Ukwengeza ngokusheshisa ohlelweni lwakho lokuqeqesha kungaba yinselele, kodwa kulungele futhi kuzuzise. I-Speedwork ngeke nje ikuenze ngokushesha futhi ifaneleke, ingasiza ukuthuthukisa ukuzethemba kwakho, ukushisa ama-calories amaningi, ukuthuthukisa ukuhamba kwakho, nokusiza ukuthi usebenze isikhathi eside futhi kunzima.
Uma ushayela ukuqeqeshwa ngesivinini, qalisa kuqala lezi zimiso eziyisishiyagalombili zokuqeqesha ngokushesha ngaphambi kokuba uqale.
Bese uzama ukungeza ezinye zalezi zinsuku zokuqala emgomeni wakho. Futhi ungakhohlwa ukuba uqale njalo ngamahora angu-5-10 okusebenza kalula noma ukuvivinya umzimba okufudumele ngaphambi kokuthatha ijubane.
Ukusebenza okusheshayo kokuqala
1. I-Fartleks: Izikhwama ze- Fartlek zisebenza ngokusheshisa okusheshayo eziyindlela enhle yabagijimi abaqalayo ukuba bathulwe emsebenzini wokusheshisa . Ukuze wenze ukuqala kokuqala kokusebenza kwe-fartlek yokuqala, engeza ukuqhuma okusheshayo okusheshayo komunye wemikhankaso yakho emifushane.
Ukwandisa ijubane lakho, qala ukuphambanisa izingalo zakho ngaphezulu (ukuzitshengisa emuva nangaphandle ehlombe, hhayi umlenze). Ukuphefumula kwakho akufanele kuphele ngokuphelele, kepha ungesabi uma kukhula kakhulu. Hamba ngokusheshisa ngale ndlela isikhathi esifushane, njengemizuzwana engu-20, noma endaweni eseduze, njengesibonakaliso sokuma. Bese uyephuza ekuhambeni kokuphumula. Uma usuphelile ngokugcwele futhi ukuphefumula kwakho kubuyele ekujwayelekile, buyela ekusebenzeni ngezinga lakho lokunethezeka, bese uphinda iphethini elifanayo lesigaba esisheshayo, ukuphumula okufutshane, ijubane elikhululekile uze uqede izingxenye ezine kuya eziyisithupha okusheshayo.
Isikhathi ngasinye sokushesha singaba njengamasekhondi angu-10 kuya kumaminithi amabili. Njengoba ukuqina kwakho kuthuthuka, ungandisa isikhathi / ibanga lesikhathi.
2. Ukuphoqa: Ukuqhuma kuyashesha, ukugijima okusheshayo phakathi kwamamitha angu-50 no-200. Kufanele bagijime "ngesivinini sokuphumula", okusho ukuthi usebenza ngokusheshisa ngangokunokwenzeka ngaphandle kokulahlekelwa ifomu lakho lokusebenza elifanele .
Uma ugijima, kufanele ugxile ekuguquleni imilenze yakho ngokushesha, uphumule amahlombe akho, futhi ugcine ukuhleleka okuhle. Phindela phakathi kwekhefu ngalinye bese uqinisekisa ukuthi awuphefumuli uma uqala isikhathi sakho esilandelayo.
Abaqalayo bangaqala ngenombolo ephansi ye-reps ebangeni elifushane, njenge-4 x 50m. Uma lokho kuhamba kahle, ungakwazi ukwengeza kabusha i-reps isikhathi eside ngokuzayo. Ungahlose ukwenza iseshini yokukhula okungenani kanye ngesonto, okungcono emva kokugijima okulula noma okuphakathi. Isibonelo, ungase ufune ukugijima u-8 x 100m ngemuva komzuzu olula wama-30.
3. Ukuqoqa phansi: Uma ugijima isikhathi eside, sebenzisa amandla adonsela phansi futhi uvumele ukuthi ikugulise amagquma. Vele uzame ukuwela phansi le ntaba ngokuqina kwamaphesenti angaba ngu-80. Ngenxa yokuthi yehla, kufanele ukwazi ukuthatha ijubane ngaphandle kokusebenzisa amandla amaningi kakhulu. Vele uqaphele ukuthi usebenzisa indlela ehle ehamba phambili egijima ifomu futhi ungapheli. Izinyawo zakho kufanele zihlale phansi ngaphansi kwezintambo zakho.
4. Ukugijima kwethempi emfushane: I- Tempo isebenza ngendlela enhle kakhulu yokuba abagijimi basebenze ekwakheni isivinini. Ziyizigijimi ezenziwa ngezinga elizimele lomzamo, ngokuvamile nje kancane kancane kunezinga lakho lokugijima lika-10K.
Ukuze uqalise ngokugijima kwe-tempo, qalisa ukugijima kwakho ngemizuzu engu-10 yokugijima kalula ukufudumala, bese uqhubeka ngemizuzu engu-15 yokugijima cishe imizuzwana engu-10 ehamba kancane kunezinga lakho le-10K.
Uma ungaqiniseki ukuthi ijubane lakho le-10K liwuphi noma awukwazi ukulandelela ijubane lakho, ugijime ngesivinini esizizwa "sinzima kakhulu." Ungasebenzisa futhi ukuphefumula kwakho njengomhlahlandlela wakho. Ukugijima okulula, abagijimi abaningi bathatha izinyawo ezintathu lapho bephefumula futhi behamba ngezinyawo ngesikhathi bephefumula. Ukuze i-tempo isebenze, kufanele ube nemigqa emibili ngenkathi uphefumula futhi unyawo olulodwa ngenkathi uphefumula. Uma uphefumula ngokushesha kunalokho, ijubane lakho liyashesha kakhulu.
Njengoba uqala ngokwengeziwe, ungangandisa ubude besikhathi sakho se-tempo. Qinisekisa ukuthi uyiqedile nge-cooldown yomzuzu ka-5-10.
Qala Ngesinye Isonto ngeviki
Uma uqala ukuqala, ungafisi kakhulu futhi wenze izikhathi ezimbili zokusheshisa ngesonto. Ukuqeqeshwa okusheshayo kwejubane kuhamba ngendlela ende - ngisho nje ukwengeza isikhathi esisodwa sokusheshisa kungenza umehluko omkhulu ekusebenzeni kwakho. Uma usuthuthukisa ukuqina nokuqiniseka kwakho, ungangezelela esinye iseshini. Vele uqiniseke ukuthi awusenzi ukusheshisa noma omunye umsebenzi onzima (njengesikhathi eside) izinsuku ezimbili ulandelana. Umzimba wakho udinga isikhathi sokuphumula nokubuyiselwa.