Kuwonjezera mofulumira ku chizoloŵezi chanu chophunzitsira kungakhale kovuta, koma kopindulitsa kwambiri ndi kopindulitsa. Kupita mofulumira sikudzangokupangitsani mwamsanga komanso moyenera, kungakuthandizeni kulimbitsa chikhulupiliro chanu, kuwotcha zakudya zambiri, kuyendetsa kayendedwe kanu, ndikuthandizani kuti muthamange nthawi yayitali.
Ngati mwathamanga mwamsanga, yambani kufufuza malamulo 8 oyendetsa mwamsanga musanayambe.
Ndiye, yesetsani kuwonjezera zina mwazigawo zoyambirirazi ku regimen yanu. Ndipo musaiwale kuti nthawi zonse muziyamba ndi mphindi 5-10 zosavuta kapena masewera olimbitsa thupi musanayambe kuyenda.
Kuyambira Koyambira Koyambira
1. Fartleks: Mafotolo a Fartlek ndi ofulumira mofulumira ntchito zomwe zimakhala zoyenera kuti oyendetsa masewera ayambe kugwira ntchito mofulumira. Kuti mupange gawo lophweka lokhazikika, yonjezerani mwamsanga mwamsanga ku umodzi wauthamanga wanu wamfupi.
Kuti muwonjezere liwiro lanu, yambani kupaka manja anu mmwamba (kuwasuntha iwo mmbuyo ndi mmbali pamapewa, osati m'litali). Kupuma kwanu sikuyenera kutaya mphamvu, koma musawope ngati mukulemera. Kuthamanga mofulumira chonchi kwa kanthawi kochepa, monga masekondi makumi awiri, kapena ku chizindikiro chapafupi, monga chizindikiro choyimira. Kenako kuyenda mofulumira. Mukadzachiritsidwa bwino ndipo kupuma kwanu kubwereranso kuntchito, bwererani kuti muthamangire bwino, ndipo mubwerezerenso momwemo, mwamsanga msanga, muthamanga bwino mpaka mutatsiriza zigawo zinayi kapena zisanu ndi chimodzi.
Nthawi iliyonse yachangu ingakhale yochepa mphindi 10 mpaka maminiti awiri. Pamene thupi lanu limakula bwino, mukhoza kuwonjezera nthawi / mtunda.
2. Kulimbana: Kuyenda ndi kochepa, nthawi yofulumira imayenda pakati pa mamita 50 ndi 200. Ayenera kuthamanga pafupipafupi, zomwe zikutanthauza kuti mumayendetsa mofulumira momwe mungathere popanda kutaya mawonekedwe anu abwino .
Mukamathamanga, muyenera kuganizira mwamsanga kuti mutembenuze miyendo yanu, mutsegulire mapewa anu, ndikukhala bwino. Pezani pakati pa nthawi iliyonse ndipo onetsetsani kuti simukutha kupuma pamene mutayambira nthawi yotsatira.
Oyamba kumene angayambe ndi chiwerengero chochepa cha reps kwafupipafupi, monga 4 × 50m. Ngati izo zikuyenda bwino, inu mukhoza kuwonjezera maulendo ambiri kwa nthawi yayitali nthawi yotsatira. Mukhoza kuyesetsa kuchita gawo limodzi kamodzi pa sabata, makamaka pambuyo posavuta kapena sing'anga mwamphamvu kuthamanga. Mwachitsanzo, mungafunike kuyendetsa 8 x 100m ndikutsatira mphindi 30 mosavuta.
3. Kutsika kumtunda: Pamene mukuyenda motalika, gwiritsani ntchito mphamvu yokoka ndikulolani kukuthandizani kumapiri. Yesetsani kudutsa phirilo pamtunda wa pafupifupi 80 peresenti. Chifukwa chakuti akutsikira, muyenera kumatha kuyenda popanda kugwiritsa ntchito mphamvu yochuluka kwambiri. Khalani osamala kuti mukugwiritsira ntchito bwino kutsika mumtundu wothamanga komanso osapitirira. Miyendo yanu iyenera kukhala ikuyenda pansi pa mchiuno mwanu.
4. Kuthamanga kwa nthawi yayitali: Tempo akuthamanga ndi njira yabwino kwambiri yomwe othamanga amagwira ntchito mofulumira. Zimathamanga zomwe zimagwira ntchito molimbika, kawirikawiri zimangopitirira pang'onopang'ono kusiyana ndi kayendedwe ka 10K.
Kuti muyambe ndi kuthamanga kwa tempo, yambani kuthamanga ndi mphindi 10 zosavuta kuti mutenthe, ndipo pitirizani kuyenda ndi mphindi khumi pamphindi 10 pang'onopang'ono kusiyana ndi ulendo wanu wa 10K.
Ngati simukudziwa kuti intaneti yanu ya 10K ndi yotani kapena simungathe kuyendetsa kayendetsedwe kake, tayendani payendo yomwe imamva "molimbika kwambiri." Mukhozanso kugwiritsa ntchito kupuma kwanu monga mtsogoleri wanu. Kuti azitha kuyenda mofulumira, othamanga ambiri amatha kugunda masitepe atatu pamene akupuma mkati ndi mapazi awiri pamene akupuma. Pakuti nthawi imatha, muyenera kukhala pamapazi awiri pamene mukupuma ndi phazi limodzi pamene mukupuma. Ngati mukupuma mofulumira kuposa zimenezo, mayendedwe anu akufulumira.
Pamene mukukhala oyenerera, mukhoza kuonjezera kutalika kwa kuthamanga kwanu. Onetsetsani kuti mutsirizitsa ndi mphindi zisanu ndi zisanu ndi zisanu.
Yambani ndi Phunziro limodzi Lamlungu
Pamene mutangoyamba, musakhale okondwa kwambiri ndipo chitani magawo awiri mwamsanga pa sabata. Maphunziro ofulumira kwambiri amapita kutali - ngakhale kungowonjezera gawo limodzi lofulumira kungapangitse kusiyana kwakukulu mukuyenda kwanu. Mukakonza thanzi lanu ndi chidaliro, mukhoza kuwonjezera gawo lina. Onetsetsani kuti simukuchita mwamsanga kapena kugwira ntchito mwakhama (monga nthawi yaitali) masiku awiri mzere. Thupi lanu limafuna mpumulo kuti libwezere.