Usuqalile ukugijima. Kuzwakala kumnandi. Mhlawumbe kunzima, kodwa uyawuthanda umqondo wokwelula imilenze yakho nokulayisha isithombe kumanethiwekhi wakho omphakathi. Uhlela nokubhalisela umjaho wamabanga amafushane. Ukukhetha okuhle! I-5K iyibanga elihle kubo bobabili abaqalayo nabasubathi asebekhulile. Kuyajabulisa futhi kuyenzeka, futhi uma ubuhamba, ugijima, noma ushintshanisa izinsuku ezimbili kuya kwezintathu ngeviki okungenani izinyanga ezimbili, usulungile.
Impela, ukwandisa imayela lakho kuzozizwa kunzima, futhi kuzoba nezinsuku ongazithandi ukugijima, kodwa inkokhelo ingokoqobo, hhayi nje isikibha esijulukayo. Ukuqeqeshwa ngokwako kuyabuyisela: uzozizwa uqina futhi unamandla futhi uzomangala ukuthi ibanga noma ijubane obekukade linzima empeleni uzizwa unethezekile.
Isinyathelo sakho sokuqala ukubhalisela umjaho osekusele okungenani amasonto amahlanu. Lokhu kuzokunika isikhathi esanele sokulandela uhlelo lokuqeqesha esikubonisa lona ngezansi.
Uhlelo Lokuqeqesha lwe-5K lwabaqalayo
Umgomo wakho uwukuqeda u-5K wakho wokuqala. Uzozizwa sengathi usulungile uma ubugijima, uhamba, noma ushintshanisa kokubili izinsuku ezintathu kuya kwezintathu ngesonto okungenani izinyanga ezimbili.
Luyini uhlelo lokusebenza?
Kunezinsuku ezine zomjaho, kukhona usuku lokuphumula noma lokuqeqeshwa okuphambanayo phakathi. Uhlelo lwazo zonke ezinye izinsuku lunciphisa ingozi yokulimala futhi lunikeze ikhefu lengqondo. Izinsuku ezishintshayo ziphinde ziqinisekise ukuthi izinsuku zakho zokuphumula ziwela phakathi nesonto nangezimpelaviki, ngakho uhlelo lungakwazi ukuhambisana nomsebenzi wakho nempilo yasekhaya.
Kungcono ukulandela uhlelo ngokuphelele, ngaphandle kokuzama ukushintsha izinsuku ngokulandelana noma weqe ukuqhubeka ngokuphuthelwa usuku. Kubalulekile ukuqhubeka nokwandisa amaminithi ngokuqhubekayo. Nakuba sinomuzwa wokukwazi ukwandisa amaminithi amaningi ngosuku olulodwa, kulula ukukwenza ngokohlelo olusebenzayo.
isikhathi vs amakhilomitha
Kulula ukubeka isikhathi sokugijima kwakho kunokubeka isikhathi imayela lakho, ngakho ukujima kwaphakathi neviki kwenziwa ngewashi. Ukugijima kwangeSonto kungamakhilomitha ngakho ungaqala ukuthola umbono wejubane lakho ngekhilomitha. Ukuqeqeshwa kwalolu hlobo kubuye kube okwakha ukuzethemba. Ukwazi ukuthi ugijime ibanga elingakanani kunikeza isiqinisekiso sokuthi ungakwazi ukuvala ibanga ngosuku lomjaho.
Asikho isidingo sokuvalelwa izinombolo. Kulula ukulalela umzimba futhi uthuthuke ekuzivumelaniseni kuze kube yilapho ukwazi ukubekezelela ukugijima imizuzu embalwa ilandelana. Njengoba amasonto eqhubeka, isikhathi somjaho sizoba ngcono.
Ukushisisa/Ukupholisa
Ukugijima ngakunye kuqala ngemizuzu emihlanu yokuhamba ngokushesha futhi kugcina ngemizuzu emihlanu yokuhamba kalula. Uzolingeka ukuthi weqe lokhu, kodwa ungakwenzi! Ukufudumala nokupholisa umzimba ngokuphepha kwenza umzimba wakho ungene futhi uphume emsebenzini. Ziphinde zikhuphule isikhathi sakho sokuqeqeshwa sisonke, esiza ukwakha amandla oyowadinga ngosuku lomjaho.
Kuzo zombili izikhathi, umjaho akufanele uqhume noma ushube. Kumayelana nokwenza kusebenze futhi kuphumuze imisipha, hhayi ukuyiyisa ekuqeqesheni ngokweqile. Jog imizuzu embalwa bese uthuthukisa isivinini kuseshini yokugijima.
Isetshenziswa kanjani leli khalenda lokuqeqesha?
Uma usunekhalenda lakho lokuqeqesha eliphrintiwe futhi ulithumele endaweni ethile ozolibheka nsuku zonke ukuze uzikhumbuze ukuthi uhlale usendleleni, uzofuna umbono omncane wokuthi ungakusebenzisa kanjani konke lokhu kuzivocavoca esimisweni sakho sansuku zonke. Nakhu ukuhlukaniswa kwezinhlobo eziyinhloko zokujima namanye amathiphu okuthola okuningi ekuzilolongeni kwakho.
umfutho/ijubane
Konke ukugijima kufanele kwenziwe ngomzamo olula: ijubane lokukhuluma, amaphesenti angama-60 kuye kwangama-65 okushaya kwenhliziyo okukhulu, noma ama-5 esikalini sezinga lohambo olucatshangwayo (1 kuya ku-10). Ukugijima ngokushesha nakakhudlwana kwandisa ingozi yokulimala. Sebenzisa ukugijima kwakho kokuqala ukwakha amandla, bese uma ufuna ungaqala ukudlala ngesivinini.
Kodwa-ke, njengoba kuwuhlelo olusebenzayo lwabaqalayo, kunconywa ukuthi uhambe kancane futhi ngokuzolile. Njengoba sizuza ulwazi nokuzethemba, sizokwazi ukukhulisa umfutho nejubane lomjaho.
Gijima uhambe
Emavikini amabili okuqala, ukujima kuyashintshana ngokugijima nomzuzu owodwa wokuhamba. Ngakho-ke "ugijima imizuzu emi-2 x 5, ukuhamba iminithi elingu-1" kusho ukuthi uzogijima imizuzu emi-5, uhambe u-1, bese uyaphinda. Ngokufanayo, "3 x 5" kusho ukuthi ukwenza izikhathi ezintathu.
Ungabheki amakhefu okuhamba njengesiphakamiso esibuthakathaka. Cishe amaphesenti angu-80 abagijimi alimele, futhi amakhefu okuhamba ngezinyawo ayithuluzi lamasu okwakha ibanga ngokuphepha. Futhi, benza ukulungisa ekusebenzeni kube lula futhi kube mnandi kakhulu.
Ukugijima okulula nokugijima isikhathi eside
Ukujima okugijima okulula kuwukugijima okuzinzile okwenziwa ngejubane elinethezekile. Uma unesikhathi esinzima ukuqeda ukujima kwakho, yehlisa ijubane.
Kunalokho, ukugijima okude kwakha isisekelo sokugijima ibanga: ukubekezela. Bawukuqeqeshwa okubaluleke kakhulu kwabagijimi bomgwaqo. Uma ungahlali eduze kwendlela yokuhamba enamamayela amakwe kuyo, kala ibanga nge-Google Amamephu noma sebenzisa uhlelo lokusebenza lwamamayela.
Ukuphumula/Ukuqeqeshwa Okuphambanayo
Izinsuku zokuphumula ziyizinsuku zokuphumula (akukho ukuqeqeshwa). Ukuqeqeshwa kwesiphambano kuyinketho. Ungenza i-yoga, ukubhukuda, ibhayisikili, ukuya ejimini, nanoma yikuphi ukuvivinya umzimba okuthandayo. Ukuvivinya umzimba okwengeziwe kuzothuthukisa ukugijima kwakho, vele ukwenze kube lula ngosuku olungaphambi kwesikhathi eside ukuze ungaqali lo khiye wokujima ukhathele.
Kodwa-ke, ukuphumula okuphelele kuyadingeka kakhulu ukuze imisipha ilulame ngokugcwele. Endabeni yabaqalayo, imisipha yabo ayisetshenziselwa ukucindezela okukhulu nomsebenzi. Ngakho-ke, kunconywa ukwenza izinsuku zokuphumula okuphelele nokulala kahle ebusuku.
Izinsuku zamasonto
Izinhlelo ziyashintsha kwesinye isikhathi. Uma udinga ukuhlela kabusha izinsuku zakho zokuqeqesha, yenza kanjalo. Vele uhambise izinsuku uye phambili noma uzibuyisele emuva, noma wenze okusemandleni akho ukunamathela kuhlelo lwazo zonke ezinye izinsuku.
Nokho, ungalishintshi i-oda noma weqe izinsuku ezimisiwe. Uma ungakwazi ukuqeqesha izinsuku ezintathu zilandelana, qala lapho ugcine khona. Akunconywa ukwenza i-jump yezinsuku ezintathu ngoba umzimba wethu ngeke uguqule ngendlela efanele futhi ngeke uqaphele ukuqhubeka.