Malangizo 6 Ophunzirira Kuthamanga Mwamsanga Kuti Pezani PR pa Anu Yotsatira 5K
Ngati mwathamanga gulu la 5Ks , mwina mwafika poti simukuwona kusintha kulikonse. Ndi zachibadwa kuti othamanga apite kumalo otetezera, atatha kuona miyezi kapena zaka zomwe zikupita patsogolo. Kuti mutenge mpikisano wanu kumalo otsatira ndikupitiriza kukwaniritsa PR , mungafunikire kusintha zina pa maphunziro anu. Pano pali malangizo othandiza kuti muthamangitse mitundu 5K mofulumira.
1 - Thamangani Zambiri
Malangizo awa angawoneke ngati oganiza bwino, koma imodzi mwa mafungulo oti muthamangire ikuyenda bwino. Ena othamanga amapititsa maphunziro awo 5K pamtunda wa makilomita 15 pa sabata ndipo samapita kutalika mamita 3-4. Koma inu mudzawona kusintha kwakukulu ndi kuyandikira pafupi ndi zomwe mungathe ngati mukukula kupirira kwanu.
Yesetsani kutsatira ndondomeko ya maphunziro a 5K yomwe imakufikitsani maulendo 7 mpaka 8 kuti mutenge nthawi yaitali komanso makilomita 25 mpaka 30 pamtunda wanu wa mlungu uliwonse. Ngati simukutsatira ndondomeko yeniyeni, onetsetsani kuti simukuwonjezera ma kilomita 10 pa sabata iliyonse. Kuwonjezera pa nthawi yayitali, mungathe kuwonjezereka pang'ono kuntchito zanu zosavuta.
2 - Tsatirani Pulogalamu ya 5K Yophunzitsa
Mwinamwake mumakhala ndi mtundu wina wa 5K pamene mudali kuphunziranso ulendo wautali, monga marathon. Ngakhale kuti maphunziro a hafu ya marathon ndi marathon adzakonzekeretsani kuti mupite mtunda wa 5K, simungathe kuchita mwamsanga pa 5K. Potsatira ndondomeko ya maphunziro a mtundu wa 5K, mumakhala ndi zotsatira zabwino.
3 - Kumaliza Kwambiri pa Maphunziro Anu Kuthamanga
Kutenga msinkhu wa maola angapo apitawo kwa nthawi yaitali ndizochita zabwino pamasiku amtundu wa mpikisano ndipo zonse zimapindulitsa kupirira kwanu. Yesani kutenga nthawi yanu yayitali kwa masekondi 20-30 pa maola angapo apitawo.
Onaninso: Zomwe Zingathe Kutsirizitsa Kwambiri Ndiponso Mwamsanga M'mipikisano
4 - Yesani Kuphunzira Kwina Kulima
Ngakhale simukukonzekera kukwera 5K, mukhoza kupindula ndi maphunziro a mapiri. Mapiri othamanga amathandizira kukonza bwino chuma chanu ndi zomwe zikuyenda bwino, zomwe zidzasinthira mofulumira. Yesetsani kugwira ntchito yopititsa phiri kumaphunziro anu kamodzi pa sabata. Yambani ndi mphindi 10-15 yotentha yosavuta. Pezani phiri lomwe lili ndi malo otsika omwe ali pafupi mamita 100-200 kutalika. Kuthamanga phirilo mwakhama - ufuna kuyesa kudzikweza pamwamba pa phiri, koma yesetsani kusunga khama lanu ndipo musalole kuti fomu yanu iwonongeke. Tembenukani ndikupulumuka mwakumangirira kapena kuyenda pansi pa phiri.
Yesani kuyamba ndi 5-6 kubwereza ndikuwonjezeranso wina sabata iliyonse, ndi kubwereza katatu. Mukhoza kuphatikizapo kubwereza mapiri ndi tempo kuthamanga .
Onaninso: Momwe Mungayendetse Makhalidwe Oyenera
5 - Chitani Ntchito Yofulumira
Kuti mukwaniritse zotsatira zabwino ndi ntchito yofulumira, zimakuthandizani kuthamanga pazomwe mukuyendetsa mpikisano. Yesetsani kuchita masewera olimbitsa thupi 5K kamodzi pa sabata. Nazi ntchito zitatu zomwe mungasinthe mu maphunziro anu. Zitha kuchitidwa pamsewu kapena pamtunda kuti muthe kuyendetsa bwino mtunda:
800m (hafu ya mailosi) Kubwereza
10 mphindi-kutentha-up
800m pamtunda wa 5K
Kuchuluka kwa mphindi imodzi
Bwerezerani mamita 800m @ 5K msinkhu wothamanga / mphindi 1 mutenge kachiwiri kasanu
Mphindi 5 yozizira
Mile Repeats
10 mphindi-kutentha-up
Ulendo umodzi wa ma kilomita 5K
Kuchuluka kwa mphindi imodzi
Bwerezerani makilomita 1 pamtunda wa 5K / 1 mphindi yosavuta kuchira 2 nthawi zambiri
Mphindi 5 yozizira
Ngati mulibe mwayi wopita kumtunda kapena pulogalamu yopangira mapepala, palinso wina woti ayese ( wothamanga kapena chipangizo china chofunikira nthawi).
10 mphindi-kutentha-up
Mphindi 6 pamtunda wa 5K
Kuchuluka kwa mphindi imodzi
Bwerezani Mphindi 6 pamtunda wa 5K / 1 mphindi yosavuta kuchira 2 nthawi zambiri
Mphindi 5 yozizira
6 - Thamangani ndi Gulu
Kuthamanga ndi gulu sikudzangokulimbikitsani kuti muphunzitse, koma anthu ambiri amadzipanikiza kwambiri akamaphunzitsa ndi ena. Fufuzani gulu lomwe likuyenda kapena likugulitsira sitolo yomwe imaphunzitsa maphunziro a mlungu uliwonse.
Mukufuna zowonjezera zotsatanetsatane za momwe mungapititsire mpikisanowu? Onani nkhani izi: