Abantu badinga i-sofa ukuya kuhlelo lokusebenza lwe-5k ngoba ingabasiza ukuthi bahlale benethezekile ngesikhathi sokujima kwabo. I-sofa inganikeza ukusekela emhlane wakho, okungakusiza ukuba ugcine ukuma okuhle futhi ugweme ukulimala. Ukwengeza, usofa ungakusiza ukuba uphumule futhi ugxile ekuzilolongeni kwakho, okungakusiza ukufeza izinhloso zakho.
Uhlelo lokusebenza kumele lukwazi ukulandelela intuthuko yomsebenzisi ebheke kusofa lakhe elifinyelela emgomweni we-5k, futhi lunikeze isikhuthazo endleleni. Kufanele futhi lunikeze amathiphu okuthi ungayithuthukisa kanjani imikhuba yokugijima , futhi lunikeze umphakathi wabantu abanomqondo ofanayo abangasekelana.
I-sofa engcono kakhulu kuhlelo lokusebenza lwe-5k
Umbhede ku-5K
I-Couch to 5K wuhlelo olukusiza ukuthi uqalise ukusebenza. Kuwuhlelo lwamaviki ayi-12 oluzokusiza ukuthi ushukume kakhudlwana futhi uthuthukise impilo yakho iyonke.
Amaviki ayisithupha okuqala ohlelo aklanyelwe ukukusiza ukuthi uqale ukugijima. Phakathi nala masonto, uzofunda ukuthi ungagijima kanjani ngokuphepha nangendlela ephumelelayo. Uzofunda nokuthi ungalungisa kanjani ijubane lakho lokugijima ngokusekelwe emakhonweni akho nokuthi ungalondoloza kanjani ukudla okunempilo ngenkathi ugijima.
Amaviki ayisithupha alandelayo ohlelo aklanyelwe ukukusiza ukuthi ukhuphule ibanga lakho lokugijima. Kula maviki, uzoqhubeka nokufunda ukuthi ugijima kanjani ngokuphepha nangempumelelo, kanye nendlela yokulungisa ijubane lakho lokugijima ngokusekelwe emandleni akho kanye nendlela yokulondoloza ukudla okunempilo ngenkathi usebenza. Uzokwaziswa futhi ngezinhlobo ezahlukene zemizila esebenzayo futhi ukhuthazwe ukuthi uzame izinto ezintsha ngenkathi usebenza.
Amaviki amane okugcina alolu hlelo aklanyelwe ukukusiza ukuthi uthuthukise izinga lakho lokufaneleka komzimba . Phakathi nala masonto, uzoqhubeka nokufunda ukuthi ungagijima kanjani ngokuphepha nangendlela ephumelelayo, kanye nokuthi ungalungisa kanjani ijubane lakho lokugijima ngokusekelwe emakhonweni akho nokuthi ungalondoloza kanjani ukudla okunempilo ngenkathi ugijima. Uzophinde wethulwe ezinhlotsheni ezahlukene zokuzivocavoca umzimba okungenziwa ngaphandle kwejimu noma ekhaya , njengokuhamba ngezinyawo noma ukugibela ibhayisikili.
I-RunKeeper
I-RunKeeper uhlelo lokusebenza lokulandelela ukugijima nokufaneleka kwe-iPhone ne -Android. Ikusiza ukuthi ulandelele ukugijima kwakho, ukuhamba ngezinyawo, ukugibela, kanye nezikhathi zokugibela ibhayisikili ; ukuqapha inqubekela phambili yakho; futhi wabelane ngedatha yakho nabangani. Ungasebenzisa futhi i-RunKeeper ukuze ubeke imigomo, ukulandelela inqubekela phambili yakho, kanye nokuhlaziya idatha yakho.
ImephuMyRun
I-MapMyRun uhlelo lokusebenza lwamahhala lokulandelela nokubhala imephu lokufaneleka oluku-inthanethi olusiza abasebenzisi ukulandelela imizila yabo yokugijima kanye nenqubekela phambili. Uhlelo lokusebenza lunikeza izici ezahlukahlukene ezifaka ukulandelela bukhoma imizila, ukubukwa kwemephu , ukwabelana ngemizila, kanye nokusekelwa kwamadivayisi ahlukahlukene kufaka phakathi ama-smartphone, amaphilisi, namakhompyutha. I-MapMyRun iphinde inikeze izinhlelo ezahlukene zokuqeqesha ukusiza abasebenzisi ukufeza imigomo yabo yokufaneleka.
Strava
I-Strava iyinethiwekhi yokuxhumana yabasubathi ekuvumela ukuthi ulandelele futhi wabelane ngemisebenzi yakho ngamabhayisikili, ukugijima, ukushushuluza eqhweni, i-snowboarding, neminye imidlalo. Ungakwazi ukujoyina nabangani ukuze uqhathanise imizila, uqhudelane ngezinselele, futhi ubone ukuthi wenza kanjani ngokuhamba kwesikhathi.
MyFitnessPal
I-MyFitnessPal uhlelo lwamahhala lokunciphisa isisindo kanye nokuqina komzimba oluku-inthanethi olusiza abantu ukulandelela ukudla kwabo, ukuzivocavoca, kanye nenqubekela phambili yokunciphisa isisindo. Lolu hlelo luhlanganisa isizindalwazi sokudla esinezindlela zokupheka ezingaphezu kuka- 100,000 ezivela emhlabeni wonke, i-tracker yokuzivocavoca elula ukuyisebenzisa, kanye nezici zokuxhumana nabantu ukusiza abantu baxhumane nabanye abazama ukwehlisa isisindo. I-MyFitnessPal iphinde inikeze amaqembu okusekela abantu abalwela ukwehlisa isisindo noma ukugcina isisindo siphansi.
Endomondo
I-Endomondo iwuhlelo lokusebenza lokulandelela ukufaneleka oluvumela abasebenzisi ukulandelela umsebenzi wabo womzimba, ukulala, nokudla. Uhlelo lokusebenza luphinde lunikeze abasebenzisi ingcebo yedatha engasetshenziswa ukuthuthukisa ukufaneleka nempilo yabo. I-Endomondo inikeza izici ezihlukahlukene ezikwenza kube ukukhetha okuhle kakhulu kulabo abafuna ukuthuthukisa impilo yabo yonke kanye nokufaneleka.
Esinye sezici ezibaluleke kakhulu ze-Endomondo yikhono layo lokulandelela umsebenzi womzimba. Uhlelo lokusebenza luvumela abasebenzisi ukuthi balandele izinyathelo abazithathile, amakhalori ashisiwe, ibanga elihanjiwe, nokuningi. Lolu lwazi lungasetshenziswa ukusiza abantu ngabanye bafinyelele imigomo yabo yokufaneleka futhi bathuthukise impilo yabo yonke.
I-Endomondo iphinde inikeze abasebenzisi ikhono lokulandelela imikhuba yabo yokulala . Uhlelo lokusebenza luvumela abasebenzisi ukuthi barekhode ukuthi balale isikhathi esingakanani ubusuku ngabunye, kanye nenani lezikhathi abavuka ngazo ebusuku. Lolu lwazi lungasetshenziswa ukusiza abantu ukuthi baqonde kangcono ukuthi balele kanjani futhi benze izinguquko uma kudingeka.
Ekugcineni, i-Endomondo inikeza abasebenzisi ulwazi mayelana nokudla kwabo. Uhlelo lokusebenza luvumela abasebenzisi ukuthi balandelele inombolo yamakholori abawadlayo usuku ngalunye, kanye nezinhlobo zokudla abakudlayo. Lolu lwazi lungasetshenziswa ukusiza abantu ngabanye baqonde kangcono ukuthi yikuphi ukudla okunomthelela ekuzuzeni isisindo noma ekuncipheni kwabo futhi benze izinguquko uma kudingeka.
I-Runkeeper Pro
I-Runkeeper uhlelo lokusebenza lokugijima oludumile kakhulu emhlabeni olunabasebenzisi abangaphezu kwezigidi ezingu-50. Lusiza abagijimi ukulandelela ukugijima kwabo, bamebe imizila yabo, futhi babelane ngenqubekela phambili yabo nabangani. Nge-Runkeeper Pro, ungenza ngokwezifiso ulwazi lwakho ngokungeza izici ezifana nokulawula umculo kanye nokulandelela bukhoma imisebenzi yezingane zakho.
Ihambisa uhlelo lokusebenza
I-Moves wuhlelo lokusebenza lwamahhala olukusiza ukuthi uhlale usebenza futhi unempilo. Kuhlanganisa ukuzivocavoca okuhlukahlukene nemisebenzi ezokusiza uhlale ufanelekile, okuhlanganisa ukuhamba, ukugijima, ukugibela ibhayisikili, ukubhukuda, i-yoga, nokuningi. Ungaphinda ulandelele ukuqhubeka kwakho futhi wabelane ngokujima kwakho nabangani.
Izinto okufanele uzicabangele lapho ukhetha i-sofa kuhlelo lokusebenza lwe-5k
-Ubukhulu besofa.
-Uhlobo lwendwangu umbhede wenziwa ngayo.
-Isitayela sombhede.
-Usofa ukhululekile kangakanani.
Izici Ezinhle
1. Uhlelo lokusebenza lwe-Couch ukuya ku-5k kufanele lube nesibali sikhathi esakhelwe ngaphakathi ukuze silandelele ukuqhubeka kwakho.
2. Uhlelo lokusebenza kufanele lunikeze izinhlobonhlobo zokuzivocavoca ukukusiza ukufeza izinhloso zakho zokufaneleka.
3. Uhlelo lokusebenza kufanele lube nesici somphakathi ukuze ukwazi ukuxhuma namanye amasofa kubahlanganyeli abangu-5k.
4. Uhlelo lokusebenza kufanele lunikeze amathiphu awusizo nezeluleko zokuthi ungathuthukisa kanjani ikhono lakho lokugijima noma lokuhamba.
5. Uhlelo lokusebenza kufanele lube nesici semephu ukuze ukwazi ukubona lapho yonke imikhondo emihle yokugijima noma yokuhamba isendaweni yangakini
Uhlelo lokusebenza oluhamba phambili
1. I-Couch kuya ku-5k wuhlelo lokusebenza olungcono kakhulu ngoba lunikeza uhlelo olunemininingwane yokuthi ungawuqeda kanjani umjaho wama-5k.
2. I-Couch kuya ku-5k wuhlelo lokusebenza olungcono kakhulu ngoba lunomphakathi wabantu abazimisele ukukusiza ngokuqeqeshwa kwakho.
3. I-Couch kuya ku-5k iwuhlelo lokusebenza olungcono kakhulu ngoba lunikeza ugqozi nesikhuthazo kulo lonke uhambo lwakho lokuqeqesha.
Abantu futhi bayayifuna
- I-Couch to 5k app: a uhlelo lokusebenza lweselula olusiza abantu ukufeza izinhloso zabo zokufaneleka ngokubasiza ukuthi ba-Couch to 5k
- Umqeqeshi: uhlelo lokusebenza olusiza abantu ukufeza izinhloso zabo zokufaneleka ngokubanikeza isiqondiso nokusekelwa
- Ukuzivocavoca umzimba: umsebenzi osiza abantu ukuthi bafinyelele izinhloso zabo zokuqina ngokwandisa amazinga abo okuzivocavoca umzimba
- Run: uhlobo lokuzivocavoca olusiza abantu ukufeza izinhloso zabo zokufaneleka ngokumboza ibanga ngokushesha kuzinhlelo zokusebenza.
Umhleli we-ForoKD, umklami wezinhlelo, umklami wegeyimu nesithandi sokubuyekeza ibhulogi
