Lebelo la ho matha ka karolelano ke lefe 'me na o ka ntlafatsa lebelo la hau?
Litaba
- Lebelo ka hole
- Mokhoa oa ho ntlafatsa lebelo
- Koetliso ea nako
- Koetliso ea Tempo
- Koetliso ea leralleng
- Malebela a mang
- Ho beha malebela
- Polokeho e mathang
- Tsela
Karolelano ea lebelo
Karolelano ea lebelo, kapa lebelo, li ipapisitse le lintlha tse 'maloa. Tsena li kenyelletsa boemo ba hajoale ba boikoetliso le liphatsa tsa lefutso.
Ka 2015, Strava, sesebelisoa sa machabeng sa ho lata le ho palama libaesekele, o tlalehile lebelo le tloaelehileng la banna United States e ne e le metsotso e 9:03 ka mile (1.6 kilometera). Lebelo le tloaelehileng la basali e ne e le 10:21 mile. Lintlha tseo li ipapisitse le li-run tse fetang limilione tse 14 tse kentsoeng. Rekoto ea hajoale ea lefats'e ea 1 mile ke 3: 43.13, e behiloeng ke Hicham El Guerrouj oa Morocco ka 1999.
Lebelo ka hole
Haeba u ntse u rera ho matha 5K, 10K, half-marathon, kapa marathone, mona ke linako tse tloaelehileng tsa mile. Linako tsena li ipapisitse le tlhaiso-leseling ea peiso ea 2010 ho tsoa ho limathi tsa boithabiso tse 10,000 lilemong tsa 20 ho isa ho 49.
Thobalano | Lebelo la lebelo | Karolelano ea lebelo la mile (1.6 km) |
e motona | Lik'hilomithara tse 5 (3.1 mi) | 10:18:10 |
e motshehadi | Lik'hilomithara tse 5 (3.1 mi) | 12:11:10 |
e motona | 10 km (6.2 mi) | 8:41:43 |
e motshehadi | 10 km (6.2 mi) | 10:02:05 |
e motona | halofo ea marathone (13.1 mi) | 9:38:59 |
e motshehadi | halofo ea marathone (13.1 mi) | 10:58:33 |
e motona | marathon (26.2 mi) | 9:28:14 |
e motshehadi | marathon (26.2 mi) | 10:23:00 |
Mokhoa oa ho ntlafatsa lebelo
Haeba u batla ho ntlafatsa lebelo leo u tsamaeang ka lona mile ka 'ngoe, leka ho ikoetlisa ka tsela e latelang ho eketsa lebelo le ho haha mamello.
Koetliso ea nako
Futhumala metsotso e 10 ka ho matha butle. Ebe u matha ka lebelo le phahameng (moo u ke keng ua tšoara moqoqo hantle) metsotso e 2 ho isa ho e 5. Jog bakeng sa nako e lekanang ea ho fola.
Pheta makhetlo a 4 ho isa ho a 6. Etsa sena bonyane hanngoe kapa habeli ka beke ho fihlela u fihletse lebelo leo u le batlang ka boiketlo.
Koetliso ea Tempo
Morero ke ho matha ka lebelo la tempo, kapa lebelo le thata. E lokela ho potlaka hanyane ho feta nako ea sepheo sa hau.
Matha ka lebelo lena metsotso e 'maloa, u lateloe ke metsotso e' maloa ea ho matha. Sebetsa metsotso e 10 ho isa ho e 15 ea lebelo la tempo bakeng sa 5K le metsotso e 20 ho isa ho e 30 ea ho matha ka lebelo la hau la tempo bakeng sa merabe e melelele.
Koetliso ea leralleng
Haeba u ntse u rera ho matha peisong e nang le maralla, ho bohlokoa ho e koetlisa. Khetha leralla le bolelele bo lekanang 'me u sekamele ho leo u tla kopana le lona peisong. Kapa, haeba u na le phihlello ea thupelo, koetlisa maralleng moo.
Matha ka lebelo ho fihla leralleng, ebe o khutlela fatše. Pheta makhetlo a 'maloa. <
Malebela a mang
Malebela a mang a ka eketsang lebelo la hau a kenyelletsa:
- Sebetsa ka chelete ea hau. Limathi li hloka mohato o potlakileng ho eketsa lebelo la tsona. Ha u ntse u koetlisa, sebeletsa ho eketsa mehato ea hau ka motsotso. Sebelisa pedometer ho boloka pina.
- Boloka bophelo bo botle. Bua le ngaka ea hau kapa setsebi sa phepo e nepahetseng ka moralo o nepahetseng oa ho ja o loketseng lipheo tsa hau, joalo ka ho matha ka lebelo, ho aha mesifa e mengata kapa ho theola boima ba 'mele.
- Apara hantle. Apara liaparo tse bobebe, tse sa keneleng moea ha u matha. Etela lebenkeleng la hau la mabenkele bakeng sa lieta tse bobebe tseo u ka li koetlisang le tseleng eo u li apereng ka letsatsi la peiso. Haeba u mosali, tataiso ena e ka u thusa ho fumana borikhoe ea lipapali e tšehetsang bakeng sa ho matha.
- Tsepamisa maikutlo ho foromo. Boloka matsoho le mahetla a hao a phutholohile. Matsoho a hau a lokela ho sesa ka boiketlo mahlakoreng a hau joalo ka pendulum. Liketso tsena tse 'ne li ka thusa ho ntlafatsa mokhoa oa hau oa ho matha.
Ho beha malebela
Lebelo la hau la ho matha hangata le khethoa ke hore na o matha ka lebelo la maele li le kae, ka karolelano. Ho tseba hore na o matha ka lebelo le lekae:
- E ea pina e haufi.
- Ho futhumala bonyane metsotso e 5 ho isa ho e 10.
- Iphe nako 'me u tsamaee 1 mile. Tsamaea ka sekhahla moo u ikhathatsang, empa u se ke oa fela.
U ka etsa sena tseleng efe kapa efe e bataletseng kapa tseleng.
Sebelisa nako ea hau ea maele e le sepheo sa ho ikoetlisa. Libeke tse ling le tse ling tse 'maloa, khutlela pina le nako ea mile ea hau hape e le tsela ea ho lekola tsoelo-pele ea hau.
Haeba u ntse u rera ho matha peisong, leka ho ba le nako ea sepheo ea nnete. Leka ho sebelisa kalkulaator ea inthaneteng ho tseba hore na o tsamaea ka lebelo lefe mile ho fihlela sepheo sa hau.
U ka latela moralo oa koetliso ea inthanete ho thusa ho ntlafatsa lebelo la hau. Kapa, haeba e le ho budget ea hau, o ka sebetsa le mokoetlisi ea mathang.
Polokeho e mathang
Ho lula u bolokehile 'me u phetse hantle ha u ntse u matha, latela likeletso tsena:
- Reka lieta tse ikhethang tse fanang ka tšehetso e matla ea arch le ankle. Batla lebenkele la lehae le haufi le uena. Ba ka u apesa ka lieta tse nepahetseng tsa ho matha bakeng sa lipheo tsa hau. Fetola lieta tsa hau tsa ho matha kamora lik'hilomithara tse 500.
- Baleha libakeng tse sireletsehileng, tse bonesitsoeng hantle. Batla litselana, lipina le lirapeng tsa boikhathollo tse tsebahalang moo u ka mathelang pela ntlo ea hau kapa ofising.
- Hlokomela likotsi tse khopang, joalo ka mafika, mapatso, makala a lifate le libaka tse sa lekanang.
- Haeba u sa tsoa qala ho matha, qala ka lebelo le tsamaeang butle, e le ho qoqa. O ka haha lebelo ho tloha moo. U ka chenchana hape pakeng tsa ho matha le ho tsamaea ho qala.
- Noa metsi a mangata ha u ntse u matha. Haeba u tsoa nako e teletsana, batla litsela tse mathang haufi le uena tse nang le liliba tsa metsi kapa kae kapa kae moo u ka sieang botlolo ea metsi.
- Phallela ka seneke kapa lijo tse bobebe nakong ea metsotso e 45 ho isa ho e 60 kamora ho matha.
Tsela
Lebelo la hau le ipapisitse le lintlha tse kang boemo ba hau ba ho ikoetlisa. O ka ntlafatsa lebelo la hau la ho matha ka ho nka karolo thupelong e matla ea nako e phahameng (HIIT) kapa ho ikoetlisa ka lebelo. Leka ho li etsa pina e haufi le lehae la hau. Ingolise bakeng sa peiso ea lehae ea 5K kapa tse peli ho lula u khothetse ho ntlafatsa nako ea hau.
Hopola, ho bohlokoa ho aha lebelo butle-butle hore o lule o se na kotsi. Le ka mohla u se ke ua iqobella ho fihlela u khathetse ka ho felletseng. Kamehla buisana le ngaka ea hau pele u qala ho ikoetlisa.