Maitiro Ekudzidzisa kwe5K: Kubva Vatangi kuenda Kumhando Yekumhanya
Zvemukati
- Chirongwa chevatangi
- Mubhedha kuna 5K
- Kudzidziswa mumavhiki maviri
- Kudzidziswa mumwedzi mumwe kana kupfuura
- Chirongwa chevamiririri vepakati
- Chirongwa chevamhanyi vemberi
- Treadmill vs. kunze
- Yekutsika
- Kunze
- Matipi emunhu wese
- Nzira yekunamatira nayo
- Chinokosha
Kudzidziswa kwe5K mujaho kunoda kuronga uye kugadzirira vese vane mwaka mamhanyi uye avo vanogadzirira kumhanya kwavo kwekutanga. Zvinoenderana nezvido zvako pamwe nezvinhu zvakaita sechiitiko chako, hutano hwemuviri, uye zvinangwa.
Pamwe pamwe nekuwedzera yako mileage, iwe unofanirwa kusanganisira kuyambuka-kudzidziswa, iyo inogona kuve nekushambira, kuchovha bhasikoro, kana simba rekudzidzisa Kana kumhanya isiri yako forte, unogona kumhanya-kufamba kana kufamba mujaho.
Kazhinji, iwe unogona kugadzirira iyo 5K mukati memasvondo mana chero bedzi iwe uchikwana zvine mutsindo paunotanga kudzidziswa. Izvo zvinokwanisika kudzidzisa mune mashoma seane mavhiki maviri kana wanga uchimhanya kazhinji kwemwedzi mishoma.
Pazasi pane mashoma sampuro zvirongwa zvekutangisa iwe. Nemhando dzakasiyana-siyana dzehurongwa dziripo, unogona kusarudza imwe yekutevera kana kusanganisa mashoma kuti ugadzire yako.
Chirongwa chevatangi
Kana iwe uri wekutanga, mhanya kanokwana mashoma pavhiki mumwedzi miviri inotungamira kumakwikwi e5K. Zvisinei, zvinokwanisika kuti ugadzirire kunyange munguva shoma kana iwe uchitomhanya nguva dzose.
Chero nzira, iwe uchazoda kushanda pakuwedzera chinhambwe uye kusimba kwekumhanya kwako.
Pamatanho ese, zvakanaka kumhanya-kufamba kana kufamba zvakanyanya sezvaunoda, kunyanya paunotanga kudzidza kwako. Izvi zvinogona kusanganisira maminetsi akati wandei ekumhanya achiteverwa neminiti yekufamba, kana kutevera kutenderera kwekumhanya kwemasekondi gumi nemashanu kusvika makumi matatu uye kufamba kwemasekondi makumi matatu kusvika makumi mana.
Paunenge uchinzwa kugadzirira, iwe unogona kuwedzera mune matekiniki senge chinguva, tempo, uye gomo kudzidziswa.
Mubhedha kuna 5K
Kana iwe uri mutsva mukusimba kana kumhanya, tanga neiyi 5-vhiki chirongwa, zvishoma nezvishoma kuwedzera kusimba kwekumhanya kwako.
| Zuva 1 | 15-25 maminetsi (kufamba nekukurumidza, kumhanya nyore) |
|---|---|
| Zuva 2 | Zorora |
| Zuva 3 | 10-25 maminetsi (kufamba nekukurumidza, kumhanya nyore) |
| Zuva 4 | Zorora kana kuyambuka-chitima |
| Zuva 5 | 15-25 maminetsi (kufamba nekukurumidza, kumhanya nyore) |
| Zuva 6 | Zorora kana nyore muchinjikwa-chitima |
| Zuva 7 | 1-3 mamaira kumhanya |
Kudzidziswa mumavhiki maviri
Kana wanga uchidzidzira kanenge kakati wandei pasvondo kwemwedzi mishoma, unogona kukwira che5K mukati memasvondo maviri nechirongwa ichi.
| Zuva 1 | Maminetsi makumi maviri nemakumi matatu ekumhanya |
|---|---|
| Zuva 2 | Zorora kana kuyambuka-chitima |
| Zuva 3 | 25-30 miniti kumhanya |
| Zuva 4 | Zorora |
| Zuva 5 | Maminetsi makumi maviri nemakumi matatu ekumhanya |
| Zuva 6 | Zorora kana kuyambuka-chitima |
| Zuva 7 | 2-3 maira kumhanya |
Kudzidziswa mumwedzi mumwe kana kupfuura
Ichi chirongwa chekudzidzisa chinopa vanotangisa nguva yakati wandei kuti vapinde muchimiro.
| Zuva 1 | Mhanya maminetsi 10-30, famba 1 miniti (1-3 nguva) |
|---|---|
| Zuva 2 | Zorora, pfuura-chitima, kana kufamba kwemaminetsi makumi matatu |
| Zuva 3 | Mhanya maminetsi 10-25, famba 1 miniti (1-3 nguva) |
| Zuva 4 | Zorora kana kufamba kwemaminitsi makumi matatu |
| Zuva 5 | Mhanya 2-4 mamaira |
| Zuva 6 | Zorora kana kuyambuka-chitima |
| Zuva 7 | Zorora |
Chirongwa chevamiririri vepakati
Kana iwe uri wepakati mumhanyi, iwe unotove uine zvishoma ruzivo pasi pebhandi rako uye wakasununguka kumhanya madaro marefu.
Tevedzera chirongwa ichi kana iwe watomhanya angangoita gumi nemashanu mamaira pavhiki.
| Zuva 1 | Maminetsi makumi matatu nemakumi mana emuchinjikwa kana zororo |
|---|---|
| Zuva 2 | 25-30 miniti tempo inomhanya uye 2-3 makomo anodzokorora |
| Zuva 3 | 30 maminetsi echinjiko-chitima kana zororo |
| Zuva 4 | Maminetsi mana ku5K kuyedza uye 2 maminetsi ari nyore kumhanya, 3-4 nguva |
| Zuva 5 | Zorora |
| Zuva 6 | 5-6 mamaira kumhanya |
| Zuva 7 | 3-mamaira nyore kumhanya |
Chirongwa chevamhanyi vemberi
Kana iwe uri mumhanyi wepamberi uyo anomhanya anodarika makumi maviri mamaira pasvondo, iwe unogona kunge uchiisa maziso ako pakupedzisa pamusoro pezera rako rezera kana mujaho wese.
Iwe uchazoda kushanda pakuvaka yako kumhanya, kusimba, uye kutsungirira kweinokwana mavhiki mana.
| Zuva 1 | Maminetsi makumi matatu kusvika kumakumi mashanu nemashanu emuchinjikwa kana zororo |
|---|---|
| Zuva 2 | 25-30 miniti tempo inomhanya uye 2-4 makomo anodzokorora |
| Zuva 3 | 3-4 maira nyore kumhanya |
| Zuva 4 | Maminitsi mashanu pa5K kuyedza (3-5 nguva) |
| Zuva 5 | Zorora |
| Zuva 6 | 7-8 mamaira kumhanya |
| Zuva 7 | 3-mamaira nyore kumhanya |
Treadmill vs. kunze
Ose ari maviri anomhanyisa pane yekutsika-tsika uye kumhanyira kunze anogona kukupa iwe wepamusoro-kusimba kurovedza apo iwe unodzidzira iyo 5K.
Ivo vaviri vane zvayakanakira nezvayakaipira, izvo zvaunogona kuyera uchipesana nezvaunoda uye zvaunoda.
Yekutsika
Treadmill kudzidziswa kwakanakira kana iwe uine mamiriro ekunze asina kunaka kana uchida kungo tarisa chete pakuvandudza yako yemoyo kugwinya. Iwe unowana iyo bhenefiti yekumhanya pane inoteedzana pasina kunetsa muviri wako nekumhanyisa kudzika.
Pane yekutsika-tsika, zviri nyore kuteedzera kure kwako uye nhanho. Uyezve, zviri nyore, zvichikubvumidza kuti umhanye kunzvimbo yekurovedza muviri kana mukunyaradza kweimba yako.
Iyo yakakwenenzverwa pamusoro inotora kuvhunduka uye iri nyore pane ako majoini pane yakaoma nzvimbo, asi kukuvara kuchiri kugona.
Kunze
Kurovedza kunze kunokutendera kuti uve nekugadzikana uye kugadzikana kwekupedzisira paunenge uchimhanya pamhando dzakasiyana dzenzvimbo uye kufamba nenzira dzakasiyana siyana, izvo zvinobatsira kana uchimhanya mujaho wemumugwagwa.
Pfungwa, zvinonyanya kunakidza, izvo zvinobatsira kusimudzira pfungwa dzako apo iwe paunotora mune zvinotaridzika uye ruzha rwepasi rakakukomberedza.
Kumhanyira kunze kunokutendera kuti uwane mabhenefiti ekuve mune zvakasikwa, izvo zvinogona kunge zviri mweya wekufema kana iwe ukapedza yakawanda nguva mukati.
Kunyangwe iwe uchimhanya mumamiriro ekunze asina kukwana, iwo mukana wakanaka wekubvumira muviri wako mukana wekugadzirisa tembiricha yako uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge
Matipi emunhu wese
Kurovedza kwe5K mukana wakanaka kwazvo wekuita shanduko ine hutano kune yako maitiro ayo anozokutsigira mune ako magariro zvibodzwa uye hupenyu hwese.
Pazasi pane mamwe matipi anogona kupihwa nemumwe munhu:
- Pfeka chinhu chakakodzera. Iva nechero 1 shangu dzakapfekedzwa-shangu uye mashoma seti ehembe dzakanaka, dzakakodzera-mbatya. Pfekai zvipfeko izvo zvatove zvakasakara muzuva remujaho.
- Ita inodziya uye itonhorere pasi. Nguva dzose sanganisira ingangoita maminetsi mashanu kudziya uye kutonhorera pasi, izvo zvinogona kusanganisira kufamba kuri nyore kana kukurumidza pamwe nekutambanudza zvine simba.
- Ita zvekufamba. Sarudza nhanho yakasununguka uye yeuka kuti iwe unogona kugara uchitora nguva yekufamba - saka rega kuenda kune izvo zvaunotarisira kumhanya nguva dzese.
- Shandura kumhanya kwako. Iwe unogona kuita izvi nekuwedzera mune yakakwira-mabvi, matako kurovera, uye kusvetuka drills. Kune zvimwe zvechinetso, sanganisa muviri wehuremu senge squats, burpees, uye pushups.
- Zorora. Wana nguva yekurara yakawanda uye bvumira kweinenge 1 izere zuva rekuzorora vhiki imwe neimwe. Tora rimwe zuva rekuzorora kana uchinzwa kurwara, kupera simba, kana kunyanya kurwadziwa kuitira kuti ugone kudzokera kukurovedza kwako nesimba rakadzorerwa.
- Gadzirira kumhanya. Bvisa kusimba kwekudzidzira kwako muvhiki yekupedzisira yekudzidzira, uye zorora zuva risati rasvika mujaho.
- Idya zvakanaka. Tevedza chirongwa chekudya chine hutano nezvakawanda zvakaomarara makabhohaidhiretsi, akaonda mapuroteni, uye mafuta ane hutano. Chinjana chikafu chakagadzirwa chemichero nemiriwo. Deredza kudya kwako kweshuga sarudzo, kusanganisira doro.
- Inwa mvura yakawanda. Ramba uine hydrated, uye sanganisira zvinwiwa zvine hutano zvakadai sekokonati mvura, tii, uye muto wemiriwo.
- Idya panguva. Idya maawa mashoma usati wamhanya kuti usamhanya uine dumbu rakazara uye dzivirira chero chikafu chinogumbura, kunyanya kana iwe uchinge wakanangana nemanyoka emumhanyi.
Nzira yekunamatira nayo
Gadzira chirongwa chekukurudzira icho chinokukurudzira kuti uenderere mberi nekudzidzira kwako, kunyangwe kuri kuzvipa mubayiro kana kungova nekugutsikana kwepfungwa kwekuzadzisa zvinangwa zvako.
Tsvaga wekumhanya naye kana boka kana iwe uchikwanisa kumhanya sechikamu cheboka. Kana izvo zvisingaite, tsvaga munhu anozvidavirira uyo anoongorora kufambira mberi kwako.
Kana iwe uchinge wazvipira kumumhanyi, shandisa iyo sampuro yekudzidzisa mashedhiyo kugadzira chirongwa chinoenderana neyako purogiramu, danho, uye zvinangwa. Iva anoenderana uye sarudza parutivi nguva iwe yaunoda kuti ugare pane zvakanangwa.
Chinokosha
Kurovedza uye kumhanyisa 5K inzira inonakidza yekumisikidza zvinangwa zvega zvega uye kupinda muchimiro. Iyo nhanho inokwanisika iyo inogona kuramba ichikupokana iwe nekukuchidzira iwe kusundira kupfuura yako yazvino fitness level.
Zvibvumire iwe yakakwana nguva yekugadzirira kudzikisa njodzi yako yekukuvara uye kudzidzisa muviri wako kuti uite kumatunhu akakwirira esimba.
Zvipe iwe mbiri kune zvese zvaunoita, kunyangwe zviite sezvidiki.
Ndinovimba, kuvaka dhiraivha uye kutsunga kupedzisa 5K kunowedzera kuvimba kwako uye kuwedzera kune dzimwe nzvimbo dzehupenyu hwako. Kunyangwe iwe ukave wenguva dzose mujaho mujaho kana chiri chiitiko chenguva-imwe, inogona kuve mucherechedzo wakanaka wekubudirira muhupenyu hwako.
Zvinyorwa Zvinonakidza
Iwe Unoitei * Chaizvoizvo * NePilates Ring?