Iqhwa noma imvula noma ukushisa noma isigayegaye sobusuku kufanele kukuvimbe ekungeneni kwakho kwansuku zonke. Kodwa ngisho noma ungeyena umgijimi oqalayo, ngezinye izikhathi kungase kube nzima ukuthola ukuthi yini okufanele uyigqoke lapho umbiko wesimo sezulu uwunoma yini enye. kunamadigri angu-50 anomswakama ophansi futhi akukho moya. Ngakho-ke safinyelela kochwepheshe—uGretchen Weimer, iphini likamongameli womhlaba wonke lomkhiqizo kwa HOKA ONE ONE , futhi Umqeqeshi u-Annick Lamar , umphathi wokuqeqeshwa komgijimi kanye nemfundo at Abagijimi baseNew York Road —ukuthola izeluleko zabo mayelana nezindlela ezingcono kakhulu zokulungiselela noma yisiphi isimo sezulu noma izinga lokushisa elingaphansi kokufanele. Nakhu ababekusho.
Izithombe ze-JGI/Tom Grill/GettyAmathiphu namasu ajwayelekile
1. Khetha Izinto Zobuchwepheshe Ngaphezu kukakotini
Ukotini udonsa umswakama njengesipontshi sasekhishini futhi ungazizwa usindwa ngokushesha okukhulu. Lapho kushisa, lokhu kwenza kube nzima ukuthi umjuluko wakho uhwamuke futhi maningi amathuba okuba ushise kakhulu. Emakhazeni, ukotini omanzi unganamathela emzimbeni wakho futhi kwenze kube nzima kakhulu ukuhlala ufudumele. Kukhona ithoni yokusebenza noma izindwangu zobuchwepheshe ngaphandle lapho enzelwe noma yisiphi isimo sezulu. Ngokuzayo uma uthenga igiya elisha lokugijima, kunokumane unake inani noma isitayela, bobabili u-Weimer no-Lamar baphakamisa ukuthi uthathe isikhathi ukuze unqume ukuthi iyiphi injongo ucezu ngalunye oluklanyelwe yona—ukushisa okuphezulu? Amazinga okushisa angaphansi kwezingaqhwa? Isimo sezulu esinomswakama kakhulu?—ngaphambi kokwengeza ekalishini.2. Landela uMthetho Weziqu Eziyi-10
Umthetho omkhulu wesithupha okufanele uwukhumbule lapho ukhetha izingubo zakho zokugijima ukugqoka njengokungathi zifudumala ngo-10 degrees kunalokho okushiwo i-thermometer. Ngakho-ke esikhundleni sokudonsa ama-leggings anoboya lapho ama-degree angu-35 ephumile, gqoka sengathi empeleni amadigri angu-45 bese uzama ipheya elula. Umthetho wama-degree angu-10 uthinta ukushisa komzimba wakho ngesikhathi sokuzivocavoca futhi uzokusiza ukuthi ukhethe inani elifanele lempahla ozoyigijima, kusho uLamar. Kufanele uphume ngomnyango wazi ukuthi ungase ugodole imizuzu embalwa, kodwa uzokhululeka uma umzimba wakho uqala ukufudumala.
3. Uma Ukungabaza, Beka phezulu
Lokhu kuyiqiniso ikakhulukazi ekugijimeni okude noma ezindaweni lapho isimo sezulu singashintsha khona nge-dime. Izendlalelo, izendlalelo nezinye izendlalelo! Ukwendlalela kubalulekile uma kuziwa ekushintsheni kwesimo sezulu, kusho u-Weimer. Uzofuna ukwenza isiqiniseko sokuthi zonke izingubo ezikhethiwe zilula (uma kufanele zikhishwe futhi zithwalwe) futhi ziyaphefumula (ukuze ukwazi ukuzigcina isikhathi eside ngaphandle kokushisa ngokweqile). Nakuba ungahlala unamathisele izigqoko noma amagilavu emaphaketheni futhi ubophe ibhantshi okhalweni lwakho, abanye bangase bancamele ukutshala imali kubhaka ogijimayo. Ngokuqondene nalabo abathola ukuthi ukuphatha amagiya engeziwe kuwuhlupho olukhulu, u-Lamar uphakamisa ukufinyeza iluphu yakho yokugijima ukuze ukwazi ukucosha noma ukulahla izendlalelo njengoba udlula ekhaya noma emotweni yakho. Isibonelo, emjahweni wamamayela ayishumi ubude, gijima amamitha amahlanu owathandayo kabili bese ushintsha igiya njengoba kudingeka lapho udlula ekhaya lakho endaweni emaphakathi.
Izithombe zikaDeby Suchaeri / Getty4. Hamba Kahle Ehlobo futhi Uqine Ebusika
Kunesizathu sokuthi lawo mabhulukwe oboya beboya awakugcini ukufudumala ebusika njengamathinti abamba umzimba. NgokukaLamar, Ezimweni ezibandayo, ukugqoka izingubo ezigijimayo eziseduze nesikhumba sakho kuzobamba ukushisa futhi kulawule izinga lokushisa lomzimba. Ohlangothini oluphendukile izingqimba eziqinile ezilinganayo zivumela isikhumba ukuthi sithinte umoya futhi sisize ekuhwamukeni nasekupholiseni i-thermoregulation, uma usebenza ezindaweni ezishisayo.5. Engeza amagilavu Ngaphambi Kwemikhono, Nemikhono Ngaphambi Kwebhulukwe
Kungase kuzwakale kuwubuwula ukugqoka amagilavu anemikhono emifushane kanye nezikhindi noma izitshalo, kodwa eqinisweni, izandla zakho zizobanda ngaphambi kwakho nonke njengoba amazinga okushisa eqala ukwehla. Okulandelayo ukuzwa amakhaza kuzoba izingalo zakho. Okokugcina, kodwa okungenani, imilenze yakho, esebenza kanzima futhi kanjalo izofudumala ngokushesha futhi ihlale ifudumele kangcono kunanoma iyiphi enye ingxenye yomzimba wakho.
6. Yazi Imikhawulo Yakho
Nakuba lingekho isethi yezinombolo ezitholakala ngqo lapho izimo zezulu zingasaphephile noma zingalawuleki kubagijimi abaningi, leyo mikhawulo ikhona impela kuwo wonke umuntu. Ukugijima ngaphandle ngo-1 emini. lapho amazinga okushisa engaphezulu kuka-100 nomswakama ophezulu akuphephile nje (futhi akujabulisi, ukwethembeka), futhi akukhona ukugijima esivunguvungwini somoya esingu-15-degree, kungakhathaliseki ukuthi kufushane kangakanani. Abagijimi kudingeka baqaphele ukuthi izinga lokushisa lomoya lodwa alikona ukuphela kwesici okufanele icatshangelwe lapho benquma ukuthi indawo abakuyo iphephile yini ukugijima, kweluleka uLamar. Isivinini somoya kanye nomswakama nakho kunesici ekunqumeni izimo zangempela umgijimi azivocavoca kuzo. Uma uzithola ungqubuzana nesimo sezulu kuzo zonke izingxenye ezinkulu zonyaka, kungase kube umqondo ongcono ukutshala imali ebulungwini be-treadmill noma ijimu.
OKUhlobene: Umusha Ekugijimeni? Nakhu Konke Okudingayo Kumamayela Ambalwa Okuqala (nangaphezulu)
isikhala
Amathiphu Aqondene Nesimo Sezulu
Johner Izithombe / Getty Izithombe1. Okuzokugqoka Emvuleni
Isigqoko + Ijakhethi Lemvula + Amasokisi Woboya + Igiya Elikhanyayo
NgokukaLamar, kunezicucu ezimbili kuphela ezidingekayo ukuze ugijime emvuleni (ngaphezu kwezingubo zakho zokujuluka ezijwayelekile, ezilawula izinga lokushisa): isigqoko nejakhethi. Nokho, akakhulumi ngejakhethi yemvula evamile. Amajakhethi okugijima adalwe ngokukhethekile ukuze avumele umjuluko ukuthi uhwamuke kuyilapho kunqanda imvula. Iphesenti elilodwa lekhulu lamajakhethi emvula angangeni manzi awasebenzi kubagijimi ngoba uma ukujuluka sekuqalile, izinto ezingangeni manzi ziyehluleka ukuvumela ukuhwamuka nokupholisa komjuluko. Amasokisi agijima ngoboya nazo ziyisu elihle futhi zingasiza ukugcina izinyawo zakho zifudumele ngaphandle kokuchachamba, ngisho noma ziba manzi. U-Weimer ugcizelela ukubaluleka kokugqoka okuthile okubonisayo, futhi, noma ngabe ugijima phakathi nosuku. Njengoba imvula inamandla kuba nzima kubashayeli ukukubona uma ugijima eduze komgwaqo. Angikwazi ukugcizelela isidingo sezibonisi ngokwanele, njengoba kaningi abantu bengathathi lesi sinyathelo sokuqapha.
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