Nzira Yokutanga Nayo uye Dzidza Kuramba neNzira Inobudirira / Kufamba
Iyi purogiramu yekudzidzira vhiki ina yakagadzirirwa vanhu vose vanotanga kumhanya / vanofamba vachida kuvaka kuti varambe vachishandisa makiromita 1.6 (mamita 1600), iyo yakaenzana neyenge 1 maira. Kana iwe ukashandisa tetric system kuti uone marara ako, iyi chirongwa chakanaka kwauri.
Iyi purogiramu inomhanya / kufamba kune chirongwa chinoramba chiripo. Vhiki yoga yoga, iwe uchaita kukura zvishomanana kumuganhu wako unomhanya uye kuderera mufambi yako yekufamba.
Pakupera kwemavhiki mana, uchakwanisa kumhanya 1600m pasina kumira.
Kana iwe uri wekutanga, asi iwe uri kutsvaga chimwe chinhu chinonetsa zvakaoma, edza kana 8-Week Plan kusvika kumaminitsi makumi matatu anoramba achishanda kana chirongwa chekudzidzisa che 5K yako yekutanga
Iwe usati watanga, tarisa iyi Absolute Beginners 'Mutungamiri weKutanga , kuti udzidze zvimwe zvezvinyorwa pamusoro pekushanda, zvakadai sekushanda kwakakodzera , zvingafuka, uye kufema.
Nharo pamusoro peKutanga Purogiramu
Nokuda kwekuenzanisa, zvakanakisisa kuita izvi kushanda pamugwagwa , unowanzo mamita 400 (400m). Basa roga roga richava neruzhinji rwakakwana, saka unoziva kuti iwe unofanira kunge uri kutamba uye uchifamba sei.
Iwe unotanga kutanga umwe neumwe kumhanya nechitinho chemaminetsi mashanu -10- kutsika. Pedzisa neka 5-10 miniti inotonhora- kufamba kufamba.
Iwe haufaniri kuita yako inomhanya pamazuva chaiwo; Zvisinei, iwe unofanira kuedza kusashamisira mazuva maviri mushure. Zviri nani kutora zuva rezororo kana kuti kudzidzira-kudzidzisa mumazuva ari pakati pemhanho sezvo muviri wako uchigadzirisa kudzidziswa.
Kubhakwa kwepamuchinjikwa kunogona kufamba, kutengesa mabheji, kushambira, kana chimwe chinhu chipi zvacho (kunze kwekumhanya) chaunofarira.
Kana ukaona kuti purogiramu yacho inokurumidza kukurumidza iwe, unogona kudzokorora vhiki imwe usati waenda kune vhiki inotevera.
Vhiki 1:
Zuva 1: Runera 100m, famba 300m - dzoka kanomwe (Teererai zvakaenzana: Shandisai 1/4 yekambani, famba 3/4 yegumbo - kudzokorora 4 times)
Zuva 2: Zorora kana kuyambuka chitima
Zuva rechitatu: Runza 100m, famba 300m - dzoka katatu (Teererai zvakaenzana: Shandisai 1/4 mumakumbo, fambai 3/4 pamakumbo - dzokorora kanomwe)
Zuva 4: Zorora
Zuva 5: Runza 100m, famba 300m - dzoka katatu (Tarisa yakakodzana: Shandisai 1/4 yegumbo, famba 3/4 yegumbo - kudzokorora 4 times)
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Vhiki 2:
Zuva 1: Mhanya 200m, kufamba 200m - kudzokorora 4 nguva (Teerera yakaenzana: Runza 1/2 chigadziko, famba 1/2 yegumbo - kudzokorora 4 nguva)
Zuva 2: Zorora kana kuyambuka chitima
Zuva rechitatu: Runza 200m, kufamba 200m - dzoka 4 katatu (Tarisa yakaenzana: Runza 1/2 chigadziko, famba 1/2 yegumbo - kudzokorora 4 nguva)
Zuva 4: Zorora
Zuva 5: Mhanya 200m, famba 200m - dzoka katatu (Tarisa yakaenzana: Runza 1/2 chigadziko, famba 1/2 yegumbo - kudzokorora 4 nguva)
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Vhiki 3:
Zuva 1: Mhanya 300m, famba 100m - dzokorora kanomwe (Nzvera yakaenzana: Runza 3/4 chikwata, famba 1/4 yegumbo - kudzokorora 4 nguva)
Zuva 2: Zorora kana kuyambuka chitima
Zuva rechitatu: Runza 300m, famba 100m - dzoka kanomwe (Teererai zvakaenzana: Endai 3/4 chikwata, fambai 1/4 yegumbo - kudzokorora 4 nguva)
Zuva 4: Zorora
Zuva 5: Mhanya 300m, famba 100m - dzokorora kanomwe (Nzvera yakakodzana: Runza 3/4 chikwata, famba 1/4 yegumbo - kudzokorora 4 times)
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Vhiki 4:
Zuva 1: Runza 1600m (Mutero wakaenzana: 4 laps = 1600m kana 1.6K)
Zuva 2: Zorora kana kuyambuka chitima
Zuva 3: Runza 1600m (Mutero wakaenzana: 4 laps = 1600m kana 1.6K)
Zuva 4: Zorora
Zuva 5: Runza 1600m (Mutero wakaenzana: 4 laps = 1600m kana 1.6K)
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Wakagadzirira kuti uite dambudziko rinotevera? Edza iyi yekutanga 5K kudzidzisa purogiramu yekudzidzira rudzi rwe 5K.
Asi iwe unogona kutanga kutanga nemazano aya ekufamba makiromita pasina kumira .