Mutangaji 10K Purogiramu Yekumhanya / Kufamba
Iyi purogiramu yekudzidzisa 10-mavhiki 10 yakagadzirirwa kutanga / runer walkers vanoda kumira / kufamba marudzi 10K (6.2 makiromita). Kunyange kana iwe usisiri kurovedza rudzi rumwe, purogiramu iyi ichakubatsira iwe kuvaka kuvaka / kufamba kwemaminitsi makumi matanhatu. Purogiramu inofunga kuti iwe unogona kutomhanya / kufamba (pa1 min / 1 min kumhanya / kufamba mukati) kwemaminitsi makumi maviri. Kana uri kutsvaga purogiramu yose-runza, edza iyi yekutanga 10K kudzidzisa purogiramu .
Kana usina kunge uine muviri wenyama, ita nechokwadi kuti unotaurira chiremba wako uye unogadziriswa kuti uite .
Mazano Pamusoro peChechi
Ichi chivako chekudzidzira purogiramu chirongwa chekufambisa / kufamba , saka mirayiridzo yako yekuita basa inenge ichinyatsoratidzwa mumitambo yekufamba / kufamba. Nhamba yekutanga inoratidzwa ichava nhamba yemaminitsi ekumhanya uye nhamba yechipiri ndiyo mari yekufamba. Saka, somuenzaniso, 1/1 inomhanya kwemaminiti 1, zvino famba kweminiti imwe.
Iwe unotanga kutanga umwe neumwe kumhanya nemaminitsi mashanu ekudziya- kutsika kana zvimwe zvidzidzo zvekudziya . Pedzisa nemaminitsi mashanu ehope-down walk.
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 pekumhanya. Kudzidziswa-Muchinjikwa kunogona kufamba, kutengesa mabhasikoro, kushambira, kudzidziswa simba , kana chimwe chinhu (kunze kwekumhanya) chaunofarira.
Vhiki 1:
Zuva 1: 1/1 x 10 (maminitsi 1, kumhanya kwemaminiti 1 x 10, kwemaminitsi makumi maviri)
Zuva 2: 1/1 x 10
Zuva 3: 1/1 x 10
Zuva rechina: 40-45 maminitsi ekudzidzira kuputika
Vhiki 2:
Zuva 1: 1/1 x 11
Zuva 2: 1/1 x 12
Zuva 3: 1/1 x 13
Zuva rechina: 40-45 maminitsi ekudzidzira kuputika
Vhiki 3:
Zuva 1: 1/1 x 15
Zuva 2: 1/1 x 15
Zuva 3: 1/1 x 15
Zuva 4: 45 min kupfuura-kudzidziswa
Vhiki 4:
Zuva 1: 2/1 x 10
Zuva 2: 2/1 x 10
Zuva 3: 2/1 x 10
Zuva 4: 45 min kupfuura-kudzidziswa
Svondo 5:
Zuva 1: 2/1 x 10
Zuva 2: 3/1 x 10
Zuva 3: 2/1 x 14
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: 30 min kupfuura-kudzidziswa
Svondo 6:
Zuva 1: 3/1 x 10
Zuva 2: 3/1 x 8
Zuva 3: 3/1 x 11
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: 30 min kupfuura-kudzidziswa
Vhiki 7:
Zuva 1: 3/1 x 10
Zuva 2: 3/1 x 8
Zuva 3: 3/1 x 13
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: 30 min kupfuura-kudzidziswa
Svondo 8:
Zuva 1: 3/1 x 10
Zuva 2: 3/1 x 10
Zuva 3: 3/1 x 15
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: 30 min kupfuura-kudzidziswa
Vhiki 9:
Zuva 1: 3/1 x 10
Zuva 2: 3/1 x 10
Zuva 3: 3/1 x 17
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: 30 min kupfuura-kudzidziswa
Vhiki 10:
10K yako iri vhiki ino! Iwe uchatora zvishoma zvishoma vhiki ino kuitira kuti iwe wakanyatsozorora pamusara wako mukuru. Rombo rakanaka!
Zuva 1: 2/1 x 10
Zuva 2: 30 min kupfuura-kudzidziswa
Zuva 3: 3/1 x 5