Running for Beginners: Ishedyuli program, scheme

ebomini bethu - yintshukumo rhoqo. Thina sonke kwindawo ethile ungxamile, ukubaleka, ukuzama ukwenza yonke into. Kule yokufuna umsebenzi kunye nemali maxa wambi nje kananjalo ixesha nokunqwenelekayo ukwenza impilo yabo. Kwaye iqala emva 30: kokuba lihlwili apha buthi, rolls uxinzelelo, ukuba umzimba abachaphazelekayo. Kodwa kukho nenye meko: umzimba uhlale lenkomo, ibe ixesha elide, kwaye umzimba - komelela kwaye ziqine. Kwaye ukubaleka - umncedisi obalaseleyo kulo.

8 izizathu ukuqala obonisa namhlanje

• Running for Beginners lufumaneka ngalo naliphi na ixesha lonyaka. Kulo mzekelo, akunamsebenzi ufuna izinto zokusebenza ezithile umthambo.
• Ngenxa umthambo wavelisa endorphin, aka "iihomoni ulonwabo".
• Ukubaleka uncedo wokukhusela kilojoules ezingasafunwayo, ukomeleza impilo.
• Imisebenzi enjalo ndiya kuyenza lukhuni, kunceda iinjongo kunye nokusombulula iingxaki.
• amaxesha Class - ithuba elihle lokuba abe yedwa ngokwakho, ngcono wena.
• Running kunempembelelo entle ebomini ngesondo.
• Ngexesha Ukuzilolonga akuyomfuneko ukuba abe kwigumbi ukuvaleka. Endaweni yoko, unako ukuba umoya omnandi kunye nobuhle bendalo.
• Kuye kudala singqiniwe ukuba uhlobo olufanelekileyo inkqubo isebenza kwabasaqalayo unako ukunceda bhetele ukumelana neemeko ezixinezelayo, kodwa kuyolula ubomi kuphela.

Effects on emzimbeni

Ukubaleka kuba nemiphumo emihle kakhulu: kukho ukubunjwa igazi esempilweni, uqala ukusebenza ngenkuthalo le yebhinqa, iiseli nefumana ngcono mpilo kunye nezondlo. Kulwelo lomzimba (igazi, nkovu) ngenkuthalo ujikeleza. Ngenxa Yindibanisela iiseli ezintsha ephilayo oluhlaziyiweyo wavelisa icarbon dioxide eziyimfuneko iinkqubo kwemichiza elibalula lo ukuphefumla echanekileyo, yaye operability uyaphuculwa.

Imithetho for Beginners

Ukuze ufumane iziphumo ezingcono (hayi ukuba buhlungu ngokwakho) kukuba ukubambelela izibonelelo ezithile.

1. Ukubaleka Efanelekileyo kwabasaqalayo kufuneka kuqala benze ukuzilolonga, umzekelo, ezinye phakathi ukuhamba ngokukhawuleza kade.
2. uyakwazi ukwandisa isantya kuphela ukuba imizuzu eli-15 yomsebenzi imidlalo kwamandla.
3. Ngexesha iiklasi zama ukugcina umzimba tye, izandla kufuneka kruthu kancinane kwaye ekhululekile.
4. Kufuneka siphefumle nge impumlo, njengoko kunceda ukulawula ugqatso.
5. Ukuze kwezemidlalo, umgaqo, oko kufuna intliziyo esiqhelweni, imiphunga esempilweni kunye namalungu. Kwimeko imandundu yempilo emva koqeqesho ukubona ngokuyimfuneko nogqirha. Akukho wenza ngexesha amagciwane (umkhuhlane, izifo zemiphunga, angina, njalo njalo. D.).
6. Njengomtyibilizi, khetha zemidlalo, iindlela epakini, kuphephe iilifti namathambeka.
7. Umthetho ibalulekileyo - nethontsi ixhala kokhuseleko, cinga eklasini ngendlela eyakhayo.

Running program kwabasaqalayo okokuqala

Iintsuku yokuqala iya kuba encomekayo. Ekuqaleni ngokuqhelekileyo esingayilungisanga emzimbeni ixesha elide elide, ngaphantsi kakhulu isantya rate run. Loko u titwa u nga ziliminxe, uya kukwazi kunaba umsebenzi kunye ukuphelisa ukuhamba. Kunye nabo banomdla befuna wabaqalayo, ezi ngcebiso - ukuba azibandakanye izihlandlo 3-4 ngeveki kwaye uqiniseke ukuba ukuthatha ikhefu ngamini-nye.

Qalisa ukubaleka - uqale kwehle ubunzima

Le misebenzi zemidlalo kuchaphazela ngqo imbonakalo. Spring, ihlobo okanye ekwindla - elona xesha lifanelekileyo ukuqala ukubaleka, ngoko ke kufuneka aqale kwehle ubunzima. Abo banqwenela ukunciphisa umzimba kungcono ukukhetha ngokuhlwa, xa sele ngamanqatha isilonda elungileyo. Xa iiklasi kufuneka asebenzise kwithuba lokuphumla aphilileyo (ngokukhawuleza - ngokucotha). Kukwandisa ukusebenza, kufuneka uzame ukuya kwi ukutya okunempilo. Ohamba kunokwenzeka ukususela ukutya okumnandi kunye okunesitatshi, liyigqibele utywala ubuncinane, kwaye kwi menu ukubandakanya imifuno kunye neziqhamo. Kunye nenqubo eyiyo kwabasaqalayo esebenzayo ukunciphisa umzimba kuya kunceda ukuphelisa le wayedla extra kwaye ikwimo enkulu.

Ukukhetha ixesha lokuziqhelanisa

Lo mbuzo usekho zinokuphikiswa. Umntu akakwazi nivuke kusasa, ngoko ndikhetha ngokuhlwa, kunye nezinye kunceda ukuba onwabe nje baleka i kusasa.

Kwabasaqalayo, kukho iingcebiso ezimbalwa.

Okokuqala, kufuneka ufumane indlela yabo ngokuhamba kwexesha. Elona xesha lifanelekileyo ukubaleka - 6-7 kusasa. Incopho Okulandelayo ngamaxesha 11-12 yosuku. Ngokuhlwa, ixesha engcono ixesha ukususela-4 ukuya ku-6.

Okwesibini, mamela umzimba wakho. Kwaye nkqu ngcono - ukuze ulungise ku kwimisebenzi yakho yemihla ngemihla. "Izikhova" bakhetha run kamva ngenxa yokuba ngentsasa umzimba akakafiki wavuka "larks" nje akakwazi ukwenza ngokuhlwa, njengoko imikhosi kuyo ayisekho.

ulahle yaqala njani na

kwenziwe isigqibo, ukuhlola iinkqubo sibhalwe wesekethe ngokubaleka ithuba wabaqalayo, bathenga iyunifomu ezemidlalo. Kukho kuphuma kusasa (ngokuhlwa) ngosuku lokuqala ubomi obutsha, kodwa ... icace phandle ukuba awufuni indlu (hayi ke bavuka ndidiniwe emsebenzini, into azive embi, mna matimba swinene ngoku). Ithi ukuba zanele uzinyanzele ukuze ulungiselele. Zibekele wena injongo enokufikelelwa kunye imisebenzi ethile. Yini na ukuba ubaleke? Yintoni umphumo ofuna ukuzenza? Etyebile yinto yokuba kuza kufuneka ixesha kuqala ukulwa yabo "Mna", yenza umgudu yokuthanda ukuba baphume kuloo ndlu. Kodwa kwenzeka ukuba iiseshoni zoqeqesho eziliqela zibanjwa njengoko bekucwangcisiwe, ze emva koko nzima ngakumbi ndizinyanzele ukugcina nokubaleka. Kuba wabaqalayo, kulindelekile, umzimba babengaqhelananga mintlhontlho yoleyo. Ngoko ke ndincede ngokwakho. Fumana-nye iqela ukubaleka kunye, ukunxibelelana kwi iiforam Internet baze babelane impumelelo yabo. Kwiiklasi ukonwabela umculo owuthandayo, uze avuyisane ngokwakho. Qala i blog ezemidlalo, bhala phantsi onke okuvelayo kunye nezigqibo. Emva zokuqala iiveki ezintathu okanye ezine, umzimba avumelane noxinzelelo kwaye abe nemvo imincili gama ubaleka emva kwayo. Kuya kuba qiniseka ukuba uyakholelwa kwisiqu sakho.

Ishedyuli-runs kwabasaqalayo

Abo wagqiba ukwenza nzulu ngayo impilo okanye nembonakalo yakhe, kunokukunceda zisenza iishedyuli zazo, apho ziza kuboniswa iziphumo ngeveki. Ingabonakala into efana nale.

Kwaye ke, yi mfanekiso. Kodwa ukuba ngenene wagqiba ukujonga iziphumo, ngoko oku kufuneka kwenziwe ngendlela.

Ona okanye inzuzo?

Kwi-Internet kukho amanqaku amaninzi ibango ukugidima ezimbi kwimpilo. Yinyaniso le? Kodwa nantsi eyona nyaniso.

• -Cross lizwe ukusebenzisa nefuthe elibi amadolo kunye namalungu. Yinyani kuphela ngokuyinxenye. Ewe, ezi amalungu imisebenzi baboniswa imithwalo enzima. Kodwa akukho bungqina eziphathekayo ukuze athi malunga nefuthe ephanzisayo iyasebenza. Ngokwahlukileyo koko, njengoko ibonisa uphando, iimbaleki uyibone izifo omzimba. Qaphela: Running kwabasaqalayo kufuna izihlangu zemidlalo ezikumgangatho ophezulu kunye noqeqesho olufanelekileyo buciko. Oku kuya kongela amalungu yakho umonakalo.

• Morning njengomtyibilizi kuyingozi njengoko umzimba engena isimo ntshikilelo. Bambi kube njalo. Oku kusebenza kubantu emva kwexesha ulale, abaphethwe kobuntu kwangethuba kwaye asebenze bhetele emva kwemini. Kuba uninzi lwezi mpawu ebalulekileyo kusasa - ikofu umdiza. Kuyabonakala ukuba, ngokoluvo lwabo, kubuhlungu nokubaleka ngaphantsi. Kodwa akukho mntu eyeka ukufunda wokuhlwa ukumelana jikelele ukuba iimpawu eziphilayo.
• Running kubangela iqolo. mizwa ekhathazayo kwenzeka xa umzimba kwindawo engalunganga xa imithwalo ngokugqithisileyo. Nkqu ukusebenza ezingachanekanga izandla okanye ngokugoba amadolo zingaphendula naziphi nemisipha ezifeleyo kunye nemisipha sokumpompa. Ukuba ngaba uziva ukhululekile kunye eklasini, kodwa ugqirha akukho Izimo, uyakwazi ukuchitha izifundo ezimbalwa phantsi kolwalathiso kumntu ofundisa yobungcali.
• Running nefuthe elibi imilo zamabele ababhinqileyo. a "ukuyeka" umqondiso abafazi abaninzi. Akakho umntu ofuna ukuba amanqaku luya nesikhumba unokukhawuleza ukuba bagcine. Le ngxaki ingasonjululwa ngokusebenzisa yangaphantsi ezemidlalo, ukholosile itshixa esifubeni, kodwa musa ukudala imvakalelo yobunzima.
• Ngoxa ukubaleka kukho umngcipheko ukufumana ukugruzuka komsipha. Ukulimala kungenza ngumgibe naphi; phezu amanyathelo bala, kwi stairwell, phezu mkhenkce mtyibilizi. Yinto isilumkiso, kwaye maxa wambi ityala. Ukuze siphephe iziganeko ezifanayo ngexesha njengomtyibilizi, kuya kunceda indlela ndacinga-ngaphandle kakuhle. Kubhetele ukuba ukhethe indawo aguqulelwe uqeqesho.

Nokuba yintoni na enokuthethwa ugqatso, kodwa ngumdlalo, yaye waziwa ukuba nempembelelo entle kakhulu empilweni yethu, imo yokuphila. Kwaye ngokuqinisekileyo indlela omkhulu ilele phezu kwesingqengqelo, ukutya ukutya kukuzila ukuphila umzimba. Kakade ke, wonk 'isigqibo ngokwakhe. Kodwa umntu qiniseka ngqo - xa ukhetha umdlalo, khetha ubomi.