Ngena kugqatso! Isicwangciso sakho soQeqesho se-10K

Umxholo

• Uphengululo lwe

Nokuba awuzange ucinge ukuba uyakwazi ukuthatha inxaxheba kugqatso lwe-10K, uya kuba ukulungele ukuya ekupheleni kwale nkqubo. Idalwe ngokukodwa kwi-SHAPE yimbaleki yembaleki yokhuphiswano kunye nonyango kwezemidlalo uPhil Wharton, umbhali-mbhali we Incwadi yeWhartons 'Cardio-Fitness Book (Imithombo yeendaba emithathu, 2001), Incwadi yamandla eWhartons (Iincwadi zeTimes, 1999) kunye Incwadi yokuLula yeWhartons (Amaxesha eencwadi, ngo-1996), inkqubo yeeveki ezili-12 ipakisha iindlela ezimbini zokuzilolonga.

Izicwangciso ezintathu zokuhamba ngeveki / zokubaleka ziyakwakha i-cardio unyamezelo lwakho lokuqinisekisa umzimba olungele ugqatso. Ibhonasi? Uya konyusa ukuzithemba ngokumisela iinjongo ezincinci kunye nokufikelela kuzo.

Ngale nkqubo ilula ukuyilandela, uya kutshisa iikhalori ezibalulekileyo, ubone ukonyuka okumangalisayo kumandla akho, wehlise umngcipheko wesifo kwaye, ngaphezu kwakho konke, uzive ulungile ngawe. Qhubeka ufunda ukuze ube kwimo elungele ugqatso!

Umsebenzi weCardio

Ukuphindaphinda: Uza kuhamba / ubaleke iintsuku ezi-3 ngeveki-nokuba ungaphandle okanye kwi-treadmill (kwinduli / i-stair reps, zama ukukhwela izinyuko). Uyakwenza ukolula / ukomelela ukuzilolonga iintsuku ezi-2 ngeveki, kwaye ube nosuku lokuphumla olu-1, ke ngoko zama ukubazamisa abo phakathi kweentsuku zakho zecardio.

Ukucwangcisa: Ukuba usaqala ukuhamba, hamba ngokukhawuleza de ube ukulungele ukubaleka. Ukuba ubaleka uziva ungonwabanga, cothisa ukuhamba kwakho okanye ukuhamba ngamandla. Ukuba injongo yakho kukuhamba i-10k, vele ungene endaweni yokuhamba ngexesha lonke ulandelelwano lokubaleka.

Shushubeza: Ngaphambi kokuba uhambe / ubaleke, yenza ii-3-4 reps ze-glute kunye ne-quadriceps elula, eya kuthi yonyuse ukujikeleza kwakho. Landela oku ngemizuzu emi-5 yokuhamba lula.

Phola: Yenza i-3-4 reps ye-glute kunye ne-quadriceps elula, ukongeza ukolula okongezelelweyo ukuba unexesha.

EZIQHELEKILEYO: Khululeka! Eyona IT Band izolula

Okulandelayo: Bona ikhalenda yakho ye-cardio yokuzilolonga

Ikhalenda yakho yeeveki ezili-12

Iveki 1

Usuku 1: 10 min. ukubaleka ngokulula

Usuku 2: 12 min. yamathuba, ukutshintshisana 1 min. ukubaleka ngokulula nge-1 min. ukubaleka okuphakathi

Usuku 3: 12 min. ukubaleka ngokulula

Iveki yesi-2

Usuku 1: 12 min. ukubaleka lula

Usuku 2: 12 min. kwamakhefu, kutshintshana i-1 min. ukubaleka lula nge-1 min. ukumodareyitha okuphakathi

Usuku 3: 15 min. ukubaleka ngokulula

Iveki yesi-3

Usuku 1: 15 min. ukubaleka ngokulula

Usuku 2: 15 min. kwamakhefu, kutshintshana i-1 min. ukubaleka ngokulula nge-1 min. ukumodareyitha okuphakathi

Usuku 3: 17 min. ukubaleka lula

Iveki yesi-4

Usuku 1: 15 min. yeenduli / i-stair reps, ukutshintshwa kwe-1 min. ukumodareyitha okuphakathi kunye nomzuzu omnye. ubaleka ngokulula

Usuku 2: 17 min. ukubaleka lula

Usuku 3: 20 min. ukubaleka ngokulula

Iveki yesi-5

Usuku 1: 17 min. yeentaba / yezitepsi reps, etshintshana 1 imiz. ukumodareyitha okuphakathi kunye nomzuzu omnye. ukubaleka lula phantsi

Usuku 2: 20 min. ukubaleka lula

Usuku 3: 25 min. ye amathuba, etshintshana nemizuzu emi-5. ukubaleka ngokulula ngemizuzu emi-5. ukubaleka okuphakathi

Iveki yesi-6

Usuku 1: 25 min. ukubaleka ngokulula

Usuku 2: 25 min. ngamathuba, kutshintshana imizuzwana engama-30 ngokulula kunye nemizuzwana engama-30

Usuku 3: Qhuba a 5k ugqatso! (3.1 iimayile)

Iveki yesi-7

Usuku 1: 24 min. ukubaleka okuphakathi

Usuku 2: 25 min. kwamakhefu, kutshintshana i-1 min. ukubaleka ngokulula / 1 imiz. ukubaleka okuphakathi/1 min. baleka ngokukhawuleza

Usuku 3: 35 min. kwezithuba, ukutshintshana kwemizuzu emi-5. ukubaleka ngokulula ngemizuzu emi-5. ukumodareyitha okuphakathi

Iveki yesi-8

Usuku 1: 40 min. yamathuba, ukutshintshisana 1 min. ukubaleka okuphakathi kunye ne-1 min. ukubaleka lula

Usuku lwe-2: 35 min. yeentaba / yezitepsi reps, etshintshayo 2 imiz. ukubaleka okuphakathi kunye ne-2 min. ukubaleka lula phantsi

Usuku 3: 40 min. wedolophu / ibhloko yefowuni: enye indlela eqhuba ibhloko enye (okanye ipali enye kwipali) kulula ngokuqhuba iibhloko ezi-2 (okanye iipali ezi-2) ngokukhawuleza

Iveki 9

Usuku 1: 45 min. ukumodareyitha okuphakathi

Usuku lwe-2: 35 min. yeenduli / i-stair reps, ukutshintshwa kwe-2 min. Ukumodareyitha ngokuphakathi kunye nemizuzu emi-2. ubaleka ngokulula

Usuku 3: 45 min. yamakhefu amade, atshintshana nemizuzu eli-10. ukumodareyitha okumodareyitha kunye nemizuzu emi-5. ukubaleka ngokulula

Iveki ye-10

Usuku 1: 50 min. ibloko yesixeko/isithuba sepali yomnxeba: enye ibaleka ibhloko enye (okanye ipali) ngokulula ngeebhloko ezi-3 (okanye iipali) ngokukhawuleza

Usuku 2: 45 min. yeentaba / yezitepsi ukuphinda, ukutshintshana kwemizuzu emi-5. ukubaleka okuphakathi kunye ne-5 min. ukubaleka lula phantsi

Usuku 3: 50 min. ukumodareyitha okuphakathi

Iveki 11

Usuku 1: 40 min. yamathuba amade, ukutshintshisa i-5 min. ukubaleka ngokulula / i-20 min. ukumodareyitha okumodareyithi / imizuzu emi-5. ukubaleka ngokulula / i-10 min. ukubaleka okuphakathi

Usuku 2: 50 min. yeentaba / yezitepsi ukuphinda, ukutshintshana kwemizuzu emi-5. ukumodareyitha ukubaleka kunye nemizuzu emi-5. ubaleka ngokulula

Usuku 3: 50 min. yamathuba amafutshane, ukutshintshisa imizuzwana engama-30 ukubaleka ngokulula kunye nemizuzwana engama-30 ukubaleka ngokukhawuleza

Iveki ye-12

Usuku 1: 55 min. ukumodareyitha okuphakathi

Usuku 2: 25 min. yamakhefu amafutshane, atshintshisa imizuzwana engama-30 ukubaleka ngokulula kunye nemizuzwana engama-30

Usuku 3: Baleka ugqatso lwe-10k! (iimayile eziyi-6.2)

Okulandelayo: Amalungiselelo okugqibela ogqatso lwakho

Yenze iMarathon (iimayile ezingama-26.2)

Yenza ixesha: Uzakufuna iinyanga ezi-6 zoqeqesho oluqhubekayo kunye neeveki ezi-6 zemijikelezo yeenjongo ezincinane, ukwakha umgama. Inkqubela-phambili kwinkqubo yethu ye-10k ngokongeza imizuzu emi-5 ukubaleka enye ngeveki. Ngeveki yama-24, kufanele ukuba wenza iiyure ezi-2 ukuqhuba rhoqo kwiiveki ezi-2. Musa ukwenza ixesha elide lokubaleka, okanye awunakufikelela kumgca wokuqala usempilweni.

Cofa ukuzolula: Zama ukuzolula ngaphambi nasemva kokuba uhambe / ubaleka, kwaye uye kolona nzulu lomzimba wakho luya kukuvumela. Oku kuya kunceda ukuthintela ukulimala koqeqesho kunye nokwandisa ukusebenza.

Uloliwe kwizinto ezithambileyo: Imiphezulu enjengengca, iichips zeenkuni okanye i-asphalt (endaweni yesamente) ukunciphisa ukonakala kunye nokudiliza kumalungu.

Mamela umzimba wakho: Phumla ngokwaneleyo. Musa ukoyika ukucothisa ukuhamba kwakho xa udiniwe. Ukuba uziva ukuba awuchacha kuqeqesho lwakho, buyela iveki okanye ezimbini de ube uziva womelele kwakhona.

Yonwabela inkqubo: Gxila kusuku lomdyarho, kodwa ungalibali ukonwaba ngoqeqesho lwemihla ngemihla.

Ukuvusa: Yitya ngakumbi nangakumbi impilo kwaye usele nangakumbi. Iziphuzo zezemidlalo zifanelekile kwiziganeko ezithatha imizuzu engama-60 okanye ngaphezulu, ukubonelela nge-carbohydrates, i-electrolytes kunye ne-fluid. Jonga i-4-6 ounces rhoqo ngemizuzu eyi-15-20, kulo lonke ugqatso. Qiniseka ukuba utya ukutya okufanelekileyo ukutya kwangaphambili ngaphambi kosuku olukhulu.

4 Ukulimala okuqhelekileyo kokuSebenza kunye nendlela yokuBaphepha

Iindlela ezili-10 zokutshisa iiKhalori ezingaphezulu kwiTreadmill

Uluhlu lokudlala oluDlalwayo: Iingoma ezili-10 zokondla iimfuno zakho zeSantya

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