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Uhlelo lokuqeqeshwa kwamabhayisikili - imibuzo nezimpendulo ezibalwe kuhlu

Mangaki amahora ngesonto okufanele ngiwajikelezele ukuqeqeshwa?

Ngobaabagibeli bamabhayisikiliuvame ukugibela u-20-30amahora ngesonto. Abagibeliukuqeqeshwayemicimbi ye-ultramarathon ingahle ingene ngaphezulu. Ama-racers okuzijabulisa (isigaba 3, 4, 5 namakhosi) imvamisa afaka cishe ama-10 masonto onkeamahora, noma ngabe abanye bathola ngekhwalithi engu-5 noma engu-7amahorauma imicimbi yabo imifushane.



Ngakho-ke izinzuzo zenzani empeleni? (umculo onamahloni) Yebo, ukuze senze lokho kudingeka sibheke ikhalenda eligcwele lomjaho. Abanye ochwepheshe bagibela wonke ama-Grand Tours izinsuku ezingama-60 kuya kwezingu-90 ngonyaka. Ezinye izinzuzo zingagibela kancane, izinsuku ezingama-40 kuye kwezingama-70, ezibandakanya ikakhulukazi ezakudala zosuku olulodwa noma izinhlanga ezincane zezinsuku ezine kuya kwezingu-10 kuyo yonke inkathi.

Abagibeli abaningi bazoncintisana endaweni ethambile, engenamagquma, kuyilapho isibalo esikhulu sabo sizoncintisana ezintabeni ezinamagquma ezinesihluku. Ukuphendula lo mbuzo, benzani ochwepheshe empeleni? Akulula kangako. Benza okuhlukahlukene konke.

Kodwa-ke, kunento eyodwa efana ngayo: ubude besikhathi. Imicimbi eminingi yobungcweti yokuhamba ngamabhayisikili ihlala amahora amane kuya kwayisithupha noma amakhilomitha ayi-180 kuye kwangama-260. Ngakho-ke uchwepheshe kufanele aqeqeshele ukukhuthazela okuhle ezindaweni ezahlukahlukene.



Abanye abashayeli bakulungele ukugijima futhi badinga ukukunaka kakhulu ekuziqeqesheni kwabo kanti abanye banekhono le-cl. izoba imbind ngakho-ke idinga ukugxila kakhulu kuyo. Ezinye izindima zabashayeli kuzoba ukusebenzela iqembu futhi ngeke bavame ukujaha ukunqoba bona ngokwabo.

Ngakho-ke, ukuqeqeshwa kwakho kufanele kuhlangabezane nezidingo nezidingo ezibandakanya lokhu. (i-jazz ethambile) Izinzuzo kumele ziqeqeshwe malini? Yebo, lokho kuya ngokuthi bakusiphi isikhathi phakathi nenkathi. Ngenkathi izinhlanga zingabalwa njengokuqeqeshwa, zinomthelela ekuziqeqesheni emzimbeni, ngakho-ke kungaba ngezikhathi eziphakeme uProfessional angahle angadingi ukufaka ukuqeqeshwa okwengeziwe ngokugxila ekutholeni nhlobo.

Okubi ngalokhu, kunjalo, ukuthi kwesinye isikhathi kufanele utshale amahora ebhayisikili Bheka amasonto abuyela emuva emuva wamahora angama-30 kuye kwangama-40 ekuqeqesheni ibhayisikili phakathi nesikhathi sonke sokwakha. Kuphakathi kwezindawo zokujaha noma ngesikhathi sasebusika. Uyayikhumbula iNyanga Yezilwane kaChris Reams eStrava? Wasebenza kuphi cishe amahora angama-140 namakhilomitha angama-4,400? lena inyanga yesilo, ngokwanoma ngubani igcizelela umthwalo omkhulu womshayeli oyingcweti ukuze asinde isizini yomjaho ezingeni eliphezulu ngokuphelele. (i-jazz ethambile) Ngakho-ke kungani ubuhle kufanele buqeqeshwe nhlobo? Impela ungakwazi ukuhlala phansi uphumule? banamakhono amahle kakhulu.



Mhlawumbe ngisho nje ukuthi ngisebenza kanzima futhi ngizinikele. Angilingabazi ithalente, kepha ayikho indlela yokufinyelela ezingeni eliphezulu ngaphandle kokwenza umsebenzi onzima ngesikhathi esithile. Izinsuku ezilandelanayo zokuqeqeshwa zisiza ukuthuthukisa ukuvumelana kokusebenza.

Bathuthukisa izikhathi zokuLulama nokumelana nokukhathala. Izikhathi phakathi kwalokhu kuzivocavoca kuzosiza ekwakheni amandla nokuqina kwe-aerobic okudingekayo ukugcina ibhayisikili lihamba ngamandla amakhulu, futhi izikhathi eziphindaphindwayo zizosiza ekuhlinzekeni ukumelana nokukhathala kwemisipha ebhayisikili ukuthuthukisa abaqeqeshiwe? Yebo, kukhona lapho ubuhle balo mdlalo. Ebangeni elifanele nangezikhathi ezithile zonyaka, uchwepheshe angaqeqesha cishe noma kuphi.

amabhayisikili akudala

Isibonelo ezintabeni. Kuzoba nezikhathi zonyaka lapho uchwepheshe edinga ukuya endaweni ethile ukuyoziqeqesha. Mhlawumbe kuzoba inkampu ephakeme noma i-recon yama-Classics aseBelgium.



Mhlawumbe udinga imigwaqo ebabazekayo yokuqeqeshwa kwe-sprint noma uma ungumqansa kufanele uye ezintabeni ukuze uzimisele ngokukhuphuka intaba, izikhathi eziphikisana namandla adonsela phansi, kepha kukonke uchwepheshe angakwazi ukuguquguquka uma kukhulunywa ngokukhetha ukuzivocavoca kuphi kodwa-ke, uzothola ukuthi uchwepheshe cishe kungenzeka njalo lapho eya esimweni sezulu esifudumele, nesomile, ngoba ngubani ngempela ofuna ukuba manzi nokubanda lapho kungadingeki ngempela. (i-jazz ethambile) Yinye into eqinisekile, lezi zinzuzo zokuhamba ngebhayisikili kakhulu, kepha kukhona okunye ezikwenzayo? Kuya ngesimo. Abanye abashayeli bazofunga ngezikhathi ezengeziwe zamandla nezimo zokuzivocavoca ejimini noma esikoleni sezemidlalo.

Lokhu kubonakala sengathi kuyathandwa lapho kubuya ekulimaleni noma kuzanywa ukuvimbela ukulimala nokwakha imisipha. Abanye bangakhetha ukuqina ngokwengeziwe ngokubheka ukubhukuda, ukugijima, noma ukushushuluza ezweni eliwela izwe. Kuyaqabukela ukuthola uchwepheshe ongenaso okungenani esinye isitolo sokulungiselela ukuqina komzimba, kepha cishe kufakwe ohlelweni olwakhiwe kahle, oluhlelekile. (i-jazz ethambile) (uyabubula ngenxa yobuhlungu) Izinzuzo ngokusobala ziqeqesha amahora amade, anzima, kepha ngabe lokho kusho ukuthi kufanele? Angicabangi kanjalo.

Ngaphandle kokuthi uhlela ukujaha umcimbi wezemidlalo wezinsuku eziyisikhombisa noma okufana nalokho, mhlawumbe akukufanele ukuqeqeshwa njengochwepheshe - esikhundleni salokho, thatha izimiso esizithinte lapha namuhla uzisebenzise kubhayisikili lakho. Lokhu kukunikeza uhlelo lokuqeqesha olucatshangelwe kahle, oluhlelekile nezinzuzo kulo. Le ndatshana ikunikeze ukuqonda okungcono kokuthi kungani ubuhle buqeqesha ngendlela abenza ngayo.

Ukuze uthole amaphutha wezemidlalo ayisithupha okufanele uwagweme, chofoza lapha, kodwa sinikeze izithupha kuqala.

Isitimela esiqala kanjani kufanele sihambe kanjani ngebhayisikili?

Uhlelo Lokuqeqeshwa KwamabhayisikilingobaAbaqalayo
  1. Amaviki amabili okuqala asemayelana nokubambaukuhamba ngebhayisikili, ngakho-ke qala ngemijikelezo embalwa yemizuzu eyi-10 ekuphumeni kokuqala kokuqala, uqede ngomjikelezo wemizuzu engama-20 ngempelasonto.
  2. Phinda Isonto 1.
  3. Umjikelezo wemizuzu engu-15 kuye kwengu-20 ezinsukwini zakho zokuqala ezimbili ozabelwe.

Uma ufuna ukuqala ngebhayisikili futhi kunamakhono ambalwa ayisisekelo oyofuna ukuwahlanganisa. - Namuhla sizonamathela ezintweni eziyisisekelo, ngakho-ke uma uqala ukugibela ibhayisikili okokuqala-ke le yindatshana yakho. (Umculo wenjabulo) Ake siqale khona ekuqaleni.

Shayela okokuqala ngqa. Sizocabanga ukuthi ibhayisikili lakho lisethwe ngosayizi wakho futhi konke sekumi ngomumo. Ngemuva kwalokho ufuna ukubeka ibhayisikili lakho ngamasentimitha ayi-12 kude nonqenqema.

Lungisa ama-cranks akho ngokuhlakanipha. Sincoma isikhundla sehora lesithathu leLegis yakho oyithandayo. Unjalo nje, bese ubamba izibambo kanye nesali, uncike ibhayisikili ngakuwe, susa isandla sakho esihlalweni bese ujikisa umlenze wakho phambili.

Manje bamba amabhuleki womabili, uzinzise isisindo sakho phezu kwebhayisikili, beka unyawo lwakho oluhle kunyawo lokuqala, bhekisa umhlane wakho esihlalweni, ubheke ehlombe lakho ukuhlola isiminyaminya, futhi usulungele ukuhamba. Ngakho-ke cindezela kulayini wakho wangaphambili m. Gcina ibhalansi ekhululekile phezu kwebhayisikili. (umculo ojabulisayo) - Manje njengoba sesiphumile futhi kuyisikhathi esihle sokuqala ukucabanga ukuthi singama kanjani.

Manje leli yikhono elibaluleke kakhulu ukudayela kulo, ikakhulukazi ukuthi ungamisa kanjani ngokulawula. Lokhu kunganwetshwa nangesikhathi nokushintshashintsha kwezwi. I-braking force idluliselwa ikakhulukazi ngesondo langaphambili.

Ungakuhlola lokhu ngokuhamba eduze kwebhayisikili lakho bese uwafaka ngokugcwele amabhuleki angemuva. Bona ukuthi kwenzekani ngomculo ongemuva) Manje phinda lokhu ngokusebenzisa ngokugcwele ukubopha ngaphambili. Kwenzekani? Ingemuva lebhayisikili lizoqala ukusuka phansi, okusho ukuthi ngeke usakwazi ukusebenzisa noma iyiphi ibhuleki esondweni langemuva.

Kulungile, lokho kweqile. Kodwa izimiso ezifanayo ziyasebenza. Uma ufuna ukwehlisa ijubane, ukuqonda kahle amabhuleki akho angaphambili kubaluleke kakhulu.

Manje ukuzijwayeza kwenza kuphelele. Kepha ukuvumelana nesikhathi nebanga okudingayo ukumisa kubaluleke kakhulu ekuzijabuliseni, ngokushesha, nangokunethezeka. (Chofoza amasondo amabhayisikili) Qhubeka uzijwayeze ukuthambekela okuningi okuhlukahlukene nezindawo ezihlukile zomgwaqo ngangokunokwenzeka ukuze wazi ukuthi insizakalo ngayinye ikunikeza ukubambelela okungakanani - futhi lokho kusiholela entweni ongafuna ukuyisebenzisa ngamasu akho amabhuleki lapho udinga khona ibhayisikili, kodwa kubalulekile ukuthi ukuthole kahle.

Qala ngokugcina isisindo sakho phezu kwesondo ngoba lokhu kuzokunika ukubambeka okuhle emgwaqeni. Ukuze wenze lokhu, ufuna ukubeka umlenze wakho wangaphandle phansi futhi ubeke isisindo ngengalo yakho yangaphandle. Futhi lokho kuzokusiza ukuthi ujike.

Ngokufanelekile, ungakujwayeza kude netraffic, njengasepaki enkulu yokupaka, bese ungenza eziyisishiyagalombili njengoba sengizokukhombisa. (Umculo we-Upbeat) Futhi-ke lokho ofuna ukukwenza lapho ushesha ngaphandle kwejika, ufuna ukumela ukusheshisa okuphezulu. (umculo omnandi) - Ukuze wenze lokhu, umlenze wakho oholayo owehlayo uyisikhundla sehora lesibili kuya kwelesithathu, mane ushelele phambili esihlalweni, ubambe izibambo ngokuqinile kodwa ukhululeke lapho uvuka Ibhayisikili lihamba ngaphansi kwakho ngakho don zama ukuzama ukulwa nayo.

Le ndlela isetshenziswa kahle lapho kusheshiswa ukukhuphuka okufishane noma kugcinwa umfutho ekukhuphukeni okuyiqiniso. Singasebenzisa amandla angenakulinganiswa ngokwengeziwe kuma-pedals kunamaphesenti lapho sihleli khona. Lokhu ikakhulukazi kubangelwa amandla adonsela phansi.

Ukuma kungaba yindlela enhle yokunciphisa umthelela wemigwaqo enamagqubu futhi wenze ukuhamba kwakho kube ngokunethezeka. Futhi ngezikhathi ezithile, kungahle kukunikeze ukulawula okwengeziwe. (umculo ojabulisayo) Njenganoma iliphi ikhono lokuqala, sincoma ukuthi uthole indawo ethulile kude nethrafikhi. - Lawa ngamakhono ayisisekelo amahle kakhulu ukuze uqalise futhi nawo alungele ukuwazi kahle. - Uma uyijabulele le ndatshana futhi wayithola ilusizo, sinikeze isithupha esikhulu futhi ukuthola izindatshana zamakhono chofoza lapha ngezansi.

Kufanele ukwenze nini ukuqeqeshwa okuyisisekelo?

Ungaqalaukuqeqeshwa okuyisisekelonganoma yisiphi isikhathi nganoma yiliphi izinga lokuqina. Uma kushiwo lokho, uma unezinhloso ezizayo, uzofuna ukuhlela eyakhoukuqeqeshwa okuyisisekelongaphambi kwesikhathi ukuzeyenzaQiniseka ukuthi wenza yonke into ngesikhathi ukuze ufinyelele umcimbi wakho.Dis 22 2020

Ekuqaleni kwanoma yisiphi isikhathi sokuqeqeshwa, noma ngabe ungumgijimi onolwazi noma oqala phansi, umqondo obaluleke kakhulu okufanele usicabangele isikhathi sakho sokuqeqeshwa, futhi yisikhathi esizokususa esikhathini sokubuyiselwa. noma isigaba sokuhlala lapho ungazange ugijime kakhulu, kuze kube seqophelweni lokulungisa umzimba wakho ukuthi ubhekane nokuzivocavoca okuningana kakhulu okudingeka ukwenze, ngakho-ke kucishe kufane nokuthi ukuzivocavoca okuyisisekelo kungabizwa ukujima kokuzivocavoca futhi uh Ingxenye esemqoka yokuqeqeshwa okuyisisekelo ukuqongelela ngangokunokwenzeka, kepha ukwazi ukuphinda ululame.

Ngakho-ke umthetho ojwayelekile wesithupha ekuqeqeshweni okuyisisekelo akufanele ungeze ngaphezulu kwamaphesenti ayishumi noma ayishumi nanhlanu kumthamo wakho masonto onke. Into enhle mayelana nendlela yokugijima nokuhamba ngezinyawo ukuthi kwesinye isikhathi ungazedlula lezi zinombolo, ungathuthukisa imayela lakho mhlawumbe ngamaphesenti angama-2025 masonto onke. Musa ukulengiswa ekukhuphuleni imayela lakho esikhathini esingaphezu kwesonto.

Ungakala ngaphezu kwezinsuku eziyishumi noma ezimbili zamasonto futhi lokho kwaziwa njengokushintsha umjikelezo wakho olahlekile ukuzivumelanisa nohlobo lomsubathi oyikho. Kepha i-BaseRunning ngokuyisisekelo i-run elula, i-development run, futhi into ebaluleke kakhulu okufanele uyikhumbule lapho wenza lokhu kwe-BaseRunning yilokhu kutakula. Ngakho-ke uzama ukugijima kaningi ngangokunokwenzeka kepha usalulama bese uzama ukugijima ngangokunokwenzeka.

Umthetho omuhle wesithupha ukwazi lokhu uma ufuna ukuthuthukisa ifomu lakho lokugijima. Kuzoqhutshwa kaningi. Ngamanye amagama, imvamisa iyakhula, kepha uma ufuna ukuthola amandla athile bese uzama ukwakha kokukodwa kokuhamba kwesikhathi okude kwalawo ma-run amade, zama ukuthuthukisa le uh kancane kancane.

Uma kukhulunywa ngokuqalisa ukusebenza, kubalulekile ukukhumbula, uh gcina izinga lokushaya kwenhliziyo yakho liphansi, ngakho-ke gcina lokho kushaya kwenhliziyo endaweni ethile phakathi kwama-70 ngaphansi kwamaphesenti angama-70 akho ukushaya kwenhliziyo yakho, futhi phezulu gcina ukulondolozwa kwenhliziyo yakho..usebenzise kuphela ukuphumula kwenhliziyo yakho njengesici sakusihlwa se-equation, ngamanye amagama uthatha isilinganiso sakho senhliziyo esiphezulu, qiniseka ukuthi uthatha isilinganiso sakho sangempela senhliziyo.

Uyazi, lowo okuqaphele ekuzivocavoca okukhulu esikhathini esiseduze nokuzivocavoca kwakho okuyisisekelo, bese ususa ukushaya kwenhliziyo yakho okuphumule, okuyisilinganiso senhliziyo osithatha kuqala ekuseni lapho umuhle futhi ukhululekile kodwa uvuke ngokuphelele kusuka leyo nombolo yokushaya kwenhliziyo enkulu bese uyakuphindaphinda lokho ngephuzu lesikhombisa zero bese ufaka isilinganiso sokuphumula kwenhliziyo yakho emuva, ngakho-ke isibalo sibukeka kanjena, yisilinganiso senhliziyo yakho esikhulu kususa ukushaya kwenhliziyo yakho okuphumlile phindaphinda iqanda ukhombe isikhombisa bese ushintsha ukushaya kwenhliziyo yakho emuva ngemuva kwalokho futhi lokho kukunika umkhawulo omuhle ongaphezulu wokushaya kwenhliziyo yakho ukuze usebenze, uh ukuze ukwazi ukwenza lo msebenzi olula, noma ngabe awuyena umgijimi oshesha kakhulu ngisho ukubala ah ukuhamba ngezinyawo nokuhamba ngokushesha futhi futhi uhamba imizuzu engama-45 kuye kwengama-60 njengengxenye yale nqubo yokuqeqesha, ake sithi ukuhamba kwakho okulula kwe-L yimizuzu eyi-11 nge-mile noma imizuzu eyi-10 ngemayela up and starting at risk walk at 15 16 imizuzu engamashumi ayisithupha ngemayela ngalinye yi-goo impela d indlela yoku yandisa okwengeziwe isisekelo sakho.

Ukuthuthukiswa kokuqalisa Ukuqalisa kokusebenza kufanele kwenzeke isikhathi okungenani samaviki ama-4. Kepha uyazi? Kokunye ukugijima okuyisisekelo okuphakathi kuka-6 no-12 kuzokunikeza isisekelo esihle soqeqesho lwakho olulandelayo oluphakeme. Qaphela ukuthi umzimba wakho ululama kanjani.

Amadolo akho, amaqakala akho futhi ngokushesha futhi ngaleyo ndlela ungakwazi uh ukwandisa ngokucophelela ivolumu wena abagijimi be-marathon abaphezulu bagijima cishe ama-90 kuye amamayela ayi-120 ngesonto futhi ah abantu abaningi bakuthola lokho, uh . .. sebekhulile, baqala i i isikhathi sakho sokuthola okuncane, uma uthola amakhilomitha angama-60 kuye kwangama-80 ngesonto kunzima kakhulu Ukugijima amamayela angama-80 ngesonto, futhi kuhle kakhulu uma ufuna ukugijima amamayela angama-60 ngesonto noma ngaphezulu.

Cishe ufuna ukugijima 2 ngosuku ngesonto. Baningi abagijimi bami abebengagijima kanye ngoMsombuluko, mhlawumbe ama-run amabili ngoLwesibili, abagijime kancane ngoLwesithathu, ama-run amabili ngoLwesine. Ngemuva kwalokho senza usuku lokuphumula ngoLwesihlanu, senze umsebenzi osezingeni eliphezulu ngoMgqibelo ekuseni bese lokhu uh ukugijima okuphakathi ngoMgqibelo ntambama bese kuthi leyo ndlela ende ngeSonto engaba indlela yokuhlela isonto bese uyigcoba Vula lokho bese uzobona uma uqala ukufaka umsebenzi wekhwalithi akulula kangako ukugcina ivolumu ikhuphukile ngakho-ke qaphela lapho uxhumana nayo.

Ngabe imizuzu engama-30 yokuhamba ngebhayisikili ngosuku yanele?

Ukuhamba ngebhayisikilikwandisa ukukhuthazela kwakho ngaphakathi nangaphandle kwe-ibhayisikili

Ukuzivocavoca kuibhayisikiliokungenaniImizuzu engama-30ukuusukukuzokwakha ukukhuthazela kwakho kwenhliziyo nemisipha. Ngokubeka umzamo ongaguquguquki, uzobona ukuthuthuka kumandla akho e-aerobic, okukuvumelaibhayisikiliisikhathi eside noma ukugibela okukhulu.

Ukugibela amahhashi kungathatha zonke izinhlobo zobukhulu nosayizi, kepha uma ucindezelwe isikhathi, ungahamba kahle ngemizuzu engama-30. Sicabange ukuthi sizozama bese sibona ukuthi singakuthola yini ukuhamba kahle ngesigamu nje sehora, thatha inhlolovo kuhlelo lokusebenza lwe-gcn olugibela oluthandayo. Njengoba izimo zingafani kunoma ngubani, sizokukhombisa izibonelo zangempela zempilo zalokho thina njengabongameli be-gcm esikwenzayo lapho sinemizuzu engama-30 kuphela yokwenza izicathulo ze-itapenlets gocycling imizuzu engama-30 engeyona ende yokugibela umgwaqo.

Ngicabange ukuthi kungangithatha imizuzu engama-30 ukuthi ngiphume emnyango ngiphethe igiya lami kwiMypike, obekungaba yinto engenamsebenzi kimi iseshini ehlonipheke ngempela emizuzwini engu-30 kwi-turbo ngokushintsha nokugeza ngemuva kweseshini emfushane ebabayo engama-2040s futhi Ngizomane ngikwenze lokhu kaningi ngangokunokwenzeka ngokufudumala nokwehlisa umoya ngakho ngicabanga ukuthi ngingenza amasethi ayi-10-15 engingawenza ukuze ngihleleke ngakho-ke ngizoya ngilungele ukulungisa igiya lami Ukulungela ukuhamba ngebhayisikili ngicabanga ukuthi le nto eshesha kunazo zonke engake ngayihamba emizuzwini engaphezu kwemibili edlule nesikhathi lapho ngichofoze egalaji isikhathi sami saqala i-wahoo yami kulungile ngakho-ke ngisebhayisikili kuthathe isikhashana bengilindele cishe imizuzu emine, kodwa Ngikhononda ngokuthi kufanele ngivule ngempela i-fan ngoba ngibona sengathi kuyashisa impela, ngakho-ke ngizokubheka lokho isikhathi eside, kulungile, ngakho-ke manje nginemizuzu emine nemizuzwana engama-30 ngingene ekufudumaleni kwami, mina ngicabange imizuzwana engama-20 ngaphambi kokuba ngiqale umzamo wami wokuqala, kulungile, manje sekuyithuba lami ngizizwa ngicindezelekile kancane ngiqonde ukuthi ngi h angikaze ngibe nokuzifudumeza okuhle engike ngaba nakho imizuzu eyi-10-15 enhle kepha yebo ngicabanga ukuthi sizongena kulezi zimpahla zokuqala ngizozithatha kalula kancane bese singena kuzo ngakho nginezine imizuzwana ngakho-ke kungcono ngihambe isikhathi esiningi angazi nakanye, ukuthi lusuku luni lweviki, ngakho-ke nginike imizuzu engama-30 futhi uyazi ukuthi kuzoba idili le-smash uma kubanda ngaphandle futhi angifuni ube ngaphandle ngikhona isikhathi eside kakhulu noma nginezinhlelo engizenzayo nomndeni. Ngiyazi ukuthi kufanele ngikwenze ngokushesha ngakho-ke ngivamise ukufaka isiminyaminya sezimoto ukuze ngingene endaweni, kufanele ngiguquke, kufanele siyishaye, kufanele sishaye igoli lapho ngiphuma emnyango, kungabi bikho budedengu Cishe ngembili kokuthathu imizuzu nje ukushaya izintambo ezisemilenzeni yami ukuze zifudumale, ngikhululeke ngebhayisikili bese ngishaya izinga lokushaya kwenhliziyo lika-120 kuye ku-140 imizuzu emihlanu ukuze nje ngihambe ngakho ngilungiselela ukuzivocavoca umzimba engingakwenza lokho ngomzuzwana, ngakho-ke sinemizuzu emithathu, ini ngicindezele isibali sikhathi ukuze ngisukume. Emizuzwini emihlanu ezayo ngifuna ukugcina i-cadence enhle, ephezulu angifuni ukucindezela kakhulu imisipha, ikakhulukazi uma ungenaso isikhathi esiningi, awufuni ukugxila ekwenzeni kahle iBiggear ukuze uthole izinga lokushaya kwenhliziyo liphezulu kakhulu ufuna i-cadence eyodwa eneqhwa gcina ijubane lakho ukusebenza okuphezulu ohlelweni lwe-cardiovascular akusho ukucindezela umzimba wonke oza kamuva ngemizuzu embalwa kufanelana nokuhamba ngemizuzu engama-30 kuzoba nzima, kodwa ngicabanga ukuthi kuyenzeka futhi ngifuna ukuthatha lokhu njengethuba lokuba nebhayisikili elihle nje, ngivule imilenze yami, ngivivinye amaphaphu ami, ngibe munye nemvelo, isikhathi esinokuthula phakathi kosuku lomsebenzi olunengcindezi mhlawumbe yebo izinsuku zami ukucindezela, kungcono, shintsha izingubo zakho.

Bamba kancane, awukho lapha, bheka eceleni okwesikhashana izigqoko zokuzivikela zobumfihlo zokuhlola, ngilungile, angisekho, ngiphume emnyango, ngiphume obala oh uzizwa kahle ngiphumile manje, kungithathe imizuzu emibili ukuzilungiselela ngoba nginqume konke lokho okugobhoza emnyango emnyango ngebhayisikili ngivumele imizuzu engu-13 yesikhathi sokushayela engizoyenza ngenye indlela emigwaqweni yangakithi, futhi ngikwenzile lokhu ngoba angifuni ukukhetha iluphu engaba yinde kunokuba ibukeka ephepheni, futhi futhi ngoba kusho ukuthi ngiyazi ukuthi kufanele ngijike ngibuye ukuze ngikwazi ukubuya ngesikhathi, ngakho-ke uma ngenza okungama-30 imizuzu? ngasikhathi sinye imizuzu engu-13 emuva leyo yimizuzu engama-26 isikhathi sokuhamba esiphelele ukuze nginayo leyo mizuzu emibili ukulungela ukuzilungiselela, nginike eminye imizuzu emibili ukushintsha ngemuva kwalokho ngoba nginomhlangano obaluleke kakhulu ngemuva kwalokho, ngakho-ke kufanele ngiqiniseke ukuthi ngiyathola emuva ngesikhathi ngakho wonke umuntu kufanele akwazi ukuhamba kahle ngezinga eliphezulu emizuzwini engama-20 imizuzu engama-26 yokushayela ngibalekele isigamu sehora ngehla ezicathulweni zebhayisikili kodwa anginandaba nginqume ukuthatha ingoma eyodwa mayelana nokubhala ngayo i ngathola izicathulo zebhayisikili ezimanzi ezimanzi futhi bekufuna ngempela ukuthi ngiculele i-bluesnow ukuzilolonga kwami ​​kwemizuzu engama-30, ngizophumela ngaphandle futhi ngenyukele emagqumeni ambalwa okugeza lapho ngihlala khona ngoba asondelene impela ngakho ngiyethemba ukuthi ngingenza okuhle Imizuzu eyi-10 yokuzikhandla kwe-vo2 max kuleli windi, yini okudingeka ngiyenze? ngoba kungithatha imizuzu eyi-10 ukuzilungiselela, ngakho-ke ngisalelwe yimizuzu engama-20 kuphela ukukhuphuka ama-inuti, isilinganiso sili-10, kunzima, kepha ngicabanga ukuthi ngingenza ama-reps amabili ahloniphekile lapha, cishe ama-watts angama-380 400 bese kuba yimizuzu eyi-10 leyo kulezi zinkulumo ze-vo2 max endstop ngangikwi-turbo 19 nemizuzu nohhafu manje ngayeka ukubala ukuthi mangaki imizamo engama-20 engiyenzile kodwa ngiqala ukuvuka ngiyafunga, ukushaya kwenhliziyo yami kuyanda, ngakho ngithola ukuzivocavoca okuhle ngicabanga ukuthi '' fitfive more in then that will mean other five minutes oh no have to cool down yes other five and then two minutes of cooldown ngempela vele ngiphendule imilenze yami ngibone ukuthi ngingakwazi yini ukuhamba ngemizuzu emithathu nje lokho kuzoba cishe yonke into kulungile ake senze umzamo othe xaxa engifisa ukuwenza manje, kepha bengisemgwaqeni imizuzu emnandi, elula eyishumi Ngempela, ngiye ngazenzela ngaphesheya kwalowo mzuzwana, ngenza impendulo yami yesibili futhi iwashi liyasebenza cishe imizuzu engama-26 okusho ukuthi nginemizuzu emine yokufika ekhaya futhi ngishintshe, lokho kuyisiphukuphuku umqondo oh godoh, kungcono ngijikilize kanjena ukuze kube kuhle phansi ngakho-ke ngeke ngibe semgibelweni wami imizuzu eyisikhombisa kepha ngicabange ukuthi ngivele ngime kancane ngoba ngithole amajikijolo amnandi amahle. Ngiqonde ukuthi ngivame ukuza lapha ekwindla ukuzobakhetha kusenesikhathi sonyaka ukuze ngibe neqiniso futhi ngivele ngababona lapha kufanele ngime ngibone ukuthi ngizovele ngizame abanamanzi kakhulu kodwa ngishaye kancane ngithukuthele kancane off ubungeke uhlale isikhashana amasonto amabili ngicabanga ukuthi kuhle ukwazi noma kunjalo ngigqabhuka kangcono ngoba ngandlela thile ngisebenzisa isikhathi esincane esiyigugu nginenhlanhla enkulu yokuba nalolu hambo olunamahloni ngesikhathi sekhefu lami lasemini, ukukutshela intaba Umqansa ungawuthathi kalula uze ufike maphakathi neMyride noCarrick esehembe futhi uqonde ebhulohweni elingaphezu komfula manje futhi njengoba ubona indawo enhle kakhulu evela lapha, umfula uvuvukele impela kufanele ngithi Sibe nemvula eningi ngakho-ke kubukeka kumnyama ikakhulukazi ngokukhethekile lesi sikebhe esimpofu sibe nengozi encane, ungacabangi ukuthi uthola uhambo lwesikebhe phakathi nohafu wehora oh ngilahlekile kancane, kungcono ngibuyele emuva ngoba kahle, imizila ikhuluma ngamasu futhi uma ngikhuluma iqiniso, ngithwele kancane kude ngoba bengisegqumeni le-downsiskin, kungithatha imizuzu engama-30 ukufika lapha futhi indlela ebuyayo ikhuphuka umqansa, lokhu akulona uhlelo lwami, angikaze ngicabange ngakho, angikakucabanganga nhlobo ngakho-ke kufanele Uma ngizokwenza lo mhlangano ngoba empeleni umhlangano obalulekile, hambisa imizuzu engama-30 kwenze kwalunga ngakho-ke ngisanda kuqeda lo musho umkhawulo wemizuzu emibili imizuzwana engama-30 edlule ngizowushaya kakhulu futhi ngizothatha ikhefu lemizuzu emibili lenza imizuzwana engama-30 konke kuphume, ngakho-ke imizuzu emibili yokuqala isiqediwe, manje nginemizuzu emibili mahhala futhi ngizovele ngipholise umoya, bese ngizophinda futhi, eminye imizuzu emibili. Ngize lapha kulo mgodi wesihlabathi wendawo ukuze nje ngizame kahle ukuthi kuyajabulisa futhi kube nokuzithokozisa okungekho emgwaqeni kimi ngakho-ke ngiyakujabulela ukuchitha imizuzu engama-30 yosuku lwami, mhlawumbe njengabaningi benu abasemgwaqweni Iphesenti akubalulekile, ngakho-ke ngisalelwe yimizuzwana engama-60 ukuphumula, khona-ke ngizokwenza eminye imizamo emibili yemizuzu emibili, bese ngenza nomsebenzi ongekho ebhayisikili, awuqale ngowesibili, asihambe isethi yesibili iqediwe, sineminye imizuzu emibili bese ngizokwenza isethi yami yokugcina yalezi zikhala ze-Vo2 ebengingenakho okuningi ukukhumbula lesi seshini sidinga imishini yami izicathulo zami ibhayisikili lami futhi ngikhohlwe umgodi wokushisela amathathu ngaphezulu ngingawenza ngokwengeziwe ngenze umzamo, lapho-ke ngingashayela phansi ngingahlala ngincoma ukufudumala kahle nokushaya ucingo oluhle noma kunini lapho wenza iseshini enjengale, kepha noma bengicabanga ukuthi ngikuqedile, kepha ngicacile yehlela emizuzwini engama-27 futhi ngivele ngabona ukuthi imizuzu emibili yokubanda ngemuva kweseshini enamandla kangaka ayide ngokwanele, imilenze yami isavutha, ukushaya kwenhliziyo yami kusesephakeme impela futhi uma ngehla emilenzeni manje imilenze yami izongizonda kusasa, ngakho-ke ngizohlala kwi-turbo okweminye imizuzu embalwa nje ukuze ngipholise kahle ukuze nginganikeli ' Angizange ngibe nobuhlungu kamuva, kepha ngacabangani, imizuzu emithathu ukuphuma nokugeza? futhi kuvele ukuthi angikuhlelelanga kahle ukuthi ngizothola kanzima ngangokunokwenzeka ukuze ngifike ekhaya ngiphikisana neHillah Power ukuze lezo zikhathi zenziwe, manje sekuyisikhathi sokwenza okuthile emsebenzini webhayisikili uma ngipaka ibhayisikili futhi manje ngizobamba eminye imizuzwana engama-20 ngakho-ke ngenkathi ngisebenza ukubuyela emuva manje ngizoqhubeka nalo mzamo, manje futhi, ngizizwa ngigula, ngakho konke lokho nginendawo engikuyo bukhoma ungalokothi uhambe angikaze ngikude kakhulu nasekhaya nginomzamo wokugcina engizowenza, ngizokwenza lokhu eceleni komgwaqo ngenkathi ngibuyela endlini yami Kulungile, manje imizuzwana engama-20 kwesokudla, ngikwazile ukuyivivinya umqansa futhi sengizongena ekhaya manje ngicabanga ukuthi ngicacile ukuthi nginezikhathi zokushayela ezinemizuzu engama-25 ngakho-ke nginemizuzu emithathu yokufika ekhaya, imizuzu emibili, ukushintsha, bese ngibuyele emuva ngisebenze engxenyeni yehora ngakho-ke manje ngiyathemba ukuthi ngizolibona edeskini lami ngakho-ke ngisanda kwenza umhlangano wami futhi kungenzeka ukuthi angizange ngithathe uhambo oluhle kakhulu, kepha uyazi ukuthi akunandaba ngoba mina ' m ukuphuma nginawo umoya ohlanzekile futhi ngiqeqeshwe kancane kungcono kunalutho kwesinye isikhathi empilweni asenzi okuthile ngoba asikwazi ukwenza konke esingathanda ukwenza lutho kunokwenza okuthile okuncane futhi uyazi, kwesinye isikhathi konke okumele ukwenze kulula ukuphuma lapho, ukusonteka imilenze yakho nokuzama futhi lokho kuyilungelo lomlingo ngakho-ke ngizobuyela emuva ngiyokwakha konke engizokugibela ukuze ngibuyele esihlalweni sami cishe imizuzu embalwa bese ngiyazi ukuthi sengivele ngenza ukufudumala kwemizuzu emithathu ngenza ijubane lami elincane ngenza imizuzu yami emibili kuya kwemizuzu emibili ukusuka ebhayisikilini ngigijime ngogijima manje ngizoba ic h do a sprint ambalwa okugcina ukuqeda lokhu kokugcina eyodwa ngakho-ke yimizuzu engu-3 0 nami ebukeka sengathi ungagxuma uphume lapho uyenze uzozizwa ungcono uzothola igazi ligeleza ebuchosheni bakho uzozizwa uhle kakhulu uzozwa kahle unokuthile okuncane kungcono kunokuthile kunakho konke okuhlale kushiwo ukuzijabulisa, qiniseka, ngiyabonga ngokubabheka bonke.

Ngiyethemba ukujabulele lokhu futhi ngiyethemba ukuthi kukugqugquzele ukuthi ugibele ibhayisikili lakho futhi ujabulele lokhu kugibela okuncane, kepha sicela usazise kumazwana angezansi uma unentandokazi yeminsalo emincane oyithandayo ongayenza? yenza noma uqeqesho oluthandayo noma uhambo oluncane oluthandayo emigwaqweni yasemaphandleni njengami ngingathanda ukuzwa kuwe njengathi sonke futhi sicela usazise endaweni yokuphawula engezansi lapho sizokubona ngokucophelela kungekudala, ngiyabonga ngokubheka wonke umuntu futhi sijabule ukugibela

Ngabe ungalahla amafutha esiswini ngokuhamba ngebhayisikili?

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Ungalahlekelwa isisindo esingakanani imizuzu engu-30 ngosuku?

IHarvard Medical School ibika umuntu ongamakhilogremu ayi-155canshisa ama-calories angama-260 agibele umsebenziibhayisikilingoba njeImizuzu engama-30. Umuntu ongamakhilogremu ayi-125ngabebashise ama-calories angama-210 ekusebenzeni okufanayo, ngenkathi umuntu ongamakhilogremu angu-185ngabeashise ama-calories angu-311.Ephreli 27 2019

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Kuze kube nini ukuqeqeshwa okuyisisekelo?

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Ingabe ukuhamba kancane ngebhayisikili kuyasha?

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Uhlelo lokuqeqeshwa oluyisisekelo, olwenziwe ngokubambisana neVeloptima ne-InPursuit Coaching, lunamasonto ayi-12 ubude futhi lunikeza izikhathi ezi-3-5 zasendlini zasendlini ukukusiza wakhe isisekelo sokuqeqesha esifanelekile.

Iyiphi ingxenye engcono kakhulu yohlelo lokuqeqesha abagibeli bamabhayisikili?

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