Tsela e bonolo ea ho tsamaea / ho tsamaea ka libeke tse 'nè
Lenaneo lena la thupelo ea libeke tse 'nè le etselitsoe batho ba qalang ho tsamaea / ba tsamaeang ba batlang ho haha ho ba le lik'hilomithara tse peli tse tletseng. Lenaneo la koetliso le kopanya nako ea ho matha le ho tsamaea ka lebelo le itekanetseng ho u thusa ho finyella pakane eo.
Koetliso e Tsoelang Pele
Ha u ntse u tla tsamaea haholo pele, beke e 'ngoe le e' ngoe o tla eketsa keketseho e fokolang sebakeng sa hao se lebelo le ho fokotseha ha u tsamaea.
Kamora 'libeke tse' nè, u tla khona ho tsamaea lik'hilomithara tse peli u sa tsamaee.
E le ho qala lenaneo lena la koetliso, o lokela ho qeta libeke tse 4 ho ea ho 1 Mile kapa u ka khona ho tsamaea ka lik'hilomithara tse peli.
Lenaneo lena la koetliso ha le etselitsoe motho ea ntseng a le mocha ka ho feletseng. Haeba o sa ka oa matha pele, kgetho ya hao e ntle ke ho qala ka Tataiso ea Moqapi oa Moqapi oa ho Qala . Sena se tla u ruta motheo oa ho matha le ho thusa ho eketsa boemo ba hao ba ho ikoetlisa e le hore u ka kena lenaneong la koetliso ea mailile kapa tse peli.
Pele u qala lenaneo leha e le lefe, e 'ngoe ea lintho tse molemo ka ho fetisisa tseo u ka li etsang ke hore u fumane mofuta o nepahetseng oa lieta tsa boleng bakeng sa mofuta oa maoto le ho matha gait. Etela sebaka sa hau sa thepa e khethehileng sa moo u fumanehang ho fumana likeletso bakeng sa lieta tse ntle ka ho fetisisa tsa hau.
Thupelo ea Kemiso ea Katleho
Ho qala lenaneo le ts'oanang ke mokhoa o motle oa ho lula u le sebōpeho le ho finyella lipakane tsa hau tsa ho phela hantle. Ho sa tsotellehe boemo bofe boo u leng ho bona, lintho tse seng kae li ka u thusa hore u atlehe.
Hopola hore u tla ba le matsatsi a monate le matsatsi a mabe, empa ho phehella ho tla u tsamaisa kaofela.
Mehato e meng ea motheo eo u ka e fumanang ka thuso. Ka mohlala, balemi ba atisa ho fumana ho le molemo ho etsa kemiso ea ho sebetsa ha bona e le hore palo e phathahaneng e se ke ea kena tseleng ea koetliso. Karolo ea seo ke ho khetholla nako e ntle ea letsatsi e sebetsang bakeng sa hau.
Hape ke habohlokoa ho mamela 'mele oa hau le ho nka lintho ka lebelo la hao. Batho ba bang ba hloka phomolo e kholo pakeng tsa mathaoa ho feta ba bang, ka hona nka nako haeba u e hloka. Haeba u fumana hore lenaneo lena le ntse le tsoela pele ka potlako ho uena, pheta beke ea mosebetsi pele u fetela pele.
Bakeng sa litekanyetso, leka ho etsa mosebetsi ona tseleng. Ka tloaelo, lesela le le leng ke limithara tse 400 kapa hoo e ka bang karolo ea 1/4 ea maili. Kemiso e 'ngoe le e' ngoe e tla ba le pina e lekanang, kahoo u tseba hore na u lokela ho matha le ho tsamaea halelele hakae. U ka boela ua sebetsa ka tsela, tseleng ea boikhathollo kapa ka treadmill . Bakeng sa tsena, sebelisa lisebelisoa tse tsoetseng pele tse kang RunKeeper ho lekanya maeto a hau.
U lokela ho qala ka mong le e mong ho tsamaea ka metsotso e mehlano ho isa ho e 10 ho futhumala kapa ho etsa lintho tse 'maloa tsa ho ikoetlisa . Qetella ka maeto a phomolo a metsotso e mehlano ho isa ho 10. Nakong ea nako ea hau ea ho tsamaea, etsa bonnete ba hore u tsamaea ka potlako 'me u tsoele pele ho sebelisa mokhoa o motle oa ho matha .
Ha ho hlokahale hore o sebetse ka matsatsi a itseng. Leha ho le joalo, o lokela ho leka ho qoba ho matha matsatsi a mabeli ka tatellano. Etsa letsatsi la ho phomola ka ho feletseng kapa u koetlisoe ka matsatsi a pakeng tsa lipapali. Koetliso ea sefapano e ka ba baesekele, yoga, koetliso ea matla , ho sesa kapa ntho efe kapa efe eo u e thabelang.
Beke ea 1
Bakeng sa beke ea pele, u tla be u ntse u matha le ho tsamaea lik'hilomithara tse 1/2.
Ke nako e ntle ea ho fumana tšusumetso ea hau, ho kena motseng oa lenaneo la koetliso, 'me u itokisetse nako e telele e tlang. Haeba o hloka, nka beke ea bobeli ho etsa kemiso ena pele u fetela pele.
| Ketsahalo | Track Equivalent | |
|---|---|---|
| Letsatsi la 1 | Tsamaea lik'hilomithara tse 1, tsamaea 1/2 lik'hilomithara; pheta makhetlo a 2 | Ho matha habeli ho tsamaea, tsamaea 2 ho siea; pheta makhetlo a 2 |
| Letsatsi la bobeli | Phomola kapa u tsamaee ka terene | |
| Letsatsi la boraro | Tsamaea lik'hilomithara tse 1, tsamaea 1/2 lik'hilomithara; pheta makhetlo a 2 | Ho matha habeli ho tsamaea, tsamaea 2 ho siea; pheta makhetlo a 2 |
| Letsatsi la 4 | Phomolo | |
| Letsatsi la 5 | Tsamaea lik'hilomithara tse 1, tsamaea 1/2 lik'hilomithara; pheta makhetlo a 2 | Ho matha habeli ho tsamaea, tsamaea 2 ho siea; pheta makhetlo a 2 |
| Letsatsi la 6 | Phomola kapa u tsamaee ka terene | |
| Letsatsi la 7 | Phomolo |
Beke ea 2
Nakong ea beke ea bobeli ea lenaneo, u tla be u tsamaea lik'hilomithara tse 3/4 'me u tsamaee lik'hilomithara tse 4 feela.
Hopola ho thabela matsatsi a hau a phomolo kapa ho etsa mosebetsi oa hau oa ho rutoa sepakapakeng. Sena se tla thusa haholo ha u ntse u leba pakane ea hao ea mailiba a mabeli.
| Ketsahalo | Track Equivalent | |
|---|---|---|
| Letsatsi la 1 | Tsamaea lik'hilomithara tse 3/4, tsamaea le lik'hilomithara tse 4; pheta makhetlo a 2 | Matha marang-rang a mararo, tsamaea letheba le le leng; pheta makhetlo a 2 |
| Letsatsi la bobeli | Phomola kapa u tsamaee ka terene | |
| Letsatsi la boraro | Tsamaea lik'hilomithara tse 3/4, tsamaea le lik'hilomithara tse 4; pheta makhetlo a 2 | Matha marang-rang a mararo, tsamaea letheba le le leng; pheta makhetlo a 2 |
| Letsatsi la 4 | Phomolo | |
| Letsatsi la 5 | Tsamaea lik'hilomithara tse 3/4, tsamaea le lik'hilomithara tse 4; pheta makhetlo a 2 | Matha marang-rang a mararo, tsamaea letheba le le leng; pheta makhetlo a 2 |
| Letsatsi la 6 | Phomola kapa u tsamaee ka terene | |
| Letsatsi la 7 | Phomolo |
Beke ea 3
Le hoja libeke tse fetileng li ne li boloka lenane le le leng matsatsing 'ohle a mararo a matle, letsatsi la bohlano la beke ea boraro le eketsa mela e le' ngoe ea lik'hilomithara tse 1 ho ea pele. Sena se u haha ka nako ea beke e 'nè le matha a lik'hilomithara tse peli.
| Ketsahalo | Track Equivalent | |
|---|---|---|
| Letsatsi la 1 | Tsamaea lihora tse 1, tsamaea lik'hilomithara tse 4, u tsamaee ka lik'hilomithara tse 3/4 | Ho matha 4, u tsamaee ka lesapo le le leng, u tsamaee ka maoto a mararo |
| Letsatsi la bobeli | Phomola kapa u tsamaee ka terene | |
| Letsatsi la boraro | Tsamaea lihora tse 1, tsamaea lik'hilomithara tse 4, u tsamaee ka lik'hilomithara tse 3/4 | Ho matha 4, u tsamaee ka lesapo le le leng, u tsamaee ka maoto a mararo |
| Letsatsi la 4 | Phomolo | |
| Letsatsi la 5 | Tsamaea 1 1/4 lik'hilomithara, tsamaea lik'hilomithara tse 4, u tsamaee 1/2 mailile | Tsamaea ka maoto a mahlano, tsamaea ka lesapo le le leng, u lebale 2 |
| Letsatsi la 6 | Phomola kapa u tsamaee ka terene | |
| Letsatsi la 7 | Phomolo |
Beke ea 4
Sena ke sona! O saletsoe ke beke e le 'ngoe feela ea lenaneo lena. Bofelo bo bonahala 'me ka letsatsi la bohlano, u tla be u itokiselitse ho sebetsana le lik'hilomithara tse peli tsa pele.
| Ketsahalo | Track Equivalent | |
|---|---|---|
| Letsatsi la 1 | Tsamaea lik'hilomithara tse 1, lik'hilomithara tse peli | Sheba marang-rang a tšeletseng, tsamaea 2 u lutse |
| Letsatsi la bobeli | Phomola kapa u tsamaee ka terene | |
| Letsatsi la boraro | Tsamaea lik'hilomithara tse 3/4, tsamaea lik'hilomithara tse tharo | Etsa likhau tse 7, tsamaea letheba le le leng |
| Letsatsi la 4 | Phomolo | |
| Letsatsi la 5 | Tsamaea lihora tse 2 | Etsa likhahla tse 8 |
| Letsatsi la 6 | Phomola kapa u tsamaee ka terene | |
| Letsatsi la 7 | Phomolo |
Mohato oa hau o latelang
Ho matha ke mokhoa o tsoelang pele oa ho ikoetlisa 'me hang ha o otla melaho ea bohōle ba lik'hilomithara tse peli, u behiloe ho sebetsana le phephetso ea hau e latelang. Ho na le litsela tse fokolang tseo u ka eang ho tsona, empa e le tsela e ntle ea ho leka lenane la koetliso la 5K ea sa tsoa qala .
Lentsoe le Tsoang ho
Qetellong ea lenaneo lena, u lokela ho ikhohomosa ka seo u se finyeletseng. Ke mohato o moholo ho koetliso ea mocha leha e le ofe. Batho ba bangata ba bile ba thabela ho lula boemong bona, kahoo u se ke ua ikutloa u hatelloa hore u qete nako e telele. Ntho ea bohlokoa ke hore u ikutloe u le motle ka hore na u ikoetlisa hakae. Ho ikoetlisa nako le nako ho tla thusa ho boloka bophelo bo botle le ho phela hantle.