Ingabe wena noma othile omaziyo wake watholakala enesifo esibi njengomdlavuza? Ukuzwa ngento efana naleyo kungakwenza uzizwe sengathi umhlaba wonke umile. Ungase uzizwe sengathi wonke amathemba akho namaphupho akho empilweni aphelile. Kodwa namuhla sizokhuluma ngowesifazane onamandla amangalisayo owavela esimweni esinzima kakhulu waguqula leyo nselele waba umholo wokuphila. Igama lakhe nguMartha Avila-Adam. Indaba yakhe ngokuqinisekile izoba ugqozi olukhulu nesifundo esihle ezimpilweni zethu.
Know your body mass index (BMI) and weight classification
Ungubani lo Martha?
UMartha Avila-Adam ungumhlengikazi ohlala eTexas, e-USA. Akayena nje umuntu ovamile, kodwa ungowesifazane onamandla kakhulu owalwa futhi wanqoba umdlavuza webele ngo-2015. Ngemva kokwelashwa umdlavuza, esikhundleni sokuzizwa edabukile ngempilo njengabanye abaningi, uMartha wenza isinqumo. "Ngifuna ukuphila manje, ukwenza izinto ezintsha," wacabanga.
Akathandi ukukhuluma kakhulu ngesikhathi sakhe esidlule noma ngokwelashwa komdlavuza. Kodwa-ke, akanqikazi ukwabelana ngamasu akhe ezempilo, izinto azilandelayo ukuze ahlale ephilile, ukusiza abanye abalwa nomdlavuza.
Ngemva komdlavuza, uMartha akahlalanga nje. Wajoyina ijimu, wathola ibhande elimnyama kuTaekwondo, waze wafaneleka nokufundisa i-aerobics. Wabe eseqala ukugwedla. Ngenxa yalokhu kuzimisela, wanquma ukuhlanganyela ku-"Great A LABA ma 650", omunye wemijaho yokukhuthazela enzima kakhulu emhlabeni.
Ukubhekana nomncintiswano onzima kunayo yonke emhlabeni
I-"Great Alabama 650" ayimnandi. Umjaho we-rafting ongamakhilomitha angu-1,046 (1,046 km) odlula emifuleni emikhulu yase-Alabama. Uhambo oludlula emaxhaphozini nasezigodini zemifula eziyingozi luyinselele ngisho nakumuntu onolwazi olukhulu lokugwedla.
UMartha wayengomunye wabesifazane abane abancintisana bodwa kulo mjaho. Wabhekana nezinselele eziningi ezengeziwe endleleni. Cabanga ukuthi wasuswa umsipha womhlane ngenxa yokuhlinzwa kokuvuselelwa kwamabele ngemva komdlavuza. Lokhu kusho ukuthi wayengephilile ngokuphelele ngokomzimba.
Akukhona lokho kuphela, kodwa imoto yakhe yokusekela yaphuka ngesikhathi somjaho. Ngakho kwadingeka ayishiye futhi athole enye imoto eyayikude kakhulu nomzila womjaho. Isithiyo esinjengalesi singaba buhlungu kunoma ubani. Kodwa uMartha akazange ayeke. Njengoba umyeni wakhe esho, "Uma ufuna ngempela ukwenza okuthile, kuncane kakhulu okungakuvimba."
Ngenxa yalokhu kuzimisela okungantengantengi, uMartha wakwazi ukuqeda umjaho ngezinsuku ezingu-8, amahora angu-19, nemizuzu engu-54 .
Kungani ukuvivinya umzimba kubaluleke kangaka ngemva komdlavuza?
Esinye sezifundo ezinkulu esingazifunda endabeni kaMartha ukubaluleka kokuzilolonga umzimba ngemva kokwelashwa ngomdlavuza. Ngokuvamile, sizama ukugwema ukuzivocavoca ngenxa yezinto ezifana nokukhathala nokucindezeleka okuhambisana nokwelashwa. Kodwa-ke, ukukhuluma nodokotela wakho nokuzibandakanya ohlelweni lokuzivocavoca olufanele ngemvume yakhe neseluleko kuyindlela enhle yokubona izinzuzo.
Okubaluleke kakhulu: Ungalokothi uqale uhlelo lokuzivocavoca wedwa. Njalo xhumana nodokotela wakho ukuze uthole ukuthi yikuphi ukuzivocavoca okuphephile futhi okufanele umzimba wakho.
Ake sibheke ithebula elingezansi ukuze sibone ukuthi yiziphi izinzuzo eziyinhloko zokuzivocavoca ngemva komdlavuza.
| Inzuzo | Incazelo Elula |
|---|---|
| Amandla akhuphukile emzimbeni | Ukwelashwa kuqinisa imisipha ebuthakathaka futhi kwandisa amandla. |
| Ukukhathala okuncishisiwe | Ukukhathala kuyinkinga enkulu kubantu abaningi abanomdlavuza. Okumangalisayo ukuthi ukuzivocavoca umzimba kungasiza ekunciphiseni lokhu kukhathala. |
| Impilo yengqondo engcono | Uma uzivocavoca, umzimba wakho ukhiqiza 'ama-hormone enjabulo' (ama-endorphin). Lokhu kungaba usizo olukhulu ekuphatheni izimo ezifana nokukhathazeka, ukucindezeleka, kanye nokucindezeleka. |
| Ukulawula isisindo | Ezinye izindlela zokwelapha zingabangela ukukhuluphala. Isisindo singalawulwa ngokuzivocavoca nokudla okufanele. |
| Ingozi yokuphinda kwenzeke | Ezinye izifundo zikhombisile ukuthi abantu abaphila impilo esebenzayo bangase babe nengozi encane yokubuya kwezinye izinhlobo zomdlavuza. Buza udokotela wakho ngalokhu. |
"Angisona isifo sami" - Ukwakha amandla engqondo
Omunye umyalezo onamandla endabeni kaMartha “ukwenqaba ukukhonjwa yisifo sakhe.” Ngokuvamile, lapho sithola isifo esibi, umphakathi usibiza ngamagama anjengokuthi “ isiguli somdlavuza ” noma “isiguli esinesifo sikashukela.” Ngokuhamba kwesikhathi, siqala ukucabanga ngathi ngaleyo ndlela.
Kodwa uMartha akazange awele kulolo gibe. Wanquma ukuthi okwakumchaza kwakungesona isifo sakhe, kodwa izenzo zakhe nokuzimisela kwakhe. Yilokhu amandla engqondo ayikho.
Singawakha kanjani lolu hlobo lwamandla engqondo?
- Zibekele imigomo edlula ukugula kwakho: NjengoMartha, zibekele imigomo emisha oyijabulelayo futhi ekulethela injabulo. Kungaba yinto encane. Kungaba yinoma yini, njengokufunda ulimi olusha, ukuqala ingadi, noma ukubhala incwadi.
- Qala into entsha yokuzilibazisa: Ukuzivocavoca umzimba kuyinto eyodwa nje. Izinto ezifana nokudweba, ukudlala insimbi yomculo, noma ukwenza inkonzo yomphakathi zingakwenza uzizwe kahle futhi zikunike ithuba elisha lokuphila.
- Xhumana nenethiwekhi yakho yokusekela: Umndeni nabangani bangumthombo wakho omkhulu wamandla ngezikhathi ezinjengalezi. Yabelana nabo ngemizwa yakho nokwesaba kwakho. Ungabi wedwa.
- Phila usuku ngalunye ngokugcwele: Esikhundleni sokukhathazeka ngesikhathi esidlule nokukhathazeka ngekusasa, gxila osukwini lwanamuhla. Yenza okuhle okuncane ongakwenzela namuhla futhi ujabule.
Indaba kaMartha isibonisa ukuthi cishe akukho lutho olungenziwa ukuzimisela komuntu. Umdlavuza uyi-comma empilweni, awuyona into eyenzeka ngokuphelele.
Umlayezo Wokuya Nawe Ekhaya
- Ukutholwa unomdlavuza noma esinye isifo esibi akusona ukuphela kwendaba yakho yokuphila. Kungaba ukuqala kwesahluko esisha.
- Ukuzibandakanya emsebenzini womzimba, ngemvume kadokotela wakho, kuyimithi enamandla kakhulu emzimbeni nasengqondweni.
- Zibekele imigomo nemigomo emisha empilweni ongayilindela. Kuzokunika amandla okuqhubekela phambili.
- Ubuwena bakho abusikho ukugula kwakho. Ungumuntu onamandla kakhulu nobaluleke kakhulu kunalokho.
- Ungadangali lapho izithiyo zifika kuwe. NjengoMartha, bhekana nazo ngokuzimisela okungantengantengi. Nawe unganqoba.
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