Isebenza kanjani i-Faster 5K

-Delile

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Usebenze njalo isikhathi esithile futhi uqede ama-run ambalwa we-5K. Kepha manje sekuyisikhathi sokukhuphula futhi uthathe leli banga ngokungathi sína. Nawa amanye amathiphu wokukusiza ushaye irekhodi lakho lapho usebenzisa amamayela ayi-3.1.

Ngesikhathi Sokuqeqeshwa

• Engeza i-speedwork: Uma ufuna ukusebenzisa i-5K esheshayo, kuzofanela uzijwayeze ukugijima ngokushesha. Umqeqeshi u-Andrew Kastor uncoma ukuthi wengeze i-sprints yamamitha angu-80 kushejuli yakho yokuqeqesha, futhi nali icebo lakhe lokugijima i-5K esheshayo emavikini amane. Khumbula: ukusheshisa kungaba nzima emzimbeni, ngakho-ke qiniseka ukuthi uqala ngama-sprints amafushane futhi wakhe kuze kufike kumamitha angama-80 agcwele, ikakhulukazi uma umusha ekusebenzeni ngejubane.
• Engeza izintaba ezifushane: Amagquma adinga amandla nokukhuthazela, ngakho-ke uma ukuwenza ngesikhathi sokuqeqeshwa kwakho, khona-ke uzothuthukisa amandla wejubane namandla emisipha, futhi njengama-plyometric (gxuma izivivinyo), ama-sprints egquma azokwandisa ukuguquguquka kwemisipha yakho kanye nemisipha, okunciphisa ubungozi bakho yokulimala. Ekuqeqesheni kwakho, bhekana namagquma amafushane (cishe amaphesenti angu-6 kuya kwangu-10). Shintshela phezulu imizuzwana engu-10, bese wehla umqansi uhlehla ukuze ugweme ukucindezelwa emadolweni. Phinda, ekugcineni wakhe kuze kube yisishiyagalombili imizuzwana eyi-10 sprints. Kuyindlela eqinisekile yokuqina, imilenze esheshayo.
• Faka ukuqeqeshwa kwamandla okuqondisa okubhekise emaceleni akho, amathole, ama-quads, ama-glutes nomgogodla wakho: Ukugijima wedwa ngeke kwandise isivinini sakho. Udinga ukuqinisa imisipha eyenza unyakaze ukuze izenzo zakho zibe namandla futhi zisebenze kahle. Faka ukuhlukahluka kwama-squats, amaphaphu, ama-step-up, ukuphakamisa inkonyane, ukugoba imigqa, kanye nalawa ma-booty amathathu asuka kumqeqeshi osaziwayo u-David Kirsch.
• Jwayelana nomzila: Thola imephu yesifundo se-5K, futhi uma umzila uvuliwe (njengasendaweni noma umzila onehlathi), bese uzilolongela ukuwugijima ukuze uzijwayeze namagquma, amajika, nomaka bemayela. Ukwazi isifundo kusenesikhathi kuzokunika ukuzethemba kanye nenzuzo eyengeziwe ngaphezu kwabagijimi abaqala ngqa ukubhekana naso.

Ngosuku Lomjaho

• Yondla futhi Ufake amanzi: Yidla ukudla okunefayibha ephansi okuqukethe amaprotheni nama-carbohydrate agayeka kalula. Qiniseka ukuthi ingaphansi kwama-calories angu-200 futhi udle ihora elilodwa kuya kwamabili ngaphambi kokuba ugijime. Engikuthandayo ibhotela lamantongomane kubhanana, kodwa thola okukusebenzelayo. Phuza ama-ounces angu-14 kuya kwangu-20 oketshezi amahora amabili kuya kwamathathu ngaphambi kokuba ugijime.
• Kulungele: Kungaba ngamamayela ayi-3.1 kuphela, kepha uma uzifudumeza ngokuhamba ngamandla noma ukugijima okulula imizuzu engu-25 ngaphambi komjaho, ngeke uvikele ukulimala kuphela, kodwa futhi, nemisipha yakho izobe isilungele ukuhamba uma umjaho uqala.
• Qala ngamandla: Kulungile. Ucwaningo lwakamuva lubonisa ukuthi ukusondela engxenyeni yokuqala yomjaho ngesivinini esithe ukushesha kunejubane lakho elivamile empeleni kuzoholela esikhathini esifushane.
• Okwemiqansa: Ifomu elifanele liyisihluthulelo. Gcina ikhanda nesifuba sakho siqondile futhi amahlombe nezandla zakho zikhululekile (azikho izibhakela ezibophene). Thatha amagxathu amafushane bese uphusha uye phezulu, hhayi egqumeni, ukwengeza intwasahlobo ekuhambeni kwakho, ngenkathi ugcina izinyawo zakho zisondele emhlabathini. Ungenzi imilenze yakho yenze wonke umsebenzi - pompa izingalo zakho ukuze ungeze amandla esinyathelweni ngasinye. Bheka phezulu egqumeni lapho uya khona kunokuba ubheke phansi. Kukusiza ukuthi ubone ukuqhubeka okwenzayo, okukugqugquzelayo ukuthi uqhubeke. Bamba izingxenye ezimbili kwezintathu zokuqala zegquma ngesivinini esinensayo, esikhululekile, bese uyasheshisa uye ngasekugcineni.
• Okwehla kwehle: Sebenzisa amandla adonsela phansi lapha, bese uvumela umzimba wakho ukuthi uthathe igxathu elide ngesinyathelo ngasinye. Nethezeka imisipha yemilenze yakho futhi ugxile ekuncikiseni phambili egqumeni futhi wehlele kancane ukuze ugweme ukugoqa amadolo akho namanye amalunga.
• Okwamafulethi: Gxila ekuhambiseni kahle nangomzamo omncane. Ungakwazi ukufeza lokhu ngokugudluza amahlombe akho kancane phambi kwezinqulu zakho, uvumele amandla adonsela phansi akudonsele phambili ngokwemvelo. Sebenzisa leli thuba lokuya phambili ukuze wonge amandla kuyilapho ukhulisa ijubane lakho ezigabeni eziyisicaba zomjaho ngaphandle komzamo omkhulu wemisipha.
• Okwamajika: Naka ukuphenduka esifundweni, futhi uhambe ngokushesha ngangokunokwenzeka ukuze ugone amajika, ufinyeze ibanga.
• Qeda ngamandla: Ukwazi isifundo kuyasiza kakhulu, ngoba amamayela awahlali amakwa kuma-5Ks. Thatha indlela engemihle yokuhlukanisa umjaho; uma usufike esigabeni esimaphakathi, qala ukukhuphula ijubane (abagijimi abadlulayo bazokunika ukuzethemba okungeziwe). Ngekota yokugcina yemayela, thatha igolide bese ugijima uze ufike entanjeni.

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