Phunzitsani Kuti Muzisangalala ndi Kilomita Yanu Yoyamba Kuyenda
Kodi mwangolembera kuyenda kwa 5K? Ndilo mtunda wamba wa chikondi kumayenda ndi kuyenda kosangalatsa komwe kumagwiridwa ndi kuthamanga. Ngati simukuyenda nthawi zonse kuti mutenge thupi, mutenge masabata angapo kuti muwaphunzitse kuti mutha kusangalala ndi mwambowo popanda kupweteka kwa mapazi.
5K Kodi Mwayenda Motalika Motani?
K in 5K imayima kilomita, yomwe ili pafupi ndi theka la mailosi.
Makilomita asanu akufanana makilomita 3.1. Pomwe mukuyenda mofulumira, mukhoza kuyenda mu mphindi 45 mpaka mphindi 60. Ngati ndiwe wopita pang'onopang'ono, mungatenge nthawi yaitali mphindi 90.
5K Woyamba Kuphunzitsa Zolinga
Nkhani yabwino ndi yakuti maphunziro oyambirira a kuyenda kwa 5K amaphatikizapo kuchuluka kwa masewera olimbitsa thupi omwe amalimbikitsidwa kuti kuchepetsa kuchuluka kwa thanzi lanu ndikukhala ndi thanzi labwino.
- Mukhoza kuyenda 5K (3.1 miles) mu ola limodzi kapena osachepera
- Pitirizani kuyendayenda ndi mawonekedwe anu
- Kutsirizitsa 5K kuyenda kumverera kukhala olimbikitsidwa osati kutopa
Chofunika Choyamba cha 5K
Ndondomekoyi ndi ya oyamba kumene omwe amakhala okhudzidwa popanda zodandaula za thanzi koma omwe samayenda nthawi zonse. Ngati muli ndi thanzi labwino, funsani ngati mukufuna kupita kuchipatala musanayambe kuchita masewera olimbitsa thupi.
Woyamba 5K Kuphunzira Maphunziro
Mudzayamba kuwonjezera nthawi yomwe mumagwiritsa ntchito sabata iliyonse musanayambe kugwira ntchito mwamsanga.
Ngati mumapeza sabata lirilonse kuti likhale lovuta, bwerezani sabata ija m'malo mowonjezera nthawi yambiri, mpaka mutha kuyenda bwino.
Sabata 1: Kuyamba
- Nthawi: Yambani ndi kuyenda kwa mphindi khumi ndi limodzi mosavuta. Cholinga cha mlungu umodzi: 60 mpaka 75 mphindi.
- Yendani masiku asanu sabata yoyamba. Tikufuna kumanga chizoloŵezi, kotero kusasinthasintha ndikofunikira. Pitirizani masiku anu opumula, monga kupanga tsiku 3 tsiku ndi tsiku tsiku lopumula.
- Zigawo za Shin: vuto lodziwika kwa oyamba kumene ndikumva ululu wa kuphulika kwa sabata yoyamba kapena maphunziro awiri akuyenda. Onani momwe mungapewere ndi kuwonetsa kuwala .
Mlungu Wachiwiri: Gwiritsani Ntchito Kuyenda Kwake ndi Fomu
- Nthawi: Onjezerani mphindi zisanu patsiku kuti muyende maminiti 20, masiku asanu pa sabata. Kapena mungakonde kudziwonjezera nokha masiku ena, ndikutsatira tsiku lopumula. Cholinga cha mlungu umodzi: 75 mpaka 100 mphindi.
- Fomu Yoyendayenda: Gwiritsani ntchito maulendo anu sabata ino kuti muganizire pakukhazikitsa kuyenda bwino ndi njira. Izi zikhoza kusintha kwambiri kuyenda kwanu ndikusintha liwiro lanu. Tsatirani malangizo awa pa mawonekedwe oyendayenda ndi njira kwa oyamba kumene .
Mlungu 3: Yendani Pang'onopang'ono
- Nthawi: Onjezerani mphindi zisanu patsiku kuti muyende maminiti 25, masiku asanu pa sabata. Cholinga cha mlungu umodzi: 100 mpaka 125 Mphindi.
- Yendani mofulumira, mofulumira
- Mwinamwake mukupuma mokwanira.
- Mukhoza kupitirizabe kukambirana momveka bwino ndikuyenda
- Simukupuma
- Tsopano popeza mwakhala mukuyenda nthawi zonse kwa milungu ingapo, ganizirani ngati mukufunikira nsapato zoyenda zomwe zingakuthandizeni kwambiri. Muyeneranso kusinthana ndi masokosi opangidwa ndi nsalu ya thukuta la thukuta kuti athandize kuteteza zilonda. Onani momwe mungasankhire nsapato ndi momwe mungasankhire kuyenda masokosi omwe amachepetsa chiopsezo cha mabelters .
Sabata 4: Yonjezerani Tsiku Lalikulu
- Nthawi: Onjezerani mphindi zisanu patsiku kuti mupite 30 minutes, masiku anai pa sabata, pamlingo wocheperapo. Tidzasunga maulendo ambiri a mkati mwa sabata pamtunda uwu ndi liwiro. Cholinga cha mlungu umodzi: 125 mpaka 150 mphindi.
- Pangani tsiku lanu lachisanu tsiku lokonza mileage. Mlungu uliwonse pakati pa tsopano ndi 5K kuyenda, yonjezerani nthawi tsiku limodzi tsiku lirilonse. Kwa sabata 4, kuyenda uku kuyenera kukhala mphindi 40 pang'onopang'ono.
- Kumwa moyenera: Tsopano kuti mukuyenda kwa mphindi zoposa 30, muyenera kupeza kasupe wamadzi kuti muthe kumwa mowa aliyense. Ngati mulibe akasupe amadzi osamwa, mungathe kunyamula madzi. Ndi bwino kunyamula phukusi la fanny ndi madzi otsekemera, osati kunyamula botolo m'manja mwanu, chifukwa izi zingayambitse kupweteka kwa minofu ndi kuyenda kosauka.
Mlungu 5: Yesetsani Kuthamanga
- Nthawi: Yendani mphindi 30 pa tsiku masiku anai pa sabata.
- Kutalika Kwambiri: yendani mphindi 45 mosavuta.
- Kuthamanga kwachangu: Pafupipafupi mukayenda maulendo atsatanetsatane, pitirizani kukonza mawonekedwe anu kuti muwonjezere msanga. Ngati simunagwiritse ntchito mkono wothandizira, izi zikhonza kukhala chinsinsi kuti liwonjezeke mofulumira. Onani malangizo othandiza mwamsanga kuti muthamangitse.
Sabata 6: Pangani miyendo
- Nthawi: Yendani mphindi 30 patsiku masiku anai pa sabata, mverani njira ndi maulendo ofulumira.
- Kutalika Kwambiri: yendani mphindi 60 mosavuta.
- Mukamaliza nthawiyi, mukudziwa kuti mudzatha kumaliza 5K. Maphunziro athu akupitiriza kukuthandizani kuti mutithandize.
- Kupewa kutsekemera: Tsopano kuti mukuyenda mofulumira komanso mofulumira, mukhoza kukhala ndi malo otentha kapena otentha. Phunzirani momwe mungapewere ndi kuteteza zilonda zamatenda .
Masabata 7 ndi 8: Onjezani Zigawo
- Panthawiyi, mukhoza kumaliza kuyenda kwanu 5K. Koma ngati muli ndi nthawi yomanga thupi lanu mofulumira ndi kufulumira, yonjezerani ntchito yopita nthawi yochepa muyendo wanu wa sabata pamene mukuyenda ulendo wanu wautali mofulumira.
- Zomwe Zimagwira Ntchito: Economy Walk imamanga mwamsanga, chitani pa masewera olimbitsa thupi sabata iliyonse. Kuyenda kwa Anaerobic Threshold Walk kumapanga thupi labwino, lichiteni pa masewera olimbitsa thupi sabata iliyonse. Powonjezerapo ntchitoyi, mungachepetse sabata lanu lopindula mpaka tsiku limodzi la kuyenda kwa Economy, tsiku lopumula, tsiku lina la Threshold Walk, tsiku lopuma kapena awiri, ndiyeno Long Walk tsiku limodzi pa sabata.
- Kutalika Kwambiri: yendani mphindi 60 mosavuta. Mukamaliza nthawiyi, mukudziwa kuti mudzatha kumaliza 5K. Maphunziro athu akupitiriza kukuthandizani kuti mutithandize.
Mlungu 9 ndi Pambuyo
- Ngati muli ndi nthawi isanakwane kuyenda kwanu 5K, mukhoza kutembenuka ulendo wanu wautali wa sabata kupita mu mtundu womwewo. Yesetsani kuti muziyenda pa 80 peresenti ya liwiro limene mukuyembekeza kuyenda 5K, mmalo mozisunga mosavuta.
- Mukhozanso kuwonjezera mtunda wa ulendo wanu wautali pa sabata kumene mukuyendetsa kuyenda mophweka. Onjezerani mphindi khumi ndi limodzi kwa sabata iliyonse. Kutalika kwa nthawi ndi nthawi kudzakuthandizani kuti mukhale ndi mphamvu komanso kupirira. Musanadziwe, mudzakhala mukufufuza maulendo 10K ndi marathoni theka !
Mndandanda wa Tsiku la Race
Mlungu wa kuyenda kwanu 5K, konzekerani ndi mndandanda wa zochitikazi ndi maulendo a momwe mungayendere panthawi yopita ku gulu. Mufunanso kutsimikiziranso kuti mumamvetsetsa miyambo yachikhalidwe, ndi malamulo khumi awa omwe akuthandizira kuti azichita masewera olimbitsa thupi . Ngati ndizochitika zazikulu, yang'anani kutsogolo kwa tsiku la masewera kuti muyambe kumvetsetsa maonekedwe ndi zomwe mungayembekezere. Ngati nyengo isagwirizane, onani ndondomeko zoyendayenda mumvula .
Zikondwere!
Mwachita cholinga chachikulu. Mwaphunzitsidwa bwino kuti mukhale wothamanga wothamanga. Valani t-shirt yanu kapena mwambo wanu mwanyada.