Maphunziro othamanga - 5 ndi 10 km m'masabata asanu
Zamkati
- Thamangani 5 km m'masabata asanu
- Thamangani 10 km m'masabata asanu
- Momwe mungafulumizitse kukana kupeza
- Momwe mungasankhire nsapato zoyenera
Kuyamba mpikisanowu pothamanga mtunda waufupi ndikofunikira kuti thupi lizolowere kuyimbira kwatsopano ndikupeza mphamvu yolimbana popanda kulemedwa kwambiri komanso osavulala, ndikofunikanso kuchita maphunziro olimbana ndi kulimbitsa minofu, monga kuphunzitsira kunenepa.
Chifukwa chake, choyenera ndikuyamba ndimayendedwe opepuka omwe amasinthira mayendedwe othamanga kapena ma prank, nthawi zonse kukumbukira kutentha ndi kutambasula thupi lonse musanayambe maphunziro, chifukwa izi zimakonzekeretsa minofu ndi minyewa yokana kulimbitsa thupi.
Chisamaliro chomwe tiyenera kukhala nacho poyambitsa ntchito yothamanga ndi kuvulala mobwerezabwereza, chifukwa chake ndikofunikira kwambiri kuti tigwire ntchito yolimbitsa ntchafu, ziwalo zapakati komanso zam'mwamba, zomwe kuphatikiza kulimbitsa mafupa kumakulitsa minofu yolumikizira ndikuchepetsa zosafunikira chinyezi
Thamangani 5 km m'masabata asanu
Gome lotsatirali likuwonetsa momwe maphunziro amayenera kusinthira kuti ayendetse 5 km.
| Chachiwiri | Chachinayi | Lachisanu | |
| Sabata 1 | Kuyenda kwa 15 min + 10 min trot + 5 min kuyenda | Bwerezani nthawi 8: 5 min kuyenda + 2 min kuwala kuthamanga + 2 min kuyenda | Bwerezani nthawi 5: 10 min kuyenda + 5 min trot + 2 min kuyenda |
| Sabata 2 | 5 min kuwala kuthamanga + 5 kubwereza kwa: 5 min kuwala kuthamanga + 1 min kuyenda | Kuthamanga kochepa kwa 10 min + kubwereza 5 kwa: 3 min kuthamanga pang'ono + 1 min kuyenda | 5 min kuyenda + 20 min kuwala kuthamanga |
| Sabata 3 | 5 min kuyenda pang'ono + 25 min kuwala kuthamanga | 5 min kuyenda + 5 kubwereza kwa: 1 min kuthamanga pang'ono + 2 min kuwala kuthamanga; Malizitsani ndi 15 min trot | 10 min kuyenda + 30 min kuthamanga moyenera |
| Sabata 4 | Mphindi 5 kuthamanga pang'ono + 30 min kuthamanga pang'ono | Kuthamanga pang'ono kwa 10 min + kubwereza 4 kwa: 2 min kuthamanga mwamphamvu + 3 min kuwala kuthamanga; Malizitsani ndi 15 min trot | 5 min kuyenda + 30 min kuthamanga moyenera |
| Sabata 5 | 5 min kuthamanga + 30 min kuthamanga pang'ono | 10 min trot + 6 kubwereza kwa: 3 min kuthamanga mwamphamvu + 2 min kuwala kuthamanga; Malizitsani ndi kuyenda kwa mphindi 5 | Kuthamanga 5 km |
Ndi zachilendo kumayambiriro kwa maphunziro kumva kupweteka kumbali yamimba, yomwe imadziwikanso kuti kupweteka kwa bulu kapena kupweteka kwa fagot, chifukwa imawoneka chifukwa chakusowa kwa thupi komanso kusowa kwa mapumidwe. Onani momwe mungasungire kupuma kolondola apa.
Thamangani 10 km m'masabata asanu
Kuti muyambe maphunziro othamanga 10 km, ndikofunikira kuchita mphindi 30 mutathamanga katatu mpaka kanayi pa sabata, popeza thupi limakhala lolimba kale ndipo minofu ndiyolimba kukana kuvulala.
| Chachiwiri | Chachinayi | Lachisanu | |
| Sabata 1 | 10 min trot + 4 kubwereza kwa: 3 min kuyenda pang'ono + 2 min kuyenda pang'ono; Malizitsani ndi 10 min trot | 10 min trot + 4 kubwereza kwa: 7 min kuyenda pang'ono + 3 min kuyenda pang'ono; Malizitsani ndi 10 min trot | 10 min trot + 4 kubwereza kwa: 7 min kuyenda pang'ono + 3 min kuyenda pang'ono; Malizitsani ndi 10 min trot |
| Sabata 2 | 10 min trot + 3 kubwereza kwa: 5 min kuyenda pang'ono + 2 min kuyenda pang'ono; Malizitsani ndi 10 min trot | 10 min trot + 3 kubwereza kwa: 10 min kuwala kuthamanga + 3 min kuyenda pang'ono; Malizitsani ndi: 10 min trot | 10 min trot + 2 kubwereza kwa: 25 min kuwala kuthamanga + 3 min kuyenda |
| Sabata 3 | 10 min trot + 3 kubwereza kwa: 10 min kuyenda pang'ono + 2 min kuyenda pang'ono; Malizitsani ndi 10 min trot | 10 min trot + 2 kubwereza kwa: 12 min kuwala kuthamanga + 2 min kuyenda pang'ono | Kubwereza kawiri kwa: 30 min kuwala kuthamanga + 3 min kuyenda |
| Sabata 4 | 10 min trot + 4 kubwereza: 10 min kuyenda pang'ono + 2 min kuyenda pang'ono; Malizitsani ndi 10 min trot | 10 min trot + 2 kubwereza kwa: 12 min kuyenda pang'ono + 2 min kuyenda pang'ono | Kuthamanga pang'ono kwa 50 min |
| Sabata 5 | 10 min trot + 5 kubwereza kwa: 3 min kuyenda pang'ono + 2 min kuyenda pang'ono; Malizitsani ndi 10 min trot | Kuthamanga kwa 30/40 min | Thamangani 10 km |
Ngakhale kutopa sikuwoneka ndipo ntchitoyo siimatha thupi, ndikofunikira kulemekeza mayendedwe a maphunziro kuti musavulaze minofu ndi mawondo, popeza kuwonjezeka kwapang'onopang'ono kumalimbitsa ndikuwonjezera kulimbikira kwa thupi.
Ngati mwakwaniritsa kale cholinga chanu, onani momwe mungakonzekerere kuthamanga 15 km pano.
Momwe mungafulumizitse kukana kupeza
Kuti mupititse patsogolo phindu la mphamvu ndi kupirira, ndikofunikira kuphatikiza kuwonjezeka kwamaphunziro, ndikuwongolera zolimbitsa thupi ndikufulumizitsa kuchira kwa minofu, ndikofunikira kusinthasintha kwa kuwala komwe kumachitika panthawi yolimbitsa thupi.
Kuphatikiza apo, kusintha pakati pa kuthamanga ndi kuyenda kumathandizanso kuyambitsa kuyatsa kwa kalori ndikuthandizira kuchepa thupi. Umu ndi momwe mungachitire masewera olimbitsa thupi kuti muwotche mafuta.
Momwe mungasankhire nsapato zoyenera
Kuti musankhe nsapato zoyenera kuthamanga ndikofunikira kudziwa mtundu wa mayendedwe omwe muli nawo. Ngati phazi limakhudza nthaka moongoka, mayeserowo salowerera ndale, koma ngati phazi likukhudza nthaka kwambiri ndi mkatimo, malowo amatchulidwa, ndipo ngati ali panja, malowo amakhala apamwamba.
Pali ma sneaker apadera amtundu uliwonse wamiyendo, chifukwa amathandizira kusintha phazi, kuphatikiza ndikofunikira kuwunika kulemera kwa nsapato, zotonthoza komanso ngati zilibe madzi, makamaka kwa anthu omwe nthawi zambiri amathamangira mapangidwe achinyezi kapena mvula. Onani momwe mungadziwire mtundu wa mayendedwe oti musankhe nsapato zabwino apa.
Ngati mukumva kuwawa komanso kusasangalala panthawi yophunzitsidwa, onani zifukwa zazikuluzikulu zisanu ndi chimodzi zopweteka.
Onani maupangiri a Tatiana Zanin a njira yokometsera isotonic yokometsera maphunziro anu:
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