Ithrekhi yindlela ephelele yokusebenza okusheshayo. Ukwengeza ukusebenza komculi ohlelweni lwakho lokuqeqesha akukwazi nje ukukhulisa ijubane lakho kuphela, kungabuye kuvuselele umgomo wakho. Engeza ezinye zalezi zokusebenza ezijabulisayo futhi uqinisekile ukubona ukuthuthukiswa ngezikhathi zakho zomncintiswano. Uma ungakaze wenze noma yiluphi uhlobo lokuqeqeshwa kwejubane, qiniseka ukuthi uqala ukufunda le mithetho yokuqeqeshwa ngejubane .
1 - Pushisa ama-Straighttaways
Indlela yokwenza ngayo lokhu : Lokhu kusetshenzwa okuhle kokuqala kwalabo abasha ukulandelela ukusebenza. Kuyinto elula: Ngemva kokuhamba ngezinyawo ngokulula okufudumalayo, qala ukushaya ijubane ezingxenyeni eziqondile zethrekhi (eyaziwa ngokuthi yizintambo) bese uphinde ululame (ngokuhamba kalula) ekuphenduleni. Uma uqeqesha uhlanga oluthile, olunjengo-5K, ungenza umncintiswano womncintiswano wakho endleleni. Qala ngezinyawo ezine bese ufaka elinye iviki isonto ngalinye uze usebenze ngendlela yakho kuze kube ngu-10.
2 - Ukusebenza kwesitezi
Indlela yokwenza umsebenzi wokulinganisa: Lokhu kuqhutshwa komkhondo kuzokusiza ukwakha ijubane, ukuzethemba, nokukhuthazela, kungakhathaliseki ukuthi uhlanga olude kangakanani oluqeqeshwayo. Uma ungaqiniseki ukuthi ijubane lakho elingu-5K (3.1 miles) lingakanani, sebenzisa umbala wokubala wokulinganisa umjaho ukulinganisa. Abaqalayo kufanele baqale ngokulandelana okukodwa, ngenkathi abagijimi abaningi abaphambili bangaphinda ukulandelana uma sebeye basebenze kuyo.
Ukufudumala: imizuzu emihlanu -hamba / ijubane elincane
Isikhathi sokusebenza: 400 m (ithrekhi elilodwa) ku-5K ijubane lomjaho
Isikhathi sokuphumula: Ukubuyisela (ijubane elilula) 400m
Isikhathi sokusebenza: 800 m (2 ukuhamba) ngezinga le-5K lomjaho
Isikhathi sokuphumula: Ukubuyisela (ijubane elilula) 400m
Isikhathi sokusebenza: 1200 m (3 ukuhamba) ngezinga le-5K lomjaho
Isikhathi sokuphumula: Ukubuyisela (ijubane elilula) 400m
Isikhathi sokusebenza: 1600 m (4 ukupheka) ngo-5K ijubane lomjaho
Isikhathi sokuphumula: Ukubuyisela (ijubane elilula) 400m
Ukuphumula phansi: imizuzu emihlanu elula
3 - I-Mile Test
Indlela yokuhlola i-mile: Ukwenza i-mile esifikile ngesikhathi ithrekhi kuyindlela enhle yokuhlola ukuqina kwakho futhi uzinike umgomo wokusebenzela. Sebenzisa i-mile (4 ukupheka) ngesivinini sakho esikhulu futhi uqiniseke ukuthi wenza inothi yalo. Sebenzisa leso sikhathi njengesibonakaliso sokuzihlola ngazo zonke izinyanga.
Futhi ubone: Amathiphu okugijima i-Mile Speed
4 - Kick Its
Ungakwenza kanjani ukukhahlela: Qala ngezikhathi ezine zamamitha angu-400 ngesilinganiso sakho esingu-10K, ululame ngamamitha angu-400 (ngezinga elilula) phakathi. Uma usuqedile lokho, yenza ukuphindaphinda kwamamitha angu-8 angu-200 ngejubane le-5K, nokuthola imitha engu-200 (ijubane elilula) phakathi. Zama ukuzitshela ngempela phakathi kwezikhathi ezinzima, njengokungathi ukukhakha kwakho kokugcina ukuya emgqeni wokugcina.
Futhi ubone: Indlela Yokuba Nokuncintisana Okunamandla Kuphela
5 - Ukuphindaphinda kwama-Mile
Indlela yokuphindaphinda ama-mile: Ukuphindaphinda kwama- Mile kungenye yezindlela zokuhamba ngejubane ezinhle kakhulu ongayenza ukuze uthuthukise izikhathi zakho zomjaho futhi wakhe ukuzethemba kwakho okusebenzayo. Nakhu okusemthethweni ongakwenza kanye ngesonto:
1. Qala ngokuphindaphinda kwamamayela amabili (1 mayela = 4 ukuphelelwa isikhathi) esimisweni sokuqala. Ukugijima i-mile ngayinye ngezinga lakho le-marathon le-10K noma lehafu.
2. Buyisela (ngezinga elilula) elingamakhilomitha ama-2 (i-laps 2 ithrekhi) phakathi kokuphinda. Qinisekisa ukuthi izinga lokuphefumula nenhliziyo libuyele ngaphambi kokuba uqale ukuphinda okulandelayo.
3. Engeza enye i-mile ephindaphinda ngesonto elilandelayo. Zama ukulondoloza ijubane elifanayo (imizuzwana engu-10 kuya masinyane kunomgomo wakho wokufinyelela umgogodla wezinhloso) ngamunye ngamunye.
4. Uma ungumgijimi ohambile, zama ukusebenzela indlela yakho kuze kufike ku-6. Abagijimi abaphakathi bangase bafune ukuyeka ukuphindaphinda okungu-4 noma ku-5.
Futhi ubone: Ukusebenza okusebenzayo kwe-30-Minute Running