Mutha kuyang'ana pa 10K, hafu ya marathon, kapena mpikisano wothamanga ndikudabwa ngati mutangolowa ndikuzikwaniritsa popanda maphunziro. Mwinamwake bwenzi kapena wachibale akukulimbikitsani kuti mulowe nawo ngakhale kuti simukuyenda nthawi zonse kuti mutenge thupi. Kodi munthu wathanzi angayende patali popanda maphunziro?
Mwinamwake mukhoza kuyenda makilomita asanu kapena asanu ngati muli munthu wathanzi wopanda matenda a shuga, matenda a mtima, kapena matenda a mafupa.
Izi ndi pafupifupi makilomita 9 mpaka 11 kapena kuyenda pafupifupi maola awiri paulendo wokhazikika.
Chiwerengero ichi chimachokera ku zochitika za makilomita oyenda kuyenda omwe amachititsa zochitika zoyendetsa volkssport 10K (6.2 miles). Oyenda osaphunzira osawerengeka amabwera ndikusangalala ndi zochitika zoyenda ma volkssport makilomita 10. Kawirikawiri, iwo ndi abwenzi komanso achibale omwe amayenda nawo nthawi zonse ndipo amakopeka kuti alowe nawo. Anthuwa amapulumuka popanda mavuto, kupatulapo ena amene amapanga matenda .
Kuphunzitsa Kuyenda Maola Awiri Kapena Awiri
Kuyenda makilomita asanu ndi limodzi mu maola awiri ndikutalikira kuposa momwe akulimbikitsira oyendayenda omwe akuyamba kuyenda kuti ayambe kuchita masewera olimbitsa thupi. Ndi bwino kuyamba ndi kuyenda kochepa ndikupanga nthawi yanu pang'onopang'ono.
- Mmene Mungapulumutsidwire Chikondi Cha Chaka Chokha : Ngati simukuyendayenda pofuna kuchita masewera olimbitsa thupi koma mwalumikizidwa kuti mulembe zoyendetsa chikondi, izi zidzakuthandizani kudutsa. Mukhoza kupanga maphunziro ofulumira kukonzekera.
- Pulogalamu Yophunzitsira Yoyendayenda 10K : Iyi ndi mtunda wothamanga wothamanga komanso kutalika kwa mtunda wa volkssport. Ndi masabata angapo, mungathe kumanga kuti mukasangalale mtunda uwu pamtunda wabwino.
- Pulogalamu Yophunzitsira Yoyendayenda 5K : Iyi ndi mtunda wodziwika kuti chikondi chimayenda ndipo zimatenga pafupifupi ola limodzi kuyenda maulendo 5K (3.1 miles). Mwa kuphunzitsa, mukhoza kutsimikiza kuti muli ndi mphamvu zokwanira kuti muzisangalala ndi kuyenda.
Ndondomeko Yoyenda Woyamba
Ndi nzeru kuyamba ndi mphindi zisanu ndi ziwiri kapena mphindi 30 tsiku lililonse ndikukumangapo kuchokera kumeneko. Ndondomeko yoyenda yoyamba imatha kuwonjezera mphindi zisanu mpaka 10 pa nthawi yopitilira gawo pa sabata. Ngati mulibe vuto lililonse mukamayenda kwa mphindi 30, mukhoza kuwonjezera kuyenda kwanu kwautali kwa mlungu umodzi. Kuchokera kumeneko, mukhoza kupitiriza kumanga nthawi yanu yoyendayenda powonjezeretsa mphindi khumi ndi zisanu ndi zinai kupita ku gawo lalitali kwambiri pa sabata iliyonse.
Kodi Kutalika Kwambiri Kuyenda Popanda Kuphunzitsidwa?
Anthu ambiri omwe mapazi awo sali okonzedwera pokakamizidwa kumayendedwe ambuyomu adzakhala ndi zilonda zamakilomita 10 kapena 12. Ngati mutayenda makilomita oposa 6, muyenera kuwonjezereka mtunda wautali kuposa 1 kilomita pa sabata kapena masabata awiri milungu iwiri iliyonse. Lamulo lachidziwitso la masewero olimbitsa thupi ndilokulitsa mtunda wanu kapena kuyesetsa ndi 10 peresenti pa sabata. Izi zidzachepetsa chiopsezo chanu chofuna kuvulazidwa.
Munthu wosaphunzitsidwa sayenera kulowa nawo masewera a marathon kapena mpikisano wothamanga pokhapokha ngati ayamba kuphunzitsa mozama miyezi itatu pasanapite nthawi yayitali ndi miyezi isanu ndi iwiri kutsogolo kwa marathon.
Maphunziro a marathon kapena theka-marathon amaphatikizapo kuyamba kukhala ndi thupi labwino poyenda komanso kuchita masewera olimbitsa thupi.
Kenaka mumapanga maulendo ataliatali patali kamodzi pa sabata ndikuwonjezerapo mtunda wa mailosi pa sabata kapena masabata awiri milungu iwiri iliyonse. Muyenera kumvetsera zozizwitsa zamagetsi ndi kuyendetsa ntchito yanu yaitali.
Chenjezo kwa Anthu Odwala Matenda a Shuga
Anthu omwe ali ndi shuga amafunika kusamala ndikukambilana zochita zawo ndi wothandizira zaumoyo. Izi ndizoona chifukwa cha nkhawa za mshuga wamagazi komanso kusamalira mapazi. Mabulter ayenera kupeĊµa pogwiritsira ntchito mafuta, mapiritsi, ndi masokosi opukuta thukuta. Uthenga wabwino ndi wakuti kuyenda kumalimbikitsidwa kuchita masewera olimbitsa thupi ndi matenda a shuga ndipo ndi mbali ya moyo wathanzi ndi chikhalidwe.
Mawu Ochokera
Anthu amamangidwira kuti ayende, ndipo ngati muli ndi thanzi labwino komanso munthu wodalirika, simuyenera kuopa kuyenda kwa ola limodzi kapena awiri kamodzi kokha. Koma ngati mwaitanidwa kuti mulowe nawo pazochitika, ndibwino kuti mudziwe kutali komwe mukufunsidwa kuti muyende komanso kuti mutenge nthawi yayitali bwanji . Ndiye mungathe kukonzekera ndi kuphunzitsapo musanakhalepo.