Ubaleko

Fumana i-Jeffing Method inyathelo ngenyathelo, izibonelelo zayo, imizekelo, kunye nendlela yokuyisebenzisa ukulungiselela i-marathon ngaphandle kokutshisa.

Sichaza indlela yokuqeqesha umzila we-ultra kunye nesicwangciso sethu esineenkcukacha. Isondlo, amandla, kunye nezicwangciso eziphambili zemigama emide.

Ukubaleka ngaphezu kweeyure ezi-4 ngeveki kunokuba yingozi. Funda malunga neengozi kunye nendlela yokuthintela ukwenzakala kweli nqaku.

Sicacisa ukuba uqeqesho lweZone 2 luyenza njani intsebenzo yakho, imetabolism, kunye nokunyamezela kwentliziyo.

Fumana indlela yokubaleka ngokukhuselekileyo nangempumelelo ehlotyeni. Ingcebiso malunga nokufakwa kwamanzi, impahla, kunye neeshedyuli ezifanelekileyo.

Fumana ukubaluleka kokuqeqesha amathole akho ukuze uphucule indlela oqhuba ngayo kwaye uthintele ukwenzakala.

Fumanisa ukuba umculo unokuphucula njani ukusebenza kwakho kunye nomgama. Funda indlela yokukhetha isantya esifanelekileyo sokuzilolonga kwakho.

Fumanisa ukuba ukubaleka kuguqula njani ukubaleka ube sisiqhelo sokuzazi kunye nokuba sempilweni ngokweemvakalelo.

Fumanisa ukuba ndiyabaleka, inethiwekhi yoluntu emanyanisa ukuzilolonga kwakho kwaye ikudibanise nabanye abagijimi. Hlala ukhuthazekile kwaye wabelane ngezinto oziphumeleleyo!

Fumana indlela yokuphepha imithungo esecaleni ngelixa usebenza ngezi ngcebiso zisebenzayo kunye neendlela ezisebenzayo zokuphucula ukusebenza kwakho.

Fumana izibonelelo ezimangalisayo zokuHamba ngamandla kunye nendlela yokuziqhelanisa nokuphucula impilo yakho kunye nokuphila kakuhle.

Fumanisa ukuba ukubaleka kunokunceda njani abantu abanesifo seswekile kunye neengcebiso ezibalulekileyo zokukwenza ngokukhuselekileyo.

Fumanisa ezona mithambo zibalaseleyo ye-cardio kunye nokuxhathisa ukuphucula impilo yakho yentliziyo kwaye ufumane amandla yonke imihla.

Sikufundisa zonke izikhokelo eziyimfuneko ukuba uthathele ingqalelo malunga nendlela ye-CaCo, isicwangciso sokusebenza esiguqula ukufaneleka.

Sikufundisa awona macebiso angcono okufunda ukwenza uqeqesho lokulungiselela isiqingatha semarathon.

Sikuxelela izibonelelo eziphambili zokuqhuba elunxwemeni kwaye zeziphi iinkalo omele uzithathele ingqalelo ukuphepha ukulimala.

Sikunika ezona ngcebiso zokubaleka ngokukhuselekileyo ehlotyeni ukuze uqhubeke noqeqesho lwakho.

Fumana iingenelo zokubaleka elunxwemeni. Sijonga iziphumo zempilo kunye neengozi ezinokubakho. Yazi kwakhona iingcebiso.

Fumana indlela yokudibanisa ukuncancisa nokubaleka. Yazi imingcipheko enokwenzeka kunye namaqhinga angcono omsebenzi wakho.

Fumana ukuba yintoni i-Course Navette Test, eyaziwa ngokuba yi-beep test. Yazi injongo yolu vavanyo lokuqhuba.

Fumana indlela yokubaleka ngokukhawuleza. Funda amaqhinga okubaleka angcono ukonyusa isantya kwaye uvale umgama omninzi ngexesha elincinci.

Umdyarho wasebusuku unomlingo okhethekileyo abambalwa kakhulu abawaziyo, yiyo loo nto sikuxelela ezona mdyarho zasebusuku zibalaseleyo ukuze uthathe inxaxheba.

Ukubaleka emva kokubeleka ngumsebenzi abafazi abaninzi abafuna ukuwenza. Fumana ulwazi kunye neengcebiso zokubuyela ekusebenzeni.

Awunakuqala ugqatso ngaphandle kolungiselelo okanye umbutho, ke siza kukunika amacebiso angcono omdyarho.

Fumana ukuba kutheni kufuneka wenze i-cardio emva koqeqesho lwamandla. Sijonga izibonelelo zokuphakamisa iintsimbi kuqala ukwenza ngcono.

Fumana ukuba ukubaleka engqeleni kunokubangela ukuba ube nengqele. Sihlalutya indlela ukushisa okuphantsi okuchaphazela ngayo kunye nokuqeqesha ngaphandle. Ngaba ingqele ingakwenza ugodole?

Fumana ezona mithambo zibalaseleyo zamandla eembaleki. Sikufundisa indlela yokuqeqesha amandla ekusebenzeni abathandi ukuphepha ukulimala kunye nokuphucula ukusebenza.

Fumanisa ukuba zeziphi ezona mpazamo zimbi onokuzenza ngaphambi kokuba ubaleke. Sijonga ezona ngcinga zimbi xa sibaleka ugqatso okokuqala.

Ubuhlungu kwi-gluteus maximus xa ubaleka uqhelekile phakathi kwabagijimi. Fumana izizathu zolu kuphazamiseka kwaye ukuba kuyingozi ukuqhuba intlungu.

Fumana indlela yokwenza ukufudumala okuguquguqukayo kwimizuzu nje emi-5 phambi kokubaleka kwakho. Yazi imithambo esisiseko kunye nazo zonke iingenelo.

Fumanisa ukuba kutheni ungakwazi ukunciphisa umzimba nokuba uyabaleka. Sihlalutya iimpazamo eziqhelekileyo kunye nendlela yokuzilungisa.

Sihlalutya ukuba kutheni kuyimfuneko ukubaleka ngemaski ngaphandle. Nangona isenokungakhululeki, iingcali zithi kuyimfuneko ukuyinyamekela impilo yethu. Ngaba yinyani ukuba ibangela i-hypoxemia?

Fumana izibonelelo zokubaleka iikhilomitha ezi-5 yonke imihla. Ukubaleka yonke imihla kuzisa iingenelo ezininzi emzimbeni nasengqondweni.

Funda malunga nesicwangciso esifanelekileyo sokuqhuba i-5k ngaphantsi kwenyanga. Esi sicwangciso sabaqalayo siyakukhuthaza ukuba ubaleke ukusuka kwiqanda ukuya kwimizuzu engama-25.

Isisu sihlala sisenza ingxolo okanye sigquma xa sibaleka okanye siphefumla nje. Fumanisa oonobangela bokugungqa kunye nezandi zesisu xa ubaleka.

Ngaba ukubaleka kuyafana nokubaleka? Fumana zonke iiyantlukwano zabo kwaye yeyiphi kwezi zibini ingcono kwimpilo kunye namalungu.

Fumanisa ukuba umoya wakho kufuneka ube njani xa ubaleka. Ukuphefumla sisenzo somzimba esinganyanzelekanga, kodwa kukho iindlela zokuphucula ukuphefumla kwakho xa ubaleka.

Fumana ukuba kutheni i-spasms yemisipha yomlenze ibonakala emva kokugijima. Ukuba uyaziqhelanisa nokubaleka kwaye uqaphele ukungcangcazela ekugqibeleni, uya kuba nomdla wokwazi oonobangela bayo kunye nonyango olunokwenzeka.

Fumanisa ukuba zeziphi na iintlanga kunye nazo zonke iimpawu zazo. Sijonga ixabiso, amabhaso, umgama, indawo, nayo yonke enye into enxulumene nokusebenza okubonakalayo.

Funda iindlela ezahlukeneyo zokubala izinga eliphezulu lentliziyo yakho. Njengoko kulinganisiwe? Idibana njani nemithambo? Fumana indlela yokubala ugcino lwentliziyo yakho.

I-cardio ekhawulezayo ithembisa ukuphuculwa kokunciphisa umzimba, kunye nokusebenza. Fumanisa ukuba zeziphi iingenelo kunye neengxaki zayo. Ngaba inokuba yingozi empilweni?

Indlela yoqeqesho lwetempo isebenza kakhulu ekuphuculeni unyamezelo kunye nesantya sembaleki. Fumana ukuba iqulethe ntoni, kufuneka yenziwe njani kwaye kwenzeka ntoni emzimbeni xa siziqeqesha ngolu hlobo lomdyarho.

Ukubaleka ngokucothayo kunokunceda ukuphucula umthamo wakho we-aerobic kunye nokomelela kuqeqesho lwesantya. Fumana indlela yokwenza umdyarho we-aerobic ukuze uthathe ithuba lokubaleka kwakho.

Indlela yeBurt luhlobo loqeqesho olusetyenziswa ngokubanzi phakathi kweembaleki ukuzama ukuphucula isantya sazo. Fumana indlela esebenza ngayo le nkqubo, ukuba iyasebenza ngokwenene kwaye inazo naziphi na iingxaki.

Fumana ukuba uqeqesho lwamandla kwiimbaleki kufuneka lube njani. Funda indlela yokuphucula ukusebenza kwakho kunye nendlela yokucwangcisa ukusebenza kwakho ukuphepha ukulimala kunye nokungalingani kwemisipha.

Iimbaleki ezisaqalayo okanye abo benza i-sprints bahlala beziva beminxeka xa bebaleka. Fumanisa ukuba kutheni le nto idinwa.

Sijonga umahluko phakathi kokubaleka nokukhwela ibhayisekile. Yiyiphi engcono ukunciphisa umzimba? Kwaye ukwandisa ubunzima bemisipha? Fumana umdlalo ofanele iimfuno zakho zoqeqesho.

Ubushushu, amaqondo obushushu aphezulu kunye nokufuma kungenza uqeqesho lwakho lwangaphandle lube yingozi kwimpilo yakho kunye nokusebenza kwakho kwezemidlalo. Fumana iingcebiso ezilungileyo zokuqeqesha ngaphandle kweengxaki.

Ngokufika kobusika, iimbaleki ezininzi ziyakhuthazwa ukuba zibaleke ekhephini. Fumana iingcebiso ngezihlangu, iimpahla, ukutya, amanzi, ukhuseleko kunye nobuchule bokunandipha ukubaleka kwakho kwikhephu.

Ukubaleka unganxibanga zihlangu (enganxibanga zihlangu) yifashoni eqhubela phambili iminyaka eliqela. Sihlalutya izifundo ezahlukeneyo kunye nophando ukuze sifumanise ukuba kunempilo okanye kuyingozi njengoko sicinga. Fumana izibonelelo kunye nokungahambi kakuhle kokubaleka ngaphandle kwezicathulo.

Ukwazi umda wethu we-anaerobic kunokusinceda siphucule ukusebenza kwemithambo yethu. Fumanisa ukuba yintoni na, ingaphuculwa njani kwaye singalazi njani inqanaba lethu. Ngaba inxulumene neVO2 Max?

Imidyarho yomqobo (OCR) ngumngeni kuyo nayiphi na imbaleki. Siyakuxelela ukuba uqeqesho lwakho kufuneka lube njani ukuze ungabandezeleki kakhulu kunye novavanyo kwaye sikunika iingcebiso zokuphucula ngokuqhubekayo.

Isantya esibalulekileyo yinto ebaluleke kakhulu yokulinganisa eya kwenza ukuba uphucule ukusebenza kwakho. Sikufundisa ukuba ubalwa njani kwaye uhlalutye uphononongo olwenziwe nabaqubhi.

Ngeentsuku ezinethayo okanye ezishushu kakhulu sikholisa ukuzilolonga nge-treadmill kwindawo yokuzivocavoca. Uphononongo luhlalutya ukuba luyayitshintsha na indlela yethu yokubaleka kwaye ukuba ingcono kunoqeqesho lwangaphandle.

Uphononongo luchaza ukuba i-sprints inenzuzo kuphela kwinkqubo ye-anaerobic. Ukuzilolonga okuphezulu okwenziwa ngexesha elifutshane kukwaxhasa ezinye izinto zentliziyo.

Iintambo zezicathulo zichaphazela zombini abagijimi abaqalayo kunye nabanamava. Ukwazi ezinye iingcebiso kunokukunceda ukubaleka imitya yezihlangu ngendlela esebenzayo neluncedo kumzimba wakho.

Ukunyamekela iinyawo zakho ukuba ungumgijimi kubaluleke kakhulu ukuze zibe kwimeko efanelekileyo kwaye zivumele ukuba usebenzise ngempumelelo. Fumana imiba ebalulekileyo.

Uphando lubanga ukuba ukolula okumileyo kunciphisa amandla kunye nokusebenza koqoqosho. Siyakuxelela ukuba kukuchaphazela njani ukubaleka kwaye kutheni kufuneka ukuphephe ukuzenza phambi kokubaleka.

Ukuhamba ngokukhawuleza okanye ukubaleka ngokucothayo yenye yamathandabuzo abantu abaninzi abaqalayo abanakho. Ukuba ufuna ukwazi ukuba wenze ntoni, sikunika impendulo.

Ngokukodwa kwabaqalayo, kukho ixesha lokutshintsha phakathi kokuhamba kunye nokusebenza. Fumana indlela yokuhamba ukusuka ekuhambeni ukuya ekubaleni ngokufanelekileyo.

Uphononongo lubanga ukuba ukusebenzisa izileyi ezinobunzima kusinceda siphucule isantya sokubaleka. Fumana zonke iinkcukacha zophando ukuze uzithathele ingqalelo kwiindlela zakho zoqeqesho.

Umthambo wokomelela nawo usisiseko kwiimbaleki. Ukunkcunkca akwanelanga ukuzilungiselela. Fumanisa ukuba yeyiphi imithambo engundoqo kuqeqesho lwembaleki.

Indlela yeGalloway isebenza kubo bobabini abaqalayo kunye nabagijimi abanamava. Fumana indlela yokufumana okuninzi ekubalekeni.

Wonke umgijimi oqalayo ubeka uluhlu lweenjongo abafuna ukuzifumana kuzo zonke iindleko. Fumana ezinye zazo kwaye, ukuba le yimeko yakho, sebenza ude uyifezekise.

Uqeqesho lwamandla lubaluleke kakhulu kumntu wonke. Kwimeko yeembaleki, phezu kwazo nje iinkolelo ezithile ezithandwayo, kunjalo.

Kukho iimpazamo ezixhaphake kakhulu kubaqalayo besiqingatha seembaleki. Ukuba uza kukhuphisana ngokukhawuleza, nikela ingqalelo kwezinye iingcebiso eziza kukunceda ufikelele usukelo.

Ukunyuka okunyukayo kukwahluka kwindlela yemveli yokubaleka kwiflethi. Izele ziinzuzo kwaye siza kuzazi zonke.

Ukujongana nokubaleka emathambekeni akulula. Nangona kunjalo, kunokuba lucelomngeni lokwenene ukuvavanya ubuchule bakho. Nanga amanye amacebiso okwenza uhambo lwakho lube lula.

Ukuseka indlela yokuhamba kubalulekile ukwandisa uqeqesho olusebenzayo kunye nokuphucula ngendlela elawulwayo. Ukuphucula amaxesha ngamaxesha kulungile, kodwa isicwangciso esizimiseleyo siya kukunceda ufikelele usukelo lwakho.

Ukubaleka kumoya onamandla kuyaluqinisa kakhulu uqeqesho. Ngoko ke, injongo yayo kufuneka itshintshe. Nika ingqalelo kwezinye iingcebiso eziluncedo.

Bhalisela iqela eliqhubayo, inokuba ngumbono ogqwesileyo. Ineenzuzo ezininzi ngaphezu koqeqesho oluhlala lulodwa. Ungaphoswa lithuba kwaye wenze iqela lakho.

Ukubaleka ibingumdlalo osefashonini iminyaka eliqela. Fumana ezinye izinto omele uzazi ngaphambi kokuba uqale kwihlabathi lokubaleka. Ayiyiyo yonke into elula kwaye ngokuqinisekileyo kuya kuba kuhle ukuba wazi la macebiso.

I-overpronation yingxaki abanye abagijimi abanayo. Siyakuxelela ukuba kutheni le nto yokunyathela isenzeka, singakwazi njani ukuba siyabandezeleka kwaye singalungiswa njani.

Ukuqala ukubaleka sisigqibo esilumkileyo sokubandakanya imikhwa emitsha esempilweni ebomini bakho. Inezibonelelo ezininzi kwimpilo yakho. emzimbeni nasengqondweni.

Ukuba uyaziqhelanisa nokubaleka kwaye ufumanisa ukuba awunakusoloko ufikelela isantya esifanayo ekubalekeni kwakho, fumana ezinye izinto ezinokukuchaphazela.

Nangona ingenguye wonke umntu othanda ukubaleka, abo bakuthandayo bavakalelwa kukuba ukubaleka kuzisa ulonwabo. Fumana izizathu zokuba kutheni oku kusenzeka kwaye ube nobuganga bokuzama.

Ukuba ukhe wazibuza ukuba kungcono ukuhamba okanye ukubaleka, kufuneka wazi ukuba zombini zisempilweni kwaye ziyinxalenye yenkqubo yezemidlalo enenzuzo kakhulu kuwe.

Ukubaleka ngumsebenzi owenziwa ngabaninzi nabawonwabelayo. Ngemozulu entle ukhetho luyanda. Ngaba ukhetha ukubaleka elunxwemeni okanye ezintabeni?

Ukothula iimasaji kudla ngokuthathwa njengento emnandi. Lo mbono kufuneka ususwe ngokupheleleyo ezingqondweni zethu, kuba usabela kwimfuno yomzimba wethu xa ujongene nomsebenzi womzimba.

Abantu abaninzi bafumana ixesha labo elifanelekileyo lokubaleka ebusuku. Nangona kunjalo, ukubaleka ebusuku kufuna amanyathelo athile.

I-Aquarunning ngumsebenzi oye uthandwa kakhulu ngenxa yeenzuzo zawo ezinkulu. Fumana iziphumo zayo eziluncedo kumzimba.

Kubomi bembaleki nganye kunokufika umzuzwana wokudodobala. Ukoyisa uphawu lomntu ngumbandela wokuyiphakamisa kunye nokuzingisa.

Uphononongo luhlalutye ukuba kungcono ukubaleka esantini okanye engceni.Sikuxelela yonke idatha yophando ukuze ufumane okuninzi kuqeqesho lwakho ehlotyeni.

Ngaba uyayazi ukuba yeyiphi indlela yeSimply Run? Sikuxelela malunga nophononongo olwenziwa yiCooper Institute yaseDallas, apho baqinisekisa ukuba ukuqhuba imizuzu eyi-10 ngosuku kuzisa iinzuzo emzimbeni wethu. Sithini isizathu sakho ngoku sokungaqeqeshwa?

Kukho abantu abafuna ukunciphisa umzimba kwaye banqume ukuqala ukwenza imidlalo. Ngaba ukuqhuba yeyona ndlela ilungileyo? Ungabaleka ngeekhilo ezingaphezulu? Siyakuxelela ukuba zeziphi izilumkiso ekufuneka uzithathe xa utyebe kakhulu okanye utyebe kakhulu.

Ngaba uyafuna ukufikelela kwi-10 km yokubaleka kwiiveki ezisibhozo? Ukuba iikhilomitha ezi-5 zimfutshane kakhulu kuwe, sicebisa isicwangciso soqeqesho ukuze kwiinyanga ezimbini ube nokufikelela kwi-10 km yokubaleka kwakho.

Fumana ukuba yintoni i-retrorunning. Yazi inzuzo yokubaleka umva kunye nemingcipheko enokwenzeka yokusebenza kwayo.

Ukuba ucinga ngokuqala kwihlabathi lokuzilolonga, mhlawumbi ukubaleka lukhetho olulungileyo. Nangona kunjalo, kufuneka uqwalasele imiba ethile ukuze ukuziqhelanisa nomzimba wakho kulo msebenzi omtsha uqhubele phambili kwaye usebenze.

Enye indlela yokongeza into entsha kuqeqesho lwakho, nokuba uyimbaleki okanye akunjalo, kukwenza umthambo kwileli okanye kwibleacher. Ineenzuzo ezinkulu kwaye iya kukumangalisa ngaphezu kokuba ucinga.

Ngokufuthi sinokuziva ngathi sibambekile kuqeqesho lwethu. Kwimeko yokubaleka ngokuqhelekileyo kwenzeka, ekubeni isiqhelo sithatha phezu kwethu kwaye siphelela ekubeni sidikwe. Ukuba oku kuyenzeka kuwe, zama elinye lala macebiso.

Ukuthatha ithuba loSuku loMama, sikunika amaqhinga okukhetha isiqwenga somntwana esifanelekileyo sokuphuma siye kudlala imidlalo. Kukho oomama abaninzi abathatha isigqibo sokubuyisela ekubelekeni ngokubaleka, ngoko ke ezi ngcebiso ziya kukunceda uthathe umntwana wakho ukuba aqeqeshe.

Ukuba uyimbaleki, isifundo se-3D sebhayomechanical siya kukunceda ufumanise ukuba unyawo lwakho lunjani kwaye uphucule ukusebenza kwakho. Sikuxelela ngeenzuzo zokuthatha olu viwo kwaye ukuba ungayenza nokuba ungumgijimi oqalayo.

Ukubaleka kwihlathi laseAmazon akulolungelo abanalo abaninzi. Fumanisa ukuba yintoni na ihlathi lomdyarho weAmazon kwaye zeziphi izinto ekufuneka uzithathele ingqalelo ukuze ufikelele kumgca wokugqibela ukwimeko egqibeleleyo.

Ulwandle yenye yezona ndawo zithandwayo ngabantu abaninzi abachitha ixesha labo leholide. Ukuziqhelanisa nemidlalo ekufutshane nolwandle kuzisa iingenelo ezininzi, nangona kukwaneengxaki ezithile. Sikunika izitshixo zokuziqhelanisa nokubaleka esantini.

Ukuma okanye imonotony ekusebenzeni kunokukuthintela ekuboneni naluphi na uphuculo ekusebenzeni kwakho kwixesha elide. Sikunika iingcebiso zokwandisa umthamo wakho womzimba kunye nokuphucula umthambo wakho.

Iimbaleki ezininzi ziyazibuza ukuba ngowuphi umphezulu ofanele ukubaleka. Siza kukuxelela ukuba ngaba kubi ngokwenene ukuyenza kwi-asphalt okanye endleleni, kwaye ukuba ibangela ukulimala kwamadolo.

Ukuba uyimbaleki kwaye ucinga ngokudibanisa izikhokelo ezitsha kuqeqesho lwakho, unokuba nomdla wokwazi ukuba yintoni equlathwe ziinyawo ezingenanto. Ngaba unesibindi sokuyizama?

Ngaba sifanele sibambe umoya wethu xa siqeqesha amandla? Ngaba ndifanele ndithathe iswekile ngaphambi koqeqesho? Sidiliza iintsomi zobuxoki kwihlabathi lokubaleka ukuze ukwazi ukufezekisa iinjongo zakho.

I-treadmill ayisetyenziswanga kuphela kwi-cardio ngokuqhuba ngokuqhubekayo. Sinokwenza eminye imisebenzi emininzi efana ne-HIIT, yongeza ukuthambekela, amanyathelo asecaleni, amanyathelo, iiplanga kunye nokunyakaza ... Sikufundisa indlela yokusebenzisa i-gym treadmill!

I-2018 marathons eSpain sele iqalile. Ngaba ulungiselela enye okanye ufuna ukuyiqala? Sikunika iingcebiso eziluncedo kakhulu kuqeqesho lwakho kunye nangosuku lomdyarho. Yiya kugqatso lomgama!