Sebenzisa lo msebenzi ukuze uphumelele isikhathi sakho seMarathon
I-Yasso 800s yinto evelele phakathi kwabagijimi abazama ukufeza umgomo othize we-marathon, njengokuzama ukufaneleka eBoston Marathon . Igama elithi "Yasso" livela kuBart Yasso, isikhulu esiphezulu kumagazini ka-Runner's World , okwandisa lo msebenzi.
I-Yasso 800s ingcono kakhulu ekwenzeni ithrekhi ukuze ukwazi ukulinganisa kalula amamitha angu-800 (izintambo ezimbili zamathrekhi amaningi).
Ungase futhi uwenze esitokisini sezinyawo ngoba uzokwazi kahle ukuthi usebenza kude kangakanani. Kodwa ungakwazi ngokuyisisekelo ukugijima noma kuphi, uma nje unendlela yokukala amamitha angu-800. Cishe cishe i-1/2 mayela.
Indlela Yokwenza I-Yasso 800 Workout
- Thatha isikhathi sakho somgomo we-marathon emahoreni nasemaminithi bese uguqula lokhu kube ngamaminithi namasekhondi. Isibonelo, uma umgomo wakho we-marathon ungamahora angu-3 nemizuzu engu-10 bese uguqula lokho kumaminithi amathathu nemizuzwana engu-10.
- Okokuqala, yenza kalula ukufudumala kwemizuzu engu-5 kuya kwezingu-10 ukugijima kanye nokuzivocavoca okuncane okufudumele .
- Okulandelayo, zama ukugijima ngamamitha angu-800 (cishe 1/2 mile) ngesikhathi sakho sokuguqulwa (3:10 kule sibonelo).
- Phindela emva kwe-800 ngayinye ngokugijima noma ukuhamba isikhathi esifanayo (futhi, 3:10 kulesi sibonelo).
- Qala ngokuphindaphindiwe kathathu noma amane emsebenzini ngamunye ngesonto lokuqala.
- Ungakhohlwa ukupholisa phansi ngamaminithi angu-5 wokugijima noma ukuhamba okulula, okulandelwa ukwelula .
Ukungeza Ukuphinda
Qhubeka nokusebenza kwe-Yasso 800 kanye ngesonto bese uzama ukungeza okuphindaphindiwe okuphindwe kabili isonto ngalinye uze ufinyelele izikhathi ezingu-10.
Abambalwa bokuqala kufanele bazizwe behle kakhulu futhi ungase ugijime ngaphansi kwesikhathi sakho somgomo. Kodwa-ke, njengoba ungeza ukuphinda, uzoqaphela ukuthi bazoqala ukuthola ubunzima obuningi futhi ungase ube nenkinga ethile yokushaya izikhathi zakho.
Uma ungeke ukwazi ukushaya isikhathi sakho somgomo (noma ngokushesha) ekuphindaphindiwe kwakho kokugcina, unamathele kuleyo nombolo yokuphindaphinda emavikini alandelayo uze ukwazi ukuqedela konke okuphinda ngesikhathi sakho somgomo.
Uma unenkinga enzima ekuthuthukisweni kwesikhathi esinqunyiwe sakho emva kokuphindaphinda okuncane, ungase ufune ukucubungula ukuthi ngabe kuyisikhathi sokufinyelela engokoqobo kuwe.
Ungadluli
Ungenzi iphutha lokucabanga ukuthi ukwenza i-Yasso 800s kaningi kuyokwandisa amathuba akho okushaya isikhathi sakho. Qinisekisa ukuthi ukhawuleza ukuvuselela okuphindaphindiwe futhi ungenzi ukuqeqeshwa okungaphezu kwesisodwa ngesonto. Njenganoma yikuphi ukusebenza okusheshayo, ukubusa kungandisa ingozi yokulimala. Futhi unganiki umzimba wakho ithuba lokuphumula futhi wakha kabusha unganaki eminye yemiphumela yomsebenzi wakho onzima.
Namathela esifundweni sakho sokuqeqesha
Ngaphandle kwe-Yasso 800s yamasonto onke, uzodinga ukuqhuba ukuqeqesha kwakho okuvamile, okubandakanya ukugijima kwamasonto onke. Ngisho nokuqeqeshwa okufanele, ukukwazi ukuqedela ukuphindaphinda kuka-10 ku-Yasso akuqinisekisi ukuthi uzoqeda umncintiswano ngesikhathi sakho somgomo. Isikhathi sakho sokuqeda sizoxhomeka kwezinye izici eziningi, njengokuqeqeshwa, indawo yokufunda, nezimo zezulu. Kodwa uma ungeke ukwazi ukuqedela ukuphindaphinda okuphindwe kabili, cishe kuyisibonakaliso esihle sokuthi ngeke ushaye isikhathi sakho somgomo.