Kandachime 3 Km: malangizo

Mu akatswiri masewera, ndipo basi yogwira anthu, 3 Km ponseponse - mu ankhondo, mayunivesite ndi masukulu - paliponse pali. Mu njirayo ndi munda othamanga - ambuye wa masewera kupyola mtunda ndi zodabwitsa kwa munthu wabwinobwino mlingo anthu. Koma pamene anthu amakhala nawo kuthamanga pa inayake pali kumverera kuti palibe chosatheka, ndi zotsatira, khama ena, n'zotheka kuti apindule. M'nkhaniyi, tiona mtunda akuthamanga makilomita atatu, nthawi imene chililaka ndi othamanga ndi mafani komanso mmene iyende bwino.

Mfundo athamangadi 3 Km amai zamijaha

Obatizidwa Mwini Sports akuthamanga mtunda wa mamita zikwi zitatu mu eyiti ndi mphindi theka, mbuye wa masewera - mphindi zisanu ndi zitatu ndi masekondi asanu, ndipo dziko kalasi wothamanga - mphindi zisanu ndi ziwiri ndi masekondi makumi awiri.

Mchikhalidwe kuthawa chifukwa 3 Km amai zamijaha

Obatizidwa Master wa masewera mwa akazi akuthamanga mtunda wa mamita zikwi zitatu mu mphindi zisanu ndi zinayi woyamba makumi anayi masekondi, mbuye wa masewera - mphindi zisanu ndi zinayi ndi masekondi khumi ndi zisanu, ndi mbuye wa masewera a kalasi lonse - mphindi zisanu ndi zitatu ndi masekondi makumi asanu.

Amuna miyezo TRP

Kuti baji aziti iyeyu n'ngwabwino, munthuyo ayenera kuthamanga mtanda 3 Km, mfundo zomwe amakonzedwa zochokera zaka:

TRP: miyezo akazi ndi ana pa 2 Km

Akazi ndi ana TRP amatipatsa mfundo kwa kanthawi ndi mtunda aang'ono, makilomita awiri.

Indicators akazi zotsatirazi:

Indicators 2 Km ana:

Kachitidwe ndi TRP: ponseponse

Ngati munafuna pochitika TRP malamulo 3km kapena 2 Km pa chizindikiro cha golide, muyenera kukonzekera chakuti kuthamanga nthawi ndi nthawi. Ndipotu, mkulu ntchito chingapezeke yekha ophunzitsidwa othamanga amene alibe makhalidwe oipa.

Kotero kuti chifukwa zimenezi, m'pofunika kuphunzitsa ndi kukhala liwiro, mphamvu aerobic ndi kuphunzira kugwiritsa ntchito mulingo woyenera wa oxygen.

Choyamba muyenera kuchotsa kulemera owonjezera. Nthawi ankaganiza kuti ndi kuthamanga bwino palokha, koma ndi zothandiza kudziwa kuti kukhala onenepa adzakhala kwambiri katundu pa mfundo ndi dongosolo mtima, ndipo chifukwa chake kuonda ndi bwino kuchita pamaso akuthamanga. Ndipotu anthu mafuta, anayamba kuchita masewera othamanga, basi kupha maondo anu.

Kenako, muyenera kuganiza za kupirira. Popanda izo, 3 Km mfundo kuthamanga ndi pamwamba sikutheka kulingalira. Ndipo izi Pakufunika cardio, kuti adzalungamitsa ndalama mphamvu zanu.

aphunzitsi Special angathandize pano. Ngati mukufuna kupita kumalo ochitira masewera a kumeneko, mukhoza m'malo ndi kupalasa njinga ndi zambiri amayesetsa kuti moyo wongokhala.

Lamulo lachitatu bwino kuthamanga ndi kukhala ndi chizolowezi kupuma moyenera. Izi zidzathandiza kuthamanga mtunda ndi ndalama zosachepera mphamvu.

Kusuta, ndithudi, ndi bwino kupereka palimodzi. Izi kale olembedwa nati kwambiri. Iwo safuna m'lingaliro kubwereza. Monga kukumbukira kuti kusuta ndi kuthamanga chabe atakwatirana.

Program: kuchokera ku zocholoŵana

Yambani akuthamanga ndi wololera mlingo kulowa - ndicho, katatu pa mlungu kuthamanga 3 Km, mfundo okha pa malo omwewo sikuthandiza. cholinga apa ndi luso lenileni ndi kuwabweretsa ku ungwiro. Bwerezani izi zikuyenera kukhala mu masabata asanu ndi khumi, malingana ndi zotsatira zake. Iterates woyamba makilomita asanu a liwiro pa tsiku lachiwiri - kilometre wina mu njira zitatu, ndipo pa tsiku lachitatu - makilomita asanu kutali.

Pulogalamu zotsatirazi kuti akule mtunda. Pa mlingo izo m'pofunika kuti awonjezere zochangamutsa pake, ndipo pambuyo pake kuchita ukhale pansi ndi Tambasula. Tsiku loyamba ikamadutsidwa makilomita asanu ndi liwiro la, wachiwiri - pa kilometre wina mu njira zitatu, ndipo pa tsiku lachitatu - waika eyiti mamita mazana asanu.

Posachedwapa kumva kuti zotsatira za malamulo 3 Km TRP ali pafupi anafika. Izi zingathandize mlingo lotsatira maphunziro. Monga ulamuliro, ndi zovuta kwambiri. Mtunda si kuchuluka, koma katundu ndi alternating mkulu ndi otsika kwambiri. Akuthamanga yosayima kusintha anyonyomala ndi kuthamanga kachiwiri. Katundu apa maximized. Tsiku loyamba kupita pa yemweyo makilomita onse asanu ndi liwiro pa tsiku lachiwiri - kilometre wina mofulumira ndi enawo masekondi makumi basi, tsiku lachitatu - akubwereza sikisi imodzi ndi alternating masitepe mwamsanga masekondi makumi anai ndi tsiku lachinayi - kubwereza atatu a kilometre wina pakati pa amene anapanga makumi atatu ayenela kukhala akuluakulu.

pulogalamu pazipita

Kukonza chifukwa cha maphunziro m'mbuyomo, mwapadera ayenera linaperekedwa kwa kuchira kwa iwo.

Sikuti kuonjezera katundu zina. Wokwanira kuchita Zochita onse efficiently ndi nthawi zonse. The mwamphamvu ayenera ngakhale kuchuluka kapena kuchepa. Pa nthawi imeneyi, unafotokoza zolimbitsa thupi mwangwiro amathandiza kuwotcha mafuta wotchedwa Burpoe. Komanso kumawonjezera mphamvu, choncho malamulo 3 Km osati kukhala zotheka komanso kutsegula M'maso watsopano wothamanga lapansi.

Njira Zochita kuphedwa ndi motere: mu atakhala malo kutsogolo ya kanjedza ndi pansi. Pambuyo kuti muyenera kudumpha mapazi anu kumbuyo kuti nyumba ili awiriwa nthawi ya Kankhani akuluakulu. Kenako, kuchita Kankhani akuluakulu. Asapanikize chete kwa aliyense, inu muyenera kupita ku malo squat. Kumapeto muyenera kulumpha mmwamba monga mkulu monga zotheka ndi kutambasula manja ake mmwamba.

kuthamanga A panthawi imeneyi ndi izi: tsiku loyamba ikamadutsidwa makilomita asanu ndi liwiro, ndiyeno anapanga makumi asanu Burpoe; tsiku lachiwiri mu njira zitatu muyenera kuthamanga kilometre wina mwamsanga kupanga pakati makumi KUKHALA akuluakulu; pa tsiku lachitatu ikamadutsidwa maulendo asanu ndi atatu mtunda wa mamita mazana anayi khumi Burpoe pa mapeto; pa tsiku lachisanu ndi kubwereza atatu funika kuthamanga kilometre wina, mu nthawi yochepa pakati pawo kuyenda mofulumira masekondi makumi anai.

Akuthamanga zamijaha

Akuthamanga pa masewera othamanga ali ndi malo apadera. Mpikisano pa izo ayamba pofika m'zaka za m'ma akhumi. Kuyambira pamenepo, anthu kuika koposa timva latsopano. Ndipo njira imeneyi lero.

Kukwaniritsa malamulo kuthawa chifukwa 3 Km, 5, 10 ndi zina zotero ndi kukhala katswiri wothamanga amaganiziranso zaka yotopetsa maphunziro, yosalekerera yekha. Kubwera zotsatira waluntha, komanso mitundu ina, zinthu zamasewera kale kuyambira paubwana. Nthawi zina zikuyamba ndi adzalekeranji yoyenda mothamanga, mtunda wa makilomita 1, 3 Km (ponseponse mu sukulu), ndipo aphunzitsi anaona deta kwambiri mwana, limalimbikitsa makolo kuti amutume kwa masewerawo. Ndiye, ngati munthu wamng'ono adzakhala ndithu amphamvu wofuna ndi ndinapirira, iye kamodzi anamva nyimbo ya mtundu wawo, zimene idzaseweredwe kwa iye.