Pezani Mpikisano Wanu Wautali
Kaya ndinu watsopano pamtunda wothamanga kapena wothamanga akubwerera kwa nyengo ina, muyenera kuika ntchito kuti mukonzekere. Oyendetsa mtunda amayenera kulimbikitsa mphamvu ndi kupirira, komanso kugwira ntchito pokonzekera malingaliro ndi njira zamakono. Kuti mukwaniritse zomwe mungathe kuchita panthawi yamtunda, tsatirani malangizo awa ndi ntchito.
Yambani Ndi Zomangamanga
Monga otsogolera oyendayenda akudziwa, palibe kukangana pazokonzekera mafuko a pamtunda. Oyendetsa pamtunda ayenera kuyamba kuphunzitsa nthawi yawo masabata angapo asanayambe. Ena othamanga pamtunda ngati kuthamanga (kapena kusewera masewera ena) chaka chonse kuti akhalebe mawonekedwe a nyengo yamtunda.
Yambani maphunziro anu poyenda pakati pa 2 ndi 4 mailosi pafupi masiku atatu kapena anai pa sabata. Panthawi yomanga maziko, kodi mumathamanga paulendo wokomasuka, wokambirana . Mapulogalamu ena othamanga amathamanga , koma ndi bwino kuthamangira panja, makamaka pa njira zauve, misewu, ndi malo ena omwe ali ofanana ndi mtanda wa dziko lonse. Thupi lanu liyamba kusintha kuti liziyenda pa malo omwewo. Kuphatikiza apo, dziko lakumidzi likukumana likuchitika mvula yamtundu uliwonse- mvula , kutentha, kuzizira, ndi zina zotero-kotero ndi zothandiza kuphunzitsa zinthu zomwe zimayambira ndikuyamba kukonzekera nokha ku mafuko anu.
Phunzitsani Ndi Gulu Lanu
Nthawi iliyonse yomwe ingatheke, yesetsani kuchita nawo masewera anu a pamtunda ndi a teammates anu. Kuthamanga ndi ena kudzakuthandizani kukhalabe olimbikitsabe kuti mupitirize kuthamanga ndikukupangitsani kuti mukhale olimbika kwambiri panthawi yomwe mukugwira ntchito. Ngati simungathe kuphunzitsa ndi gulu lanu lachisawawa m'nyengo ya chilimwe, yang'anani gulu lotsogolera lomwe mungathe kuthamanga nalo.
Wonjezerani Milelo Yanu ndi Yowonjezera Ntchito Yowonjezera
Mutangotha ​​pafupifupi masabata atatu a maphunziro oyamba, mukhoza kuonjezera mtunda wanu wa mlungu uliwonse ndi 10 peresenti ndikudutsa masiku anu ophunzitsira kuyambira 4 mpaka 5. Kuthamanga kwako kwautali kwambiri kwa sabata, ambiri othamanga ayenera kuthamanga makilomita 6 kapena 7. Ena othamanga kwambiri amatha kuyenda makilomita 10 panthawi yomwe amaphunzitsidwa, koma ambiri samafunikira kuthamanga kuposa pamenepo.
Panthawiyi, ndibwino kuti muwonjezere ntchito yofulumira komanso yophunzitsa mapiri tsiku limodzi kapena awiri pa sabata (musangothamanga ntchito masiku awiri mzere). Ngati mwathamanga mwamsanga, yang'anani malangizo awa oti muyambe, kotero musamavule. Nazi zotsatira zofulumira kuyesa:
1. Kuchita Zozizira Kwambiri
Kuchita masewerawa ndi njira yosangalatsa yosankhira. Mumagwira ntchito mofulumira ("makwerero") ndi nthawi zanu ndikubwerera mmbuyo. Mutha kuchita izi kumapupa, misewu, njira, kapena misewu.
Mmene mungachitire: Yambani ndi mphindi 10 zotentha mofulumira. Kenaka muzitengereko mofulumira kwambiri kuposa msinkhu wa 5K kwa mphindi imodzi, mutatsatiridwa ndi mphindi imodzi yokhala yosavuta kubwezeretsa. Makwerero onse amapita monga awa:
- Kuthamanga kwa mphindi ziwiri pang'onopang'ono kusiyana ndi maulendo 5K ndi 1-2 mphindi zosavuta kugwiranso ntchito
- Kuthamanga kwa mphindi zitatu pang'onopang'ono kusiyana ndi maulendo 5K ndi mphindi ziwiri zovuta kulandira
- Kuthamanga kwa mphindi 4 pang'onopang'ono kuposa msinkhu wa 5K ndi 3-4 mphindi zosavuta kuyenda
- Kuthamanga kwa mphindi zitatu pang'onopang'ono kusiyana ndi maulendo 5K ndi mphindi ziwiri zovuta kulandira
- Kuthamanga kwa mphindi ziwiri pang'onopang'ono kusiyana ndi maulendo 5K ndi 1-2 mphindi zosavuta kugwiranso ntchito
- Kuthamanga kwa mphindi imodzi pang'onopang'ono kusiyana ndi maulendo 5K ndi mphindi 1 zosavuta zowonongeka
- Kutsegula mphindi zisanu pafupipafupi
2. Kutsegula ntchito
Kupita nawo ntchito ndi njira yabwino yopangira msanga, kupirira, mphamvu, ndi kuyendetsa miyendo yanu kuwonjezereka. Adzakuthandizani kulimbitsa luso lanu lochita masewera olimbitsa thupi.
Mfungulo ndi ntchito yophatikizapo nthawi ndi nthawi, zonse ndi ntchito yanu ndi kuchepetsa nthawi.
Mwachitsanzo, simukufuna kuyamba mwamphamvu ndi nthawi yanu yoyamba ndikuchepetsanso nthawi yambiri ndikusowa nthawi yowonjezera. Ngati izo zichitika, zikutanthauza kuti inu munathamanga nthawi zovuta kwambiri.
Nthawi yayitali: Kuchita nawo nthawiyi kumakhala kokondweretsa kuchita kunja, kaya pamsewu kapena pamsewu, koma ikhozanso kuchitidwa pamtunda. Kuti mutenge nthawi yowonongeka, pitani mofulumira, zomwe zikutanthauza kuyenda mofulumira kapena kuyenda:
- Kutentha: Mphindi 5 zosavuta
- Kuthamanga: mphindi 30, yothamanga mofulumira
- Pezani: 1 miniti mosavuta
- Bwezerani kuthamanga / kubwezeretsa kayendedwe kwa mphindi 20.
- Kutsika pansi: mphindi zisanu zosavuta kuyenda
Kutsirizitsa katemera: Yambani ndi mapaundi awiri a mamita 800 pamtunda wanu wa 5K, ndi kupumula kwa mamita 400 (pafupipafupi) pakati. Mukamaliza izo, pangani mamita anayi pafupipafupi mamita 400, ndipo mutha kuyima mamita 400 (yosavuta) pakati. Yesani kudzikankhira nokha panthawi yovuta, ngati kuti mukukankhira komaliza ndikuyesera kumenyana ndi mdaniyo mpaka kumapeto.
3. Fartleks
Fartleks , yomwe imayendayenda pakati pa zigawo zofulumira ndi zozengereza, ndi njira yosangalatsa yochitira mwamsanga, makamaka pa nyengo isanayambe nyengo chifukwa sichidangidwe ndipo nthawi yanu yopumula imatha kugwirizana ndi momwe mumamvera. Fartleks ndiwophunzitsira bwino anthu othamanga m'mipikisano chifukwa amakuphunzitsani momwe mungagwirire pa mpikisano kapena kumenyana ndi mdani amene akufuna kuyendetsa.
Mmene mungachitire: Kuti muyambe kuchita masewera olimbitsa thupi, yambani ndi mphindi zisanu kapena khumi zosavuta, ndipo mutenge msinkhu ndikukwera kwa masekondi pafupifupi 20 kapena kuposerapo, kenaka muthamangire nthawi yofanana kufikira mutachira, kenako kachiwiri.
Kuphulika uku kuthamanga kungakhale kulikonse kuchokera mamita 100 mpaka 400, kapena motalika. Mukhozanso kuwakhazikitsa nthawi kapena kugwiritsa ntchito zizindikiro monga mitengo kapena mafoni. Nthawi yanu ingakhale yopanda pake. Mayendedwe anu a zigawo zanu zofulumira angakhale paulendo wapamwamba kapena pamtunda wanu wa 5K.
Fartlek akuthamanga kungakhale kosangalatsa kuchita monga gulu, pamene munthu aliyense amasinthasintha potenga chizindikiro chotsatira kapena nthawi yotsatira. Mtsogoleri angasankhe ngati akufuna kuwuza gululo chisankho chawo chammbuyo kapena asadabwe nawo.
4. Phunzitsani Mafuko
Mipikisano ya mumtunda wa 5K m'nyengo ya chilimwe ingakuthandizeni kukhalabe olimbikitsana ndikupereka kusintha kwa nthawi yanu yophunzitsira. Pamene oyendetsa dzikoli sakuyenera kuchita masewera a 5K pamapeto a sabata iliyonse, ndibwino kuti tichite nawo angapo panthawi ya chilimwe.
Zomwe mungachite: Ngati simunayambe muthamanga 5K, funsani zomwe mungayembekezere . Mukakhala ndi mpikisano kapena ziwiri pansi pa lamba lanu ndipo mukhale ndi lingaliro la 5K nthawi yomaliza, yesani kukonza ndondomeko ya masewera musanayambe muthamanga mpikisano wothamanga ndi mpikisano wanu wonse. Kuchita masewera a 5K kudzakuthandizani kuti mukhale ndi luso lakutha komanso kuti muwonetse bwino kuti mumakhala ndi thanzi labwino. Mukhoza kuyang'ana malo ogulitsira malo anu kapena kuyang'ana pa malo monga active.com kuti mupeze madera a m'deralo.
Pitirizani Kuthamanga Kwanu ndi Hill Training
Imodzi mwa njira zabwino kwambiri zomwe anthu oyendetsa masewera amtunda amatha kuyendetsera bwino mphamvu zawo, mofulumira, ndi chidaliro chawo ndi kumapiri. Mipingo yambiri yopita kumtunda imaphatikizapo zinthu zina, choncho mapiri mu maphunziro adzakuthandizani kulimbitsa luso lanu lochita masewera olimbitsa thupi.
Mukhoza kuphatikiza mapiri mumsewu wanu wophweka, koma mungathe kupanga mapiri ochita masewera olimbitsa thupi pa sabata imodzi. Pano pali ntchito zina zamapiri zomwe mungasankhe kuchokera:
1. Gwiritsani ntchito Pulogalamu Yoyenda Kumtunda
Kutsika kumathamanga ndi luso lofunikira kwa othamanga m'mayiko ena, monga kutsika kumakhala nthawi yomwe othamanga amatenga nthawi ndikupanga kusamuka kwakukulu. Ntchitoyi imakupatsani mpata wokhala pansi kuthamanga mwamphamvu.
Zomwe mungachite: Yambani ndi mphindi 10 zofunda bwino. Sankhani phiri lalifupi ndi maulendo angapo. Kuthamanga mofulumira phirilo. Kenaka kanikitseni kutsika, muthamangire mphamvu yanu ya 5K. Ngakhale kuti mukukakamiza, muyenera kuonetsetsa kuti mukhalebe olamulira ndipo simudapitirira. Mapazi anu ayenera kukhala pansi pamapiko anu, osati patsogolo panu. Pezani ndi kuyenda kapena kuyenda mozungulira phirilo. Zimabwereza 6 mpaka 10.
2. Phiri Limakambiranso Ndi Push-Ups
Kukhazikitsa phirili ndibwino kwambiri kulimbitsa ndi kukhazikitsa, monga kumaphatikiza mapiri othamanga ndi okwera.
Zomwe mungachite: Yambani ndi mphindi 10 zofunda bwino. Pezani phiri lomwe liri pafupi mamita 50 mpaka 75 ndipo limathamangitsira ntchito pafupifupi 80 mpaka 85 peresenti. Simukuyenera kuthamangira phiri, koma muyenera kudzipikisana nokha. Pamwamba pa phiri, pangani zikwi khumi. Kenako, muthamangire kutsika. Bwerezaninso zomwezo (kuphatikizapo pushups!) Kasanu ndi kamodzi. Mlungu uliwonse, mukhoza kuwonjezera phiri lina kufikira mutabwereza khumi. Ngati mukukhumba, mukhoza kuonjezera chiwerengero cha kukakamizidwa.
3. Kukhazikitsa Phiri Kumapitanso
Mapiriwa akubwereza akhoza kukuthandizani kukonzekera kusintha komwe mukukumana nawo pamene mukuyenda mapiri pamtunda wothamanga. Pambuyo popanga phiri, osati kutembenuka ndi kubwerera pansi, mupitilizabe pang'onopang'ono pamsinkhu womwewo (monga momwe mungachitire pa mtundu wanu).
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. Yambani ndi kubwereza 4 ndipo kenaka yonjezerani phiri lina sabata iliyonse mpaka mutabwereza kasanu ndi kamodzi.
Mawu Ochokera
Ngati mwatsopano mukudutsa dziko lapansi, chinthu chofunikira kwambiri chomwe mungachite ndicho kupeza nsapato zabwino zomwe zimayenera kuti muyendetse phazi lanu. Imani ndi malo osungira malo anu kuti mupatsidwe malangizo ndipo pangani ndondomeko zosankha nsapato apa .