Izinyathelo Ezilula Zokufunda Indlela Yokugijima
Ukuqala umkhuba omusha wokugijima kungase kuzwe kunzima kumgijimi wokuqala. Uma uzizwa usatshiswa noma ukhathazekile ngokuqala ngokusebenza, ungakhathazeki, lokho kujwayelekile. Esikhundleni sokuqala umkhuba wakho wokusebenza ngokuyimpumputhe, kuyasiza ukufunda olunye ulwazi oluyisisekelo mayelana nokusebenza. Nazi ezinye zezinto eziyisisekelo mayelana nokusebenza ukukusiza ukuthi uqalise.
Ukuqalisa
Ngaphambi kokuba uthathe izinyathelo zakho zokuqala, nakhu okuyisisekelo esibalulekile okufanele wazi.
- Ukuthola UkuSula Isidakamizwa
- Ifomu elifanele lokugijima
- Indlela Yokufudumala Nokuphuza Ngaphansi
- Indlela Yokuphefumula Ngenkathi Ukugijima
- Indlela Yokwenza Indlela Yokuhamba / Yokuhamba
- Amathiphu okuphepha wokugijima
- Imithetho Eyisisekelo Yezimpawu Zokugijima
- Izimpawulo ezivamile zokugijima
- Indlela Yokuthenga Izikebhe Zokugijima Ezifanele
- Amathiphu Wokuqalisa Isimo Sezulu Esishisayo
- Amathiphu Okusebenza Kwemvula Ebandayo
- 7 Okusemqoka kubagijimi
- Amathiphu angu-8 wokugijima kuma-50s akho nangaphezulu
- Imibuzo Ebuzwa Ngokuvamile Mayelana Nokufunda Ukugijima
Amashejuli Okuqeqesha Abaqalayo
Uma uqala ukuqala ngokusebenza, kuyasiza ukulandela isimiso. Nazi ezinye izinhlelo zokuqeqesha ezenzelwe abaqalayo engqondweni.
Funda ukugijima amahlelo kanye nezinhlelo:
- Amaviki amane okugijima i-One Mile
- Amaviki 4 Ukugijima Amamitha Amabili
- I-Week-8 Plan kuya kumaminithi angu-30 aqhubekayo
Amaqhinga wokuqeqesha ama-5K: Uhlanga lwe-5K (3.1 miles) lungumncintiswano ophelele wokungena wabagijimi abaqalayo.
Nazi ezinye izinhlelo zokuqeqeshwa ezingu-5K ezenzelwe abagijimi abasha.
Uma unesipiliyoni esithile esisebenzayo ngaphansi kwebhande lakho, ungase ufune ukubhekana nomjaho omude ode. Hlola amashejuli okuqeqesha okuqala amamitha angu-5, 10K (6.2 miles), i-marathon yehafu (13.1 miles), noma ama-marathons (26.2 miles).
Amaqhinga Wokuqeqesha ama-8K noma ama-5 mayela:
- I-Schedule Yokuqala Yokuqeqesha engu-8K noma i-5-mile
- I-Schedule Yokuqeqesha Okuthuthukisiwe Yama-8K noma 5-mile
Ama-Schedule Wokuqeqesha ama-10K:
- Hlela / Hamba uhlelo lokuqeqesha lwe-10K
- Uhlelo Lokuqeqesha lwe-10K lwabaqalayo
- I-Run / Walk Half-Marathon Schedule
Iziqephu zokuqeqesha zeMarathon neMarathon Iziqephu Zokuqeqesha:
- I-Run / Walk Half-Marathon Training Schedule
- UHlelo Lokuqeqesha Lama-Beginners Half-Marathon
- I-Run / Walk Marathon Training Schedule
- IShedyuli Yokuqeqeshwa kweMarathon yabaqalayo
Imibuzo Ebuzwa Ngokuphindaphindiwe kusuka kubagijimi bokuqala
Kuyinto evamile ukuba nemibuzo eminingi lapho ufunda ukugijima futhi uqale umkhuba omusha osebenzayo. Nazi ezinye imibuzo ezivamile ezivela kumgijimi amasha.
- Kufanele Ngigijimephi?
- Ngingayithola Kanjani Ukuzizwa Nginokuziqhenya Ngokusebenza Ngomphakathi?
- Ngingahamba Ngesikhathi Simijima Yami?
- Ngabe Ukugijima Kwenzekani Kakhulu?
- Yini Okufanele Ngiyigqoke Lapho Ngisebenza?
- Ngingawususa Kanjani Ukunqotshwa Kwamacala?
- Ngabe Kulungile Ukugijima Ngokubuhlungu?
- Ngiyozizwa Ngini Ukuphakama Kokugijima?
I-Treadmill Running Basics
Abagijimi abaningi abasha baqala futhi bafunde ukugijima ku-treadmill. Kunezinzuzo eziningi ezihamba phambili zokuhamba ngezinyawo , njengokungakhathazeki ngesimo sezulu esibi noma isikhathi sosuku osebenza ngaso. Nazi ezinye izinto eziyisisekelo mayelana nendlela yokusebenza ku-treadmill.
- Amaphutha okugijimela okuvamile okuTreadmill
- Indlela Yokushaya Isiboreshini Esikhathini Sokudlalwa Kwe-Treadmill
- Amathiphu angu-12 we-Treadmill Running
- I-Treadmill ne-Outdoor Running
- Imibuzo Ebuzwa Ngokuvamile Nge-Treadmill Running
Ukudla kanye ne-Hydration yabagijimi bokuqala
Ukudla komgijimi kubalulekile hhayi kuphela ukugcina impilo enhle kuphela, kodwa nokugqugquzela ukusebenza okuphakeme. Nakhu okunye okunomsoco okuyisisekelo kanye neseluleko se-hydration kubagijimi abaqalayo.
- Kufanele Ngidle Ngaphambi Kokugijima?
- Okuphambili futhi Okubi kakhulu kokuPhambi kokudla
- Kuthiwani uma ngingenayo isikhathi sokudla ngaphambi kokugijima?
- Yini Engingayidla Ngemva Kokugijima?
- Ukunyakaza nokugijima
- Ingabe Ngidinga Ukudla Ngesikhathi Sigijima?
- Ngingayithola I-Cramps ekuphuzeni ngesikhathi sokuphuza?
Ukwehlisa
Ukwehlisa ngemva kokufudumala okufushane futhi emva kokugijima kwakho kungasiza ekuvimbeleni ukulimala . Nazi ezinye izinto eziyisisekelo mayelana nokwelula:
- Okusemqoka kokuthunyelwa kokuthunyelwa kudlula
- Amathiphu okuHamba
- Iqondisa i-Tight Hamstrings
- Ingabe Kufanele Ngidlule Ngaphambi Kamuva noma Ngemva Kokufudumala?
Ukuhlala Uvuselelwe
Ukugcina isisusa sakho kunzima kunoma yimuphi umgijimi wezinga, kodwa ikakhulukazi kubaqalayo. Nazi ezinye izindlela ongahlala uphefumulelwe ukuqhubeka usebenza.
- Amathiphu Wokuhlala Ukhuthazwe
- Izindlela Zokuphuma Ekugijimeni Kwakho Rut
- Indlela Yokugwema Ukuvuvukala kusuka ku-Running
- Izizathu Eziphezulu Zokungasebenzi - Futhi Ukuzibulala Kanjani
- Amaphuzu Wokuqalisa Okuvuselelayo
- Indlela Yokunamathela Emihlalweni Yakho Yokugijima
- Indlela Yokuthola Ozakwethu Abagijima
- Indlela Yokuqala Ukuqalisa Kamuva