Uhlelo Lokuqeqeshwa Kwamasonto Amabili lweNike + NYC ukuze ube ngumsubathi ongcono

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Nsuku zonke, abaqeqeshi be-Nike + NYC bahola ama-run nokusebenza kwabo bonke amazinga wamakhono emigwaqweni ye-Big Apple, besebenzisa idolobha njengemishini yokuzivocavoca edingekayo. Kepha akudingeki ukuthi uhlale e-NYC ukuze "Uyenze Nje" noNike + NYC Run Club Head Coach uChris Bennett noNike + NYC Master Trainer uTraci Copeland, abahlangana baklama lolu hlelo olukhethekile Umumo. Ngezinsuku ezintathu zokuqeqeshwa, izinsuku ezimbili zokugijima, nezinsuku ezimbili eziguquguqukayo ngesonto, uhlelo luhlanganisa iNike + Training Club neNike + Running ukukwenza umsubathi onamandla, osheshayo futhi onekhono, noma ngabe umane ufuna ukuhlala usesimweni noma ukuzilungiselela umjaho.

Isebenza Kanjani:

Uzobhanqa ushaya umgandayo ngokuvivinya umzimba. "Ukugijima nokuqeqeshwa kubalingani abahle ngempela ebugebengwini," kusho uCopeland. "Phuma ngaphandle kwendawo yakho yokunethezeka uma ujwayele ukuzivocavoca ngendlela eyodwa nje."

Ungumgijimi ogwema ukuqeqeshwa ngamandla? "Ukuze ube ngumgijimi ongcono, kufanele ube ngumsubathi ongcono," kusho uBennett. "Ukuziqeqesha kuncoma kakhulu ukugijima. Akukhona nje kuphela ukuthi uba umgijimi ongcono, kodwa konke lokho kuqeqeshwa kukwenza ube namandla kakhulu ukulimala." (Futhi hlola amandla wokugcina wokuzivocavoca kwabagijimi.)

NgoMsombuluko nangoLwesithathu, uzokwenza okwehlukile kohlelo lokusebenza lweNike + Training Club Conditioning Corp neButt Buster. "Ukugijima kuwumnyakazo owodwa," kusho uCopeland. "Lokhu kuvivinya umzimba kuvutha izindawo ezehlukene zomzimba wakho ukuze iqembu elilodwa lezicubu lingashaywa." NgoLwesihlanu, uzoyelula nge-yoga session. “Lolu hlobo lokuqeqesha luzosiza kuphela uma ufuna ukuba umgijimi ongcono ngokukwenza usheshe futhi ukusize uhambe isikhathi eside,” kusho uCopeland. (Kusha ku-yoga? Bona amathiphu ayi-12 aphezulu we-yogis yokuqala.)

Uma uyigundane lokuzivocavoca elibalekela i-cardio, zama ukugijima. "Noma yiluphi uhlobo lokuzivocavoca oluphelele luzoba inhlanganisela ye-cardio nokuqeqeshwa. Futhi ukugijima kuyindlela engcono kakhulu ye-cardio, "kusho uCopeland. "Kukunika umuzwa omuhle wokufeza okuthile. Gqoka izicathulo zakho ubone ukuthi uhamba ibanga elingakanani." Futhi khumbula, "uma unomzimba, ungumgijimi," kusho uBennett.

NgoLwesibili nangoLwesine, uzofunda i-arsenal yokusebenza okusebenzayo ongakwazi ukuzivumelanisa nayo ngokungapheli emavikini azayo: I-Speed ​​Workout, i-Progression Run, i-Strength Workout, ne-Tempo Run.

Ekugcineni, impelasonto yakho imahhala ukugcwalisa ukusebenzisa okuthandayo, noma ngabe lokho kuyisigaba se-spin, ukunyuka ngempelasonto, noma yini. "Zizwe ukhululekile ukwenza uhlelo lwezinsuku eziyisikhombisa," kusho uBennett, ophakamisa indlela elula yokululama. "Phuma nomngani, yehlise ijubane, bese ufunda okuthile kulowo mgijimo. Kufanele uzizwe unengcindezi ephansi ngangokunokwenzeka."

Yini Okulandelayo?

ICopeland incoma ukuphinda ukusebenzisa ukuqeqeshwa inyanga. Uma usunethezekile, engeza izinsimbi noma ibhola lomuthi ukupompa ukunyakaza. Uthi: “Ngithanda ukuzibekela inselelo. "Mhlawumbe ngingabamba lelo pulangwe isikhathi eside. Mhlawumbe ngingenza imizuzu emibili namuhla esikhundleni seyodwa." Futhi ungahlala uphendukela kuhlelo lokusebenza lweNike + Training Club ukuthola imibono ethe xaxa kusuka ekusebenzeni komzimba okugcwele okungu-100 okudizayinelwe yiNike Master Trainers.

Ngemuva kwamasonto amabili egijima, uBennett ukhuthaza abasubathi ukuthi badlale ngejubane, ibanga kanye nokuqhubekela phambili. "Abantu bavame ukushesha futhi babe lukhuni-kunokuba bacabanga ukuthi banjalo," kusho uBennett. Isibonelo, phinda ukujima kwesivinini ngenani elifanayo lezikhawu ngesivinini esifanayo, kodwa zinike ukuphumula kwamasekhondi angu-90 esikhundleni semizuzu emibili phakathi kokuphinda. Noma yandisa ibanga le-Progression Run yakho noma i-Tempo Run.

Uma useNew York City, uzothola imenyu ephelele yeNike + NYC yezikhathi ezibukhoma ku-Nike.com. Futhi noma ngabe ujuluka kuphi, sebenzisa uhlelo lokusebenza lwe-Nike + Training Club ukulandelela i-sesh yakho, engeza ukusebenzisa kwe-Nike + Running kanye ne-drill eyenziwe ngezifiso, ukusakaza ukusebenzisa ku-TV noma kuthebhulethi yakho, nokuningi. (Futhi uma kubanda kakhulu ukuphuma ngaphandle, zama ukuzivocavoca umzimba kwangaphakathi kwe-cardio calorie crusher ukuze uhlale emzileni ngezikhathi zakho ze-cardio!)

Usulungele ukuyinyakazisa?

Landa i-NIKE NYC Training Plan lapha

. (Lapho uphrinta, qiniseka ukuthi usebenzisa ukwakheka kwezwe ukuze uthole ukulungiswa okungcono kakhulu.)

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