Momwe Mungayambire ndi Phunzirani Kuthamanga ndi Mapulani Otsogolera
Pulogalamuyi ya ma sabata anayi akukonzekera kuti ayambe kuyenda makilomita 1.600, omwe ndi ofanana ndi 1 Km. Ngati mumagwiritsa ntchito njirayi kuti muyese mtunda wanu, iyi ndi pulogalamu yabwino kwa inu.
Pulogalamuyi ndiyendetsa / kuyendetsa pulogalamu yowonjezera. Mlungu uliwonse, mudzawonjezera kuwonjezereka kwa mtunda wanu wothamanga komanso kuchepa kwanu.
Pamapeto pa masabata anayi, mudzatha kuthamanga 1600m popanda kuima.
Ngati ndinu oyamba, koma mukuyang'ana chinthu china chovuta, yesetsani masabata asanu ndi atatu (8-Week Plan) kwa mphindi 30 mosalekeza kapena pulogalamu yophunzitsira 5K yanu yoyamba
Musanayambe, onani Ndondomeko Yoyambira Akumayambiriro kwa Kuthamanga , kuti mudziwe zina mwazofunikira zokhudzana ndi kuthamanga, monga mawonekedwe abwino , chovala, ndi kupuma.
Ndemanga za Pulogalamu Yophunzitsa
Pofuna kuyesa, ndibwino kuti muzichita ntchitoyi pamtunda , womwe umakhala mamita 400 (400m). Pulogalamu iliyonse imakhala ndi sewero lofanana, kotero mumadziwa kutalika komwe mukuyenera kuthamanga ndi kuyenda.
Muyenera kuyamba aliyense kuthamanga ndi kuyenda kwa mphindi 5-10. Malizitsani ndi kuyenda kwa mphindi 5-10 ozizira .
Inu simukuyenera kuti muzichita zanu kumayenda pa masiku enaake; Komabe, muyenera kuyesa kuti musagwire masiku awiri mzere. Ndibwino kuti mupumule tsiku kapena kupuma pamtunda pakati pa kuthamanga pamene thupi lanu likusinthira.
Maphunziro a mtanda akhoza kuyenda, kuyendetsa njinga, kusambira, kapena ntchito zina (kupatula kuyendetsa) zomwe mumakonda.
Mukapeza kuti pulogalamuyi ikufulumira kwambiri, mukhoza kubwereza sabata musanapite ku sabata yotsatira.
Sabata 1:
Tsiku 1: Kuthamanga 100m, kuyenda 300m - kubwereza maulendo 4 (Tsankhu lofanana: Kuthamanga 1/4 pa chikopa, kuyenda 3/4 pa chipewa - kubwereza 4 nthawi)
Tsiku 2: Kupumula kapena kuwoloka
Tsiku 3: Kuthamanga 100m, kuyenda 300m - kubwereza 4 nthawi (Kuwoneka ofanana: Kuthamanga 1/4 pa chikwama, kuyenda 3/4 pa lap - kubwereza 4 nthawi)
Tsiku 4: Pumula
Tsiku 5: Kuthamanga 100m, kuyenda 300m - kubwereza maulendo 4 (Penyani ofanana: Kuthamanga 1/4 pa chikwama, kuyenda 3/4 pa lap - kubwereza 4 nthawi)
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 2:
Tsiku 1: Kuthamanga 200m, kuyenda 200m - kubwereza 4 nthawi (Kuwunikira ofanana: Kuthamanga 1/2 chipewa, kuyenda 1/2 pa lap - kubwereza 4 nthawi)
Tsiku 2: Kupumula kapena kuwoloka
Tsiku 3: Kuthamanga 200m, kuyenda 200m - kubwereza 4 nthawi (Kuwunikira ofanana: Kuthamanga 1/2 chipewa, kuyenda 1/2 pa lap - kubwereza 4 nthawi)
Tsiku 4: Pumula
Tsiku lachisanu: Kuthamanga 200m, kuyenda 200m - kubwereza maulendo 4 (Tsankhu yofanana: Thamangani 1/2 lapapu, yendani 1/2 pa lap - kubwereza 4 nthawi)
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 3:
Tsiku 1: Kuthamanga 300m, kuyenda ma 100m - kubwereza maulendo 4 (Kuwunikira ofanana: Kuthamanga 3/4 chipewa, kuyenda 1/4 pa lap - kubwereza 4 nthawi)
Tsiku 2: Kupumula kapena kuwoloka
Tsiku 3: Kuthamanga 300m, kuyenda ma 100m - kubwereza maulendo 4 (Kuwongolera zofanana: Kuthamanga 3/4 chipewa, kuyenda 1/4 pa lap - kubwereza 4 nthawi)
Tsiku 4: Pumula
Tsiku lachisanu: Kuthamanga 300m, kuyenda ma 100m - kubwereza maulendo 4 (Kuwunikira ofanana: Kuthamanga 3/4 chipewa, kuyenda 1/4 pa lap - kubwereza 4 nthawi)
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 4:
Tsiku 1: Kuthamanga 1600m (Mndandanda wofanana: 4 mapeto = 1600m kapena 1.6K)
Tsiku 2: Kupumula kapena kuwoloka
Tsiku 3: Kuthamanga 1600m (Mndandanda wofanana: 4 mapeto = 1600m kapena 1.6K)
Tsiku 4: Pumula
Tsiku lachisanu: Kuthamanga 1600m (Mndandanda wofanana: 4 mapeto = 1600m kapena 1.6K)
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Wokonzeka kuyambitsa vuto lanu? Yesani pulogalamuyi yoyambira 5K kuti muphunzire masewera a 5K.
Koma mukhoza kuyamba ndi malangizo awa kuti muyende mtunda popanda kuima .