Ngokuphila ubomi bokungaphumli kunye nokuzimela wedwa isiqhelo esitsha, kubaluleke kakhulu kunangaphambili ukukhathalela impilo yakho ngokwenza umthambo rhoqo. Ukuba uhleli ekhaya kwaye ulahlekile iintsuku zokuzilolonga, unokucinga ngokubaleka. Ukuzilolonga rhoqo kwe-aerobic kunenzuzo kakhulu ngoku kunye nemeko yangoku njengoko kunokunceda ukulawula uxinzelelo, ukuxhalaba, ukudakumba kunye nokuphucula umgangatho wokulala.
Abanye abantu bakuthathela ingqalelo oku kuqheleka kwaye bazibophelele ekubalekeni yonke imihla, okanye nokubaleka ii-5Ks yonke imihla. Imvumelwano icacile: ukubaleka kunenzuzo kwimpilo yakho. Kodwa yimali eninzi kakhulu? Kwenzeka ntoni emzimbeni wakho xa ubaleka i-5K yonke imihla? Le yinto onokuyilindela.
Izibonelelo zomzimba
Ukuya kubaleka kuya kude ngaphaya kokuchitha iikhalori okanye ukucoca ingqondo yakho. Apha ngezantsi sifumanisa ezona zibonelelo zilungileyo zokubaleka yonke imihla, ukufikelela ubuncinci beekhilomitha ezintlanu.
Phucula ithoni yezihlunu zakho
Ngokuqhuba i-5K yonke imihla, uya kubona ukuphuculwa kokunyamezela kwakho kwe-muscular kunye nokwenzeka kubukhulu bemisipha yokuqala esetyenziswayo ngelixa uqhuba, njenge-quads yakho, i-hamstrings, i-glutes, i-hip flexors, kunye namathole.
Nangona kukho uphando olulinganiselwe malunga nokuba kwenzeka ntoni kwizihlunu emva kokubaleka i-5Ks iintsuku ezisixhenxe ngeveki, isifundo sika-Aprili 2014 kwi-Exercise Sports Science Review sasondela. Abaphandi bazimisele ukucela umngeni kwimfundiso yokuba i-cardio ayincedi ekukhuleni kwemisipha.
Bathelekisa iziphumo ze-12-iveki ye-aerobic kunye nezicwangciso zoqeqesho lokumelana neqela elincinci labantu abadala kwaye baphetha ukuba zombini iindlela zokuqeqesha zikhokelela ekukhuleni kwemisipha efanayo. Enyanisweni, ubungqina bomelele ngokwaneleyo ukuba abaphandi bacebise i-cardio njengendlela yokuthintela ukulahleka kwemisipha enxulumene neminyaka.
Nangona kunjalo, ukuba injongo yakho kukwakha ubungakanani bemisipha, ebizwa ngokuba yi-hypertrophy, kuya kufuneka ubandakanye uqeqesho lwamandla. Kuphononongo lukaFebruwari 2019 kwiSports Medicine, abaphandi baphonononga ubungqina obukhoyo ngoku malunga nokukhula kwemisipha ukusuka kwiindlela zokuzilolonga kunye ne-anaerobic. Njengoko bekulindelekile, iindlela zokuzilolonga ze-anaerobic, ezinjengokuphakamisa ubunzima, zikhuthaze ukukhula kwezihlunu ngakumbi kunemithambo yentliziyo.
Ukubaleka kukhathalela amalungu akho
Kukho ingcamango eqhelekileyo yokuba ukuqhuba kwandisa umngcipheko weengxaki ezidibeneyo, ezifana i-osteoarthritis, ngaphezu kokuhamba kunye nezinye iindlela ezinempembelelo ephantsi yokuzivocavoca, ngakumbi xa ubaleka imigama emide okanye ngaphandle kweentsuku ezaneleyo zokuphumla.
Nangona ukuqhuba i-5K yonke imihla ayiyonzuzo ngqo kumalungu akho, uphando oluthile lubonisa ukuba iimbaleki zinomngcipheko ophantsi weengxaki ezidibeneyo.
NgoJulayi 2013 isifundo kwiMedicine kunye neSayensi kwiMidlalo kunye nokuSebenza, abaphandi bafumanisa ukuba i-4 ipesenti yabahambahambayo kodwa kuphela i-75 ekhulwini yabagijimi babika i-osteoarthritis kwiminyaka emithandathu ukuya kweyisixhenxe. Ngaphantsi kweepesenti ze-2, i-68, yabahambahambayo babenokutshintshwa kwe-hip, ngokuchasene ne-1 yabagijimi, mhlawumbi ngenxa yokuba abagijimi babenobunzima bomzimba obuphantsi, kwaye ubunzima bomzimba obuphantsi bubeka ubunzima obuncinci kumalungu.
Nangona umceli mngeni we-5K wemihla ngemihla unokubangela iingxaki ezidibeneyo, ngakumbi ukuba unobunzima obungaphezulu kancinci kwaye umtsha ekusebenzeni, ngokutsho kophononongo lukaMeyi 2013 kwi-Orthopedic Journal of Sports Medicine, akufuneki ukuphephe. uloyiko lwengxaki yamalungu. Gcina nje umgangatho wokuqina kwakho engqondweni kwaye uqale kancinci.
Uyakwandisa ukuqina kwakho kwentliziyo
Ukuzilolonga kwentliziyo, kubandakanywa nokubaleka, kusebenza ngokukodwa ekuphuculeni ukufaneleka kwentliziyo yakho. Ukomelela kwentliziyo kubhekiselele kumandla omzimba wakho wokufunxa nokusebenzisa ioksijini ngexesha lokuzilolonga; sisiphumo semiphunga yakho, izihlunu, intliziyo kunye negazi elisebenza kwi-synchrony.
Okukhona usenza i-cardio, kwaye ixesha elide uyenza, ngakumbi uya kuphucula impilo yakho ye-cardiovascular fitness, ngokutsho kophononongo lukaJuni 2015 kwiJenali ye-American Heart Association.
Ukubaleka yonke imihla ngokuqinisekileyo kuya kukonyusa ukomelela kwakho ngokwandisa amandla entliziyo yakho, ubungakanani beoksijini emiphunga yakho enokufunxa, kunye nobude bexesha imisipha yakho inokuqhubeka nokucutheka okungaguqukiyo. Nangona, ukuba sele ubaleka yonke imihla kwaye ungaziceli mngeni ngokuqina okanye ubude bexesha, kunokwenzeka ukuba ube isiphumo sogcino.
Ngamanye amagama, ukuba sele ubaleka rhoqo ngesantya esizinzileyo kwimigama efanayo, i-5K yemihla ngemihla iya kukunceda ugcine inqanaba lakho lokuqina. Kodwa ukuba awuzange uqhube, uya kulindela ukuphuculwa okubalulekileyo kwi-cardio yakho. Indlela yodwa yokuphucula umzimba kukucelwa umngeni ngokufanelekileyo.
Unciphisa umzimba ngendlela enempilo
Ukuba ubaleka i-5K yonke imihla, kukho ithuba elihle lokuba unciphise umzimba. Ukwandisa umgama ohambayo we-5K udibene nokulahlekelwa kwesisindo kumadoda kunye nabasetyhini ngo-Aprili 2013 uphando olupapashwe kwiMedicine kunye neSayensi kwiMidlalo kunye nokuSebenza. Kwaye ukwenza i-cardio iintsuku ezintlanu ngeveki kwiinyanga ze-10 kwanceda abantu ukuba banciphise umzimba. Naxa babengenazithintelo ezingqongqo zokutya, ngokutsho kophononongo lokutyeba ngoSeptemba ka-2013.
Oko kunokwenzeka ngenxa yenyaniso esisiseko yokuncipha kobunzima. Xa utshisa iikhalori ezininzi kunokuba uthatha, uqala ukulahlekelwa iipounds ezongezelelweyo. Ngokuqhuba i-5K yonke imihla, uya kwandisa inani leekhalori ozitshisayo kwaye ngoko ke wandise amathuba akho okunciphisa umzimba ukuba wenza ukhetho oluhlakaniphile ekhitshini.
Inani leekhalori ozitshisayo usebenzisa i-5K ixhomekeke kwizinto ezininzi, kuquka iminyaka yakho, ubunzima, ukulungiswa, nokuba ukwi-treadmill, kwaye kunjalo, isantya sakho.
Ikhawuntari yekhalori yokuzivocavoca umzimba iqikelela ukuba umntu oyi-68kg obaleka i-8km ngeyure uya kutshisa ngeenxa zonke. Iikhalori ezingama-360 kwiikhilomitha ezi-5. Ukutshisa iikhalori ezingama-360 ngosuku ngokuqinisekileyo kunokukunceda unciphise umzimba. Nangona kunjalo, ukuba utya kakhulu, awukwazi ukubona iziphumo ezibonakalayo.
ukuphefumla okusebenzayo
Ukubaleka yonke imihla kuya kusinceda sifunde ukusebenzisa umoya wethu ngokufanelekileyo. Yonke le nto isuka kwi-diaphragm, esona sihlunu silawula ukuphefumla, esihlala phakathi kwesifuba sakho kunye ne-abs kwaye sisizinzisi esingundoqo.
Kodwa ukuba ukuphefumla kwe-diaphragmatic kuphazamisekile okanye kuncitshiswe, izihlunu zesibini zokuphefumula ezifana ne-scalenes (imisipha yokuphefumula entanyeni), i-sternocleidomastoid (i-muscle entanyeni), i-pectoralis encinci (isifuba sesifuba), i-levator scapulae (i-muscle kumqolo ongaphezulu) nangaphezulu. i-trapezius (i-back back muscle) inokuthenjwa ngokugqithiseleyo, ikhokelela ekuphefumleni okungaphantsi, okujoliswe esifubeni.
Ngokuhamba kwexesha, oku kunokukhokelela ekuphazamisekeni kokulungelelaniswa kweembambo, amahlombe, intamo, kunye nentloko, okubangela intlungu yokusetyenziswa ngokugqithiseleyo kwezi zihlunu.
Yandisa amandla
Ukubaleka ebushushwini kunokusenza imbaleki engcono. Siya kubaleka kancinci kwimozulu eshushu kuba umzimba usebenza nzima ukuze uhlale upholile. Lo msebenzi uya kusenza imbaleki engcono kwiindawo ezibandayo.
Oku kungenxa yokuba umzimba uqhelana nolungelelwaniso lwefiziyoloji ukuze usebenze ngeoksijini encinci. Njengokuqeqeshwa kwindawo ephakamileyo, apho umzimba uneoksijini encinane emoyeni yokuphefumla, ukuziqeqeshela ubushushu kuthetha ukuba ioksijini encinane kwizihlunu ezisebenza ukusigcina sipholile.
Ukuqeqeshwa kobushushu kwandisa umthamo weplasma ebomvu, inika igazi elingakumbi ukuthwala ioksijini kwiimisipha. Ngokufanayo, ukuphakama kunyanzela umzimba ukuba uvelise inani elikhulu leeseli ezibomvu zegazi. Uphononongo lufumanise ukuba uqeqesho kubushushu kunokuphucula i-VO2 max, ukuqina, kunye nokuphucula izinga lokuzibhokoxa kunye nokudinwa, kwaye kusenza somelele ngokwasengqondweni.
iingenelo zengqondo
Ukuyobaleka yonke imihla nako kuneenzuzo ezinkulu zempilo yengqondo. Ngaphandle kokufumana ukuzithemba ngokuncipha kobunzima, kukho ezinye izinto eziphembelela impilo-ntle yeemvakalelo.
Umoya ongcono
Ukubaleka i-5K yonke imihla kunokuba nemiphumo emihle kwimo yakho kunye nempilo yengqondo. Ukufumana umthambo omninzi kubonakala kukhusela ekuphuhliseni ukudakumba, kwaye nawuphi na umsebenzi ungcono kunokungabikho, ngokutsho kophononongo lukaJanuwari 2019 kwiJenali yeAmerican Medical Association.
Imizuzu nje eli-15 yomsebenzi onzima, wokumpompa intliziyo njengokubaleka ngokukhawuleza okanye iyure ye-cardio eqinileyo njengokubaleka yadityaniswa umngcipheko ophantsi wokudakumba kwisifundo. Nangona ukudakumba kuyimeko enzima kwaye akukho unyango olulula, ukuqhuba i-5K yonke imihla ngokuqinisekileyo yindlela yokuzivocavoca enokukunceda ukuphucula isimo sakho sengqondo kunye nempilo yengqondo.
Ikhuthaza umgangatho wokulala
I-5 km yonke imihla inokukunceda ukuba ulale ngcono. Ukuzivocavoca rhoqo (kubandakanywa nokusebenza) kufunyenwe ukuphucula umgangatho wokulala kwi-29 yezifundo ze-34 ezihlalutywe kwi-2014 ukuhlaziywa kwi-American Journal of Lifestyle Mayeza.
Qiniseka ukuba uvumela ixesha elininzi lokuphola ngaphambi kokuba ulale. NgokukaFebruwari 2019 uphononongo kwiSports Medicine, ukuzilolonga okunzima ngaphakathi kweyure yokulala kubonisiwe ukuba kuchaphazela umgangatho wokulala kwakho kunye nokukwazi kwakho ukulala.
Ukunciphisa uxinzelelo
Ukubaleka kusilungiselela ukujongana noxinzelelo kunye nemingeni yemihla ngemihla ngaphandle kokuphakuzela. Siya kuyeka ukucinga kakhulu kwaye siya kuziva sikhululekile. Oku kungenxa yokuba ukubaleka kunokunciphisa ngokukhawuleza umsebenzi kwi-cortex yangaphambili. Oku kwenza ukuba ukubaleka kube yeyona ndlela ilula kwaye isempilweni yokwahlukana nemihla ngemihla.
Ikwanceda kwingxaki yokuxhalaba kunye nokuhlaselwa kwe-panic attack. Iingcali zenzululwazi ziye zasebenzisa uvavanyo lomngeni wekharbon diokside ukujonga unxibelelwano phakathi kovakalelo lokuxhalaba kunye nomsebenzi womzimba. Bafumanise ukuba abona bantu badlamkileyo ngokwasemzimbeni abafane bangothuki kwiimeko zoloyiko, nokuba banovakalelo lokuxhalaba. Izazinzulu zasebenzisa uvavanyo lomngeni wekhabhoni diokside ukujonga unxibelelwano phakathi kokuziva uxhalabile kunye nomsebenzi womzimba. Bafumanise ukuba abona bantu badlamkileyo ngokwasemzimbeni abafane bangothuki kwiimeko zoloyiko, nokuba banovakalelo lokuxhalaba.
Yandisa ukuzithemba
Ukubaleka kwakha ukuzithemba njengokuba imbalwa eminye imidlalo inokwenza. Iimbaleki zikhula zomelele kwaye zizithembe ngakumbi ngenyathelo ngalinye. Ukubaleka kusivumela ukuba sinyuke iinduli ngenene kwaye sijikeleze imiqobo; inika imvakalelo yokuxhotyiswa kunye nenkululeko evela ekwazini ukuba imilenze kunye nomzimba womelele kwaye unamandla.
Abaphandi bafumanise ukuba imisebenzi yomzimba efana nokubaleka nokubaleka inxibelelene ngokuthe ngqo nokuzithemba okungcono. Ukuzivocavoca rhoqo kunokukhokelela ekuboneni ngcono ukufaneleka kunye nomzimba womzimba, zombini ezo zazinxulumene nokuzithemba.
Olunye uphononongo lubonisa unxulumano oluhle kunye nokuzazi ngakumbi kunye nokuzimela, kunye namanqanaba asezantsi okudakumba. Ukongeza, uphando oluphanda uqeqesho lwemarathon lubonise ubudlelwane obuhle kunye nokuzithemba kunye nokumelana nengqondo.
Zibonwa nini izibonelelo?
Iingenelo zokubaleka ziya kuxhomekeka kuhlobo loqeqesho esilwenzayo. Umzekelo, banokuqatshelwa kuqeqesho lwesantya ngokukhawuleza, kwi usuku olunye okanye ezimbini. Inkqubo ye-nervous iphendula ngokukhawuleza kwi-stimuli entsha kuba ukukhula kunye nomjikelezo wokubuyisela ufutshane kakhulu.
Ukuba siza kuva imiphumo yomsebenzi weenduli, amandla emisipha kunye nomthamo we-anaerobic kuthatha ixesha elide ukuphuhliswa ngenxa yemfuno enzima emzimbeni kunye nexesha elithathayo ukuba imicu yemisipha ibuyele emva kweeseshoni ezinzulu. Ngoko ke, ziyafuneka phakathi kweentsuku ezimbini ukuya kwezine ukufumana zonke izibonelelo zokuzilolonga kwekhono le-anaerobic.
Kugqatso lomdyarho, izibonelelo ziqala ukubonakala phakathi Iintsuku ezi-7 ne-10. Umjikelo wokubuyisela emva kokuhamba kwesantya ngokukhawuleza, okusivumela ukuba sizuze inzuzo yoqeqesho malunga neveki.
Ukuba sifuna ukwazi ukuba kuya kusithatha ixesha elingakanani ukuqaphela utshintsho lomzimba, kufuneka sihlalutye ixesha esilinikezela kulo mdlalo. Ukuba siyenza rhoqo, kunokwenzeka ukuba uqaphele utshintsho lobuhle ngaphantsi kwenyanga. Ukongeza, uphuculo lwangaphakathi luqala ukusuka kusuku lokuqala sigqibe kwelokuba siphume imizuzu embalwa.
Contraindications ukubaleka yonke imihla
Ngaphandle kokuba ngumsebenzi we-cardiovascular ophucula impilo yethu, ukubaleka kunokuba namanqaku angalunganga. Qiniseka ukuba ulungelelanisa inkqubo yesiqhelo kwimeko yakho yomzimba kwaye uqaphele ezi ngozi zilandelayo.
Iingxaki ezidibeneyo kunye nokulimala kwempembelelo
Izithonga eziphindaphindiweyo zithatha ixesha labo (zombini ixesha elifutshane kunye nexesha elide) emathanjeni. Ngokukodwa kumalungu afana nedolo, elinokuthi lichaphazeleke kakhulu kukwenzakala. Ukugijima rhoqo kuya kuqinisa i-skeleton, kodwa ngokulinganayo, ukuba uhlala ugijima kwiindlela zokuhamba, ugqoke izicathulo ezingafanelekanga okanye ugxininise kwiindlela ezide endleleni, unokuzilimaza.
Kucetyiswa ukuba uqale kancinci kunye neempahla ezifanelekileyo kunye nezicathulo. Qinisekisa ukuba unonyawo oluhle kwaye amaqatha akho afunxa impembelelo kakuhle. Ukuze ube nolwazi oluyimfuneko, unokuya kwiklinikhi ekhethekileyo kuhlalutyo lwe-biomechanical yonyawo.
ukwenzakala okugqithisileyo
Olunye lolona monzakalo luxhaphakileyo olunxulumene nokubaleka lunokuba:
- I-Achilles tendinitis: ukuvuvukala kwethenda edibanisa ithole nesithende
- I-Plantar fasciitis irritation ye-band ye-connective tissue phakathi kwesithende kunye ne-forefoot
- I-Shin splints yintlungu okanye ukuvuvukala kwemisipha okanye i-tendon ecaleni kwe-shin
- Ukuqina kwe-ITB Syndrome kunye nokudumba kwe-IT band, ibhande elishinyeneyo lezicubu ezihamba ngaphandle kwethanga, ukusuka esinqeni ukuya edolweni.
- I-Patellofemoral pain syndrome ukucaphuka kwe-cartilage engaphantsi kwe-kneecap okanye i-tendon ephantsi, eyaziwa ngokuba yidolo lomgijimi.
Iyadika
Ukukhwela iindlela ezifanayo iveki emva kweveki kuyadika. Ukuzivocavoca ngaphandle kwenjongo (ngokungafaniyo nokugijima ngexesha lomdlalo webhola ekhatywayo okanye umdlalo) akunanjongo. Mhlawumbi sisingxengxezo esilungileyo sokuhlala usebenza kwaye ulahle usuku olunzima.
Ukubaleka kunokukruqula kuba ngokwemvelo ngumsebenzi ophindaphindwayo. Nangona kunjalo, ngokutshintsha iindlela, imigama kunye neeseshini zoqeqesho, uqeqesho kunye nabahlobo okanye uwedwa akufuneki kukhokelele kwi-monotony.
Ibangela ukungalingani emzimbeni
Uninzi lweembaleki zinokungalingani kwemisipha ngenxa yokuba zityeshela uqeqesho lomzimba ophezulu kwaye zivame ukukhetha ukubaleka ngakumbi. Ke ngoko, banokuba sesichengeni sokwenzakala kwaye ngokwesiqhelo babe namandla angaphezulu omzimba.
Iimbaleki ezininzi azilingani kunye nomzimba ongaphezulu obuthathaka. Ukugijima kwakha imilenze eyomeleleyo, kodwa bonke abagijimi kufuneka bachithe ixesha kwi-conditioning epheleleyo. Kubalulekile ukuphuhlisa amandla omzimba ophezulu kunye nokugcina ibhalansi ye-postural epheleleyo.
Usenokungabi bhetyebhetye kwaye ube nokwenzakala kwezihlunu
Isihloko esiphambili sencoko nakuwuphi na ubusuku beklabhu yokubaleka, okanye kumgca wokuqala walo naluphi na ugqatso, kukuba ngubani owenzakeleyo okwangoku, owonzakeleyo, kwaye ngubani obuya ekonzakeni. Ukwenzakala kunye nomsebenzi zihamba kunye.
Liyinene elokuba iimbaleki ezininzi zonzakala ngokungeyomfuneko. Kubalulekile ukulandela imigaqo yoqeqesho echanekileyo kwaye ugxininise kuqeqesho lokuguquguquka rhoqo. Ngokukodwa kuhlobo oludala lwembaleki yokuqinisekisa ukuba unokuqhubeka noqeqesho ngaphandle kwesithintelo.
Ukubaleka kunokuba yinto yokugula
Ukubaleka kakuhle kwenza igazi liqukuqele emithanjeni yakho, kuphucula umoya wakho, kwaye sisixhobo esikhulu sokulawula ubunzima. Yonke le miba ilungileyo ikwenza ufune ukuqhubeka uphinda amava. Oko kwenza ukuzibophelela kwexesha elide kwindlela yokuphila enempilo.
Iimbaleki zigxile kakhulu kwimayile yeveki. Kukho abo bangaze baphoswe yiseshoni yoqeqesho kwaye balawule usuku lwabo malunga noqeqesho loqeqesho ukuze balawule ngaphezu kwayo yonke enye into.
Ukubaleka ngumsebenzi othe kratya kwaye unokutsala abalinganiswa abacingayo. Ikwabonelela ngeenzuzo ezininzi ngokwasemzimbeni nangokwengqondo ngalo lonke ixesha ubaleka. Undoqo kukugcina ikhondo lakho likwimbono entle kwaye ulungelelene nobomi bakho bonke ukuze uphucule kunokuba ulawule.
ukusebenza okumileyo
Ukubaleka kuba lula kancinci okukhona sikwenza, kodwa njengalo naluphi na uhlobo lokuzilolonga, ukubaleka umgama ofanayo kunye nesantya yonke imihla kunokukhokelela kwithafa apho singenako ukuphucula isantya sethu okanye ukonyusa imayile yethu.
Ukuba sibaleka yonke imihla, kusenokwenzeka ukuba sisebenzisa imicu yemisipha ecothayo kwaye singaziqeqesheli ngokwaneleyo imicu yemisipha ekhawulezayo, kulapho amandla kunye nesantya ziya kuvela khona. Yintoni eya kuthi ekugqibeleni ikwenze imbaleki engcono kukongeza uqeqesho lwamandla kwindlela yakho. Siza kugxininisa kwi-quadriceps, i-hamstrings, i-glutes, imisipha yangaphakathi nangaphandle yethanga, kunye nesisu.
Ngaba wonke umntu angabaleka iikhilomitha ezi-5?
Uqeqesho kunye nokuqhuba i-5K akuyona nje indlela efanelekileyo yokuphucula impilo yakho; isenokubonelela ngomvuzo othe chatha kwinzame kunokuqeqeshwa kugqatso lomdyarho.
Ukugcina iimayile zakho kumzamo ophantsi kuza nenzuzo enye ephambili: ukunciphisa umngcipheko wokwenzakala. Ukulimala kudla ngokuhambelana nomthamo woqeqesho. Oko akuthethi ukuba awukwazi ukuqeqesha owenzakeleyo ngexesha le-5K, kodwa akunakwenzeka, ngakumbi ukuba unenkathalo malunga nokwandisa umgama kunye nobukhulu bakho.
Ngokugxila kwi-5K, siphucula izibonelelo zempilo kunye nokunciphisa ukwenzakala, kwaye ukuba siyathandabuza malunga noqeqesho, siyakwazi ukwandisa iinzuzo zempilo. Uqeqesho olunzulu lwe-5K luya kukusondeza kwisakhono sakho sebhayoloji sokuqina komzimba.
Ukukhetha le ndlela kuya kukuvumela ukuba ubaleke ngokulula ngeempelaveki zonke. Kwaye ukuba ugqatso aluhambi kakuhle, ungaphinda uzame kwimpelaveki elandelayo. Sisicwangciso esizinzileyo. Kunokuba unikel’ ingqalelo kwisiganeko esinye, uqeqesho lwakho lunokuba yinxalenye yobomi, oluphelelisa wena kunokuba lukugqwese.
Ngaba kulungile ukubaleka i-5 km ngemizuzu engama-30?
Nokuba asizange siqhube i-5K ngaphambili, sinokuba sempilweni kwiinyanga ezimbalwa ngokwenza uqeqesho olululo. Ukuba sibaleka ugqatso lwe-5K, kufuneka sonwabe nathi nokuba iziphumo zithini, kodwa kuyindalo ukufuna ukwazi ukuba ixesha lingaphezulu okanye lingaphantsi komndilili.
Izinto ezinje ngobudala, isini, kunye nenqanaba lokufaneleka zinokuchaphazela ixesha lakho le-5K. Iimbaleki ezininzi zigqibezela i-5K kwimizuzu engama-30 ukuya kwengama-40, kwaye iimbaleki ezininzi zaneliseka ngexesha labo ukuba lisondele kule benchmark. Kwelinye icala, abo bayenza ngeenyawo badla ngokuthabatha imizuzu engama-45 ukuya kwengama-60.
Ukuba sibaleka imayile malunga nemizuzu emi-5-6, sinokulindela ukuba ixesha lethu le-5K libe ngaphantsi okanye lijikeleze imizuzu engama-25. Nangona kunjalo, oku akulula ukuba abantu abaninzi bakufezekise, ke abaqalayo kufuneka bajolise ukubaleka imayile malunga nemizuzu esi-7-8.
Nini ukuthatha ikhefu?
Ukuba sigqiba kwelokuba sinokungenelwa kwiintsuku zokuphumla, ukuzicwangcisa ngobuchule konke esikufunayo. Ezona ntsuku zilungileyo zokuphumla ziya kuxhomekeka kuhlobo lwembaleki esiyilo, ixesha esiqhele ukubaleka ngalo (kwaye ixesha elingakanani), nokuba siziqeqeshela isiganeko esithile.
Ukuba kufuneka sibaleke iikhilomitha ezininzi ngeempelaveki, umzekelo, uMvulo unokuba lusuku oluhle lokuphumla. Ukuba siziqeqeshela ugqatso lomgama omde, njengogqatso lomgama omde, kwaye senza imitsi emide ngoMgqibelo, sinokufuna ukuphumla ngoLwesihlanu ukuze imilenze yethu ibe mitsha xa sibetha umzila.
Iintsuku zokuphumla zababaleki abatsha
Iingcali zihlala zicebisa abo baqalayo ukubaleka ngaphezulu kweentsuku ezintathu ukuya kwezine ngeveki. Siza kujolisa imizuzu engama-20 ukuya kwengama-30 ngeentsuku zomdyarho, iintsuku ezimbini ezingezizo ezomdyarho, kunye nosuku olunye ubuncinane lokuphumla ngeveki.
Njengoko sisakha amandla, isantya, kunye nomthamo we-aerobic, sinokuqala ngokuthe ngcembe ukongeza imitsi eyongezelelweyo kumsebenzi wokuzilolonga. Sinokufuna ukuqala ukubaleka yonke imihla. Oku kuya kusinika ixesha elininzi lokubuyisela ngelixa siphuhlisa umkhwa wokubaleka. Singathatha usuku olupheleleyo lokuphumla okanye senze omnye umsebenzi ngeentsuku ezingezizo.
Kodwa kwakhona simele silumke singavumeli ukuphumla kube sisingxengxezo sokungabaleki. Kuya kufuneka sibambelele kucwangciso olungaguquguqukiyo ukuba siza kufikelela usukelo lwethu loqeqesho size sifikelele kwinqanaba lokuba sempilweni esikunqwenelayo.
Iintsuku zokuphumla kubagijimi abanamava
Ukuba siyimbaleki enamava ngakumbi, usuku okanye ezimbini zokuphumla zifanele zanele ukuthintela ukwenzakala nokuchacha. Njengomthetho jikelele, siya kunciphisa umgama opheleleyo ukuba ungabi ngaphezu kweekhilomitha ezingama-20 ngeveki ukunciphisa umngcipheko wokwenzakala. Zonke ezi ngcebiso ziyahluka ngokwezakhono zomzimba zembaleki nganye.