Ukuqeqeshwa kokugijima - 5 no-10 km emavikini ama-5
-Delile
- Gijima u-5 km emavikini ama-5
- Qalisa i-10 km emavikini ama-5
- Ungakusheshisa kanjani ukuzuza kokumelana
- Ungazikhetha kanjani izicathulo ezifanele
Ukuqala umjaho ngokugijima amabanga amafushane kubalulekile ukuthi umzimba uvumelane nesigqi esisha futhi uthole ukumelana ngaphandle kokugcwala ngokweqile nangaphandle kokulimala, futhi kubalulekile nokwenza ukuqeqeshwa kokumelana nokuqinisa imisipha, njengokuqeqesha isisindo.
Ngakho-ke, okuhle ukuqala ngokuhamba okulula okushintshanisa ukuhamba okusheshayo noma izingcingo ze-prank, uhlala ukhumbula ukufudumeza nokwelula umzimba wonke kahle ngaphambi kokuqala ukuqeqeshwa, njengoba lokhu kulungisa imisipha namathambo ukumelana nokusebenza komzimba.
Ukunakekelwa okufanele sibe nakho lapho siqala umsebenzi wokugijima kungukulimala okuphindaphindekayo, ngakho-ke kubaluleke kakhulu ukusebenzela ukuqinisa amathanga, izingqimba zomgogodla nezingaphezulu, okuthi ngaphezu kokuqinisa amalunga kuzokhulisa imisipha yesisindo ngaleyo ndlela kunciphise okungafuneki i-flaccidity
Gijima u-5 km emavikini ama-5
Ithebula elilandelayo likhombisa ukuthi uqeqesho kufanele luguquke kanjani ukuze lusebenze u-5 km.
| Okwesibili | Okwesine | ULwesihlanu | |
| Isonto 1 | Imizuzu eyi-15 hamba + 10 min trot + 5 min walk | Phinda izikhathi eziyi-8: 5 ukuhamba ngezinyawo + 2 min light run + 2 min walk | Phinda amahlandla ama-5: Ukuhamba ngezinyawo okungu-10 min + 5 min trot + 2 min walk |
| Isonto 2 | Imizuzu emi-5 yokugijima ukukhanya + ukuphindaphinda okungu-5 kokungu: 5 min ukukhanya okugijimayo + 1 imin ukuhamba | 10 min light run + 5 repetations of: 3 min run run + 1 min walk | 5 ukuhamba ngezinyawo + 20 min ukukhanya ukugijima |
| Isonto 3 | Ukuhamba okulula okuyi-5 min + ukugijima okulula okungama-25 min | 5 ukuhamba ngezinyawo + ukuphindaphinda okungu-5 kwe: 1 min ukugijima okulingene + 2 min light run; Qeda nge-15 min trot | Ukuhamba ngemizuzu eyi-10 + 30 min ngokugijima okulingene |
| Isonto 4 | Imizuzu engu-5 yokugijima okulula + 30 iminithi ukugijima okulingene | 10 min light run + 4 repetations of: 2 min run run + 3 min light run; Qeda nge-15 min trot | 5 ukuhamba ngezinyawo + 30 min ukugijima okulingene |
| Isonto 5 | 5 imiz ukugijima + 30 min ukugijima ngokulingene | I-10 min trot + 6 ukuphindaphinda kwe: 3 min run run + 2 min light run; Qeda nge-5 min walk | Qalisa u-5 km |
Kuyinto evamile ekuqaleni kokuqeqeshwa ukuzwa ubuhlungu ohlangothini lwesisu, obaziwa nangokuthi ubuhlungu bezimbongolo noma ubuhlungu kwi-fagot, ngoba buvela ngenxa yokuntuleka kokumelana komzimba nokungabi nesigqi ekuphefumuleni. Bona ukuthi ungakugcina kanjani ukuphefumula okulungile lapha.
Qalisa i-10 km emavikini ama-5
Ukuqala ukuqeqeshelwa ukugijima i-10 km, kubalulekile ukwenza okungenani imizuzu engama-30 yokugijima ama-3 kuye ku-4 ngeviki, njengoba umzimba usuvele umelana kakhulu nemisipha inamandla okumelana nokulimala.
| Okwesibili | Okwesine | ULwesihlanu | |
| Isonto 1 | I-10 min trot + 4 ukuphindaphinda kwe: 3 min ukuhamba ngokulingene + 2 min light walk; Qeda nge-10 min trot | I-10 min trot + 4 ukuphindaphinda kwe: 7 min ukuhamba ngokulingene + 3 min light walk; Qeda nge-10 min trot | I-10 min trot + 4 ukuphindaphinda kwe: 7 min ukuhamba ngokulingene + 3 min light walk; Qeda nge-10 min trot |
| Isonto 2 | I-10 min trot + 3 ukuphindaphinda kwe: 5 min ukuhamba ngokulingene + 2 min light walk; Qeda nge-10 min trot | I-10 min trot + 3 ukuphindaphinda kwe: 10 min light run + 3 min light walk; Qeda nge: 10 min trot | I-10 min trot + 2 ukuphindaphinda kwe: 25 min light run + 3 min walk |
| Isonto 3 | I-10 min trot + 3 ukuphindaphinda kwe: 10 min ukuhamba ngokulingene + 2 min light walk; Qeda nge-10 min trot | I-10 min trot + 2 ukuphindaphinda kwe: 12 min light run + 2 min light light | Ukuphindwa kabili kwe: 30 min light run + 3 min walk |
| Isonto 4 | I-10 min trot + 4 ukuphindaphinda: 10 min ukuhamba ngokulingene + 2 min light walk; Qeda nge-10 min trot | I-10 min trot + 2 ukuphindaphinda kwe: 12 min ukuhamba ngokulingene + 2 min light walk | Ukugijima kokukhanya okungu-50 min |
| Isonto 5 | I-10 min trot + 5 ukuphindaphinda kwe: 3 min ukuhamba ngokulingene + 2 min light light; Qeda nge-10 min trot | Ukugijima kokukhanya okungu-30/40 min | Qalisa i-10 km |
Noma ukukhathala kungaveli futhi umsebenzi ungagugisi umzimba, kubalulekile ukuhlonipha ijubane lokuziqeqesha ukuze ugweme ukulimala emisipheni nasemadolweni, njengoba ukwanda okuqhubekayo kwezinga kuqinisa futhi kukhuphule ukumelana komzimba.
Uma usuwufezile umgomo wakho, bheka manje ukuthi ungalungiselela kanjani ukugijima i-15 km lapha.
Ungakusheshisa kanjani ukuzuza kokumelana
Ukusheshisa ukuzuza kwamandla nokukhuthazela, kubalulekile ukufaka ukukhuphuka kwenkambo yokuqeqesha, nokwenza ngcono isimo somzimba nokusheshisa ukuvuselelwa kwemisipha, kubalulekile ukushintsha izinkathi zokukhanya ezisebenza ngesikhathi somzimba.
Ngaphezu kwalokho, ukushintsha phakathi kokugijima nokuhamba kuyasebenza nokwenza kusebenze ukushiswa kwamakhalori nokusiza ekwehliseni isisindo. Nakhu ukuthi ungakwenza kanjani ukuzivocavoca ukushisa amanoni.
Ungazikhetha kanjani izicathulo ezifanele
Ukukhetha izicathulo ezifanele zokugijima kubalulekile ukuthi wazi uhlobo lwegxathu onalo. Uma unyawo luthinta umhlabathi ngendlela eqondile, igxathu alithathi hlangothi, kepha uma unyawo luthinta umhlabathi ngokwengeziwe ngaphakathi, igxathu liyabizwa, futhi uma kungaphandle, igxathu lelo liphakanyisiwe.
Kunezicathulo ezithile zohlobo ngalunye lwegxathu, njengoba zisiza ukulungisa ukuma konyawo, ngaphandle kwalokho kubalulekile ukuhlola isisindo samateki, induduzo nokuthi ayinamanzi noma cha, ikakhulukazi kubantu abavame ukungena izindawo ezinomswakama noma emvuleni. Bona ukuthi ungalwazi kanjani uhlobo lwezinyathelo zokukhetha izicathulo ezinhle kakhulu lapha.
Uma uzwa ubuhlungu nokungahambi kahle ngesikhathi sokuqeqeshwa, bona izimbangela eziyisithupha eziyinhloko zobuhlungu ekusebenzeni.
Bukela amathiphu kaTatiana Zanin ukuthola iresiphi ye-isotonic eyenziwe ngokwenza ukuze uthuthukise ukuqeqeshwa kwakho:
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