Izakhono Zengqondo Ezikunceda Ukuzibuyisela Emazi
Akukho mntu uthanda ukucinga ngako, kodwa ukulimala inxalenye yengozi ezayo kunye nokuba ngumdlali. Ukuba ukhe walimala, uyazi ukuba kukho izigaba ezahlukeneyo ohamba ngazo, ukususela kwithuba omazileyo ukuba ubuyele kwisenzo. Ukusebenza ngendlela yakho kule nkqubo kunokuziva ngathi i-rollercoaster emoyeni kunye nesigaba ngasinye ngexesha le nkqubo kuza nezoyiko, ukukhungatheka kunye nemingeni.
Ukulimala
Amanani aphezulu okuxinezeleka aneempembelelo zomzimba nezengqondo kwaye angaphazamisa inkqubo yokuphulukisa. Ukuba nombono ontle kunyanzelekile ukuba uphumelele. Zizilungiselele ngaphambi kwexesha lokungabikho kwezikhawuko ekuphumeni kwakho ukuze wazi kakuhle ukuba ufuna ukuphendula njani kuloo meko ukuze uhlale ulungile kwaye uqinisekile. Ukuba usebenza into eyodwa kuphela kule nxalenye yokubuyisela kwakho, yenza oku:
Hlaziya kwaye Uhlale Ulungile
Impendulo yakho yempembelelo yakho inokuchaphazela ngqo izinga lakho lokubuyisela. Unokukhetha ukugxila kwizinto olahlekileyo kuzo okanye ukhethe ukujonga phambili oko uza kufeza. Ukulinganisa eli xesha elixinzelelekileyo ngokwenza izinto ezimnandi kuwe. Ukongezelela, abadlali abaninzi bathatha ixesha elifanelekileyo ukusebenza kwezinye iindawo zokuqina kwabo baze babuye banamandla kunokuba babekho ngaphambi kokulimala. Ukugxininisa oko unokukwenza ngokuchasene noko ungenakukwenza kukunceda ukuba uphinde ulawule ukulawula imeko kwaye ulungele ukuhlangabezana nokulimala kwezemidlalo.
Buyela Ekuqeqesheni
Ukubuyela kwakho kwimidlalo ngokuqhelekileyo kunzima kunabo bonke emzimbeni nasengqondweni. Yilapho ufika ukuzihlola; uthathe umzimba wakho osandul 'ukulungiswa ukuze uqhube uvavanyo. Imiba eyahlukeneyo inokuvela ngokubuyela kwakho kwimidlalo yokuqala. Ungeke uzive ukulungele ukuthembela inxalenye yecandelo lakho elimele.
Unokuba uvakalelwa kakuhle kwaye ufuna ukunyanzelisa kakhulu ngokukhawuleza. Abadlali bezemidlalo bangabuyela kwimidlalo ngaphambi kokuba bekulungele ngenxa yokuba baziva ngathi bawela emva koqeqesho lwabo, bazive ukuba kufuneka bahlawule ngokukhawuleza, okanye baxoshe ukuba babuyiselwe ngokupheleleyo kwisiganeko esithile. Ukuba usebenza into eyodwa kuphela kule nxalenye yokubuyisela kwakho, yenza oku:
Lungisa iiNjongo zakho
Inxalenye yokuqala yokulungiswa kweenjongo zakho uyamkela apho ukhona. Ukuba ukalimele, yintoni oyenako phambi kokuba mhlawumbi ayinakwenzeka ngeli xesha. Kulula ukuzithemba kwakho xa ugxininisa apho ucinga ukuba kufuneka ufaniswe nalapho ukhona. Into ebalulekileyo yokwenza kweli nqanaba kukubhiyozela zakho iimpawu ezibalulekileyo - ukusuka ekunyuseni ubunzima bakho bokuqeqeshwa kwamandla, okokuqala ukukwazi ukugijima imizuzu engama-20, ukuba usebenzise okokuqala - ukuqonda inkqubela yakho kukunceda ukwenze ukuzithemba. Ukubeka iinjongo ezintsha kukunceda ugxile kwizinto ezikulawulwa kwakho. Ngeveki kufuneka ubeke iinjongo zakho, utshintshe inkqubela yakho, uvavanye, uze ubeke injongo entsha kule veki elandelayo.
Buyela kuKhuphiswano
Ukwesaba ukulimala kuyinto eqhelekileyo xa ubuyela kukhuphiswano. Xa ubeka ingxaki yakho yokuphendula uxinzelelo oluneenkqubela zokukhathalela kunye nempilo eyenza ukonakaliswe kakhudlwana.
Imisipha yakho iya kuba yinto enokubangela ukuba ungatshintshi kangako, ungaboniswa kangako kwaye ukhathala ngokukhawuleza. Utshintsho oluchukumisayo lubandakanya ukulahleka kombono wendawo, ixesha lokuphendula ngokukhawuleza, kwaye unokuphazamiseka lula. Ukuba usebenza into eyodwa kuphela kule nxalenye yokubuyisela kwakho, yenza oku:
Ukunyaniseka Kwakho Ukuzithemba
Ngexesha lokulimala, ukuzithemba kwakho kwi-atrophies ngokufanelekileyo kunye nezihlunu zakho kwaye ngamanye amaxesha umzimba wakho ulungele ukubuyela kwimidlalo ngaphambi kokuba ingqondo yakho ifike. Ngelixa uwakha imisipha yakho yokubuya, yakha ithemba lakho ngokudala uluhlu lwemiboniso yezemidlalo.
Ngaphambi kokusebenza okanye naliphi na ixesha uziva udidekile okanye uvalelwa kwintembelo yakho, phuma uluhlu lwakho kwaye ufunde ngeenkcazo zakho. Nazi ezinye izibonelo:
- Umzimba wam uqina ngakumbi imihla ngemihla.
- Ndikhululekile kwaye ndiqinisekile.
- Umzimba wam ulungele oku.
- Ndivuyayo ukuba ndibuyele kwimidlalo.
Ukulimala kunokusaphazamisa ngengqondo. Ngamanye amaxesha kuthatha umzamo ngokuzikhethela kunye nokuzama ukuvuselela ukuzithemba nokujongana nemvakalelo yecala lokulimala kunye nokwesaba kokulimala kwakhona. Khumbula ukuhlala ulungile, gxininisa oko kukulawula kwakho, kwaye uza kubuya unamandla kunokuba wawukho ngaphambi kokuba ulimale.
Imithombo:
I-Applied Sports Psychology [appliedsportpsych.org]. gqibela u-8/2012
I-Psychology yezemidlalo [sportpsychology.com]. gqibela u-8/2012
Abadlali abahlaseleyo [www.injuredathletes.org]. gqibela u-8/2012