Spring inenge iri pano! Iyo inonaya mamiriro ekunze inozopedzisira ichidziya uye mabasa kunze kwekunze ari kuwedzerwa kupfuura. Iwe unonzwa shiri dzichirira kunze kwewindo rehofisi yako paunenge uchingopedza makofi yako mangwanani, uye mukuru wako anokwira kwauri iwe ne "Ndinoda kukubvunza iwe" smirk. Anokumbira kana iwe uchida kuita 5k naye uye vamwe vevamwe varume vari muhofisi.
Nenguva dzose, iwe pakarepo upindure ne "Hungu!" Usati wamboona zvauri kuzviwana iwe. Iwe unoramba uchimuudza kuti unoda sei kuita 5k, iwe waimbova mumutambo wechikoro mukoroji uye iwe uchiri kumhanyira kumhanya. Panguva iyo, iwe unotanga kushamisika kuti chii chakatapira chemota wawakapinda. Iwe unoedza kurangarira nguva yekupedzisira yawakashambadza kana kushandisa shanduro isina kutongerwa mazuva e-aches uye marwadzo anotambudza mazamu ako akaoma. Iwe unoziva kuti haukwanise kunyange kuyeuka nguva yekupedzisira iwe ukaisa sneakers pamakumbo ako maviri akasiyiwa; zvakanyanya kudarika iyo iyo yawakavanza tsvina yako mukati.
Usatya; iyo 5k haisi yekutya sezvingangoita iwe unofunga! Makiromita mashanu ndiyo yakaenzana nemakiromita matatu chete, saka iwe unogona kupedza zvachose rudziro nekufamba kure kana iwe uchida. Iwe hausi iwe unenge uchinge uine ruzivo rwakaitika, asi iwe unogona kushandisa 5k semukana wekutamba-kutanga tsika yako yekuita muviri nekusimbisa muviri wako uye kuvandudza moyo wako wekushushikana kwemoyo nemunhu anotevera kutevera purogiramu yekudzidzira kwevhiki.
Chimwe chezvikomborero zvikuru zvekudzidzisa 5k kuri kuita kuti muviri wako ugare wakasimba, wakasimba, uye wakasimba zvakakwana kuti upedze kure kunze kwekukuvara. Zvakanakisa kutanga purogiramu yako yekudzidzisa nekumhanya zvishoma uye zvishoma zvishoma kuti iwe upe mutumbi wako mukana wekugadzirisa kunze kwekunge usingadi kuvhara pamajoi ako.
Zvechokwadi, purogiramu yako yekudzidzisa vhiki 6 inofanira kusanganisira mazuva mashanu ekudzidzira uye mazuva maviri ekuzorora kwevhiki. Zvitatu zvemazuva ekushanda kwevhiki zvinotarisa kutsungirira ne-run-walk combos apo unoshandura pakati pekufamba uye kumhanya. Mamwe maviri anosara mazuva mashoma pavhiki vanofunga nezvekudzidziswa simba uye kunyanya kubhadharwa kune maitiro anoita kuti muviri wako uwane ngozi yekukuvara. Kushanda kwekushanda, kurovedza kwemukati, kudzidzira-kudzidzisa uye kushandura mafashoni zvinobatsira zvikuru kudzivirira kukuvara paunenge uchifamba, uchifamba uye uchiita. Mazuva maviri akasara pavhiki anozvitsaurirwa kuzorora kuitira kuti muviri wako unogona kupora zvose mumuviri uye mupfungwa kubva pamagumisiro ekushanda kwako.
Run-walk combos inzira yakanaka yekuvandudza kutsungirira kwako uye hutano hwako hwose. Zvose zvinomhanya uye kufamba nekukurumidza zvinogona kuderedza ngozi yako yehutano hwepfungwa, kushungurudzika, kukwira kweropa, high cholesterol, uye chirwere cheshuga. Kutsvakurudza kunoratidza kuti kufamba nokukurumidza kwakakosha kuti utano hwako huve hunoita. Kufamba kunogona kukubatsira kuchengetedza simba kuitira kuti urambe uchifamba uye upedze kure. Kana iwe uchimhanya kumativi ose, iwe unogona kunge usiri kufema usati wazviziva uye iwe hauzove nesimba raunoda kusvika kumugumo.
Kunyangwe iwe wakanga uchingogara kwenguva yakareba, unogona kutanga nyore kudzidzira kwako 5k nekuisa pfungwa dzako pamatunhu akakwirira ekufamba kunokurumidza kupfuura kumhanya mumatangiro ako ekutanga. Tanga yako run-walk combo nekufamba uchidziya kwemainenge maminitsi mashanu, zvino sarudza pakati pekufamba nekufamba kwenguva kwenguva yakatarwa kana kure kure kuti upedze nguva yako yekudzidzisa. Kana iwe uri mutangadzi, kumhanya kwemaminiti 1 chete kunogona kukwana. Zvinotora nguva kuti uwedzere simba rako uye kutsungirira paunenge uchimhanya, saka tora zvishoma uye tora nguva yako kuitira kuti urege kuzvikuvadza iwe munzira.
Edza kumhanya kwemaminiti 1 ipapo uchitora kwemaminitsi mashanu uye dzokorora iyi combo kwenguva yakareba yekubasa kwako. Iva nechokwadi chekumisa chikamu chako chinoshanda musati mishonga yako ikanyanya kuneta. Kana iwe uchisimudza uri pedo newaini yako mufambiro / run combo, mishonga yako inoda nguva yakawanda yekuwana uye iwe haugone kuzvikwidza zvakanaka kuburikidza nehupenyu hwako hwose. Steady is key. Tanga kufamba pamberi pemisumbu yako ikaneta zvokuti iwe unogona kuramba uchikurumidza uye kubvumira mishonga yako kuti iwane nokukurumidza. Gumisa nemhepo inotonhorera-kutsika kwemaminitsi mashanu mushure mekunge wakadzidzira. Unoda kupedzisa kwemaminitsi makumi matatu ekufamba / kufamba combos yakaitwa mazuva matatu pavhiki kuti ikubatsire kugadzirira 5k.
Pane chinhu chinoshamisa chinoshamisa chinogona kuwedzera pane zvaunodzidzisa kuita kuti ubatsire kurhanya nokukurumidza. Inonzi "chikwata." Kupera kuri 20-30 kwechipiri kukurumidza kuputika apo iwe unotanga nejog, zvino umhanya pedyo nemhepo inokurumidza, wozodzokera kune jog. Uku kuputika kwakakurumidza kwakagadzirirwa kukubatsira kusunungura makumbo ako, kuvandudza nzira yako yekushandira uye kukubatsira kuti uite nekukurumidza uchitsvaga zvishoma. Edza kuisa maitiro mashomanana mukati mekushanda kwako pakati pemavhiki mushure mekufamba kwako kure. Iwe unogona kutanga nematanho mashomanana uye shandisa nzira yako kusvika kune imwechete apo muviri wako unowedzera kugadziriswa.
Sezvo kukwanisa kuita basa rakakura rinoita kuti uwedzere kushungurudzika pamuviri wako, zvakakosha kuisa simba rekudzidzira mumutambo wako kuti udzivise kukuvara. Mamwe maitiro ekushanda anovandudza matanho ekushanda ndiwo squats, mapapu nemhuru zvinomutsa. Rumbo nevekumhanya kwe deltoid yakaitwa ne dumbbells maitiro makuru maitiro ekusimbisa mushure uye kubatsira kuona kumira kwakanaka paunenge uchimhanya. Zvidzidzo zvekare zvinosanganisira mapuranga, mapuranga emativi, pushups, mabhiriji uye quadrupeds vanokudziridza simba guru, kugadzikana uye kuenzanirana kunoda kuitisa. Izvi zvinogona kubatsira kukuvadza-uchapupu hwomuviri wako kune aches uye marwadzo ayo akakurudzirwa kuita basa rinogona kukonzera. Unoda kupedzisa kwemaminitsi makumi matatu emasimba ekudzidziswa simba anoitwa mazuva maviri pavhiki panguva yekudzidzisa kwako 5k.
Kuwedzera kushandura mafungiro ekudzidzira simba rako kunokosha kuti ubatsire kukuvadza-pasina. Kutambanudza tsoka dzako, hamstrings, quadriceps, mhuru, hip flexors, piriformis uye mapepa ose anobatsira kuisa musati waita basa rako. Izvo zvakarewo pfungwa yakakura kutambanudza usati waita yako run run / walk combos kuti uone kuti mafundo ako anopisa. Kukuvara kunowanzoitika kunowanzowedzera kukuvadza kwekukurumidza kwegumbo, gumbo rezasi, mabvi, uye chiuno. Chimwe chekukuvara kunowanzozivikanwa kunonzi Patellofemoral Pain Syndrome, inowanzonzi Runner's Knee, iyo inouyisa marwadzo kumativi kana pasi pebhebhepap apo bhedecap (patella) inosara pahudyu (femur). Izvi zvinowanzova mugumisiro wekutadza kufamba kwemaitiro uye kusaenzana kwemasisipo apo quadriceps dzisina simba dzakabatanidzwa nemisimba yakasimba. Kugadziriswa uye kudzidziswa simba kunokosha zvikuru kubatsira kubhadhara kukakavara pakati pemapoka emasumbu kuitira kuti kudzivisa kukuvadzwa kwepamusoro seKutener's Knee.
Pakupedzisira, zvakakosha kuziva mutsauko pakati pekunzwa urombo uye uri mukurwadziwa. Pamusoro pekudzidzisa kwako kwema 5k, mishonga yako inonzwa ichitambudzika kubva ku lactic acid iyo inovaka mushure mekuita basa rimwe nerimwe. Iwe unogona kupfurikidza kuburikidza nemusana urombo asi iwe haufaniri kumbomhanyira kuburikidza nemarwadzo. Kana iwe uchinzwa marwadzo uye iwe unogona kutaura kuti chimwe chinhu chakanga chisina kunaka, dzivisa chero chinhu chinoita kuti marwadzo iwayo awedzere kusvikira iwe uchiona chiremba. Chinhu chekupedzisira chamunoda kuita ndechokuwedzera kukuvadza nekuisa pfungwa pamasangano ako nezviremba kana zvakakwirira zvemabasa sekushanda.
Nguva dzose teerera muviri wako, zvakakosha kubhadhara aches nemarwadzo kubva mukukuvadzwa nokuti ndeyomuviri wako wakachema kubatsirwa. Kana ukaramba uine chirongwa chako chekudzidzisa 5k nemazuva mashanu ekurovedza vhiki inosanganisira mazuva matatu kutsungirira kufamba / kufamba combos uye mazuva maviri simba uye kugadziriswa kudzidziswa, uye mazuva maviri ekuzorora, uchashamisika kuti unokwanisa sei kukwikwidza 5k be. Chero bedzi iwe unogara uchitarisa muviri wako zvakanaka nemavhiki matanhatu ekudzidzira anotungamirira kusvika ku 5k, iwe uchagadzirira kuchengeteka zvakanaka kana kufamba rwese rutsanga pasina kukuvara.
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Sources:
5k Mhanya: 7 Svondo Kudzidzisa Purogiramu Yevatambi. Mayo Clinic. Webhu. 25 Mar 2016.
American Running Association . American Running Association. Webhu. 25 Mar 2016.
Patellofemoral Pain Syndrome. Hettrich CM, Liechti D. Orhtho Info, Feb 2015. Web. 25 Mar 2016.
Runomira-Yakananga, Yakapedzisira Yakasimba Kudzidzisa Kuvharidzirwa Kurasikirwa Kwechigumo Murefu MuKutsungirira Kwazvo Kwokutsungirira . Esteve-Lanao J, Fleck SJ, Lucia A, Rhea MR. US National Library yemishonga: Kubviswa , 22 Jul 2008. Web. 25 Mar 2016.
Famba, Usamhanyira, Nzira Yako Kuenda Mwoyo Wakanaka . American Heart Association, Mar 2014. Web. 25 Mar 2016.