Mukatha kuthamanga kwa kanthawi ndipo mutapirira kupirira kwanu, mungafunike kuganizira cholinga china - kuthamanga mofulumira. Pano pali zinthu zisanu ndi zitatu zosavuta zomwe mungachite kuti mutenge msinkhu wanu ndikusintha nthawi yanu ya mpikisano:
1 - Konzekerani Kukhumudwa Kwambiri
Oyamba ayamba kuthamanga mofulumira chifukwa amaopa kuti sangamve bwino. Koma imodzi mwa njira zoyamba kuti mupite mofulumira ndiyo kuphunzira zomwe zimamveka kuti zithe kuyenda. Pamene mukukankhira nokha pa nthawi yophunzitsa mofulumira, kuyembekezera kuti mutuluke ndikukumva minofu yanu ikuyaka. Zingamve zachilendo komanso zosamvetsetseka poyamba, koma mumayamba kufanana ndi zowawazo ndikuyamba kuyembekezera (ndi kusangalala!).
2 - Gwiritsani Ntchito Zotengera Zanu
Ngati mungathe kuwonjezera chiwerengero chanu, muthamanga mofulumira. Yambani kuthamanga pa maulendo 5K kwa masekondi 30 ndikuwerengera nthawi iliyonse phazi lanu lamanja likugwa pansi. Kenaka pitani kwa miniti kuti mubwezere ndi kuthamanga kwa masekondi 30 kachiwiri, nthawi ino mukuyesera kuonjezera chiwerengero. Ganizirani pa kufulumira, mopepuka, pang'onopang'ono - ngati mukuyenda pa malasha otentha.
3 - Yesani Kugwiritsa Ntchito Pakati pa Ntchito
Kupita nawo ntchito ndi njira yosangalatsa yogwirira ntchito mofulumira. Mukhoza kuyendetsa ntchito , monga mamita 400m (lapadera limodzi pamsewu) kubwereza. Pambuyo pa kutentha kwa mphindi zisanu kapena khumi, pikani pakati pa mamita 400m pamtunda wanu wa 5K ndikuyenda pang'onopang'ono, mophweka. Yambani ndi zobwereza ziwiri kapena zitatu (ndi chifuwa chachikulu pakati pa aliyense), ndipo yesetsani kugwira ntchito yanu mpaka zisanu kapena zisanu ndi chimodzi. Kapena, ngati muthamanga panjira, mungagwiritse ntchito nyali zamtundu kapena mafoni a telefoni kuti muzindikire nthawi. Pambuyo pa kutenthetsa, yesetsani kuyikapo nyali ziwiri, kenaka mutsirirenso awiri, ndipo pitirizani kubwereza chitsanzo kufikira mutakuta makilomita.
4 - Yesetsani Kuthamanga Kamodzi Sabata
Tempo ikukuthandizani kuti mukhale ndi anaerobic, yomwe ndi yofunika kwambiri kuti mufulumire kuthamanga. Kuti mutenge tempo, yambani kuthamanga ndi mphindi zisanu ndi zisanu ndi ziwiri zosavuta, ndipo pitirizani kuthamanga kwa mphindi 15 mpaka 20 pamphindi 10 pang'onopang'ono kusiyana ndi maulendo 10K. Kutsirizitsa ndi mphindi zisanu kapena zisanu kuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, tayendetsani msinkhu womwe umamveka "mwakhama kwambiri." Muyenera kukhala opanda mpweya, koma simuyeneranso kukambirana.
5 - Yesani Maphunziro Ena a Hill
Kubwereza phiri ndi njira yabwino yopangira mphamvu. Pezani phiri lamtunda lomwe liri pafupi mamita 100 kutalika. Kuthamanga mwamphamvu kumtunda kwa phiri, ndipo pang'onopang'ono mubwerere pansi. Yambani ndi kubwereza 3 mpaka 4 kamodzi pa sabata, ndipo pang'onopang'ono yesetsani njira yanu mpaka kubwereza 6 mpaka 7.
6 - Kutaya Kunenepa
Ngati mukuyesera kukhetsa mapaundi, apa pali zolimbikitsa zambiri: Kafukufuku wasonyeza kuti, pafupipafupi, othamanga amatha masekondi awiri pa kilomita mofulumira pa mapaundi onse omwe ataya. Kotero, mwachitsanzo, kulemera kwa mapaundi 10 kumameta pafupi miniti imodzi pa nthawi ya 5K yomaliza.
7 - Musaiwale Zambiri za Masiku Otsala
Musamaganize kuti kuthamanga tsiku ndi tsiku kudzakupangitsani inu mofulumira. Mpumulo ndi wofunikira kwambiri kuti muthe kuyesa ndi kuyesayesa, kotero musaiwale kuti mutenge tsiku limodzi sabata iliyonse. Minofu yanu imamanga ndi kudzikonza okha patsiku lanu lopuma. Kotero, ngati muthamanga tsiku lililonse popanda kuchotsa masiku, simudzawona kusintha kwakukulu.
8 - Khalani Wopanga Zokwanira
N'zotheka kumeta masekondi kapena mwinamwake ngakhale mphindi pa nthawi yanu yomalizira ndi njira zamakono, monga kuonetsetsa kuti simukuyamba mofulumira . Yesani njira zina zomwe mungachite kuti muziyenda mofulumira .
Onaninso: Njira 4 Zowonjezera
Momwe Oyamba Okha Angakhoze Kuthamanga Mofulumira 5K
Mmene Odzidzidzirira Ambiri Amatha Kuthamanga 5K