Itokisetse tlhahiso ea hau ea 5K libeke tse 8
Haeba u se u ntse u matha bonyane morabe o le mong oa 5K, kapa u se u ntse u matha ka nakoana 'me u se u itokiselitse ho ea ka 5K, lenaneo la koetliso le ka u isa qetellong. Lenaneo lena la pelehi la libeke tse 8 le tsoetseng pele le molemo ho ba fumanang kemiso ea 5K ea sebapali e seng phephetso 'me kemiso ea karolelano ea 5K e bonahala e le thata haholo.
Na Setsebi se Qalileng se Qala ho Uena?
Lenane lena le lebisitsoe ho ba matha ba khonang ho tsamaea ka lik'hilomithara tse peli ka mokhoa o ts'oarehang 'me ba ka qeta matsatsi a mane ho isa ho a mahlano ka beke.
Kemiso ea 5K e qalileng ea koetliso ea pele
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | Phomolo | 1.5 metsotso e mathang | CT | 1.5 metsotsoana (lebelo la morabe) | Phomolo | 2 metsotso e matha | 30 metsotso. EZ run kapa CT |
| 2 | Phomolo | 2 metsotso e matha | CT | 1 metsotso e le 'ngoe (lebelo la lebelo) | Phomolo | 2 lik'hilomithara tse peli | 30 metsotso. EZ run kapa CT |
| 3 | Phomolo | 2 metsotso e matha | CT | 1.5 metsotsoana (lebelo la morabe) | Phomolo | 2 lik'hilomithara tse peli | 30 metsotso. EZ run kapa CT |
| 4 | Phomolo | 2 lik'hilomithara tse peli | CT | 1.5 metsotsoana (lebelo la morabe) | Phomolo | 3 lik'hilomithara tse mathang | 35 ho isa ho 40 metsotso. EZ kapa CT |
| 5 | Phomolo | 3 lik'hilomithara tse mathang | CT | 1.5 metsotsoana (lebelo la morabe) | Phomolo | Ho tsamaea ka lik'hilomithara tse 3,5 | 35 ho isa ho 40 metsotso. EZ run kapa CT |
| 6 | Phomolo | Ho tsamaea ka lik'hilomithara tse 3,5 | CT | 1.5 metsotsoana (lebelo la morabe) | Phomolo | 4 lik'hilomithara tse peli | 35 ho isa ho 40 metsotso. EZ run kapa CT |
| 7 | Phomolo | 3 lik'hilomithara tse mathang | CT | 1.5 metsotsoana (lebelo la morabe) | Phomolo | 4 lik'hilomithara tse peli | 40 metsotso. EZ run kapa CT |
| 8 | Phomolo | 3 lik'hilomithara tse mathang | CT kapa phomolo | 2 metsotso e matha | Phomolo | Phomolo | 5K |
Lipapiso
- CT = Ketsahalo ea lithupelo.
- EZ = bonolo, lebelo la boiketlo
Mesebetsi ea Letsatsi le Letsatsi bakeng sa Kemiso ea 5K ea Thupelo
Lenaneo le etselitsoe ho fetola matsatsi a mang a bonolo le a thata. Mona ho na le lintlha tse eketsehileng mabapi le ho sebetsa ha letsatsi ka leng.
- Mantaha le Labohlano: Mantaha le Labohlano ke matsatsi a phomolo. Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa ha hao le boiteko ba ho thibela likotsi , kahoo u se ke ua tlōla matsatsi a hau a phomolo. Phomola matsatsing a hao a phomolo, thabela menyetla e bonolo le mesebetsi e bonolo.
- Labobeli le Mantsiboea: Ka mor'a hore u futhumetse , matha ka tsela e tsitsitseng, ea puisano bakeng sa mileage e khethiloeng. U lokela ho phefumoloha habonolo ha u ntse u matha 'me u se ke ua tšela moea. Haeba phefumoloho ea hao e tsoa ho taolo, lieha kapa u nke khefu ea ho tsamaea . Etsa bonnete ba hore u pholile mme u etse lisebelisoa tse ling tsa motheo ka mor'a hore u mathe.
- Labobeli: Etsa mosebetsi oa sefapano (CT) (ho khanna, ho sesa, moetlisi oa elliptical) ka boiteko bo bonolo ho itekanetse metsotso e 40 ho isa ho e 45. U ka boela ua etsa koetliso ea matla, e ka thusang ho ntlafatsa ts'ebetsong ea hau 'me ke mosebetsi o khothalletsoang ho motho e mong le e mong.
- Labobeli: Tsena li matha li lokela ho etsoa ka lebelo la hau la 5K. Haeba o sa tsebe hantle hore na maeto a 5K a hao ke afe, matha ka lebelo leo o ka le bolokang bakeng sa lik'hilomithara tse 3. Etsa bonnete ba hore o etsa mofuthu pele o matha mme o pholile.
- 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. Kapa, u ka etsa motsoako o tsamaeang kapa o tsamaeang kapa terene ea terene (CT).
Na U ka Fetola Matsatsi?
O ka fetola matsatsi ho amohela kemiso ea hau. Haeba u phathahane ka letsatsi le leng 'me u khetha ho sebetsa ka Mantaha kapa Labohlano, ho hotle ho chenchana letsatsi la phomolo bakeng sa letsatsi la ho matha.
Ho itokisetsa ho matha a 5K
Pele u qala kemiso, sheba sekhahla sa hau sa thepa mme u nahane ka ho nkela meqathatso ea hao sebaka ho e-na le hore u na le melemo eohle ea ho khomarela le ho tsitsa. Ha o ntse o ka etsa tse ling tsa koetliso ea hau holim'a treadmill , ho molemo ho fumana lik'hilomithara tse ngata ka ntle ho maemo a tšoanang le peisong.
Pele peisong, iketsetsa ts'ebetsong ea botumo ba morabe e le hore u tle u be motle haholo.