Mokhoa oa ho matha ka potlako 5K

Litaba

• Tlhahlobo bakeng sa

Haesale u ntse u matha khafetsa 'me u qetile lipapatso tse' maloa tse monate tsa 5K. Empa joale ke nako ea ho e phahamisa le ho nka sebaka sena ka botebo. Malebela ke ana ho u thusa ho otla rekoto ea hau ha u matha limaele tse 3.1.

Nakong ea Koetliso

• Eketsa lebelo: Haeba u batla ho matha ka lebelo la 5K, joale u tlameha ho itloaetsa ho matha ka potlako. Mokoetlisi Andrew Kastor o khothaletsa ho kenyelletsa lebelo la lebelo la limithara tse 80 lenaneong la hau la koetliso, 'me morero oa hae oa ho matha ka lebelo la 5K ka libeke tse nne ke ona. Hopola: ho matha ho ka ba thata 'meleng, kahoo etsa bonnete ba hore u qala ka lebelo le lekhutšoanyane le ho fihla ho limithara tse 80, haholo-holo haeba u le mocha mosebetsing oa lebelo.
• Eketsa lithaba tse khutšoane: Lithaba li hloka matla le mamello, kahoo haeba u li sebelisa nakong ea thupelo ea hau, u tla ba le matla le lebelo la mesifa, joalo ka li-plyometric (jump exercises), li-sprint tsa maralla li tla eketsa ho tenyetseha mesifa le mesifa ea hau, e leng ho fokotsang kotsi ea hau. ya kotsi. Lithupelong tsa hau, sebetsana le maralla a makhutšoane (hoo e ka bang karolo ea 6 ho isa ho 10 lekholong e tšetleha). Potlaka ka metsotsoana e 10, ebe u theoha ho ea morao ho qoba khatello mangoleng. Pheta, qetellong u hahe li-sprints tse robeli tsa metsotsoana ea 10. Ke tsela e tiileng ea mollo ea ho ba le maoto a matla le a lebelo.
• Kenyelletsa koetliso ea matla e lebisang ho li-shins tsa hau, manamane, quads, glutes le mokokotlo oa hau. Ho matha u le mong ho ke ke ha eketsa lebelo la hao. U hloka ho matlafatsa mesifa e etsang hore u sisinyehe e le hore liketso tsa hau li tle li be matla le ho feta. Kenyelletsa mefuta e sa tšoaneng ea li-squats, matšoafo, ho phahamisa maoto, ho phahamisa namane, ho koba mela, le mehato ena e meraro ea khapo e tsoang ho mokoetlisi ea tummeng David Kirsch.
• Tloaelana le tsela: Fumana 'mapa oa thupelo ea 5K,' me haeba tsela e bulehile (joaloka tikolohong kapa tselaneng e nang le lifate), joale itloaetse ho e matha ho tloaelana le maralla, li-curve le matšoao a limaele. Ho tseba thupelo esale pele ho tla u fa boits'epo le monyetla o mong ho feta limathi tse e mamellang ka lekhetlo la pele.

Letsatsing la Peiso

• Phetla 'me u fe metsi: E-ja lijo tse nang le fiber e tlase tse nang le protheine le lik'habohaedreite tse silehang habonolo. Etsa bonnete ba hore e ka tlase ho likhalori tse 200 mme o jele hora ho isa ho tse peli pele o matha. Seo ke se ratang haholo ke botoro ea peanut banana, empa fumana se u sebeletsang. Noa li-ounces tse 14 ho isa ho tse 20 tsa metsi lihora tse peli ho isa ho tse tharo pele u matha.
• Iphuthumatsa: E kanna ea ba feela 3.1 miles, empa haeba u futhumala ka ho tsamaea ka potlako kapa ho matha habobebe metsotso e 25 pele ho peiso, ha o na ho thibela feela kotsi, empa hape, mesifa ea hau e tla be e loketse ho tsamaea hang ha peiso e qala.
• Qala ka matla: Ee ho joalo. Liphuputso tsa morao-rao li bonts'a hore ho atamela karolo ea pele ea peiso ka lebelo le batlang le le lebelo ho feta lebelo la hau le tloaelehileng ho tla fella ka nako e khuts'oane ka kakaretso.
• Bakeng sa ho nyoloha: Foromo e nepahetseng ke senotlolo. Etsa hore hlooho le sefuba li eme hantle 'me mahetla le matsoho a phutholohile (ha ho litebele tse koetsoeng). Nka mehato e khuts'oane 'me u suthele holimo le holimo, eseng leralleng, ho eketsa selemo metsamaong ea hau, ha u ntse u boloka maoto a hau a le haufi le lefatše. Se ke oa etsa hore maoto a hao a etse mosebetsi oohle - pompa matsoho a hau ho eketsa matla mohatong o mong le o mong. Sheba leralleng ho ea moo u eang teng ho e-na le ho talima fatše. E u thusa ho bona tsoelo-pele eo u e etsang, e u susumelletsang hore u tsoele pele. Tobetsa karolo ea pele ea bobeli ho tse tharo ea leralla ka lebelo le fokolang, le iketlileng, 'me u potlakele ho ea qetellong.
• Bakeng sa ho theoha: Sebelisa matla a khoheli mona, 'me u lumelle' mele oa hau ho nka mohato o molelele mohato ka mong. Fokotsa mesifa ea hau ea maoto 'me u tsepamise maikutlo holim'a leralleng le ho theoha butle ho qoba ho phunya mangole le manonyeletso a mang.
• Bakeng sa lifolete: Tsepamisa maikutlo ho falla hantle le ka boiteko bo fokolang. U ka fihlela sena ka ho suthisa mahetla a hau hanyane ka pela letheka, u lumelle matla a khoheli ho u hulela pele. Sebelisa cheseho ena pele ho boloka matla ha o ntse o eketsa lebelo la hau likarolong tse bataletseng tsa peiso ntle le boiteko bo matla ba mesifa.
• Bakeng sa li-curve: Ela hloko ho fapoha tseleng, 'me u fete kapele kamoo ho ka khonehang ho kopa li-curve, u khutsufatse sebaka.
• Qetella ka matla: Ho tseba thupelo ho thusa haholo, kaha maele ha a tšoauoe kamehla ho li-5K. Nka karohano e mpe peisong; hang ha u otla letšoao la bohareng, qala ho phahamisa lebelo (limathi tse fetang li tla u fa kholiseho e eketsehileng). Bakeng sa kotara ea ho qetela, e-ea bakeng sa khauta ebe o matha moleng oa ho qetela.

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