Inde, Mutha Kuphunzitsa Half-Marathon mu Masabata 6!

Zamkati

• Onaninso za

Ngati ndinu othamanga odziwa bwino omwe ali bwino kuyenda ma 6 mamailosi kapena kupitilira apo (ndikukhala ndi ma marathons angapo pansi pa lamba lanu), dongosololi ndi lanu. Zapangidwira anthu omwe akuyesera kukonza nthawi zawo za marathon, ngakhale mutakhala ndi masabata asanu ndi limodzi okha kuti muphunzitse.

5K Kuyenda Kwakanthawi Kuthamanga: Kutenthetsa ndi mphindi 10 mpaka 15 zosavuta. Kuthamangitsani nthawi yomwe mwapatsidwa pambuyo pake (RI). Kuziziritsa pansi ndi mphindi 10 mosavuta.

Phiri Akubwereza: Kutenthetsa ndi mphindi 10 mpaka 15 zosavuta. Kuthamangitsani phiri (osachepera 6 peresenti kutsikira pa treadmill) kwa masekondi 90 movutikira (80 mpaka 90% max khama). Pitani kapena kutsika. Kuziziritsa pansi ndi mphindi 10 mosavuta.

Kuthamanga kwa Tempo: Kutenthetsa ndi mphindi 10 mpaka 15 zosavuta. Kuthamangitsani nthawi yomwe mwapatsidwa pamtunda wa 10K. Kuziziritsa pansi ndi mphindi 10 mosavuta.

CP: Liwiro Lolankhulirana. Thamangani pa liwiro losavuta pomwe mutha kukambirana.

Sitima Yoyenda: Mphindi 30 mpaka 45 zolimbitsa thupi zolimbitsa thupi kupatula kuthamanga, mwachitsanzo kupalasa njinga, kusambira, elliptical, kukwera masitepe, kapena kupalasa.

Maphunziro a Mphamvu: Malizitsani masekeli otsatirawa kuti mukhale ndi mphamvu zolimbitsa thupi.

Dera 1: Malizitsani katatu kudutsa, kenako pitani ku dera lotsatira.

Squats: 12-15 reps (kulemera kwa thupi kapena kulemera malinga ndi msinkhu wa thupi)

Kutulutsa: 15-20 reps

Mizere Yoyimilira: 15-20 reps

Plank: masekondi 30

Dera 2: Malizitsani katatu kudutsa.

Kuyenda Mapapo: 20 reps (kulemera kwa thupi kapena kulemedwa kutengera kulimba kwa thupi)

Kukoka: 12-15 kubwerera (kunenepa kapena kuthandizidwa kutengera momwe muliri olimba)

Medicine Ball Reverse Woodchops: 12-15 imayang'ana mbali iliyonse

Mbali Yapululu: masekondi 30 mbali iliyonse

Kufikira Mwendo Umodzi: 15 reps

Tsitsani dongosolo lophunzitsira la theka la mpikisano wamasabata 6 apa

Onaninso za