Spring ili pafupifupi apa! Mvula yamkuntho imatha kutentha ndi ntchito zakunja zikudziwika kwambiri. Mwamva mbalame zikulira kunja kwawindo lanu laofesi pamene mukupanda khofi yanu yammawa, ndipo bwana wanu amayenda kwa inu ndi "Ndikukondwera kukufunsani" smirk. Akufunsa ngati mungakonde kuchita naye 5k ndi ena mwa anyamata ku ofesi.
Mwachidziwitso, nthawi yomweyo yankhani ndi "Inde!" Musanayambe kuzindikira zomwe mukudzilowetsamo nokha. Inu mupitirize kumuuza momwe mukukondera kuchita 5k, mumakonda kukhala pa timu ya sukulu ku koleji ndipo mudakali wothamanga kwambiri. Pakalipano, mumayamba kudabwa kuti ndi zotani zomwe mumalowa. Mukuyesera kukumbukira nthawi yomaliza yomwe munagwira kapena kugwiritsa ntchito tsamba lopukuta popanda kuweruzidwa masiku ochuluka ndi zopweteka zomwe zimagonjetsa ziwalo zanu zolimba. Inu mukuzindikira kuti simungathe ngakhale kukumbukira nthawi yotsiriza yomwe mumayika masitepe pamapazi anu awiri akumanzere; mochepetsetsa kuti ndi chiani chomwe mumabisa zingwe zanu mkati.
Musaope; 5k siwopseza ngati momwe mungaganizire! Makilomita asanu ndi ofanana ndi makilomita 3.1 okha, kotero inu mukhoza kumaliza mpikisano wonsewu poyenda mtunda ngati mukufuna. Simukusowa zochitika zina zapitazo, koma mungagwiritse ntchito 5k ngati mwayi kuti muyambe kuyambitsanso thupi lanu ndi kulimbitsa thupi lanu ndikukhalitsa mtima wanu wamtima komanso kuti muzitha kutsatira pulogalamu ya masabata asanu ndi limodzi.
Chimodzi mwa zopindulitsa kwambiri pa maphunziro a 5k ndikumapangitsa thupi lanu kukhala lotetezeka, lokhazikika, ndi lolimba kuti lipitirize kutali popanda kuvulala. Ndibwino kuti muyambe pulogalamu yanu yophunzitsa mofulumira komanso mofulumira kuti mupatse thupi lanu mwayi woti musinthe mosavuta popanda kulemberana.
Chowonadi, pulogalamu yanu yophunzitsa milungu isanu ndi umodzi iyenera kuphatikizapo masiku asanu ndi awiri a masewero olimbitsa thupi komanso masiku awiri opuma pa sabata. Zitatu mwa masiku otsiriza pa sabata zimaganizira za kupirira ndi combos-kuyenda combos pamene mumasintha pakati pa kuyenda ndi kuthamanga. Masewera awiri otsalira pa sabata pa tsiku amayang'ana pa maphunziro amphamvu ndi chidwi chowonjezeka ku machitidwe omwe amachepetsera chiopsezo cha thupi lanu lonse. Zochita zolimbitsa thupi, maphunziro apadera, kuphunzitsidwa pamtanda ndi kusinthasintha machitidwe ndizothandiza kwambiri kuti asamavulaze pamene akuyenda, akuyenda ndikuyenda. Masiku otsala awiri pa sabata amapatulidwa kuti apumule kotero thupi lanu likhoza kupulumuka mwakuthupi ndi m'maganizo kuchokera ku zotsatira za ntchito yanu.
Combos kuyenda ndi njira yabwino yowonjezera kupirira kwanu ndi thanzi lanu lonse. Kuyenda ndi kuyenda mwamsanga kungachepetse chiwopsezo cha matenda a mtima, kupweteka kwa magazi, kuthamanga kwa magazi, cholesterol chokwanira, ndi shuga. Kafukufuku amasonyeza kuti kuyenda mwamsanga kuli bwino kuti thanzi lanu liziyenda bwino. Kuyenda kungakuthandizeni kupulumutsa mphamvu kuti muthe kusuntha ndi kutsiriza mtunda wanu. Ngati mutayendetsa mtunda wonsewo, mutha kupuma musanadziwe ndipo simudzakhala ndi mphamvu zomwe mukufunikira kuti mufike kumapeto.
Ngakhale mutakhala nthawi yayitali, mutha kuyamba maphunziro anu 5k poyang'ana pazitali za kuyenda mofulumira kusiyana ndi kumayambira kumayambiriro a maphunziro anu. Yambani combo yanu yoyendayenda poyenda kuti muwotha kwa mphindi zisanu, kenako musinthe pakati pa nthawi yoyendayenda ndi maulendo kuti muyambe maphunziro anu. Ngati ndinu woyamba, kuthamanga kwa mphindi imodzi kungakhale kokwanira. Zimatenga nthawi kuti mukhale ndi mphamvu komanso kupirira pamene muthamanga, choncho muzithetse ndipo mutenge nthawi yanu kuti musadzivulaze panjira.
Yesani kuthamanga kwa mphindi imodzi ndikuyenda kwa mphindi zisanu ndikubwezeretsani kaye kawiri kawiri kawiri. Onetsetsani kuti muyimitse gawo lanulo musanayambe kutopa kwambiri. Ngati mutadzikweza pafupi ndi maulendo anu oyendayenda / kuthamanga, minofu yanu idzafuna nthawi yochuluka kuti mupeze bwino ndipo simungathe kudzikakamiza mwakhama kuti mupite kuntchito yanu yonse. Kutsika ndikofunika. Yambani kuyenda musanatope kwambiri minofu kuti muthe kukulirakulira ndikulola minofu yanu kuti ifike mwamsanga. Kutsirizitsa ndi kuyenda kozizira kwa pafupifupi mphindi zisanu mutaphunzira. Cholinga kuti mutsirize combos osachepera 30 kutuluka / kuyenda kuyenda masiku atatu pa sabata kuti mukonzekere kuti mukhale 5k.
Pali chododometsa chodabwitsa chomwe mungathe kuwonjezera pa chizolowezi chanu chophunzitsira kuti muthe kuthamanga mofulumira. Zimatchedwa "stride." Kulimbana ndi mphindi 20 mpaka 30 kumbuyo kumene mumayambira ndi jog, ndiye kuthamanga pafupi ndi maulendo ambiri, kenako mubwerere ku jog. Kuphulika kumeneku kwapangidwira kukuthandizani kumasula miyendo yanu, kupititsa patsogolo njira yanu yogwiritsira ntchito ndikuthandizani kuthamanga mofulumira pamene mukugwiritsa ntchito zochepa. Yesetsani kuphatikizapo zochepa zomwe mukuchita mkatikati mwa sabata mutatha mtunda wanu. Mukhoza kuyamba ndi zochepa chabe ndikugwira ntchito yochulukirapo pamene thupi lanu limakula.
Popeza kuyendetsa ndi ntchito yaikulu yomwe imayika masautso ambiri m'thupi lanu, nkofunika kuika mphamvu pazochitika zanu kuti musamavulaze. Zochita zina zolimbitsa thupi zomwe zimapanga njira zogwirira ntchito ndi squats, mapapo ndi ng'ombe imadzutsa. Mitsempha ndi kumbuyo mapiko a deltoid omwe amachitidwa ndi ziphuphu ndizochita zazikulu zolimbikitsira kumbuyo ndikuthandizira kuonetsetsa kuti nthawi yabwino ikuyenda. Zochitika zazikulu kuphatikizapo matabwa, matabwa a pambali, pushups, milatho ndi quadrupeds zimakhala ndi mphamvu yayikulu, kukhazikika ndi zofunikira zoyendetsera. Zochita izi zingathandize kuvulaza-umboni wa thupi lanu motsutsana ndi zowawa ndi ululu zomwe zimawathandiza kuchita masewera olimbitsa thupi. Yolani kumaliza maphunziro osachepera 30 ochitidwa masiku awiri pa sabata pa maphunziro anu asanu.
Kuphatikiza zochita zolimbitsa thupi mu mphamvu yanu yopuma ndizofunika kukuthandizani kuti musakuvulazeni. Kutambasula mapazi anu, hamstrings, quadriceps, ana a ng'ombe, zipangizo zamapiko, ma piriformis ndi mapewa onse ndi othandizira kuti muziphatikizapo musanayambe ntchito. Ndilo lingaliro lalikulu kutambasula musanayambe combos yanu yoyenda / kuyenda kuti mutsimikizire kuti mamembala anu akuwotha. Kuvulala kumodzi kumagwiritsa ntchito kuvulala kwa phazi, mwendo wapansi, bondo, ndi chiuno. Chimodzi mwa zovulazidwa kwambiri chimatchedwa Patellofemoral Pain Syndrome, chomwe chimadziwika kuti Runner's Knee, chimene chimapangitsa ululu kuzungulira kapena pansi pa kneecap pomwe kneecap (patella) imakhala pa ntchafu (femur). Izi kawirikawiri zimakhala chifukwa cha kusayenda bwino kwa kayendetsedwe ka thupi ndi kusalinganizana kwa minofu kumene quadriceps yofooka ikuphatikizidwa ndi zinyama zolimba. Kukhazikika ndi kuphunzitsa mphamvu ndizofunikira kwambiri kuthandizira kuthetsa mikangano pakati pa magulu a minofu kuti muteteze kuvulala mopitirira muyeso monga Runner's Knee.
Pomalizira, ndikofunika kudziwa kusiyana pakati pakumva chisoni ndikumva ululu. Pomwe mukuphunzitsidwa 5k, minofu yanu imamva chisoni kuchokera ku lactic asidi yomwe imamangirira pambuyo pochita masewera olimbitsa thupi. Mukhoza kupyola kupweteka kwa minofu koma musayambe kupyola ululu. Ngati mukumva ululu ndipo mutha kudziwa kuti chinachake sichili bwino, pewani chilichonse chimene chimapweteka kwambiri mpaka mutapita kuchipatala. Chinthu chotsiriza chimene mukufuna kuchita ndi kuwonjezera chovulaza mwa kuika maganizo pa ziwalo zanu ndi zolemera kapena ntchito zazikulu monga kuyendetsa.
Nthawi zonse mverani thupi lanu, nkofunika kumvetsera zowawa ndi ululu kuchokera kuvulala chifukwa ndi thupi lanu lomwe limalira kulira thandizo. Ngati mumapitiriza maphunziro anu 5k ndi masiku 5 ochita masewera olimbitsa thupi mlungu umodzi wokhala ndi masiku atatu opirira / kuyenda ndi mphamvu zamasiku awiri ndi kuphunzitsidwa kusinthasintha, ndi masiku awiri a mpumulo, mudzadabwa kuona momwe mpikisano wa 5k ungatheke khalani. Malingana ngati mumapanga thupi lanu moyenera ndi masabata asanu ndi limodzi a maphunziro opita ku 5k, mudzakonzekera kuthamanga kapena kuyenda lonselo popanda kuvulazidwa.
About Author - Jay Cardiello ndi Health Strategist, Celebrity Trainer ndi wolemba wa No
Mapulani a Zakudya. Malangizo oyenera, nkhani ndi maphikidwe, fufuzani pa webusaiti ya Jay pa Jcardio.com.
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Kuthamanga Kwambiri, Kulimbitsa Mphamvu Kumaphunzitsika Kuchepetsa Kuwonongeka kwa Kutalika Kwa Kuphunzira Kolimbikira Kwambiri . Esteve-Lanao J, Fleck SJ, Lucia A, Rhea MR. Laibulale ya National National Medicine: PubMed , 22 Jul 2008. Webusaiti. 25 Mar 2016.
Yendani, Musati Muthamange, Njira Yanu Yogwira Moyo Wathanzi . Msonkhano wa American Heart, Mar 2014. Webusaiti. 25 Mar 2016.