Ubaleka njani ngokukhawuleza okungu-5K

Umxholo

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Usebenze rhoqo kangangexesha elithile kwaye uzigqibile ii-5K ezimbalwa zokubaleka. Kodwa ngoku lixesha lokuba unyuse kwaye uthathe lo mgama ngokungathí sina. Nazi ezinye iingcebiso zokukunceda ubethe irekhodi lakho xa uqhuba iimayile ezi-3.1.

Ngexesha loQeqesho

• Yongeza isantya: Ukuba ufuna ukuqhuba i-5K ekhawulezayo, kuya kufuneka uziqhelanise nokubaleka ngokukhawuleza. Umqeqeshi u-Andrew Kastor ucebisa ngokongeza imitha ye-80 yeemitha kwishedyuli yoqeqesho, nantsi icebo lakhe lokubaleka ngokukhawuleza i-5K kwiiveki ezine. Khumbula: i-sprinting inokuba nzima emzimbeni, ke qiniseka ukuqala ngesantya esifutshane kunye nokwakha ukuya kwiimitha ezingama-80 ezigcweleyo, ngakumbi ukuba umtsha ekusebenzeni ngokukhawuleza.
• Yongeza imithambeka emifutshane: Iinduli zifuna amandla kunye nonyamezelo, ngoko ke ukuba uyaziqhelanisa nazo ngexesha loqeqesho lwakho, ngoko uya kuphuhlisa isantya kunye namandla emisipha, kwaye kanye njenge-plyometrics (ukuzivocavoca kwe-jump), i-hill sprints iya kwandisa ukuguquguquka kwimisipha yakho kunye neentambo, ezinciphisa umngcipheko wakho. yokwenzakala. Kuqeqesho lwakho, jongana neenduli ezimfutshane (malunga ne-6 ukuya kwi-10 yepesenti yokutyeka). Shicilela phezulu imizuzwana eyi-10, uze uhambe uhle ubuye umva ukuphepha uxinzelelo emadolweni. Phinda kwakhona, ekugqibeleni wakhe ukuya kwi-sprints ye-10-yesibini. Yindlela eqinisekileyo yomlilo yokuqina, imilenze ekhawulezayo.
• Faka uqeqesho lwamandla olujolisa kwi-shins, amathole, i-quads, i-glutes kunye nomxholo: Ukubaleka wedwa akusayi kusinyusa isantya sakho. Kuya kufuneka womeleze izihlunu ezikwenza ukuba ushukume ukuze iintshukumo zakho zibe namandla kwaye zisebenze ngakumbi. Fakela ukwahluka kweskwati, imiphunga, inyathelo, ukunyuka kwethole, ukugoba kwimiqolo, kwaye ezi zinto zintathu ziphangiweyo zisuka kumqeqeshi wodumo uDavid Kirsch.
• Yazi indlela: Fumana imephu yekhosi ye-5K, kwaye ukuba indlela ivuliwe (njengakwindawo ohlala kuyo okanye umzila wamaplanga), emva koko uziqhelanise nokuziqhelanisa neenduli, amagophe, kunye neempawu zemayile. Ukwazi ikhosi kwangaphambili kuya kukunika ukuzithemba kunye nenzuzo eyongezelelweyo phezu kweembaleki eziqhuba okokuqala.

Ngomhla wohlanga

• Yondla kunye nehydrate: Yitya isidlo esinefayibha encinci equlathe iiprotein kunye nee-carbs ezinyibilika ngokulula. Qiniseka ukuba iphantsi kweekhalori ezingama-200 kwaye ityiwe kwiyure enye ukuya kwezimbini ngaphambi kokuba ubaleke. Into endiyithandayo yibhotolo yamandongomane ebhanana, kodwa fumana ukuba yeyiphi esebenzayo kuwe. Phuza ii-ounces ezili-14 ukuya kwezi-20 zolwelo iiyure ezimbini ukuya kwezintathu ngaphambi kokuba ubaleke.
• Shushubeza: Inokuba zii-3.1 zeemayile kuphela, kodwa ukuba uzifudumeza ngokuhamba ngokungxama okanye ubaleka ukukhanya imizuzu engama-25 ngaphambi komdyarho, awuzukuthintela kuphela ukwenzakala, kodwa, nezihlunu zakho ziya kuba zilungele ukuhamba wakuba ugqatso luqalile.
• Qalisa womelele: Ilungile lo nto. Uphando lwamva nje lubonisa ukuba ukusondela kwinxalenye yokuqala yomdyarho ngesantya esikhawulezayo kancinci kunesantya sakho esiqhelekileyo kuya kukhokelela kwixesha elifutshane.
• Ngeenduli: Ifom eyiyo ngundoqo. Gcina intloko nesifuba sakho sithe nkqo kwaye amagxa akho nezandla zikhululekile (akukho manqindi abophelweyo). Thatha amanyathelo amafutshane kwaye ushenxise uye phezulu, hayi endulini, ukongeza intwasahlobo kwiintshukumo zakho, ngelixa ugcina iinyawo zakho zisondele emhlabeni. Sukwenza imilenze yakho iwenze wonke umsebenzi-impompe iingalo zakho ukongeza amandla kwinyathelo ngalinye. Jonga phezulu endulini ukuya apho uya khona kunokuba usemhlabeni. Ikunceda ubone inkqubela phambili oyenzayo, ekukhuthaza ukuba uqhubeke. Ukujongana neyokuqala kwisibini kwisithathu senduli ngokuthe chu, ngokukhululeka, emva koko ukhawulezise ukuya esiphelweni.
• Ukuhla kwehla: Sebenzisa umxhuzulane apha, kwaye uvumele umzimba wakho ukuba uthathe inyathelo elide ngenyathelo ngalinye. Hlaziya izihlunu zakho zomlenze kwaye ujonge ekuthembeleni phambili endulini kunye nokuhla kancinci ukuthintela ukungqubana emadolweni kunye namanye amalungu.
• Iiflethi: Gxininisa ekuhambeni ngokufanelekileyo kunye nomzamo omncinci. Unokufezekisa oku ngokutshintsha amagxa akho kancinane phambi kwezinqe zakho, ukuvumela umxhuzulane ukuba ukutsalele phambili ngokwemvelo. Yenza imali ngoku phambili ukonga amandla ngelixa usonyusa isantya sakho kumacandelo omdyarho womdyarho ngaphandle komzamo omkhulu wemisipha.
• Ngeegophe: Nika ingqalelo ukujika ekhosini, kwaye uhambe ngaphezulu ngokukhawuleza ukuwola amagophe, ufinyeze umgama.
• Gqiba ngamandla: Ukwazi ikhosi luncedo kakhulu, njengoko iimayile zingasoloko ziphawulwa kwii-5Ks. Thatha indlela engalunganga yokwahlukana kogqatso; nje ukuba ubethe uphawu lwesiqingatha, qalisa ukuthatha isantya (abagijimi abadlulayo baya kukunika ukongeza ukuzithemba). Kwikota yokugqibela yekota yokugqibela, yiya kwigolide uze ukhawuleze uye entanjeni.

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