Kuonjezera Phindu la Kuthamanga kwa Mapiri
Mapindu a phiri akuthamanga ndi aakulu. Mudzasintha mphamvu ya minofu yanu, kumanga thupi, kulimbitsa mtima, ndikugwiritsira ntchito mwendo, mkono, ndi minofu yanu m'njira zosiyanasiyana. Mapiri othamanga angakhalenso othamanga kwambiri kwa othamanga omwe akuyang'ana kuti asokoneze chizoloŵezi chawo.
Kaya mukuphunzira 5K kapena marathon, mapiriwa angakuthandizeni kukwaniritsa mapindu onsewa komanso kukweza mapulaneti anu komanso kutsika kwanu.
Iwo angakuchititseni inu kuyang'ana kukwera mapiri kubwera tsiku la masewera.
Musanayambe, ndibwino kuti muwone momwe mungayendetse mapiri bwino , kotero kuti mawonekedwe anu adzakupindulitsani kwambiri.
Kubwereza kwa Hill Long
Kubwereza kumeneku ndibwino kwambiri kumanga luso ndipo makamaka kulipindulitsa kwa iwo omwe amaphunzitsa mpikisano wokhala ndi mapiri ambirimbiri.
Zomwe mungachite: Pezani mtunda wamtunda wa mtunda wa makilomita pafupifupi 5 mpaka 8 peresenti. Kuthamanga kukwera pamtunda wa 5K ndikubwezeretsa mosavuta kubwerera mmbuyo. Bweretsani maulendo 5 mpaka 6.
Tempo Thamani
Tempo ikuyendetsa ikuchitika pa "mwakhama kwambiri" msinkhu kapena khama lomwe mungathe kulipirira kwa mphindi 40.
Mmene mungachitire: Pofuna kuthamanga kwa mapiri, chitani mphindi zisanu ndi ziwiri mpaka 10 zomwe zimakhala zosavuta kuti muthamangitse ndikupeza malo otsika. Kuthamanga kukwera mmwamba kwa mphindi imodzi pa tempo yanu, kenaka mutembenukire ndi kuthamanga payeso yomweyi (kumbukirani kuti khama lomwe likutsika lidzasinthira mofulumira).
Yesetsani kubwereza kukwera / kutsika nthawi 10 mpaka 20, malingana ndi zomwe mumakumana ndi tempo ndi mapiri. Ngati mwachita zambiri zamtundu komanso mapiri akubwereza, mukhoza kumamatira kumapeto kwa msinkhu. Ngati mutakhala watsopano kumapiri, pitirizani kumapeto kwake ndipo muzitha kuyenda mofulumira pang'onopang'ono chifukwa chimodzi kapena ziwiri zobwereza, kuti mudzipatse mwayi woti mupeze.
Hill Accelerators
Kubwereza uku kuli kwakukulu kuti muthe kusintha mphamvu yanu ndi maganizo anu kuti muthe kutopa, makamaka kumapeto kwa mpikisano .
Mmene mungachitire: Pezani phiri lomwe liri mamita 200 mpaka 400. Yambani kukwera pamtunda pakuchita khama (chifukwa cha mtundu uliwonse umene mukuwaphunzitsira) ndikukankhira ku khama la mamita 50 apitala. Onetsetsani kupopera manja anu molimba ndi kukulitsa phazi lanu pamene mukukankhira pamwamba pa phiri. Pezani njira yosavuta kuyenda. Tchulanso 5 mpaka 8.
Hill Sprints
Mapiriwa angakuthandizeni kulimbitsa mphamvu zanu, liwiro, mawonekedwe anu, komanso mphamvu zanu zonse. Iwo ndi abwino kwa othamanga mtunda wautali ndi othamanga amtunda, komanso aliyense amene akuyang'ana kuti apange nthawi 5K kapena 10K.
Mmene mungachitire: Sankhani phiri lalifupi pogwiritsa ntchito njira zochepa. Muyenera kuthamanga kukwera movutikira-85 mpaka 90 peresenti ya kuchuluka kwanu kwa mtima. Kutambasula dzanja lanu kuthamanga kwa mkono, ndi manja anu akukupiza mwamphamvu ndi apamwamba. Ganizirani pa kukankhira kutali ndi mpira wa phazi lanu. Pezani ndi kuyenda kapena kugwa pansi. Zimabwereza 6 mpaka 10.
Kutsika Kwambiri Kutsika Kwambiri
Kubwereza uku ndikofanana ndi Short Speed Hill Kubwereza pamwamba, kupatula kuti iwe ukankhira kutsika ndikuyambiranso kumtunda.
Zimabwereza 6 mpaka 10.
Kukhazikitsa Phiri Kumapitanso
Kubwereza izi ndi njira yabwino kwambiri yodzimvera ndi kuyendetsa kusintha kwawomwe mukukumana nayo pamene mukukwera mapiri mu mpikisano. Mutatha kukwera phiri, m'malo mozungulira ndi kubwerera pansi, mudzapitirizabe kuyesayesa (monga momwe mungachitire pa mpikisano).
Mmene mungachitire: Pezani phiri lomwe limatuluka pang'onopang'ono mukafika pamwamba. Kuthamanga pa khama lanu la 5K kuchokera pansi. Mukafika pamwamba pa phiri, pitirizani kuthamanga mochita zomwezo ndikuwonetsetsani momwe liwiro lanu limathamangira. Kuthamanga kwa miniti ina pa khama limenelo, ndipo mutembenukire ndikuyambiranso kutsika.
Pemphani 4 mpaka 6 kubwereza.
Kusintha kwa Treadmill
Ngakhale kuti ntchito zonsezi zapitazi zinkangogwiritsidwa ntchito kunja, ambiri a iwo-kupatulapo Short Downhill Speed Repeats-akhoza kuchitidwa pamtunda wopondaponda. Pamene kugwira ntchito kumapempha kuchepetsa kuchepa, tangoyambiranso ku 0.