Ngena Emncintiswaneni! Uhlelo lwakho Lokuqeqesha oluphelele lwe-10K

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Ngisho noma ungakaze uzibone unamandla okubamba iqhaza emjahweni ongu-10K, uzobe usulungele ukuya ekupheleni kwalolu hlelo. Idalwe kuphela nge-SHAPE ngumgijimi wokuncintisana we-marathon nomelaphi wezemidlalo uPhil Wharton, umbhali ngokubambisana we Incwadi kaWhartons 'Cardio-Fitness (I-Three Rivers Press, 2001), Incwadi Yamandla KaWhartons (Times Books, 1999) kanye I-Whartons 'Stretch Book (I-Times Books, 1996), uhlelo lwamasonto ayi-12 lufaka ukuzivocavoca kabili kokukodwa.

Izinhlelo ezintathu zamasonto onke zokuhamba/ukugijima zizokwakha ukukhuthazela kwakho kwe-cardio ukuqinisekisa umzimba olungele umjaho. Ibhonasi? Uzothuthukisa ukuzethemba ngokubeka imigomo emincane futhi ngokuqhubekayo uyifinyelele.

Ngalolu hlelo olulula ukulandela, uzoshisa amakhalori abalulekile, ubone ukukhuphuka okumangalisayo emandleni akho, unciphise ubungozi besifo futhi, ngaphezu kwakho konke, uzizwe uthokozile ngawe. Qhubeka ufunda ukuze ube sesimweni esilungele umjaho!

I-Cardio Workout

Imvamisa: Uzohamba / ugijime izinsuku ezi-3 ngeviki-ngaphandle noma ku-treadmill (ye-hill / stair reps, zama umgibeli wezitebhisi). Uzobe wenza ukujima/ukujima okuqinile izinsuku ezi-2 ngeviki, futhi ube nosuku olungu-1 lokuphumula, ngakho-ke zama ukunyakazisa labo abaphakathi kwezinsuku zakho ze-cardio.

Ukuhamba ngezinyawo: Uma usanda kuqala, hamba ngesivinini uze ulungele ukugijima. Uma ukugijima kuzwakala kungakhululekile, yehlisa ukuhamba kwakho noma ukuhamba ngamandla. Uma inhloso yakho kuwukuhamba i-10k, vele ushintshe ukuhamba phakathi nakho konke ukugijima okulandelanayo.

Kulungele: Ngaphambi kokuhamba/ukugijima, yenza izikhathi ezi-3-4 zokunwebeka kwe-glute ne-quadriceps, okuzokwandisa ukujikeleza kwakho. Landela lokhu ngemizuzu emi-5 yokuhamba kalula.

Yehlisa umoya: Yenza ukuphindaphinda okungu-3-4 kwe-glute ne-quadriceps elula, engeza ukwelula okungeziwe uma unesikhathi.

OKUPHATHELENE: Khululeka! Okuhamba phambili kwe-IT Band Kunwetshwa

Okulandelayo: Bona ikhalenda lakho lokujima kwe-cardio

Ikhalenda lakho le-Cardio lamaviki angu-12

Isonto 1

Usuku 1: 10 min. ukugijima kalula

Usuku 2: 12 min. kwezikhawu, ukushintshanisa iminithi elingu-1. ukugijima okulula ngeminithi elingu-1. ukugijima okumaphakathi

Usuku 3: 12 min. ukugijima okulula

Iviki 2

Usuku 1: 12 min. ukugijima kalula

Usuku 2: 12 min. kwezikhawu, kushintshaniswa neminithi elingu-1. ukugijima okulula ngeminithi elingu-1. ukugijima okulingene

Usuku 3: 15 min. ukugijima okulula

Isonto 3

Usuku 1: 15 min. ukugijima kalula

Usuku 2: 15 min. kwezikhawu, kushintshaniswa neminithi elingu-1. ukugijima okulula ngeminithi elingu-1. ukugijima okulingene

Usuku 3: 17 min. ukugijima okulula

Isonto 4

Usuku 1: 15 min. kwama-hill/stair reps, ukushintshanisa umzuzu ongu-1. ukugijima okumaphakathi neminithi elingu-1. run lula phansi

Usuku 2: 17 min. ukugijima kalula

Usuku 3: 20 min. ukugijima kalula

Isonto 5

Usuku 1: 17 min. wezintaba / izitezi reps, kushintshana 1 iminithi. ukugijima okulingene neminithi elingu-1. run lula phansi

Usuku 2: 20 min. ukugijima okulula

Usuku 3: 25 min. ye izikhawu, kushintshaniswa nemizuzu emi-5. ukugijima okulula ngemizuzu emi-5. ukugijima okulingene

Isonto 6

Usuku 1: 25 min. ukugijima kalula

Usuku 2: 25 min. kwezikhawu, kushintshana imizuzwana engama-30 ukugijima okulula nemizuzwana engama-30 ukugijima ngokulingene

Usuku 3: Qalisa a 5k umjaho! (Amamayela ayi-3.1)

Isonto lesi-7

Usuku 1: 24 min. ukugijima okumaphakathi

Usuku 2: 25 min. kwezikhawu, kushintshaniswa neminithi elingu-1. ukugijima okulula / 1 iminithi. ukugijima okumaphakathi/1 iminithi. ukugijima ngokushesha

Usuku 3: 35 min. kwezikhawu, ukushintshana imizuzu emi-5. ukugijima okulula ngemizuzu emi-5. ukugijima okumaphakathi

Isonto 8

Usuku 1: 40 min. kwezikhawu, kushintshaniswa neminithi elingu-1. ukugijima okulingene neminithi elingu-1. ukugijima kalula

Usuku 2: 35 min. kwezintaba / izitebhisi eziphindaphindwayo, kushintshaniswa 2 iminithi. ukugijima okulingene nemizuzu emi-2. run lula phansi

Usuku 3: 40 min. kwezikhawu zamadolobha / amabhulokhi ocingo: enye indawo yokugijima ibhulokhi eyodwa (noma isigxobo esisodwa esigxotsheni) kulula ngokugijima amabhlogo ama-2 (noma izingongolo ezi-2) ngokushesha

Iviki 9

Usuku 1: 45 min. ukugijima okulingene

Usuku 2: 35 min. kwezintaba / izitebhisi eziphindaphindwayo, kushintshaniswa 2 iminithi. ukugijima okumaphakathi nemizuzu emi-2. run lula phansi

Usuku 3: 45 min. yezikhawu ezinde, ukushintshanisa imizuzu eyi-10. ukugijima okulingene nemizuzu emi-5. ukugijima kalula

Isonto le-10

Usuku 1: 50 min. yezikhawu ze-city-block/telephone-pole: enye igijima ibhulokhi engu-1 (noma isigxobo) kalula ngamabhulokhi angu-3 (noma izigxobo) ngokushesha

Usuku 2: 45 min. of hill/stair reps, kushintshana 5 min. ukugijima okulingene nemizuzu emi-5. run lula phansi

Usuku 3: 50 min. ukugijima okulingene

Iviki 11

Usuku 1: 40 min. wezikhawu ezinde, kushintshaniswa nemizuzu emi-5. ukugijima okulula/20 min. ukugijima okulingene / 5 amaminithi ukugijima okulula / i-10 min. ukugijima okumaphakathi

Usuku 2: 50 min. of hill/stair reps, kushintshana 5 min. ukugijima okumaphakathi nemizuzu emi-5. ukwehla kalula

Usuku 3: 50 min. ngezikhawu ezimfushane, kushintshana imizuzwana engama-30 ukugijima okulula nemizuzwana engama-30 ukugijima okusheshayo

Isonto le-12

Usuku 1: 55 min. ukugijima okulingene

Usuku 2:25 min. ngezikhawu ezimfushane, kushintshana imizuzwana engama-30 ukugijima okulula nemizuzwana engama-30 ukugijima ngokulingene

Usuku 3: Gijimani umjaho we-10k! (Amamayela angu-6.2)

Okulandelayo: Ukulungiselela kokugcina komjaho wakho

Yenze iMarathon (amamayela angu-26.2)

Yenza isikhathi: Uzodinga izinyanga ezi-6 zokuqeqeshwa okuqhubekayo ngamasonto ama-6 wemijikelezo yamagoli amancane, ibanga lokwakha. Intuthuko evela kuhlelo lwethu lwe-10k ngokungeza imizuzu emi-5 kukugijima okukodwa ngesonto. Ngeviki lama-24, kufanele ngabe wenza ihora elilodwa ukugijima njalo emavikini amabili. Ungenzi ama-run amaningi, noma ungahle ungafiki kulayini wokuqala uphilile.

Phusha ukwelula: Lwela ukwelula ngaphambi nangemva kokuhamba / ukugijima, bese uya ekuzoluleni okujule kakhulu okuzovunyelwa ngumzimba wakho. Lokhu kuzosiza ukuvimbela ukulimala koqeqesho nokwandisa ukusebenza.

Qeqesha ezintweni ezithambile: Ubuso obunjengotshani, amapulangwe okhuni noma itiyela (kunosimende) kunciphisa ukuguga nokudabuka emalungeni.

Lalela umzimba wakho: Thola ukuphumula okuningi. Ungesabi ukubambezela ukuhamba kwakho lapho ukhathala. Uma uzizwa ungalulami ekuqeqeshweni kwakho, buyela emuva isonto elilodwa noma amabili uze uzizwe unamandla futhi.

Jabulela inqubo: Gxila osukwini lomjaho, kodwa ungakhohlwa ukuthokozela ukuqeqeshwa kwansuku zonke.

Uphethiloli: Yidla okunempilo nakakhulu futhi uphuze nakakhulu. Iziphuzo zezemidlalo zilungele imicimbi ethatha imizuzu engama-60 noma ngaphezulu, zinikeza ama-carbohydrate, ama-electrolyte noketshezi. Hlela ama-ounces ama-4-6 njalo ngemizuzu engu-15-20, kulo lonke umjaho. Qiniseka ukuthi udla ngendlela efanele ukudla kwangaphambi kokuzivocavoca ngaphambi kosuku olukhulu.

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