Yini Ijubane Lokugijima Elimaphakathi futhi Ungalithuthukisa Ijubane Lakho?

-Delile

• Ijubane ngebanga
• Ungasithuthukisa kanjani isivinini
• Ukuqeqeshwa isikhawu
• Ukuqeqeshwa kweTempo
• Ukuqeqeshwa kwe-Hill
• Amanye amathiphu
• Ukubeka amathiphu
• Ukuphepha kokugijima
• Ukuthatha

Ijubane lokugijima elimaphakathi

Isivinini sokugijima esimaphakathi, noma ijubane, kusekelwe ezintweni eziningi. Lokhu kufaka phakathi izinga lamanje lokuqina kanye nezakhi zofuzo.

Ngo-2015, iStrava, uhlelo lokusebenza lokulandela umkhondo lokugijima namabhayisikili lwamazwe omhlaba, lwabika ukuthi isivinini samadoda e-United States sasiyimizuzu eyi-9: 03 ebangeni ngalinye (amakhilomitha ayi-1.6). Izinga elijwayelekile labesifazane laliyi-10: 21 ngemayela. Leyo datha isuselwa kuma-run angaphezu kwezigidi eziyi-14 angene ngemvume. Irekhodi lomhlaba lamanje le-1 mile ngu-3: 43.13, esethwe nguHicham El Guerrouj waseMorocco ngo-1999.

Ijubane ngebanga

Uma uhlela ukusebenzisa i-5K, 10K, half-marathon, noma i-marathon, nazi izikhathi ezimaphakathi ngemayela ngalinye. Lezi zikhathi zisuselwa kudatha yomjaho ka-2010 kusuka kubagijimi abayizi-10 000 bokuzithokozisa abaphakathi kweminyaka engama-20 kuye kwengama-49.

Ungasithuthukisa kanjani isivinini

Uma ufuna ukuthuthukisa ijubane lakho elijwayelekile ngemayela, zama ukuzivocavoca okulandelayo ukukhulisa isivinini sakho nokwakha ukukhuthazela.

Ukuqeqeshwa isikhawu

Fudumala imizuzu eyi-10 ngokugijima kancane. Bese ugijima ngesivinini esikhulu (lapho ungeke ukwazi ukubamba ingxoxo ngokukhululeka) imizuzu emi-2 kuya kwemihlanu. Jog ngesikhathi esilinganayo sokuthola kabusha.

Phinda izikhathi ezine kuya kwezi-6. Yenza lokhu okungenani kanye noma kabili ngesonto uze ufinyelele kahle kusivinini osithandayo.

Ukuqeqeshwa kweTempo

Umgomo ukugijima ngejubane lesikhashana, noma ngejubane elinzima ngokunethezeka. Kufanele kusheshe kancane kunesikhathi sakho sempokophelo.

Gijimani ngaleli jubane imizuzu embalwa, kulandele imizuzu yokugijima. Sebenza kuze kube yimizuzu eyi-10 kuya kwengu-15 yesivinini se-tempo ngemizuzu engu-5K nemizuzu engama-20 kuya kwengu-30 yokugijima ngejubane lakho le-tempo emijahweni emide.

Ukuqeqeshwa kwe-Hill

Uma uhlela ukugijima umjaho onamagquma, kubalulekile ukuziqeqesha ngawo. Khetha igquma elinobude obufanayo futhi uthambekele kulowo ozohlangana naye emjahweni. Noma, uma ukwazi ukufinyelela esifundweni, qeqesha emagqumeni lapho.

Gijimani ngesivinini ukhuphuke intaba, bese ugijimela phansi. Phinda izikhathi eziningana. <

Amanye amathiphu

Amanye amathiphu angakhuphula ijubane lakho afaka:

• Sebenzela inzuzo yakho. Abagijimi badinga igxathu elisheshayo ukukhuphula ijubane labo. Njengoba uqeqesha, sebenzela ukwandisa izinyathelo zakho ngomzuzu. Sebenzisa i-pedometer ukugcina ithrekhi.
• Gcina indlela yokuphila enempilo. Khuluma nodokotela wakho noma isazi sokudla okunempilo ngohlelo lokudla olunempilo olulungele izinhloso zakho, njengokugijima ngokushesha, ukwakha imisipha eminingi, noma ukunciphisa umzimba.
• Gqoka ngendlela efanele. Gqoka izingubo ezingasindi, ezingamelana nomoya uma ugijima. Vakashela isitolo sakho sasekhaya sezicathulo ezingasindi ongaziqeqesha nazo kuthrekhi futhi uzigqoke ngosuku lomjaho. Uma ungowesifazane, lo mhlahlandlela ungakusiza ukuthi uthole ubhodisi wezemidlalo osekelayo wokugijima.
• Gxila efomini. Gcina izandla zakho namahlombe akhululekile. Izingalo zakho kufanele zishwixe kamnandi ezinhlangothini zakho njenge-pendulum. Lezi zivivinyo ezine zingasiza ekuthuthukiseni inqubo yakho yokusebenza.

Ukubeka amathiphu

Ijubane lakho lokugijima livame ukunqunywa ukuthi ugijima kangakanani imayela eli-1, ngokwesilinganiso. Ukunquma ijubane lakho eligijima kakhulu:

• Iya kuthrekhi eseduze.
• Ukufudumala okungenani imizuzu emihlanu kuya kweyishumi.
• Zinike isikhathi futhi usebenzise imayela eli-1. Iya ngejubane lapho uziphusha khona, kodwa ungapheli konke.

Futhi ungakwenza lokhu kunoma iyiphi indlela ebalekayo noma indlela.

Sebenzisa isikhathi sakho semayela njengenhloso yokuqeqeshwa. Njalo emavikini ambalwa, buyela kuthrekhi nesikhathi sakho imayela lakho futhi njengendlela yokulandela intuthuko yakho.

Uma uhlela ukugijima umjaho, zama ukuba nesikhathi esingokoqobo somgomo engqondweni. Zama ukusebenzisa umshini wokubala oku-inthanethi ukunquma ijubane lakho ngemayela ngalinye ukuze uhlangabezane nomgomo wakho.

Ungalandela uhlelo lokuqeqeshwa online ukusiza ukuthuthukisa ijubane lakho. Noma, uma kusabelomali sakho, ungasebenza nomqeqeshi osebenzayo.

Ukuphepha kokugijima

Ukuze uhlale uphephile futhi unempilo ngenkathi usebenza, landela lezi zeluleko:

• Thenga izicathulo eziqondene ngqo nokugijima ezinikezela ngokusekelwa okuqinile kwe-arch ne-ankle. Bheka isitolo sendawo esiseduze nawe. Bangakugqokisa ngezicathulo ezifanele zokugijima zezinhloso zakho. Shintsha izicathulo zakho zokugijima njalo ngamamayela angu-500.
• Qalisa ezindaweni eziphephile, ezikhanyiswe kahle. Bheka izindlela ezithandwayo, amathrekhi, namapaki lapho ungagijimela eduze kwekhaya lakho noma ehhovisi.
• Qaphela izingozi zokukhubeka, njengamadwala, imifantu, amagatsha ezihlahla, nezindawo ezingalingani.
• Uma umusha ekugijimeni, qala ngejubane elinethezekile, elincane elixoxa. Ungakha isivinini ukusuka lapho. Ungashintsha futhi phakathi kokugijima nokuhamba ngezinyawo ukuqala.
• Phuza amanzi amaningi ngenkathi ugijima. Uma uzophuma isikhathi eside, funa imizila yokugijima eduzane nawe enemithombo yamanzi noma kwenye indawo ongashiya ibhodlela lamanzi.
• Refuel nge-snack noma ukudla okulula kungakapheli imizuzu engu-45 kuya kwengu-60 ngemuva kokugijima kwakho.

Ukuthatha

Ijubane lakho lisuselwa ezicini ezifana nezinga lakho lamanje lokuqina. Ungathuthukisa ijubane lakho lokugijima ngokubamba iqhaza ekuqeqesheni isikhawu esiphakeme (HIIT) noma ukusebenzisa isivinini. Zama ukuzenza kuthrekhi eduze nasekhaya lakho. Bhalisela umjaho wendawo we-5K noma emibili ukuze uhlale unogqozi lokuthuthukisa isikhathi sakho.

Khumbula, kubalulekile ukwakha isivinini kancane kancane ukuze uhlale ungalimazi. Ungalokothi uziphoqelele kuze kufike ezingeni lokukhathala okuphelele. Njalo hlola nodokotela wakho ngaphambi kokuqala noma yikuphi ukusebenza okusha okusebenzayo.