Kodi Nthawi Yakale 5K Ndi Chiyani?

Zamkati

• Avereji ndi zaka komanso kugonana
• Avereji ya oyamba kumene
• Avereji ya nthawi ndi mayendedwe
• Malangizo othamanga
• Maphunziro apakati
• Kukonzekera
• Mfundo yofunika

Kuthamanga 5K ndichinthu chokwaniritsidwa bwino chomwe ndichabwino kwa anthu omwe akungoyamba kumene kapena omwe amangofuna kuyendetsa mtunda woyenera kwambiri.

Ngakhale simunathamange mpikisano wa 5K, mutha kukhala ndi mawonekedwe mkati mwa miyezi ingapo podzipereka ku pulogalamu yoyenera yophunzitsira.

Ngati mutayendetsa 5K, muyenera kukhala osangalala ndi inu nokha mosasamala kanthu za zotsatira zake, koma mwachilengedwe mumafuna kudziwa ngati nthawi yanu ili pamwambapa kapena yocheperako.

Zinthu monga zaka, kugonana, komanso kulimbitsa thupi zimatha kutengera nthawi yanu 5K. Othamanga ambiri amaliza 5K mu mphindi 30 mpaka 40, ndipo othamanga ambiri amakhutira ndi nthawi yawo ngati ili mozungulira. Woyenda wamba amaliza 5K mu mphindi 45 mpaka 60.

Avereji ndi zaka komanso kugonana

Zaka zimatenga gawo pokhudzana ndi kudziwa kuchuluka kwa 5K, ngakhale monga mukuwonera pa tchati pansipa, magulu ena azaka zambiri amakhala bwino kuposa anzawo achichepere. Gwiritsani ntchito zaka 5K izi ngati chitsogozo kuti muwone komwe mungayembekezere kukhala pomwe mukuyamba.

Avereji ya oyamba kumene

Ngati mutayenda mailo pafupifupi mphindi 8 zilizonse, mutha kudalira nthawi yanu 5K kukhala pansi kapena mozungulira mphindi 25. Komabe, izi sizingatheke mosavuta kwa anthu ambiri, chifukwa chake oyamba kumene ayenera kuyesetsa kuthamanga mtunda pafupifupi 9 mpaka 13 mphindi.

Khazikitsani dongosolo lolimbitsa thupi lomwe limangokhala m'milungu ingapo kapena miyezi ingapo. Sungani nthawi yomwe mumayendetsa ngati mukuchita masewera olimbitsa thupi monga kusambira, kupalasa njinga, komanso kuchita masewera olimbitsa thupi.

Avereji ya nthawi ndi mayendedwe

Othamanga tsiku lililonse amatha kumaliza ma mile pafupifupi 9 mpaka 12 mphindi. Izi zikutanthauza kuti mutsiriza 5K mu mphindi pafupifupi 28 mpaka 37.

Oyenda amatha kuyembekezera kumaliza ma mile pafupifupi mphindi 15 mpaka 20. Kuyenda mwachangu kuyenera kukuthandizani kumaliza 5K mozungulira ola limodzi.

Malangizo othamanga

Kuti mukhale olimba ndikuwongolera kuthamanga, yang'anani pakumangapo pang'onopang'ono pamasabata kapena miyezi ingapo. Muthanso kuganizira malangizo ena owonjezera kuti muwonjezere nthawi yanu, kuphatikiza:

• Pangani zosankha zabwino pamoyo wanu, monga kudya chakudya chopatsa thanzi komanso kugona mokwanira.
• Nthawi zonse muziwotha kwa mphindi 10 mpaka 15 musanayambe kuchita masewera olimbitsa thupi, ndipo malizitsani ndi kuzizira.
• Sinthani kupirira kwanu ndi kuthamanga kwanu pochita maphunziro apakatikati ndikusintha kuti muziyenda pamtunda, malo osagwirizana, ndi mapiri.
• Sungani momwe mumayendera ndikulimbitsa thupi, ndipo phatikizani zochulukirapo kuti thupi lanu likhale lotayirira komanso kuti lizitha kusintha.
• Kuti mupange kuthamanga, yesetsani kukulitsa kupirira kwanu ndi minofu yanu. Sinthani zolimbitsa thupi zanu pakati pa zolimbitsa thupi komanso zolimbitsa thupi, ndipo phatikizani mitundu ina yazolimbitsa thupi, monga kupalasa njinga, volleyball, kapena kusambira.
• Yesani yoga, tai chi, kapena kuvina kamodzi pa sabata kuti thupi lanu liziyenda mosiyanasiyana.
• Nthawi zonse lolani tsiku limodzi lathunthu lopuma sabata iliyonse.
• Ngati mwatsopano kuthamanga, yambani ndi magawo a 20- mpaka 30 mphindi, ndipo pang'onopang'ono onjezani nthawiyo kuti mukhale oyenera.
• Mutha kusintha kulumikizana kwanu ndikuwongolera ndi mawonekedwe otsatirawa:
  • kuyenda ndikuyenda maondo akutali
  • kumangirira, kapena kuthamanga ndi mayendedwe okokomeza
  • womangika mwendo wowongoka
  • matako amakankha
  • kudumpha ndi kudumphadumpha
  • sprints olamulidwa
  • inseam amakoka

Maphunziro apakati

Sinthani kulimbitsa thupi kwanu posintha mwamphamvu, mtunda, ndi nthawi. Gwiritsani ntchito maphunziro apakatikati kuti mumalize minofu yanu podzikakamiza mwamphamvu momwe mungathere kwa nthawi yoikika, kenako ndikulola kuti mupume.

Chitsanzo chimodzi ndikuchita masewera olimbitsa thupi kwa mphindi imodzi ndikutsatira mphindi ziwiri. Chitani izi maulendo anayi kwa mphindi 12. Kapena mutha kuthamanga pa liwiro lalikulu kwa mphindi ziwiri kapena zisanu ndikutsatira nthawi yofananira muthamanga. Chitani izi maulendo 4 kapena 6.

Kukonzekera

Mutha kupeza zitsanzo zingapo za maphunziro a 5K Pano. Onetsetsani momwe mukuyendera polemba zolemba zanu muzolemba kapena pulogalamu. Lembani nthawi yanu yothamanga, kulimbitsa thupi, ndi zakudya.

Zakudya zabwino zimathandizira kukonzekera 5K. Mukamapanga maphunziro, phatikizani mapuloteni ambiri owonda, mafuta athanzi, ndi chakudya chambiri. Khalani ndi zipatso, ndiwo zamasamba zobiriwira, komanso mapuloteni athanzi amagwedezeka pafupipafupi. Chepetsani kumwa mowa komanso zakudya zopangidwa ndi shuga.

Mfundo yofunika

Kuthamanga kwa 5K ndi njira yabwino yodzitsutsira ngati muli othamanga kale, kapena kuti mukhale ndi cholinga chokha ngati mukuyamba kuthamanga koyamba.

Dzichepetseni momwe mumakhalira mwachangu, kupirira, ndi kulimba, komanso onetsetsani kuti mwatsutsa panjira. Sangalalani nawo, ndipo gwiritsani ntchito kupita patsogolo kwanu monga cholimbikitsira chokumana ndi zabwino zanu.