Menene Matsakaicin Lokaci 5K?

Wadatacce

• Matsakaici ta hanyar shekaru da jima'i
• Matsakaici don masu farawa
• Matsakaicin lokaci da saurin tafiya
• Nasihu don samun sauri
• Horon tazara
• Yin shiri
• Layin kasa

Gudun 5K abu ne mai cikawa wanda ya dace da mutanen da kawai suke shiga gudu ko kuma waɗanda kawai suke son gudanar da nesa mai sauƙi.

Kodayake baku taɓa yin tsere na 5K ba, ƙila za ku iya samun tsari cikin 'yan watanni ta hanyar sadaukar da kanku ga shirin horo na gaskiya.

Idan kayi tafiyar 5K, yakamata kayi farin ciki da kanka komai sakamakon, amma abu ne na al'ada don so sanin idan lokacinka ya wuce ko ƙasa da matsakaici.

Dalilai irin su shekaru, jima'i, da ƙoshin lafiya na iya yin tasiri akan lokacinka na 5K. Yawancin masu gudu suna kammala 5K a cikin minti 30 zuwa 40, kuma masu gudu da yawa suna gamsuwa da lokacin su idan yana kusa da wannan ma'auni. Matsakaicin mai tafiya ya gama 5K a cikin minti 45 zuwa 60.

Matsakaici ta hanyar shekaru da jima'i

Shekaru suna taka rawa lokacin da ya shafi kayyade matsakaita 5K, kodayake kamar yadda kuke gani daga jadawalin da ke ƙasa, wasu rukunin shekaru sun fi na sauran takwarorinsu kyau. Yi amfani da waɗannan matsakaita na 5K azaman jagora don ganin kusan inda zaku iya tsammanin kasancewa lokacin da zaku fara.

Matsakaici don masu farawa

Idan kayi tafiyar mil kusan kowane minti 8, zaka iya dogaro da lokacinka 5K yana kasan ko kusan minti 25. Koyaya, wannan ba abu ne mai sauƙin cimmawa ga mutane da yawa ba, don haka masu farawa yakamata suyi niyyar tafiyar mil a kusan minti 9 zuwa 13.

Kafa tsarin motsa jiki wanda ke haɓaka sama da weeksan makonni ko watanni. Daidaita ayyukanku na yau da kullun tare da motsa jiki mara tasiri kamar yin iyo, motsa jiki, da kuma motsa jiki.

Matsakaicin lokaci da saurin tafiya

Masu tsere na yau da kullun na iya yin burin kammala mil a cikin kusan minti 9 zuwa 12. Wannan yana nufin za ku gama 5K cikin kimanin minti 28 zuwa 37.

Masu tafiya suna iya tsammanin kammala mil ɗaya cikin kusan mintuna 15 zuwa 20. Yin tafiya a hanzari zai ba ka damar gama 5K a kusan alamar awa.

Nasihu don samun sauri

Don samun kuzari da haɓaka saurin gudu, mai da hankali kan ginin sannu a hankali cikin aan makonni ko watanni. Hakanan kuna iya la'akari da wasu ƙarin nasihu don inganta lokacinku, gami da:

• Yi zabi mai kyau na rayuwa, kamar cin abinci mai kyau da samun wadataccen bacci mai kyau.
• Koyaushe dumama na akalla minti 10 zuwa 15 kafin fara wasan motsa jiki, kuma gama tare da sanyin sanyi.
• Inganta jimiri da saurin ku ta hanyar yin atisayen tazara tare da sauya shi zuwa gudu a kan abin hawa, mara tudu, da tsaunuka.
• Daidaita tsarin aikinku tare da karfin horo, kuma hada da yalwatattun shimfidawa don kiyaye jikinku sassauci da sassauci.
• Don gina saurin, yi aiki akan haɓaka ƙarfin ku da ƙarfin tsoka. Canza motsa jiki tsakanin motsa jiki mai tsaka-tsakin, kuma hada da wasu nau'ikan motsa jiki, kamar su keke, kwallon raga, ko iyo.
• Gwada yoga, tai chi, ko rawa aƙalla sau ɗaya a mako don samun motsin jikinku ta hanyoyi daban-daban.
• Koyaushe bada izinin aƙalla cikakkiyar yini guda hutu kowane mako.
• Idan kun kasance sababbi ne ga gudu, fara da zaman minti 20 zuwa 30, kuma a hankali ku ƙara tsawon lokacin da kuka sami ƙarin dacewa.
• Zaka iya inganta daidaituwa da daidaitawa tare da ƙwarewar tsari masu zuwa:
  • tafiya da gudu mai girma gwiwoyi
  • ɗaurewa, ko gudu tare da ƙarin gishiri
  • madaidaiciyar kafa
  • gindi yana bugawa
  • tsallakewa da tsalle-tsalle
  • Gudun gudu
  • kwarin kwari

Horon tazara

Canza motsa jiki ta hanyar sauya ƙarfin, nesa, da lokaci. Yi amfani da horon tazara don gajiyar da jijiyoyinku ta hanyar turawa kanku yadda za ku iya na wani lokaci, sa'annan ku ba da damar lokacin murmurewa.

Exampleaya daga cikin misalan shine yin mintina 1 na motsa jiki mai ƙarfi wanda ya biyo bayan minti 2 na murmurewa. Yi wannan don zagaye 4 na jimlar minti 12. Ko zaka iya gudu a cikin babban gudu na mintina 2 zuwa 5 wanda biye daidai lokacin da kayi ya bugu. Yi haka sau 4 zuwa 6.

Yin shiri

Kuna iya samun lesan samfurin jadawalin horo 5K nan. Kula da ci gaban ka ta hanyar shigar da bayanan motsa jikin ka a cikin mujallu ko wata ka'ida. Yi rikodin lokutan tafiyarku, wasan motsa jiki, da tsarin abinci.

Gina Jiki yana cikin ɓangare a cikin shirin 5K. Yayin horo, hada da yalwar sunadaran sunadarai, lafiyayyen mai, da kuma hadadden carbohydrates. Kasance da sabbin fruita fruitan itace, koriyar kayan lambu, da lafiyayyen furotin akan lokaci. Rage yawan shan giya da sarrafawa, abinci mai zaki.

Layin kasa

Gudun 5K hanya ce mai kyau don ƙalubalanci kanku idan kun kasance mai gudu, ko don saita ma kanku wata manufa idan kun fara gudu a karon farko.

Gudun kanku yayin da kuke gina saurin ku, jimiri, da ƙarfi, amma kuma tabbatar da ƙalubalantar kanku a kan hanya. Yi farin ciki da shi, kuma yi amfani da ci gabanku azaman dalili don haɗuwa da mafi kyawun halinku.