Main > Ukuqeqesha > Uhlelo lwamaviki angu-16 loqeqesho lokuqeqeshwa kwabaqalayo lwamasonto ayi-16 - isixazululo se

Uhlelo lwamaviki angu-16 loqeqesho lokuqeqeshwa kwabaqalayo lwamasonto ayi-16 - isixazululo se

Ngingaziqeqesha isitimela semarathon emasontweni ayi-16?

Lokhu16-ukuqeqeshwa kwesontouhlelo kuhloswe ngalo kubantu abangahle babe batsha ku-uhhafu wemarathon, kepha sebegijimile futhi bafuna ukuqeda ibanga le-13.1-mile (21.1km) ngaphansi kwe-2hr 15min. Lolu hlelo lwakhiwe ngumqeqeshi osebenzayo kanye nomsunguli we-Advent Running James Poole futhi lubandakanya ukugijima kane noma kahlanu aisonto.



Uma uqeqeshela uhhafu wemarathon unezinhloso ezintathu eziyinhloko, eyodwa ofuna ukuyakha amandla anele ukumboza ibanga - ufuna ukufika lapho ngokungazelele futhi ube mithathu, ufuna ukuhlala ungalimele futhi lokho kuhlelwe isikhathi esengeziwe okuvele ukuthi khombisa ukuthi ulusizo Inhloso yohlelo lokuqeqesha ukuqinisekisa ukuthi wenza konke ukuqeqeshwa okudingekayo futhi ulungiselela usuku lomjaho, kodwa futhi nokuqinisekisa ukuthi awuzivocavoca umzimba kakhulu futhi uyawuqeda umzimba. Iqiniso Ukulungiselela i-marathon yesigamu kuthatha okungaphezulu kokugijima ibanga elide. Into embi kunazo zonke ongayenza ukuzivocavoca ngokumane ugijime ngangokunokwenzeka, sonke isikhathi sokuzivocavoca.

Akukhona nje ukuthi lolu hlobo lokuqeqeshwa okuphindaphindwayo alusebenzi kahle, kungenzeka kakhulu ukulimaza ababambezela lapho ukuqeqeshwa kwabo kuhluka ukhiye oyimfihlo wokusebenza kahle futhi nokugwema ukulimala, ofuna ukukwenza ukwenza ukuqeqeshwa kwakho ngaleyo ndlela uhlele izindlela ezahlukene isebenza masonto onke, kanye nokuqeqeshwa okuphambanisayo nokuqeqeshwa kwamandla, ake singene emininingwaneni esangulukile kuqala, yiziphi amayunithi wokugijima okufanele uwenze masonto onke ngokufanele ukuthi ufuna ukugijima ama-run amathathu ahlukene ngesonto esikhaleni noma e-Heilbrun ngejubane elilodwa futhi gijimisana nabo isikhawu noma ukushesha, ukuzikhandla okukhulu okwenziwe ngokuqhuma okufishane ngamakhefu phakathi. Isibonelo kungaba ama-sprints wamamitha angama-200, agijime ngokushesha okukhulu ngamakhefu angama-200 emitha, noma esinye isibonelo kungaba ukugibela igquma elifushane ngokushesha okukhulu bese ubuyela emuva phansi futhi. Umqondo walokhu kuzivocavoca ukwakha isivinini sakho, amandla akho emisipheni yemilenze yakho nokuqina komzimba wakho.

Lokhu kugijima kuzoshesha ngokwedlulele futhi kufanele kudlule imizuzu eyi-15 kuye kwengu-20 kuphela, bese kuthi ukugijima kwe-Atempo ibanga eliphakathi okushesha kancane kunokugijima kwakho okude akuhambanga ngendlela obungathanda ngayo kuma-run wakho wamabanga amade, lawa ukugijima kwesikhashana kuvame ukwenziwa ngohlobo oluthile lwepiramidi engathi shu, ngakho-ke ngisho ukuthi uzoqala ngejubane elinethezekile, bese kuthi njalo isigamu sekhilomitha noma u-0.3 wemayela Khuphula ijubane lakho kancane uze ufike kuvuthondaba, bese wehlise kancane kancane isivinini ngasekupheleni kokugijima. Sekukonke, lawa ma-runs kufanele ahlale cishe amakhilomitha ama-4 kuye kwayi-6, noma amamayela angaba ngu-3 ngebanga lakho eliphelele, lesikhathi sokuzivocavoca - awudingi ukukhuphula ibanga lala ma-run njengoba kumayelana nokwenza ngcono isivinini sakho nokuqina komzimba wakho wenza isonto ngalinye elenziwayo lizoba lide, lihambe kancane.



Lokhu ukugijima lapho unyusa khona ibanga futhi uzilungiselele ngokwengqondo nangokomzimba ukuze ubalekele kude. Ngokungafani nokunye ukugijima, ijubane lalokhu kuqeqeshwa koqeqesho lizohamba kancane kunomgomo wakho wejubane lomjaho. Ngesikhathi sokugijima, ufuna ukuqinisekisa ukuthi ungaphefumula kahle futhi ube nezingxoxo ezithile eziyisisekelo ngesikhathi sokugijima.

Icebo elijwayelekile ukucula i-chorus yengoma ngenkathi ugijima futhi ungakhathazeki ngokufinyelela umgomo wakho, futhi lokho kungokwakho okunye ukuqeqeshwa lapho, ngenkathi wakha ijubane lakho nokuqina komzimba uzokuvumela ukuthi kusebenze ngokushesha ngaphandle ukuzikhandla, ngakho-ke ngamafuphi lawa ma-runs amathathu wokuqeqesha ozowenza masonto onke isikhawu usebenze ukugijima kwesikhashana nokuhamba isikhathi eside lapho kufanele khona, ukuthi kukhulunywe ngakho ekuqaleni, nakho kufanelekile ekuqeqeshweni kwesiphambano nasekuqeqesheni amandla, ngakho-ke empeleni uhlela konke engithanda ukukwenza nalokho engikuncomayo ukuhlanganisa ukuqeqeshwa kwe-cardio namandla ukukukhombisa ukuthi ngiqonde ukuthini. Ake sibheke isonto lami lokuzivocavoca, ngiqale ngoMsombuluko, bese ngenza isikhawu sami noma ukugijima kwesithende, lokhu kuvivinya umzimba kuthatha imizuzu eyi-15 noma engama-20 bese ngiyakuhlanganisa nemizuzu engama-30 yokuqeqeshwa kwamandla ngoLwesibili, nginosuku lokuphumula, bese kuthi ngoLwesithathu ngenze i-tempo run ethatha cishe imizuzu engama-30 bese ngiyakuhlanganisa nemizuzu engama-20 kuye kwangama-30 yokuqeqeshwa amandla ngoLwesine ngenza ukuqeqeshwa okuphambene inqobo nje uma imilenze nomzimba wami kungakhathali kakhulu futhi lokho kufaka ukuqeqeshwa kwamandla inothi eseceleni, ukuqeqeshwa okuphambene akufani nokuzivocavoca amandla nginezinye izindatshana esiteshini sami lapho ngiya khona kulowo mehluko, kepha njengokuphinda kusheshe, ukuqeqeshwa okuphambanayo kungenye indlela yokuqeqeshwa kwe-cardio yomzimba wakho okungasebenzi , ngakho-ke okuthile okufana nokuhamba ngebhayisikili noma ukubhukuda noma ukusebenzisa isithuthuthu noma kungaba amaSteppers ekubaleni lokuzivocavoca njengokuziqeqesha bese kuthi ngoLwesihlanu ngibe nosuku lokuphumula ngoSat. mday ngenza umsebenzi wami omude lesi yisikhathi kuphela engihlangana ngaphandle kokuqeqeshwa kwamandla ngoba kuthatha isikhathi esiningi futhi ekugcineni ngamaSonto ngiyaphumula noma ngenze ukuqeqeshwa okulula noma kokululama ekupheleni kwesonto bese ngilungiselela umzimba wami isonto elizayo kwezokuqeqeshwa, leli isonto lami lokuqeqeshwa ngilungiselela i-marathon yesigamu futhi bengikwenza lokhu isikhathi esingaphezu kwamasonto ayi-12 kuwebhusayithi yami ungalanda inguqulo ye-PDF yalolu hlelo ezokuvumela ukuthi ulungise ukugijima ukuze kufane nejubane ijubane lakho lokuqeqeshwa futhi ngifaka isixhumanisi futhi engeza kulokho encazelweni engezansi nakuwebhusayithi yami ungathola futhi uhlelo lokuqeqesha amandla esihlabathi njengohlelo lokuqeqeshwa kwamandla we-marathon olukhula nalolu hlelo, ngakho-ke yile ndatshana.

Ngiyethemba kube wusizo uma unemibuzo ngicela uphawule ngezansi futhi ngizoqiniseka ukuthi ngizokuphendula futhi ngiyabonga futhi ngokubuka, igama lami ngingu-Elaina Kennedy futhi sizokubona esihlokweni esilandelayo

Kufanele ngiqale ukuqeqeshwa isikhathi esingakanani ngaphambi komugqa wemarathon?



Lindelaozochitha isikhathi NgakhoAmasonto ayi-12 kuya kwayi-14ukuqeqeshwauma ungakaze usebenzise i-uhhafu-marathonfuthi njengamanje ugijima ngaphansi kwamamayela ayi-10 isonto ngalinye. Kufanele uhlele ukugijima okungenani kathathu ngesonto ekuqaleni futhi okungenani amahlandla amane ngesonto njengokwakhoukuqeqeshwakuyaqhubeka.26 2021.

Ngingaziqeqesha isitimela semarathon ezinyangeni ezine?

Abagijimi abanolwazi oluningi bazovame ukuqala kwaboukuqeqeshwaOkweuhhafu wemarathonnabaneizinyangaukuhamba. Uma usaqala, bekufanele ngabe usebenzise i-inyanganoma amabili ngaphambi kokwakha izinga lakho lokuqina nokuqina. Lokhuinyangakufanele ubheke ukuthola imininingwane ethile ngeukuqeqeshwafuthi wandise umfutho.

Kufanele kanjani ukuthi isitimela esiqalayo semarathon yesigamu?

Ukhiye wokuphumelelaukuqeqeshwa uhhafu wemarathonuhlala efaka amamayela weviki anele ukuze umzimba wakho ujwayele ukugijima isikhathi eside. Abagijimi abasha bangaqala ngokungena ngemvume ngamamayela ayi-10 kuye kwayi-15 ngeviki bese kancane kancane bakhe kube yiviki eliphakeme lamamayela angama-25 kuye kwangama-30.17. 2021.

Kufanele ugijime amamayela ayi-13 ngaphambi kwesigamu semarathon?



WenaAkudingekiGijima13.1IzinkulungwanekwezokuQeqesha

Ukulungela umjaho ngokomzimba,wenaUngabamba iqhaza isikhathi esideuyagijimaokupheleleAmamayela ayi-13noma ngaphezulu, kephawenaakudingeki. Umawenacangijimanomagijima/ hamba ibanga elingamamayela ayi-10,kumeleukwazi ukuqeda ngokuphepha nangokunethezeka iuhhafu-marathon.

Ngisiphi isikhathi esifanelekile semarathon yesigamu?

Ukuqalisa ihora elingaphansi kwe-2 noma u-1: 59: 59uhhafu-marathonkusho ukugcina ijubane elijwayelekile lemizuzu eyi-9: 09 imayela ngalinye, okubhekwa njenge-uhhafu ohloniphekile-isikhathi se-marathonphakathi kwabagijimi. Abagijimi abancintisana kakhulu bahlose izinhloso ezinzima, njengehora eli-1 nemizuzu engama-30uhhafu-marathon(6:51 amaminithi ngejubane lemayela noma ngokushesha).

Ngabe ukuqhuba umjaho wamamitha uhhafu kuyamangaza?

Eqinisweni, ngesikhathi esanele nokuqeqeshwa okungaguquguquki, noma ngubani angathatha amamayela ayi-13.1.Kugijimiswa umncintiswano wemarathonkuyintokuyakhangaisitatimende esingephikwe ukuthi ungumgijimi. Kuhlola ukukhuthazela kwakho, ukuqina, ukuqina, nejubane lakho. Kepha akuyona into efana nokufuna ngokugcwelemarathon.

Ngabe ukhona ongakwenza uhhafu wemarathon?

AkudingekiGijima13.1 amamayela ekuqeqesheni

Kepha lokhu akulona iqiniso. Ukuze uzilungiselele ngokomncintiswano, wenacaniqhaza ekugijimeni isikhathi eside okuhlanganisa amamayela ayi-13 noma ngaphezulu, kepha akudingeki. Uma uingagijimanomagijima/ hamba ibanga lamamayela ayi-10, kufanele ukwazi ukuqeda ngokuphepha nangokunethezeka auhhafu-marathon.

Ngabe oqalayo angakwazi yini ukugijimisa imarathon yesigamu?

Iningi lezinhlelo ze-C25K zikuthatha zisuka ku-zero ziye kumamayela ama-3 emasontweni ayisishiyagalombili. Ngemuva kokufinyelela amamayela ama-3, zinike okungenani amaviki awu-12 ukuqeqesha amamayela ayi-13.1. Sekukonke, leli yiviki lama-20 likauhhafu wemarathonukuqeqeshwa. Futhi yebo, uma uyi-oqalayo, wenacanqala kusuka kokungenalutho bese usebenza kuze kufike ku-uhhafu wemarathonngaphansi kwezinyanga eziyisithupha.

Kubi yini ukugijima isigamu semarathon?

Ithiphu ephezulu: ungasheshiuhhafu wemarathonukuqeqeshwa! Ngokujabulisayo, ukulimala akuvamileuhhafu wemarathonabagijimi. Kephawenaungahle ube nezinkinga zomzimba eziphansi, kufaka phakathi ama-shin splints, i-plantar fasciitis, noma ubuhlungu bemisipha kumathole akho, imisipha, noma ama-quads. Ubuhlungu bemisipha bungelashwa ngokuphumula nangokunwebeka kahle.

Zingaki izinsuku ngesonto zokuqeqesha uhhafu wemarathon?

Ukusabalala ngaphezu kwezinyanga ezine esikhundleni sezintathu, lolu hlelo lokuqeqesha lwenzelwe abagijimi asebeke bagijima isigamu semarathon futhi badinga uhlelo lokuqeqeshwa olungangena esimisweni esimatasa - ngezinsuku ezine zokuziqeqesha isonto ngalinye uma kuqhathaniswa nesihlanu.

Yini okufanele ngiyenze kuhlelo lwami lokuqeqeshwa kwemarathon lwamaviki ayi-16?

UKUQEQESHWA KOKUQEQESHWA KWESIPHAMBANO - Ngenhloso yalolu hlelo lokuqeqesha, ukuqeqeshwa okuphambene kufanele kube ukuvivinya ngamandla Zama ukuluka emisebenzini efana nokuhamba ngebhayisikili kalula, i-yoga emnene, noma ukubhukuda ukukhuthaza ukutakula. I-EZ Runs - Njengoba kuzwakala nje, lawa ma-run akufanele azizwe eyinselelo eyeqile.

Yiluphi uhlelo oluhle kakhulu lokuqeqesha amasonto ayi-14?

Abagijimi abaqalayo nabanolwazi bangasebenzisa bobabili lolu hlelo lokuqeqeshwa lwamaviki awu-14, oluqala ngokunensa ngama-run amane kuphela ngeviki bese lukhuphukela ezinsukwini ezinhlanu kamuva ohlelweni.

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