Koetliso ea ho matha - 5 le 10 km ka libeke tse 5
Litaba
- Tsamaea 5 km ka libeke tse 5
- Tsamaea 10 km ka libeke tse 5
- Mokhoa oa ho akofisa leruo la ho hanyetsa
- Mokhoa oa ho khetha lieta tse nepahetseng
Ho qala peiso ka ho matha sebaka se sekhutšoane ho bohlokoa hore 'mele o ikamahanye le morethetho o mocha ebe o itoanela ntle le ho imeloa haholo ntle le ho tsoa likotsi, hape ho bohlokoa ho etsa koetliso ea ho hanyetsa ho matlafatsa mesifa, joalo ka koetliso ea boima.
Ka hona, se loketseng ke ho qala ka ho tsamaea ka mokhoa o bobebe o fapanyang maeto a potlakileng kapa mehala ea prank, o lula o hopola ho futhumala le ho otlolla mmele kaofela hantle pele o qala thupelo, kaha sena se lokisa mesifa le mesifa ho hanela boikoetliso.
Tlhokomelo eo re lokelang ho ba le eona ha re qala ho sebetsa e na le likotsi tse iphetang, ka hona ho bohlokoa haholo ho sebetsa ho matlafatsa lirope, maoto le matsoho a kaholimo, ao ntle le ho matlafatsa manonyeletso a tla eketsa mesifa ea boima mme ka tsela eo e fokotse tse sa batleheng leseli
Tsamaea 5 km ka libeke tse 5
Tafole e latelang e bonts'a hore na koetliso e lokela ho iphetola joang ho tsamaisa 5 km.
| Ea bobeli | Ea bone | Labohlano | |
| Beke ea 1 | 15 mets tsamaea + 10 min trot + 5 min walk | Pheta makhetlo a 8: 5 min tsamaea + 2 min light run + 2 min walk | Pheta makhetlo a 5: 10 min tsamaea + 5 min trot + 2 min walk |
| Beke ea 2 | 5 min light run + 5 repetations of: 5 min light run + 1 min walk | 10 min light run + 5 repetations of: 3 min average run + 1 min walk | Metsotso e 5 tsamaea + metsotso e 20 ho matha ha bobebe |
| Beke ea 3 | Metsotso e 5 ea ho tsamaea ha bobebe + 25 min khanya ea maoto | Ho tsamaea metsotso e 5 + ho pheta-pheta ha 5: metsotso e 1 ho matha ka mokhoa o itekanetseng + 2 min light run; Qetella ka 15 min trot | Ho tsamaea ka mets e 10 + metsotso e 30 ho matha ka mokhoa o itekanetseng |
| Beke ea 4 | 5 mets light run + 30 min run run | 10 min light run + 4 repetations of: 2 min strong run + 3 min light run; Qetella ka 15 min trot | Ho tsamaea ka metsotso e 5 + metsotso e 30 ho matha ka mokhoa o itekanetseng |
| Beke ea 5 | 5 min ho matha + 30 min ho matha ka mokhoa o itekanetseng | 10 min trot + 6 ho pheta-pheta ha: 3 min ho matha ka matla + 2 min khanya; Qetella ka ho tsamaea mets e 5 | Tsamaea 5 km |
Ho tloaelehile qalong ea koetliso ho utloa bohloko lehlakoreng la mpa, le tsejoang hape e le bohloko ba esele kapa bohloko ho fagot, hobane le hlaha ka lebaka la khaello ea ho hanela 'mele le khaello ea morethetho oa ho hema. Bona kamoo u ka bolokang phefumoloho e nepahetseng mona.
Tsamaea 10 km ka libeke tse 5
Ho qala koetliso ea ho matha 10 km, ho bohlokoa ho etsa bonyane metsotso e 30 ea ho matha makhetlo a 3 ho isa ho a 4 ka beke, kaha 'mele o se o ntse o le manganga mme mesifa e matla ho hanela likotsi.
| Ea bobeli | Ea bone | Labohlano | |
| Beke ea 1 | 10 min trot + 4 ho pheta-pheta ha: 3 min ho tsamaea ka mokhoa o itekanetseng + 2 min ho tsamaea ha bobebe; Qetella ka 10 min trot | 10 min trot + 4 pheta-pheta ea: 7 min ho tsamaea ka mokhoa o itekanetseng + 3 min light walk; Qetella ka 10 min trot | 10 min trot + 4 pheta-pheta ea: 7 min ho tsamaea ka mokhoa o itekanetseng + 3 min light walk; Qetella ka 10 min trot |
| Beke ea 2 | 10 min trot + 3 pheta-pheta ea: 5 min ho tsamaea ka mokhoa o itekanetseng + 2 min light walk; Qetella ka 10 min trot | 10 min trot + 3 pheta-pheta ea: 10 min light run + 3 min light walk; Qetella ka: 10 min trot | 10 min trot + 2 ho pheta-pheta ha: 25 min light run + 3 min walk |
| Beke ea 3 | 10 min trot + 3 pheta-pheta ea: 10 min ho tsamaea ka mokhoa o itekanetseng + 2 min light walk; Qetella ka 10 min trot | 10 min trot + 2 ho pheta-pheta ha: 12 min light run + 2 min light walk | Ho pheta makhetlo a 2 ho: 30 min light run + 3 min walk |
| Beke ea 4 | 10 min trot + 4 ho pheta-pheta: 10 min ho tsamaea ka mokhoa o itekanetseng + 2 min ho tsamaea habobebe; Qetella ka 10 min trot | 10 min trot + 2 ho pheta-pheta ha: 12 min ho tsamaea ka mokhoa o itekanetseng + 2 min ho tsamaea ha bobebe | 50 mets khanya e matha |
| Beke ea 5 | 10 min trot + 5 ho pheta-pheta ha: 3 min ho tsamaea ka mokhoa o itekanetseng + 2 min light walk; Qetella ka 10 min trot | 30/40 min leseli le matha | Tsamaea 10 km |
Le ha mokhathala o sa bonahale 'me mosebetsi o sa khathale' mele, ho bohlokoa ho hlompha lebelo la koetliso ho qoba ho lemala mesifa le mangole, joalo ka ha keketseho e tsoelang pele ea lebelo e matlafatsa le ho eketsa ho hanela 'mele.
Haeba u se u fihlelletse sepheo sa hau, bona hore na u ka itokisetsa joang ho matha 15 km mona.
Mokhoa oa ho akofisa leruo la ho hanyetsa
Ho potlakisa phaello ea matla le mamello, ho hlokahala hore ho kenyelletsoe keketseho thupelong, le ho ntlafatsa boemo ba 'mele le ho potlakisa ho hlaphoheloa ha mesifa, ho bohlokoa ho fapanyetsana linako tsa leseli le sebetsang nakong ea boikoetliso.
Ntle le moo, ho fetoha lipakeng tsa ho matha le ho tsamaea ho boetse ho sebetsa ho kenya ts'ebeliso ea likhalori le ho thusa ho theola boima ba 'mele. Mona ke mokhoa oa ho ikoetlisa ho chesa mafura.
Mokhoa oa ho khetha lieta tse nepahetseng
Ho khetha lieta tse nepahetseng tsa ho matha ho bohlokoa ho tseba mofuta oa mehato eo u nang le eona. Haeba leoto le thetsa fatše ka tsela e otlolohileng, mohato ha o nke lehlakore, empa haeba leoto le ama mobu haholo ka hare, mohato oa phatlalatsoa, 'me haeba o le ka ntle, mohato o phahamisoa.
Ho na le liteki tse ikhethang bakeng sa mofuta o mong le o mong oa mehato, kaha li thusa ho lokisa boemo ba leoto, ntle le moo ho bohlokoa ho lekola boima ba liteki, boiketlo le hore na ha e na metsi kapa che, haholo bakeng sa batho ba atisang ho matha Maemo a mongobo kapa pula. Bona kamoo u ka tsebang mofuta oa mehato ea ho khetha lieta tse ntle mona.
Haeba u utloa bohloko le ho se utloise bohloko nakong ea thupelo, bona lisosa tse tšeletseng tsa bohloko ba ho matha.
Shebella malebela a Tatiana Zanin bakeng sa risepe ea isotonic e ntle e iketselitseng ho matlafatsa koetliso ea hau:
Re U Khothaletsa
Ho ja ka tsela e phetseng hantle: Linnete ka Mafura