Ngati mukufuna kupita patsogolo moyenera, muchepetse mwayi wovulala, limbikitsani mtima, phunzitsani minofu, ndiye kuti ndikofunikira kudziwa kuti chilichonse chiyenera kukhala chofanana pakuyenda. Kaya ndiyunifolomu yoyenda kapena ndi mathamangitsidwe ofanana.
Kusasinthasintha pakuyenda
Mukamathamanga, ndikofunikira kudziwa kuti mukuchitiranji. Mwachitsanzo, ngati mukufuna kukulitsa kuchuluka kwa sitiroko, ndiye kuti mumathamanga pang'onopang'ono ndi kugunda kwa mtima pafupifupi 70-80% yazomwe mungakwanitse. Mukamathamanga chonchi, muyenera kukhala ndi mayendedwe apakatikati omwe azisunga mtima wanu mkati mwazomwe munganene.
Ngati muthamangira, ndiye kuti maphunzirowa ataya ntchito yayikulu yomwe adapatsidwa. Ndipo kuthamanga pang'onopang'ono kumasandulika pang'ono. Ndiye kuti, kusinthana kwachisokonezo kothamanga komanso mwachangu. Ndipo ntchito za fartlek ndizosiyana ndi zolimbitsa thupi zomwe mukuchita.
Ngati mukuchita maphunziro apakatikati, payenera kukhala kusasinthasintha panthawi yama tempo anu komanso mukamachira. Mwachitsanzo, muli ndi ntchito yophunzitsa malire a anaerobic metabolism. Kuti muchite izi, muyenera kumaliza magawo atatu a 3 km pamtunda wa 90% yazomwe mungakwaniritse. Ndiye kuti, uyeneranso kukhala ndi mayendedwe angapo pakanthawi kothamanga. Kupanda kutero, simudzatha kusungabe kukula komwe mukufuna.
Ndipo pakuchira, kugwedezeka kwa mayendedwe kumangolepheretsa kuchira mwachangu.
Ndipo kotero muzonse. Ngakhale njira zabwino kwambiri zoyendetsera ntchito, "negative split", zomwe zikutanthauza kuti theka loyambirira la mtunda limakutidwa pang'onopang'ono kuposa lachiwiri, komabe limatanthawuza kuyendetsa mofananira magawo awiri amtunda. Pang`onopang`ono mu theka loyamba. Mu theka lachiwiri, mwachangu pang'ono.
Monga ndi lamulo lililonse, pali zosiyana ndi izi. Kupatula ndikuyamba ndi kumaliza mathamangitsidwe ndi fartlek. Kupanda kutero, zotsatira za kufanana nthawi zonse zimagwira ntchito pokonzekera.
Kufanana pakukula kwa katundu
Yunifolomu amatanthauza yemweyo ponseponse. Poterepa, pophunzitsidwa. Ndipo kukulitsa katundu kuyeneranso kukhala kofanana.
Pokonzekera maulendo ataliatali, ndikofunikira kuthamanga kwakanthawi kamodzi pamlungu. Iyenera kuwonjezeka pang'onopang'ono, kuibweretsa kuzinthu zina zofunika pokonzekera mtunda wina. Ndipo kuchulukaku kuyenera kukhala kofanana pamaphunziro onse. Mwachitsanzo, kamodzi pa sabata, onjezani kutalika kwa mpikisano ndi 1-2 km. Zingakhale zolakwika ngati mutatha masabata 4-5 mukufuna kuwonjezera mtunda wautali wa makilomita 5-7. Izi zitha kubweretsa kugwiranso ntchito.
Ngati mumagwira ntchito ina ya tempo, ndiye kuti ndikuchulukirachulukira, mayendedwe amitundu yotere amakula paokha. Ndipo kukula kumeneku kudzakhalanso kofanana.
Ponena za tempo, ndikufuna kuwonjezera kuti padzakhalanso mfundo imodzi, yomwe iphatikizire kuti kukonzeka kwanu kukuwonjezeka, kuwonjezeka kwa tempo kumachedwetsa pang'onopang'ono. Ngati koyambirira mutha kuwonjezera mayendedwe anu, mwachitsanzo, kuyambira 7.00 mpaka 6.30 pamlingo wa 150 wa miyezi 3. Mukamathamanga kwambiri, mumawononga nthawi yochulukirapo pakuwongolera mayendedwe anu poyerekeza ndi kugunda kwa mtima wanu. Zikhala ngati zikuchedwa kupita patsogolo. Koma idzakhalanso yunifolomu. Mu fizikiya, izi zimatchedwa "kuyenda pang'onopang'ono". Ndiye kuti, tikukumanabe ndi mfundo yofananira. Lolani kuti pakadali pano kuchotsedwa kwa yunifolomu.
