Ngati simuli oyenerera, kuyenda kungakhale maphunziro okwanira kuti mukweze msinkhu wanu wolimbitsa thupi. … Izi zikuchokera pa lingaliro lakuti kuyenda ndikothandiza kwambiri kuposa kuthamanga kufika pa liwiro la 13-14 min/mile (7:30-8:00 min/km) . Chifukwa chake kuthamanga pang'onopang'ono kuposa 14 min/mile (8:40 min/km) mayendedwe sichibala zipatso; kuli bwino muziyenda.
Hereof, Kodi 12 kph pa treadmill mwachangu? Mukasaka chopondapo, mudzafuna liwiro lalikulu la pa 10 - 12 km / h. Mapeto apamwamba akhoza kukhala ochulukirapo pazosowa zanu, koma zimatengera zolinga zanu. Kupondaponda kwa 12 kph kudzakhala kokwanira kwa woyambitsa wofunitsitsa.
Kodi mayendedwe abwino a km ndi chiyani? Ngati mukukonzekera kuthamanga 5K, 10K, half-marathon, kapena marathon, nazi nthawi zambiri pa mile.
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Liwiro ndi mtunda.
kugonana | Mpikisano wothamanga | Avereji ya ma kilomita (1.6 km) |
---|---|---|
wamkazi | Makilomita 5 (3.1 mi) | 12:11:10 |
mwamuna | Makilomita 10 (6.2 mi) | 8:41:43 |
wamkazi | Makilomita 10 (6.2 mi) | 10:02:05 |
mwamuna | half marathon (13.1 mi) | 9:38:59 |
Kuwonjeza Kodi kuthamanga kopepuka kumathamanga bwanji? Ambiri, avareji liwiro kuthamanga ndi 4 mpaka 6 mph.
Zimatenga nthawi yayitali bwanji kuthamanga 5K? Othamanga ambiri amamaliza 5K mkati 30 kwa maminiti 40, ndipo othamanga ambiri amakhutira ndi nthawi yawo ngati ili mozungulira. Woyenda wamba amaliza 5K mphindi 45 mpaka 60.
Kodi ndithamangire bwanji 5k kwa msinkhu wanga?
Othamanga ambiri amamaliza 5K mu mphindi 30 mpaka 40, ndipo othamanga ambiri amakhutira ndi nthawi yawo ngati ili pafupi ndi chizindikiro ichi.
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Avereji potengera zaka komanso kugonana.
msinkhu | Men | Women |
---|---|---|
25 ku 29 | 31:09 | 36:16 |
30 kuti 34 | 31:27 | 38:41 |
35 kuti 39 | 33:44 | 37:21 |
40 kuti 44 | 32:26 | 38:26 |
• Oga 9, 2019
Kodi kuthamanga 7 km pa ola kuli bwino? Anthu othamanga kwambiri ankathamanga kwambiri liwiro la makilomita 7 pa sabata kwa maola oposa anayi pa sabata. … kuthamanga kangapo pa sabata pa mayendedwe apakati ndi njira yabwino. Chilichonse sichofunikira, chingakhale chovulaza. ”
Kodi 20 km pa ola imathamanga? Kodi mtunda wa makilomita 20 pa ola umayenda bwanji? M'mawu ena, 20 makilomita pa ola ndi 0.83 kuwirikiza liwiro la Bull, ndipo liwiro la Bull ndi 1.2 kuchulukitsa kuchuluka kwake. Gulu la Encierro lapachaka ku Pamplona, Spain limathamanga pa liwiro la 24 kph.
Kodi ndiyenera kuthamanga makilomita angati pa sabata kuti ndikhale wathanzi?
akuthamanga pakati pa 15 ndi 20 miles (24.1 ndi 32.2 kilomita) sabata ndi malo okoma kuti mukhale ndi moyo wathanzi. Kuthamanga ndi njira yabwino yochitira masewera olimbitsa thupi mwaulere yomwe siyimayendera limodzi ndi gulu.
Komanso Kodi kuthamanga 1 km mu mphindi 7 kuli bwino? Ndikanati 7:11 km mayendedwe ndi kuthamanga kwapang'onopang'ono kokhazikika. Yesetsani kuthamanga 6:30 kwa kilomita imodzi, ndiyeno 6:00. Komanso pangani maulendo anu osiyanasiyana ngati mukufuna kusintha. Stamina imapangidwa makamaka ndi nthawi ndi mapazi.
Kodi mayendedwe abwino othamanga 3 km ndi ati?
Mphindi 12-14 ndi nthawi yabwino yolimbitsa thupi ndipo amakulowetsani pamasewera osangalatsa komanso ma triathlons. Thupi lanu ndilokwanira kwambiri mumtundu uwu.
Kodi ndikwabwino kuthamanga 8km tsiku lililonse? Inu mukhoza ndithudi kuthamanga 8km patsiku - anthu ambiri amatha kutero. Pa liwiro "loyenera" lomwe limangokhala 1/2 ora mpaka mphindi 45 patsiku. Osati zochuluka konse. Kutengera kuchuluka komwe mukuyenda pakadali pano, muyenera kugwira ntchito mpaka pamenepo, nenani powonjezera 1/2 mailo kapena mailo 1 masiku angapo.
N’chifukwa chiyani kuthamanga kuli kolimba?
Ngati kuthamanga kumakhala kovuta nthawi zonse, akatswiri ambiri amavomereza kuti mwina ndi choncho chifukwa mukuchita mochuluka, posachedwa kwambiri. Kafukufuku akuwonetsa kuti thupi lanu "limagunda khoma" likatha nkhokwe za glycogen mu minofu ndi chiwindi, zomwe zimabweretsa kutopa komanso kuchepa mphamvu.
Kodi kuthamanga 3 km kuli bwino?
Nthawi yabwino kwambiri kwa wina yemwe wayamba ulendo wothamanga, ngakhale ndimathamange masiku ena kapena kawiri pa sabata, ndimatha kuyenda 3km mu mphindi 24 kotero ndizabwino kwa munthu wamba yemwe akuthamanga kuti akhalebe olimba.
Kodi ndi bwino kuthamanga 5K tsiku lililonse? Kuthamanga a 5K tsiku lililonse ikhoza kukhala njira yabwino yosinthira thanzi lanu la mtima, kulimbitsa ndi kusunga minofu yanu ndikudzisungabe bwino mukakhala kunyumba, bola ngati simukuyenda kumene. Kuphatikiza apo, mukaphatikizidwa ndi chakudya chopatsa thanzi, zimatha kukuthandizani kuti muchepetse kunenepa.
Kodi nthawi ya 5K yapamwamba ndi chiyani? Othamanga osankhika ndi akatswiri amayendetsa chilichonse kuyambira 21:00 mphindi mpaka pafupifupi 14:00 lathyathyathya.
Kodi ndinu oyenera ngati mutha kuthamanga 5K?
Kulimbitsa thupi kwanu komweko ndi gawo lalikulu pakudziwira ngati muyenera kuthamanga 5K popanda maphunziro. Ngati mumachita masewera olimbitsa thupi nthawi zonse ndipo mtima wanu uli bwino, muyenera kumasuka. …Oyamba kumene atha kumaliza mpikisano wa 5K pansi pa mphindi 30, kapena kuyandikira mphindi 40 pa liwiro locheperapo.
Kodi mayendedwe abwino a km ndi chiyani? Ngati ndinu woyamba mtheradi, 6:15 mphindi pa kilomita ndi zabwino! Mwachita bwino. LAMULO 2: Lamulo lina labwino ndiloti musayese kukweza liwiro ndi mtunda wanu nthawi yomweyo.
Kodi kuthamanga kwa 5K ndi kotani?
Kuthamanga kwa 5K ndi 3.1 miles. Musachite mantha ndi mtunda. Kuthamanga kwa 5K ndi mtunda waukulu kwa oyamba kumene. Mutha kukonzekera kuthamanga kwa 5K m'miyezi iwiri yokha.
Kodi nthawi yabwino yothamanga 20km ndi iti? Kwa amuna nthawi yothamanga theka la marathon ndi pafupifupi 1:10-1:30 mphindi, ndi kwa akazi mozungulira 1:20-1:40 -ndizopitilira 8mph!
Kodi 15km / h ikufulumira?
Ngati mungathe kuyenda 15 km ola limodzi, tikuyenda, ndiye liwiro labwino.
Kodi liwiro ndi kph zingati? Kuthamanga kwapakati kwa othamanga ambiri ndi 24 kmh (15 mph). Kuthamanga pa liwiro la 100m kukupatsani nthawi ya masekondi 14. Othamanga a Elite adzakhala akuthamanga mozungulira 26mph.