Isantya kwiimayile ngeyure (mph)
Iimayile ngeyure zihlala zisetyenziselwa isantya semoto. Umzuzu omnye kwi 60 mph izakuhambisa imayile enye.
Ngokufanayo, Ithatha ixesha elingakanani imayile enye ukuqhuba? Iyure enye yimizuzu engama-1 ngoko ke iimayile ezingama-60 kwimizuzu engama-60 zilingana nemayile enye ngomzuzu omnye. Kuba kukho 60 imizuzu kwiyure enye, kwaye uhamba 1 mph, kuthatha wena umzuzu omnye ukuhamba imayile enye.
Ingaba ukubaleka imayile enye ngosuku kulungile? Ngokwesayensi yezonyango, ukuba ubaleka imayile yonke imihla, une: 1Ipesenti esezantsi yomngcipheko womhlaza wommizo, 27% umngcipheko ophantsi womhlaza wesibindi, iipesenti ezingama-26 umngcipheko ophantsi womhlaza wemiphunga, umngcipheko ophantsi wama-23% womhlaza wezintso, umngcipheko ophantsi nge-16% womhlaza wekolon, kunye ne-10% lomngcipheko ophantsi womhlaza webele.
Leliphi ixesha elilungileyo lemayile enye? Imbaleki engakhuphisaniyo, ekwimilo ngokwentelekiso idla ngokugqibezela imayile enye malunga nemizuzu eli-9 ukuya kweli-10, kwi-avareji. Ukuba umtsha ukubaleka, ungabaleka imayile enye ukusondela kwimizuzu eli-12 ukuya kweli-15 njengoko usakha unyamezelo. Iimbaleki ze-Elite zemarathon zibaleka umndilili kwimizuzu emi-4 ukuya kwemi-5.
Okwesibini Ngaba yimizuzu emi-6 ngokukhawuleza? Ukubaleka i-6 yemizuzu yeemayile kubonwa njengovavanyo lokwenyani lwembaleki yolonwabo. Iyakhawuleza, kodwa hayi i-elite ngokukhawuleza. Kwaye, ukuba kunikwe intando kunye nokuzinikela, abaninzi banokuphumelela.
Zingaphi iimayile ziyimizuzu engama-9?
Zingaphi iimayile ngeyure eziyi-7 zemayile?
imin / imayile | mph | min / km |
---|---|---|
7 min | 8.5 | 4 m 20 s |
8 min | 7.5 | 4 m 58 s |
9 min | 6.6 | 5 m 35 s |
10 min | 6 | 6 m 12 s |
Dec 22, 2021
emva koko Ngaba ukubaleka kukunika i-abs? Ngelixa iimbaleki ezininzi zingabaleki kuphela ukufumana i-abs okanye ithoni yomzimba wazo, inokuba yinzuzo esecaleni kwezemidlalo. Ngelixa ukubaleka ngokuyintloko kukuzilolonga kwe-cardio, yona iyomeleza kwaye ivakalise imisipha emininzi emzimbeni wakho, kubandakanya ukungabikho kwakho.
Ingaba i-1 yemayile ukubaleka kuyifanele? Impendulo emfutshane: EWE. Impendulo ende: Ukubaleka imayile ngosuku kunokuba kulungele wena, kungakhathaliseki ukuba ulwalamano lwakho lwangoku lunjani ngokubaleka. Ukuba ungumntu oqalayo osokolayo ukubona iziphumo, ukubaleka kwemihla ngemihla kunokuba lithuba lakho lokubona utyando oluqhubekayo kwaye likuse apho ufuna ukuba khona.
Leliphi ixesha elifanelekileyo leemayile ezi-1.5?
Ngesiqhelo, ubuncinci obusezantsi bomgangatho we-1.5 yeemayile ukubaleka ukufutshane ukuya ku-10: 30 (okanye isantya se-7: 00 / imayile). Ngapha koko, abasetyhini abakwi-Naval Academy yase-US kufuneka babaleke phantsi kwe-12: 30 ukuya kwi-1.5 yemayile yokubaleka okanye basilele kuvavanyo- lelo li-8: 00 / imayile yokuhamba. Cinga ngo-14: 30 xa upasa kodwa ke umndilili ngu- “D” okanye ungaphantsi komndilili.
Ngaba u-Usain Bolt angabaleka imayile enye? Ummeli ka-Usain Bolt uqinisekisa iMbaleki Akazange abaleke iMayile.
Lithini ixesha lika-Usain Bolt?
Oko kuthetha ukuba isantya sikaBolt ngexesha lerekhodi lakhe lehlabathi laliyi-10.44 yeemitha ngomzuzwana. Kuba abantu abaninzi beqhelene neemoto kunye nesantya sesantya, kunokuba luncedo ngakumbi ukucinga ngoku malunga neekhilomitha ngeyure okanye imayile ngeyure: 37.58 okanye 23.35, ngokulandelanayo.
Kutheni ndiyimbaleki ecotha kangaka? Izizathu eziqhelekileyo zokuthi kutheni ubaleka kade
Ukungalali ngokwaneleyo. Ukufumana uxinzelelo oluninzi. Ukungatyi iikhalori ezaneleyo. Amanqanaba esinyithi aphantsi.
Ndingazibaleka njani iimayile ezi-1.5 kwimizuzu eyi-10?
Khetha umphezulu othe tyaba obalekayo okanye ubaleke kwindawo engathathi hlangothi kwi-treadmill ukuze uqalise. Zifudumeze kangangemizuzu emi-5 ukuya kweli-10 ngesantya esilula sokubaleka. Emva koko, nyusa isantya sakho ukubaleka ngokukhawuleza okanye sprint imizuzu emi-2, okanye nje ukuba ungasigcina isantya. Buyela kwakhona ngesantya esilula sokubaleka ixesha elide njengoko ubaleka.
Ingaba i-7 kunye nesiqingatha yemayile yomzuzu ilungile?
Ngoko ke imizuzu esi-7 imayile enye ithetha ulungile ngokuphakathi. Ayiloxesha limnandi, kodwa ulunge ngakumbi kunobuninzi beminyaka yakho. Njengenye inqaku lokuthelekisa, ixesha lam lemayile xa ndandineminyaka engama-50 lalimalunga ne-6:20, kwaye andiwuqeqesheli loo mgama. Ndaqhubeka ndijikeleza isantya se-7:20 kwi-half-marathon (iikhilomitha ezili-13).
Ngaba i-8 min yemayile ilungile? Ukuba ubaleka imayile ngaphantsi kwemizuzu eli-12 wenza kakuhle. Ukuba ukhona ukubaleka imayile ngemizuzu esi-8 wenza kakuhle kakhulu (into efana ne-25% ephezulu yelizwe yokufaneleka). Kuphela ziimbaleki ezikumgangatho ophezulu ezinokwenza imayile ngaphantsi kwemizuzu emi-5.
Kuthatha ixesha elingakanani ukuhamba imayile enye? Abantu abaninzi banokulindela ukuhamba imayile ukungena I-15 kumzuzu we-22, ngokwedatha eqokelelwe kuphononongo luka-2019 oluthatha amashumi amahlanu eminyaka. Umyinge wokuhamba ngesantya yi-2.5 ukuya kwi-4 mph, ngokutsho kwamaZiko oLawulo lweZifo kunye noThintelo.
Ndingazibaleka njani iimayile ezi-1.5 kwimizuzu eyi-11?
Hamba ngokukhawuleza ngomzuzu we-1, uze uhambe ngomzuzu we-1, uze uqhube umzuzu we-1, njalo njalo. Nje ukuba kube lula, baleka imizuzu emi-2 ngomzuzu ngamnye wokuhamba. Sebenza ngendlela yakho ude ubaleke kangangemizuzu eli-1.
Ndingabaleka njani iimayile ezi-1.5 ngemizuzu eyi-15? Baleka ngesantya esingentla imizuzwana engama-30 kwaye uphumle imizuzwana engama-30. Phinda imizuzu eyi-15 ukuya kwengama-20 iyonke. Phumla usuku ukuba umthambo unzima kakhulu kuwe. Emva kweeveki ezi-1 okanye ezi-2 (kuxhomekeke kukuqina kwakho) yenza okufanayo kodwa unyuse ixesha lokubaleka libe yimizuzwana engama-40 nexesha lokuphumla lifana.
Kutheni izinqe zibuhlungu emva kokubaleka?
I-Bursae ziingxowa ezizaliswe lulwelo ezigcina amathambo, ii-tendon, kunye nezihlunu ze-hip joint. Iintshukumo eziphindaphindwayo, njengokubaleka, beka uxinzelelo kwiingxowa ze-bursa, ezibangela ukuba zibe buhlungu kwaye zidumbe. Oku kukhokelela kwi-bursitis, ebonakala ngokudumba, ubomvu, kunye nokucaphuka.
Ngaba kufuneka ndibaleke ebusuku okanye kusasa? Ibaleka ngokuhlwa nceda ukunciphisa uxinzelelo lwegazi ebusuku; kunye nokubaleka emva kwemini okanye ngorhatya kunceda ukuba uphucule uhlobo lwakho kwaye wakhe izihlunu. Inzululwazi ithi elona xesha lilungileyo lokubaleka kusemva kwemini okanye ngorhatya. Kwakhona, ngelixa emva kwemini ilungile kumgama omde, urhatya lwangethuba lungcono kwi-sprints.
Yintoni umzimba wembaleki?
Umzimba wembaleki ngu ukuxhalaba ngakumbi malunga nokuhamba umgama kunye nokubaleka ngokufanelekileyo kangangoko. … Ngelixa ubunzima babo bunokuba phakathi koluhlu oluqhelekileyo, amafutha emizimba yabo adla ngokuba phezulu kakhulu kwaye ubunzima bezihlunu zabo buphantsi kakhulu kubunzima bemizimba yabo.
Ingaba imayile enye yi-sprint? Ngamafutshane, imayile ibukhali. Yiyo malunga nemizuzu emi-4 ukuya kwengama-7 kuninzi lweembaleki kwi-sub-maximal, i-sprint elawulwayo. … Ukongeza kwimitsi ebalekayo kunye neenduli, kuyanceda ukubandakanya umthambo weveki yonke oquka ukubaleka ngokukhawuleza, njengeseshini yefartlek engacwangciswanga ephindaphindwayo kwi-800m–5k yomdyarho.
Ngaba kulungile ukubaleka yonke imihla?
Ukubaleka yonke imihla kubi kwimpilo yakho kuba yonyusa umngcipheko wokulimala kakhulu njengokuqhekeka koxinzelelo, ukubola kwe-shin, kunye neenyembezi zemisipha. Kuya kufuneka ubaleke iintsuku ezintathu ukuya kwezintlanu ngeveki ukuqinisekisa ukuba unika umzimba wakho ixesha elaneleyo lokuphumla nokulungisa.
Ngaba ndiza kuncipha ukuba ndibaleka imayile enye ngosuku? Shed Weight
Ukuba ugcina imikhwa yakho yokutya yangoku kwaye ubaleka imayile enye kuphela ngosuku, unokutshisa iikhalori ezaneleyo ukuze ubone ukwehla kobunzima malunga umlinganiselo weponti enye yobunzima ngenyanga. Ukuba unethemba lokuphulukana nobunzima obongezelelweyo, unokubandakanya umsebenzi omningi we-aerobic kwaye unciphise ukutya kwakho kwekhalori.