Lolu hlelo lokuqeqesha lwamasonto amane lenzelwe abagijimi bokuqala / abahamba phambili abafuna ukwakha ukuhamba ngamamayela. Lolu hlelo luyi- run / walk kuya ohlelweni oluqhubekayo lokugijima. Isonto ngalinye, uzokwenyuka kancane kancane ebangeni lakho eligijima futhi wehla ebangeni lakho lokuhamba. Ekupheleni kwamasonto amane, uzokwazi ukugijima ibanga elilodwa ngaphandle kokuma.
Uma ungumqali, kodwa ufuna okuthile kunzima kakhulu, zama enye yalezi zinhlelo:
Ngaphambi kokuba uqalise, hlola lesi siqondiso sokuqala sokuqala , ukuze ufunde ezinye izinto eziyisisekelo mayelana nokusebenza, njengokuthi ifomu elifanele , ukugqoka nokuphefumula.
Amanothi
Ngokwezinhloso zokulinganisa, kungcono ukwenza lezi zisebenti ithrekhi , ngokuvamile evame ngamamitha angu-400, noma cishe i-1/4 yamayela. Ukuzivocavoca ngalunye kuzoba nomlinganiso olinganayo, ngakho-ke wazi ukuthi kufanele ugijime kangakanani futhi uhambe kangakanani.
Kufanele uqalise ukugijima ngalunye ngomkhonto wokufudumala wamaminithi angu-5-10. Qedela nge-5-10 iminithi yokuhamba epholile.
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugijima izinsuku ezimbili ulandelana. Kungcono ukuthatha usuku lokuphumula noma ukuqeqeshwa ukuhamba phakathi kwezinsuku eziphakathi kwemikhakha njengoba umzimba wakho uvumelanisa nokuqeqeshwa. Ukuqeqeshwa okuphambene nomgwaqo kungaba ukuhamba, ukuhamba ngebhayisikili, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela.
Uma uthola ukuthi uhlelo luqhubeka ngokushesha kakhulu kuwe, ungaphinda isonto ngaphambi kokuba uqhubekele esontweni elizayo.
Iviki 1
Usuku loku-1: Hamba amakhilomitha angu-1/16, hamba u-3/16 mile - phinda izikhathi ezingu-4 (Ukulinganisa okulinganayo: Qalisa 1/4 yepeni, hamba u-3/4 wepeni - phinda izikhathi ezingu-4)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Hamba amakhilomitha angu-1/16, hamba u-3/16 mile - phinda izikhathi ezingu-4 (Ukulingana okulinganayo: Run 1/4 yepondo, hamba u-3/4 wepeni - phinda izikhathi ezingu-4)
Usuku 4: Ukuphumula
Usuku lwesi-5: Hamba amakhilomitha angu-1/16, hamba u-3/16 mile - phinda izikhathi ezingu-4 (Ukulingana okulinganayo: Qalisa 1/4 kwepondo, hamba u-3/4 wepeni - phinda izikhathi ezingu-4)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 2
Usuku 1: Hamba amakhilomitha angu-1/8, hamba u-1/8 mile - uphinda izikhathi ezingu-4 (Landelela okulinganayo: Qalisa 1/2 ithanga, hamba u-1/2 wephethini - phinda izikhathi ezingu-4)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Hamba amakhilomitha angu-1, uhambe u-1/8 mile - uphinda izikhathi ezingu-4 (Ukulandelela okulinganayo: Qalisa 1/2 ithanga, hamba u-1/2 wephethini - phinda izikhathi ezingu-4)
Usuku 4: Ukuphumula
Usuku lwesi-5: Hamba amakhilomitha angu-1/8, hamba u-1/8 mile - uphinda izikhathi ezingu-4 (Landelela okulinganayo: Qalisa 1/2 ithanga, hamba u-1/2 wephethini - uphinda izikhathi ezingu-4)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 3
Usuku Loku- 1: Ukugijima ngamamitha angu-3/16, hamba u-1/16 ubude - uphinda izikhathi ezingu-4 (Ukulinganisa ulingana: Run 3/4 ithanga, hamba u-1/4 wepeni - uphinda izikhathi ezingu-4)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Ukugijima ngamamitha angu-3/16, hamba u-1/16 ubude - phinda izikhathi ezingu-4 (Ithrekhi elinganayo: Run 3/4 ithanga, hamba u-1/4 wephethini - phinda izikhathi ezingu-4)
Usuku 4: Ukuphumula
Usuku lwesi-5: Ukugijima ngamamitha angu-3/16, hamba u-1/16 ubude - phinda izikhathi ezingu-4 (Ukulinganisa ulingana: Run 3/4 ithanga, hamba u-1/4 wephethini - phinda izikhathi ezingu-4)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Liviki 4
Usuku 1: Hamba amakhilomitha angu-1 (Ithrekhi elinganayo: 4 ukupheka = 1 i-mile)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Hamba amakhilomitha angu-1 (Ithrekhi elinganayo: amahora angu-4 = 1 mayela)
Usuku 4: Ukuphumula
Usuku lwesi-5: Hamba amakhilomitha angu-1 (Ithrekhi elinganayo: 4 ukuphela = 1 imayela)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Ulungele inkinga yakho elandelayo? Thola amathiphu ekusebenzeni i-mile esheshayo .