A Simple Run / Walk Schedule Pamavhiki mana
Iyi purogiramu yekudzidzira vhiki ina yakagadzirirwa kutanga kumhanya / walkers vanoda kuvaka kumhanya makiromita maviri akazara. Purogiramu yekudzidzisa inobatanidza nguva dzekumhanya uye kufamba munzira yakasununguka kuti ikubatsire kuzadzisa chinangwa ichocho.
Kudzidzira Kufambira Mberi
Paunenge uchifamba zvakawanda pakutanga, vhiki imwe neimwe iwe uchaita kuwedzera zvishoma mumuganhu wako unomhanya uye kuderera mufambi rako.
Mushure memavhiki mana, iwe uchakwanisa kumhanya makiromita maviri usina kufamba zvishoma.
Kutanga chirongwa ichi chekudzidzisa, iwe unofanirwa kunge wakapedza mavhiki mana kune imwe 1 yegireji kana kuti unokwanisa kukwanisa kuita mamiriyoni mairi.
Iyi chirongwa chekudzidzisa hachina kugadzirirwa kune munhu anenge ari mutsva. Kana iwe usina kutotanga mberi, sarudzo yako iri nani ndeyokutanga neA Absolute Beginner's Guide for Running . Izvi zvichakudzidzisa zvidzidzo zvekushandira uye kubatsira kuwedzera hutano hwako hwepamusoro kuitira kuti iwe unogona kuchengetedza purogiramu yemiraira imwe chete kana maira maviri.
Usati watanga chero purogiramu, chimwe chezvinhu zvakanakisisa zvaunogona kuita ndechokuti uve nemhando yakakodzera yekushanda shangu dzerutsoka rwako runyoro uye runhare gait. Enda kunharaunda yako yega yega inoshandisa zvikafu zvekutengesa kuti uwane mazano ezvingwa zvakanakisisa kwauri.
Kudzidzisa Purogiramu Yakabudirira
Kutanga purogiramu inofambisa inzira yakanaka yekugara muchimiro uye kugadzirisa zvinangwa zvako zvekufananidzira. Hazvina mhosva kuti iwe uri papi, zvimwe zvinhu zvingakubatsira kuti uwane kubudirira.
Ramba uchifunga kuti iwe uchava nemazuva akanaka uye mazuva akaipa, asi kushivirira kuchakuita iwe kuburikidza navo vose.
Mamwe matanho ekutanga iwe unogona kutora rubatsiro nekukurudzira. Semuenzaniso, vanomhanya vanowanzowana zvakanakisisa kuronga basa ravo kuitira kuti purogiramu yakabatikana irege kupinda munzira yekurovedza. Chikamu cheizvi ndechekuziva nguva yakanakisisa yezuva iyo inoshanda kwauri.
Zvakakoshawo kuteerera mutumbi wako uye kutora zvinhu iwe pachako. Vamwe vanhu vanoda kuzorora zvakanyanya pakati pemhanya kune vamwe, saka tora nguva kana iwe uchida. Kana iwe ukaona kuti purogiramu iyi ichikurumidza kukurumidza iwe, dzokorora vhiki yekubasa usati waenderera kune imwe inotevera.
Nokuda kwekuenzanisa, edza kuita izvi kushanda pane imwe nzira. Kazhinji, rimwe rutivi rune mamita 400 kana anenge 1/4 rwemaira. Basa roga roga richava neruzhinji rwakakwana, saka unoziva kuti iwe unofanira kunge uri kutamba uye uchifamba sei. Iwe unogonawo kuita basa riri mumugwagwa, nzira yekuvaraidza, kana pane imwe nzira yekutsika . Nokuda kweizvi, shandisa chirongwa chinomhanya chakadai se RunKeeper kuti uone mahara ako.
Iwe unotanga kutanga umwe neumwe kumhanya-kufamba kwemaminiti mashanu kusvika kune gumi-kutora kana kuita zvishoma zvidzidzo zvekudziya . Pedzisa nemvura inotanga kusvika mashanu kusvika kune gumi. Pakati pekufamba kwako, iva nechokwadi chokuti uri kufamba nekukurumidza uye unoramba uchishandisa maitiro akanaka .
Iwe haufaniri kuita iwe unofamba pane mamwe mazuva. Zvisinei, iwe unofanirwa kuedza kudzivisa kushanda kwemazuva maviri mumutsara. Zvichida tora zuva rakakwana rezororo kana kuti tambuka-kudzidzisa mumazuva ari pakati pemhanyi. Kubhakwa kwepamuchinjikwa kunogona kuva mabhasikoro, yoga, kudzidzisa simba , kushambira, kana chimwe chinhu chipi zvacho chaunofarira.
Vhiki 1
Kwevhiki yekutanga, iwe uchave uchimhanya uye uchifamba maawa gumi nemaviri.
Ino inguva yakanaka yekuwana chikonzero chako, kupinda muchirongwa chemazuva ekudzidzisa, uye gadzirira iwe kwenguva refu mberi. Kana iwe uchida, tora vhiki yechipiri kuti uite iyi purogiramu usati waenderera kune imwe inotevera.
| Basa | Track Equivalent | |
|---|---|---|
| Zuva 1 | Runya 1/2 maira, famba 1/2 maire; dzoka 2 nguva | Mhanya 2 mapoka, famba 2 mapoka; dzoka 2 nguva |
| Zuva 2 | Zorora kana kuyambuka | |
| Zuva 3 | Runya 1/2 maira, famba 1/2 maire; dzoka 2 nguva | Mhanya 2 mapoka, famba 2 mapoka; dzoka 2 nguva |
| Zuva 4 | Zorora | |
| Zuva 5 | Runya 1/2 maira, famba 1/2 maire; dzoka 2 nguva | Mhanya 2 mapoka, famba 2 mapoka; dzoka 2 nguva |
| Zuva 6 | Zorora kana kuyambuka | |
| Zuva 7 | Zorora |
Vhiki 2
Pakati pevhiki yechipiri yepurogiramu, iwe uchange uchitamba 3/4 makiromita uye uchifamba makiromita mana chete.
Yeuka kufarira mazuva ako okuzorora kana kuita basa rako raunofarira kudzidzisa. Izvi zvichabatsira zvikuru sezvo iwe uchienda kune chinangwa chemaira maviri.
| Basa | Track Equivalent | |
|---|---|---|
| Zuva 1 | Mhanya 3/4 maira, famba 1/4 maire; dzoka 2 nguva | Mhanya 3 mapoka, famba 1 jira; dzoka 2 nguva |
| Zuva 2 | Zorora kana kuyambuka | |
| Zuva 3 | Mhanya 3/4 maira, famba 1/4 maire; dzoka 2 nguva | Mhanya 3 mapoka, famba 1 jira; dzoka 2 nguva |
| Zuva 4 | Zorora | |
| Zuva 5 | Mhanya 3/4 maira, famba 1/4 maire; dzoka 2 nguva | Mhanya 3 mapoka, famba 1 jira; dzoka 2 nguva |
| Zuva 6 | Zorora kana kuyambuka | |
| Zuva 7 | Zorora |
Vhiki 3
Kunyange zvazvo mavhiki apfuura akachengetedza purogiramu imwechete mumazuva ose matatu ekushanda, zuva rechishanu revhiki vhiki matatu rinowedzera imwe 1/4-maira kune imwe yekutanga yekuenzanisa. Izvi zvinokuvaka iwe kwevhiki yechina uye yakazara makiromita maviri.
| Basa | Track Equivalent | |
|---|---|---|
| Zuva 1 | Mhanya 1 maira, famba 1/4 maire, runza 3/4 maire | Runza 4 mapepa, famba chikwata 1, runza 3 mapoka |
| Zuva 2 | Zorora kana kuyambuka | |
| Zuva 3 | Mhanya 1 maira, famba 1/4 maire, runza 3/4 maire | Runza 4 mapepa, famba chikwata 1, runza 3 mapoka |
| Zuva 4 | Zorora | |
| Zuva 5 | Mhanya 1 1/4 makiromita, famba 1/4 maira, runza 1/2 mairi | Mhanya-cheka 5 mapoka, famba bheti 1, runza 2 mapoka |
| Zuva 6 | Zorora kana kuyambuka | |
| Zuva 7 | Zorora |
Svondo 4
Ndizvozvo! Iwe une vhiki imwe chete yakasara yepurogiramu iyi. Kuguma kuri kuona uye nezuva rechishanu, iwe uchava wakagadzirira kutora maira ako maviri ekutanga.
| Basa | Track Equivalent | |
|---|---|---|
| Zuva 1 | Mhanya 1 1/2 makiromita, famba 1/2 mairi | Mhanya-ngoro 6, famba 2 mapera |
| Zuva 2 | Zorora kana kuyambuka | |
| Zuva 3 | Mhanya 1 3/4 makiromita, famba 1/4 maire | Mhanya-mhanyira manomwe, famba jira rimwe |
| Zuva 4 | Zorora | |
| Zuva 5 | Mhanya makiromita maviri | Runza 8 mapepa |
| Zuva 6 | Zorora kana kuyambuka | |
| Zuva 7 | Zorora |
Your Next Step
Kumhanyira chiito chekufambira mberi uye kana uchinge uchirova chiratidzo chemaira maviri, iwe wakagadzirirwa kutarisana nedambudziko rako rinotevera. Pane nzira shomanana dzaunogona kuenda, asi nzira yakanaka iyo kuedza kutanga kwekudzidzisa 5K .
Shoko Rinobva
Pakupera kwepurogiramu iyi, unofanira kunge uchizvikudza pamusoro pekuita kwako. Ndiyo nhanho huru mukurovedza kwemuteereri. Vanhu vazhinji vanotofarira kutambira pane izvi, saka usanzwa uchinetseka kuti utange nguva refu. Chinhu chakakosha ndechokuti iwe unonzwa zvakanaka pamusoro pehuwandu hwemashandiro aunoita. Kudzidzira nguva dzose chero nzvimbo ipi zvayo kunobatsira kuchengetedza hutano hwako uye utano.