Ithute ho matha ka nako e telele bakeng sa metsotso e 20
Ka Letsatsi la 1 la tataiso ea hau ea ho qala ka letsatsi la matsatsi a 30 , u qetile ho matha ka lekhetlo la pele. Nakong ea beke ea hau ea pele , butle-butle o ile oa phahamisa nako ea hao ea ho qeta nako. Hona joale u itokiselitse ho phephetsa ka ho eketsehileng ka ho tsoela pele ho eketsa nako ea hau ea ho matha le ho haha mokhoa oa hau o mocha oa ho sebetsa.
- Letsatsi la 1 : Ka mor'a ho futhumala ha metsotso e 5-10 ho tsamaea ka maoto, qalella nako ea hau ea ho tsamaea / ho tsamaea. Matha ka tsela e bonolo ea metsotso e le 'ngoe, ebe u tsamaea metsotso e 5. Pheta hore ho latellana ka makhetlo a mararo.
- Letsatsi la bobeli: Matha ka tsela e bonolo bakeng sa metsotso e le 'ngoe, ebe u tsamaea metsotso e 4. Pheta hore ho latellana ka makhetlo a mararo. Leka ho sebetsa ho sebelisa mokhoa o nepahetseng oa ho sebetsa .
- Letsatsi la 3: Phomola. (Ithute ka bohlokoa ba matsatsi a phomolo .)
- Letsatsi la 4: Matha ka tsela e bonolo bakeng sa metsotso e 2, ebe u tsamaea ka metsotso e 4. Pheta hore ho latellana ka makhetlo a mararo. Leka ho sebetsa ka ho phefumoloha ka tsela e nepahetseng ho thusa ho qoba litepa tse lehlakoreng .
- Letsatsi la 5: Phomola kapa u fete ka terene (mosebetsi ntle le ho sebetsa).
- Letsatsi la 6: Matha ka lebelo le bonolo metsotso e 3, ebe u tsamaea ka metsotso e meraro. Pheta hore ho latellana ka makhetlo a mararo.
- Letsatsi la 7: Phomola.
Beke ea 2:
Beke ena u tla tsoela pele ho eketsa nako ea nako eo u e mathang le ho fokotsa nako ea hau ea ho tsamaea.
Mona ke mosebetsi oa hau oa bekeng ena:
- Letsatsi la 8: Matha ka tsela e bonolo bakeng sa metsotso e 4, ebe u tsamaea metsotso e 2. Pheta hore ho latellana ka makhetlo a mararo.
- Letsatsi la 9: Phomola kapa u tsamaee ka terene.
- Letsatsi la 10: Matha ka lebelo le bonolo bakeng sa metsotso e 5, ebe u tsamaea metsotso e 2. Pheta hore ho latellana ka makhetlo a mararo.
- Letsatsi la 11: Matha ka tsela e bonolo bakeng sa metsotso e 6, ebe u tsamaea metsotso e 2. Pheta hore ho latellana ka makhetlo a mararo.
- Letsatsi la 12: Phomola.
- Letsatsi la 13: Matha ka lebelo le bonolo metsotso e 7, ebe u tsamaea metsotso e 2, ebe u matha ka lebelo le bonolo ka metsotso e 7.
- Letsatsi la 14: Phomola kapa u tsamaee.
Beke ea 3:
Ho matha ho lokela ho ikutloa ho le bonolo haholo bekeng ena.
Haeba u sa ntse u loana, u se ke ua t soenyeha - u tla qala ho bona lintlafatso kapele, hafeela u ntse u lula u tsitsitse.
Na tsela ea hau ea ho tsamaea e kenyeletsa maralla leha e le afe? Haeba ho joalo (kapa haeba u kenyelletsa ho kenyelletsa nako nakong ea matšoafo a marang-rang), mona ke litlhahiso tsa lisebelisoa tse loketseng tsa maralla .
Mona ke mosebetsi oa hau oa bekeng ena:
- Letsatsi la 15: Matha ka tsela e bonolo bakeng sa metsotso e 8, ebe u tsamaea metsotso e 2. Pheta ho latellana habeli.
- Letsatsi la 16: Phomola.
- Letsatsi la 17: Matha ka lebelo le bonolo metsotso e 10, ebe u tsamaea metsotso e 2. Pheta ho latellana habeli.
- Letsatsi la 18: Phomola kapa u tsamaee ka terene.
- Letsatsi la 19: Matha ka tsela e bonolo ka metsotso e 12, ebe u tsamaea metsotso e 2, ebe u matha ka tsela e bonolo bakeng sa metsotso e 6.
- Letsatsi la 20: Matha ka tsela e bonolo ka metsotso e 13, ebe u tsamaea metsotso e 2, ebe u matha ka lebelo le bonolo metsotso e 5.
- Letsatsi la 21: Phomola.
Beke ea 4:
Hona joale u na le libeke tse tharo tsa ho sebetsa tlas'a lebanta la hao, 'me u lokela ho ikutloa u le motle haholo ka tsoelo-pele ea hau. Bekeng ena u tla tsoela pele ho eketsa nyenyane ka nako ea hau ea nako. Haeba u ikutloa eka u hloka ho ba le tšusumetso e matla, hlahloba lintlha tsena tsa ho lula u susumelletseha ho matha .
Mona ke mosebetsi oa hau oa bekeng ena:
- Letsatsi la 22: Matha ka lebelo le bonolo metsotso e 14, ebe u tsamaea metsotso e 2, ebe u matha ka lebelo le bonolo bakeng sa metsotso e 5.
- Letsatsi la 23: Phomola kapa u tsamaee ka terene.
- Letsatsi la 24: Matha ka tsela e bonolo ka metsotso e 15, ebe u tsamaea metsotso e 2, ebe u matha ka lebelo le bonolo bakeng sa metsotso e 4.
- Letsatsi la 25: Phomola.
- Letsatsi la 26: Matha ka lebelo le bonolo ka metsotso e 16, ebe u tsamaea metsotso e le 'ngoe, ebe u matha ka tsela e bonolo bakeng sa metsotso e 4.
- Letsatsi la 27: Phomola kapa u tsamaee ka terene.
- Letsatsi la 28: Matha ka lebelo le bonolo ka metsotso e 18, joale tsamaea metsotso e le 'ngoe, ebe u matha ka lebelo le bonolo ka metsotso e 3.
- Letsatsi la 29: Phomola.
- Letsatsi la 30: Hoa leboha ka ho e etsa Letsatsing la 30! Leka ho tsamaea metsotso e 5 ho qala le ho felisa ho ikoetlisa (mofuthu oa hau le cooldown), 'me u mathe metsotso e 20 pakeng tsa.
U itokiselitse ho nka mohato o latelang?
Leka Lenaneo la Koetliso la 5K ea Moqali . Esita le haeba u sa rera ho tsamaisa 5K, lenaneo lena le tla u tsamaisa lik'hilomithara tse tharo ka nako e telele.