, hhayi isithotho. Ukuze usebenzise, hlala emhlane wakho, faka isandla sakho esiswini sakho uphefumule, ubukele ukuhamba kwakhe. Ngaphezu kwalokho, udinga ukuphefumula ngekhala lakho nomlomo, okuzokwandisa inani le-oxygen.
- Ukuqonda indlela yokusebenza ngokushesha nokude, kubalulekile ukuhlala ngephuzu elilodwa elibaluleke kakhulu - ubukhulu bezinyathelo. Ukuze uthuthukise isivinini, udinga ukusebenzisa izinyathelo ezimfushane nezilula, okuzokwandisa ijubane futhi unciphise ingozi yokulimala.
- Ngokuhlolwa kwakungenzeka ukubeka ukuthi uma ugijima kanye ngesonto ekukhuphukeni, ungandisa ijubane lokunyakaza, futhi uqinise imisipha. Kungenxa yokuthi uma usebenza ngesivumelwano sokukhuphuka kwemisipha ekukhuphukeni kakhulu kunokuthi uhambele ubuso obuningi. Ungasebenzisa imodi ekhethekile emthonjeni.
- Qaphela ukugijima ngesivinini, okuvumela ukwandisa umkhawulo we- lactic acid , kanye nokuqeqesha okuphuthumayo, ukuthuthukisa ukukhuthazela nokuqinisa isimiso senhliziyo.
- Thola izicathulo ezilula kunazo zonke zokuqeqesha, ezizovumela ukulinganisa ukunyakaza kwemvelo kwezinyawo ngendlela ephakeme, futhi lokhu kuzosithinta ngempela isivinini.
Ngaphandle kokuqeqesha, akufanele ukhohlwe ukubaluleka kokudla okunempilo, ngoba umzimba ubalulekile ukuhlala uthola izinto eziwusizo. Yenza okuthandayo kwi-carbohydrate eyinkimbinkimbi, enikeza amandla isikhathi eside.