Mukuyang'ana kukonza nthawi yanu 5K ? Kapena kuyesa PR mu hafu ya marathon ? Zirizonse zomwe mukufuna kukwaniritsa cholinga chanu, mungapindule mwa kuphatikizira ntchitoyi mofulumira. (Ngati mwangoyamba kumene kuthamanga ndipo simunayambe mwamsanga maphunziro, onani " Malamulo 8 a Speed Training " musanayambe.)
1 - Kulimbana
Onse othamanga, kuyambira oyamba kumene kupita kwa osankhidwa, akhoza kupindula ndi kuchita masitepe. Kuwongolera kungakuthandizeni kusintha msanga, kusinthasintha, kugwirizana, ndi kuyendetsa bwino. Kuphulika ndi kochepa, nthawi yofulumira imayenda pakati pa mamita 50 ndi 200. Ayenera kuthamanga pafupipafupi, zomwe zikutanthauza kuti mukuyenda mofulumira momwe mungathere popanda kupereka nsembe yoyenera .
Yambani ndi gawo lomwe likupita kamodzi pa sabata, makamaka pambuyo posavuta kapena sing'anga mofulumira kuthamanga. Mwachitsanzo, mungafunike kuyendetsa 8 x 100m ndikutsatira mphindi 30 mosavuta. Ena othamanga amakondanso kuchita zochepa (monga 5 x 50m) monga gawo la kutentha kwawo musanayambe mpikisano kapena kuthamanga mofulumira. Onetsetsani kuti simukuchita masewera olimbitsa thupi mwamsanga chifukwa mumakhala otopa ndipo mukhoza kuwonjezera ngozi yanu yovulaza.
Maseŵera ndi okondweretsa kuchita pamsewu chifukwa mungagwiritse ntchito mawonekedwe a nyimbo kuti mudziwe kutalika kwa nthawi ndi zovuta zanu. Kuyambira pamsewu mwamsanga, muthamangire mwamphamvu kwa masekondi 10 mpaka 15, ndiye kuti kuyenda kumakhala kosavuta kwina kulikonse ndi pamphepete. Mukangomaliza ulendo wotsatira, muthamangire mwamphamvu masekondi 10-15. Chitani ichi pa maulendo anayi a njirayo (pafupifupi mailosi).
2 - Fartleks
Fartleks , yomwe imayendetsedwa pakati pa zigawo zofulumizitsa ndi kuyendayenda pang'ono, ndiyo njira yosangalatsa yoyambira ndi kuphunzitsa mwamsanga chifukwa sichidangidwe ndipo nthawi yanu yopumulira ntchito ikhoza kugwirizana ndi momwe mumamvera. Kuti muyambe kuchita masewera olimbitsa thupi, yesetsani kuthamanga pang'ono pang'onopang'ono kuti muyambe kuyenda bwino. Pitirizani kuyenda mofulumira kwa nthawi yayitali kapena nthawi, monga mamita 200 kapena masekondi 30. Zigawo zimatha kusiyana pakati pa ntchito, ndipo mungagwiritse ntchito zizindikiro monga mitengo kapena telefoni kuti muzindikire zigawo zanu.
Mukangomaliza gawo lachangu, pang'onopang'ono msinkhu wanu, mpaka mutachira ndipo kupuma kwanu kwabwerera. Kenako bwererani kuti muyambe kuyenda mofulumira, ndipo kenaka muzipititsa nthawi pang'ono mofulumira pakutha.
Pakati pa gulu lotsegulira, munthu aliyense akhoza kusinthana posankha chizindikiro chotsatira kapena nthawi yotsatira. Amatha kusankha ngati akufuna kuwuza gulu lomwe asankha.
3 - Hill imabwereza
Kubwereza kumapiri kudzakulimbitsa, ndikupangitsanso kukonzanso bwino ndikuwonjezeretsa chilolezo chanu. Zonse zomwe zimamasuliridwa mofulumira.
Kuti mupange kubwereza kwa phiri, kuyamba ndi mphindi 10-15 yotentha kwambiri. Pezani mtunda wokongola - koma osati otsika - otsetsereka omwe ali pafupi mamita 100-200 kutalika. Kuthamanga phirilo mwakhama - udzafuna kuyesa kukwera phirilo, koma yesetsani kusunga khama lanu ndipo musalole kuti fomu yanu iwonongeke. Tembenukani ndikupulumuka mwakumangirira kapena kuyenda pansi pa phiri. Kubwereza kwanu kwa mapiri kumadalira pa zomwe mumakumana nazo komanso msinkhu wanu. Oyendetsa oyamba ayenera kuyamba ndi kubwereza 2-3, kuwonjezeranso limodzi kubwereza sabata iliyonse kwa masabata atatu kapena anayi otsatira. Othamanga odziwa zambiri angayambe ndi kubwereza kasanu ndi kamodzi ndikuwonjezeranso wina sabata iliyonse, ndi kubwereza katatu.
Zowonjezerani: Zopangira Mapiri Othamanga
Zochita Zogwira Ntchito-Mphindi 30
4 - Strong Finishes
Kutenga msinkhu wa maola angapo apitawo kwa nthawi yaitali ndizochita zabwino pamasiku amtundu wa mpikisano ndipo kumathandizanso kupirira kwanu ndi kupsinjika maganizo. Mukachita sabata yanu yonse ya mlungu ndi mlungu, yesetsani kuthamanga pafupipafupi masentimita 20-30 kuti mupite mtunda wautali wautali wanu wautali.
Zowonjezerani: Momwe Mungathetsere Mphamvu Mumitundu