Msewu ndi malo abwino kwambiri opita mofulumira. Kuonjezera zovuta pazomwe mukuphunzitsidwa sikungangowonjezera mwamsanga, kungathenso kutsegula regimen yanu. Onjezerani zina mwa zosangalatsa zomwe mukuchitazo ndipo mukuwona kuti mukukonzekera nthawi yanu. Ngati simunayambe kuphunzitsidwa mwamsanga, onetsetsani kuti mukuwerenga malamulowa mofulumira .
1 - Onetsani Njira Yowongoka
Mmene mungachitire : Ichi ndi ntchito yopititsira patsogolo omwe ali atsopano kufufuza ntchito. Ziri zosavuta: Pambuyo pang'onopang'ono pamapangidwe ochepa kuti muwotche, yambani kukankhira mofulumira zigawo zoongoka za njirayo (ndikudziwika kuti mukuyenda mofulumira) ndiyeno mubwezere (mosavuta) pazitali. Ngati mukuphunzitsira mtundu wina, monga 5K, mungathe kuchita mpikisano wanu paulendo. Yambani ndi mapulogalamu anayi ndipo yonjezerani ulusi wina sabata iliyonse mpaka mutagwira ntchito mpaka kufika 10.
2 - Maphunziro a Ladder
Mmene mungapangire mapangidwe a makwerero: Kuwongolera njirayi kumathandizira kumanga msanga, chidaliro, ndi chipiriro, mosasamala kanthu za mtunda wautali womwe mumaphunzitsa. Ngati simukudziwa kuti ulendo wanu wa ma kilomita 5K (3.1 miles) ndi wotani, gwiritsani ntchito mpikisano wothamanga wopima kuti muyese. Oyamba oyamba ayambe ndi ndondomeko imodzi, pamene othamanga kwambiri amatha kubwereza momwe akugwiritsira ntchito.
Kutentha: Mphindi 5 - kuyenda / kuchepetsa
Njira Yoyendetsera Ntchito: mamita 400 (lapu imodzi) pamtunda wa 5K
Mpumulo Wopuma: Pezani (mosavuta) 400m
Njira Yoyendetsera Ntchito: mamita 800 (maulendo awiri) paulendo wa 5K
Mpumulo Wopuma: Pezani (mosavuta) 400m
Njira Yoyendetsera Ntchito: 1200 mamita (3 mapulaneti) pafupikitsidwe 5K
Mpumulo Wopuma: Pezani (mosavuta) 400m
Nthawi Yoyendetsa Ntchito: 1600 mamita (4 mapulaneti) pa msinkhu wa 5K wa masewera
Mpumulo Wopuma: Pezani (mosavuta) 400m
Kutsika: Mphindi 5 zosavuta
3 - Mayeso a Mile
Mmene mungayesere mayeso: Kuchita makilomita angapo pamsewu ndi njira yabwino yodziŵira thanzi lanu ndikudzipereka nokha. Kuthamanga mtunda (maulendo 4) pawindo lanu lalikulu ndipo onetsetsani kuti mukulembapo. Gwiritsani ntchito nthawiyi ngati chizindikiro chodziyesera nokha mwezi uliwonse.
Onaninso: Zokuthandizani Kuthamanga Mofulumira Mile
4 - Kick Yake
Mmene mungayankhire: Yambani ndi miyendo inayi ya mamita 400 pamtunda wanu wa 10K, ndi kupumula kwa mamita 400 (mosavuta) pakati. Mukamaliza izi, khalani ndi mamita okwana mazana asanu ndi atatu (200) pafupipafupi 5K, ndipo mutenge mamita 200 (mosavuta) pakati. Yesetsani kudzikweza nokha pa nthawi yovuta, ngati kuti mukukankhira kumapeto kwa mzere womaliza.
Komanso onani: Mmene Mungakhalire Mpikisano Wopambana
5 - Mile Repeats
Momwe mungapititsire maulendo: Kubwereza kwa miyendo ndi imodzi mwazomwe mungathe kuchita mwamsanga kuti mukwanitse mpikisano wanu ndikumangirira chikhulupiliro chanu. Pano pali zochitika zomwe mungathe kuchita kamodzi pa sabata:
1. Yambani ndi kubwereza maola awiri (1 male = 4 mapepala) mu gawo loyamba. Kuthamanga kilomita iliyonse payendo wanu wa 10K kapena theka la marathon.
2. Pezani (mosavuta) kwa theka la mailosi (2 mapepala a njira) pakati pa kubwereza. Onetsetsani kuti kupuma kwanu ndi mtima wanu wasintha musanayambe kubwereza.
3. Onjezerani makilomita ena kubwereza sabata yotsatira. Yesetsani kusunga mofulumira (masekondi 10-15 mofulumira kuposa momwe mungakwaniritsire mpikisanowu).
4. Ngati ndinu wothamanga, yesetsani kugwira ntchito yanu mpaka kubwereza 6. Othamanga apakati angafune kuimitsa pa 4 kapena 5 kubwereza.
Onaninso: Zochita Zogwira Ntchito 30-Mphindi