Sengoli: Randy Alexander
Letsatsi La Creation: 2 April 2021
Ntlafatsa Letsatsi: 21 November 2024
Anonim
Mokhoa oa ho koetlisa 5K: Ho tloha ho ba qalang ho ea ho limathi tse tsoetseng pele - Bophelo
Mokhoa oa ho koetlisa 5K: Ho tloha ho ba qalang ho ea ho limathi tse tsoetseng pele - Bophelo

Litaba

Ho koetlisetsoa lebelo la 5K ho hloka moralo le boitokisetso bakeng sa limathi tse nang le boiphihlelo le ba itokiselitseng peiso ea bona ea pele. Ho ipapisitse le likhetho tsa hau hammoho le lintlha tse kang boiphihlelo ba hau, boemo ba boikoetliso le lipheo.

Hammoho le ho eketsa mileage ea hau, o lokela ho kenyelletsa koetliso ea sefapano, e ka bang le ho sesa, ho palama baesekele kapa koetliso ea matla. Haeba ho matha e se forte ea hau, u ka matha kapa ua matha peisong.

Hangata, o ka itokisetsa 5K nakong ea libeke tse 4 ha feela o ntse o lekana hantle ha o qala ho ikoetlisa. Hoa khoneha ho koetlisa libeke tse 2 feela haeba u ntse u matha khafetsa ka likhoeli tse 'maloa.

Ka tlase ke mehlala ea merero ea ho u qala. Ka meralo e joalo e fapaneng, o ka khetha e le 'ngoe ho e latela kapa oa kopanya tse' maloa ho iketsetsa ea hau.

Lenaneo la ba qalang

Haeba u sa qala, matha bonyane makhetlo a 'maloa ka beke likhoeling tse 2 tse lebisang peisong ea 5K. Leha ho le joalo, ho a khonahala ho itokisa ka nako e nyane haholo haeba o se o ntse o matha khafetsa.


Ka tsela efe kapa efe, o tla batla ho sebetsa ho eketsa hole le matla a li-run tsa hau.

Bakeng sa maemo ohle, ho hotle ho matha-ho tsamaea kapa ho tsamaea ka hohle kamoo o ratang, haholo ha o qala koetliso ea hau. Sena se ka kenyelletsa metsotso e 'maloa ea ho matha e lateloang ke motsotso oa ho tsamaea, kapa ho latela ho potoloha ha metsotsoana e 15 ho isa ho e 30 le ho tsamaea metsotsoana e 30 ho isa ho e 45.

Hang ha u se u ikutloa u itokisitse, u ka eketsa ka mekhoa e kang karolelano, tempo le koetliso ea maralleng.

Ho robala ho 5K

Haeba u sa tsoa phela hantle 'meleng kapa u matha, qala ka leano lena la libeke tse 5, butle-butle u eketsa matla a ho matha ha hao.

Letsatsi la 1Metsotso e 15-25 (ho tsamaea ka potlako, ho matha habonolo)
Letsatsi la 2Phomola
Letsatsi la 3Metsotso e 10-25 (ho tsamaea ka potlako, ho matha habonolo)
Letsatsi la 4Phomola kapa terene ea sefapano
Letsatsi la 5Metsotso e 15-25 (ho tsamaea ka potlako, ho matha habonolo)
Letsatsi la 6Phomolo kapa terene e bonolo ea sefapano
Letsatsi la 7Ho matha ka limithara tse 1-3

Koetliso libekeng tse 2

Haeba u ntse u ikoetlisa bonyane makhetlo a 'maloa ka beke likhoeli tse' maloa, u ka iphelisa ka 5K nakong ea libeke tse 2 ka leano lena.


Letsatsi la 1Ho matha ha metsotso e 20-30
Letsatsi la 2Phomola kapa terene ea sefapano
Letsatsi la 3Ho matha ha metsotso e 25-30
Letsatsi la 4Phomola
Letsatsi la 5Ho matha ha metsotso e 20-30
Letsatsi la 6Phomola kapa terene ea sefapano
Letsatsi la 7Ho matha ka maoto a 2-3

Koetliso khoeling ea 1 kapa ho feta

Morero ona oa koetliso o fa ba qalang nako e eketsehileng ea ho ba sebopehong.

Letsatsi la 1Matha metsotso e 10-30, tsamaea motsotso o le 1 (makhetlo a 1-3)
Letsatsi la 2Ho phomola, ho palama terene, kapa ho tsamaea metsotso e 30
Letsatsi la 3Matha metsotso e 10-25, tsamaea motsotso o le 1 (makhetlo a 1-3)
Letsatsi la 4Phomola kapa ho tsamaea metsotso e 30
Letsatsi la 5Matha ka dimaele tse 2-4
Letsatsi la 6Phomola kapa terene ea sefapano
Letsatsi la 7Phomola

Lenaneo la limathi tse mahareng

Haeba u semathi se mahareng, u se u ntse u na le boiphihlelo tlasa lebanta la hau mme u phutholohile ho matha sebaka se selelele.


Latela moralo ona haeba u se u ntse u matha bonyane li-mile tse 15 ka beke.

Letsatsi la 1Terene ea terene ea metsotso e 30-40 kapa phomolo
Letsatsi la 2Ho matha ha metsotso e 25-30 'me maralla a 2-3 a pheta
Letsatsi la 3Terene ea metsotso e 30 kapa phomolo
Letsatsi la 4Metsotso e 4 ho 5K boiteko le metsotso e 2 lebelo le bonolo, makhetlo a 3-4
Letsatsi la 5Phomola
Letsatsi la 6Ho matha ha 5-6 mile
Letsatsi la 7Ho matha ha 3-mile habonolo

Lenaneo la limathi tse tsoetseng pele

Haeba u semathi se tsoetseng pele se mathang lik'hilomithara tse fetang 20 ka beke, e kanna eaba u shebile ho qeta ka holimo ho sehlopha sa hau sa lilemo kapa peisong eohle.

U tla batla ho sebetsa ho aha lebelo la hau, matla le mamello bonyane libeke tse 4.

Letsatsi la 1Terene ea terene ea metsotso e 30 ho isa ho e 45 kapa phomolo
Letsatsi la 2Ho matha ha tempele ka metsotso e 25-30 le ho pheta lithaba tse 2-4
Letsatsi la 3Ho matha ha 3-4 mile
Letsatsi la 4Metsotso e 5 boitekong ba 5K (makhetlo a 3-5)
Letsatsi la 5Phomola
Letsatsi la 6Ho matha ha 7-8 mile
Letsatsi la 7Ho matha ha 3-mile habonolo

Treadmill vs. kantle

Ka bobeli ho matha ka treadmill le ho mathela kantle ho ka u fa boikoetliso bo matla ha u ntse u ikoetlisetsa 5K.

Ka bobeli li na le melemo le likotsi, tseo u ka li lekanyang ho latela likhetho le litlhoko tsa hau.

Mochini o hatisang ka maoto

Koetliso ea treadmill e loketse haeba u na le boemo ba leholimo bo sa tsitsang kapa u batla ho shebana feela le ho ntlafatsa mmele oa hau oa pelo. O fumana molemo oa ho matha o sekametse ntle le ho hatella 'mele oa hau ka ho theoha.

Ho treadmill, ho bonolo ho boloka pina ea sebaka sa hau le lebelo. Hape, e bonolo, e u lumellang ho mathela holong ea boithabiso kapa boiketlong ba ntlo ea hau.

Sebaka se koahetsoeng se koahela 'me se bonolo manonyeletsong a hau ho feta bokaholimo bo thata, leha likotsi li ntse li ka khonahala.

Ka ntle

Ho ikoetlisetsa kantle ho o lumella ho holisa botsitso le ho potlaka ha o ntse o matha mefuteng e fapaneng ea libaka le ho itsamaisa ka litšitiso tse fapaneng, tse thusang ha o matha tseleng ea tsela.

Kelellong, e ea khahlisa, e thusang ho hlasimolla kelello ea hau ha u ntse u sheba libaka le melumo ea lefatše le u potileng.

Ho mathela kantle ho o fa monyetla oa ho amohela melemo ea ho ba linthong tsa tlhaho, e kanna ea ba phefumoloho ea moea o hloekileng ha o qeta nako e ngata kahare.

Le ha o ka matha ka boemo ba leholimo bo sa phethahalang, ke monyetla o motle oa ho lumella mmele oa hau monyetla oa ho laola mocheso oa hau ha o ntse o ba le maemo a leholimo, a ka khathollang.

Malebela ho bohle

Ho koetlisetsoa 5K ke monyetla o motle oa ho etsa liphetoho tse nepahetseng mokhoeng oa hau o tla u tšehetsa lipakaneng tsa hau tsa boikoetliso le boiketlong ka kakaretso.

Ka tlase ke malebela ao mang kapa mang a ka a latelang:

  • Apara se nepahetseng. E-ba le bonyane lieta tse 1 tse tsofetseng le lihlopha tse 'maloa tsa liaparo tse ntle tse u loketseng. Apara liaparo tse seng li tsofetse letsatsing la morabe.
  • Etsa mofuthu 'me u pholile. Kamehla kenyelletsa bonyane ho futhumala ha metsotso e 5 le ho phomola, ho ka kenyelletsang ho tsamaea habonolo kapa ka lebelo le maoto a maholo.
  • Etsa ho tsamaea. Khetha lebelo le phutholohileng 'me u hopole hore kamehla u ka nka khefu ea ho tsamaea - ka hona tlohella tebello eo u hlokang ho e matha ka linako tsohle.
  • Fetoha matha a hau. U ka etsa sena ka ho eketsa ka mangole a phahameng, ho raha, le ho ikoetlisa. Bakeng sa phephetso e 'ngoe, kenyelletsa boikoetliso ba' mele o kang squats, burpees le pushups.
  • Phomola. Fumana boroko bo bongata 'me u lumelle bonyane letsatsi le le leng la phomolo beke le beke. Nka letsatsi la phomolo le eketsehileng haeba u kula, u khathetse, kapa u opeloa haholo-holo e le hore u ka khutlela thupelong ea hau ka matla a khutlisitsoeng.
  • Itokisetse peiso. Fokotsa boikoetliso ba hau bekeng e fetileng ea thupelo, 'me u phomole letsatsi pele ho peiso.
  • Ja hantle. Latela moralo oa phepo e nepahetseng ka lik'habohaedreite tse ngata tse thata, liprotheine tse omeletseng le mafura a phetseng hantle. Fana ka lijo tse ntlafalitsoeng bakeng sa litholoana le meroho. Fokotsa ho ja lijo tse nang le tsoekere, ho kenyelletsa le joala.
  • Noa metsi a mangata. Lula metsi, 'me u kenye lino tse nooang tse kang metsi a coconut, tee le lero la meroho.
  • Ja ka nako e behiloeng. Ja lihora tse 'maloa pele u matha ho qoba ho matha ka mpa e felletseng' me u qobe lijo tse halefisang, haholo haeba u tloaetse ho ba le lets'ollo.

U ka e khomarela joang

Theha moralo oa ts'usumetso o u susumelletsang ho tsamaisana le koetliso ea hau, ekaba ke ho iputsa kapa ho ba le khotsofalo ea kelello ea ho fihlela lipheo tsa hau.

Fumana molekane kapa sehlopha se sebetsang haeba ho ka etsahala hore u mathe joaloka karolo ea sehlopha. Haeba seo se sa khonehe, fumana molekane ea ikarabellang ea tla lekola tsoelo-pele ea hau.

Hang ha u se u ikemiselitse ho matha peisong, sebelisa mehlala ea lithupelo ho etsa moralo o ipapisitse le kemiso ea hau, boemo ba hau le lipheo tsa hau. E-ba ea tsitsitseng 'me u behelle ka thōko nako eo u tla e hloka hore u lule u lebile.

Ntlha ea bohlokoa

Ho koetlisetsoa 5K le ho e sebelisa ke mokhoa o monate oa ho ipehela lipheo tsa koetliso le ho ba sebopeho. Ke sebaka se ka fihlelloang se ka u phephetsang le ho u susumetsa ho sutumelletsa ka nqane ho boemo ba hau ba boikoetliso.

Iphe nako e lekaneng ea ho itokisetsa ho fokotsa menyetla ea ho tsoa likotsi le ho koetlisa 'mele oa hau ho sebetsa maemong a phahameng haholo.

Ipehe tlotla ka ntho e 'ngoe le e' ngoe eo u e finyeletseng, ho sa tsotelehe e bonahala e nyane hakae.

Re tšepa hore ho matlafatsa boikemisetso le boikemisetso ba ho tlatsa 5K ho tla eketsa boitšepo ba hau le ho atoloha le libakeng tse ling tsa bophelo ba hau. Hore na o ba mopalami oa tsela khafetsa kapa ke ketsahalo ea nako e le 'ngoe, e ka ba sesupo se atlehileng sa bophelo ba hau.

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