Ehe, Unogona Kudzidzisa Kwehafu-Marathon muMavhiki matanhatu!

Zvemukati

• Ongororo ye

Kana iwe uri mumhanyi ane ruzivo akasununguka kumhanya mamaira matanhatu kana kupfuura (uye uine maviri hafu-marathons pasi pebhandi rako kare), chirongwa ichi ndechako. Yakagadzirirwa vanhu vari kuyedza kuvandudza nguva yavo yehafu-marathon, kunyangwe iwe uchingova nemavhiki matanhatu ekudzidzisa.

5K Pace Kupindirana Mhanya: Warm up ne10 kusvika 15-mineti-nyore kumhanya. Mhanya iyo yakatarwa nhamba yezvikamu inoteverwa neinoenderana inozorora nguva (RI). Kupora pasi nemaminetsi gumi-nyore kumhanya.

Chikomo Chinodzokorora: Warm up ne10 kusvika 15-mineti-nyore kumhanya. Mhanya uchikwira chikomo (inenge 6 muzana inorerekera pane inotsika) kwemasekonzi makumi mapfumbamwe panguva yakaoma (80 kusvika 90 muzana max kuedza). Jog kana kufamba uchidzika. Kupora pasi nemaminetsi gumi-nyore kumhanya.

Tempo Run: Warm up ne10 kusvika 15-mineti-nyore kumhanya. Mhanya iyo yakapihwa nguva pane 10K kumhanya. Kupora pasi nemaminetsi gumi-nyore kumhanya.

CP: Mafambiro Ekukurukurirana. Mhanyai nhanho iri nyore uko iwe waizokwanisa kubata hurukuro.

Muchinjikwa Chitima: 30 kusvika kumaminetsi makumi mashanu ekurovedza muviri kunze kwekumhanya, kureva kuchovha bhasikoro, kushambira, elliptical, kukwira masitepisi, kana kukwasva.

Simba Kudzidzisa: Pedzisa maseketi anotevera eiyo yakazara-muviri simba kusimbisa muviri.

Dunhu 1: Pedzisa katatu kuburikidza, wozoenda kudunhu rinotevera.

Squats: 12-15 reps (bodyweight kana kuyerwa zvichienderana nehutano hwehutano)

Pushups: 15-20 reps

Kumira Mitsara: 15-20 reps

Plank: 30 masekondi

Dunhu 2: Pedzisa katatu kusvika.

Kufamba Lunges: 20 reps (huremu hwemuviri kana huremu zvichienderana nehuwandu hwekusimba)

Dhonza-Ups: 12-15 reps (uremu hwemuviri kana kubatsirwa zvichienderana nehutano hwehutano)

Medicine Ball Reverse Woodchops: 12-15 inodzosera yega nzira

Side Plank: 30 masekondi rimwe divi

Rimwe-Gumbo Rega: 15 reps

Dhawunirodha iyo 6-vhiki hafu-marathon yekudzidzisa chirongwa pano

Ongororo ye