Pezani Zomwe Muli Nazo 5k Kuphunzira Nthawi Zonse
Maphunziro okonzekera kukondwerera 5K ndi njira yabwino yokhala ndi mawonekedwe osangalatsa komanso akusangalala. Ndicholinga chachikulu kuti ndikulimbikitseni. Ngakhale simukuona kuti ndinu wothamanga, pafupifupi aliyense angathe kukwanitsa 5K poyambira pang'onopang'ono, kutsatira zowonjezera ndi kumanga mosavuta. Malangizo khumi awa angathe kukuthandizani kufika kumapeto ndi kumwetulira pamaso panu ndikumasewera komanso osasokoneza tsiku.
1. Konzani Cholinga Choyenera
A 5K (3.1 makilomita) akhoza kutenga kamphindi kakang'ono ka 15 kapena 20 kwa othamanga mofulumira komanso mochuluka ngati ora la oyenda. Chifukwa chakuti pali luso losiyanasiyana, ndibwino kukumbukira kuti ndiwe yekha amene mukulimbana nawo, ndipo cholinga chanu ndi kuchita zabwino zomwe mungachite, kupewa kupewa kuvulala, ndi kusangalala.
2. Pezani ndi kulemba kwa 5K
Sankhani mpikisano womwe uli pafupi masabata asanu ndi limodzi mpaka masabata khumi ndi awiri kuchokera pano ndipo ubwererenso. Kupita ku mpikisano wothamanga kumakupatsani chilimbikitso chothandizira kuphunzitsa ndi kukhazikitsa kuyembekezera kuti mudzakonzekera mpikisano moyenera. Njira yosavuta yopezera 5K m'dera lanu ndi kuyendera active.com, yesani malo anu ndipo muwone zomwe ziri pa kalendala. Malo anu ogulitsira malo, YMCA kapena gulu la zaumoyo ndi malo abwino oti mupeze zochitika 5K zapanyumba.
3. Yambitsani Maphunziro
Pali mapulogalamu akuluakulu a 5K, koma pulogalamu yosavuta ikhale ndi masiku atatu a masewera olimbitsa thupi pa sabata ndi tsiku limodzi lopumula pakati pa ntchito.
- Tsiku lophunzitsira # 1 ndi tsiku lanu lofulumira, lopambana. Yendani kapena yendani patali patali mofulumira. Yambani ndi 1/4 makilomita ndipo pang'onopang'ono yonjezerani mtunda mpaka mutangoyenda kilomita imodzi mofulumira.
- Tsiku lophunzirira # 2 ndi tsiku lodziŵika bwino lomwe mumayenda kapena kuthamanga mofulumira. Yambani ndi makilomita imodzi ndipo pang'ono pang'onopang'ono muzitha kufika 5K (3.2 miles) pamlingo wocheperapo.
- Tsiku Lophunzitsa # 3 liyenera kukhala tsiku lanu lalitali, lochedwa. Apa ndi pamene mumapanga chipiriro ndikupanga minofu yanu yozoloŵera kuchita nthawi yaitali. Yesani kuyambira pa mailosi awiri ndipo pang'onopang'ono muzigwira makilomita 3 kapena 4.
- Pewani Kuphunzira Kwanu. Patsiku lanu lolimbikira, samangani (kapena kuthamanga) ndikuyenda kuti mupititse patsogolo. Izi zimatchedwanso kuphunzitsidwa nthawi, ndipo zimagwira ntchito mofanana ndi oyambirira komanso othamanga. Kuthamanga kapena kuthamanga mofulumira monga momwe mungathere kwa masekondi 30, kenako yendani miniti kuti mubwezere ndikubwereza nthawi ina yachiwiri. Mukhoza kuchita zochepa kapena zochepa pa gawo limodzi. Kuphunzira kotereku kudzawonjezereka, kuthamanga kwa minofu, ndi kupirira pamene kukuthandizani kupeza mofulumira. Kwa othamanga apamwamba kwambiri, ganizirani kuwonjezera maola ophunzitsira mofulumira .
4. Mphamvu Train
Kulemera kwa msinkhu kawiri kapena katatu pa sabata ndi njira ina yowonjezera kukwera kwanu kwa 5K. Sizongowonjezera minofu, mitsempha, ndi maviton kuti ateteze kuvulala, komabe zidzathandizanso kuti minofu ya m'mapazi ikhale yosatopa pa nthawiyi. Gwiritsani ntchito chizoloŵezi chokwezera zolemera kapena penyani pulogalamu yosavuta yophunzitsira ya zotsatira zofulumira.
5. Kutentha Pamaso Musanayambe Kuchita Zochita
Kuwotha bwino kumapangitsa kuti magazi azipita ku minofu yogwira ntchito yomwe imabweretsa kufooka kwa minofu, kuchepa kwa chiopsezo, kupititsa patsogolo ntchito komanso kukonzekera maganizo kwa chochitika.
Musanayambe maphunziro 5K ndi masewera olimbitsa thupi, kutenthetsa bwino kumaphatikizapo kuthamanga kwa mphindi zitatu ndi masabata atatu, kuthamanga msanga kapena sprints. Kumaliza kutentha kwa mphindi zisanu mpikisano usanayambe.
6. Tambani Pambuyo Kuchita Zochita
Kukhazikika ndi chinthu chofunika kwambiri kuti munthu akhale wathanzi, ndipo kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa kusinthasintha. Kusinthasintha kumatanthauziranso mtundu wa kayendetsedwe ka masewera, kotero ndikofunikira kwambiri masewera ena kuposa ena. Othamanga ayenera kuganizira za kusintha kwa mchiuno ndi hamstrings. Kutambasula kotereku ndikobwino kwa minofu imeneyi. Yambani pamalo apamwamba, mwendo umodzi kumbuyo ndi mwendo umodzi patsogolo.
Lembetsani mwendo wakumbuyo kuti mutambasule mchiuno. Bwererani ku malo oyamba, ndiye yongolerani kumbuyo kwa mwendo kuti mutambasule hamstrings. Gwirani chingwe chilichonse pafupi ndi masekondi 15.
7. Idyani Pomwe Musanayambe Kuchita Zochita
Kudya chakudya chophweka cha makilogalamu 200 mpaka 400 pafupi maola awiri kapena atatu mpikisanowu uli wofunikira kukhala ndi mafuta pa chochitikachi, komanso nthawi yokhala ndi chakudya. Musamayesetse chakudya kapena zakumwa pa tsiku la mpikisano. Ndibwino kuti mudye chakudya musanaphunzire kuti mutsimikizire kuti chakudyacho chikugwirani ntchito, kenaka kambiranani chakudya ichi tsiku lomaliza.
8. Idyani Pakatha Pambuyo Kuchita Zochita
Kodi ndi nthawi yanji mukamadya masewera olimbitsa thupi angakhale ofunika monga momwe mumadyera kale. Ngakhale kuti chakudya choyambirira chisanakhale chokhoza kuonetsetsa kuti malo ogulitsira glycogen amatha kupezeka bwino, chakudya chochita masewera olimbitsa thupi chimakhala chofunikira kwambiri kuti chikhale bwino komanso chimapangitsa kuti mutha kuphunzitsa nthawi zonse.
9. Mvetserani Thupi Lanu
Ngati mukumva kupweteka kulikonse, kufooka kapena kuunika pamapeto pa zolimbitsa thupi, samverani. Ichi ndi chizindikiro cha thupi lanu kuti chinachake chalakwika ndipo muyenera kusiya kuchita masewera olimbitsa thupi . Kuthamanga kupweteka kwambiri ndi njira yofulumira kwambiri yopangira vuto lalikulu kapena lopweteka. Ngati simukumverera bwino, muyenera kutenga nthawi kuti thupi lanu lichiritse.
10. Pewani Jitters Pre-Race
Kupititsa patsogolo masewera olimbitsa thupi ndi kovuta, kotero yesetsani kusinena molakwika kapena kuganiza kuti ndi mantha; kuti adrenaline ikufulumira kumverera kuti ndi yachilendo ndipo ndi mbali ya thupi lanu kukonzekera mpikisano. Pofuna kupewa kupewa mantha musanachitike, khalani ndi nthawi yochuluka kuti musathamangitsidwe, kutentha, kudziŵa maphunziro, ndi kuvala nyengo. Ngati mukuganiza kuti mulibe maganizo olakwika kapena musanayambe mpikisano, yesetsani kuganizira za kupuma ndi mtundu wanu ngati simusamala za zotsatira zake. Kumbukirani nambala ya nambala yoyamba: mukungokangana nokha, choncho mukondwere ndi mphindi.