Uqeqeshelwa iHalf-Marathon kwiiVeki ezisi-8

Umxholo

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Ukuba uyimbaleki enamava eneveki ezisi-8 okanye ngaphezulu ukuze uziqeqeshe ngaphambi kogqatso lwakho, landela le shedyuli yokubaleka ukuphucula ixesha lakho lomdyarho. Esi sicwangciso sinokukunceda ulungiselele ukwaphula zonke ii-PRs zakho zangaphambili njengoko uwela umgca wokugqibela.

5K Isithuba sokuSebenza: Ukuzifudumeza ngemizuzu eli-10 ukuya kweli-15 yokubaleka ngokulula. Qhuba inani elabelweyo lezithuba ezilandelwa ngamathuba okuphumla ahambelanayo (RI). Pholisa ngokubaleka okulula kwemizuzu eli-10.

Ukuphinda kweNduli: Zifudumeze nge-10- ukuya kwi-15 yemizuzu yokubaleka ngokulula. Baleka unyuke induli (ubuncinci i-6 yepesenti incline kwi-treadmill) imizuzwana engama-90 ukubaleka nzima (80 ukuya kwi-90 yeepesenti umzamo omkhulu). Jog okanye uhambe ukwehla. Pholisa ngokubaleka okulula kwemizuzu eli-10.

Ukuqhuba kwetempo: Ukuzifudumeza ngemizuzu eli-10 ukuya kweli-15 yokubaleka ngokulula. Sebenzisa ixesha elabelweyo ngesantya se-10K. Pholisa ngokubaleka okulula kwemizuzu eli-10.

CP: Isantya sencoko. Baleka ngesantya esilula apho uzokwazi ukubamba incoko.

Uloliwe wokuwela: Imizuzu engama-30 ukuya kuma-45 yomthambo we-aerobic ngaphandle kokubaleka, o.k.t ukukhwela ibhayisekile, ukuqubha, u-elliptical, ukukhwela izinyuko, okanye ukubheqa.

Uqeqesho lwamandla: Gqibezela eziisekethe zilandelayo zomzimba womzimba wokuzilolonga.

Isekethe 1: Gqibezela kathathu, emva koko uye kwisekethe elandelayo.

Izikwere: i-12-15 reps (ubunzima bomzimba okanye ubunzima ngokomgangatho wenqanaba lomzimba)

I-Pushups: 15-20 ukuphinda

Imiqolo emileyo: 15-20 reps

Iplanga: imizuzwana engama-30

Isekethe 2: Gqibezela kathathu.

Ukuhamba ngemiphunga: i-20 reps (ubunzima bomzimba okanye ubunzima ngokuxhomekeke kwinqanaba lokufaneleka)

Ukutsala-Ups: 12-15 reps (ubunzima bomzimba okanye uncediswa ngokuxhomekeke kwinqanaba lokufaneleka)

IBhola yezaMayeza eziGuquliweyo zeWoodchops: 12-15 ibuyela kwicala ngalinye

Icala leplanga: imizuzwana engama-30 kwicala ngalinye

Ukufikelela kumlenze omnye: i-15 reps

Khuphela isicwangciso sakho soqeqesho lwe-marathon yesiqingatha seveki apha

(Ukuba ushicilela isicwangciso, qiniseka ukuba usebenzisa uyilo lwembonakalo yomhlaba ngesona sisombululo.)

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