5K Mipikisano yophunzitsa: Ndondomeko Yoyamba Yoyambira

Konzekerani kukwera kwanu 5K mu masabata asanu ndi atatu

Ngati mwathamanga kale gulu limodzi la 5K, kapena mwakhala mukuyenda kwa kanthawi ndipo mwakonzeka kukwera 5K, pulogalamu yophunzitsira ikhoza kukufikitsani kumapeto. Ndondomekoyi ya ma sabata asanu ndi atatu oyambirira ndi abwino kwa iwo omwe amatha kuyendetsa masewerawa 5K samakhala ovuta ndipo nthawi yachiwiri ya 5K ikuwoneka yovuta kwambiri.

Kodi Ndondomeko Yabwino Yoyambira Pakuyamba?

Ndondomekoyi ikukhudzidwa ndi othamanga omwe angakwanitse kuyenda mtunda wa makilomita awiri ndipo akhoza kuthamanga masiku anayi kapena asanu pa sabata.

5K Ndandanda Yophunzira Yoyamba Yoyamba

Machaputala

• CT = Ntchito yophunzitsira.
• EZ = zosavuta, zokhala bwino

Ntchito Zamasewera pa Pulogalamu ya 5K Yophunzitsa

Ndandanda yapangidwa kuti ikhale yosavuta komanso yovuta masiku. Pano pali zambiri zokhudzana ndi kugwira ntchito tsiku lililonse.

• Lolemba ndi Lachisanu: Lolemba ndi Lachisanu ndi masiku opumula. Mpumulo ndi wofunikira kuti muthe kuyesetsa ndi kuchiza zovulaza , choncho musadutse masiku anu opumula. Pumula masiku anu opumula, sangalalani ndi zosavuta kuyenda ndi ntchito zowala.
• Lachiwiri ndi Loweruka: Mukatha kutenthetsa , muthamangitse mofulumira, kukambirana mofulumira. Muyenera kupuma mosavuta pamene muthamanga ndipo musakhale ndi mphepo. Ngati kupuma kwanu kutuluka, musachedwe kapena muyambe kuyenda . Onetsetsani kuti mukuzizira pansi ndi kuchita zina zothamanga kuthamanga mukatha kuthamanga.

• Lachitatu: Chitani ntchito yopanga mtanda (tchizi, kusambira, wophunzitsira elliptical) podzichepetsa mosavuta kwa mphindi 40 mpaka 45. Mukhozanso kupititsa patsogolo maphunziro amphamvu, omwe angakuthandizeni kukonza bwino ntchito yanu ndi ntchito yovomerezeka ya aliyense.
• Lachinayi: Izi zimathamanga pafupipafupi 5k. Ngati simukudziwa kuti kuyenda kwanu 5K ndi kotani, fulani pa liwiro limene mungaligwiritse makilomita 3.1. Onetsetsani kuti mumatentha kwambiri musanayambe kuthamanga komanso ozizira.
• Lamlungu: Ili ndi tsiku lothandiza kwambiri. Kuthamanga kwanu kuyenera kukhala kosavuta (EZ), kuyenda bwino, komwe kumathandiza kumasula minofu yanu. Kapena, mungathe kupanga mgwirizano wothamanga / kuyenda kapena sitima yapamtunda (CT).

Kodi Mungasinthe Masiku?

Mukhoza kusintha masiku kuti mukhale ndi nthawi yanu. Ngati mwatanganidwa tsiku lina ndipo mumakonda kuchita masewera olimba pa Lolemba kapena Lachisanu, ndibwino kusinthitsa tsiku lopuma tsiku lotha.

Kukonzekera kwa Kuthamanga kwa 5K

Musanayambe ndondomekoyi, yang'anani zogwiritsira ntchito zogwiritsira ntchito nsapato ndikuganiza zowonjezera nsapato zanu kuti muthandizidwe ndikukhala ndi bata. Pamene mungathe kuchita zina mwa maphunziro anu pamtunda , ndi bwino kuti mutenge makilomita ambiri kunja kwa mkhalidwe womwewo.

Musanayambe mpikisano, mutonthozenso nokha pazomwe mumapikisano mwapikisano kotero kuti mudzakhala wothamanga kwambiri.