I-10K UHlelo Lokuqeqesha lwabagijimi abaphakathi

by Christine Luff

Qalisa i-PR kumkhawulo we-10K

Ngakho usuvele ugijimela okungenani umjaho womgwaqo ongama-10k (6.2 miles) futhi manje usulungele umgomo wakho olandelayo: ukuthuthukisa isikhathi sakho. Ukufinyelela irekhodi lomuntu siqu (PR) ku-10K, kuzomele udinge ukwengeza ukuqeqeshwa okusheshayo ohlelweni lwakho lokuqeqeshwa, uma ungakabi khona. Nasi isimiso sokuqeqesha samasonto ayisishiyagalombili ukusiza ukuthi ugijimise u-10K wakho ngokushesha (bheka ishadi ngezansi).

Uma lolu hlelo lubonakala lunzima kakhulu kuwe, zama isimiso sokuqala esingu-10K esisiqalo . Uma lolu hlelo lokuqeqesha lubonakala lulula kakhulu, zama amashejuli aphezulu we-10K .

Ulwazi Mayelana nohlelo lwe-10K

Ukuqeqeshwa kweziphambano (CT): Imisebenzi yokuqeqesha ikuvumela ukuba unike amajoyina akho kanye nemisipha ikhefu, ngenkathi isebenza ku-cardio yakho. Uma isimiso sifuna uT, yenza umsebenzi wokuqeqesha (isib. Ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) ngomzamo olinganiselwe imizuzu engu-45. Kufanele futhi wenze imizuzu engu-15-20 yokuqeqeshwa kwamandla, noma usebenzise imishini noma umzimba wesisindo somzimba, ugxile emzimbeni wakho ophansi kanye nomgogodla.

I-Tempo Run: Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we- anaerobic , okubaluleke kakhulu ekugijimeni okusheshayo kwe-10K. Qala ukugijima kwakho ngemaminithi angu-5 kuya kwangu-10 okusebenza kalula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima eduze nesikhathi sakho esingu-10K (kodwa hhayi ngesivinini somjaho), bese uqedela ngemizuzu engu-5 kuya kwe-10 yokupholisa phansi.

Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, sebenzisa ijubane elizizwa "likhuni kanzima".

Ukusebenza kwesikhathi sokuvala (IW): Ngemuva kokufudumala, sebenzisa amamitha angu-400 (ithrekhi elilodwa elizungeze amathrekhi amaningi) ngesivinini sakho sama-5K, bese ululame ngokugijima noma uhamba ngamamitha angu-400. Ngakho lapho isimiso sithi, 4 x 400, lokho kuzoba ngama-400 ama-hard, aphinde aphinde avuselele ama-400 m phakathi.

Ukuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho ungazinaki izinsuku zokuphumula. Imisipha yakho yakha futhi ilungisa ngokwayo phakathi nezinsuku zakho zokuphumula. Ngakho uma ugijima nsuku zonke, ngeke ubone ukuthuthukiswa okuningi. ULwesihlanu luyisuku esihle sokuphumula ngoba uzobe wenza umshini wakho wokuzivocavoca ngoLwesine nangosuku olulandelayo ukugijima kwakho isikhathi eside kakhulu kweviki.

UMgqibelo ugijima isikhathi eside: Ngemva kokufudumala , sebenzisa ijubane elikhululekile le-mileage ekhethiwe. Uma iningi lezinkampani zakho zihamba emgwaqeni futhi ungaqiniseki ukuthi uhamba kude kangakanani, ungayinquma i-mileage ngokusebenzisa amasayithi afana ne-MapMyRun.com. Noma, shayela umzila wakho emotweni yakho kusengaphambili futhi usebenzise i-odometer yakho yemoto ukukala i-mileage.

AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima kwakho kumele kube lula (EZ), ijubane elihamba kahle, elisiza ukukhipha imisipha yakho.

Qaphela:
Ungashintsha izinsuku ukuze uhlele isimiso sakho. Vele uqiniseke ukuthi awukwenzi ukusebenza ngokusheshisa kwezinyawo ezimbili ngokulandelana.