Phunzitsani Kuti Muzisangalala ndi Yanu Yoyamba 10K Yendani
Kodi mukufuna kuphunzitsa kuyenda 10K ndikudabwa kuti mungayambire bwanji? Ulendo wamakilomita 10 (10K) ndi 6.2 miles kutalika. Ndilo mtunda wamba wokondana ukuyenda ndi kuyenda ndi mlingo woyenera wa kuyenda kwa volkssport. Oyenda ambiri amatha kuyenda 10K mu maola 90 mpaka maola awiri. Pano pali ndondomeko yophunzitsira kuti mubwere kuchokera pabedi mpaka kumapeto, ndikukumva bwino.
10K Woyamba Kuphunzitsa Zolinga
- Yendani 10K (6.2 miles) mu maola awiri kapena osachepera.
- Limbikitsani njira yanu yoyendamo ndi kuyenda.
- Wokondwa mutatha kuyenda 10K.
Zofunikira Zoyamba 10K
Ndondomekoyi yapangidwa kwa anthu omwe sanayambe kuyenda mthupi koma alibe vuto lalikulu la thanzi. Ngati muli ndi thanzi labwino, ganizirani zachipatala musanayambe pulogalamu yolimbitsa thupi .
Woyamba Woyamba 10K Yophunzira Maphunziro
- Mudzayamba kugwira ntchito yoonjezera nthawi yomwe mumagwiritsa ntchito ndikuyenda ndikuyendetsa mawonekedwe anu oyendayenda. Kugwira ntchito mofulumira kumabwera mtsogolo.
- Kuyenda kwa mlungu umodzi kumapereka nthawi yochepa yogwiritsira ntchito masewera olimbitsa thupi sabata iliyonse kuti akhalebe wathanzi. Mungafunenso kugwira ntchito mwamphamvu tsiku lina, lomwe limalimbikitsidwa kuti mukhale ndi thanzi.
- Tsiku lina mlungu uliwonse ndi tsiku lakumanga makilomita aatali omwe angakuthandizeni kuti mukhale ndi chipiliro ndi kukanika mapazi anu kuti muteteze mabulters.
- Lembani mlungu uliwonse ndikuwone ngati mumakhala bwino kuti mupite sabata yotsatira. Ndi bwino kubwereza sabata ngati mutagwera kumbuyo kapena mukupeza kuti ndizovuta kwambiri.
Mlungu 1: Yambani Kuyenda
- Kuchita ntchito: Kuyenda kwa mphindi 15 pang'onopang'ono, poyembekezera mphindi 60 mpaka 75 sabata yoyamba.
- Ndandanda: masiku asanu. Masiku ena opumula mkati mwa sabata, musadutse tsiku limodzi kuti muthe kukhala osasinthasintha.
- Zigawo za Shin: Mwinamwake mungamve kupweteka m'maso anu pamene mukuyamba pulogalamu yoyenda. Izi ndi zachilendo. Onani momwe mungapewere ndi kuwonetsa kuwala .
Sabata 2: Kuwonjezera Njira Yanu Yoyendayenda
- Zochita: Kuonjezera nthawi yopuma yopita ku mphindi 20 pa masiku anai pa sabata.
- Tsiku lachisanu la kuyenda ndi tsiku lakumanga mileage ndi kuyenda kwa mphindi 30.
- Njira Yoyendayenda : Kuyenda bwino ndikugwiritsa ntchito bwino kugunda kwa mapazi, kuyendayenda, kuthamanga ndi mkono wothandizira kudzakuthandizani kupititsa patsogolo liwiro lanu komanso mapindu olimbitsa thupi. Gwiritsani ntchito phunziroli pa njira zoyendetsera mawonekedwe oyambirira .
Mlungu Wachitatu: Kuyenda Kwambiri Kwambiri
- Zochita: Kuonjezera nthawi yopuma yopita ku mphindi 25, masiku anai pa sabata.
- Tsiku la Kumanga Milelo: Pa tsiku lanu lachisanu kuyenda, yendani kwa mphindi 45.
- Yendani pang'onopang'ono kuti mubweretse chiwerengero cha mtima wanu m'dera labwino kwambiri .
- Mpweya wanu udzakhala mofulumira kuposa nthawi zonse
- Muyenera kukhala okhoza kulankhula koma zingakhale zovuta kuimba.
- Onani zambiri zokhudza kuyenda mofulumira .
- Sungani kuti mupitirize kuyenda bwino ndi ntchito ndikuyenda nsapato ndi masokosi. Izi zidzakuthandizani kuteteza zilonda zamtundu wautali. Onani momwe mungasankhire nsapato zolondola zoyendayenda ndikugula masokisi oyendetsa kuyenda .
Sabata 4: Kumanga Mileage
- Zochita: Kuonjezera nthawi yopuma yopita ku mphindi 30, masiku 4 pa sabata, pamlingo woyenera.
- Tsiku la Kumanga Milelo: Yendani kwa mphindi 60 pang'onopang'ono / mophweka.
- Madzi: Ulamuliro wa thumbu ndikumwera chikho cha madzi pambuyo pa mailosi . Poyenda kwa mphindi 30, muyenera kunyamula madzi kapena kuyima pachitsime cha madzi.
- Kupewa kutsekemera : Tsopano kuti mukuyenda mofulumira komanso mofulumira, mukhoza kukhala ndi malo otentha kapena otentha. Phunzirani momwe mungapewere ndi kuteteza zilonda zamatenda.
Mlungu 5: Yesetsani Kuthamanga
- Zochita: Muziyenda 30 minutes pa tsiku, masiku anai pa sabata.
- Tsiku la Kumanga Milelo: Yendani Mphindi 90 pafupipafupi.
- Liwiro lakumanga: Gwiritsani ntchito miyendo yanu ya miniti 30 kuti muwongole mwamsanga kugwiritsa ntchito mawonekedwe abwino oyenda. Kugwiritsira ntchito mkono wabwino kumapangitsa kuti liwiro liziyenda. Gwiritsani ntchito phunziro ili pa njira yopita mofulumira
Sabata 6: 10K Mileage
- Zochita: Muziyenda maola 30 patsiku, masiku anai pa sabata, mukugwira ntchito yopita ndi liwiro.
- Tsiku la Kumanga Milelo: Ulendowu wautali mlungu uwu uyenera kukhala makilomita 10 pamtunda wochepa. Ngati mwakhala mukuyenda mofulumira, mwakhala mukukwanitsa kuyenda ndi mphindi 90. Mlungu uno, yesani njira yomwe ili makilomita 10 ndikuyenda msinkhu.
Masabata 7 ndi 8: Onjezerani Nthawi Yoyenda Poyenda
- Gwiritsani ntchito masiku anu opita mphindi 30 kuti mupange ntchito yopambana. Izi zimapangitsa kuti thupi likhale labwino komanso liziyenda mwamsanga.
- Zomwe Zimagwirira Ntchito: Edzi Imodzi Yendani sabata iliyonse kuti mupange mofulumira. Thandizo lina la Anaerobic Yendani mlungu uliwonse kuti mukhale ndi thanzi labwino. Gwiritsani ntchito masiku ena oyendayenda monga masiku otha kuyenda bwino pafupipafupi.
- Tsiku la Kumanga Milelo: Yendani Mphindi 120 pang'onopang'ono. Izi zikutanthauza kuti mumayenda makilomita oposa 10, omwe angakuthandizeni kupirira kwanu pa kuyenda kwa 10K.
Mlungu 9 ndi Pambuyo
- Tsatirani masewera 10K pa ulendo wanu wautali mlungu uliwonse musanathamange 10K. Yendani pa 80 peresenti ya mpikisano wanu kusiyana ndi kuyenda mofulumira.
- Pa sabata yina, yonjezerani mtunda wa ulendo wanu wautali pang'onopang'ono mukuyenda mofulumira. Onjezerani mphindi khumi ndi zisanu (15 minutes) pa nthawiyi, ndikuwonjezeka mwamsanga milungu iwiri iliyonse. Izi zidzakupangitsani chipiriro chanu kwa 10K ndipo musanadziwe, mutha kufunafuna hafu ya marathons ndikulota marathon!
Mndandanda wa Tsiku la Race
Gonjetsani masewera othamanga ndi masewerawa kuti musasiye chilichonse chofunikira kumbuyo. Zindikirani khalidwe lachikhalidwe kotero kuti mudziwe momwe mungakhalire pazochitika za gulu.
Zikondwere!
Tsopano mutha kukweza mutu wanu pa 10K. Inu mwadutsa mzere womaliza ndipo munalandira t-sheti ndi ndemanga imeneyo. Valani iwo ndi kunyada!