Kana wakanga uchifunga nezvekushandira 5K, iwe unofanirwa: Kumhanyira kungangove yakanyatsonaka yekuvhiya. Iwe haufaniri kuva mukoti ane unyanzvi, uye hapana mhando dzakanaka dzinobatanidzwa; zvakarurama Sveta sneaks yako uye enda. Iyo zvakare ndiyo imwe yenzira dzinoshanda kwazvo yekupusha mafuta uye kupisa macalorie anenge mazana matanhatu paawa.
Ichokwadi, kufamba kunobatsira, asi kutsvakurudza kunoratidza kuti kumhanya kunokonzera chikamu chayo kana zvasvika pakudurura mapaundi. Chimwe chekudzidza kwevashandi ve47,000 nevatambi, kubva kuLawrence Berkeley National Laboratory muBerkeley, Calif., Vakawana kuti vamhanyi vakapisa mamwe makoriyori uye vakave nekuderera kukuru kudarika BMI kwemakore matanhatu. Vatambi vanobva kunze (ivo vane BMI pamusoro pe28) vakarasikirwa kusvikira 90 muzana kuwedzera kukura kudarika vanofamba.
Kuderedza mapaundi uye kutinha hazvirevi chete zvinobatsira zvemuurayi cardio workout: Uchaderedzawo njodzi yako chirwere chemoyo uye chirwere cheshuga, kuwedzera mafungiro ako, kushungurudzika, uye kuvaka mushu, kunyanya mumuviri uye pasi. Iwe haufaniri kunyange kutsvaka nguva yakawanda yekukohwa mibayiro iyi; ita 20 kune 30 maminitsi, mazuva matatu kusvika mana pavhiki, uye iwe uchaona kuchinja kukuru.
Takagadzirira kurova mumugwagwa? Heino chirongwa chekudzidzisa 5K chekutanga joggers. Uye ndeyekuwedzera kuwedzera mune rimwe zuva rekurovedzwa (funga mabhasikoro kana kuti kushambira) kuti uwedzere koriori kupisa uye kubatsira kudzivisa kukuvara. Nokukurumidza zvakakwana, iwe uchanzwa sokunge iwe wakaberekwa kuti utange.
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Iyi ndiyo chirongwa chekudzidzisa 5K kwauri kana: Iwe uri mutsva kumhanya uye kazhinji hausi kushanda nguva dzose.
Chinangwa chako: Pakupera kwemasvondo masere, kwanisa kumhanya kwemaminetsi makumi maviri musana uye kuvaka kusvika kudambudziko re8K.
Urongwa hwekudzidzisa 5K: Iyi vhiki sere, matatu-mazuva-pavhiki chirongwa naNike + Run Club murairidzi Julia Lucas anosanganisa kufamba nekumhanya kubatsira kudzivirira kukuvara uye overexertion. Zvakanaka kumhanya kwenguva yakareba? Pfupisa kana kurasa nguva yekufamba. Imwe paunogona kuenderera mberi nekukurukurirana, asi zvakadaro uchinzwa sekunge uri kufamba nekukurumidza.
Nzira yekudzidzira yako 5K akangwara:
1. Tanga nerutsoka rwerudyiKugadzira diki yekudyara mugear ikozvino kuchakuchengetera iwe kuwanda kwekuwedzera gare gare unonzwa kuve wakasununguka uye kudzivirira maaches “Zvakanaka peyarunning shoes“Inogona kubatsira kubvisa kukuvara sekurwadziwa nemabvi,” anodaro Susan Paul, chiremba wezvekurovedza muviri uye chirongwa chekudzidzisa kuOrlando Track Shack Fitness Club muOrlando, Florida. sarudza yako yakanaka shangu mhando.
2. Mira kusonaVatangisi vanowanzotambudzwa nechisimba ichi, icho chinorwisana sechikwata chemugadziri wemuviri uye chinoitika apo dhiyabhorosi yakanyanyisa kunotanga kupera. Kuti udzikise marwadzo, kunonoka pasi uye kusimba nesimba nguva imwe neimwe apo tsoka yako inopikisana (saka kana chidimbu chiri kurutivi rwako rworudyi, fema kunze apo rutsoka rwako rworuboshwe rukadzika). Iyo inobatsirawo kuyanisa nzvimbo yacho neminwe miviri. Uye usazvidya zvakawanda usati wabuda; dumbu rakazara rinogona kuva chikonzero.
3. Funga kamba, kwete tsuro. "Kukanganisa kukuru kune vatsva vatsva vanoita kuti vatange kufamba nenzira yakakurumidza," anodaro Paul. "Zvinotora nguva kuti muviri wako uenzaniswe nemitemo yekushanda. Iwe unofanirwa kutarisa mishonga yako, magamente, tendon nemapfupa, kwete chete mwoyo wako nemapapu. "Hazvina mhosva kuti unoedzwa sei kuti uzvisunge iwe, usazviita. Zvishoma uye zvakasimba zvinopinda mukana wekoriori-kupisa!
Kuti uwane mamwe mashoko, ndapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibatane nesu pa 915-850-0900 .
Chiropractic uye Athletic Performance
Vatambi vakawanda vakakuvara vachiita mitambo yavo chaiyo kana kuita basa, vanowanzochera kurapa kubva kune chiropractors. Chiropractic inotarisa pamusoro pekudzivirira, kuongororwa uye kurapwa kwekukuvadzwa nemamiriro ezvinhu anokonzera musumuloskeletal uye nervous system. Kunyange zvazvo chiropractic iri nzira yakachengeteka uye inobudirira yekuchengeta kuchengetedza kwezvirwere zvakasiyana-siyana, chiropractic inogonawo kushandiswa kusimbisa mitambo.
NHAURWA INOTENDA: KUNYANYA KUNYANYA: Nyowani PUSH 24 / 7 ? Fitness Center
Professional Makuriro Ekudzidzira *
Ruzivo rwuri pano pa "Nzira Yekurovedza Kugadzirira Kuda 5K"Hazvina kuitirwa kutsiva hukama hwemunhu nemunhu ane ruzivo nezvehutano kana chiremba ane rezinesi uye haisi zano rekurapa. Tinokukurudzira kuti uite sarudzo dzehutano maererano netsvakiridzo yako uye kudyidzana nenyanzvi yezvehutano inokwanisa.
Ruzivo rweBlog & Hurukuro dzeKukura
Nzvimbo yedu yeruzivo inogumira kuChiropractic, musculoskeletal, mishonga yemuviri, hutano, inopa etiological viscerosomatic kusagadzikana mukati mezviratidzo zvekiriniki, yakabatana somatovisceral reflex Clinical dynamics, subluxation complexes, nyaya dzehutano dzakaoma, uye / kana zvinyorwa zvemishonga zvinoshanda, misoro, uye nhaurirano.
Isu tinopa uye tinopa kubatirana kwekiriniki nenyanzvi dzakasiyana-siyana. Imwe neimwe nyanzvi inotongwa nehunyanzvi hwavo chiyero chekudzidzira uye kutonga kwavo kwerezinesi. Isu tinoshandisa inoshanda yehutano & hutano mapuroteni kurapa uye kutsigira kuchengetedza kwekukuvadzwa kana kusagadzikana kwemusculoskeletal system.
Mavhidhiyo edu, zvakatumirwa, misoro, zvidzidzo, uye ruzivo rwunobata nyaya dzekiriniki, nyaya, uye misoro ine chekuita uye zvakananga kana zvisina kunanga kutsigira kwedu kwekiriniki yekudzidzira.
Hofisi yedu yakaedza zvine mutsindo kupa zvinyorwa zvinotsigira uye yaona tsvakiridzo yakakodzera kana zvidzidzo zvinotsigira zvatakatumira. Isu tinopa makopi ekutsigira ekutsvagisa zvidzidzo zvinowanikwa kumatare edzimhosva uye kuruzhinji pachikumbiro.
Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr. Alex Jimenez, DC, kana taura nesu isu 915-850-0900.
Tiri pano kuzokubatsira iwe nemhuri yako.
zvikomborero
Dr. Alex Jimenez DC, Msacp, RN*, CCST, IFMCP*, CIFM*, atn*
email: qeqeshi@elpasofunctionalmedicine.com
Akapihwa rezenisi saChiremba weChiropractic (DC) mu Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Akapihwa Rezenisi seMukoti Akanyoreswa (RN*) in Florida
Florida License RN License # RN9617241 (Kudzora Nha. 3558029)
Compact Status: Multi-State License: Wakatenderwa Kudzidzira mukati 40 States*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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