Siyini Isikhathi Esimaphakathi se-5K?
-Delile
- Isilinganiso ngobudala nocansi
- Isilinganiso sabaqalayo
- Isikhathi esimaphakathi nesivinini
- Amathiphu okushesha
- Ukuqeqeshwa isikhawu
- Ukuzilungiselela
- Okubalulekile
Ukuqalisa i-5K kuyinto efinyeleleka kahle efanelekile kubantu abasanda kuqala ukugijima noma abafuna nje ukugijima ibanga elilawulekayo.
Noma ungakaze ugijime umjaho we-5K, ungahle uthole ukuma ezinyangeni ezimbalwa ngokuzinikezela ohlelweni olufanele lokuqeqesha.
Uma usebenzisa i-5K, kufanele ujabule nawe noma ngabe kunemiphumela, kodwa kungokwemvelo ukufuna ukwazi ukuthi isikhathi sakho singaphezulu noma ngaphansi kwesilinganiso.
Izici ezinjengeminyaka yobudala, ubulili, nezinga lokuqina zingathonya isikhathi sakho se-5K. Abagijimi abaningi bagcwalisa i-5K ngemizuzu engama-30 kuya kwengama-40, futhi abagijimi abaningi banelisekile ngesikhathi sabo uma kuseduze kwalesi sibonakaliso. Umhambahamba ojwayelekile uqeda i-5K kumaminithi angama-45 kuye kwangama-60.
Isilinganiso ngobudala nocansi
Ubudala budlala ingxenye uma kukhulunywa ngokunquma izilinganiso ezi-5K, noma njengoba ubona eshadini elingezansi, amaqembu athile obudala ahamba kangcono kunozakwabo abancane. Sebenzisa lezi zimaphakathi ezi-5K njengesiqondiso sokubona cishe lapho ungalindela ukuba khona lapho uqala khona.
| Iqembu lobudala | Abesilisa | Abesifazane |
|---|---|---|
| 0 kuye ku-15 | 34:43 | 37:55 |
| 16 kuya ku-19 | 29:39 | 37:39 |
| 20 kuya ku-24 | 29:27 | 36:22 |
| 25 kuya ku-29 | 31:09 | 36:16 |
| 30 kuye ku-34 | 31:27 | 38:41 |
| 35 kuya ku-39 | 33:44 | 37:21 |
| 40 kuya ku-44 | 32:26 | 38:26 |
| 45 kuya ku-49 | 33:13 | 39:19 |
| 50 kuya ku-54 | 34:30 | 41:20 |
| 55 kuya ku-59 | 37:33 | 45:18 |
| 60 kuya ku-64 | 40:33 | 45:49 |
| 65 kuya ku-99 | 42:59 | 50:13 |
Isilinganiso sabaqalayo
Uma ugijima imayela cishe yonke imizuzu engu-8, ungathembela esikhathini sakho esingu-5K ukuba ngaphansi noma cishe imizuzu engama-25. Kodwa-ke, lokhu akutholakali kalula kubantu abaningi, ngakho-ke abaqalayo kufanele bahlose ukugijima imayela cishe emizuzwini engu-9 kuye kwayi-13.
Setha uhlelo lokuqina olwakha ngaphezu kwamasonto noma izinyanga ezimbalwa. Linganisa uhlelo lwakho lokuzivivinya ngokuzivocavoca okunomthelela ophansi njengokubhukuda, ukuhamba ngebhayisikili nokuqeqeshwa kwe-elliptical.
Isikhathi esimaphakathi nesivinini
Abagijimi bansuku zonke bangahlose ukuqeda imayela cishe emizuzwini engu-9 kuye kwengu-12. Lokhu kusho ukuthi uzoqeda i-5K cishe kumaminithi angama-28 kuya kwangu-37.
Abahambahamba bangalindela ukuqeda imayela cishe emizuzwini engu-15 kuya kwengu-20. Ukuhamba ngesivinini esisheshayo kufanele kukwenze ukwazi ukuqeda u-5K cishe esikhathini sehora.
Amathiphu okushesha
Ukuze ulingane futhi uthuthukise isivinini sokugijima, gxila ekwakheni kancane kancane emasontweni noma ezinyangeni ezimbalwa. Ungahle uthande ukubheka amanye amathiphu ambalwa wokuthuthukisa isikhathi sakho, kufaka phakathi:
- Yenza izinqumo zokuphila okunempilo, njengokudla ukudla okunempilo nokuthola ubuthongo obuningi bekhwalithi.
- Hlala ufudumele njalo okungenani imizuzu eyi-10 kuye kwengu-15 ngaphambi kokuqala ukujima okusebenzayo, bese uqeda nge-cooldown.
- Thuthukisa ukukhuthazela kwakho nejubane ngokwenza ukuqeqeshwa kwesikhawu nokukushintsha ukuze ugijime endaweni yokunyathela, indawo engalingani, namagquma.
- Linganisa inqubo yakho yokugijima ngokuqeqeshwa kwamandla, futhi ufake okulula okuningi ukugcina umzimba wakho ukhululekile futhi uguquguquke.
- Ukwakha isivinini, sebenzela ukwandisa ukukhuthazela kwakho nobukhulu bemisipha. Shintsha ukuzivocavoca kwakho phakathi kokuzivocavoca okulingene nokuqina, bese ufaka ezinye izindlela zokuzivocavoca umzimba, njengokuhamba ngebhayisikili, i-volleyball, noma ukubhukuda.
- Zama i-yoga, i-tai chi, noma udansa okungenani kanye ngeviki ukuze umzimba wakho uhambe ngezindlela ezahlukahlukene.
- Njalo vumela okungenani usuku olulodwa oluphelele lokuphumula isonto ngalinye.
- Uma umusha ekugijimeni, qala ngezikhathi zemizuzu engama-20 kuye kwengama-30, futhi wandise kancane isikhathi lapho uthola ukuqina ngokwengeziwe.
- Ungathuthukisa ukuxhumana kwakho nokulinganisela kwakho nalezi zinhlelo zokubhola ezilandelayo:
- ukuhamba nokugijima amadolo aphakeme
- ukubopha, noma ukugijima ngokunyakaza okunehaba
- ukubopha umlenze oqondile
- ukukhahlela izinqa
- ukweqa nokugxuma ukubhola
- ama-sprints alawulwayo
- inseam iyadonsa
Ukuqeqeshwa isikhawu
Shintshashintsha ukusebenzisa kwakho ngokushintsha amandla, ibanga, nesikhathi. Sebenzisa ukuqeqeshwa kwesikhawu ukuqeda imisipha yakho ngokuzicindezela kanzima ngangokunokwenzeka isikhathi esithile, bese uvumela isikhathi sokululama.
Isibonelo esisodwa ukwenza iminithi eli-1 lokuzivocavoca okukhulu okulandelwa yimizuzu emi-2 yokululama. Yenza lokhu imizuliswano engu-4 ingqikithi yemizuzu eyi-12. Noma ungagijima ngejubane elikhulu imizuzu emibili kuya kwemihlanu kulandelwe isikhathi esilinganayo sokugijima. Yenza lokhu izikhathi ezi-4 kuya kwezi-6.
Ukuzilungiselela
Ungathola amasampula wokuqeqeshwa we-5K ambalwa lapha. Gcina umkhondo wentuthuko yakho ngokungena ngemvume kwimininingwane yakho yokuzivocavoca kumagazini noma kuhlelo lokusebenza. Qopha izikhathi zakho zokugijima, ukusebenzisa, nokudla.
Ukudla okunomsoco kunendima ekulungiseleleni okungu-5K. Ngenkathi uqeqeshwa, faka amaprotheni amaningi anciphile, amafutha anempilo, nama-carbohydrate ayinkimbinkimbi. Yiba nezithelo ezintsha, imifino eluhlaza, namaprotheni anempilo azamazame njalo. Nciphisa ukuphuza kwakho utshwala nokudla okwenziwe ngoshukela.
Okubalulekile
Ukugijima i-5K kuyindlela enhle yokuziphonsela inselelo uma usuvele ungumgijimi, noma ukuzibekela umgomo uma uqala ukugijima okokuqala.
Zibeke ezingeni njengoba wakha ijubane lakho, ukukhuthazela, namandla, kepha futhi qiniseka ukuthi uziphonsela inselelo endleleni. Zijabulise ngayo, bese usebenzisa intuthuko yakho njengesikhuthazo sokuhlangabezana nokusemandleni akho.
Kuyathakazelisa Esizeni
Ukukhungatheka Ngokocansi Kujwayelekile - Nansi Indlela Yokuphatha
