Ngemva kokuthi usebenze isikhashana futhi uthuthukise ukukhuthazela kwakho, ungase ufune ukugxila emgomweni omusha - ugijima ngokushesha. Nazi ezinye izinto eziyisishiyagalombili ongazenza ukuze uthathe ijubane uphinde uthuthukise izikhathi zakho zomncintiswano:
1 - Hlalani Nilungele Ukungakhululeki
Abanye abaqalayo banenkinga yokugijima ngokushesha ngoba besaba ukuzizwa bengakhululekile. Kodwa enye yezinyathelo zokuqala zokusheshisa ukufunda ukuthi uthanda ukuthatha ijubane. Uma uzixosha ngesikhathi sokuqeqeshwa kwejubane, lindela ukuphuma emoyeni futhi uzizwe imisipha yakho yomlenze ivutha. Kungase kujabulise futhi kungathandeki ekuqaleni, kodwa uzoqala ukujwayela lokho kuzwa futhi ekugcineni uqale ukulindela (futhi ujabulele!).
2 - Sebenza Ngenzuzo Yakho
Uma ungakwazi ukwandisa inzuzo yakho yesiteleka , uzogijima ngokushesha. Qala ngokugijima cishe ngejubane lakho le-5K ngamasekhondi angu-30 futhi ubala njalo unyawo lwakho lokunene luhlasela phansi. Bese ugijimela okwesikhashana ukuze uphinde uphinde ugijime imizuzwana engu-30 futhi, ngalesi sikhathi uzama ukwandisa isibalo. Gxila ekutheni uthathe izinyathelo ezisheshayo, ezilula, ezilula - njengokungathi uhamba ngamalahle ashisayo.
3 - Zama ukusebenza okuphakathi kwesikhathi
Ukusebenza okuphakathi kwesikhathi kuyindlela enhle yokusebenza ngesivinini sakho. Ungakwazi ukulandelela ukusebenza , okufana no-400m (ithrekhi elilodwa elizungeze ithrekhi) liphinda. Ngemva kokufudumala kwamaminithi amahlanu kuya kwezingu-10, okunye phakathi kokugijima ku-400m ngesivinini sakho esingu-5K futhi ugijimela i-lap elula, elula yokutakula. Qala ngokuphindaphindiwe kwamabili noma amathathu-400m (ngekhawu lokutakula phakathi kweyodwa), bese uzama ukusebenza ngendlela yakho kuze kufike ezinhlanu noma eziyisithupha. Noma, uma ugijima emgwaqweni, ungasebenzisa izikhala zesikhanyiso noma izigxobo zocingo ukuphawula isikhathi. Ngemuva kokufudumala, zama ukukhipha izibani ezimbili, bese uphinde ululame kabili, bese uqhubeka uphinda iphethini kuze kube yilapho usuhlanganise amamayela.
4 - Yenza i-Tempo Run once Week
I-Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we-anaerobic, okubalulekile ekusebenzeni ngokushesha. Ukuze usebenzise i-tempo run, qalisa ukugijima kwakho ngemizuzu engu-5 kuya kwengu-10 yokusebenza kalula, bese uqhubeka ngemizuzu engu-15 ukuya kwangu-20 egijima cishe emasekhondini angu-10 ahamba kancane kunama-10k ijubane lakho. Qedela imizuzu engu-5 kuya kwengu-10 yokupholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu." Akufanele ube nomoya, kepha futhi akufanele ukwazi ukuxoxa.
5 - Zama Ukuqeqeshwa Kwe-Hill
Ukuphindaphinda kwe-Hill kuyindlela ephumelelayo yokwakha amandla okusebenza. Thola intaba eqondile engamamitha angu-100 ubude. Gijima kanzima phezulu kwegquma, bese ugijima kancane kancane. Qala nge-3 kuya kwe-4 ukuphinda kanye ngesonto, futhi kancane kancane usebenze indlela yakho kuze kufike ku-6 kuya ku-7.
6 - Yehlisa isisindo
Uma usuvele uzama ukuchitha amakhilogremu ambalwa, nansi okukhuthaza kakhulu: Ucwaningo luye lwabonisa ukuthi, ngokwesilinganiso, abagijimi bathola imizuzwana emibili ngesivinini masinya kuwo wonke amapondo abalahlekelwa wona. Ngakho-ke, isibonelo, ukulahlekelwa kwesisindo se-10-pound kuzodlala cishe ngomzuzu owodwa kusuka ngesikhathi sakho somjaho we-5K.
7 - Ungakhohlwa Izinsuku Zokuphumula
Ungacabangi ukuthi ukugijima kanzima nsuku zonke kuzokukwenza ngokushesha. Ukuphumula kuqakathekile ekusebenzeni kwakho kokutakula nokulimala , ngakho ungakhohlwa ukuthatha okungenani usuku olulodwa ukuvala ngokuphelele isonto ngalinye. Imisipha yakho empeleni yakha futhi ikulungise ngokwayo phakathi nezinsuku zakho zokuphumula. Ngakho-ke, uma ugijima nsuku zonke ngaphandle kokuqeda izinsuku, ngeke ubone ukuthuthukiswa okuningi.
8 - Yiba i-Smart Racer
Kungenzeka ukuthi uhlaziye imizuzwana noma mhlawumbe ngisho namaminithi aphumele isikhathi sakho sokuqeda ngamasu wokugijima we-smart, njengokuqinisekisa ukuthi awuqali ngokushesha kakhulu . Zama ezinye zalezi zindlela zokuqhuba izinhlanga ezisheshayo .
Futhi ubone: Izindlela Ezinhlanu Zokuhamba Ngokushesha
Indlela Abaqala Ngayo Abagijima Ngayo Ukugijima Ngokushesha 5K
Indlela abagijimi abanokuhlangenwe nakho abagijima ngayo ngesivinini 5K