Funda Ukugijima Ngokuqhubekayo Amaminithi angu-20
NgoSuku 1 lomhlahlandlela wakho Wokuqalisa Osheshayo wezinsuku ezingu-30 , usuqedile ukusebenza kwakho kokuqala. Phakathi nesonto lakho lokuqala , wandisa kancane isikhathi sakho sokugijima / ibanga. Manje usulungele ukuzinselela ngokwengeziwe ngokuqhubeka nokwandisa izikhathi zakho zokugijima futhi wakhe umkhuba wakho omusha wokusebenza.
Iviki 1 :
- Usuku 1 : Emva kokufudumala kwamaminithi angu-5-10 ngokuhamba okusheshayo, qala izinkathi zakho zokuhamba / ukuhamba. Gijima ngezinga elilula leminithi elingu-1, bese uhamba ngezinyanga ezingu-5. Phinda ukuthi ukulandelana izikhathi ezingu-3.
- Usuku 2: Hamba ngezinga elilula leminithi elingu-1, bese uhamba ngezinyanga ezine. Phinda ukuthi ukulandelana izikhathi ezingu-3. Zama ukusebenza usebenzisa ifomu elifanele lokusebenza .
- Usuku lwesithathu : Ukuphumula. (Funda ngokubaluleka kwezinsuku zokuphumula .)
- Usuku 4: Ukugijima ngendlela elula emizuzu emibili, bese uhamba imizuzu engu-4. Phinda ukuthi ukulandelana izikhathi ezingu-3. Zama ukusebenza ngokuphefumula okufanele ukusiza ukugwema ukugxeka okuhlangene .
- Usuku 5: Ukuphumula noma ukuhamba ngesitimela (umsebenzi ngaphandle kokusebenza).
- Usuku 6: Hamba ngezinyathelo ezilula imizuzu engu-3, bese uhamba ngezinyanga ezintathu. Phinda ukuthi ukulandelana izikhathi ezingu-3.
- Usuku 7: Ukuphumula.
Isonto 2:
Kuleli sonto uzoqhubeka nokwandisa inani lesikhathi osebenzayo futhi unciphise izikhathi zakho zokuhamba.
Nazi ukusebenza kwakho kuleli sonto:
- Usuku 8: Hamba ngezinga elilula lemaminithi angu-4, bese uhamba ngezinyanga ezimbili. Phinda ukuthi ukulandelana izikhathi ezingu-3.
- Usuku 9: Ukuphumula noma ukuhamba ngesitimela.
- Usuku lwe-10: Hamba ngezinga elilula lemaminithi angu-5, bese uhamba ngezinyanga ezimbili. Phinda ukuthi ukulandelana izikhathi ezingu-3.
- Usuku lwama-11: Hamba ngezinga elilula lemaminithi angu-6, bese uhamba ngezinyanga ezimbili. Phinda ukuthi ukulandelana izikhathi ezingu-3.
- Usuku 12: Ukuphumula.
- Usuku lwe-13: Hamba ngezinyathelo ezilula imizuzu engu-7, bese uhamba ngezinyanga ezimbili, bese ugijimela ngendlela elula imizuzu engu-7.
- Usuku lwesi-14: Ukuphumula noma ukuhamba ngesitimela.
Isonto 3:
Ukugijima kufanele kube nomuzwa wokuthi kulula kakhulu kuleli sonto.
Uma usenzima, ungakhathazeki - uzoqala ukubona ukuthuthukiswa maduzane, uma nje ugcina ukuvumelana kwakho.
Ingabe indlela yakho yokugijima ihlanganisa nanoma yikuphi amagquma? Uma kunjalo (noma uma ufaka ukugxila ngesikhathi sokugijima kwezintambo ), nanka amanye amathiphu wezintambo ezifanele zokugijima kwezintaba .
Nazi ukusebenza kwakho kuleli sonto:
- Usuku lwe-15: Gijima ngendlela elula yamahora angu-8, bese uhamba ngezinyanga ezimbili. Phinda ukuthi ukulandelana kabili.
- Usuku lwe-16: Ukuphumula.
- Usuku lwama-17: Hamba ngezinyathelo ezilula imizuzu engu-10, bese uhamba ngezinyanga ezimbili. Phinda ukuthi ukulandelana kabili.
- Usuku lwe-18: Ukuphumula noma ukuhamba ngesitimela.
- Usuku lwama-19: Gijima ngendlela elula emizuzu engu-12, bese uhamba imizuzu emibili, bese ugijimela ngezinga elilula lemaminithi angu-6.
- Usuku lwama-20: Ukugijima ngendlela elula imizuzu engu-13, bese uhamba imizuzu emibili, bese ugijimela ngendlela elula emizuzu engu-5.
- Usuku 21: Ukuphumula.
Liviki 4:
Manje unamaviki amathathu okusebenza ngaphansi kwebhande lakho, futhi kufanele uzizwe uhle kakhulu ngenqubekela phambili yakho. Kuleli sonto uzoqhubeka nokwenyuka okuncane ezinkathini zakho zokugijima. Uma uzizwa sengathi udinga ukugqugquzelwa okugqugquzelayo, hlola la macebiso wokuhlala ukhuthazwa ukugijima .
Nazi ukusebenza kwakho kuleli sonto:
- Usuku lwama-22: Gijima ngendlela elula imizuzu engu-14, bese uhamba imizuzu emibili, bese ugijima ngendlela elula emizuzu engu-5.
- Usuku lwama-23: Ukuphumula noma ukuqeqesha.
- Usuku lwama-24: Ukugijima ngendlela elula imizuzu engu-15, bese uhamba imizuzu emibili, bese ugijimela ngendlela elula emaminithi angu-4.
- Usuku 25: Ukuphumula.
- Usuku 26: Ukugijima ngendlela elula imizuzu engu-16, bese uhamba ngomzuzu owodwa, bese ugijimela ngendlela elula emaminithi angu-4.
- Usuku lwama-27: Ukuphumula noma ukuhamba ngesitimela.
- Usuku 28: Ukugijima ngendlela elula imizuzu engu-18, bese uhamba ngomzuzu owodwa, bese ugijimela ngendlela elula imizuzu engu-3.
- Usuku 29: Ukuphumula.
- Usuku lwama-30: Siyakuhalalisela ngokwenza kube yiSuku 30! Zama ukuhamba amaminithi angu-5 ukuqalisa nokuqeda ukusebenza (ukufudumala kwakho kanye ne-cooldown), bese ugijima imizuzu engu-20 phakathi.
Ulungele ukuthatha isinyathelo esilandelayo?
Zama lolu hlelo lokusebenza lokuqeqesha olungu-5K . Ngisho noma ungahle uhlele ukuqhuba i-5K, lolu hlelo luzokwenza uhambe ngamamayela amathathu ngokuqhubekayo.