Ukuziphatha koMgijimi we-Olimpiki: i-El Paso Back Clinic

Iimbaleki zeOlimpiki zilungile kangangokuba zenza yonke into ibonakale ilula. Ngomnye weyona mizekelo imangalisayo yamandla eembaleki onokuwubona. Ukuzama le midlalo yezemidlalo kunokukhokelela ekonzakaleni ngaphandle koqeqesho olufanelekileyo kunye nemeko. Nangona kunjalo, unokufumana inkuthazo kobu buchule bumangalisayo kunye nokuzinikela ukufikelela kwiinjongo zakho zempilo. Abantu ngabanye banokuxelisa uqeqesho lweembaleki ze-Olimpiki ukuze bafumane okuninzi kumsebenzi womzimba kunye nokuzilolonga.

Ukuziphatha kweMbaleki yeOlimpiki

Oku akukho malunga neendlela zokuzilolonga ngokoqobo ezibandakanya aba badlali kodwa imeko yengqondo kunye nokuziphatha okubagcina bekhuthazekile, ngakumbi xa izinto ziba nzima. Oku kunokunceda abantu ukuba bafumane okuninzi kuwo wonke umthambo. Xa umfutho okanye inkuthazo iqala ukuncipha, jonga kwiimbaleki zeOlimpiki uze usebenzise olo qeqesho ukuze uhlaziye inkuthazo kwaye ufezekise injongo.

Funda ukuqeqesha yonke imihla

Abaninzi banokunikezela ngempelaveki warrior syndrome. Emva kokuhlala esofeni emva kosuku olude lomsebenzi iveki yonke, abantu ngabanye bazama ukuvala loo nto bangenzi nto ngokuzibhokoxa ngokuzibhokoxa iiyure ezininzi ngempelaveki. Olu lulungiselelo olugqibeleleyo lokulimala.

• Endaweni yoko, ziqeqeshe, uzilolonge, uzilolonge kwaye ujikeleze yonke imihla. Iimbaleki eziqeqeshiweyo ziyazi ukuba azizukufumana iziphumo eziphezulu kwishothi enye.
• Bayijonga ngamanyathelo anyukayo kwisiseko esiluqilima kunye nokuqonda iziphumo zokugqibela nezona zilungileyo.
• Umsebenzi womzimba wemihla ngemihla kunye nokuzilolonga kugcina ulungelelwaniso lomzimba, amandla, kunye nokomelela okupheleleyo.
• Kwaye kwenza umzimba usebenze ngakumbi ekutshiseni amanqatha.

Gcina Ujoliso Ekujoliswe kuko

• Iimbaleki zeOlimpiki zineenjongo ezikhethekileyo kuqeqesho lwazo. Kufuneka kubekho xa ukhuphisana neimbaleki ezibalaseleyo emhlabeni kwaye uphumelele.
• Ubomi bomntu ngamnye kunye neenjongo zokuqina komzimba zinokuba ncinci, kodwa zibaluleke kakhulu kwaye kufuneka ziphathwe njengenkuthazo yokuzilolonga yonke imihla.
• Gcina usukelo lulula, luthe ngqo, kwaye lufikeleleka/ukwenzeke xa uzibeka.
• SMART iinjongo zi Sngqo, Miyafikeleleka, Ainokwenzeka, Relistic, kwaye Time-based.
• Sebenzisa izikhumbuzo zemihla ngemihla ukuba yintoni injongo kunye nezicwangciso zokuyifezekisa.

Sebenzisa uQeqesho oluKhethekileyo

• Iimbaleki zeOlimpiki kufuneka zibe nonyamezelo olumangalisayo, amandla, kunye neseti yezakhono zokugqibezela umnyhadala wabo.
• Kufuneka babandakanye uqeqesho oluthile, imithambo, ukolula, isondlo, njl.njl., ukuphucula nokuqhubela phambili.
• Enoba yintoni na injongo, qiniseka ukuba uqeqesho lufanelekile.
• Ukuba uzama ukwakha izihlunu, gxininisa kuqeqesho lwamandla anzima kunye nokutya iikhalori ezisemgangathweni.
• Ukuba injongo kukunciphisa umzimba, yiphule injongo ibe ngamanyathelo anokufezekiswa ukuze ufike apho, njengaye.
• Loluphi uhlobo lokuzilolonga olufunekayo?
• Ukubonisana nengcali yesondlo malunga neengcebiso.

Futha uMzimba kwiNtsebenzo ephezulu

• Umntu ngamnye unokukhathazeka malunga nokutya nokuba kunamafutha amaninzi okanye iikhalori.
• Iimbaleki ze-Olimpiki zixhalabile malunga nokufumana izondlo ezifanelekileyo kunye neekhalori zokutshisa imizimba yazo kukhuphiswano.
• Sebenzisa indlela efanayo kwaye ubuze ukuba yeyiphi eyona nto ilungileyo ekufuneka ndiyitye ngoku ngokuzilolonga kunye ...
• Kukuphi ukutya okuya kugcina impilo entle yomzimba?

Mamela uMzimba kunye nokuphumla

• Iimbaleki zeOlimpiki kufuneka zifunde ukugcina ibhalansi yokugcina umdlalo ophezulu kwaye zingatshi.
• Oku kuxa bekwazi ukumamela imizimba yabo, bandise iintsuku zokubuyisela, okanye ukuthatha ikhefu elincinci.
• Ukuqeqesha ngokugqithiseleyo kunokukhokelela ekwenzakala, ukukhungatheka, ukudimazeka, kunye nokulahlekelwa yimpembelelo.
• Yazi i iimpawu zokuziqeqesha kwaye uthathe ikhefu.

Gxininisa kwiFomu efanelekileyo

• Nokuba yeyiphi na into eyenziwayo, qiniseka ukuba kulandelwa indlela efanelekileyo.
• Umzekelo, iimbaleki zomgama zibambe iintloko zazo phezulu, zinobuso obukhululekileyo kunye nemizimba ephezulu, zinengalo yendalo ejingi, kwaye azigqithisi kakhulu.
• Sebenzisa imigaqo yefom efanayo ukuzolula kunye ukuzivocavoca.

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Umzimba Owomeleleyo = Ubomi obungcono

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Ucaphulo

Casa, Douglas J et al. "IiMfuno zoLwalulo zoQeqesho, uKhuphiswano, kunye nokuBuyisa kwakhona kwiimbaleki zoMkhondo kunye noMbala." Ijenali yaMazwe ngaMazwe yesondlo sezemidlalo kunye nokuzilolonga kwemetabolism vol. 29,2 (2019): 175-180. doi:10.1123/ijsnem.2018-0374

Bailey RR. Ukusetwa kweNjongo kunye noCwangciso lokuSebenza loTshintsho kwiNdlela yokuziphatha kweMpilo. NdinguJ Lifestyle Med. 2019;13(6):615-618. doi:10.1177/1559827617729634

Hackett, Daniel, et al. "Uqeqesho lokuphakamisa ubunzima beOlimpiki luphucula ukuphakama okuthe nkqo kubantu bezemidlalo: uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta." Ijenali yaseBritane yamayeza ezemidlalo vol. 50,14 (2016): 865-72. doi:10.1136/bjsports-2015-094951

Huebner, Marianne, et al. "Imbaleki yeeMasters kwiOlimpiki yokuphakamisa iintsimbi: Uqeqesho, indlela yokuphila, imiceli mngeni yezempilo, kunye nomahluko ngokwesini." PloS umqulu omnye. 15,12 e0243652. 4 Dec. 2020, doi:10.1371/journal.pone.0243652

Kreher JB, Schwartz JB. I-Overtraining Syndrome: Isikhokelo esiSebenzayo. Impilo yezemidlalo. 2012;4(2):128-138. doi:10.1177/1941738111434406

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. Indima yoMthambo kunye noMzimba woMzimba ekuLahleni kobunzima kunye noLondolozo. Iprog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012