Finyelela ukusebenza kwakho kwe-Peak Running Performance
Kungakhathaliseki ukuthi uyishaya ukuwela izwe eligijima noma umgijimi wezilwane ebuyela emuva kwenye inkathi, uzodinga ukufaka umsebenzi ukuze ulungele uhlanga. Abagijimi abade kufanele bakhiwe amandla nokukhuthazela, kanye nokusebenza ekulungiseni kwengqondo kanye namasu okugijima. Ukufinyelela ukusebenza kwakho okugcwele ngesikhathi senkathi yokuwela, landela lezi zeluleko kanye nokusebenza.
Qala Nge-Base-Building
Njengabagijimi bezwe abagijimayo abasaziwayo, azikho ukugwedla uma kuziwa ekulungiseleleni izinhlanga zezwe ezihamba phambili. Abagijimi bezindiza kufanele baqale ukuqeqesha isikhathi sabo amasonto ambalwa ngaphambi kokuba kuqale. Abanye abagijimi bezwe abahamba phambili bathanda ukugijima (noma badlale enye imidlalo) unyaka wonke ukuze bahlale besimo sezwe lesiphambano.
Qala ukuqeqeshwa kwakho ngokusebenza phakathi kwamamayela amabili no-4 cishe ngezinsuku ezintathu noma ezine ngesonto. Ngesikhathi sokwakha isisekelo, yenza ukugijima kwakho kuhambisane nokunethezeka nokuxoxa . Okunye ukugijima kokuhamba ngezinyawo kulungile, kodwa kungcono ukugijima ngaphandle, ikakhulukazi ezindleleni zokungcola, emigwaqweni, nakwezinye izindawo ezifana nenkambo ejwayelekile yokuhamba ezweni. Umzimba wakho uzoqala ukuzivumelanisa nokusebenza kulezo zindawo. Ngaphezu kwalokho, izwe elihamba phambili lihlangene kuzo zonke izinhlobo zezulu- imvula , ukushisa, ukubandayo, njll-ngakho-ke kuyasiza ukuqeqesha ezakhiweni bese uqala ngokwengqondo ukuzilungiselela izinhlanga zakho.
Qeqesha Ngethimba Lakho
Noma kunini kungenzeka, yenza ukusebenza kwakho kwezwe lokuhamba ngeqembu nabalingani bakho beqembu. Ukugijima nabanye kuzokusiza uhlale ushukumisekile ukuqhubeka usebenza futhi kukucindezele ngokwengeziwe ngesikhathi sokusebenza kwakho. Uma ungeke ukwazi ukuqeqesha ngeqembu lakho lezwe lesiphambano phakathi nehlobo, bheka iqembu elisebenzayo lendawo ongasebenza nalo.
Ukwandisa i-Mileage yakho nokufaka umsebenzi wokusheshisa
Uma usuwenzile cishe amasonto amathathu wokuqeqeshwa okuyisisekelo, ungakwazi ukwandisa ibanga lakho lonke lamasonto ngamaphesenti angu-10 bese ugoqa izinsuku zakho zokuqeqesha kusuka ku-4 kuya ku-5. Ngokugijima kwakho okude kakhulu kweviki, abagijimi abaningi kufanele baphume ngamakhilomitha angu-6 noma angu-7. Abanye abagijimi abagijima bangase bagijimise amakhilomitha angaba ngu-10 ngesikhathi sokuqeqesha, kodwa iningi alidingi ukugijima okungaphezu kwalokho.
Kuleli phuzu, kuphephile ukufaka umsebenzi wejubane nokuqeqesha intaba eyodwa noma ezimbili ngesonto (nje musa ukwenza umsebenzi wejubane izinsuku ezimbili ulandelana). Uma unomshini wokushayela umsebenzi, hlola lezi zeluleko zokuqalisa , ngakho-ke ungalimala. Nazi ezinye izivinini zokuzamazama ukuzama:
1. Ukuzikhandla kwesisindo
Ukusebenza kamasitha kuyindlela ejabulisayo yokuthatha ijubane. Usebenza ngendlela ephakanyisiwe ("isikhathi") "esiteji" ngezikhathi zakho bese uphinde wehla futhi. Ungenza lokhu kuvivinya kwindlela yokuhamba ngezinyawo, imigwaqo, ithrekhi, noma imigwaqo.
Indlela yokwenza ngayo: Qala ngeminithi engu-10 efudumeleyo ngezinga elilula. Bese ukhetha ngokusheshisa kunomthamo owodwa we-5K ngomzuzu owodwa, ulandelwe ngomzuzu owodwa wokululama kwejog. Zonke ezinye izitezi zihamba kanje:
- Qalisa imizuzu engu-2 ngesivinini esingaphansi kwejubane le-5K no-1-2 imizuzu elula yokuthola i-jog
- Qalisa imizuzu engu-3 ngesivinini esingaphansi kwejubane le-5K nge-2-3 imizuzu elula yokubuyisa i-jog
- Qalisa imizuzu engu-4 ngesivinini esingaphansi kwejubane le-5K no-3-4 imizuzu elula yokubuyisa i-jog
- Qalisa imizuzu engu-3 ngesivinini esingaphansi kwejubane le-5K nge-2-3 imizuzu elula yokubuyisa i-jog
- Qalisa imizuzu engu-2 ngesivinini esingaphansi kwejubane le-5K no-1-2 imizuzu elula yokuthola i-jog
- Qalisa iminithi elingu-1 ngesivinini esingaphansi kwejubane le-5K ne-1 imizuzu elula yokuthola i-jog
- Umshini wokugcina wamaminithi ama-5 ngezinga elilula
Ukusebenza okuphakathi kwesikhathi
Ukusebenza okuphakathi kwesikhathi kuyindlela enhle yokwakha ijubane, ukukhuthazela, amandla, futhi uthole imilenze yakho isetshenziselwe ukushintshwa okusheshayo. Bazokusiza futhi ukuqinisa amakhono akho wokugijima nokugijima.
Isihluthulelo sokusebenza okuphuthumayo kufanele kuhambisane, kokubili ngomsebenzi wakho kanye nezikhathi zokutakula.
Isibonelo, awufuni ukuqala uqine ngempela ngezikhathi zakho zokuqala ezimbalwa bese wehlisa okuningi kulabo abazayo noma udinga isikhathi esiningi sokutakula. Uma lokho kwenzeka, kusho ukuthi ugijima isikhathi sokusebenza kanzima kakhulu.
Izikhathi ezifishane: Lokhu kuvivinya okuphumula kuyinto ejabulisayo yokwenza ngaphandle, kungakhathaliseki ukuthi ithrekhi noma umgwaqo, kodwa kungenziwa nakwesiteji sokunyathelisa. Ngokuhamba kwesikhathi sakho sokutakula, hamba ngejubane elilula, okusho ukuhamba kancane noma ukuhamba:
- Ukufudumala: i -jog emizuzu engu-5 elula
- Vula: i- 30 yesibili, i-sprint egcwele-speed
- Thola: 1 iminithi ngezinga elilula
- Phinda umjikelezo wokugijima / ukuphumula okwonke imizuzu engu-20.
- Iphule phansi: i -jog emizuzu engu-5 elula
Ukuqeda izikhathi zokukhahlela: Qala ngezikhathi ezimbili zamamitha angu-800 ngesivinini sakho esingu-5K, ululame ngamamitha angu-400 (ngezinga elilula) phakathi. Uma usuqedile lokho, yenza ukuphindaphinda kwamamitha angu-400 ngejubane le-5K, futhi ululame ngamamitha angu-400 (ijubane elilula) phakathi. Zama ukuzishaya phakathi nezikhathi ezinzima, njengokungathi ukhalele ngokugcina futhi uzama ukushaya umphikisi kuze kube sekugcineni.
3. Fartleks
I-Fartleks , egijima lapho uhamba khona phakathi kwezingxenye ezisheshayo kanye nokuhamba kancane, kuyindlela ejabulisayo yokwenza ijubane, ikakhulukazi ngaphambi kwesizini ngoba ayihlelekile futhi isikhathi sakho sokuphumula sokusebenza singase sisekelwe endleleni ozizwa ngayo. I-Fartleks iqeqesha kakhulu abagijimi bezwe abahamba phambili ngoba bayakufundisa indlela yokunyakaza phakathi nomncintiswano noma ukulwa nomphikisi ozama ukuhamba kuwe.
Indlela yokwenza: Ukuze wenze ukuqeqeshwa kwe-fartlek, qalisa imizuzu engu-5 noma engu-10 yokusebenza kalula, futhi uthathe ijubane uphinde uqhubeke cishe imizuzwana engaba ngu-20 noma ngaphezulu, bese ugijimela cishe isikhathi esifanayo kuze kube yilapho uthola khona, bese uqhubeka futhi.
Lezi zivunguvungu ezivinjelwayo zingaba yiziphi zamamitha angu-100 kuya kwangu-400, noma ngaphezulu. Ungawasebenzisa futhi ngesikhathi noma usebenzise izimarkmark ezifana nezihlahla noma izingcingo zocingo. Izikhathi zakho zingase zibe yinkambo ephathekayo noma egcwele. Izinga lakho lezigaba zakho ezisheshayo zingaba ngesivinini esiphezulu noma ngesivinini sakho esingu-5K.
Ukugijima kwe-Fartlek kungaba mnandi ukwenza njengeqembu, njengoba umuntu ngamunye ephendulela ukukhetha indawo elandelayo yomlando noma isikhawu sesikhathi. Umholi anganquma ukuthi noma cha bafuna ukutshela iqembu ukuthi bakhetha isikhathi esingakanani ngaphambi kwesikhathi noma bamangala nje.
4. Ukuzijayeza amaRace
Imikhakha yasekhaya yase-5K ehlobo ingakusiza uhlale ukhuthazekile futhi unikeze ushintsho lwejubane kusuka ohlelweni lwakho lokuqeqesha oluvamile. Ngesikhathi abagijimi bezwe abahamba phambili bengafanele benze umzila womgwaqo ka-5K njalo ngempelasonto, kuhle ukukwenza abaningana phakathi nehlobo.
Indlela yokwenza ngayo: Uma ungakaze wenze umjaho we-5K ngaphambili, thola amathiphu ngalokho okumele ukwenze . Uma usuphethe umncintiswano noma ababili ngaphansi kwebhande lakho futhi unomqondo wesikhathi sakho somjaho we-5K, sebenzisa ukuhlela uhlelo lomjaho kusengaphambili ukuze ugijime uhlanga oluhlakaniphile nomncintiswano onamandla akho okugcwele. Ukwenza ezinye izinhlanga ezi-5K kuzokusiza ugcine amakhono akho okugijima abukhali futhi akunike isibonakaliso esihle sokuqina kwakho konke kuze kube sekugcineni. Ungahlola esitolo sakho sendawo eseduze noma ubheke kumasayithi afana ne-activ.com ukuze uthole izinhlanga zomgwaqo endaweni yakho.
Thuthukisa Ukugijima Kwenu Nge-Training Training
Enye yezindlela ezinhle kakhulu abagijimi bezwe abangakwazi ukuthuthukisa amandla abo, isivinini, nokuzethemba kungenxa yokugijima emagqumeni. Iningi lezinhlanga ezihamba phambili zezemidlalo zifaka izinto ezithile, ngakho-ke amagquma ahamba phambili ekuqeqeshweni azosiza ekuqinisekiseni amakhono akho okugijima.
Ungakwazi ukufaka amagquma zibe imizila yakho elula, kodwa ungenza futhi ukusebenza okucacile kwentaba for ukuqeqeshwa okulodwa isivinini ngesonto. Nazi ezinye zezintaba zokusebenzela okumele uzikhethele kuzo:
1. Push the Workout ephansi
Ukukhuphuka ukugijima kuyigugu elibucayi labagijimi bezwe abahamba phambili, njengoba ukukhuphuka kuvame ukuba lapho abagijimi beqoqa isikhathi bese benza ukuhamba okukhulu, amasu. Lokhu okuvelayo kukunika ithuba lokuzikhandla ekukhuphukeni ukugijima ngomzamo oqinile.
Indlela yokwenza ngayo: Qala ngeminithi engu-10 elula efudumele. Khetha intaba emfushane nge-gradient ejwayelekile. Gijima ngendlela elula ukuphakama intaba. Bese ucindezela phansi, ugijime ngomzamo wakho wezinyawo ezingu-5K. Yize usuxosha, kufanele uqiniseke ukuthi uhlala ekulawuleni futhi awukho ngaphezu kwalokho. Izinyawo zakho kufanele zifike ngaphansi kwezintambo zakho, hhayi phambi kwakho. Phindela ngokuhamba noma ukugijima uphakamise intaba. Ukuphinda ku-6 kuya ku-10 kuphinda.
2. Ukuphinda Kuphinda Nge-Push-Ups
Lokhu kuqhuma kwegquma kuhle kakhulu ekuqinisekiseni nasekusimeni, njengoba kuhlanganisa ukugijima kwezintaba nokucindezela.
Indlela yokwenza ngayo: Qala ngeminithi engu-10 elula efudumele. Thola intaba ephakathi kwamamitha angu-50-75 phezulu futhi ugijimise ngomzamo wamaphesenti angaba ngu-80 kuya kwangu-85. Akufanele uphumele phezulu entabeni, kodwa kufanele uzinselele. Phezu kwentaba, yenza ama-push-ups angu-10. Bese, jog wehla. Phinda ukuthi ukulandelana (kufaka phakathi amaphuzu!) Izikhathi eziyisithupha. Isonto ngalinye, ungangezelela enye intaba kuze kube yilapho usuphindaphinda izikhathi ezingu-10. Uma uzizwa ufisa, ungaphinda ukwandise inani le-push-ups.
3. Ukuphikisana nokuphindaphinda kwesiGodi
Lezi ziqhingi ziphindaphinda zingakusiza ukuthi ulungise izinguquko zomsindo ozozizwa uma ugijima emagqumeni ngesikhathi sokugijima kwezwe. Ngemuva kokugubha intaba, kunokuba uphenduke bese uhlehla phansi, uzoqhubeka isikhathi esifanayo ezingeni elifanayo lomzamo (njengoba uzothandana phakathi nomncintiswano wakho).
Indlela yokukwenza: Thola intaba ehamba kancane uma ufika phezulu. Hamba ngomzamo wakho we-5K kusuka phansi. Uma usufike phezulu kwentaba, qhubeka ugijima ngomzamo ofanayo futhi uqaphele ukuthi ijubane lakho lithatha kanjani. Hamba ngomunye umzuzu kulowo mzamo, bese uphenduka uphinde ululame wehla. Qala ngokuphindaphinda oku-4 bese ufaka enye intaba ngesonto ngalinye uze ufike ngokuphindaphinda okuyisithupha.
Izwi elivela
Uma ungumuntu omusha ukuwela izwe eligijima, enye yezinto ezibaluleke kakhulu ongayenza ukuthola i-pair of izicathulo ezigijima ezifanelwe uhlobo lwenyawo lwakho nokusebenza kwe-gait. Misa ngesitolo sakho sendawo esisebenzayo ukuze uthole izincomo futhi uthole amathiphu wokukhetha amabhantshi lapha .