Uqeqesha njani i-5K: Ukusuka kwabaQalayo ukuya kwiimbaleki eziPhambili
Umxholo
- Inkqubo yabaqalayo
- Umbhede ku 5K
- Uqeqesho kwiiveki ezi-2
- Uqeqesho kwinyanga e-1 okanye nangaphezulu
- Inkqubo yeembaleki eziphakathi
- Inkqubo yeembaleki eziphambili
- I-Treadmill vs. ngaphandle
- Umatshini wokunyathela
- Ngaphandle
- Iingcebiso kumntu wonke
- Unamathela njani kuyo
- Umgca wezantsi
Uqeqesho lomdyarho we-5K lufuna ukucwangciswa kunye nokulungiselela kokubini iimbaleki ezinamava kunye nabo bazilungiselela ugqatso lwabo lokuqala. Kuxhomekeka kukhetho lomntu kunye nezinto ezinje ngamava akho, inqanaba lokuqina, kunye neenjongo.
Kunye nokonyusa i-mileage yakho, kuya kufuneka ubandakanye uqeqesho olunqamlezileyo, olunokubandakanya ukubhukuda, ukuhamba ngebhayisikile, okanye uqeqesho lwamandla. Ukuba ukubaleka akuyiyo inqaba yakho, ungabaleka-uhambe okanye uhambe ugqatso.
Ngokwesiqhelo, unokulungiselela i-5K ngaphakathi kweeveki ezi-4 ukuba nje ulungile ngokufanelekileyo xa uqala uqeqesho. Kuyenzeka ukuba uqeqeshe kwiiveki nje ezi-2 ukuba ubusoloko uqhuba iinyanga ezimbalwa.
Apha ngezantsi kukho izicwangciso zesampulu ezimbalwa zokuba uqalise. Ngoluhlu lwezicwangciso ezikhoyo, unokukhetha enye ukuba uyilandele okanye udibanise ezimbalwa ukwenza eyakho.
Inkqubo yabaqalayo
Ukuba ungumqali, baleka ubuncinci amaxesha ambalwa ngeveki kwiinyanga ezi-2 ezikhokelela kugqatso lwe-5K. Nangona kunjalo, kunokwenzeka ukuba ulungele kwithuba elincinci nokuba sele ubalekile rhoqo.
Nokuba yeyiphi indlela, uya kufuna ukusebenza ekwandiseni umgama kunye nokuqina kweembaleki zakho.
Kuwo onke amanqanaba, kulungile ukubaleka-ukuhamba okanye ukuhamba kangangoko uthanda, ngakumbi xa uqala uqeqesho lwakho. Oku kunokubandakanya imizuzu eliqela yokubaleka elandelwa ngumzuzu wokuhamba, okanye ukulandela umjikelo wokubaleka kangangemizuzwana engama-15 ukuya kwengama-30 kunye nokuhamba imizuzwana engama-30 ukuya kwengama-45.
Nje ukuba uzive ulungile, ungongeza kwiindlela ezinje ngekhefu, itempo, kunye noqeqesho lwentaba.
Umbhede ku 5K
Ukuba umtsha ukuba sempilweni okanye ukubaleka, qala ngesi sicwangciso seeveki ezintlanu, ngokuthe chu ukonyusa ubungakanani beembaleki zakho.
| Usuku 1 | 15-25 imizuzu (ukuhamba ngokukhawuleza, ukubaleka ngokulula) |
|---|---|
| Usuku 2 | Phumla |
| Usuku 3 | 10-25 imizuzu (ukuhamba ngokukhawuleza, ukubaleka ngokulula) |
| Usuku 4 | Ukuphumla okanye ukuwela uqeqesho |
| Usuku 5 | 15-25 imizuzu (ukuhamba ngokukhawuleza, ukubaleka ngokulula) |
| Usuku 6 | Ukuphumla okanye ukuqeqesha ngokulula |
| Usuku 7 | I-1--3 yeemayile ukubaleka |
Uqeqesho kwiiveki ezi-2
Ukuba ubusenza umthambo ubuncinci amaxesha ambalwa ngeveki iinyanga ezimbalwa, unokukwazi ukulungiselela i-5K ngaphakathi kweeveki ezi-2 kwesi sicwangciso.
| Usuku 1 | Ukubaleka kwemizuzu engama-20-30 |
|---|---|
| Usuku 2 | Ukuphumla okanye ukuwela uqeqesho |
| Usuku 3 | Ukubaleka kwemizuzu engama-25 ukuya kwengama-30 |
| Usuku 4 | Phumla |
| Usuku 5 | Ukubaleka kwemizuzu engama-20-30 |
| Usuku 6 | Ukuphumla okanye ukuwela uqeqesho |
| Usuku 7 | I-2-3 yeemayile zibalekile |
Uqeqesho kwinyanga e-1 okanye nangaphezulu
Esi sicwangciso soqeqesho sinika abaqalayo ixesha elithe kratya lokufumana imilo.
| Usuku 1 | Baleka imizuzu engama-10 ukuya kwengama-30, hamba umzuzu omnye (1-3 amaxesha) |
|---|---|
| Usuku 2 | Ukuphumla, ukuwela uloliwe, okanye uhambo lwemizuzu engama-30 |
| Usuku 3 | Baleka imizuzu engama-10-25, hamba umzuzu omnye (1-3 amaxesha) |
| Usuku 4 | Ukuphumla okanye ukuhamba ngemizuzu engama-30 |
| Usuku 5 | Baleka iimayile ezi-2 ukuya kwezi-4 |
| Usuku 6 | Ukuphumla okanye ukuwela uqeqesho |
| Usuku 7 | Phumla |
Inkqubo yeembaleki eziphakathi
Ukuba ungumgijimi ophakathi, sele unamava aphantsi kwebhanti lakho kwaye ukhululekile ukubaleka imigama emide.
Landela esi sicwangciso ukuba sele ubaleke ubuncinci iimayile ezili-15 ngeveki.
| Usuku 1 | Uloliwe ohamba ngemizuzu engama-30 ukuya kwengama-40 okanye uphumle |
|---|---|
| Usuku 2 | Ithuba lokubaleka leemizuzu engama-25 ukuya kuma-30 kunye nokuphindeka kwenduli okungama-2-3 |
| Usuku 3 | Uloliwe ohamba ngemizuzu engama-30 okanye uphumle |
| Usuku 4 | Imizuzu emi-4 kumzamo we-5K kunye nemizuzu emi-2 ukuhamba ngokulula, amaxesha ama-3-4 |
| Usuku 5 | Phumla |
| Usuku 6 | Ukubaleka kwe-5-6 yeemayile |
| Usuku 7 | Ukuqhutywa kweekhilomitha ezili-3 ngokulula |
Inkqubo yeembaleki eziphambili
Ukuba uyimbaleki ebalekayo ebaleka ngaphezulu kweemayile ezingama-20 ngeveki, unokuba ubeka izinto zakho ekugqibeni phezulu kwiqela lakho leminyaka okanye kulo lonke ugqatso.
Uya kufuna ukusebenza ekwakheni isantya, amandla kunye nokunyamezela ubuncinci iiveki ezi-4.
| Usuku 1 | Uloliwe owela umnqamlezo okwi-30 ukuya kwengama-45 okanye ukuphumla |
|---|---|
| Usuku 2 | Ithuba lokubaleka leemizuzu engama-25 ukuya ku-30 kunye nokuphinda-phinda kweenduli okungama-2-4 |
| Usuku 3 | I-3-4 yeemayile yokubaleka ngokulula |
| Usuku 4 | Imizuzu emi-5 kumzamo we-5K (amaxesha ama-3-5) |
| Usuku 5 | Phumla |
| Usuku 6 | Ukubaleka kwe-7-8 kweemayile |
| Usuku 7 | Ukuqhutywa kweekhilomitha ezili-3 ngokulula |
I-Treadmill vs. ngaphandle
Zombini zibaleka kumatshini wokunyathela kwaye zibaleka ngaphandle zinokunika ukuzilolonga okuphezulu njengoko uqeqesha i-5K.
Zombini zinezinto ezilungileyo nezingalunganga, onokuzilinganisela ngokuchasene nokukhetha kunye neemfuno zakho.
Umatshini wokunyathela
Uqeqesho lweTreadmill lulungile ukuba unemozulu engalunganga okanye ufuna ukugxila kuphela ekuphuculeni impilo yakho yomzimba. Ufumana isibonelelo sokusebenza kuthambekele ngaphandle koxinzelelo lomzimba wakho ngokuhla ukwehla.
Kwi-treadmill, kulula ukugcina umkhondo womgama wakho kunye nesantya. Kwaye kulunge, ukuvumela ukuba ubaleke kwindawo yokuzivocavoca okanye kwintuthuzelo yekhaya lakho.
Umphezulu owomileyo ufunxa ukothuka kwaye kulula kumalungu akho kunokuba ungaphezulu kobunzima, nangona ukwenzakala kusenokwenzeka.
Ngaphandle
Ukuqeqesha ngaphandle kukuvumela ukuba uhlakulele ukuzinza kunye nokuhamba ngokukhawuleza njengoko uqhuba kwiintlobo ezahlukeneyo zomhlaba kunye nokuhamba ngeendlela ezahlukeneyo, ezincedo xa uqhuba umqhubi wendlela.
Ngokwengqondo, kunomdla ngakumbi, okunceda ukukhuthaza ingqondo yakho njengoko uthatha indawo ekuboneni nakwizandi zehlabathi ezikungqongileyo.
Ukubalekela ngaphandle kukuvumela ukuba ufumane izibonelelo zokuba kwindalo, enokuba ngumphefumlo womoya omtsha ukuba uchitha ixesha elininzi ngaphakathi.
Nangona ungabaleka kwimozulu engagqibekanga, lithuba elihle lokuvumela umzimba wakho ithuba lokulawula ubushushu bakho ngelixa ufumana izinto ezinokuhlaziya.
Iingcebiso kumntu wonke
Uqeqesho lwe-5K lithuba elihle lokwenza utshintsho olusempilweni kwinkqubo yakho eya kukuxhasa kwiinjongo zakho zokomelela komzimba nokuba sempilweni ngokupheleleyo.
Apha ngezantsi kukho iingcebiso nabani na anokuzilandela:
- Nxiba into elungileyo. Unobuncinane izihlangu ezi-1 ezigugileyo kunye neeseti ezimbalwa zeempahla ezifanelekileyo, ezifanelekileyo. Nxiba iimpahla esele zinxityiwe kusuku lomdyarho.
- Yenza i-warmup kwaye upholise phantsi. Soloko ubandakanya ubuncinci ukufudumala kwemizuzu emi-5 kwaye upholile phantsi, onokuthi ubandakanye ukuhamba ngokulula okanye ngokukhawuleza kunye nokuzolula okunamandla.
- Yenza ukuhamba. Khetha isantya esihle kwaye ukhumbule ukuba ungasoloko uthatha ikhefu lokuhamba-ke uyeke ulindelo olufuna ukubaleka ngalo lonke ixesha.
- Ukwahlula iimbaleki zakho. Unokwenza oku ngokongeza emadolweni aphakamileyo, ukukhaba i-butt, kunye ne-hopping drill. Ukufumana uninzi lomceli mngeni, faka umthambo womzimba onje nge squats, burpees, kunye pushups.
- Phumla. Fumana ubuthongo obuninzi kwaye uvumele ubuncinci usuku olupheleleyo lweveki nganye. Thatha usuku lokuphumla olongezelelekileyo ukuba uziva ugula, udiniwe, okanye ubuhlungu kakhulu ukuze ubuyele kuqeqesho lwakho ngamandla abuyiselweyo.
- Zilungiselele ugqatso. Nciphisa ubunzulu boqeqesho lwakho kwiveki ephelileyo yoqeqesho, kwaye uphumle usuku olungaphambi komdyarho.
- Yitya ngokufanelekileyo. Landela isicwangciso sokutya esisempilweni sinee-carbohydrate ezininzi ezintsonkothileyo, iiproteni ezijiyileyo kunye namafutha asempilweni. Ukutshintsha ukutya okusetyenzisiweyo kwiziqhamo kunye nemifuno. Nciphisa ukungenisa kwakho ukhetho lweswekile, kubandakanya notywala.
- Sela amanzi amaninzi. Hlala u-hydrated, kwaye ubandakanye iziselo ezinempilo ezifana namanzi ecoconut, iti, kunye nencindi yemifuno.
- Yitya kwishedyuli. Yitya iiyure ezimbalwa ngaphambi kokuba ubaleke ukunqanda ukubaleka kwesisu esipheleleyo kwaye uphephe nakuphi na ukutya okucaphukisayo, ngakumbi ukuba uqhelekile kurhudo.
Unamathela njani kuyo
Yenza isicwangciso senkuthazo esikukhuthazayo ukuba uqhubeke noqeqesho lwakho, nokuba kukuzuzisa ngokwakho okanye ukwaneliseka ngokwasemoyeni kokuhlangabezana neenjongo zakho.
Fumana iqabane elibalekayo okanye iqela ukuba kunokwenzeka ukubaleka njengenxalenye yeqela. Ukuba akunakwenzeka, fumana iqabane elinoxanduva lokujonga inkqubela yakho.
Nje ukuba uzibophelele kugqatso, sebenzisa iishedyuli zoqeqesho lwesampulu ukwenza isicwangciso esisekwe kwishedyuli yakho, inqanaba kunye neenjongo zakho. Yiba ngokungaguquguqukiyo kwaye ubeke ecaleni ixesha oya kulidinga ukuhlala ekujoliswe kulo.
Umgca wezantsi
Uqeqesho lokuqhuba i-5K yindlela eyonwabisayo yokubeka iinjongo zoqeqesho lomntu ngamnye kunye nokuma kakuhle. Ngumgama onokufikeleleka osenokukucela umngeni kwaye ukukhuthaze ukuba utyhalele ngaphaya kwenqanaba lakho lomzimba wangoku.
Zinike ixesha elaneleyo lokulungiselela ukunciphisa umngcipheko wokulimala kwaye uqeqeshe umzimba wakho ukuba usebenze kumanqanaba aphezulu okuqina.
Zinike ikhredithi ngayo yonke into oyenzileyo, nokuba ibonakala incinci kangakanani.
Ngethemba, ukwakha idrive kunye nokuzimisela ukugqiba i-5K kuya kukhulisa ukuzithemba kwakho kwaye kwandise nakwezinye iinkalo zobomi bakho. Nokuba uba ngumqhubi wendlela rhoqo okanye isiganeko sexesha elinye, inokuba luphawu oluqinisekileyo lwempumelelo ebomini bakho.
Ukukhetha Komhleli
Imememe ezi-5 ezichaza iintlungu zam zeRA
