Zimbalwa izinto ezimnandi ngaphezu kokulungileyo indlela ngebhayisekile yakhoNokuba sithetha ngentaba okanye indlela. nangona kunjalo, rhoqo Kuya kufuneka unikele ingqwalasela enkulu kwindlela edla ngokwandisa inani elikhulu leekhilomitha kwaye ngokubanzi kude nekhaya.. Beka iliso kuyo yonke imiba enxulumene neyethu ukhuseleko, isondlo kunye nokuba sempilweni baya kuba ngundoqo ekukhathazekeni kuphela malunga nokonwabela ukujikeleza.
Izinto ekungafanele sizenze phambi kokuba sithandana
1. Ukushiya kwisisu esingenalutho: Ukuba kukho nawuphi na umsebenzi womzimba ukutya ngokuchanekileyo kufuneka kube yinto efunekayo, xa kuziwa ekuthatheni ibhayisekile isiporho 'umkhweli webhayisekile' ihlala ibonakala. yiya kwi iicarbohydrate (i-pasta okanye irayisi iya kuzalisekisa injongo yabo) baya kuvumela umqulu wakho ukuba ulungele ngokomzimba, ngaphandle koloyiko.
2. Ukutya okumnandi: Ukutya phambi kokukhwela ibhayisekile kufuneka kuhlale kusenziwa kukutya okuya kubola ngokukhawuleza, ukuba zivutha lula kwaye azihlali esiswini ubunzima. Kule nto, ukuphepha umxholo onamafutha okanye imifuno iya kuba yinto efanelekileyo yokwenza. Ukutshintshwa kwabo kunye ne-carbohydrates ekhankanywe ngasentla okanye iiprotheni ezinqabileyo (inkukhu okanye i-turkey, umzekelo) iya kusombulula le ngxaki. Ukongeza koku, ungalibali ukugaya kwaye utye ubuncinane iiyure ezimbini ngaphambi komzila.
3. ekhwele kwintlungu: Ukutsalwa okanye ukungonwabi okuncinci kuhlala kusisilumkiso somzimba malunga nokwenzakala okunokwenzeka, kwaye into yokugqibela efunwa yimilenze yethu kukubanika iikhilomitha ezininzi emva kokugqabhuka. Ngenxa yesi sizathu, kule meko, ukuphumla yeyona nto ichanekileyo yokwenza, kunye nento yokuba ukwenzakala phakathi kwebala okanye endleleni. yingxaki enkulu ukuncedwa. Mhlawumbi siya 100%, okanye akukho ndawo yendlela.
4. Sela amanzi amaninzi: Ukufakwa kwamanzi kubalulekile kuwo nawuphi na umdlalo wezemidlalo, kodwa amanzi kufuneka acocwe. Ngenxa yoku, ukusela ilitha yamanzi phambi kokuba uphume endleleni yimpazamo, kufuneka uphelele kwigumbi lokuhlambela ngaphezu kwesihlandlo esinye, kwaye uphele unesisu esicacileyo. Sela malunga nesiqingatha selitha kwiyure enesiqingatha phambi kokuba uqhubeke, kunye nesiselo rhoqo ngemizuzu engamashumi amabini kwimatshi, iya kuba yeyona inconywayo.
5. Hamba ngaphandle kweselula: Awusoze wazi ukuba into inokwenzeka nini endleleni, kwaye ukufumaneka kubalulekile. Ngokunikezelwa koku, iselfowuni inokubonelela kungekuphela nje fowunela izalamane okanye izalamane, kodwa neGPS oko kuya kukuvumela ukuba uziqhelanise nanini na. Ngale nto, undazise ekhaya apho uya khona ngaphambi kokuba uhambe kwaye iingxaki ezininzi ziya kuthintelwa.
6. yolula ngokuthe tye: Uza kukhwela ibhayisekile ixesha elide kumdlalo omkhulu we-aerobic. Ngenxa yesi sizathu, ukubhenela kwindawo yokuma akunamveliso ngandlel’ ithile, kuba inokuvelisa ukutsalwa ngamaxesha athile xa kubanda. Ingcebiso yethu? Hamba ngesantya esilula kwi-5-10 imizuzu kwibhayisikile uze ufudumale. Wakuba ugqibile, lixesha lokuba uzolule.
7. Ukushiya ngaphandle kokubeka esweni imeko yebhayisekile: Kumaxesha amaninzi siyathemba ukuba ibhayisekile ikwimeko entle ngaphandle kokuyihlola kwangaphambili. Izenzo ezifana nezi zinokukhokelela ekubhobhozeni okanye ekuqhawukeni kwebhuleki embindini wendlela, nto leyo enokubangela ukuwa okanye ukuyeka. Ke ngoko, ukubukela ekhaya ukuba yindlela emfutshane, okanye ukuyisa kwindawo yokusebenzela ukuba iya kuba ziintsuku ezininzi, kuthintela iingxaki ezininzi.