Ndondomeko Yosavuta Yoyenda / Kuyenda pa Masabata Anayi
Pulogalamuyi ya ma sabata anayi adapangidwa kuti ayambe kuyendetsa makilomita awiri. Ndondomeko yophunzitsira imaphatikizapo nthawi yoyenda ndi kuyenda mofulumira kuti ikuthandizeni kukwaniritsa cholinga chimenecho.
Maphunziro Ofulumira
Pamene mutayenda zambiri poyamba, sabata iliyonse mudzawonjezera kuwonjezeka kwa mtunda wanu wotalikirana ndi kuchepa muyendayenda yanu.
Pambuyo pa masabata anai, mudzatha kuyenda makilomita awiri popanda kuyenda.
Poyambitsa pulogalamuyi, muyenera kumaliza masabata 4 ku 1 Mile kapena mutenge makilomita awiri.
Pulogalamuyi sakupangidwira munthu wina watsopano kuti ayambe kugwira ntchito. Ngati simunayambe kuthamanga, njira yanu yabwino ndi kuyamba ndi Guide Yoyamba ya Absolute Guide ya Running . Izi zidzakuphunzitsani zofunikira zothandiza ndikuthandizani kukula kwa thupi lanu kuti mutha kuyenda bwino pulogalamu ya ma kilomita imodzi kapena awiri.
Musanayambe pulogalamu iliyonse, chimodzi mwa zinthu zabwino kwambiri zomwe mungachite ndicho kupeza nsapato zoyenera zogwiritsa ntchito phazi lanu. Pitani ku malo osungirako malo anu apadera kuti mupeze malingaliro a nsapato zabwino kwambiri kwa inu.
Kuchita Pulogalamu Yopambana
Kuyamba pulogalamu yoyendetsa ndi njira yabwino yopangira mawonekedwe komanso kukwaniritsa zolinga zanu zakuthupi. Ziribe kanthu komwe uliri, zinthu zingapo zingakuthandizeni kuti mupambane.
Kumbukirani kuti mudzakhala ndi masiku abwino ndi masiku oipa, koma kupirira kudzakupatsani inu zonse.
Zina mwazimene mungathe kuthandizira ndi cholinga. Mwachitsanzo, othamanga nthawi zambiri amapeza bwino kukonzekera ntchito zawo kotero kuti pulogalamu yotanganidwa salowerera njira yophunzitsira. Chimodzi mwa izo ndikutengera nthawi yabwino ya tsiku yomwe ikukuthandizani.
N'kofunikanso kumvetsera thupi lanu ndi kutenga zinthu payekha. Anthu ena amafunikira kupumula kochulukira pakati pa kuthamanga kuposa ena, choncho tengani nthawi ngati mukufuna. Ngati mwapeza kuti pulogalamuyi ikukufulumira kwambiri, bweretsani sabata imodzi yogwiritsira ntchito musanayambe kupita patsogolo.
Kuti muyesedwe, yesetsani kuchita izi ntchito pamsewu. Kawirikawiri, chipewa chimodzi ndi mamita 400 kapena pafupifupi 1/4 wa mailosi. Pulogalamu iliyonse imakhala ndi sewero lofanana, kotero mumadziwa kutalika komwe mukuyenera kuthamanga ndi kuyenda. Mukhozanso kugwira ntchito pamsewu, zosangalatsa, kapena pamtunda. Kwa izi, gwiritsani ntchito pulogalamu yogwiritsira ntchito monga RunKeeper kuti muyese mtunda wanu.
Muyenera kuyamba aliyense kuthamanga kuyenda kwa mphindi zisanu kapena 10 kapena kuchita masewera olimbitsa thupi pang'ono . Dzitsani ndi kuyenda kozizira kwa mphindi zisanu kapena khumi. Pakati pa kuyenda kwanu, onetsetsani kuti mukuyenda mofulumira ndikupitiriza kugwiritsa ntchito mawonekedwe abwino .
Simusowa kuti muzichita nthawi yanu. Komabe, muyenera kuyesetsa kupewa kuthamanga masiku awiri mzere. Mwina mutenge tsiku lonse lopumula kapena muphunzire masabata pakati pa kuthamanga. Maphunziro a pamtunda akhoza kukhala njinga, yoga, maphunziro amphamvu , kusambira, kapena zinthu zina zomwe mumakonda.
Sabata 1
Kwa sabata yoyamba, mudzakhala mukuyenda ndi kuyenda pamtunda wa makilomita 1/2.
Ndi nthawi yabwino kupeza malingaliro anu, kulowa muyeso wa pulogalamu yophunzitsira, ndipo konzekerani nokha. Ngati mukufuna, tengani sabata yachiwiri kuti muchite izi pokhapokha mutasunthira kupita ku yotsatira.
| Ntchito | Tsatirani Mofananamo | |
|---|---|---|
| Tsiku 1 | Kuthamanga makilomita 1/2, kuyenda 1/2 mtunda; bwereza 2 nthawi | Kuthamanga kwachiwiri, yendani 2 akudumpha; bwereza 2 nthawi |
| Tsiku 2 | Kupuma kapena kuwoloka | |
| Tsiku 3 | Kuthamanga makilomita 1/2, kuyenda 1/2 mtunda; bwereza 2 nthawi | Kuthamanga kwachiwiri, yendani 2 akudumpha; bwereza 2 nthawi |
| Tsiku 4 | Kupumula | |
| Tsiku lachisanu | Kuthamanga makilomita 1/2, kuyenda 1/2 mtunda; bwereza 2 nthawi | Kuthamanga kwachiwiri, yendani 2 akudumpha; bwereza 2 nthawi |
| Tsiku 6 | Kupuma kapena kuwoloka | |
| Tsiku 7 | Kupumula |
Sabata 2
Pa sabata lachiŵiri la pulogalamuyo, mudzakhala mukuyenda makilomita 3/4 ndikuyenda makilomita 1/4 okha.
Kumbukirani kusangalala ndi masiku anu opumulira kapena kuchita masewera omwe mumawakonda kwambiri. Izi zidzakuthandizani kwambiri pamene mukupita ku cholinga chanu cha mailosi awiri.
| Ntchito | Tsatirani Mofananamo | |
|---|---|---|
| Tsiku 1 | Kuthamanga makilomita 3/4, kuyenda 1/4 mailo; bwereza 2 nthawi | Kuthamanga kokwera 3, yendani lapu 1; bwereza 2 nthawi |
| Tsiku 2 | Kupuma kapena kuwoloka | |
| Tsiku 3 | Kuthamanga makilomita 3/4, kuyenda 1/4 mailo; bwereza 2 nthawi | Kuthamanga kokwera 3, yendani lapu 1; bwereza 2 nthawi |
| Tsiku 4 | Kupumula | |
| Tsiku lachisanu | Kuthamanga makilomita 3/4, kuyenda 1/4 mailo; bwereza 2 nthawi | Kuthamanga kokwera 3, yendani lapu 1; bwereza 2 nthawi |
| Tsiku 6 | Kupuma kapena kuwoloka | |
| Tsiku 7 | Kupumula |
Sabata 3
Ngakhale kuti masabata apitawo amakhala ndi ndondomeko yomweyo pamasiku onse othamanga, tsiku lachisanu la sabata lachitatu limaphatikizapo maola 1/4 pamtunda woyamba. Izi zikukumangirani inu kwa sabata inayi ndikuyendetsa makilomita awiri.
| Ntchito | Tsatirani Mofananamo | |
|---|---|---|
| Tsiku 1 | Kuthamanga makilomita 1, kuyenda mtunda wa mamita mailosi, kuthamanga makilomita 3/4 | Kuthamanga kwina 4, yendani chikwama 1, muthamange mapulaneti atatu |
| Tsiku 2 | Kupuma kapena kuwoloka | |
| Tsiku 3 | Kuthamanga makilomita 1, kuyenda mtunda wa mamita mailosi, kuthamanga makilomita 3/4 | Kuthamanga kwina 4, yendani chikwama 1, muthamange mapulaneti atatu |
| Tsiku 4 | Kupumula | |
| Tsiku lachisanu | Kuthamanga 1 1/4 mailo, kuyenda 1/4 mailo, kuthamanga 1/2 mtunda | Kuthamanga kwachisanu ndi zisanu, yendani chikwama 1, muthamangire 2 mapepala |
| Tsiku 6 | Kupuma kapena kuwoloka | |
| Tsiku 7 | Kupumula |
Sabata 4
Izi ndizo! Muli ndi sabata limodzi lokha la pulogalamuyi. Mapeto ali powonekera ndipo tsiku lachisanu, mudzakonzekera kuyendetsa makilomita awiri oyambirira.
| Ntchito | Tsatirani Mofananamo | |
|---|---|---|
| Tsiku 1 | Kuthamanga makilomita 1/2, kuyenda mtunda wokwana 1/2 mtunda | Kuthamanga kwachisanu ndi chimodzi, yenda 2 akudumpha |
| Tsiku 2 | Kupuma kapena kuwoloka | |
| Tsiku 3 | Kuthamanga makilomita 3/4, kuyenda mtunda wa makilomita 1½ | Kuthamanga kwachisanu ndi chiwiri, yendani chipewa 1 |
| Tsiku 4 | Kupumula | |
| Tsiku lachisanu | Kuthamanga makilomita awiri | Kuthamanga kokwanira 8 |
| Tsiku 6 | Kupuma kapena kuwoloka | |
| Tsiku 7 | Kupumula |
Gawo Lanu Lotsatira
Kuthamanga ndizochita masewera olimbitsa thupi ndipo mutangoyenda makilomita awiri, mumayesetsabe kuthana ndi vuto lanu. Pali njira zingapo zomwe mungapitire, koma njira yabwino kuti muyese ndondomeko yoyambira ya 5K .
Mawu Ochokera
Kumapeto kwa pulogalamuyi, muyenera kunyada ndi zomwe mudachita. Ndi sitepe yaikulu mu maphunziro a aliyense wothamanga. Anthu ambiri ngakhale amasangalala kukhalabe pamtunda uwu, kotero musamve kupanikizika kuti muthamanga mtunda wautali. Chinthu chofunika ndi chakuti mumasangalala ndi kuchuluka kwa masewera olimbitsa thupi omwe mukupeza. Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kuti mukhale ndi thanzi labwino.