Ithute kamoo u ka sebetsang ka katleho kateng lik'hilomithara tse 3
Lenaneo la koetliso la beke ea libeke tse 'nè le phethahetse haeba u le moqali oa peiso e hlophisitsoeng khoeli. E etselitsoe ka ho khetheha bakeng sa batho ba qalang ho matha / ba tsamaeang ba batlang ho haha ho tsoela pele ka lebelo la 5K (3.1). Haeba u matha a nang le phihlelo, u lokela ho sebelisa kemiso ea 5K ea libeke tse 'nè kapa kemiso ea 5K ea libeke tse ' nè .
Bakeng sa liphello tse molemo ka ho fetisisa, mme, ho bohlokoa le ho feta, ho thibela kotsi, morero ona o molemo ho o sebelisa haeba o se o ntse o sebetsa khoeling e fetileng.
E le hantle, ho qala lenaneo lena la koetliso, u lokela ho ba le libeke tse 'nè ho ea lenaneong la mailile , o qetile matsatsi a seng makae ka beke, kapa o se o ntse o ka tsamaea halofo ea lik'hilomithara tse peli.
5K Koetliso ea Ts'ebetso
Ka moralo ona u tla eketsa hanyenyane ha u ntse u tsamaea ha u ntse u etsa ho fokotseha hanyenyane ha u tsamaea ka mafelo beke le beke. Ka mor'a libeke tse 'nè, u tla khona ho tsamaea sebaka sa 5K ntle le ho tsamaea ka nako ea ho tsamaea. Ha e le hantle, haeba u batla ho tsamaea phomolo nakong ea 5K ea hau, ho joalo.
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. Etsa letsatsi la ho phomola ka ho feletseng kapa u koetlisoe ka matsatsi a pakeng tsa lipapali. Koetliso ea sefapano e ka ba libaesekele, yoga, ho sesa kapa ntho efe kapa efe (ntle le ho sebetsa) eo u e thabelang. Matla a koetlisoang ka makhetlo a mabeli ho isa ho a mararo ka beke a boetse a molemo haholo ho bapalami.
Haeba u fumana hore lenaneo lena la koetliso le ntse le tsoela pele ka potlako ho uena, o ka eketsa beke le ho pheta mosebetsi oa pele pele u fetela bekeng e hlahlamang.
Lebelo la ho matha
Ha ho na lebelo le tobileng leo u lokelang ho loanela ho lona ha u ntse u matha (kapa leratong la hao la 5K, bakeng sa taba eo) kaha ho phela hantle hohle le bokhoni bo fapana haholo. E le semathi se qalang, u lokela ho ameha ka ho matha ka lebelo la moqoqo, ha u ntse u haha mamello ea hao le mamello. Lebelo la moqoqo le bolela hore u lokela ho bua ka lipolelo tse feletseng ha u ntse u matha-ha ua lokela ho phefumoloha haholo kapa ho fepa moea.
Haeba u iphumana u se u phefumolohile, lieha lebelo la hao kapa u nke khefu ea ho tsamaea. Haeba u ntse u matha ka treadmill 'me u sa tsebe hantle hore na u ka qala lebelo la hau, qala ka 4.0 mph' me u eketse ho fokolang ho fihlela u ikutloa eka u fihletse boithabiso ba hao ba boiketlo.
Beke le beke Moralo
Beke ea 1
- Letsatsi la 1: Tsamaea metsotso e 10, tsamaea metsotso e le 1, pheta makhetlo a 2
- Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
- Letsatsi la 3: Matha metsotso e 12, tsamaea metsotso e 1, pheta makhetlo a 2
- Letsatsi la 4: Phomola
- Letsatsi la 5: Matha metsotso e 13, tsamaea metsotso e 1, pheta makhetlo a 2
- Letsatsi la 6: Phomola kapa u tsamaee ka terene
- Letsatsi la 7: Phomola
Beke ea 2
- Letsatsi la 1: Matha metsotso e 15, tsamaea metsotso e 1, pheta makhetlo a 2
- Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
- Letsatsi la boraro: Matha metsotso e 17, tsamaea metsotso e 1, matha metsotso e 7
- Letsatsi la 4: Phomola
- Letsatsi la 5: Matha metsotso e 19, tsamaea metsotso e 1, e sebetsa metsotso e supileng
- Letsatsi la 6: Phomola kapa u tsamaee ka terene
- Letsatsi la 7: Phomola
Beke ea 3
- Letsatsi la 1: Etsa metsotso e 20, tsamaea metsotso e le 'ngoe, u tsamaee metsotso e 6
- Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
- Letsatsi la 3: Matha metsotso e 24
- Letsatsi la 4: Phomola
- Letsatsi la 5: Matha metsotso e 26
- Letsatsi la 6: Phomola kapa u tsamaee ka terene
- Letsatsi la 7: Phomola
Beke ea 4
- Letsatsi la 1: Matha metsotso e 28
- Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
- Letsatsi la 3: Mathang metsotso e 30
- Letsatsi la 4: Phomola
- Letsatsi la 5: Baleha metsotso e 20
- Letsatsi la 6: Phomola
- Letsatsi la 7: Masoo! Matha lik'hilomithara tse 3
Matsatsi a Race Day Tips
Ha u ntse u lokisetsa 5K ea hau, mona ke litlhahiso tse ling tsa ho netefatsa hore u itokiselitse morabe. Tsena li tla thusa ho arabela lipotso tseo u ka bang le tsona ka seo u ka se etsang pele peisong .
- U se ke ua itšeha . Ha ho hlokahale hore u be le mojaro oa lik'habohaedreite bakeng sa marang-rang a 5K. Ho ja ho tlōla ho ka lebisa bothateng ba moriana kapa mathata a mang. Feela ho ja likarolo tse tloaelehileng tsa boholo ba lijo tsa mantsiboea bosiu bo fetileng. Leka ho khomarela lijo tseo u li jeleng-ha ho letho le lecha.
- Latela kemiso ea hau. Melao ea khauta ke: Ha ho letho le lecha ka letsatsi la morabe. Etsa bonnete ba hore o apere liaparo le liphahlo tseo u seng u lekoa nakong ea thupelo. Ha u batle ho makatsoa ke liphahlo tse sa phutholohang kapa litaba tse bohloko tse hlahisang letsatsi. Haeba ha o e-s'o qalelle pele, ithute ho kenya peiso ea hau ea peiso pele peisong.
- Etsa likhahla tse nyenyane. Ka peiso e khutšoanyane joaloka 5K, ke maikutlo a motle ho etsa warmup , kahoo butle-butle u phahamisa tekanyo ea pelo ea hau mme u fokotsa mesifa ea hau. Hoo e ka bang metsotso e 15 pele peiso e qala, etsa metsotso e ka bang hlano kapa u etse lipapali tsa warmup , ebe u tsamaea ka potlako ho ea pele .
Lentsoe le Tsoang ho
Koetliso ea 5K ke pakane e finyellehang haholo bakeng sa bapalami ba qalang, empa seo ha se bolele hore u ke ke ua kena mathateng tseleng. Etsa sohle seo u ka se khonang ho lula u susumelletseha ho tsoela pele le koetliso ea hau. 'Me ha u sa ikutloe u susumelletsehile, itšetlehile ka taeo ea hau le mekhoa ea hao ea ho koetlisa leha ho le joalo.
Haeba u tšohile ka morabe oa hao, ha u mong. Ho na le lipotso tse ngata tse atisang ho botsoa mabapi le lipapali tsa 5K tseo u ka li arabang esale pele. Ha u se u atlehile ho matha peisong ea hao, mohlomong o tla itokisetsa bothata ba hau bo latelang. Leka motho ea qalang 10K kapa ea qalang halofo ea marathon .
> Mohloli:
> Boikoetliso ba bo-aerobic: Joang ho futhumatsa le ho kokobela. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517.