Uqalile ukubaleka. Kuvakala kamnandi. Mhlawumbi kunzima kancinci, kodwa uyawuthanda umbono wokolula imilenze yakho kunye nokulayisha ifoto kwiinethiwekhi zakho zentlalo. Ude ucwangcise ukubhalisela ugqatso lomgama omfutshane. Ukhetho olulungile! I-5K ngumgama olungileyo kubo bobabini abaqalayo kunye neembaleki ezisekiweyo. Kumnandi kwaye kuyenzeka, kwaye ukuba ubuhamba, ubaleka, okanye utshintshanisa iintsuku ezimbini ukuya kwezintathu ngeveki ubuncinci iinyanga ezimbini, ulungile.
Ngokuqinisekileyo, ukwandisa i-mileage yakho kuya kuziva kunzima, kwaye kuya kubakho iintsuku ongazithandi ukubaleka, kodwa intlawulo yinyani, kwaye kungekhona nje i-T-shirt ye-sweat. Uqeqesho ngokwalo lubuyisela umva: uya kuziva usempilweni kwaye womelele kwaye uya kumangaliswa kukuba umgama okanye isantya ebesifudula sinzima siziva sikhululekile.
Inyathelo lakho lokuqala kukubhalisela ugqatso olukude ubuncinane kwiiveki ezintlanu. Oku kuya kukunika ixesha elaneleyo lokulandela inkqubo yoqeqesho esikubonisa yona ngezantsi.
Isicwangciso soQeqesho se-5K sabaqalayo
Injongo yakho kukugqiba i-5K yakho yokuqala. Uya kuziva ngathi ulungile ukuba ububaleka, uhamba, okanye utshintshanisa zombini ukuya kweentsuku ezintathu ngeveki ubuncinci iinyanga ezimbini.
Sithini isicwangciso sokuqhuba?
Zine iintsuku zomdyarho, kukho usuku lokuphumla okanye loqeqesho phakathi. Ishedyuli nganye yolunye usuku inciphisa umngcipheko wokwenzakala kwaye inika ikhefu lengqondo. Iintsuku ezijikelezayo zikwaqinisekisa ukuba iintsuku zakho zokuphumla ziwela phakathi evekini nangeempelaveki, ngoko ke isicwangciso sinokuwulungiselela umsebenzi wakho nobomi basekhaya.
Kungcono ukulandela isicwangciso ngokugqibeleleyo, ngaphandle kokuzama ukutshintsha iintsuku ngokulandelelana okanye ukutsiba ukuqhubela phambili ngenxa yokulahleka usuku. Kubalulekile ukuqhubeka nokwandisa imizuzu ngokuthe ngcembe. Nangona sinemvakalelo yokukwazi ukonyusa imizuzu engaphezulu ngosuku olunye, kulula ukuyenza ngokwesicwangciso sokubaleka.
ixesha vs iikhilomitha
Kulula ukubeka ixesha lokubaleka kwakho kunokubeka ixesha lemayile yakho, ke umsebenzi wosuku lweveki wenziwa yiwotshi. Ukubaleka ngeCawe kukwiikhilomitha ukuze uqalise ukufumana umbono wesantya sakho ngekhilomitha. Uqeqesho olulolu hlobo lukwangabakhi bokuzithemba. Ukwazi ukuba ubaleke kangakanani na kunika isiqinisekiso sokuba ungawugubungela umgama ngosuku lomdyarho.
Akukho mfuneko yokuba uxhonywe kwiinombolo. Kukulungele ukumamela umzimba kunye nenkqubela phambili kwi-adaptation de ube unokunyamezela ukubaleka imizuzu emininzi ngokulandelelana. Njengoko iiveki zihamba, ixesha lomdyarho liya kuba ngcono.
Ukufudumeza/Ukupholisa
Ukubaleka ngakunye kuqala ngemizuzu emihlanu yokuhamba ngokukhawuleza kwaye kuphele ngemizuzu emihlanu yokuhamba lula. Uya kuhendeka ukuba utsibe oku, kodwa ungakwenzi! Ukuzifudumeza kunye nokupholisa ngokukhuselekileyo kwenza umzimba wakho ungene kwaye uphume kwimithambo. Bakwanyusa ixesha lakho lonke loqeqesho, nto leyo inceda ukwakha amandla oza kuwadinga ngosuku lomdyarho.
Kuyo yomibini le mizuzu, ugqatso alufanele lube lugqabhuko-dubulo okanye lubenzulu. Kumalunga nokusebenza kunye nokukhulula izihlunu, ungabathatheli kuqeqesho olugqithisileyo. Jog imizuzu embalwa kwaye emva koko uphucule isantya kwiseshoni yokuqhuba.
Isetyenziswa njani le khalenda yoqeqesho?
Nje ukuba uprinte ikhalenda yakho yoqeqesho kwaye uyithumele kwindawo oya kuyijonga yonke imihla ukuze uzikhumbuze ukuba uhlale usendleleni, uya kufuna umbono omncinci wokuba ungayisebenzisa njani yonke le misebenzi kwindlela yakho yemihla ngemihla. Nantsi inkcazo yeentlobo eziphambili zokuzilolonga kunye namanye amacebiso okufumana okuninzi kukuzivocavoca kwakho.
ubunzulu/isantya
Konke ukubaleka kufuneka kwenziwe ngomzamo olula: isantya sokuthetha, i-60 ukuya kwi-65 ipesenti yezinga eliphezulu lokubetha kwentliziyo, okanye i-5 kwisikali se-excursion rate (1 ukuya kwi-10). Ukubaleka ngokukhawuleza nangakumbi kwandisa umngcipheko wokwenzakala. Sebenzisa ukubaleka kwakho kokuqala ukwakha amandla, kwaye ke ukuba uyafuna ungaqala ukudlala ngesantya.
Nangona kunjalo, njengoko isicwangciso esisebenzayo sabaqalayo, kuyacetyiswa ukuba uhambe kancinci kwaye uzolile. Njengoko sifumana amava nokuzithemba, siya kukwazi ukunyusa ugqatso nesantya sogqatso.
Baleka uhambe
Kwiiveki ezimbini zokuqala, ukuzilolonga kuyatshintshana ukubaleka nomzuzu omnye wokuhamba. Ke "2 x 5 minute run, 1 minute walk" ithetha ukuba uya kubaleka imizuzu emi-5, uhambe u-1, uphinde uphinde. Ngokufanayo, "3 x 5" kuthetha ukuba uyenza kathathu.
Musa ukujonga ikhefu lokuhamba njengesiphakamiso esibuthathaka. Phantse i-80 pesenti yeembaleki zonzakele, kwaye ikhefu lokuhamba sisixhobo sobuchule bokwakha umgama ngokukhuselekileyo. Ukongeza, benza uhlengahlengiso ekusebenzeni lula kwaye kube mnandi ngakumbi.
Ukubaleka ngokulula kunye nokusebenza ixesha elide
Ukuzilolonga okulula kukubaleka okuzinzileyo kwenziwa ngesantya esikhululekileyo. Ukuba unobunzima bokugqiba umthambo wakho, thoba isantya.
Endaweni yoko, imitsi emide yakha isiseko sokubaleka komgama: ukunyamezela. Zilolona qeqesho lubalulekileyo lweembaleki ezindleleni. Ukuba awuhlali kufutshane nendlela yokuhamba enemayile eziphawulwe kuyo, jonga umgama ngeeMephu zikaGoogle okanye usebenzise i-app yeemayile.
Ukuphumla/uQeqesho oluMnqamlezo
Iintsuku zokuphumla ziintsuku zokuphumla (akukho qeqesho). Uqeqesho olunqamlezayo lukhetho. Unokwenza i-yoga, ukuqubha, ibhayisekile, ukuya kwindawo yokuzivocavoca, okanye nayiphi na enye imithambo oyithandayo. Umthambo owongezelelekileyo uya konyusa ukubaleka kwakho, yenza nje kube lula ngosuku olungaphambi kokuba ubaleke ixesha elide ukuze ungaqalisi esi sitshixo sokuzilolonga udiniwe.
Nangona kunjalo, ukuphumla ngokupheleleyo kubaluleke kakhulu ukuze izihlunu zibuyele ngokupheleleyo. Kwimeko yabaqalayo, izihlunu zabo azisetyenziswanga kuxinzelelo olukhulu kunye nomsebenzi. Ngoko ke, kucetyiswa ukuba wenze iintsuku zokuphumla ngokupheleleyo kwaye ulale ngokufanelekileyo ebusuku.
Ngeentsuku zeveki
Izicwangciso ziyatshintsha ngamanye amaxesha. Ukuba ufuna ukuhlengahlengisa iintsuku zakho zoqeqesho, yenza njalo. Ukutshintsha nje iintsuku uye phambili okanye ubuye umva, okanye wenze konke okusemandleni akho ukunamathela kwishedyuli yolunye usuku.
Nangona kunjalo, musa ukutshintsha iodolo okanye utsibe iintsuku ezibekiweyo. Ukuba awukwazi ukuqeqesha iintsuku ezintathu zilandelelana, qala apho ubuyeke khona. Akukhuthazwa ukuba wenze i-jump yeentsuku ezintathu ngenxa yokuba umzimba wethu awuyi kulungelelanisa ngokuchanekileyo kwaye awuyi kuqaphela ukuqhubela phambili.