Thola Iseluleko Sokugijima Ama-3.1 Amamayela
Uma uqeqeshwe u- 5K futhi uqala ukuthola ukukhathazeka okuncane ngaphambi kokuncintisana, ungakhathazeki, lokho kujwayelekile. Ngisho nabakwa-racers abanolwazi bathola ama-jitters ngaphambi kwemikhakha. Ukusiza ukuzola izinzwa zakho nokunciphisa ezinye zezinkathazo zakho, thola izimpendulo zemibuzo ejwayelekile kunazo zonke mayelana nomjaho we-5K.
1 - Ingabe Kufanele Ngidle Ngaphambi Kungu-5K?
Yebo, kufanele nakanjani uqinisekise ukuthi udla okuthile ngaphambi komncintiswano. Izinhlanga eziningi zenziwa ekuseni, ngakho-ke uma ungadli lutho lokudla kwasekuseni, kuzoba amahora amaningi kusukela ekudleni kwakho kokugcina. Isihluthulelo yisikhathi nalokho odlayo. Awufuni ukudla ngokushesha ngaphambi komncintiswano wakho ngoba lokho kungaholela ekugumbeni noma ekugxotsheni . Ukubheja kwakho okuhle ukudla ukudla okulula noma ukudla okulula cishe amahora angu-1 ukuya kwangu-2 ngaphambi kokuqala ukusebenza.
Khetha into ephezulu ema-carbohydrate futhi wehla kumafutha, fiber, namaprotheni. Ezinye izibonelo zokuhamba kahle kokuqala kokusebenza zihlanganisa: i-bagel enebhokisi le-peanut; i-turkey kanye noshizi ngesinkwa sonke sikakolweni; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi. Hlala kude nokudla okucebile, okunamafutha kakhulu noma okuphezulu, ngoba kungabangela ukucindezeleka kwamathumbu .
Futhi ubone:
- Kuthiwani Uma Angikwazi Ukudla Okungakafiki Ngaphambi Kokugijima?
- Okuhle kakhulu nokubi kakhulu kokudla okuphambili
2 - Ingabe Kufanele Ngigijime Ngaphambi Kosuku Lwe-5K?
Ayikho impendulo efanele noma engalungile lapha. Kuhle ukuphumula imisipha yakho ekulungiseleleni umncintiswano, abagijimi abaningi kangaka bathanda ukuphumula futhi bangaqhubeki usuku olulandelayo. Bathi bazizwa basha futhi bekulungele uma befika emgqeni wokuqala. Kodwa abanye abagijimi bayofunga ngokusebenza ngokulula emaminithini angu-20 ngosuku ngaphambi komncintiswano, bethi kubasiza ukukhulula futhi bagudle imizwa yokukhathazeka.
Ngakho, udinga ngempela ukwenza okukuhle kakhulu kuwe. Uma ngabe uhlobo lomuntu oluthola ukukhathazeka komhlanga , kungase kube usizo kuwe ukwenza ijubane eliphansi kakhulu, elimaminithi angu-20 ngosuku olwedlule. Kodwa uma ucabanga ukuthi wenza ngcono ekuphumuleni, khona-ke nje phumula phakathi nalawo mahora angu-24 eholela emncintiswaneni. Noma yini oyenzayo, qiniseka ukuthi awukwenzi umsebenzi omude noma onzima kakhulu, njengesikhathi eside, ukuvivinya isivinini, noma ukuqeqesha amandla, okuzokushiya uzizwe ukhathele noma uhlushwa ngosuku olulandelayo. Gcina kube mfushane futhi kulula.
3 - Ngingakwazi yini ukugijima nge-5K Ngaphandle kokuqeqesha?
Impendulo ukuthi ixhomeke kakhulu ezingeni lakho lokuzivocavoca kwamanje. Uma usuvele ungumuntu osebenzayo futhi wenze umsebenzi we-cardio (ukuhamba ngebhayisikili, ukubhukuda, ukuhamba, njll), ungakwazi ukuwuqeda noma ngabe awuhambanga njalo. Ungase ufune ukusebenzisa indlela yokugijima / ukuhamba , okusho ukuthi uzokwenza ngezikhathi zokuhamba nezikhathi zokuhamba. Ukuthatha ikhefu elifushane lokuhamba livumela ukugijimela amaphesenti amakhulu emncintiswaneni, ngokuphambene nokugijima ngaphandle kokuyeka ibanga bese uhambahamba wonke umncintiswano ngenxa yokukhathala. Indlela yokugibela / yokuhamba nayo ivikelekile kubagijimi abaqeqeshwe ngoba ukuhamba okuhambayo kuncishisa ukunciphisa umzimba wakho futhi kunciphise ingozi yokulimala
Uma usenamaviki ambalwa ukuze uhambe ngaphambi kwe-5K, zama ukulandela enye yalezi zinhlelo, ukuze uzibonele kahle kakhulu umncintiswano ngokugcwele nangempumelelo.
Noma yini oyenzayo, ungazami ukugijima emncintiswaneni. Uma ugijima kanzima futhi uhlala isikhathi eside ezinsukwini eziholela ku-5K, kungabangela ubuhlungu, hhayi ukukusiza. Umzimba wakho awukwenzi ukuguquguquka ngokomzimba kuze kube yizinsuku ezingu-10-14 emva kokuqeqesha, ukuqeqeshwa okujulile emavikini amabili ngaphambili angeke kukusize. Kungenzeka empeleni kube nomthelela ohlukile futhi kukushiye uzizwe ukhululekile futhi udangele ngosuku lomncintiswano. Njengoba uzobona ohlelweni luka-5K lokuqeqesha, kungcono ukwenza izinkambo ezimbili noma ezintathu ezilula emizuzu engu-20 ukuya kweyesishiyagalombili phakathi nesonto ngaphambi komncintiswano. Thatha izinsuku ezilodwa noma ezimbili ngaphambi kohlanga lomncintiswano.
Futhi ubone: Indlela Yokuqeqesha ama-5K emavikini amabili
4 - Ngingazibikezela Kanjani Isikhathi Sami Esiyisihlanu?
Ukubikezela i-5K yakho ingaba nzima, ikakhulukazi uma ungakaze ugijime umjaho ngaphambili. Futhi kunezinto eziningi eziguqukayo ekugijimeni, njengokulungiselela ngokomzimba nangokwengqondo komncintiswano, isimo sezulu, ukuphakama esikoleni, izixuku, njll.
Uma usanda kugijima omunye umjaho uhambo oluhlukile noma uzinike isikhathi sokugijima ibanga elingamayela, ungazinikela ngokulinganisela kwalokho okukwazi ukukwenza ngokusebenzisa i-calculator, njengalokhu umbala wokubala we-race time on Running for Ukufaneleka. Uvele uxhumane neminyaka yakho, ubulili, nesikhathi / ibanga kusuka emncintiswaneni wakamuva. I-calculator ikukhombisa ukuthi ungayenza kanjani izinhlanga kwezinye amabanga, kuhlanganise no-5K.
Futhi ubone: Yisiphi isikhathi esihle se-5K?
5 - Ingabe Ngivunyelwe Ukuhamba Phakathi Nama-5K?
Yebo, Yebo ungahamba phakathi no-5K! Ungase ufune nhlobo ukuthatha ikhefu lokuhamba ukuze unikeze imisipha yakho ephumayo ikhefu. Isikhathi sokuhamba esifushane singaphinde siphumelele i-monotony phakathi nomncintiswano, okungakusiza ukuba ubhekane nezinselele ezingqondweni kanye nanoma yikuphi ukukhathazeka ongase uzizwe.
Yiqiniso, uma uhlela ukuhamba iningi lomncintiswano wakho, kufanele uqiniseke ukuthi umncintiswano oyibhalisela wona uhamba ngezinyawo. Kukhona ama-5K anama - time off -limit, umkhawulo wesikhathi lapho bonke ababambiqhaza kufanele bawele khona ekugcineni.
Futhi ubone:
6 - Yini okufanele ngiyigqoke ngohlanga lwe-5K?
Umthetho obaluleke kunawo wonke walokho okugqoka ngesikhathi sakho esingu-5K uthi, "Akukho lutho olusha ngosuku lomncintiswano." Usuku lomncintiswano akusona isikhathi sokuzama izicathulo ezintsha zomshini noma izingubo ezinhle. Uma uzama izingubo ezintsha noma izicathulo, zingase ziphelelwe ukuzizwa zingakhululekile futhi ziholele ekushayeleni noma ngokuchofoza. Izambatho zakho zosuku lomncintiswano kufanele zibe izingubo zakho eziyizintandokazi nezamaqiniso oyithandayo, izicathulo, amasokisi, nanoma yini enye okudingayo ukugqoka emncintiswaneni wakho.
Qiniseka ukuthi hlola isimo sezulu sezulu, ngakho-ke ungakwazi ukuhlela umjaho wakho ngendlela efanele. Hlola lezi zihloko ukuze uthole amathiphu wokuthi ungagqoka kanjani izimo zezulu ezahlukene:
- Indlela Yokugqoka Ukushisa Okushisayo Kwezulu
- Indlela Yokugqoka Ukushisa Isimo Sezulu Esibandayo
- Indlela Yokugqoka Ukugijima Kwemvula
Ungakhohlwa ukuthi kufanele ugqoke umhlanga wakho wezinhlanga (okuvame ukuba nedivayisi yakho yokumisa ithegi ye-B ngemuva) ngaphambili kwehembe lakho. Lokho kuvumela ukuthi izikhulu zomncintiswano zikwazi ukuthi uyingxenye yomjaho osemthethweni futhi izovumela futhi umculi wezithombe (uma kukhona omunye) ukukukhomba emidlalweni yakho yomjaho esemthethweni.
Qinisekisa ukuthi ubeka izingubo zakho ebusuku ngaphambi komncintiswano wakho, ngakho-ke awukwenzeki futhi uzama ukuthola izinto ekuseni.
7 - Ngingakwazi yini ukugqoka ama-Headphones ngo-5K?
Ngaphandle kokuthi uphisana nomklomelo ku-5K, uvunyelwe ukugqoka ama-headphones. Kodwa abaqondisi abaningi bomncintiswano banciphisa ukusetshenziswa kwama-headphones ngesikhathi semikhakha ngenxa yezizathu zokuphepha. Uma ulalela umculo phakathi nomncintiswano, ungase ukwazi ukuzwa imiyalo evela kubaphathi bomncintiswano kanye nabanye abagijimi esikoleni. Omunye wemithetho eyisisekelo yokuziphatha okugijimayo yukuthi ungazwa abanye, ngakho-ke ungaphuma endleleni noma umise, uma kunesidingo.
Esinye isixwayiso mayelana nokugqoka i-headphone phakathi nomncintiswano ukuthi uzolahlekelwa yinjabulo enkulu yomjaho. Ngeke ukwazi ukulalela amaqembu, uzwe abantu bejabula, noma ukhulume nabanye abagijimi. Kukhona nethuba lokuthi idivayisi yakho yokulalelwayo yomculo ingayeka ukusebenza phakathi nohlanga lwakho, ngakho-ke kubalulekile ukuthi ungalutholi ngokuphelele kulo.
Uma udinga umculo wakho ukuze uhlale ushukunyiswe noma ushaye isithukuthezi phakathi nomncintiswano, zama ukuwusebenzisa ngevolumu elincane noma nge-earbud eyodwa, ukuze ukwazi ukuzwa.
8 - Ngiphuza kanjani amanzi ekugijimeni?
I-5K izoba nokungenani okungenani i-stop eyodwa yamanzi esikoleni, ngakho-ke uzothola ithuba lokuphuza amanzi ngesikhathi somncintiswano. Uma usuthatha indebe yamanzi kumvolontiya womncintiswano, ungazami ukuyibeka ngokushesha. Cindezela uhlangothi olulodwa phezulu kwendebe, ngakho-ke likhomba, njenge-V. Uma indebe igcwele kakhulu, lokhu kuzovumela amanzi athile engeziwe ukuba aphume, ngakho-ke akugcini indawo yonke. Futhi ukubamba indebe phezulu njengaleyo kuyosiza ukugcina wonke amanzi ngaphakathi futhi kukuvumele ukuphuza amanzi kancane futhi ungakhulumi ngekhala lakho. Beka phezulu phezulu kwendebe emlonyeni wakho bese uphuza amanzi. Thatha isikhathi sakho - asikho isidingo sokuphuza sonke esiphundu esisodwa.
Bheka futhi: Amathiphu amaningi okuThatha amanzi kusuka ezindaweni zokusiza
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