A Funda Ukugijima Guide for Couch Amazambane
Uke wanquma ukuthi manje yisikhathi ofuna ukuzenza? Uhlelo oluqalisa uhlelo luyindlela enhle yokuthola isimo, ukuthuthukisa impilo yakho yonke, nokubeka isimiso sokuzivocavoca njalo. I-bonus eyengeziwe, yilokho okuqinisekile ukuthi uzokwazi ukugcina isisindo sakho noma ulahlekelwe amakhilogremu athile endleleni.
Ukuqalisa
Uma ungakaze ugijime ngaphambili, kuyasiza ukwenza ucwaningo oluthile ngaphambi kokuba uphonsa izicathulo ezigijima bese uphuma umnyango (noma ungene esiteji).
Hlola lezi zihloko ngolunye ulwazi oluyisisekelo mayelana nokuqala ngokusebenza:
- Ukuthola UkuSula Isidakamizwa
- Indlela Yokuthenga Izikebhe Zokugijima Ezifanele
- Yini Okugqoka Uma Ugijima
Indlela Yokugijima
Uma ususuliwe udokotela wakho ukuze uqale uhlelo olusebenzayo (umqondo omuhle kunoma ubani oye wahlala isikhathi esingaphezulu konyaka noma unesimo sezokwelapha), uzofuna ukufunda ezinye zezindlela zokusebenza eziyisisekelo. Ukwazi ifomu elifanele lokusebenza kanye namasu kuzokwenza ukugijima (noma ukugijima / ukuhamba) kulula, ngakho uzokwazi ukwakha njalo isikhathi nebanga osebenzayo. Uzonciphisa ingozi yakho yokulimala uma usebenzisa ifomu elihle lokugijima. Thola ukuthi unecala lamanye amaphutha wefomu elijwayelekile kakhulu futhi ufunde ukuthi ungenzani ukuze uwalungise.
- Ifomu elifanele lokugijima
- Indlela Yokufudumala Nokuphuza Ngaphansi
- Indlela Yokuphefumula Ngenkathi Ukugijima
- Indlela Yokwenza Indlela Yokuhamba / Yokuhamba
- Amathiphu okuphepha wokugijima
Izinhlelo zokuQala koQala
Manje ukuthi unokuqonda okuyisisekelo kokusebenza, usulungele ukuqala uhlelo olusebenzayo oluqala. Sinezinhlelo eziningi zokuqeqesha okukhethwa kuzo, kodwa lezi zikhathi zokuqeqesha zenzelwe umgijimi oqalayo engqondweni:
- I-Week-Plan Plan kuya kumaminithi angu-30 Ukugijimela okuqhubekayo: Le plan elula, eyisonto eliyisishiyagalolunye yokuqalisa uhlelo kuzokusiza ukuba ukhululeke ukusebenza futhi ikusize ukwakha ukuqhubeka ngokuqhubekayo imizuzu engu-30.
- Amasonto ama-3 kuya ku-30-Minute Running Habit: Uhlelo olusebenzayo oluqalisiwe luhlelwe ukukhuthaza umkhuba omusha wokusebenza. Ukuze uqalise, udinga kuphela ukukwazi ukugijima umzuzu owodwa ngesikhathi. Ekupheleni kwamasonto amathathu, uzokwazi ukuhamba / ukuhamba imizuzu engu-30.
- Amaviki amane okugijima i- Mile Mile : Lolu hlelo lokuqeqesha lwamasonto amane lenzelwe abagijimi abaqalayo abahamba phambili abafuna ukwakha ukuze baqhubekele ukuhamba ngamakhilomitha angu-1600, okulingana namakhilomitha ayi-1.
- Ukugijima: Umhlahlandlela Wokuqala Wokuqala Ka-30 Wabaqalayo : Ukuze uqale loluhlelo olumayelana nokuqala, udinga kuphela ukugijima imizuzu engu-1 ngesikhathi. Ukusebenzisa indlela yokugijima / ukuhamba, uzosebenza ngendlela yakho ukuze uqhubeke ngokuqhubekayo imizuzu engu-20 ezinsukwini ezingu-30.
- 5K Hlela / Hamba UHlelo Lokuqeqesha : Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lwenzelwe labo abangakwazi ukugijima imizuzu emihlanu ngesikhathi futhi bafuna ukwakha ukugijima wonke umjaho we-5K (3.1 miles).