Momwe Mungaphunzitsire 5K: Kuchokera kwa Oyamba kumene kupita pa Kuthamanga Kwambiri
Zamkati
- Pulogalamu ya oyamba kumene
- Bedi ku 5K
- Kuphunzitsa m'masabata awiri
- Kuphunzitsa m'mwezi umodzi kapena kupitilira apo
- Pulogalamu ya othamanga apakatikati
- Pulogalamu ya othamanga patsogolo
- Treadmill vs. kunja
- Mapepala osindikizira
- Kunja
- Malangizo kwa aliyense
- Momwe mungakhalire nazo
- Mfundo yofunika
Kuphunzitsa mpikisano wa 5K kumafunikira kukonzekera ndikukonzekera onse othamanga odziwa bwino komanso omwe akukonzekera mpikisano wawo woyamba. Zimatengera zokonda zanu komanso zinthu monga luso lanu, kulimbitsa thupi kwanu, ndi zolinga zanu.
Kuphatikiza pa kuwonjezera mtunda wanu, muyenera kuphatikiza maphunziro owoloka, omwe atha kukhala osambira, kupalasa njinga, kapena kulimbitsa mphamvu. Ngati kuthamanga sikuli forte wanu, mutha kuthamanga kapena kuyenda mpikisanowu.
Nthawi zambiri, mutha kukonzekera 5K mkati mwa masabata 4 bola mukadakhala oyenera mukayamba maphunziro. Ndizotheka kuphunzitsa m'masabata ochepa ngati 2 ngati mwakhala mukuyenda pafupipafupi kwa miyezi ingapo.
M'munsimu muli zitsanzo zingapo zomwe zingakuthandizeni kuti muyambe. Ndi mapulani osiyanasiyana omwe alipo, mutha kusankha imodzi yotsatira kapena kuphatikiza ochepa kuti mupange yanu.
Pulogalamu ya oyamba kumene
Ngati mukungoyamba kumene, thawani kangapo pa sabata m'miyezi iwiri isanakwane 5K. Komabe, ndizotheka kukonzekera munthawi yocheperako ngati mwathamanga kale pafupipafupi.
Mwanjira iliyonse, mudzafunika kuyesetsa kukulitsa mtunda ndi kulimba kwa kuthamanga kwanu.
Pamagulu onse, ndibwino kuyendetsa-kuyenda kapena kuyenda momwe mungafunire, makamaka mukayamba maphunziro anu. Izi zitha kuphatikizaponso mphindi zingapo zothamanga ndikutsatira mphindi imodzi, kapena kutsatira masekondi 15 mpaka 30 ndikuyenda masekondi 30 mpaka 45.
Mukakhala okonzeka, mutha kuwonjezera pazinthu monga nthawi, tempo, ndi mapiri.
Bedi ku 5K
Ngati mwangobwera kumene kulimbitsa thupi kapena kuthamanga, yambani ndi dongosolo la masabata 5, pang'onopang'ono mukukulitsa kuthamanga kwanu.
| Tsiku 1 | Mphindi 15-25 (kuyenda mofulumira, kuthamanga mosavuta) |
|---|---|
| Tsiku 2 | Pumulani |
| Tsiku 3 | Mphindi 10-25 (kuyenda mofulumira, kuthamanga mosavuta) |
| Tsiku 4 | Pumulani kapena phunzitsani |
| Tsiku 5 | Mphindi 15-25 (kuyenda mofulumira, kuthamanga mosavuta) |
| Tsiku 6 | Kupuma kapena sitima yapamtunda yosavuta |
| Tsiku 7 | Kuthamanga kwa maila 1-3 |
Kuphunzitsa m'masabata awiri
Ngati mwakhala mukuchita masewera olimbitsa thupi kangapo pamlungu kwa miyezi ingapo, mutha kukonzekera 5K mkati mwa masabata awiri ndi pulani iyi.
| Tsiku 1 | Kuthamanga kwa mphindi 20-30 |
|---|---|
| Tsiku 2 | Pumulani kapena phunzitsani |
| Tsiku 3 | Kuthamanga kwa mphindi 25-30 |
| Tsiku 4 | Pumulani |
| Tsiku 5 | Kuthamanga kwa mphindi 20-30 |
| Tsiku 6 | Pumulani kapena phunzitsani |
| Tsiku 7 | Kuthamanga kwa maila 2-3 |
Kuphunzitsa m'mwezi umodzi kapena kupitilira apo
Dongosolo lophunzitsali limapatsa oyamba kumene nthawi yochulukirapo kuti akhale okhazikika.
| Tsiku 1 | Thamanga mphindi 10-30, yendani mphindi 1 (nthawi 1-3) |
|---|---|
| Tsiku 2 | Kupuma, kuyendetsa sitima yapamtunda, kapena kuyenda kwa mphindi 30 |
| Tsiku 3 | Thamangani mphindi 10-25, yendani mphindi imodzi (katatu) |
| Tsiku 4 | Kupuma kapena kuyenda kwa mphindi 30 |
| Tsiku 5 | Thamangani 2-4 ma mailosi |
| Tsiku 6 | Pumulani kapena phunzitsani |
| Tsiku 7 | Pumulani |
Pulogalamu ya othamanga apakatikati
Ngati ndinu wothamanga wapakatikati, muli ndi chidziwitso chambiri pansi pa lamba wanu ndipo mumakhala bwino kuyenda mtunda wautali.
Tsatirani ndondomekoyi ngati mwathamanga kale ma 15 mtunda pasabata.
| Tsiku 1 | Sitima yapamtunda yopuma ya 30-40 kapena kupumula |
|---|---|
| Tsiku 2 | Kuthamanga kwamphindi 25-30 ndikubwereza mapiri 2-3 |
| Tsiku 3 | Sitima yapamtunda ya 30 kapena kupumula |
| Tsiku 4 | Mphindi 4 pa khama la 5K ndi mphindi 2 kuyenda kosavuta, nthawi 3-4 |
| Tsiku 5 | Pumulani |
| Tsiku 6 | Kuthamanga kwa mailosi 5-6 |
| Tsiku 7 | Kuthamanga kwa 3-mile kosavuta |
Pulogalamu ya othamanga patsogolo
Ngati ndinu othamanga othamanga kwambiri kuposa ma 20 mtunda pa sabata, mutha kukhala kuti mukuyang'ana kuti mutsirize kumtunda kwa msinkhu wanu kapena mpikisano wonse.
Mufuna kugwira ntchito yomanga liwiro lanu, mwamphamvu, komanso kupirira kwa milungu ingapo ya 4.
| Tsiku 1 | Sitima yapamtunda ya 30-45 yopuma kapena kupumula |
|---|---|
| Tsiku 2 | Kuthamanga kwamphindi 25-30 ndikubwereza mapiri 2-4 |
| Tsiku 3 | 3-4 mtunda wothamanga |
| Tsiku 4 | Mphindi 5 pa khama la 5K (nthawi 3-5) |
| Tsiku 5 | Pumulani |
| Tsiku 6 | Kuthamanga kwamakilomita 7 mpaka 8 |
| Tsiku 7 | Kuthamanga kwa 3-mile kosavuta |
Treadmill vs. kunja
Zonse zomwe zimathamanga pa treadmill ndikuthamangira panja zimatha kukupatsani masewera olimbitsa thupi kwambiri mukamaphunzira 5K.
Onsewa ali ndi zabwino ndi zoyipa zawo, zomwe mutha kuziyeza motsutsana ndi zomwe mumakonda komanso zosowa zanu.
Mapepala osindikizira
Maphunziro opangira makina oyendetsa matayala ndiabwino ngati simukuyenda bwino kapena mukufuna kungogwira ntchito yolimbitsa thupi. Mumalandira phindu lakuthamangira mopanda kukakamiza thupi lanu mwakutsika.
Pa chopondapo makina, ndizosavuta kuti muzitsatira kutalika ndi kuthamanga kwanu. Kuphatikiza apo, ndizosavuta, kukulolani kuti muthamangire kumalo ochitira masewera olimbitsa thupi kapena kunyumba kwanu.
Malo olumikizidwawo amatenga mantha ndipo ndiosavuta pamalumikizidwe anu kuposa olimba, ngakhale kuvulala kumatha.
Kunja
Kuchita masewera olimbitsa thupi panja kumakupatsani mwayi wokhazikika komanso wolimba mukamathamangira m'malo osiyanasiyana ndikuyenda modutsa zopinga zosiyanasiyana, zomwe zimathandiza mukamathamanga pamsewu.
Mwamaganizidwe, ndizosangalatsa, zomwe zimathandizira kutsitsimutsa malingaliro anu mukamayang'ana ndikuwona kwa dziko lapansi.
Kuthamangira panja kumakupatsani mwayi wopeza chilengedwe, chomwe chingakhale mpweya wabwino ngati mumakhala nthawi yayitali mkati.
Ngakhale mutha kuthamanga nyengo yomwe siili yangwiro, ndi mwayi wabwino kulola thupi lanu kukhala ndi mwayi wowongolera kutentha kwanu mukamakumana ndi zovuta, zomwe zimatsitsimutsa.
Malangizo kwa aliyense
Kuphunzitsa 5K ndi mwayi wabwino kuti musinthe machitidwe anu omwe angakuthandizireni pakukhala ndi thanzi labwino.
Pansipa pali malangizo omwe aliyense angatsatire:
- Valani chinthu choyenera. Mukhale ndi nsapato zosachepera 1 ndi zovala zingapo zabwino, zokwanira. Valani zovala zomwe zatha kale patsiku la mpikisano.
- Yesetsani kutentha ndi kuziziritsa. Nthawi zonse phatikizani mphindi zisanu kutentha ndi kuziziritsa, komwe kungaphatikizepo kuyenda kosavuta kapena koyenda limodzi ndi kutambasula kwamphamvu.
- Yendani pang'ono. Sankhani mayendedwe abwino ndipo kumbukirani kuti nthawi zonse mumatha kuyenda - choncho siyani chiyembekezo choti muyenera kuthamanga nthawi zonse.
- Sinthani kuthamanga kwanu. Mutha kuchita izi powonjezerapo ndi mawondo apamwamba, kukankha mozungulira, ndikuwombera. Pazovuta zambiri, phatikizani masewera olimbitsa thupi monga squats, burpees, ndi pushups.
- Pumulani. Gonani mokwanira ndipo mulole tsiku limodzi lopuma lathunthu sabata imodzi. Tengani tsiku lowonjezera lopumula ngati mukudwala, mwatopa, kapena mukupweteka kwambiri kuti muthe kubwerera ku maphunziro anu ndi mphamvu zobwezerezedwanso.
- Konzekerani mpikisanowu. Chepetsani kukula kwa maphunziro anu sabata yatha yamaphunziro, ndipo mupumule kutatsala tsiku lothamanga.
- Idyani bwino. Tsatirani dongosolo lazakudya zopatsa thanzi ndi chakudya chambiri chambiri, mapuloteni owonda, ndi mafuta athanzi. Sinthanitsani zakudya zopangidwa ndi zipatso ndi ndiwo zamasamba. Chepetsani kuchuluka kwa zakumwa za shuga, kuphatikizapo mowa.
- Imwani madzi ambiri. Khalani ndi madzi osakaniza, ndipo phatikizani zakumwa zabwino monga madzi a coconut, tiyi, ndi msuzi wa masamba.
- Idyani nthawi yake. Idyani maola angapo musanathamange kuti mupewe kuthamanga ndi m'mimba monse ndikupewa zakudya zilizonse zokhumudwitsa, makamaka ngati mumakonda kutsekula m'mimba.
Momwe mungakhalire nazo
Pangani dongosolo lolimbikitsira lomwe limakulimbikitsani kuti mupitirize maphunziro anu, ngakhale ndizopindulitsa nokha kapena kungokhutira ndi malingaliro pokwaniritsa zolinga zanu.
Pezani mnzanu wothamanga kapena gulu ngati mumatha kuthamanga ngati gulu. Ngati sizingatheke, pezani mnzanu woti mudzayankhe mlandu yemwe akuwone ngati mukupita patsogolo.
Mukadzipereka kuti mupange mpikisano, gwiritsani ntchito zitsanzo za maphunziro kuti mupange dongosolo kutengera ndandanda yanu, mulingo wanu, ndi zolinga zanu. Khalani osasinthasintha ndikupatula nthawi yomwe mufunika kukhalabe pacholinga.
Mfundo yofunika
Kuphunzitsa ndikuyendetsa 5K ndi njira yosangalatsa yokhazikitsira zolinga zamaphunziro anu ndikukhala okhazikika. Ndi mtunda wofikirika womwe ungakutsutseni ndikukulimbikitsani kuti muzikankha kupitirira gawo lanu lolimbitsa thupi.
Dzipatseni nthawi yokwanira yokonzekera kuchepetsa chiopsezo chanu chovulala ndikuphunzitsani thupi lanu kuchita bwino kwambiri.
Dzipatseni ulemu pazonse zomwe mumakwanitsa, ngakhale zikuwoneka zazing'ono bwanji.
Tikukhulupirira, kukulitsa chidwi ndikutsimikiza kumaliza 5K kumakulitsa chidaliro chanu ndikufalikira kumadera ena amoyo wanu. Kaya mumakhala othamanga pamisewu yanthawi zonse kapena ndi chochitika cha nthawi imodzi, chitha kukhala chisonyezo chazabwino pamoyo wanu.
Kuwerenga Kwambiri
Alkalosis
