5K Chirongwa Chekudzidzisa weVashandi Vanokurumidza

Iyi iri nyore-kutevera-vhiki yevhiki ye5K yekudzidzisa (pasi apa) ndeyevatambi vepamutambo yakakwirira. Iyi yekudzidzisa 5K inonyanya kukosha kune vane ruzivo runomhanya vari kutarisira kumhanyira zvakanakisisa mu 5K.

Kana iyi purogiramu ichiita seinooma zvikuru kwauri, edza purogiramu yepakati yekudzidzisa 5K .

8-Mavhiki 5K Kudzidzisa Purogiramu

Mazano pamusoro pemaitiro:

Kuyambuka-kudzidzisa (CT): Mabasa ekurovedza muviri anokubvumira kuti upe mapepa ako uye kushanda kwemisungo kuputsika, uchiri kushanda pa cardio yako. Apo purogiramu inoda CT, ita basa re cardio kunze kwekumhanya (motokari, kushambira, elliptical mudzidzisi) pakuedza kusinganisa kwemaminitsi 50 kusvika 60.

Kupindira kwekushanda (IW): Iri ibasa rakanaka raunogona kuita pamugwagwa. Mushure mekudziya-mhanya, mhanya mamita mazana mana (rimwe jira rakakomberedza maitiro akawanda) rakaoma, uye ipapo udzoke nekukwira kana kufamba mamita 400. Saka 4 x 400 yaizove ina mazana mana akaoma, ine 400 m kupora mukati.

Chitatu neMugovera inomhanya: Mushure mokudziya, famba nenzira yakasununguka ye mileage yakasarudzwa. Iva nechokwadi chokuti iwe unotonhora pasi uye tambanudza mushure mokunge iwe uchitanga. Kana uri kumhanya panze uye usingazivi nezvemharaunda, iwe unogona kuverenga mileage kuburikidza uchishandisa masero akaita seMapMyRun. Kana, iwe unogona kugara uchifambisa nzira yako mumotokari yako uye oyera mileage uchishandisa motokari yako odometer.

Tempo Run: Tempo inokubatsira kuti uwedzere mwana wako anaerobic pachikumbaridzo, icho chinonyanya kukosha pakushambadzira 5K. Tanga iwe kumhanya nemaminetsi mashanu kusvika ku10 nyore nyore, ipapo ramba uchiita nemaminetsi gumi nemaminetsi makumi maviri kusvika kumakumi maviri ekukwirira kwako, uye kupedzisa nemaminitsi mashanu kusvika ku10 kunotonhora. Kana iwe usingazivi kuti 10K yako inofambisa chii, famba nenzira yakanzwika "zvakanyatsooma."

Zororo: Zororo rakakosha pakuita kwako nekudzivirira nekukuvara nekukuvara , saka usakanganwa mazuva ekuzorora. Mishonga yako inovaka uye inozvigadzirisa pachako mumazuva ako ezororo. Saka kana iwe uchimhanya zuva rimwe nerimwe usina kutora mazuva, hauzooni zvakawanda zviri nani. Lvanosi zuva rakanaka rekuzorora nekuti iwe wakangoita basa rokukurumidza paSvondo uye iwe une nguva yako yakareba kupfuura yevhiki mangwana.

MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kutamba kwako kunofanira kunge kuri nyore (EZ), kutenderera kunofadza, iyo inobatsira kusunungura misungo yako.

Cherechedza:
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Iva nechokwadi chekuti haufaniri kuita zvakanyanyisa kukurumidza kushanda (IW ne tempo) mazuva maviri mushure.

5K Kudzidzisa Purogiramu Yevashandi Vanobudirira