Lenaneo lena la koetliso ea libeke tse 'ne le etselitsoe batho ba qalang ho qala ho tsamaea / ba tsamaeang ba batlang ho haha ho nka maili. Lenane lena ke leeto / leeto ho lenaneo le tsoelang pele la matha. Beke e 'ngoe le e' ngoe, u tla eketsa khanya e fokolang ea sebaka sa hau se lebelo le ho fokotseha ha u tsamaea. Qetellong ea libeke tse 'nè, u tla khona ho matha maele a le mong u sa emise.
Beke ea 1 Koetliso:
Letsatsi la 1: Tsamaea lik'hilomithara tse 1,6, tsamaee ka 3/16 mile - pheta makhetlo a mane (Litela le lekanang: Matha 1/4 ea sekoti, tsamaee 3/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la boraro: Tsamaea lik'hilomithara tse 1,6, tsamaee ka 3/16 mile - pheta ka makhetlo a mane (Tlhahlobo e lekanang: Matha 1/4 ea sekoti, tsamaee 3/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 4: Phomola
Letsatsi la 5: Tsamaea lik'hilomithara tse 166, tsamaea ka 3/16 mile - pheta ka makhetlo a mane (Tekano e lekanang: Matha 1/4 ea sekoti, tsamaee 3/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Litemana mabapi le kemiso ea koetliso:
Bakeng sa merero, ho molemo ho etsa mesebetsi ena tseleng , eo hangata e leng limithara tse 400, kapa ka 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 lokela ho qala mong le e mong ho matha ka lebelo la mofuthu la metsotso e 5-10. U ka boela ua etsa boikoetliso bo futhumetseng . Qetella ka maoto a 5-10 metsotsoana a pholileng le ho otlolla .
Ha ho hlokahale hore u etse joalo ka matsatsi a itseng; Leha ho le joalo, u lokela ho leka ho se qete matsatsi a mabeli ka tatellano.
Ho molemo ho nka letsatsi la phomolo kapa ho koetlisa ka matsatsi a pakeng tsa mathafo ha 'mele oa hau o ntse o ikamahanya le koetliso. Koetliso ea sefapano e ka tsamaea, yoga, baesekele, ho sesa kapa mosebetsi o mong (ntle le ho sebetsa) oo u o thabelang.
Koetliso ea Keletso ea Beke ea Pele:
Tataiso ea Moqapi oa Tšebetso ea Boipheliso : Ho qala mokhoa o mocha oa ho itšireletsa o ka ikutloa o le boima ho semathi se qalang.
Mona ke lintho tse ling tsa motheo mabapi le ho matha ho u thusa hore u qale.
Nka Etsahala ka Potlako Joang? : E 'ngoe ea lipotso tse tloaelehileng ka ho fetisisa lichabeng tse ncha li botsa, "Ke lokela ho matha ka potlako hakae?" Fumana karabo.
Ke Lokela ho Phefumoloha Joang Ha ke matha? : Ke tsela efe e molemo ka ho fetisisa ea ho hema ha u ntse u matha? Fumana karabo.
Lebaka leo u ka fapanyang lithupelo ka lona : Ho koetlisoa ka sekhukhu ke papali leha e le efe kapa papali ea boithabiso e tlatsetsang papali ea hau e kholo - tabeng ena e sebetsang Ke ka lebaka lena le hore na u ka tšela joang.
Nka Qoba Litšepe Tse Ntle? : Litšepe tse lehlakoreng, kapa liphahlo tlas'a leqhoa la hau, li tloaelehile har'a lipapali tse qalehang. Fumana hore na u ka li thibela joang le ho li felisa ha u e-na le eona.
Nka Etsa'ng Hore ke Ikutloe ke E-na le Boikhohomoso ka ho Matha? : Na u tšohile kapa u tšohile ho mathela phatlalatsa? Latela litlhahiso tsena ho fokotsa tšabo ea hau.
Melao ea ho matha ka Track : Mona ke melao ea motheo ea polokeho le mekhoa e metle ea ho sebetsa ka pina.
Libeke tse 4 ho ea ho e 'ngoe ea likoloi - Week 2 ->