Morero oa libeke tse 8 oa ho matha ka katleho ea 10K
Haeba u le semathi se tsoetseng pele se ikemiselitseng ho ntlafatsa ts'ebetso ea marang-rang ea hao ea lik'hilomithara tse 6 (6), sebelisa lenaneo lena la thuto ea libeke tse robeli. Ho latela lenane la koetliso la 10K, o lokela ho matha ka lik'hilomithara tse 6 ka mokhoa o khotsofatsang mme u tsamaee matsatsi a mahlano ka beke. Haeba moralo ona o bonahala o le boima haholo ho uena, leka kemiso ea 10K e bohareng .
10K Koetliso e tsoetseng Pele ea Kemiso
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | CT kapa phomolo | 4 x 400 IW | 3 metsotsoana + matla | 35 tempo ea nako | Phomolo | 6 lik'hilomithara tse mathang | 30 mets. EZ |
| 2 | CT kapa phomolo | 4 x 800 IW | 4 lik'hilomithara tse tšeletseng | Tempo ea metsotso e 40 | Phomolo | 7 metsotso e matha | 35 mets EZ |
| 3 | CT kapa phomolo | 6 x 400 IW | 4 lik'hilomithara tse tšeletseng | 6 x hill e pheta | Phomolo | 8 metsotso e mathang | 35 mets EZ |
| 4 | CT kapa phomolo | 6 x 800 IW | 4 lik'hilomithara tse tšeletseng | Tempo ea metsotso e 40 | Phomolo | 9 metsotso e mathang | 40 mets. EZ |
| 5 | CT | 8 x maralla hape | 5 lik'hilomithara tse mathang + matla | Tempo ea metsotso e 45 | Phomolo | 6 lik'hilomithara tse mathang | 40 mets. EZ |
| 6 | CT kapa phomolo | 6 x 800 IW | 5 lik'hilomithara tse mathang + matla | Tempo ea metsotso e 40 | Phomolo | 8 metsotso e mathang | Metsotso e 45 EZ |
| 7 | CT kapa phomolo | 6 x 400 IW | 4 lik'hilomithara tse tšeletseng | Tempo ea metsotso e 40 | Phomolo | 8 metsotso e mathang | Metsotso e 45 EZ |
| 8 | CT kapa phomolo | Ho matha ka 5 m | Metsotso e 30 e matha | 3 m ho matha | Phomolo | Phomolo | 10K palo! |
Litlhaloso tsa Lenaneo la Koetliso la Thuto ea Pele ea 10K
Koetliso ea sefapano (CT): Liketso tsa koetliso ea sefapano li u lumella hore u fane ka menoana ea hao le ho phunyeletsa mesifa nakong ea khefu ha u ntse u sebetsa ka cardio ea hau. Ha kemiso e hloka CT, etsa mosebetsi oa lithupelo (mohlala, baesekele, ho sesa, mokoetlisi oa elliptical) ka boiteko bo leka-lekaneng bakeng sa metsotso e 45-60. U lokela hape ho etsa koetliso ea matla a metsotso e 15-20, ebang u sebelisa mechine kapa boikoetliso bo boima ba 'mele, u lebise tlhokomelo' meleng oa hao o tlase le kahare. U ka etsa seboka se seng sa metsotso e 15 ho ea ho 20 ho matlafatsa ka Laboraro ha u ntse u tsamaea ka tsela e bonolo.
Run Run: Tempo e matha ho u thusa hore u hlaolele sebaka sa hau sa anaerobic , e leng sa bohlokoa bakeng sa lipapali tsa 10K tse potlakileng. Qala ho matha ka metsotso e 5 ho isa ho e 10 ea ho sebetsa ka tsela e bonolo, ebe u tsoelapele ka metsotso e 15 ho isa ho e 20 haufi le lebelo la 10K (empa eseng ka lebelo la marabe ), 'me u qete ka metsotso e 5 ho isa ho e 10 ea ho pholile. Haeba o sa tsebe hantle hore na tebelo ea 10K ea hau ke efe, matha ka lebelo le ikutloang "ka thata ka thata".
Tšebeliso ea nako ea nako: Ka mor'a ho futhumala, ho matha limithara tse 400 (lesela le le leng ho pota-pota ka ho fetisisa) ka lebelo la hau la 5K, ebe joale o fola ka ho matha kapa ho tsamaea ka limithara tse 400. Kahoo ha kemiso e re, 4 x 400, e tla ba tse 400 ka lebelo la 5K, le ho fola ka 400 m ka hare. Bakeng sa methareng ea 800 (2 e qeta ho pota-pota ka ho fetisisa) ho sebetsa, tsamaisa limithara tse 800 ka tekanyo ea 10K ea marang-rang, ebe u fola ka ho matha kapa ho tsamaea methareng e 400.
Phomolo: Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa le boiteko ba ho thibela likotsi , ka hona u se ke ua hlokomoloha matsatsi a phomolo. Matla a hao a iketsetsa le ho itokisa nakong ea phomolo ea hau. Kahoo haeba u matha letsatsi le leng le le leng, u ke ke ua bona ntlafatso e ngata. Labohlano ke letsatsi le phomolo bakeng sa ho phomola hobane u tla be u entse mosebetsi oa hao oa ho potlaka ka Labone 'me letsatsing le latelang ke nako e telele ka ho fetisisa ea beke.
Moqebelo oa nako e telele: Ha u se u futhumala , matha ka tsela e tsitsitseng ea mileage e khethiloeng.
Sontaha: Ena ke letsatsi le ts'oanelang ho hlaphoheloa. Ho matha ha hao ho lokela ho ba bonolo (EZ), lebelo la boiketlo, le thusang ho lokolla mesifa ea hau.
Matsatsi a Fetoha
O ka fetola matsatsi ho amohela kemiso ea hau. Etsa bonnete ba hore ha u etse matsatsi a mabeli a ho itima lijo ka lebelo ka tatellano.