Kaya ndi nyengo yosavomerezeka, ndondomeko zambiri, kapena zochitika zina zomwe zimakukakamizani pamtunda wophunzitsa zambiri, ndizotheka kuphunzitsa m'nyumba kuti mukhale ndi ntchito 5K yolimba. Ndondomekoyi ya 5K (onani m'munsimu) yapangidwa kwa othamanga 5K omwe adzachita zambiri kapena maphunziro awo pamtunda. Ngakhale simukuphunzitsani 5K, ndondomekoyi ndi yosangalatsa komanso yolimbikitsira njira yophunzitsira kudutsa miyezi ingapo yotentha kapena yozizira.
Muyenera kuthamanga makilomita 10 pa sabata kuti muyambe ndandanda ya masabata 8. (Ngati ndinu wothamanga wothamanga omwe akufuna kuthamanga 5K omwe ali masabata asanu ndi limodzi, gwiritsani ntchito Pulogalamuyi Yophunzira 5-Sabata Yoyamba kwa Mlungu . Ngati ndinu wothamanga kwambiri, gwiritsani ntchito Pulogalamuyi Yophunzira 5K Yopitirira 4 ). 'Zatsopano zatsopano zogwiritsira ntchito mapepala othamanga, yang'anani zotsatilazi zogwirira ntchito .
Ndandanda ya 5K imaphatikizapo ntchito zosiyana siyana zomwe zidzasakanizidwa panthawi yonse yophunzitsidwa, kuti musatope ndi chizoloŵezi choyenda pamtunda. Mukhoza kuyendetsa ntchito kuti mukhale ndi ndondomeko yanu, koma yesetsani kuchita masewera olimbitsa thupi kapena olimbikitsa masiku awiri mzere.
Nazi malingaliro a zolemba zosiyanasiyana zomwe mungachite pa maphunziro anu a 5K:
- Hill ikubwereza: Hill workouts ndi yokonzeka kukonzekera pamtunda chifukwa mumatha kudziwa momwe mapiri anu alili otalikira komanso kutalika. Ngakhale mutakhala okwera 5K, mudzapindula ndi maphunzilo a mapiri , chifukwa amathandiza kumanga mphamvu, kuthamanga, ndi chidaliro. Kuti mupange mapiri olimbitsa thupi, mutatha kutenthetsa, yonjezerani kukwera kwanu kwa nthawi yomwe mwasankha ndikubwezeretsanso nthawi yomwe yatsimikiziridwa. Bwerezaninso mapiri / kubwezera kwa ndalama zomwe zawonetsedwa.
- Nthawi zochepa: Yambani ndi kuyenda kwa mphindi zisanu kapena zosavuta. Sankhani kayendedwe kovuta (kupuma mokwanira) kwa masekondi 30. Pezani ndi masekondi 90 kuti mumveke mosavuta. Bweretsani mphindi zisanu ndi ziwiri (8x, 9x, ndi zina). Zomaliza ndi mphindi zisanu zokhala ndi zovuta zovuta kapena kuyenda mwamsanga. Khalani ndi thaulo lothandizira pa ntchitoyi, popeza mwinamwake mungayambe thukuta mwamsanga!
- Kuchita piramidi: Pambuyo pa mphindi zisanu, muthamange pa cholinga chanu 5k msinkhu wa mphindi imodzi, pumani miniti imodzi; Kuthamanga mwamphamvu Mphindi 2, pumani maminiti awiri; Kuthamanga mwamphamvu Mphindi 3, pumani maminiti atatu, kufikira mutakwera pamwamba "piramidi. Kenaka pitani kubwerera ku "piramidi" ndipo muthamangitse mwamphamvu maminiti 3, mutenge maminiti atatu, ndi zina zotero. Malizitsani kugwira ntchito ndi mphindi zisanu.
- Kuthamanga Kwambiri (LR) ndi Maulendo Ovuta (EP) Kuthamanga: Simukuphunzitsani zokhala kutali mtunda, koma nthawi yayitali ndi yosavuta kuyenda ikuthandizani kukhazikitsa mphamvu yanu, yomwe ili yofunika mu masewera a 5K. Muyenera kuchita maulendo anu otalika komanso ophweka akuyenda mofulumira, mofulumira. Muyenera kupuma mophweka ndikuyankhula m'mawu omveka bwino. Ngati mukupuma molimba, mukufulumira kwambiri. Pewani pansi, kapena mutenge pang'ono.
- Maphunziro a Cross-Training (CT): Cross-training (CT) angakhale ntchito iliyonse (osati kupitiliza) yomwe mumasangalala nayo, monga kuyendetsa njinga, kusambira, elliptical trainer, kuphunzitsa mphamvu, yoga, etc. Masiku ophunzitsira ndi ofunika kwambiri othamanga chifukwa amathandiza kuthetsa chisokonezo cha kuthamanga mkati. Ngakhale mutakonda kukathamanga pamtunda, mutha kusakaniza dongosolo lanu la sabata ndi zochitika zina.
- Maphunziro amphamvu ali ndi phindu lalikulu kwa othamanga ndipo ndi njira yabwino yophunzitsira. Afunseni kuchita tsiku limodzi lophunzitsira mphamvu pa sabata; Masiku awiri pa sabata ndi abwino kwambiri. Kulimbikitsana kwanu sikuyenera kukhala kolimba kwambiri, ndipo kungakhoze kuchitidwa popanda zolemera kapena makina, monga muwonetseratu zomwe mungachite pamene mukuwonera TV. Ngakhale mutaphunzitsa mphindi 10 pokhapokha pamlungu, mudzayamba kuzindikira kusiyana kwanu.
- Masiku Otsala: Pa masiku opumula, mutha kuchotsa tsikulo kapena kuphunzitsa zovuta (CT).
Masabata asanu ndi asanu (5K)
Sabata 1:
Tsiku 1 : 40 min CT kapena kupuma
Tsiku 2 : Hill imabwereza: 10 min EP, [2 minutes @ 3.0 imayenda, 1 min @ 1.0 imayenda] x 3, 10 min EP
Tsiku 3 : 30 min CT kapena kupuma
Tsiku 4 : Nthawi yogawa: 5 min kutentha; [Masekondi 30 osagwira ntchito / masekondi 90 mosavuta kuyenda] x 8; Mphindi 5 yogulitsa
Tsiku 5 : Pumula
Tsiku 6 : 4 miles LR
Tsiku 7 : 2 maili EP
Sabata 2:
Tsiku 1 : 40 min CT kapena kupuma
Tsiku 2 : Hill imabwereza: 10 min EP, [2 minutes @ 3.0 imayenda, 1 min @ 1.0 imayenda] x 4, 10 min EP
Tsiku 3 : 30 min CT kapena kupuma
Tsiku 4 : Nthawi yokhala ndi mphindi: mphindi zisanu kutentha; [Masekondi 30 olimbikira / masekondi 90 mosavuta kuyenda] x 9; Mphindi 5 yogulitsa
Tsiku 5 : Pumula
Tsiku 6 : 7 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 3:
Tsiku 1 : 40 min CT kapena kupuma
Tsiku 2 : Nthawi yokhala ndi mphindi: 5 min kutentha; [Masekondi 30 osagwira ntchito / masekondi 90 mosavuta kuyenda] x 8; Mphindi 5 yogulitsa
Tsiku 3 : 30 min CT kapena kupuma
Tsiku 4 : Kuwongolera Piramidi: Kutentha kwa mphindi zisanu; Mphindi 1 @ 5K kupita, 1 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 1 @ 5K kupita, 1 min zosavuta; Kutsegulidwa kwa mphindi zisanu
Tsiku 5 : Pumula
Tsiku 6 : 6 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 4:
Tsiku 1 : 40 min CT kapena kupuma
Tsiku 2 : Hill imabwereza: 10 min EP, [2 minutes @ 3.5 imayenda, 1 min @ 1.0 imayenda] x 2; [2 Mphindi @ 4.5 yatsala, 1 min @ 1.0 yatsala] x 2; Mphindi 10 EP
Tsiku 3 : 30 min CT kapena kupuma
Tsiku 4 : Nthawi yogawa: 5 min kutentha; [Masekondi 30 osagwira ntchito / masekondi 90 mosavuta kuyenda] x 10; Mphindi 5 yogulitsa
Tsiku 5 : Pumula
Tsiku 6 : 7 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 5:
Tsiku 1 : 40 min CT kapena kupuma
Tsiku lachiwiri : Nthawi yachitsulo: [masekondi 30 olimbikira mwamphamvu / masekondi 90 mosavuta] x 9
Tsiku 3 : 30 min CT kapena kupuma
Tsiku 4 : Kuwongolera Piramidi: Kutentha kwa mphindi zisanu; Mphindi 1 @ 5K kupita, 1 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 1 @ 5K kupita, 1 min zosavuta; Kutsegulidwa kwa mphindi zisanu
Tsiku 5 : Pumula
Tsiku 6 : 6 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 6:
Tsiku 1 : 40 min CT kapena kupuma
Tsiku 2 : Hill imabwereza: 10 min EP, [2 minutes @ 3.5 imayenda, 1 min @ 1.0 imayenda] x 5, 10 min EP
Tsiku 3 : 30 min CT kapena kupuma
Tsiku 4 : Kuwongolera Piramidi: Kutentha kwa mphindi zisanu; Mphindi 1 @ 5K kupita, 1 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 1 @ 5K kupita, 1 min zosavuta; Kutsegulidwa kwa mphindi zisanu
Tsiku 5 : Pumula
Tsiku 6 : 6 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 7:
Tsiku 1 : 40 min CT kapena kupuma
Tsiku 2 : Nthawi yokhala ndi mphindi: 5 min kutentha; [Masekondi 30 osagwira ntchito / masekondi 90 mosavuta kuyenda] x 8; Mphindi 5 yogulitsa
Tsiku 3 : 30 min CT kapena kupuma
Tsiku 4 : Kuwongolera Piramidi: Kutentha kwa mphindi zisanu; Mphindi 1 @ 5K kupita, 1 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 3 @ 5K kuyenda, 3 min zosavuta; Mphindi 2 @ 5K kuyenda, 2min zosavuta; Mphindi 1 @ 5K kupita, 1 min zosavuta; Kutsegulidwa kwa mphindi zisanu
Tsiku 5 : Pumula
Tsiku 6 : 6 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 8:
Tsiku 1 : 30 min CT
Tsiku 2 : Pumula
Tsiku 3 : 1 miles @ EP; 1 kilomita @ 5K pace; 1 mile @ EP
Tsiku 4 : Pumula
Tsiku 5 : maili 3 EP
Tsiku 6 : Pumula
Tsiku 7 : 5K Mpikisano!
Tsiku la Masewera a Mipikisano
Kaya iyi ndiyake yoyamba ya 5K kapena ndinu msilikali wapamtunda, ndikofunika kuti muganizire ndi kukonzekeretsa mtundu wanu mu masiku omwe akutsogolera. Pezani chithandizo pa zomwe mungachite m'masiku anu musanayambe mpikisano wa 5K ndikupeza momwe mungapewere zolakwika za 5K . Ngati simukudziwa zomwe muyenera kudya musanayambe mtundu wanu, pangani malangizo ndi malingaliro apa .
Chinthu chimodzi choyenera kukumbukira za maphunziro opangira mapepala a kunja kwapakati ndikuti chovala chanu chogwirira ntchito sichiyenera nyengo nyengo yopikisana. Mwachitsanzo, ngati mwakhala mukuphunzira m'nyumba mukuvala zazifupi ndi nsonga zapamadzi m'nyengo yozizira, mungafunikire kuvala zovala zosiyana pa mtundu wanu. Zomwe zili "zatsopano pa tsiku la mpikisano" zikugwira ntchito pano. Onetsetsani kuti mukuyesa mpikisano wanu wa masewera musanayambe maphunziro anu, musakhale ndi zozizwitsa ( kutentha , kusavala zovala, etc.) pa mpikisano.
Mawu Ochokera
Maphunziro a mpikisano wothamanga pamtunda angakhale ovuta, koma amakhalanso ndi mavuto ambiri pamsewu. Poyerekeza ndi kuthamanga panja, kuthamanga pa treadmill kumakhala kosavuta thupi chifukwa nthaka ikugwedezeka pansi pa mapazi anu ndipo palibe mphepo yotsutsa. Kuthamanga panja kumafuna zambiri kuchokera mthupi lanu chifukwa mukuyendetsa thupi lanu patsogolo. Pamtunda, minofu yaing'ono ya stabilizer m'magulu anu apansi simusowa kugwira ntchito molimbika. Ena othamanga amapeza kuti amamva kupweteka kwa mimba, kutsekemera , mazira a Achilles, ndi zina zomwe amatha kuthamanga panja atatha kuthamanga pamtunda kwa miyezi ingapo.
Ngati mukuchita maphunziro anu ambiri pamtunda, muyenera kukhala osamala mukangobwerera kunja nthawi zonse. Muyenera kuyendetsa masewera anu 5K pamsewu, koma musasinthe kwambiri kuti muthamangire kunja. Yambani ndifupikitsa pamsewu kamodzi kapena kawiri pa sabata musanayambe kutuluka kunja nthawi zonse. Onetsetsani kutambasula, makamaka ng'ombe zanu, mutatha kuthamanga.