Funda ukuthi usebenza kanjani ngokuphumelelayo ngamamitha angu-3.1
Lolu hlelo lokuqeqesha lwe-5K lweviki ezine luphelele uma uqala ngomncintiswano ohleliwe ngenyanga. Yenzelwe ngokuqondile abaqalayo / abahamba phambili abafuna ukwakha ukuze baqhubekele ukuqhuma umjaho we-5K (3.1 miles). Uma ungumgijimi onokuhlangenwe nakho, kufanele usebenzise isimiso se -5K esivela ngesonto eliphakathi noma isonto eli-5K elihamba phambili leviki ezine .
Ukuze uthole imiphumela engcono kakhulu, futhi okubaluleke kakhulu, ukuvimbela ukulimala, lolu hlelo lungcono kakhulu ukusebenzisa uma usebenza ngenyanga edlule.
Okufanelekile, ukuqala lolu hlelo lokuqeqesha, kufanele ugcwalise amaviki amane kuya ku-1 mile , usebenze izinsuku ezimbalwa ngesonto, noma usuvele ugijima kahle ngamamayela amahhafu.
I-5K yohlelo lokuqeqesha ngokuningiliziwe
Ngalolu hlelo uzokwenza ukunyuka okuncane ebangeni lakho lokugijima ngenkathi ukwenza okuncane kunciphise ebangeni lakho lokuhamba ngesonto ngalinye. Ngemva kwamasonto amane, uzokwazi ukuhamba ibanga elingama-5K ngaphandle kwekhefu lokuhamba. Yebo, uma ufuna ukuthatha ikhefu lokuhamba phakathi no-5K wakho, kulungile futhi.
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugijima izinsuku ezimbili ulandelana. Kungakhathaliseki ukuthi uthatha usuku lokuphumula oluphelele noma uqeqeshe ukuhamba phakathi kwezinsuku eziphakathi kokugijima. Ukuqeqeshwa esiphambanweni kungaba ngebhayisikili, yoga, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela. Ukuqeqeshwa kwamandla amabili noma kathathu ngesonto nakho kuyasiza kakhulu kubagijimi.
Uma uthola ukuthi lolu hlelo lokuqeqesha luya phambili ngokushesha kuwe, ungangezela isonto uphinde uphinde usebenze ngaphambi kokuba uqhubeke ngesonto elilandelayo.
I-Paw Running
Awukho ijubane elifanele okufanele ulwela kulokho okugijima (noma umjaho wakho we-5K, ngaleyo ndaba) ngoba ukufaneleka komuntu wonke kanye nekhono lakhe kuyahluka kakhulu. Njengomgijimi oqalayo, kufanele ugxile ekusebenzeni ngezinga lokuxoxa, njengoba wenza ukwakha nokukhuthazela kwakho okukhuthazayo. Injabulo yokuxoxisana kusho ukuthi kufanele ukwazi ukukhuluma ngemisho ephelele ngenkathi usebenza-akufanele uphefumule kakhulu noma uqhube umoya.
Uma uzithola usuphefumula, wehlisa ijubane lakho noma uthathe ikhefu lokuhamba. Uma ugijima ku-treadmill futhi ungaqiniseki ukuthi ungaqala nini ijubane lakho, qala ngo-4.0 mph wenze ukwanda kancane uze uzizwe sengathi usufinyelele ukuhamba kwakho okunethezeka, okukhulumisana.
Isonto ngeviki Plan
Iviki 1
- Usuku 1: Hamba imizuzu engu-10, hamba iminithi elingu-1, phinda izikhathi ezingu-2
- Usuku 2: Ukuphumula noma ukuhamba ngesitimela
- Usuku lwesithathu: Hamba imizuzu engu-12, hamba iminithi engu-1, uphinde izikhathi ezingu-2
- Usuku 4: Ukuphumula
- Usuku 5: Hamba imizuzu engu-13, hamba iminithi engu-1, uphinde izikhathi ezingu-2
- Usuku 6: Ukuphumula noma ukuhamba ngesitimela
- Usuku 7: Ukuphumula
Isonto 2
- Usuku 1: Hamba imizuzu engu-15, hamba iminithi engu-1, phinda izikhathi ezingu-2
- Usuku 2: Ukuphumula noma ukuhamba ngesitimela
- Usuku lwesithathu: Hamba imizuzu engu-17, hamba iminithi engu-1, ugijimise iminithi engu-7
- Usuku 4: Ukuphumula
- Usuku 5: Hamba imizuzu engu-19, hamba iminithi engu-1, ugijime iminithi engu-7
- Usuku 6: Ukuphumula noma ukuhamba ngesitimela
- Usuku 7: Ukuphumula
Isonto 3
- Usuku 1: Hamba imizuzu engu-20, hamba iminithi engu-1, ugijime imizuzu engu-6
- Usuku 2: Ukuphumula noma ukuhamba ngesitimela
- Usuku lwesithathu: Hamba imizuzu engu-24
- Usuku 4: Ukuphumula
- Usuku 5: Run imizuzu engu-26
- Usuku 6: Ukuphumula noma ukuhamba ngesitimela
- Usuku 7: Ukuphumula
Liviki 4
- Usuku 1: Hamba imizuzu engu-28
- Usuku 2: Ukuphumula noma ukuhamba ngesitimela
- Usuku lwesithathu: Hamba imizuzu engu-30
- Usuku 4: Ukuphumula
- Usuku 5: Hamba imizuzu engu-20
- Usuku 6: Ukuphumula
- Usuku lwama-7: Umjaho! Run miles 3.1
Amathiphu wezinsuku zamaRace
Njengoba ulungiselela ama-5K wakho, nasi amathiphu okuqinisekisa ukuthi ulungele umjaho. Lezi zizosiza ukuphendula imibuzo ongayithola mayelana nokuthi ungenzani ngaphambi komncintiswano .
- Ungaziphakamisi ngokwakho . Awudingi umthwalo we-carbohydrate for race 5K. Ukudla ngokweqile kungabangela ukucindezeleka kwamathumbu noma ezinye izinkinga. Vele udle izingxenye ezijwayelekile zesayizi wesidlo esivamile, esinempilo ngobusuku obandulele. Zama ukubambelela ekudleni okudlile-akukho okusha.
- Landela isimiso sakho. Umthetho wegolide wokugijima uwukuthi: Akukho lutho olusha ngosuku lomncintiswano. Qinisekisa ukuthi ugqoke izingubo kanye negiya osuvele uhlolwe ngesikhathi sokuqeqesha. Awufuni ukumangazwa izingubo ezingakhululekile noma izimpikiswano ezihlukumezayo ngosuku lomncintiswano. Uma ungakaze ugijime ngaphambili, funda indlela yokubeka umjaho wakho embikweni ngaphambi komncintiswano.
- Yenza i-warmup encane. Ngomncintiswano omfishane onjengo-5K, umqondo omuhle ukwenza i- warmup , ngakho-ke uphakamisa izinga lokushaya kwenhliziyo yakho kancane bese uthola imisipha yakho ifudumele. Emaminithini angu-15 ngaphambi komncintiswano kuqala, yenza ijubane elincane imizuzu engaba mihlanu noma wenze imishanguzo ye-warmup , bese uhamba ngokushelela emgqeni wokuqala .
Izwi elivela
Ukuqeqeshwa kwe-5K kuyinhloso efinyelelekayo kakhulu yabagijimi bokuqala, kodwa lokho akusho ukuthi ngeke uphumelele ezinseleleni endleleni. Yenza okusemandleni akho ukuhlala ushukumiseleka ukuqhubeka nokuqeqeshwa kwakho. Futhi uma ungazizwa ushukunyiswe, zithembele ekufundiseni nasekusebenzeni kwakho ukuqeqesha noma kunjalo.
Uma ukhathazekile ngomncintiswano wakho, awuwedwa. Kukhona imibuzo eminingi evame ukubuzwa mayelana nokugijima kuka-5K ongayiphendula kusengaphambili. Uma ugijima ngempumelelo umncintiswano wakho, mhlawumbe uzobe usulungele inkinga yakho elandelayo. Zama i- margin ye-10K noma isiqalo sokuqala .
> Umthombo:
Ukuzivocavoca kwe-Aerobic: Indlela yokufudumala nokupholisa phansi. I-Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517.