Lolu hlelo lokuqeqesha lwamasonto amane lenzelwe abagijimi bokuqala / abahamba phambili abafuna ukwakha ukuhamba ngamamayela. Lolu hlelo luyi- run / walk kuya ohlelweni oluqhubekayo lokugijima. Isonto ngalinye, uzokwenyuka kancane kancane ebangeni lakho eligijima futhi wehla ebangeni lakho lokuhamba. Ekupheleni kwamasonto amane, uzokwazi ukugijima ibanga elilodwa ngaphandle kokuma.
Iviki 1 Ukuqeqesha:
Usuku loku-1: Hamba amakhilomitha angu-1/16, hamba u-3/16 mile - phinda izikhathi ezingu-4 (Ukulinganisa okulinganayo: Qalisa 1/4 yepeni, hamba u-3/4 wepeni - phinda izikhathi ezingu-4)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Hamba amakhilomitha angu-1/16, hamba u-3/16 mile - phinda izikhathi ezingu-4 (Ukulingana okulinganayo: Run 1/4 yepondo, hamba u-3/4 wepeni - phinda izikhathi ezingu-4)
Usuku 4: Ukuphumula
Usuku lwesi-5: Hamba amakhilomitha angu-1/16, hamba u-3/16 mile - phinda izikhathi ezingu-4 (Ukulingana okulinganayo: Qalisa 1/4 kwepondo, hamba u-3/4 wepeni - phinda izikhathi ezingu-4)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Amanothi mayelana nesimiso sokuqeqesha:
Ngokwezinhloso zokulinganisa, kungcono ukwenza lezi zisebenti ithrekhi , ngokuvamile evame ngamamitha angu-400, noma cishe i-1/4 yamayela. Ukuzivocavoca ngalunye kuzoba nomlinganiso olinganayo, ngakho-ke wazi ukuthi kufanele ugijime kangakanani futhi uhambe kangakanani.
Kufanele uqalise ukugijima ngalunye ngomkhonto wokufudumala wamaminithi angu-5-10. Ungase futhi wenze ezinye izindlela zokufudumala . Qedela ngezinyawo zokuhamba ezinqamule emaminithi angu-5-10 nokuthungula okunye.
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugijima izinsuku ezimbili ulandelana.
Kungcono ukuthatha usuku lokuphumula noma ukuqeqeshwa ukuhamba phakathi kwezinsuku eziphakathi kwemikhakha njengoba umzimba wakho uvumelanisa nokuqeqeshwa. Ukuqeqeshwa okuphambene nomzimba kungaba ukuhamba, i-yoga, ibhayisikili, ukubhukuda, noma omunye umsebenzi (ngaphandle kokusebenza) owujabulela.
Ukuqeqesha isonto elilodwa:
Umhlahlandlela Wokuqala Wokuqala Wokuqalisa : Ukuqala umkhuba omusha wokusebenza ungase uzizwe unzima kakhulu kumgijimi oqala.
Nazi ezinye zezinto eziyisisekelo mayelana nokusebenza ukukusiza ukuthi uqalise.
Kufanele Ngigijime Kangakanani? : Omunye wemibandela evame kakhulu abagijimi abasha babuza ukuthi, "Kufanele ngigijime kangakanani?" Thola impendulo.
Ngifanele Kanjani Ukuphefumula Ngesikhathi Ukugijima? : Iyiphi indlela engcono kakhulu yokuphefumula ngenkathi isebenza? Thola impendulo.
Okwenzeni Ukuqeqesha : Ukuqeqeshwa okuphambene nomzimba noma yimuphi umdlalo noma ukuzivocavoca okwenzela umdlalo wakho oyinhloko - kulokhu, kusebenza. Nasi isizathu nokuthi ungayithatha kanjani isitimela.
Ngigwema kanjani ukugxila eceleni? : Ukugxila eceleni, noma izigqoko ngaphansi komgogodla wakho, kuvamile phakathi kwabagijimi bokuqala. Thola indlela yokuzivimbela futhi uzilahle uma uhlangabezana nenye.
Ngifinyelela Kanjani Ukuzizwa Nginokuzizwa Ngayo Ngokusebenza? : Ingabe ukhathazekile noma ukwesaba ukugijima emphakathini? Landela lawa macebiso ukuze uthole ukwesaba kwakho.
Imithetho Yokugijima Emthonjeni : Nazi ezinye zokuphepha eziyisisekelo kanye nemithetho ye-etiquette yokusebenzisa ithrekhi.
Amaviki amane kuya ku-One Mile - Iviki 2 ->