Spring iseduze lapha! Isimo sezulu esibuhlungu ekugcineni sishisa futhi imisebenzi yangaphandle iyatholwa kakhulu. Uzwa izinyoni zishaya ngaphandle kwefasitela lakho le-office ngenkathi uphuza ikhofi yakho ekuseni, futhi umphathi wakho uhamba nawe kuwe "Nginomusa ukubuza kuwe" smirk. Ubuza ukuthi ungathanda yini ukwenza u-5k naye kanye nabanye abafana ehhovisi.
Ngokuzenzakalelayo, uphendule ngokushesha nge-"Yes!" Eqinele ngaphambi kokuba uqaphele ukuthi uzithini. Uyaqhubeka ukumtshela indlela othanda ngayo ukwenza ama-5k, wawuvame ukuba eqenjini lethrekhi ekolishi futhi usengumgijimi ovuthiwe. Phakathi naleso sikhathi, uqala ukuzibuza ukuthi yikuphi okukhethwayo komshini owawutholile kuwo. Uzama ukukhumbula ngesikhathi sokugcina ogijimile noma usebenzise isiteji sokugaya ngaphandle kokugwetshwa kwezinsuku zezinhlungu nezinhlungu ezishaya amalunga akho aqinile. Uyabona ukuthi awukwazi ngisho nokukhumbula isikhathi sokugcina ufake ama-sneakers ezinyaweni zakho ezimbili ezisele; Ngaphansi kweyiphi ikhebula owafihla izinkinobho zakho ku.
Ungesabi; i-5k ayifisani nokusongela njengoba ungase ucabange! Amakhilomitha amahlanu angamamitha angu-3.1 kuphela, ngakho-ke ungakwazi ukuqedela wonke umjaho ngokuhamba ibanga uma ufuna. Awudingi nanoma yisiphi isipiliyoni esisebenzayo esidlule, kodwa ungasebenzisa i-5k njengethuba lokugxuma-ukuqalisa isimiso sakho sokuziqinisa ngokuqinisa umzimba wakho nokuthuthukisa ukukhuthazela komzimba wakho ngokulula ukulandela uhlelo lokuqeqeshwa kwamaviki ayisithupha.
Enye yezinzuzo ezinkulu kakhulu zokuqeqeshwa kuka-5k yenza umzimba wakho uphelele, uzinzile futhi unamandla ngokwanele ukuqedela ibanga ngaphandle kokulimala. Kungcono ukuqala uhlelo lwakho lokuqeqesha ngesisindo esisheshayo nokuqina okuncane okunika umzimba wakho ithuba lokuzivumelanisa ngaphandle kokungazidingi ngokungenasidingo kumalungu akho.
Ngokuyiqiniso, uhlelo lwakho lokuqeqesha lwamaviki ayisithupha kufanele luhlanganise izinsuku ezingu-5 zokuzivocavoca kanye nezinsuku ezimbili zokuphumula ngesonto. Izinsuku ezintathu zokuzivocavoca ngesonto zigxila ekukhuthazeleni nge-run-walk combos lapho ushintsha phakathi kokuhamba nokusebenza. Izinsuku zombili zokuzivocavoca ezinsukwini ezilodwa ngesonto zigxila ekuqeqeshweni kwamandla nokunakekelwa okungaphezulu okukhokhelwa ekuzivocavoca okunciphisa ingozi yomzimba wakho wokulimala. Ukuzivocavoca okusebenzayo, ukuqeqeshwa okuyisisekelo, ukuqeqeshwa okuhamba phambili nokuzivumelanisa nezimo kuyasiza kakhulu ukugwema ukulimala ngenkathi uhamba, ugijima futhi usebenza. Izinsuku ezimbili ezisele ngesonto zizinikezele ekuphumuleni ukuze umzimba wakho uphinde ululame kokubili ngokomzimba nangokwengqondo kusuka kumthelela wokusebenza kwakho.
I-combos yokuhambahamba iyindlela enhle yokuthuthukisa ukukhuthazela kwakho nempilo yakho yonke. Ukubili ukugijima nokuhamba ngokushesha kunganciphisa ingozi yesifo senhliziyo, isifo sohlangothi, ukucindezeleka kwegazi, i-cholesterol ephakeme, nesifo sikashukela. Ucwaningo lubonisa ukuthi ukuhamba okusheshayo kuhle kakhulu empilweni yakho njengoba isebenza. Ukuhamba kungakusiza ukulondoloza amandla ukuze uqhubeke uhamba futhi uqede ibanga lakho. Uma ugijima lonke ibanga, ungase uphefumule ngaphambi kokuba wazi futhi ngeke ube namandla okudingayo ukuze ufike emgqeni wokugcina.
Ngisho noma ngabe usuhlala isikhathi eside, ungaqala kalula ukuqeqeshwa kwakho kwe-5k ngokugxila kumazinga aphezulu wokuhamba okusheshayo kunokuba usebenzise izigaba zakho zokuqeqesha. Qala ukuhamba kwakho kokuhamba ngezinyawo ngokuhamba ukufudumala cishe imizuzu engama-5, bese uhamba phakathi kokuhamba nokuhamba ngezikhathi esikhathini esifunayo noma ibanga ukuqedela iseshini yakho yokuqeqesha. Uma ungumqali, ukugijima umzuzu owodwa kungase kube ngokwanele. Kuthatha isikhathi ukwakha amandla nokukhuthazela kwakho ngenkathi ugijima, ngakho-ke thatha kalula futhi uthathe isikhathi sakho ukuze ungazilimazi endleleni.
Zama ukugijima iminithi engu-1 bese uhamba imizuzu engu-5 bese uphinda le combo isikhathi sokuzivocavoca kwakho. Qinisekisa ukuthi umise ingxenye yakho esebenza ngaphambi kokuba imisipha yakho ithathele kakhulu. Uma uziphoqa eduze nendawo yakho ekuhambeni / ukugijima kombhobho, imisipha yakho iyodinga isikhathi esengeziwe sokuthola futhi ngeke ukwazi ukuzitshela ngokuphumelelayo yonke umsebenzi wakho wokuzivocavoca. Ukuzinza kuyisihluthulelo. Qala ukuhamba ngaphambi kokuba imisipha yakho ikhathele kakhulu ukuze ukwazi ukugcina umfutho wakho bese uvumela imisipha yakho ukuba ilulame ngokushesha. Qedela ngohambo olupholile olumayelana namaminithi angu-5 ngemuva kokuzivocavoca kwakho. Uhlose ukuqedela okungenani amaminithi angu-30 wokuhamba / ukuhamba ama-combos enza izinsuku ezingu-3 ngesonto ukusiza ukukulungiselela uku-5k.
Kukhona umshini onamandla kakhulu ongangezela esimisweni sakho sokuqeqesha ukusiza ukuthi ugijime ngokushesha. Ubizwa ngokuthi "umgudu." Ukuhamba okuyi-20-30 yesibili ukusheshisa ukuqhuma lapho uqala ngejogu, bese ugijimela eduze nesivinini esikhulu, bese ubuyela emuva kugijima. Lokhu kuqhuma okusheshayo kuklanyelwe ukukusiza ukukhulula imilenze yakho, ukuthuthukisa amasu akho okusebenza futhi kukusize ugijime ngokushesha ngenkathi usebenzisa imali encane. Zama ukufaka izinyathelo ezimbalwa ekusebenzeni kwakho phakathi kweviki ngemuva kokuhamba kwakho kude. Ungaqala ngezimbalwa ezimbalwa futhi usebenze ngendlela yakho kuze kube ngaphezulu njengoba umzimba wakho uba ngcono.
Njengoba ukugijima kungumsebenzi omkhulu othembisa ukucindezeleka emzimbeni wakho, kubalulekile ukufaka ukuqeqeshwa kwamandla esimisweni sakho ukuze ugweme ukulimala. Ezinye izivivinyo ezisebenza kahle ezithuthukisa ukusebenza amasu kukhona ama-squats, amaphaphu namathole avusa. Imigqa kanye nezindiza ze-deltoid ezenziwe nge-dumbbell ziyizivivinyo ezinhle zokuqinisa emuva futhi kusize ukuqinisekisa ukuhleleka okuhle ngenkathi kusebenza. Ukuzivocavoca okuyinhloko kufaka amapulangwe, amapulangwe ohlangothini, ama-pushups, amabhuloho kanye nama-quadrupeds athuthukisa amandla angaphakathi, ukuzinza nokulinganisela okudingeka kusebenze. Lezi zivivinyo zingasiza ukulimala-ubufakazi emzimbeni wakho ngokumelene nama-aches nezinhlungu ezithinta umthamo wokuzivocavoca ophezulu. Hlela ukuqedela okungenani ukuqeqeshwa kwamandla wamaminithi angu-30 okwenziwa izinsuku ezingu-2 ngesonto phakathi nokuqeqeshwa kwakho kwe-5k.
Ukubandakanya izimo zokuzivumelanisa nezimo zibe amandla okuzivocavoca kubalulekile ukukusiza ukukulimaza. Ukunciphisa izinyawo zakho, ama-hamstrings, i-quadriceps, amathole, ama-hip flexers, i-piriformis namahlombe konke kunenzuzo ukufaka ngaphambi kokusebenza kwakho. Kungumqondo omuhle ukwelula ngaphambi kokwenza ama-combos wakho wokugijima / ukuhamba ukuqinisekisa ukuthi amalunga akho ashisa. Ukulimala okujwayelekile kuvame ukulimala ngokweqile unyawo, umlenze ophansi, amadolo, kanye nesikhumba. Enye yezinto ezivame ukulimala kuthiwa i-Patellofemoral Pain Syndrome, eyaziwa ngokuthi i-Runner's Knee, edala ubuhlungu obuzungeze noma ngaphansi kwe-kneecap lapho i-kneecap (i-patella) ihlala ehlathini (femur). Lokhu kuvame ukuphumela emiphakathini engafanele yokunyakaza kanye nokungalingani kwemisipha lapho i-quadriceps ebuthakathaka ihlanganiswa ne-hamstrings eqinile. Ukuziphendulela nokuqiniswa kwamandla kubaluleke kakhulu ekusizeni ukulinganisela ukuhlukunyezwa phakathi kwamaqembu omzimba ukuze kuvinjelwe ukulimala ngokweqile njenge-Runner's Knee.
Okokugcina, kubalulekile ukwazi umehluko phakathi kokuzwela futhi ubuhlungu. Phakathi nokuqeqeshwa kwakho kwama-5k, imisipha yakho izozizwa ikhululekile kusuka e-acid ye-lactic eyakha emva kokuzivocavoca ngalunye. Ungakwazi ukusunduza ngesifo somzimba kodwa akumelwe neze uqhubekele ubuhlungu. Uma uzizwa ubuhlungu futhi ungatshela ukuthi kukhona okungahambi kahle, gwema noma yini eyenza ubuhlungu bube bubi nakakhulu uma ubona udokotela. Into yokugcina ofuna ukuyenza ukunyusa ukulimala ngokubeka ukucindezeleka emaxheni akho ngezici noma imisebenzi ephezulu yemithwalo efana nokusebenza.
Njalo ulalele umzimba wakho, kubalulekile ukunaka ama-aches nezinhlungu kusukela ekulimaleni ngoba zikhala ngokuthula komzimba wakho. Uma unamathela ohlelweni lwakho lokuqeqesha olungu-5k ngezinsuku ezingu-5 zokuzivocavoca ngesonto eliqukethe izinsuku ezintathu zokukhuthazela / ukuhamba komgudu wokuhamba nokuqina kwamalanga amabili nokuqeqeshwa okuguquguqukayo, nezinsuku ezimbili zokuphumula, uzomangala ukuthi ukuphathwa komjaho we-5k kungaba kanjani be. Uma nje ubeka umzimba wakho ngokufanele ngamaviki ayisithupha okuqeqesha okuholela ku-5k, uzobe ulungele ukugijima ngokuphepha noma uhambe wonke umjaho ngaphandle kokulimala.
Mayelana noMlobi - Jay Cardiello unguMpilo Strategist, Umqeqeshi Wobunjiniyela nomlobi we-No
Uhlelo lokudla. Ukuze uthole amathiphu afanelekile, izindaba nezindlela zokupheka, hlola iwebhusayithi ye-Jay ku-Jcardio.com.
Imithombo:
5k Ukugijima: Iviki eli-7 lokuqeqesha labaqalayo. I-Mayo Clinic. Iwebhu. 25 Mashi 2016.
I-American Running Association . I-American Running Association. Iwebhu. 25 Mashi 2016.
I-Patellofemoral Pain Syndrome. UHettrich CM, Liechti D. Orhtho Info, Feb 2015. Iwebhu. 25 Mashi 2016.
Ukugijimela okucacile, ukuqeqeshwa kwamandla okuphazamiseka okuphazamisekile Ukunciphisa Ukulahlekelwa Ubude Ekupheleni Ngesikhathi Uqeqesho Olujulile Lokukhuthazela . Esteve-Lanao J, Fleck SJ, Lucia A, Rhea MR. I-Library Yomphakathi Kazwelonke Ye-US: Ishicilelwe , 22 Julayi 2008. Iwebhu. 25 Mashi 2016.
Hamba, Ungagijimi, Indlela Yakho Yenhliziyo Enempilo . I-American Heart Association, Mashi 2014. Iwebhu. 25 Mashi 2016.