Ukugijima kuyintsimi edlalwa yimidlalo, njengoko ikuvumela ukuba ulahlekelwe ubunzima obukhulu, uphucule impilo yakho kwaye uvuselele amandla akho. Ukuba umntu uthatha isigqibo sokungena kwimidlalo, ukukhawuleza kubalulekile kuye. Oku kubalulekile ekuphumeleleni imincintiswano okanye imigangatho yokupasa. Kukho imigaqo emininzi kunye neengcebiso malunga nendlela yokuqhuba ngokukhawuleza. Ukuba uhambelana neemfuno ezisisiseko kwaye uzibandakanye rhoqo, ufikelele kwiziphumo ezinokubakho kungenziwa ngexesha elifutshane.
Indlela yokufunda ukuqhuba ngokukhawuleza?
Ngombulelo kwizifundo ezininzi kunye nokuhlola, izazinzulu ziye zakwazi ukusekela imigaqo emininzi eyayiza kuvumela ixesha elifutshane ukuphumeza iziphumo ezilungileyo.
Oko kufuneka uyenze ukuze usebenze ngokukhawuleza:
- Isikhundla esifanelekileyo somzimba. Kungaphezulu kweli nqanaba ukuba ufanele usebenze kuqala. Inkqubo efanelekileyo ibandakanya isikhundla esithe ngqo somzimba ophezulu, kodwa kufuneka sikhululeke. Inyawo emhlabathini kufuneka ihlise phakathi kweenyawo, yenza ukunyakaza ukusuka kwinquma. Hambisa izandla zakho ngasemva uze uhambe phambili, uwagubungele kwinqanaba elungileyo.
- Isantya sentshukumo sincike kwisisindo somdlali, kwaye encinci, kungcono umphumo uya kuba. Iingcamango ziqinisekisa ukuba nganye 0.5 kg yesisindo esilahlekileyo unako ukukhawuleza malunga nemizuzwana engama-2. 1.6 km.
- Xa uthetha malunga nendlela yokuqhuba ngokukhawuleza, akufanele uphelelwe umzuzu obalulekileyo njengesiqulatho sokuhamba . Ngenxa yokunyuka kwetape, unokukhawulezisa ijubane lemilenze. Emva kokuba unokufikelela kwiziphumo ezilungileyo kumzila, ungaya kwiitrato zeetrato.
- Musa ukulahlekelwa ekuqeqesheni imihla ngemihla, kuba oku akuyi kubakho kwisiphumo, ngenxa yokuba izihlunu ezinkulu zemilenze yokuphumla zibaluleke kakhulu. Ngethuba lokuphumla ukuba imisipha ilulame, kunye nokuqinisa iintethe kunye nemigqa. Inketho efanelekileyo isebenza ngaphandle kwekhefu kwiintsuku ezingama-2-3.
- Ukufumanisa indlela yokuqhuba ngokukhawuleza, asikwazi ukusho ngokubaluleka koqeqesho lokuqina. Ukusebenza ngokusebenzisa imisipha ngenxa yokuqeqeshwa kwamandla. Ukuphuhlisa hhayi imilenze kuphela, kodwa nakwezinye iinxalenye zomzimba.
- Kubaluleke kakhulu kwinkqubo yokufezekisa umphumo ukuphefumula kakuhle. Kunconywa ukwenza imisebenzi yokuphefumula eyahlukeneyo, ukuphuhlisa imiphunga. Ukugijima kufuna ukuphefumula kwesisu, oko kukuthi, xa isisu sithukuthele, kungekhona i-thorax. Ukuze usebenze, hlala kumqolo wakho, faka isandla sakho esiswini kwaye uphefumule, ubukele ukuhamba kwakhe. Ukongeza, kufuneka uphefumle ngeempumlo kunye nomlomo, oya kwandisa inani le-oksijeni.
- Ukuqonda indlela yokuqhuba ngokukhawuleza kunye nexesha elide, kubalulekile ukuhlala kwelinye iphuzu elibalulekileyo-ubungakanani bamanyathelo. Ukuphuhlisa isantya, kufuneka usebenzise amanyathelo amancinci kwaye kulula, oya kwandisa intambo kwaye unciphise umngcipheko wokulimala.
- Ngokwenzame kwakunokwenzeka ukuba uqinisekise ukuba ukuba uhamba kanye ngeveki ukukhuphuka, unokwandisa isantya sokunyakaza, kwaye uyomeleze imisipha. Kungenxa yokuba ukuba xa usebenza kwisivumelwano semisipha yokukhuphuka ngakumbi kunokuba ushukunywe kwindawo ejikelezayo. Ungasebenzisa indlela ekhethekileyo kwimizila.
- Qaphela ukukhawuleza kokusebenza, okuvumela ukwandisa umda we- lactic acid , kunye nokuqeqeshwa kwexesha, ukuphucula ukunyamezela nokuqinisa inkqubo ye-cardiovascular system.
- Fumana izicathulo ezilula kunazo zonke zokuqeqeshwa, eziya kuvumela ukulinganisa intshukumo yemvelo yonyawo ngezinga eliphezulu, kwaye oku kuya kuthintela ngokukhawuleza isivinini.
Ukongezelela ekuqeqesheni, awufanele ulibale ngokubaluleka kokondlo olufanelekileyo, kuba umzimba ubalulekile ukuba ufumane izinto ezifanelekileyo. Nika okuthandayo kwi-carbohydrates enzima, enika amandla ixesha elide.