Ewe ungaQeqesha iHalf-Marathon kwiiveki ezi-6!

Umxholo

• Uphengululo lwe

Ukuba uyimbaleki enamava ekhululekile ukubaleka iimayile ezi-6 okanye nangaphezulu (kwaye unehafu-marathons ezimbalwa phantsi kwebhanti lakho), eli cebo lelakho. Yenzelwe abantu abazama ukuphucula amaxesha abo ehafu yemarathon, nokuba uneveki ezintandathu kuphela zoqeqesho.

I-5K yeSithuba seThutyana loKubaleka: Zifudumeze nge-10 ukuya kwi-15 yemizuzu 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: Zifudumeze nge-10 ukuya kwi-15 yemizuzu yokubaleka ngokulula. Sebenzisa ixesha elabelweyo ngesantya se-10K. Pholisa ngokubaleka okulula kwemizuzu eli-10.

CPIsithuba 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 soqeqesho lwe-marathon yesiqingatha seveki apha

Uphengululo lwe