Ulungele ukuqala ukuqeqesha ukuqhuba u-5K? Nazi amathiphu okuqeqesha ama-5K okuzokusiza ukuthi ulungele ukuqhuba u-5K ngokuqiniseka.
1 - Gqoka izinwele zokugijima ezifanele.
Izicathulo zakho zokugijima ziyisiqephu sakho esibaluleke kakhulu segiya eligijima. Iya esitolo esikhethekile esitolo ukuze ulungele izicathulo ezifanele zokugijima ngezinyawo lwakho nohlobo olusebenzayo. Futhi, qiniseka ukuthi awugijimi ezicathulweni eziphuthumayo - kufanele zishintshwe njalo ngamamayela angu-300-400 ukuze ugcine ukhululeke futhi uvikele ukulimala .
2 - Sebenzisa uhlelo lokuqeqesha.
Ukulandela isimiso sokuqeqesha esingu-5K ngeke kuhlale kukugqugquzela, kodwa kuzosiza ekuvimbele ukuthi ungalimala ngokwenza okuningi kakhulu. Zama enye yalezi zinhlelo:
- Hlela / Hamba UHlelo Lokuqeqesha le-5K
- I-5K Yohlelo Lokuqeqesha lwabagijimi bokuqalisa
- Qeqesha ama-5K ngenyanga eyodwa
- Qeqesha ama-5K kumaviki ayisithupha
3 - Hamba ngokuvumelana.
Esinye sezihluthulelo ezinkulu zokuphumelela kwabagijimi abasha (kanye nabase-veterans) ukunamathela kuso. Kuzoba nezinsuku lapho ungazizwa sengathi usebenza futhi uzoba nesizathu sokuphuma emsebenzini wakho. Ukulwa nesilingo sokusiqaqa, khumbula umgomo wakho wokugijima umncintiswano, futhi uzikhiphe ngaphandle lapho ugijima. Uzozizwa ungcono uma ukhona lapho. Ungase ungaboni umgijimi ophezulu ekupheleni kwawo wonke umjaho owodwa, kodwa okulandelayo ngeke kube kude kakhulu. Futhi uma ungaphuthelwa usuku, ungazishayi phezulu. Vele ubuyele esimisweni sakho ngokushesha nje lapho ungazikwazi futhi uzame ukuqhuba kuqala.
4 - Cross-Train.
Abaqalayo abaningi bacabanga ukuthi ukuze babe abagijimi abangcono badinga ukugijima ngaphezulu. Yebo, ukugijima okuningi kungathuthukisa ukukhuthazela nokuvinjelwa kwakho, kodwa ukwenza okuningi kungabangela ukulimala nokushisa okukhulu . Ungakwazi ukwakha ukuqina nokunciphisa ukulimala nokuqeqeshwa okuphambene nomzimba, okuyinto noma yimuphi umsebenzi ofakazela ukusebenza kwakho. Ukuqeqeshwa kwamandla , ikakhulukazi umzimba wakho ophansi nomzimba ophansi, kuyasiza kakhulu kubagijimi. Ezinye izinto ezinhle kakhulu zokuqeqesha abagijimi zihlanganisa ukuhamba ngebhayisikili, ukubhukuda, ukugijima kwamanzi , i- yoga , ne-Pilates.
5 - Yiba nesiphakamiso se-Back Up Up for Weather Weather noma Izimo ezingaphephile.
Ungavumeli ubumnyama noma iqhwa libe yisizathu sokuba ungagijimi. Kungenzeka ukuthi ugijime esimweni esibi sezulu , kepha uma ungenakukwazi ukukwenza, yenza uhlelo lokusebenza kwangaphakathi. Uma ungenayo ukufinyelela kwe-treadmill noma i-club yezempilo, qinisekisa ukuthi unomsebenzi wokusekela ekhaya ophethe i-cardio efana nokweqa intambo nokukhuphuka kwezinyathelo, kanye nokuzivocavoca okunye. Ngisho noma usanda kusebenza imizuzu engu-20, uzozizwa kangcono ukuthi awuzange usuke ngosuku.
6 - Qaphela Indlela Yakho.
Ukukusiza ukuthi ugijime ngokuphumelelayo nangokunethezeka, gxila ekuhlaleni okuqondile, hhayi ukuxhuma, ngekhanda lakho phezulu. Gcina amahlombe akho phansi, ngezandla zakho zikhululekile futhi ngezinga elingama-90 degree. Zama ukuthatha izinyathelo ezimfushane, ezisheshayo, ukukuvumela ukuthi ugcine amandla futhi unciphise umthelela emilenzeni nasemalungeni akho.
7 - Thola i-Buddy Ukugijima Nakho.
Ukuqeqesha nokugijima kuyamnandi uma ukwenza nomngane noma ilunga lomndeni. Ungasiza futhi ukugcina omunye nomunye endleleni futhi ekhuthazwa. Uma ungeke ucindezele umuntu ukuthi asebenze nawe, inja yakho iphinda yenza umlingani omkhulu ogijima !