Mtunda wamakilomita 10 pakadali pano ndi mnzake wa marathons ambiri, osawerengera kuti pali mipikisano yambiri yamtundawu. Chifukwa chake, ndikofunikira kudziwa momwe mungafalitsire mphamvu moyenera kuti muwonetse kuthekera kwakukulu pamayendedwe a 10 km.
Njira zoyendetsera 10K mosakhazikika
Kwa oyamba kumene komanso othamanga odziwa bwino, njira yabwino kwambiri 10K yothamanga ndikuyendetsa mofanana.
Kuti mutsatire molondola machenjerero otere, muyenera poyamba kuwerengera zotsatira zomwe mukufuna kuthamanga. Izi zimafunikira mwina chidziwitso chakusewera patali. Mwina chidziwitso cha zisangalalo patali ndizochepera kawiri - 5 km, kapena zisonyezo zakuwongolera.
Mwachitsanzo, mwazindikira zomwe mukufuna ndipo mumatha kuthamanga 10 km mu mphindi 50. Chifukwa chake ntchito yanu ndiyoyendetsa kilomita iliyonse pafupifupi mphindi 5. Pakhoza kukhala zolakwika pamayendedwe. Koma opanda pake, m'chigawo cha 1-3 peresenti.
Mukathamanga makilomita asanu mu nyimboyi, mutha kuwunika momwe mungakwaniritsire ndikupitilira kupirira osasintha mayendedwe, kapena ingoyambani kuwonjezera zosaposa 1.5-2 peresenti ya mayendedwe pa kilomita iliyonse. Zachidziwikire, ngati mutathamanga kwa mphindi 50, ndipo mwakonzeka 40, monga zinachitikira, ndiye kuti mwa iyo yokha mutathamanga kilometre yoyamba mumphindi 5, muyenera kuzindikira kuti izi ndizochedwa kwambiri kwa inu ndikuwonjezerapo kale. Koma izi ndizokayikitsa kuti zichitike. Ndipo kupatuka kudzakhala kochepa. Chifukwa chake, munjira zothamanga ngati izi, ndikofunikira kuti muziyenda pang'ono.
Ndibwino kuti musafulumire ngakhale pa kilomita yoyamba. Nthawi zambiri, pamipikisano ya 10 km, ambiri amayamba mwachangu kwambiri kuposa kuthamanga kwawo. Zomwe zimakhudza kumapeto kwa mtunda. Tiyenera kukumbukira kuti palibe kubwerera kumbuyo koyambirira, ngakhale itapezeka chifukwa cha adrenaline yoyambira, sikulipira kuchepa kwachangu kumapeto kwa mtunda.
Ngati mukugwiritsa ntchito mayunifolomu a 8-9 km, ndiye kuti ndizomveka kuthamanga kumapeto. Ndiye kuti, thamangani 1-2 km isanathe mtunda.
Zotsatira zake ndi njira yunifolomu yothamanga ndikuthamangira kumapeto. Njira imeneyi ndi imodzi mwazabwino kwambiri komanso yothandiza pamakilomita 10 othamanga.
Njira za 10 km zomwe zikuyenda "pagawanika"
Njira imeneyi ndiye chizindikiro. Zolemba zonse zapadziko lonse lapansi zaikidwapo. Ndalongosola kale mwatsatanetsatane tanthauzo la machenjerero oterewa munkhani "Njira zoyendetsera theka la marathon". Tsopano ndikufotokozeranso mwachidule kuti ndi chiyani.
Chofunika cha kugawanika koyipa ndikukula pang'onopang'ono. Ndi njira imeneyi, theka lachiwiri nthawi zonse limapambana mwachangu kuposa loyambalo. Koma kumangako kuyenera kukhala kocheperako. Kusiyana kwa mayendedwe a theka loyamba ndi lachiwiri la mtunda ndi 3% yokha. Ndiye kuti, pakuyenda mphindi 5, iyi ndi masekondi 9. Ndiye kuti, ngati njirayi ikugwiritsidwa ntchito pazotsatira zomwe zalengezedwa kwa mphindi 50, ndiye kuti km 5 yoyamba iyenera kuyendetsedwa ndi 5.04, ndipo theka lachiwiri likuyenda 4.56.
Kuopsa kwa njira iyi kwa othamanga osadziŵa patali kwambiri ndikuti mutha kuyamba pang'onopang'ono, ndipo mayendedwe awa sangapereke mwayi wothamangitsanso theka lachiwiri. Chifukwa chake, gwiritsani ntchito njirayi mosamala kwambiri, ndipo makamaka ngati mukudziwa zowonadi. Kodi mwakonzekera chiyani, ndipo mukudziwa momwe mungamvere bwino mayendedwewo. Chifukwa kwa akatswiri ambiri, kusiyana kwa mayendedwe pamlingo wa mphindi 4-5 pa kilomita masekondi 10-15 m'makilomita oyamba mtunda mwina sikuwoneka. Koma nthawi yomweyo, thupi limagwira ntchito mosiyana, zomwe zingakhudze kuthamanga kwa gawo lachiwiri.
Zolemba zina zomwe zidzasangalatsa othamanga a novice:
1. Momwe mungapumire bwino mukamathamanga
2. Kodi muyenera kuphunzitsa kangati pa sabata
3. Kodi nditha kuthamanga tsiku lililonse
4. Momwe mungayendere bwino
Zolakwitsa mu njira zoyendetsera 10 km
Cholakwika kwambiri ndikuyamba mwachangu. Mtunda suli wautali ngati, titi, mpikisano wothamanga, pomwe palibe wochita masewera omwe "angang'ambe" kuyambira koyambirira, pozindikira kuti ndiwotalika kwambiri. Chifukwa chake, nthawi zambiri mu euphoria, kilomita yoyamba ngakhale ziwiri zimapezeka mwachangu kwambiri kuposa momwe adalengezera. Ndiye kuti, kuwerengera zotsatira za mphindi 50, munthu amatha kuthamanga 2 km yoyamba mumphindi 9, kenako ndikudutsa mwadzidzidzi ndikukwawa mpaka kumapeto. Chifukwa chake musamvere gulu. Sungani mayendedwe anu.
Cholakwika china ndikumaliza koyambirira. Ndiye kuti, mtunda wa makilomita 5 mtunda, nthawi zina zimachitika kwa othamanga. Kuti pali zochepa zomwe zatsala kuti muthamange ndipo muyenera kuyamba kuthamanga mwachangu. Ngati mayendedwewa sakulungamitsidwa ndi dziko lenileni, koma amangokhalira kupirira, ndiye kuti mutha kuyendetsa nokha kumalo oterewa. Zomwe zitatha 2-3 km zimangokupangitsani kuyenda, kapena kuchepetsa kuthamanga kwanu pang'ono. Zotsatira zake, kuchulukitsa pamakilomitawa sikulipiritsa kumira pamzere womaliza. Chifukwa chake, yambani kufulumizitsa mwina pokhapokha mutazindikira kuti mayendedwe omwe mukuthamanga ndi ochepa kwambiri kwa inu, ndipo cholakwikacho chinali pakuwerengera kolakwika. Kapena palibe mtunda wopitilira 2 kilomita kuti mutsirize.
Kuti kukonzekera kwanu mtunda wamakilomita 10 kukhale kothandiza, muyenera kuchita nawo pulogalamu yophunzitsidwa bwino. Polemekeza tchuthi cha Chaka Chatsopano mu malo osungira mapulogalamu 40% DISCOUNT, pitani mukasinthe zotsatira zanu: http://mg.scfoton.ru/
