Imilinganiselo yeMileage kunye nokuQiniseka
Imayile yemizuzu eli-10 nayo kuhle kwabaqalayo; injongo kukugqiba iikhilomitha ezi-3 kwimizuzu engama-30. Ukuba i-10-minute ye-mayile ibonakala ingafikeleleki, qalisa nge-12-minute ye-mayile kwaye usebenze ukuhla.
Ngokufanayo, Ngaba i-10 lemayile yemizuzu ukubaleka okanye ukubaleka? kukho Nangona kungekho mgaqo ungqongqo wokubaleka isantya vs. isantya ukubaleka, imithombo emininzi ithi i inqunyulwe yi-6 mph okanye malunga nemizuzu eli-10 yemayile. … Akukho mgangatho ungqongqo xa iimbaleki zisiba ziimbaleki, nangona eminye imithombo isithi ukuba ubaleka iqala ngemizuzu eli-10 ngesantya semayile okanye i-6 mph.
Ngaba i-8 imizuzu engama-30 yemayile yesibini ilungile? Ukuba ubaleka imayile ngaphantsi kwemizuzu eli-12 wenza kakuhle. Ukuba ubaleka imayile kwimizuzu esi-8 wenza kakuhle kakhulu (into efana ne-25% ephezulu yelizwe yokufaneleka). Kuphela ziimbaleki ezikumgangatho ophezulu ezinokwenza imayile ngaphantsi kwemizuzu emi-5.
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.
Okwesibini Liliphi ixesha elilungileyo leemayile ezi-3? Ixesha elithathwayo ukubaleka iimayile ezi-3 liya kuxhomekeka kwisantya somntu kunye nenqanaba lokuqina komzimba wonke, kodwa umthetho olungileyo wesithupha uya kuba Iikhilomitha ezili-3 kwimizuzu eli-30. Oku kwenza isantya semayile enye rhoqo ngemizuzu eli-1, okanye iimayile ezi-10 ngeyure. Ewe iimayile ezi-6 kwimizuzu eyi-3 lixesha elilungileyo.
Ingaba imayile eyi-10 ilungile kumfazi?
Imizuzu eyi-9 yemayile endodeni kunye ne-10:30 kumfazi ziimpawu zokuqina okuphakathi; amadoda angakwaziyo ukubaleka bhetele kuneekhilomitha ezili-10, kunye nabasetyhini abacothayo kunemizuzu eyi-12, bawela kudidi lomzimba ophantsi. …Ngaphezu kwayo yonke into, wathi, i-10-minute ye-mayile yendoda eneminyaka ephakathi kunye ne-12 yemizuzu ye-mayile yowesifazane icebisa. umgangatho olungileyo wokuqina.
emva koko Ngaba ukubaleka kuyawanciphisa amanqatha esiswini? Ukubaleka yindlela egqwesileyo yokuzilolonga yokunciphisa umzimba. Itshisa iikhalori ezininzi, inokukunceda ukuba uqhubeke nokutshisa iikhalori ixesha elide emva kokuzilolonga, kunokunceda ukucinezela ukutya kunye iithagethi eziyingozi esiswini ngamafutha. Ngaphezu koko, ukubaleka kunezinye izibonelelo ezininzi kwimpilo yakho kwaye kulula ukuqalisa.
Ngaba imayile eyi-12 yemizuzu ilungile kumntu oqalayo? UKastor uthi imbaleki entsha inokudubula I-12 ukuya kwi-13 isantya semizuzu ngemayile nganye njengoluhlu oluhle lokuqalisa ngalo, kunye nekhefu lokuhamba elakhiwe ngaphakathi. Qala ngokubaleka kwemizuzu emi-3, emva koko uhambe umzuzu o-1 ukuze ululame. Oku kuya kukunceda ugcine ukuphefumla kwakho kwitshekhi kunye nentliziyo ibetha phezulu.
Inzima kangakanani imayile yemizuzu emi-5?
Ukubaleka imayile yemizuzu emi-5 akukho lula. Kuthatha uqeqesho oluninzi kunye nokutya okufanelekileyo ukufezekisa, kodwa kunokwenziwa ukuba usebenza nzima kuyo. Ngokuqeqesha umzimba wakho ukuba unyamezele imigama emide, ukomeleza imisipha yakho, kunye nokuphucula amandla akho entliziyo, unokubaleka imayile ngemizuzu emi-5 nje.
Liliphi ixesha lemayile elikhuphisanayo? Ukuze ube nokhuphiswano ufuna ukubetha imayile ukubaleka Imizuzu ye-5-6. A 5k run in 17-20 imizuzu. Amaxesha okuhla abandakanya ngaphantsi kwemizuzu eyi-7 nangaphantsi kwemizuzu engama-24 yeemayile kunye ne-5k ngokulandelelanayo.
Ngaba ukubaleka kungakunika i-abs?
Ngelixa iimbaleki ezininzi zingabalekisi kuphela ukufumana i-abs okanye ithoni yomzimba wazo, kunokuba sisibonelelo esihle semidlalo. Ngelixa ukuqhuba ngokuyintloko kukuzilolonga kwe-cardio, kuko 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.
Ngaba ukubaleka ithoni imilenze?
Ukubaleka kunokukunceda ukuba uqingqe umva wakho ngokuxhomekeke kuhlobo lokubaleka olwenzayo. …Ukubaleka iithagethi ikakhulu imilenze yakho kunye neempundu. Izihlunu ezisetyenziselwa ukukunika amandla ngokubaleka kwakho zii-quadriceps, i-hamstrings, amathole kunye ne-glutes. Ukubaleka rhoqo kuya kukufumana ithoni, umzimba ofanelekileyo kubandakanya i-butt eqinile.
Ngaba u-Usain Bolt unokubaleka ngokukhawuleza okungakanani imayile?
Imizuzu emithathu, amasekhondi angamashumi amane anesithathu, kunye neshumi elinesithathu lamakhulu emizuzwana yeyona nto ikhawulezayo umntu ayibalekileyo ukubaleka imayile, ngokokwazi kwethu.
Lithini ixesha lemayile 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.
Kufuneka umntu oqalayo ukubaleka imayile ngokukhawuleza kangakanani? Ixesha eliphakathi elilungileyo lokubaleka imayile kwabaqalayo I-21 kumzuzu we-15. Eyona ndlela ilungileyo yokuzifumana ukwimeko ephezulu yokubaleka kukwenza uphando lwakho kwaye ufumane imvelaphi ukukunceda ufumane ixesha elilungileyo lemayile oza kujolisa kulo njengosaqalayo.
Ngaba kunokwenzeka ukuba ube nemizuzu emi-3 yemayile?
Hayi. Irekhodi lehlabathi kwimayile lehlile ukusuka ku-3:59.4 ngo-1954 nguRoger Bannister ukuya malunga ne-3:45 kwiminyaka engama-60. Umzimba umiselwe ukuba uqhube i-aerobically kwimisitho yomgama kwaye emva koko i-anaerobic metabolism ithatha indawo. Ingxaki yi-anaerobic (ngaphandle kweoksijini) ayisebenzi kakuhle xa kuthelekiswa ne-aerobic metabolism.
Ungahamba imayile ngemizuzu eli-10? Isantya esiqhelekileyo sokuhamba kuthiwa simalunga ne-3 mph, ke ukuhamba imayile ngemizuzu eli-10 uya kuba nayo. ukuhamba kabini kwisantya esiqhelekileyo sokuhamba.
Ngaba ukubaleka kunika i-abs?
Ngelixa iimbaleki ezininzi zingabaleki kuphela ukufumana i-abs okanye ithoni yomzimba wazo, inokuba yinzuzo entle kwicala lezemidlalo. Ngelixa ukubaleka ngokuyintloko kukuzilolonga kwe-cardio, kuyomeleza kwaye ithoni izihlunu ezininzi emzimbeni wakho, kuquka i-abs yakho. Ukusukela ukuba ukubaleka kuthatha iindlela ezininzi – ukubaleka, ukubaleka kancinci, ukubaleka umgama…
Kutheni iimbaleki zibhitye kangaka? Iimbaleki eziqeqeshelwe umdyarho zikwabhityile ngenxa yokuba baqeqesha nzima ukuze bahlale benyamezele. Oku imizimba yabo ukusuka bulking phezulu kuthintela kuba batshisa phantse zonke iikhalori ukuba badle. … Ngokungafaniyo neembaleki ezifuna izihlunu, iimbaleki zombaleko azifuni zihlunu kwaphela.
Abaqalayo balahlekelwa njani ubunzima?
Qala ngokucotha, emva koko uyinyuse.
- Iveki 1-2: Qala ngokubaleka okanye ukubaleka umzuzu omnye; uze uhambe umzuzu omnye. …
- Iveki yesi-3: Gxuma ixesha lakho lokubaleka ukuya kwimizuzu emi-2, utshintshana nomzuzu om-1 ukuya kwemi-2 yokuhamba iyonke imizuzu engama-30.
- Iveki yesi-4: Zama imizuzu emi-3 ukubaleka okanye ukubaleka, ulandelwe ngumzuzu om-1 wokuhamba.
Kutheni ndingakwazi ukubaleka imayile nje? Yehlisa isantya. Ukuba uzame kwaye wasilela ukubaleka imayile ngaphandle kokuma, usenokuba ubaleka kakhulu. Esinye sezizathu ezikhulu zokuba abagijimi abaqalayo bazifumane bephefumla xa bebaleka imayile kuba kufuneka behlise isantya. … Umzekelo, inyathelo lokuqala inokuba kukubaleka imayile ngaphandle kokumisa.
Leliphi isantya endifanele ndibaleke ngalo 5k?
Umndilili wexesha kunye nesantya
Iimbaleki zemihla ngemihla zinokujolisa ekugqibezeleni imayile malunga nemizuzu eli-9 ukuya kweli-12. Oku kuthetha ukuba uya kugqiba i-5K ngaphakathi malunga nemizuzu eli-28 ukuya kweli-37. Abahambahambayo banokulindela ukugqiba imayile malunga nemizuzu engama-15 ukuya kwengama-20. Ukuhamba ngesantya esikhawulezayo kufuneka ukuba ukwazi ukugqiba i-5K malunga nenqaku leyure.