Uhlelo lokuqalisa lwabaqalayo
Ukuqalisa i-5K umgomo omuhle kakhulu wabagijimi abasha. Uzothola izisusa eziningi, kanye nokuzijabulisa, kusukela ekuhlanganyeleni emncintiswaneni. Umjaho we-5K ubude obude ngamakhilomitha angu-5, okungama-3.1 miles. Lona ibanga eliphelele labaqashi bokuqala. Ngisho noma ulala amazambane, ungakulungela u-5K ezinyangeni ezimbalwa.
Ngezansi isitifiketi sokuqeqesha sama-5K weviki ayisishiyagalolunye ukusiza ukuthi uthole emgqeni wokugcina.
Iqaphela ukuthi usuvele ugijima okungenani amayela.
Amanye ama-Schedule wokuqeqesha ama-5K
Uma ungakaze ugijimane ngaphambili, thatha isinyathelo emuva bese uzama uhlelo lokuqeqesha lwamasonto amane ukufunda ukuqhuba amakhilomitha . Uma ungakwazi kuphela ukugijima imizuzu emihlanu ngesikhathi, khetha uhlelo lokuqeqesha oluhamba nge-5K . Okokugcina, uma lezo zinhlelo ze-5K zingabonakali inselele ngokwanele ezingeni lakho lokusebenza, zama uhlelo lokuqeqeshwa olungu-5K oluqalayo .
Ungase futhi ufune ukuvuselela imemori yakho ngezici ezimbalwa ezisebenzayo. Umhlahlandlela wokuqala osebenzayo ungasiza ngezeluleko zomgijimi nezimpendulo zemibuzo ebuzwa njalo.
Uhlolojikelele Uhlelo lokuHlelwa
Usuku ngalunye kuhlelo lufuna okuthile okufanele ukwenze, kungakhathaliseki ukuthi kusebenza, ukuqeqesha noma ukuphumula. Ungashintsha izinsuku ukuze uhlele isimiso sakho, ngakho-ke uma umatasa ngolunye usuku futhi uthanda ukusebenza ngoMsombuluko noma ngoLwesihlanu, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima.
Isonto ngalinye, uzothuthukisa ukugijima kwakho ngehora lesishiyagalombili, okuyinto ethinta amathrekhi amaningi angaphandle.
Uma uvame ukugijima emigwaqeni futhi ungaqiniseki ukuthi uhamba kangakanani, ungathola i-mileage ngokusebenzisa iwebhusayithi noma uhlelo lokusebenza njenge- MapMyRun noma i-RunKeeper.
Kufanele uzikhandle kangakanani? Awukho ijubane elibhekiswe kulokho okufanele ulifake. Njengomgijimi oqalayo, kufanele ugxile ekusebenzeni ngezinga elikhululekile, lokuxoxa.
Ungakwazi ukwengeza ukuqeqeshwa ngesivinini ngezinhlanga ezingu-5K ezalandela ngemuva kokuthi ukhulise ukuqina kwakho. Izinga lokuxoxa lisho ukuthi kufanele ukwazi ukukhuluma ngemisho ephelele ngenkathi isebenza. Uma uzithola usuphefumula, wehlisa ijubane lakho noma uthathe ikhefu lokuhamba. Uma ugijima ku-treadmill, qala ijubane lakho ku-4.0 mph bese ukwanda kancane uze uzizwe sengathi usufinyelele ijubane lakho elikhululekile.
Imisebenzi engenziwanga
Uma isimiso sidinga umsebenzi wokuqeqesha (CT) (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical, noma omunye umsebenzi we-cardio), yenzeni ngomzamo wokulinganisela kalula kumaminithi angu-30 kuya kwangu-40. Ukuqeqeshwa kwamandla nakho kuyasiza kakhulu kubagijimi. Uma unomuzwa onobucayi noma obuhlungu ku-CT noma ngosuku lokuphumula, thatha usuku lokuphumula.
Amasonto ayizinsuku zokuvuselela. Ukugijima kwakho kufanele kube ngezinga elilula, elikhululekile. Noma, ungenza inhlanganisela yokuhamba / ukuhamba noma isitimela (CT).
Izinsuku Zokuphumula Nokubuyiselwa
Ezinsukwini ezithile ziyizinsuku zokuphumula , ezibaluleke kakhulu emizamweni yakho yokuvikela nokulimala . Ungawaqedi. Uzothola ingqondo ngokushisa uma ugijima nsuku zonke ungenayo ikhefu.
I-Warmup neCooldown
Uma isimiso sakho sidinga ukugijimela, kufanele uqale ngemikhawulo emizuzu emihlanu kuya kweyishumi yokuhamba noma ukugijima okulula.
I-warmup izokwenza umzimba wakho ulungele ukusebenza ngokukhulisa izinga lokushisa komzimba wakho futhi ukwandise ukugeleza kwegazi kuya emisipha yakho. Kungasiza futhi ukunciphisa ubuhlungu besisu futhi unciphise ingozi yokulimala. Emva kokufudumala-up, ugijimise ngezinga elikhululekile le-mileage ekhethiwe. Qinisekisa ukuthi uqedela ukugijima kwakho ngomgwaqo ongu-minute-phansi phansi bese usule .
I-5K Uhlelo Lokuqeqesha lwabaqalayo
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 1 mi. run | CT noma Ukuphumula | 1 mi. run | Ukuphumula | 1.5 mi. run | 20-30 iminithi. run noma CT |
| 2 | Ukuphumula | 1.5 mi. run | CT noma Ukuphumula | 1.5 mi. run | Ukuphumula | 1.75 mi. run | 20-30 iminithi. run noma CT |
| 3 | Ukuphumula | 2 mi. run | CT noma Ukuphumula | 1.5 mi. run | Ukuphumula | 2 mi. run | 20-30 iminithi. run noma CT |
| 4 | Ukuphumula | 2.25 mi. run | CT noma Ukuphumula | 1.5 mi. run | Ukuphumula | 2.25 mi. run | 25-35 iminithi. run noma CT |
| 5 | Ukuphumula | 2.5 mi. run | CT noma Ukuphumula | 2 mi. run | Ukuphumula | 2.5 mi. run | 25-35 iminithi. run noma CT |
| 6 | Ukuphumula | 2.75 mi. run | CT | 2 mi. run | Ukuphumula | 2.75 mi. run | 35-40 iminithi. run noma CT |
| 7 | Ukuphumula | 3 mi. run | CT | 2 mi. run | Ukuphumula | 3 mi. run | 35-40 iminithi. run noma CT |
| 8 | Ukuphumula | 3 mi. run | CT noma Ukuphumula | 2 mi. run | Ukuphumula | Ukuphumula | 5k Race |
Izwi elivela
Amasonto ayisishiyagalombili yisikhathi esanele somgijimi oqalayo ukulungela umjaho we-5K, kodwa kubalulekile ukuthi ulalele umzimba wakho futhi ungabi yisigqila esimisweni. Uma uzizwa ukhathele noma uqaphela noma yikuphi ubuhlungu obuhlala isikhathi esingaphezu kosuku noma ezimbili, kulungile ukuthi uthathe usuku lokuphumula olwengeziwe. Ungakhathazeki uma ungaphuthelwa ukugijima noma amabili lapha noma lapha-uzobe usulungele u-5K wakho.
> Umthombo:
Ukuzivocavoca kwe-Aerobic: Indlela yokufudumala nokupholisa phansi. I-Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517.