Cross 3 km: iziqondiso

Phambili lezemidlalo, futhi nje abantu asebenzayo, 3 km kuyinsakavukela - wezempi, amanyuvesi kanye nezikole - kuphi kukhona. Ngo ithrekhi futhi ensimini abasubathi - amakhosi ezemidlalo qhaqha ibanga nge angenakuyicabanga evamile izinga womuntu. Kodwa lapho abantu ngokwabo ukuzigaxa ukugijima, esikhathini esithile kunomuzwa bokuthi ayikho into engenakwenzeka, futhi yimuphi umphumela, imizamo ethile, kungenzeka ukuba sifinyelele. Kulesi sihloko, sizogxila ibanga egijima amakhilomitha amathathu, isikhathi lapho kuyalinqoba umsubathi abalandeli, kanye sendlela ukuze zithole imiphumela emihle.

Amazinga ukusebenzisa 3 km ngabesifazane athletics

Akhethwe Master of Sports siphela ibanga kwamamitha ayizinkulungwane ezintathu eziyisishiyagalombili kanye imizuzu nengxenye, inkosi ezemidlalo - imizuzu eyisishiyagalombili kanye imizuzwana emihlanu, futhi-class emhlabeni umsubathi - imizuzu eyisikhombisa namasekhondi amahlanu nambili.

Izinkambiso ebaleka 3 km ngabesifazane athletics

Akhethwe Master ezemidlalo phakathi kwabesifazane siphela ibanga kwamamitha ayizinkulungwane ezintathu zokuqala imizuzu ayisishiyagalolunye amahlanu nane imizuzwana, inkosi ezemidlalo - imizuzu ayisishiyagalolunye namasekhondi nanhlanu, futhi inkosi yezemidlalo ka class - imizuzu eyisishiyagalombili namasekhondi amahlanu nanhlanu.

amazinga TRP zabesilisa

Ukuze uthole ibheji athandwayo, indoda kufanele ugijime wesi- 3 km, amazinga zazo ithuthukiswe okusekelwe yobudala:

TRP: amazinga for impilo yabesifazane nezingane emsebenzini 2 km

Ukuze abesifazane nezingane ezingenacala kuleli TRP inikeza incazelo isikhathi ibanga ezincane, amakhilomitha amabili kude.

Izinkomba abesifazane ezilandelayo:

Izinkomba 2 km izingane:

Indlela ukugijima TRP: kuyinsakavukela

Uma kubekwe ukudlula TRP iziqondiso 3km noma 2 km isithonjana igolide, kudingeka alungiselele lokuthi ukugijima njalo babe. Phela, ukusebenza high bungatholakala abasubathi oqeqeshiwe kuphela abangenalo imikhuba emibi.

Ngakho ukuze uthole miphumela, kubalulekile ukuqeqesha nokuthuthukisa isivinini, amandla aerobic futhi ufunde ukusebenzisa kahle i-oksijini.

Okokuqala udinga ukuqeda isisindo okweqile. Kuvame bazitshela ukuthi nge egijima aphumelele ngokwalo, kodwa kuyasiza ukwazi ukuthi ukukhuluphala ngokweqile iyoba umthwalo ngokweqile ku emalungeni esimiso senhliziyo nemithambo yegazi, futhi ngenxa yalokho ukuncipha kungcono ukwenza ngaphambi egijima. Phela, bantu ukuba ikhuluphale, laqala ukwenza athletics, nje angabulala emadolweni.

Okulandelayo, kufanele ucabange lokukhuthazela. Ngaphandle kwayo, km 3 ukusebenzisa amazinga nangaphezulu akunakwenzeka ukucabanga. Futhi lokhu kuzodinga cardio, ukuthi uyolungisa wonke amandla akho imali.

abaqeqeshi Special kungasiza lapha. Uma uthanda ukuya ejimini khona, ungakwazi esikhundleni salo okujikeleza ngokuvamile zama nikhomba sedentary.

Umthetho wesithathu ukusebenzisa ngempumelelo iwukuba nomkhuba wokuqamba ukuphefumula kahle. Lokhu kuzosiza ukusebenzisa ibanga naleyo ayisebenzisayo okungenani zamandla.

Ukubhema, yebo, kungcono ukuyeka ngokuphelele. Lokhu selinqunyiwe wathi eziningi. Kwenza akukho mqondo ukuphinda. Nje khumbula ukuthi ukubhema egijima nje engahambelani.

Uhlelo: ukusuka kokulula kuya kokulukhuni

Qala nigijima ezinengqondo entry level - okungukuthi, katsatfu ngeliviki ukusebenzisa 3 km, amazinga bona uma akudingekile ukusetha. Umgomo lapha ukuthuthukisa amakhono ayisisekelo niwalethe ukuphelela. Phinda le kumele ibe phakathi amasonto ayisithupha ayishumi, kuye ngokuthi umphumela. Iterates wokuqala amakhilomitha amahlanu ijubane ngosuku lwesibili - ikhilomitha elilodwa e izindlela ezintathu, futhi ngosuku lwesithathu - amakhilomitha amahlanu nje kude.

Uhlelo Okulandelayo ukwandisa mileage. Kulelizinga kungcono ukuze ungeze ebaleka elifudumele-up, futhi ngemva kwakhe ukwenza kuphole futhi elula. Ngosuku lokuqala iyabhuduleka amakhilomitha ayisikhombisa ukuba ijubane, kwesibili - kwi ikhilomitha elilodwa e izindlela ezintathu, futhi ngosuku lwesithathu - amasethi amamitha angamakhulu amahlanu nesishiyagalombili.

Sekuzoba wokuthi imiphumela 3 km TRP neziqondiso selizofinyelelwa. Lokhu kuzosiza ezingeni elilandelayo ukuqeqeshwa. Njengomthetho, kuba nzima kakhulu. Mileage is ukhulise, kodwa umthwalo nge kushintshana umfutho high and low. Running ayimi izinguquko squats futhi egijima futhi. Layisha lapha lenziwe laba likhulu. Ngosuku lokuqala iye ngaphezu kwalo lonke okufanayo amakhilomitha ayisikhombisa ukuba ijubane ngosuku lwesibili - ikhilomitha elilodwa esheshisa nalo lonke imizuzwana amane nje, ngosuku lwesithathu - eziphindaphindiwe eziyisithupha emayela nge kushintshana izinyathelo ezisheshayo imizuzwana ezingamashumi Ngosuku lwesine - ezinikezwa ezintathu ikhilomitha elilodwa phakathi okwakwenza amathathu Hlala-ups.

uhlelo esiphezulu

Ukuze ulungise umphumela zonke ukuqeqeshwa langaphambilini, ukunakekelwa okukhethekile kufanele zikhokhelwe yokutakula kuzo.

Akubalulekile ukuba umthwalo nokwanda okwengeziwe. Engingakusho nje ukwenza zonke izivivinyo kahle futhi njalo. Amandla Akumelwe ukwanda noma ukwehla. Kulesi sigaba, lanikeza ekusebenziseni kahle kusiza ashise amanoni ngokuthi Burpoe. It kwandisa amandla, ngakho 3 km kwezinkambiso nje kuphela babe kungenzeka kodwa futhi khathizwe omusha umgijimi.

Technique umzimba ukubulawa simiswe ngalendlela lelandzelako: e ehlezi ume phambi izintende kukhona phansi. Ngemva kwalokho kudingeka gxuma izinyawo zakho emuva ukuze izindlu itholakala kokubili ngesikhathi push-ups. Ngokulandelayo, enze push-ups. Ngaphandle kokwenza noma isiphi phumula, kumelwe sibuyele emuva phakathi isikhundla ezimfushane. Ekupheleni udinga ukugxuma njengoba eliphezulu ngangokunokwenzeka welulele izandla zakhe phezulu.

A ukugijima kulesi sigaba zimi kanje: Ngosuku lokuqala iyabhuduleka amakhilomitha amahlanu kuya ijubane, bese wenza amahlanu Burpoe; Ngosuku lwesibili ku izindlela ezintathu okudingeka ukusebenzisa ikhilomitha elilodwa ngokushesha ngangokunokwenzeka abenze phakathi amane Hlala-ups; ngosuku lwesithathu iyabhuduleka izikhathi eziyisishiyagalombili ibanga kwamamitha angamakhulu amane kanye eziyishumi Burpoe ekupheleni; ngosuku lwesihlanu e ezinikezwa ezintathu okufanele sigijime nawo ikhilomitha elilodwa, esikhathini esincane phakathi kwawo ukuba uhambe usheshe amasekhondi amane.

Running kwezemidlalo

Running kwezemidlalo akaconsi. Imincintiswano kuso usuqalile njengoba Ekuqaleni kwekhulu weshumi nambili. Kusukela ngaleso sikhathi, abantu babefaka ezingasho amarekhodi entsha. Futhi lendlela uyaqhubeka namuhla.

Ukuze agcwalise iziqondiso ebaleka 3 km, 5, 10 nokunye futhi babe okuyinhloko umsubathi ezahlukweni neminyaka kokuzama ukuqeqeshwa zingawuhawukeli yena. Ukuza imiphumela abakhaliphile kanye nezinye izinhlobo, zemidlalo kakade seziqalile ebuntwaneni. Ngezinye izikhathi uma iqala ngamadijithi kungaba kanjani Shuttle run, ibanga-1 km, 3 km (uthola esikoleni), nekutsi thishela usebente, eqaphela idatha kakhulu wengane, likhuthaza abazali ukuba umthume ezemidlalo. Khona-ke, uma indoda kancane ngeke neze nginenhliziyo futhi bakwazi ukubhekana nokuhlupheka, kanye ezwa ingoma yabo kazwelonke, okuyinto kuzodlalwa ngaye.