Yintoni umndilili wexesha le-5K?

Umxholo

• Umyinge wobudala kunye nesini
• Umndilili wabaqalayo
• Umndilili wexesha kunye nesantya
• Iingcebiso zokukhawuleza
• Uqeqesho lwexeshana
• Ukuzilungiselela
• Umgca wezantsi

Ukuqhuba i-5K yinto enokufezekiseka ngokufanelekileyo ekulungeleyo abantu abangena nje ekusebenzeni okanye abafuna nje ukuqhuba umgama onokulawulwa ngakumbi.

Nokuba awuzange usebenze ugqatso lwe-5K, kunokwenzeka ukuba ubume ngaphakathi kweenyanga ezimbalwa ngokuzinikezela kwinkqubo yoqeqesho elungileyo.

Ukuba uqhuba i-5K, kuya kufuneka wonwabe kunye nawe ngaphandle kweziphumo, kodwa kungokwemvelo ukufuna ukwazi ukuba ixesha lakho lingaphezulu okanye lingaphantsi komndilili.

Izinto ezinje ngobudala, isini, kunye nenqanaba lokuqina kunokuchaphazela ixesha lakho le-5K. Iimbaleki ezininzi zigqiba i-5K kwimizuzu engama-30 ukuya kwengama-40, kwaye iimbaleki ezininzi ziyaneliseka lixesha lazo ukuba lijikeleze le benchmark. Umndilili ohambahambayo ugqiba i-5K kwimizuzu engama-45 ukuya kwengama-60.

Umyinge wobudala kunye nesini

Ubudala budlala indima xa kufikwa ekumiseleni i-avareji ye-5K, nangona ubona kwitshathi engezantsi, amanye amaqela obudala ahamba ngcono kunabalingane babo abancinci. Sebenzisa le mizuzu ye-5K njengesikhokelo sokubona phantse apho unokulindela ukuba ube khona xa uqala.

Umndilili wabaqalayo

Ukuba uqhuba imayile malunga nemizuzu esi-8, unokuthembela kwixesha lakho le-5K ungaphantsi okanye ujikeleze imizuzu engama-25. Nangona kunjalo, oku akunakufezekiseka ngokulula kubantu abaninzi, ke abaqalayo kufuneka bajonge ukuqhuba imayile malunga nemizuzu eli-9 ukuya kweli-13.

Misela isicwangciso somzimba esakha ngaphezulu kweeveki ezimbalwa okanye iinyanga. Linganisa inkqubo yakho yokuziqhelanisa noqeqesho olunefuthe elisezantsi njengokuqubha, ukukhwela ibhayisikile kunye noqeqesho lwe-elliptical.

Umndilili wexesha kunye nesantya

Iimbaleki zemihla ngemihla zinokujolisa ekugqibezeleni imayile malunga nemizuzu eli-9 ukuya kweli-12. Oku kuthetha ukuba uyakugqiba i-5K malunga nemizuzu engama-28 ukuya kuma-37.

Abahambahambayo banokulindela ukugqiba imayile malunga nemizuzu engama-15 ukuya kwengama-20. Ukuhamba ngesantya esikhawulezayo kufanele ukuba ukwazi ukugqiba i-5K malunga nenqaku leyure.

Iingcebiso zokukhawuleza

Ukuzilolonga kunye nokuphucula isantya sokubaleka, jolisa ekwakheni ngokuthe ngcembe kwiiveki okanye kwiinyanga ezimbalwa. Unokufuna ukuqaphela iingcebiso ezimbalwa zokuphucula ixesha lakho, kubandakanya:

• Yenza ukhetho lokuphila ngendlela esempilweni, njengokutya ukutya okusempilweni kunye nokulala ngokwaneleyo.
• Hlala ufudumeza ubuncinci imizuzu eli-10 ukuya kweli-15 ngaphambi kokuba uqale usebenze, kwaye ugqibe ngokugodola.
• Phucula unyamezelo lwakho kunye nesantya ngokwenza uqeqesho lwexeshana kwaye ulitshintshe ukuze usebenze kwitreadmill, indawo engalinganiyo, neenduli.
• Linganisa inkqubo yakho yokubaleka ngoqeqesho lwamandla, kwaye ubandakanye nokunwebeka okuninzi ukugcina umzimba wakho ukhululekile kwaye ubhetyebhetye.
• Ukwakha isantya, sebenza ekwandiseni ukunyamezela kwakho kunye nobunzima bemisipha. Ukwahlula ukusebenza kwakho phakathi kokuzilolonga kunye nokusebenza okuphezulu, kwaye ubandakanye ezinye iindlela zokunyamezela, ezinje ngebhayisikile, ivolibholi, okanye ukuqubha.
• Zama i-yoga, i-tai chi, okanye udanise ubuncinci kube kanye ngeveki ukuze umzimba wakho uhambe ngeendlela ezahlukeneyo.
• Soloko uvumela usuku olunye lokuphumla evekini.
• Ukuba umtsha ukubaleka, qala ngeeseshoni zemizuzu engama-20 ukuya kwengama-30, kwaye ukonyuse kancinci ixesha njengoko usiba semxholweni.
• Unokuphucula ulungelelwaniso kunye nokulingana kwezi ndlela zilandelayo:
  • ukuhamba kunye nokubaleka ngamadolo aphezulu
  • ukubopha, okanye ukubaleka ngokushukuma okubaxiweyo
  • ukubopha umlenze ngqo
  • ukukhaba ngempundu
  • Ukutsiba kunye nokuxhuma
  • Iiprinta ezilawulwayo
  • inseam utsala

Uqeqesho lwexeshana

Ukwahlula ukusebenza kwakho ngokutshintsha ubunzulu, umgama kunye nexesha. Sebenzisa uqeqesho lwexesha lokuphelisa imisipha yakho ngokuzityhala nzima kangangoko unakho ixesha elimiselweyo, kwaye uvumele ixesha lokubuyisela.

Umzekelo omnye kukwenza umzuzu omnye wokuzilolonga okukhulu kulandelwe yimizuzu emi-2 yokubuyela kwimeko yesiqhelo. Yenza oku kwimijikelo emi-4 iyonke imizuzu eli-12. Okanye ungabaleka ngesantya esiphezulu imizuzu emi-2 ukuya kwemi-5 ilandelwa lixesha elilinganayo elichithelwa ebaleka. Yenza oku ama-4 ukuya kuma-6 amaxesha.

Ukuzilungiselela

Unokufumana iisampulu zoqeqesho zovavanyo olu-5K apha. Gcina umkhondo wenkqubela phambili yakho ngokuloba iinkcukacha zakho zomsebenzi kwijenali okanye usetyenziso. Rekhoda amaxesha akho okubaleka, ukusebenza, kunye nokutya.

Isondlo sidlala indima kulungiselelo lwe-5K. Ngelixa uqeqesho lubandakanya iiprotheyini ezininzi ezingamarhoqorhoqo, amafutha asempilweni, kunye nee-carbohydrate ezinzima. Yiba neziqhamo ezintsha, imifuno eluhlaza, kunye neeproteni ezisempilweni ezishukuma rhoqo. Nciphisa ukuselwa kotywala kunye nokutya okugqityiweyo, okuneswekile.

Umgca wezantsi

Ukuqhuba i-5K yindlela entle yokuzicelomngeni ukuba sele uyimbaleki, okanye ukuzibekela usukelo ukuba uyaqala ukubaleka okokuqala.

Zilungiselele njengoko usakha isantya, unyamezelo, kunye namandla, kodwa qiniseka ukuba uzicela umngeni apha endleleni. Yonwaba kunye nayo, kwaye usebenzise inkqubela phambili yakho njengesizathu sokudibana nokona kulungileyo kuwe.