Yiya Phambili, Ngokukhawuleza

Umxholo

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Ukutshintsha indlela yakho yesiqhelo kuya kwenza umngeni kumzimba wakho ukuba usebenze nzima, oko kuthetha ukuba uza kutshisa iikhalori ezininzi kunye neethoni kwezihlunu ezininzi ngelixa usisibaleki esingcono, utshilo uDagny Scott Barrios, owayesakuba ngumphathi weOlimpiki kunye nombhali we Ihlabathi leMbaleki iNcwadi eGqibeleleyo yokuBaleka kwabasetyhini. Sebenzisa le misebenzi ukuze ufumane ukuba uyakwazi.

1. Fartleks
   IsiSweden "yokudlala isantya," ii-fartleks ayizizo ezo zinzima kakhulu, zonke-ngaphandle, i-sprint-ye-30-imizuzwana-kwaye-kwaye-iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde yenzeke zenzelwe ukuba zibe mnandi (khumbula, kukudlala ngokukhawuleza). Ukuzenza, maneka nje isantya sakho ngokusekwe kwizikhokelo ozenzayo. Ngokomzekelo, emva kokufudumala, khetha umthi ukude kwaye ubaleke ngokukhawuleza (kungekhona konke ngaphandle) uze ufike khona. Jog kwakhona de ukhethe enye into-indlu emthubi okanye isibane sendlela-kwaye ubalekele kuyo ngokukhawuleza. Phinda imizuzu emi-5 ukuya kwe-10, uze uqhube ngokuqhelekileyo kwimizuzu emi-5 ukuya kwe-10 kwaye uphole. Sebenzela ukuyenza kangangemizuzu engama-20 ukuya kwengama-30 okanye nangaphezulu kanye ngeveki.
2. Ii-Stride Drills
   Uninzi lwabantu lucinga ukubaleka konke kukubeka inyawo elinye phambi kwelinye ngokukhawuleza; kodwa kukho ubuchwephesha obubandakanyekayo- kubandakanya ukuhamba kwakho, ukuma komzimba, ukujija ingalo, kunye nendlela oyiphatha ngayo intloko-kwaye uhambe ngokukhawuleza okanye kude (okanye zombini) akunakunceda ukuphucula. Olu qeqesho (lwenze kanye ngeveki) luya kunceda ukudala umkhondo osebenzayo kunye namandla. Emva kokufudumala, yenza nganye kwezi zilandelayo kwimizuzwana engama-30 ukuya kuma-60: Baleka ngelixa uphakamisa amadolo akho phezulu kangangoko unako. Emva koko, yandisa ukubaleka kwakho ngokukhawuleza ukuze ubambe kangangoko unakho kwinyathelo ngalinye (uya kuhamba kancinci kunesantya esiqhelekileyo). Gqibezela ngokubaleka ngezinyuko zomntwana (unyawo olunye ngqo phambi kolunye). Phinda uthotho kabini okanye kathathu, emva koko ubaleke ngokwesiqhelo njengoko ufuna kwaye upholile (okanye yenza nje oku kuziqhelanisa).
3. Imibale emide
   Ukwakha unyamezelo lwakho kubalulekile njengokuphucula isantya sakho kunye nobuchule. Ukukwazi ukuhlafunza imizuzu engama-45 ukuya kweyure okanye nangaphezulu kanye ngeveki kuya kukunceda utshise amanqatha amaninzi kunye neekhalori kwaye wenze ukuphuma ngakunye kube mnandi ngakumbi kuba awusoloko uphefumla. Kuxhomekeke kwinqanaba lakho langoku, "ubude" bunokuthetha imizuzu engama-30- okanye i-90. Qalisa nje ngeyona ndlela inde ngoku okwaziyo ukuyigqiba kwaye ngokuthe ngcembe wakha ukusuka apho ngokudibanisa imizuzu emi-5 veki nganye.

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