Amasu Okuqala Nokugijimela Okuthuthukile
I-5K, ehlala ngaphezu kwamamayela amathathu, ingenye yezinhlanga ezidumile kakhulu ezigijimayo zokuzilibazisa. Kuyakwemukelwa bobabili abaqalayo abafuna ukunikeza ukudubula abagijimi nabagijimi abawusebenzisa njengendlela yokuqeqesha.
Isizathu sokubamba iqhaza
Abantu bahlanganyela emphakathini we-5K ngezizathu eziningi. Ziyindlela enhle yokuzinselela wena futhi usethe umgomo othize ofuna ukuwafinyelela.
Bakuvumela ukuthi ujoyine abanye emphakathini wakho abelana nezithakazelo ezifana nawe. Okubaluleke kakhulu, zingakunikeza umqondo wokwaneliseka (ukuwela umugqa wokugcina) ukuthi isiteji esingenakukwazi ukunikela.
Izinhlanga eziningi ze-5K nazo zisetshenziselwa njengendlela yokukhulisa imali yothando. Ngokusobala, ethandwa kakhulu yiRace Susan G. Komen Race for therapy eWashington, DC, eheha abantu abangaphezu kuka-30 000 ngonyaka.
Ukuthola umjaho we-5K ngokuvamile akulula kakhulu namhlanje, ngisho nasemiphakathini encane. Ihlobo kanye nokuwa ngokuvamile kuyisikhathi esithandwa kakhulu kuzo, nakuba amadolobha namadolobha amaningi aqala ukuhlela u-5Ks unyaka wonke.
Indlela Yokuqala
Kubantu abasha bokusebenza, i-5K ingase ibonakale isabisa ekuqaleni. Kodwa, ngokulungiswa okulungile kanye nesu lokuqeqeshwa okufanele, ngeke kube okungenangqondo ukulungela kungakapheli amasonto ayisishiyagalombili.
Ngokuthi "kufanelekile" sisho ukuthi uhlonipha noma yikuphi ukulinganiselwa ongase ube nakho futhi ungazicindezeli endaweni lapho uzilimaza khona.
Uma usukhulile noma unenkinga yezempilo, kufanele ube nokuhlolwa kwangokwenyama ngaphambi kokuqala. Umqeqeshi wokuzivocavoca angakusiza uqinisekise ukuthi uhlala kahle ngaphakathi kwendawo ye- aerobic ehambisana nendawo yakho kanye nezinga lokuzivocavoca.
Ngisho noma kunokukhathazeka, lokhu akusho ukuthi kufanele uphume. Abagijimi abaningi abasha bazosebenzisa isu lokugijima / ukuhamba emncintiswaneni wabo wokuqala futhi bavumele ukuthi lokho kusebenze njengesisekelo sokushaya emncintiswaneni wabo olandelayo.
Uhlelo lokuqeqesha lwe-5K
Umgomo wokuqeda umjaho we-5K utholakala ngokuphelele. Kodwa zikhona izindlela ezilula futhi ezihlakaniphile zokufinyelela lowo mgomo kunokuba ugijimise ngaphandle komnyango wakho wangaphambili futhi ugijimise umzila ngenkuthalo.
Esikhundleni salokho, uzofuna ukuqala ohlelweni oluhlelekile, lwesonto eliyisishiyagalombili ozibophezelayo ukuqeqeshwa okujwayelekile kusuka ezinsukwini ezine kuya kwezinhlanu ngesonto. Lolu hlelo lungashintsha ngokuya ukuthi awukaze usebenzise ngaphambili noma ube nesimo sokuqala sokufaneleka. Kungakhathaliseki ukuthi, amasonto ayisishiyagalolunye kungumdwebo wesikhathi esizwakalayo wokuzifaka esimweni sokugijima.
Amashejuli anika uhlaka oluhle, kodwa alusethwe etsheni futhi lungalungiswa ukuze kube lula ukuhlela isimiso sakho. Kodwa, uma ushintsha, ungafaki izinsuku ezine zokuqeqesha ulandele futhi uzinike izinsuku ezintathu. Lokhu ngeke kusebenze. Esikhundleni salokho, izinsuku zokuqeqesha isikhala ukuze zisakazeke phakathi nesonto.
Okuhlangenwe nakho okuncane noma okungekho Ubufakazi
Uzoqala ngesimiso sokuqeqesha sokuqala esingabonakala kanje:
- Iyaqalisa ngoLwesibili, ngoLwesine, nangeMigqibelo
- Ukuqeqesha okuhamba phambili ngoLwesithathu
- Kungakhathaliseki ukuqeqesha okuhamba phambili noma ukuqhuba ngeSonto
- Ukuphumula ngoMsombuluko noLwesihlanu
Usuku ngalunye lokuqeqesha lwaluzoqala ngomzuzu owamahlanu kuya kwezingu-10 ukufudumala ukuze uthole imisipha yakho ivuleke futhi ihlombe inhliziyo.
Inhloso kuyoba ukuqala kancane kancane nokuqhubeka kahle phakathi nezinsuku ezingu-56. Ngezinsuku ezigijima, isibonelo, uzoqala ngokushaya umaki wamakhilomitha owodwa ngesonto elilodwa bese ufinyelela kulitshe elimitha-mayela ngesonto eliyisikhombisa.
Ngemuva kokuqeqesha ngamunye, thatha isikhathi sokupholisa phansi futhi welule ukuze uvimbele imisipha yakho ukuba iqiniswe. Ngisho nangezinsuku zokuphumula, ukwelula (kungakhathaliseki ukuthi kukhona esihlalweni noma kuyilapho ubukele i-TV) kunganciphisa noma yikuphi ubuhlungu obungokomzimba obungase uwenze.
Fit, kodwa akukho Ukuzijayeza Okuhlangenwe nakho
Isikhathi sokuqeqeshwa esiphakeme samaviki ayisishiyagalombili sizokuvumela ukuba wakhe phezu kwezinga lakho lokuzivocavoca futhi uhlanganyele ekusebenzeni ngokwengeziwe.
Ngenkathi ifomethi ifana nesimiso sokuqala, uzoqala ngamamayela amabili futhi uthuthuke ngezinga eliyingozi kakhulu (kubandakanya ukugijima kanye ngesonto ukugijima komncintiswano ).
Ukuphepha Nezempilo
Kungakhathaliseki ukuthi udlala kanjani, uthola izicathulo zokugijima ezifanele emigwaqweni nasemigwaqeni. Akudingeki ukuthi zibe nezindleko, kodwa kufanele zivumelane kahle ngokusekelwe kohlobo lwenyawo lwakho . Ungakhathazeki ngemfashini noma umbala; Into ebaluleke kakhulu ukuthi izicathulo zenziwa ukugijima.
Lapho uqeqesho, ungalokothi ugijime esiswini esingenalutho. Yidla amakhemikhali ama-carbohydrate amancane amaminithi angu-60 kuya kwangu-90 ngaphambi kokuba uqale, uphuze okungenani ama-ounces angu-16 wamanzi amahora amabili kuya kwamathathu ngaphambi kokuqeqesha kwakho. Ukuze uzigcine u-hydrated, ulethe ibhodlela lamanzi noma isiphuzo sezemidlalo ukuphuza yonke imizuzu engu-15, Kodwa ungapheli ngokweqile . Uma usuqedile, udla ukudla okulula kwe-carbohydrate noma i-protein bar.
> Umthombo:
> I-Grier, i-T .; I-Canham-Chervak, M .; Anderson, M. et al. "Imiphumela Yokuqeqesha Ngokwenyama Nokuzivocavoca Ngokulimala Kwezinsizwa Emadodeni Asemzimbeni Asebenzayo." I-J Stren Condit Res. 2017; 31 (1): 207-216; I-DOI: 10.1519 / JSC.0000000000001487.