Amathiphu angu-9 wokuthuthukisa isivinini sakho sokugijima
Ngethemba lokuthuthukisa isikhathi sakho samayela? Kungakhathaliseki ukuthi ungumdlali we-high school track, umgijimi oqalayo, noma umgijimi wamakhosi , ungenza izinguquko ezincane ukuze uthuthukise ijubane lakho. Nazi ezinye iziphakamiso zokushefa isikhathi esithile ku-PR imayela yakho.
Ukuqeqeshwa Kwesikhashana 1
Ukuqeqeshwa kwesikhashana esiphakeme kakhulu kuyindlela ejabulisayo yokuthuthukisa ijubane lakho nokuzethemba. Kanye ngesonto, yenza ithrekhi yokusebenza , njengamamitha angu-200 (1/2 ithrekhi) noma amamitha angu-400 (ithrekhi elilodwa elizungezile ithrekhi) liphinda. Ngemuva kwemizuzu emihlanu kuya kumaminithi angu-10 okufudumele , okunye phakathi kokusebenza kanzima ngamamitha angu-200 noma amamitha angu-400 bese ugijima kalula noma uhamba ibanga elifanayo ukuze uphinde utholakale. Uma wenza ukuphindaphinda kwamamitha angu-200, qala ngokuphinda okuyisithupha bese uzama ukusebenza ngendlela yakho kuze kube ngu-8 kuya ku-10. Ngama-400-interer intervals, qala ngokuphindaphindiwe kokubili noma kathathu (ngekhawu lokutakula phakathi kweyodwa), bese uzama ukusebenza ngendlela yakho kuze kufike ukuphindaphinda kuya kwezinhlanu kuya kweziyisithupha. Lezi zisebenzi zingenziwa futhi ku- treadmill .
Noma, uma ugijima emgwaqweni, ungasebenzisa okuthunyelwe kwesibani noma izigxobo zocingo ukuze ubeke isikhathi sakho. Ngemuva kokufudumala, zama ukukhipha izibani ezimbili, bese uphinde ululame kabili, bese uqhubeka uphinda iphethini kuze kube yilapho usuhlanganise amamayela.
2 - Yakha Ukukhuthazela
Uma ufuna ukuqhuba i-mile esheshayo, kuzodingeka ugijime isikhathi eside kunamayela. Ungase usuvele ugijima okungaphezu kwamamayela izikhathi eziningana ngeviki, kodwa ingabe wenza umgijimi owodwa owedlule kakhulu kunokunye? Ukwenza isikhathi eside ngeviki (ngaphezu kokuncintisana okufinyeleleka kwezinye izinsuku) kuzothuthukisa ukuqina komzimba wakho namandla, okuzoholela ezikhathini ezisheshayo. Kuphinde kusize ukuthuthukisa amandla akho engqondo, okuzokusiza ukuba uphumelele ekupheleni komjaho wamamayela. Qala ngamamayela angu-2 kuya kwangu-3 (ucabanga ukuthi usufikile kakade leyo mileage) bese ufaka i-mile ngesonto uze ufinyelele kumamayela angu-7 ukuya kwangu-8. Uma uqeqesha umncintiswano wesigamu noma i- marathon ephelele , uzoqhubeka nokwakha i-mileage yakho kulolo suku olude lokuqeqesha.
3 - Ukuguqulwa kwesiteleka
Hlaziya ukuthuthukisa inzuzo yakho yokuhamba ukuze ufunde ukuthatha izinyathelo ezisheshayo, ezimfushane. Ukuze uhambe ngokushesha, udinga ukuhamba ngokushesha. Sebenzisa umshini osebenzayo ukuze usebenzise inzuzo yakho yokuhamba. Qalisa ngesivinini sakho esingu-5K ngomzuzu bese ubala izinyawo zakho ezinyawo (njengokuthi unyawo lwakho lokunene kuphela). Buyisela ngezinga elilula lomzuzu. Bese ugijimela bese uzama ukwandisa ukubalwa kwesiteleka sakho. Phinda lokhu kulandelana izikhathi eziningana, uzama ukwandisa ukubalwa kwesiteleka sakho ngesinye isikhathi.
Qaphela ukuba ungaqedi. Izinyawo zakho kufanele zibe ngaphansi kwezintambo zakho, hhayi phambi kwakho.
4 - Sebenzisa ifomu lakho lokugijima
Sebenzisa imizuzu embalwa ekuqaleni komgijima ngamunye ukuqinisekisa ukuthi usebenzisa ifomu elifanele lokusebenza . Ukuhamba kwakho, ukunyakaza kwesandla, nesiteleka sezinyawo konke kwenza umehluko ngesivinini sakho. Awufuni amandla alahlekile nemishini engasebenzi kahle eyokunciphisa. Sebenzisa ifomu lakho ngejubane eliphansi ukuze likwazi ukukusiza njengoba ushesha.
5 - Ukuphindaphinda Hill
Ukuphindaphinda kwezintaba kuzokuqinisa, futhi kuthuthukise ukusebenza kwakho kahle futhi ukwandise umkhawulo wakho we- lactate . Konke okufanele kukusize ukuthuthukisa isikhathi sakho se-mile.
Ukuze wenze ukuphindaphinda kwentaba, qala ngokufudumala ngamaminithi angu-10 kuya kwangu-15 okusebenza kalula. Thola intaba nge-slope ehloniphekile-kodwa hhayi kakhulu. Qala nge-sprints ehlala imizuzwana engu-30, hamba phansi ukuze ululame, bese udala kuze kube yimpumelelo engu-40 yesibili. Qala ngokuphinda okuyisihlanu bese uzama ukusebenza ngendlela yakho kuze kufike ku-10. Qedela ngomkhumbi wamaminithi angu-15 wokusebenza okulula.
6 - Khuphuka izitebhisi
Uma ungenayo ukufinyelela okulula emagqumeni, ungagijima izitebhisi kunalokho. Sebenzisa indlela efanayo njengoba intaba iphinda. Phakamisa izitebhisi zemizuzwana engu-30, hamba phansi ukuze ululame. Phinda izikhathi ezinhlanu, bese uzama ukusebenza ngendlela yakho kuze kufike ku-10.
7 - Lahla isisindo esiningi
Uma usuvele uzama ukuchitha amanye amakhilogremu , nansi okukhuthaza kakhulu. Ngokwesilinganiso, abagijimi bathola imizuzwana emibili ngesivinini esisheshayo kuwo wonke amakhilogremu amaningi abalahlekelwayo. Isibonelo, ukulahleka kwesisindo se-10-pound kungabethisa cishe amasekhondi angu-20 ngesikhathi sokugijima kwe-mile yakho.
8 - Ukuqeqesha Amandla
Ukwakhiwa kwamandla emisipha kuzothuthukisa ijubane lakho, futhi kukunikeze izinzuzo ezengeziwe. Awudingi ukuphakamisa isisindo esinzima noma ukushaya i-gym izinsuku ezinhlanu ngesonto. Ngisho nje ukwenza amaningana umzimba wokuzivocavoca ngezikhathi ezimbalwa zesonto kungakusiza wengeze imisipha emnandi. Qalisa ngemisebenzi eyisisekelo yokuqeqeshwa kwamandla kwabagijimi .
9 - Thola Ukuphumula Okunene
Ungacabangi ukuthi ukugijima kanzima nsuku zonke kuzokukwenza ngokushesha. Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho ungakhohlwa ukuthatha izinsuku zokuphumula. Imisipha yakho empeleni yakha futhi ikulungise ngokwayo phakathi nezinsuku zakho zokuphumula. Usuku lokuphumula akudingeki ukuba usuku oluphelele luvaliwe. Isibonelo, ungenza i-cardio elula njengokuhamba, ukuhamba ngebhayisikili, noma ukubhukuda ngosuku lokuphumula. Kodwa qiniseka ukuthi ungenzi izinsuku ezimbili zokuzikhandla okukhulu, ukusebenza okusheshayo, ngokulandelana.