Enye yezinzuzo ezinhle zokugijima yukuthi uthola "iningi le-buck yakho." Ngisho noma unayo ihora lesigamu ukugijima ekugijimeni, usengashisa amakholori amaningi bese usebenza ekwakheni amandla akho , isivinini, nokukhuthazela.
Zama ezinye zalezi zikhathi ezisheshayo kodwa eziphumelelayo zokusebenza. Zonke zingenziwa emaminithini angu-30 noma ngaphansi!
I-1 - I-Hill Workout
Amagquma agijimayo iyisimo sokusebenza esivuthayo se-calorie eliphezulu. Ukugijima ku-treadmill kuyindlela enhle yokuqeqesha emagqumeni ngoba ungakwazi ukulawula ibanga futhi amadolo akho kanye nemigqa yakho ngeke athole ukucindezeleka kwehla. Zama lokhu kuqhuma kwe-hill:
Ukufudumala: Vumelana nemigodi engu-10 elula noma uhambe ngezinyawo. Ngasekugcineni kokushisa kwakho, ukwandise isivinini sakho imizuzwana engu-2 noma izikhathi ezintathu, ngakho-ke uthola imilenze yakho isetshenziselwa ukujika ngokushesha.
UKUSETSHENZISWA OKUHLE
Isikhathi sokusebenza : Uma usendaweni yokuhamba ngezinyawo, ukwanda uhambe ku-3 noma ku-4% bese ugijima umzuzu owodwa. Uma ugijima ngaphandle, bheka i-hill elinganisiwe ezothatha cishe ngomzuzu ukugijima. Qalisa ngomzamo onzima - okufana nokuthi uzozizwa kanjani uma ugijima u-5K. Ukuphefumula kwakho kufanele kusebenze kancane futhi imilenze yakho kufanele iqale ukuzwa ukhathele emva kokuphindaphindiwe kokubili.
Isikhathi sokuvuselela: Okuphansi kuncike ku-1% nejubane lakho, ugijime iminithi elingu-1 ngezinga elilula. Uma ugijima ngaphandle, buyisela phansi. Hamba ngezinyathelo ezilula (hamba uma kudingeka) ukuze uphefumule ukubuyela phansi evamile.
Phinda umsebenzi kanye nokuphumula izikhathi ezingu-6 ngaphezulu kwezingxenye ezingu-7 zokusebenza / zokuphumula.
I-Cool Down: Ngemva kwesigaba sakho sokutakula sokugcina, qedela ngamanye amaminithi angu-6 wokugijima okulula.
Nayi inguqulo esheshayo:
- Ukufudumala: i- jog eyishumi elula
- Isikhathi sokusebenza : iminithi engu-1 isebenze kanzima @ 3-4% uhambe
- Isikhathi sokuphumula: iminithi elingu-1 ngezinga elilula @ 1% lithembeke
- Phinda isikhathi sokuphumula / umsebenzi wokuphumula izikhathi ezingu-6 .
- Ukuphumula phansi: imizuzu engu-6 ukugijima kalula
Umsebenzi we-Ladder woku-2 kuya ku-30
Ngithanda ukusebenza kwezinga eliphezulu ngoba kubonakala sengathi lihamba ngezinyawo. Njengoba usebenza isikhathi esisodwa, ingqondo yakho iphazamiseke ngoba ucabanga ngokulandelayo.
Lokhu kusetshenzwa kwamakilasi usebenza ngezigaba ezihlukene, okuyizinto ezihamba kahle kakhulu ezihamba phambili! Uma ungaqiniseki ukuthi yikuphi i-marathon, i-half-marathon, i-10K, noma i-5K ijubane efana nayo, gxila ekusebenzeni isikhashana ngasinye ngokushesha kunokugcina. Kufanele uzizwe izinga lakho lenhliziyo landa futhi ukuphefumula kwakho kufanele kusebenze kakhudlwana ngezikhathi ezithile. Isihluthulelo ukuqala isivinini sokuqala ngokushesha kakhulu ukuze ukwazi ukwandisa ijubane lakho ngezikhathi ezine ezisele.
Ngezinkathi zakho zokutakula, hamba ngejubane elilula, okusho ukuhamba kancane noma ukuhamba, uma udinga.
- Ukufudumala: i- jog emizuzu emihlanu elula
- Isikhathi sokusebenza: imizuzu engu-5 @ ijubane lemikhumbi
- Isikhathi sokubuyisela: umzuzu owodwa ngezinga elilula
- Isikhathi sokusebenza: imizuzu engu-4 @ isigamu se-marathon sokuhamba
- Isikhathi sokubuyisela: umzuzu owodwa ngezinga elilula
- Isikhathi somsebenzi: amaminithi amathathu @ 10K ijubane
- Isikhathi sokubuyisela: umzuzu owodwa ngezinga elilula
- Isikhathi somsebenzi: 2 imizuzu @ 5K ijubane
- Isikhathi sokubuyisela: umzuzu owodwa ngezinga elilula
- Isikhathi somsebenzi: 1 iminithi @ kanzima (i-sprint) ijubane
- Isikhathi sokubuyisela: umzuzu owodwa ngezinga elilula
- Ukuphumula phansi: imizuzu emihlanu ukugijima kalula
Ukusebenza komdlalo we-3 - Ukuqalisa nokuqinisa
Uma ufuna ukwengeza ukuqiniswa okwengeziwe ekuqeqeshweni kwakho, kodwa kubonakala sengathi ukhohlwa ukwenza ukuvivinya umzimba ngemuva kwesikhathi, lokhu kuyisifundo esihle kuwe. Uzohlanganisa izikhathi zokugijima nezenzo ezithile zokuqinisa imisipha yokuzivocavoca umzimba wonke.
- Ukufudumala: i -jog emizuzu engu-5 elula
- Qalisa: 1 iminithi @ 5K ijubane
- Amandla: ama- squats amaminithi angu-1
- Qalisa: 2 imizuzu @ 5K ijubane
- Amandla: 1 iminithi ehamba ngamaphaphu
- Qalisa: 3 imizuzu @ 5K ijubane
- Amandla: 1 iminithi imbongolo ikhala
- Qalisa: amahora angu-4 @ 5K ijubane
- Amandla: 1 iminithi i- dip dips
- Qalisa: 5 imizuzu @ 5K ijubane
- Amandla: i- push-ups yamaminithi angu-1
- Iphule phansi: i -jog emizuzu engu-5 elula
4 - Izikhathi eziphambili ze-Sprint
Ukuqhuma okusheshayo okusheshayo kusiza ukwakha amandla, ukwandisa amandla we-aerobic, futhi uthole imilenze yakho isetshenziselwe ukushintshwa okusheshayo. Lokhu kumnandi kumsebenzi wokwenza ngaphandle, kungakhathaliseki ukuthi umkhondo noma umgwaqo, kodwa kungenziwa futhi ku-treadmill.
Ngezinkathi zakho zokutakula, hamba ngejubane elilula, okusho ukuhamba kancane noma ukuhamba, uma udinga.
- Ukufudumala: i -jog emizuzu engu-5 elula
- Vula: i- 30 yesibili, i-sprint egcwele-speed
- Thola: 1 iminithi ngezinga elilula
- Phinda umjikelezo wokugijima / ukuphumula okwonke imizuzu engu-20.
- Iphule phansi: i -jog emizuzu engu-5 elula