Ukuba ucinga ukuqhuba i-5K, kufuneka: Ukugijima kungase kube ngumsebenzi ohamba phambili kakhulu. Akudingeki ukuba ube ngumdlali onobuchule, kwaye akukho zixhobo ezinokubambisana ezibandakanyekayo; nje ukulahla i-sneaks yakho kwaye uhambe. Ikwayenye yeendlela ezisebenzayo zokuqhumisa amanqatha kunye nokutshisa iikhalori ezimalunga nama-600 ngeyure.
Ngokuqinisekileyo, ukuhamba kunenzuzo, kodwa uphando lubonisa ukuba uqhuba ukukhaba i-butt yayo xa kuziwa ekutyeni iipounds. Ucwaningo olulodwa lwabagijimi be-47,000 kunye nabahambahambayo, kwiLebhu yeSizwe yaseLawrence Berkeley eBerkeley, Calif., Yafumanisa ukuba abagijimi batsha iikhalori ezingaphezulu kwaye banokuhla kwezinga eliphezulu kakhulu kwi-BMI ngaphezu kweminyaka emithandathu. Abagijimi abaqala ngokugqithiseleyo (abo abane-BMI ngaphezu kwe-28) balahlekile 90 ekhulwini bunzima ngaphezu kwabahambahambayo.
Ukulahla amakhilogremu kunye nokuqhawula ngeyona nto yodwa inzuzo yalo msebenzi wokubulala i-cardio: Uyakunciphisa umngcipheko wakho isifo sentliziyo kwaye iswekile, phucula indlela ovakalelwa ngayo, uxinzelelo lwengqondo, nokwakha imisipha, ngokukodwa kumzimba ophantsi kunye neyona nto. Awudingi ukuba unikezele ixesha elide ukuvuna le mivuzo; Yenza i-20 kumzuzu we-30, iintsuku ezintathu ukuya kwezine ngeveki, kwaye uza kubona ukuphuculwa okukhulu.
Ulungele ukubetha indlela? Nantsi iplani yoqeqesho lwe-5K yokuqala ukugijima. Kwaye kulungile ukufaka ngolunye usuku lokuqeqesha (cinga ngebhayisikili okanye ukubhukuda) ukuze uhlaziye i-calorie burn and uncede ukukhusela ukulimala. Kungekudala, uya kuziva ngathi uzalwe ukuba usebenze.
ZIQHELEKILEYO: I-50 Ininzi Imimandla eZiqhamo eziMangalisayo eMelika, kwiSizwe nguRhulumente
Esi sicwangciso soqeqesho lwe-5K kuwe ukuba: Utsha ukuqhuba kwaye ngokuqhelekileyo awusebenzi ngokuqhubekayo.
Injongo yakho: Ekupheleni kweeveki ezisi-8, ubenakho ukubaleka imizuzu engama-20 ngokuthe tye � kwaye wakhele umngeni we-5K.
Isicwangciso soqeqesho se-5K: Esi sicwangciso seeveki ezisibhozo, iintsuku ezintathu ngeveki ngumqeqeshi we-Nike + Run Club uJulia Lucas udibanisa ukuhamba kunye nokubaleka ukunceda ukukhusela ukulimala kunye nokugqithisa. Kulungile ukubaleka ixesha elide? Lifutshane okanye ulahle ixesha lokuhamba.�Isantya sakho esifanelekileyo? Enye apho unokuqhubeka nencoko, kodwa uzive ngathi uhamba ngokukhawuleza.
Uziqeqeshela njani i-5K yakho ekrelekrele:�
1. Qala ngonyawo lwasekunene.�Ukwenza utyalo-mali oluncinci kwigiya ngoku kuya kongela ubunzima obukhulu kamva �Uya kuziva ukhululekile kwaye uphephe iintlungu. “Isibini esilungileyo�izicathuloInokunceda ekuthinteleni ukwenzakala okunje ngeentlungu zedolo,” utsho uSusan Paul, isazi ngemithambo yomzimba kunye nomlawuli wenkqubo yoqeqesho eOrlando Track Shack Fitness Club eOrlando, eFlorida. misela uhlobo lwesihlangu sakho esifanelekileyo.
2. Yeka imithungo esecaleni.�Abaqalayo bavame ukubethelwa yi-cramp, ebetha njengobhobhoza umzimba kwaye kwenzeka xa isilathisi esisebenza ngokugqithisileyo siqala ukukhawuleza. Ukunciphisa intlungu, nciphise kwaye usebenze ngamandla ngexesha ngalinye inyawo lakho elingafaniyo (ngoko ke ukuba ukutshitshisa ngakwesokunene sakho, phefumula xa unyawo lwakho lwasekhohlo luhla). Kwakhona kunceda ukuhlalisa ummandla ngeminwe emibili. Futhi ungadli kakhulu ngaphambi kokuphuma; isisu esipheleleyo sinokuba ngumntu othe tye.
3. Cinga ngofudo, hayi umvundla.�Iphutha elikhulu kunabo bonke abagijimi abatsha benzayo baqala ngokukhawuleza, "kusho uPaul. "Kuthatha ixesha lokuba umzimba wakho usetyenziswe iimfuno zokusebenza. Ufanele ulungele imisipha yakho, iigaments, iithonte namathambo, kungekhona nje intliziyo yakho nemiphunga. "Kungakhathaliseki ukuba ulingeka njani ukuba uzingxine, ungenzi. Ukuphuphuma kunye nokuzimelela kunqoba umqhubi wekhalori!
Ngolunye ulwazi, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
Abadlali abaninzi abalimalayo benza imidlalo ethile okanye umsebenzi wabo, bahlala befuna unyango oluvela kwiingcali zonyango. Ukunyamekela kwe-Chiropractic kugxininise ekukhuseleni, ukuxilongwa kunye nokunyangwa kwemazi kunye neemeko ezichaphazela inkqubo ye-musculoskelet and nervous system. Nangona i-chiropractic yindlela ekhuselekileyo neyisebenzayo yokunyamekela ngokunyamekela izifo ezahlukeneyo, i-chiropractic ingasetyenziselwa ukuphucula ukusebenza kwezemidlalo.
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Inkqubo yoQeqesho ukulungiselela i-5K Run"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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