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 inqubekelaphambili yomsebenzisi ukuya esofeni lakhe kuya kumgomo we-5k, futhi lunikeze isikhuthazo endleleni. Kufanele futhi inikeze amathiphu okuthi ungathuthuka kanjani imikhuba yokugijima, futhi unikeze umphakathi wabantu abanomqondo ofanayo abakwazi ukweseka omunye nomunye.
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 uqalise ukusebenza. Kula maviki, uzofunda ukuthi ungagijima kanjani ngokuphepha nangempumelelo. Uzofunda futhi ukuthi ungalungisa kanjani ijubane lakho lokugijima ngokusekelwe kumakhono akho kanye nendlela yokugcina unempilo ukudla ngenkathi egijima.
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 ohlelo aklanyelwe ukukusiza ukuthi uthuthukise konke izinga lokuqina. 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 zokuzivocavoca umzimba okungenziwa ngaphandle kwe ejimini noma ekhaya, njenge ukuhamba noma ukuhamba ngebhayisikili.
I-RunKeeper
I-RunKeeper iwukugijima nokufaneleka uhlelo lokusebenza lokulandela i-iPhone kanye Android. Ikusiza ukulandelela ukugijima kwakho, ukuhamba ngezinyawo, ukugibela, kanye izikhathi zokuhamba ngebhayisikili; qapha ukuqhubeka kwakho; futhi wabelane ngedatha yakho nabangani. Ungasebenzisa futhi i-RunKeeper ukuze uzibekele imigomo, ulandelele ukuqhubeka kwakho, futhi uhlaziye idatha yakho.
ImephuMyRun
I-MapMyRun iwuhlelo lokusebenza lwamahhala lokulandela ukuqina ku-inthanethi kanye nokwenza imephu olusiza abasebenzisi ukulandelela imizila yabo esebenzayo kanye nenqubekelaphambili. Uhlelo lokusebenza lunikeza izici ezihlukahlukene ezihlanganisa ukulandelela bukhoma kwemizila, ukubukwa kwemephu, ukwabelana komzila, nosekelo lwamadivayisi ahlukahlukene afaka ama-smartphone, amaphilisi, namakhompyutha. I-MapMyRun iphinde inikeze izinhlelo ezahlukene zokuqeqesha ukusiza abasebenzisi bafinyelele 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 imahhala ku-inthanethi ukwehla kwesisindo kanye nohlelo lokuqina lokuthi isiza abantu ukuthi balandelele ukudla kwabo, ukuzivocavoca, kanye nenqubekelaphambili yokuncipha kwesisindo. Uhlelo luhlanganisa a egciniwe ukudla okungaphezu Izindlela zokupheka ezingu-100,000 ezivela emhlabeni wonke, isilandeleli sokuzivocavoca esisebenziseka kalula, nezici zenethiwekhi yokuxhumana nabantu ukusiza abantu baxhumane nabanye abazama ukwehlisa isisindo. I-MyFitnessPal iphinde inikeze namaqembu okusekela abantu abadonsa kanzima ukunciphisa umzimba noma ukunciphisa isisindo.
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 amandla okulandelela abo imikhuba yokulala. Uhlelo lokusebenza luvumela abasebenzisi ukuthi barekhode ukuthi balale isikhathi esingakanani ubusuku ngabunye, kanye nenani lezikhathi abavuka ngazo ebusuku. Lolu lwazi lungasetshenziswa ukusiza abantu ngabanye 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 wuhlelo lokusebenza olusebenzayo oludume kakhulu emhlabeni olunabasebenzisi abangaphezu kwezigidi ezingu-50. Isiza abagijimi balandelele ukugijima kwabo, benze imephu yemizila yabo, futhi babelane ngenqubekelaphambili yabo nabangane. Nge-Runkeeper Pro, ungenza ngokwezifiso ulwazi lwakho ngokungeza izici ezifana nalezi ukulawula umculo nokulandelela bukhoma yemisebenzi 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
