Uma ubhalisele umjaho we-5K ozayo emavikini amabili futhi awuwaqeqeshelanga, ungase uzibuze ukuthi uzokwazi yini ukuwenza emgqeni wokugcina. Kuzodingeka uthathe isinqumo sokuthi kufanele wenze umncintiswano nokuthi yini engaba khona uma uzama.
Impendulo ukuthi ixhomeke kakhulu ezingeni lakho lokuzivocavoca kwamanje. Amakhilomitha amahlanu ngamamitha angu-3.1.
Abanye abantu bafanelekile ukugijima kalula ngalelo banga ngaphandle kokuqeqesha, kanti abanye abantu bangase bahlupheke ngempela futhi bakuthole kunzima ukuqedela ibanga elingamakhilomitha angu-3.1.
Usebenza Kangakanani?
Uma uzichaza njengamazambane ombhede futhi uhlale unyaka owodwa, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha 5K ngaphandle kokuqeqesha. Kufanele nakanjani uthole imvume yezokwelapha uma ukhuluphele kakhulu, unomlando womndeni wesifo senhliziyo, noma unesimo sezokwelapha esivele sikhona. Ngisho nangokwamukelwa udokotela wakho, ungathola ukuthi ukuzama 5K ngemuva kokuhlala isikhathi eside isikhathi eside ngeke kube yinto ejabulisayo. Ungase ufune ukukhetha uhlanga oluhlukile lwe-5K esikhathini esizayo ukuze ube nesikhathi esengeziwe sokulungiselela.
Uma usuvele ungumuntu okhuthele futhi wenze ezinye izinhlobo zokuzivocavoca kwe-cardio (ukuhamba ngebhayisikili, ukubhukuda, ukuhamba, njll) okungenani izinsuku ezimbalwa ngesonto, ungakwazi ukuqedela umncintiswano ngisho noma ungazange ube egijima njalo.
Ungakwazi Ukushintshela Umzila Omfushane?
Hlola ulwazi lomncintiswano bese ubona ukuthi kungenzeka yini ukushintshela ebangeni elifushane. Ezinye izenzakalo zihamba ngezinyawo ezingu-3K futhi azikwazanga ukushintsha. Izinhlanga eziningi ze-5K zihambahamba-mnandi futhi ungagijima kancane futhi uhambe okuningi noma ujabulele ukuhamba.
Sebenzisa indlela yokusebenza / yokuhamba
Uma ungafundile u-5K, kodwa ngempela ufuna ukukwenza, ungase ufune ukusebenzisa indlela yokuhamba / yokuhamba .
Indlela yokugijima / ukuhamba ihilela ukushintsha phakathi kwezikhathi zokuhamba nezikhathi zokuhamba. Ukuthatha ikhefu elifushane lokuhamba likuvumela ukuthi ugijimele amaphesenti amakhulu emncintiswaneni, ngokuphambene nokugijima ngaphandle kokuyeka ibanga bese uhamba ngomunye umncintiswano ngenxa yokukhathala. Indlela yokugibela / yokuhamba nayo ivikelekile kubagijimi abaqeqeshwe ngoba ukuhamba okuhambayo kuncishisa ukunciphisa umzimba wakho futhi kunciphise ingozi yokulimala. Zama izikhathi ezimbalwa ngaphambi komncintiswano.
Okufanele Ukwenze Kumaviki Amabili Azayo
Nakuba amasonto amabili akusona isikhathi esiningi sokulungiselela i-5K, kungenzeka ukuthi uzothola ngokwengeziwe ngokwengqondo nangokwenyama ngomncintiswano. Uma usebenzise izikhathi ezimbalwa ngesonto, bheka emavikini amabili okugcina we- 5K oqalayo isimiso sesonto eli-4 bese ubona ukuthi kubonakala sengathi uyayikhathazeka yini. Kuhlelo olunjalo uzobe ugijima imizuzu engu-24 kuya kwangu-30 kabili ngesonto.
Khumbula ukuthi akudingeki ugijime noma ugijime / uhambe u-5K ngaphambi komncintiswano ukuze ukwazi ukuqedela ibanga ngosuku lomncintiswano. Uma ukwazi ukugijima noma ukugijima / ukuhamba okungenani imizuzu engu-20, akufanele ube nenkinga nge-5K.
Noma ngabe yini oyenzayo, ungazami ukugoqa ukuhlolwa kokugcina. Ukugijima kanzima futhi isikhathi eside emavikini amabili okuholela emncintiswaneni ngeke kukulungise kangcono umncintiswano.
Umzimba wakho awukwenzi ukulungiswa ngokomzimba kuze kube yizinsuku eziyi-10 ukuya kwezingu-14 emva kokuqeqeshwa, ukuqeqeshwa okujulile emavikini amabili ngaphambili angeke kukusize. Kungenzeka empeleni kube nomthelela ohlukile futhi kukushiye uzizwe ukhululekile futhi udangele ngosuku lomncintiswano. Ungase ugcine nokulimala ngokweqile ngokwenza okuningi kakhulu kakhulu.
Njengoba uzobona ohlelweni luka-5K lokuqeqesha, kungcono ukwenza izinkambo ezimbili noma ezintathu ezilula emizuzu engu-20 ukuya kweyesishiyagalombili phakathi nesonto ngaphambi komncintiswano. Thatha izinsuku ezilodwa noma ezimbili ngaphambi kohlanga lomncintiswano .
Hlela usuku lomhlanga
Uma lokhu kungu- 5K wakho wokuqala uzofuna ukujwayele ukuxhumana nokuthi yini ongayilindela. Kufanele uzijwayele ngemithetho kanye nokusethwa kohlelo .
Enye inkinga evamile ukugwema isebenza noma ihamba ngokushesha kunalokho okufanele uyenze phakathi nomncintiswano. Ngenxa yokuthi awufundile ngokugcwele, lokhu kuyingozi kakhulu yokulimala. Zibambe futhi ujabulele ijubane elilula. Londoloza ijubane lomjaho ngemuva kokuqeqesha ngokugcwele.
Bese uphumule futhi ujabule. Kuzoba phakathi kwamaminithi angu-30 nehora lokugijima, ngisho noma uhamba. Njengoba ama-racers ahamba kancane angathola indondo efanayo noma eminye imivuzo ekugcineni, uzobe usuka ekhaya umklomelo.