Sisiphi isantya sokubaleka kwaye ungasiphucula isantya sakho?

Umxholo

• Isantya ngomgama
• Ungasiphucula njani isantya
• Uqeqesho lwexeshana
• Uqeqesho lweTempo
• Uqeqesho lwase-Hill
• Ezinye iingcebiso
• Ukubeka iingcebiso
• Ukhuseleko lokubaleka
• Ukuthatha

Isantya sokusebenza esiqhelekileyo

Umndilili wokubaleka isantya, okanye isantya, esekwe kwiqela lezinto. Oku kubandakanya inqanaba lokuqina komzimba kunye nemfuza.

Ngo-2015, iStrava, inkqubo yokubaleka neyokukhangela ibhayisikile yamazwe aphesheya, ichaze isantya esiphakathi samadoda eUnited States yayiyimizuzu eyi-9: 03 kwimayile nganye (iikhilomitha ezi-1.6). Isantya esiphakathi kwabafazi sasiyi-10: 21 kwimayile. Le datha isekwe ngaphezulu kwesigidi se-14 sokungena okugunyazisiweyo. Irekhodi lehlabathi langoku le-1 mile ngu-3: 43.13, ebekwe nguHicham El Guerrouj waseMorocco ngo-1999.

Isantya ngomgama

Ukuba uceba ukuqhuba i-5K, i-10K, i-half-marathon, okanye i-marathon, nanga amaxesha aphakathi kwimayile nganye. La maxesha asekwe kwidatha yomdyarho ka-2010 ukusuka kwiimbaleki zokuzonwabisa ezili-10 000 kwiminyaka engama-20 ukuya kwengama-49.

Ungasiphucula njani isantya

Ukuba ufuna ukuphucula isantya sakho esiphakathi kwimayile, zama oku kulandelayo ukuze wandise isantya kunye nokwakha unyamezelo.

Uqeqesho lwexeshana

Ukufudumala imizuzu eyi-10 ngokubaleka kancinci. Emva koko sebenzisa isantya esiphezulu (apho ungenakho ukubamba incoko kamnandi) imizuzu emi-2 ukuya kwemi-5. Ijog yexesha elifanayo lokufumana kwakhona.

Phinda amaxesha ama-4 ukuya kuma-6. Yenza oku ubuncinci kube kanye okanye kabini ngeveki de ufikelele kwisantya sakho osifunayo.

Uqeqesho lweTempo

Injongo kukubaleka ngesantya se tempo, okanye isantya esinzima. Kufanele ukuba ikhawuleze kancinci kunexesha ekujoliswe kulo.

Qalisa kule nqanaba imizuzu embalwa, ulandelwe yimizuzu emininzi yokubaleka. Sebenza ukuya kuthi ga kwimizuzu eli-10 ukuya kweli-15 yesantya sesantya se-5K kunye nemizuzu engama-20 ukuya kwengama-30 yokubaleka kwisantya sakho setempo kwimidyarho emide.

Uqeqesho lwase-Hill

Ukuba ucwangcisa ukubaleka umdyarho oneenduli, kubalulekile ukuba uziqeqeshe. Khetha induli enobude obufanayo kunye nokuthambekela kulowo uya kudibana naye kugqatso. Okanye, ukuba unokufikelela kwikhosi, qeqesha kwiinduli apho.

Baleka ngesantya esinyukayo endulini, emva koko ubaleke ubuye wehle. Phinda amaxesha amaninzi. <

Ezinye iingcebiso

Ezinye iingcebiso ezinokunyusa isantya sakho zibandakanya:

• Sebenza kwingeniso yakho. Iimbaleki zifuna inyathelo elikhawulezayo lokunyusa isantya. Njengoko uqeqesha, sebenzela ukwandisa amanyathelo akho ngomzuzu. Sebenzisa i-pedometer ukugcina umkhondo.
• Gcina indlela yokuphila esempilweni. Thetha nogqirha wakho okanye isondlo malunga nesicwangciso sokutya esifanelekileyo esilungele iinjongo zakho, njengokusebenza ngokukhawuleza, ukwakha imisipha engaphezulu, okanye ukunciphisa umzimba.
• Nxiba ngokufanelekileyo. Nxiba iimpahla ezilula, ezinganyangekiyo xa uhamba. Ndwendwela indawo obaleka kuyo ukuze ufumane izihlangu ezingasindi onokuziqeqesha kumkhondo kwaye unxibe ngemini yomdyarho. Ukuba ungumfazi, esi sikhokelo sinokukunceda ufumane ibra yezemidlalo yenkxaso yokubaleka.
• Gxila kwifom. Gcina izandla zakho kunye namagxa ekhululekile. Iingalo zakho kufuneka zijike kamnandi emacaleni akho njenge-pendulum. Ezi zifundo zine zinokukunceda ukuphucula indlela oqhuba ngayo.

Ukubeka iingcebiso

Isantya sakho sokubaleka sihlala simiselwa yindlela obaleka ngayo imayile enye, ngokomndilili. Ukujonga esona santya siphezulu sibalekayo:

• Yiya kwingoma ekufutshane.
• Ukufudumala okungenani imizuzu emi-5 ukuya kweli-10.
• Ziphe ixesha uze ubaleke umgama o-1. Yiya ngesantya apho uzityhala khona, kodwa musa ukuphuma zonke.

Unokwenza oku nakuyo nayiphi na indlela ebalekayo okanye indlela.

Sebenzisa ixesha lakho leemayile njongo yoqeqesho. Rhoqo emva kweeveki ezimbalwa, buyela kumkhondo kunye nexesha lokuhamba kwakho imayile kwakhona njengendlela yokujonga inkqubela yakho.

Ukuba ucwangcisa ukubaleka ugqatso, zama ukuba nexesha elifanelekileyo lenjongo. Zama ukusebenzisa ikhalityhuleyitha ekwi-intanethi ukumisela isantya sakho kwimayile nganye ukuze ufezekise injongo yakho.

Unokulandela isicwangciso soqeqesho kwi-Intanethi ukunceda ukuphucula isantya sakho. Okanye, ukuba kuhlahlo-lwabiwo mali, unokusebenza nomqeqeshi obalekayo.

Ukhuseleko lokubaleka

Ukuhlala ukhuselekile kwaye usempilweni ngelixa usebenza, landela ezi ngcebiso:

• Thenga izihlangu ezibalekayo ezinikezela nge-arch eqinileyo kunye nenkxaso yamaqatha. Khangela ivenkile ebalekayo ekufutshane nawe. Banokukunxibisa ngezihlangu ezifanelekileyo zokubaleka kwiinjongo zakho. Ukutshintsha izihlangu zakho zokubaleka rhoqo kwiikhilomitha ezingama-500.
• Baleka kwiindawo ezikhuselekileyo, nezibane kakuhle. Khangela iindlela ezithandwayo, iingoma, kunye neepaki apho ungabalekela kufutshane nekhaya lakho okanye iofisi.
• Jonga iingozi zokukhubeka, njengamatye, imingxunya, amasebe emithi, kunye nendawo engalinganiyo.
• Ukuba umtsha ukubaleka, qala ngesantya, isantya esicothayo esincokolayo. Unokwakha isantya ukusuka apho. Unokutshintsha phakathi kokuhamba nokuhamba ukuqala.
• Sela amanzi amaninzi ngelixa ubaleka. Ukuba uza kubaleka ixesha elide, jonga iindlela zokubaleka ezikufutshane nawe ezinemithombo yamanzi okanye kwindawo apho ungashiya khona ibhotile yamanzi.
• Ukuhlaziya nge-snack okanye ukutya okulula ngaphakathi kwemizuzu engama-45 ukuya kuma-60 emva kokuba ubalekile.

Ukuthatha

Isantya sakho sisekwe kwizinto ezifana nenqanaba lakho lokuqina komzimba. Unokuphucula indlela obaleka ngayo ngokuthatha inxaxheba kuqeqesho lwexesha eliphakathi (HIIT) okanye ukusebenza ngesantya esiphezulu. Zama ukuzenza kwingoma ekufutshane nekhaya lakho. Bhalisela ugqatso lwasekhaya lwe-5K okanye ezimbini ukuze uhlale ukhuthazekile ukuphucula ixesha lakho.

Khumbula, kubalulekile ukwakha isantya ngokuthe ngcembe ukuze uhlale ungenzakali. Ungaze uzityhalele kwinqanaba lokudinwa ngokupheleleyo. Soloko ujonga nogqirha wakho ngaphambi kokuba uqalise ukusebenza okutsha okusebenzayo.