Ukubaleka uqeqesho -5 ne-10 km kwiiveki ezi-5
Umxholo
- Qhuba i-5 km kwiiveki ezi-5
- Qhuba i-10 km kwiiveki ezi-5
- Ungakukhawulezisa njani ukuxhathisa
- Ungazikhetha njani izihlangu ezifanelekileyo
Ukuqala umdyarho ngokubaleka imigama emifutshane kubalulekile ukuba umzimba uziqhelanise nesingqisho esitsha kwaye ufumane ukuxhathisa ngaphandle kokufumana umthwalo ongaphaya kwaye ungonzakalanga, kwaye kubalulekile ukwenza uqeqesho lokuxhathisa ukomeleza izihlunu, ezinje ngoqeqesho lobunzima.
Ke, eyona nto ifanelekileyo kukuqala ngokuhamba ukukhanya okuhambisa ezinye iindlela ezikhawulezayo okanye iminxeba ye-prank, uhlala ukhumbula ukufudumeza kwaye wolule umzimba wonke ngaphambi kokuqala uqeqesho, njengoko oku kulungiselela izihlunu kunye neethenda zokumelana nomsebenzi womzimba.
Unonophelo ekufuneka silwenzile xa siqala umsebenzi kukuphindaphindwa konzakala koxinzelelo, ke kubaluleke kakhulu ukuba sisebenzele ukomeleza amathanga, iingcambu kunye namalungu aphezulu, ukongeza ekomelezeni amalungu aya kwandisa izihlunu ezinobunzima kwaye ngaloo ndlela kuncitshiswe okungafunekiyo ukungagungqi
Qhuba i-5 km kwiiveki ezi-5
Le theyibhile ilandelayo ibonisa ukuba uqeqesho kufuneka luguquke njani ukuze luqhube i-5 km.
| Isibini | Isine | uLwesihlanu | |
| Iveki 1 | I-15 min uhamba + i-10 min trot + i-5 yemizuzu yokuhamba | Phinda amaxesha ama-8: i-5 min uhamba + i-2 min ukukhanya ukukhanya + i-2 min uhambahamba | Phinda amaxesha ama-5: i-10 min uhamba + i-5 min trot + i-2 yemizuzu yokuhamba |
| Iveki yesi-2 | Imizuzu emi-5 yokubaleka ukukhanya + emi-5 yokuphindaphindwa: 5 imizuzu yokubaleka ukukhanya + 1 imin yokuhamba | Imizuzu eyi-10 yokubaleka ukukhanya + emi-5 yokuphindaphinda: I-3 yemizuzu yokubaleka yokumodareyitha + 1 imin ukuhamba | I-5 min uhamba + i-20 min ukukhanya ukukhanya |
| Iveki yesi-3 | Imizuzu emi-5 yokuhamba kancinci + eyi-25 yemizuzu yokubaleka | Ukuhamba kwemizuzu emi-5 + ukuphindaphinda okungu-5: 1 imizuzu yokubaleka yokumodareyitha + 2 min ukukhanya kokubaleka; Ukugqiba nge-15 min trot | I-10 min uhamba + i-30 min ngokuhamba ngokuphakathi |
| Iveki 4 | Imizuzu emi-5 yokubaleka ukukhanya + eyi-30 yemizuzu yokubaleka | Imizuzu eyi-10 yokubaleka ukukhanya + yokuphindaphindwa kwe-4: 2 yemizuzu yokubaleka ngamandla + i-3 yemizuzu yokubaleka; Ukugqiba nge-15 min trot | Imizuzu emi-5 ukuhamba + i-30 min ngokuhamba ngokuphakathi |
| Iveki yesi-5 | Imizuzu emi-5 yokubaleka + i-30 min ngokubaleka ngokulingeneyo | I-10 min trot + 6 ukuphindaphinda kwe: 3 min yokubaleka ngamandla + 2 min ukukhanya kokubaleka; Ukugqiba nge-5 min ukuhamba | Qhuba i-5 km |
Kuqhelekile ekuqaleni koqeqesho ukuziva iintlungu kwicala lesisu, ekwabizwa ngokuba yintlungu ye-esile okanye iintlungu kwi-fagot, kuba ibonakala ngenxa yokungabikho kokuxhathisa komzimba kunye nokusilela kwesingqisho ekuphefumlweni. Jonga indlela yokugcina ukuphefumla ngokuchanekileyo apha.
Qhuba i-10 km kwiiveki ezi-5
Ukuqala uqeqesho lokubaleka i-10 km, kubalulekile ukwenza ubuncinci imizuzu engama-30 yokubaleka ama-3 ukuya kuma-4 ngeveki, njengoko umzimba sele uxhathisile kwaye izihlunu zomelele ukumelana nokwenzakala.
| Isibini | Isine | uLwesihlanu | |
| Iveki 1 | I-10 min trot + 4 ukuphindaphinda kwe: 3 min ukuhamba ngokulinganayo + 2 min ukukhanya ukuhamba; Ukugqiba nge-10 min trot | I-10 min trot + 4 ukuphindaphinda kwe: 7 min ukuhamba ngokulinganayo + 3 min ukukhanya ukuhamba; Ukugqiba nge-10 min trot | I-10 min trot + 4 ukuphindaphinda kwe: 7 min ukuhamba ngokulinganayo + 3 min ukukhanya ukuhamba; Ukugqiba nge-10 min trot |
| Iveki yesi-2 | I-10 min trot + 3 ukuphindaphinda kwe: 5 min ukuhamba ngokulinganayo + 2 min ukukhanya ukuhamba; Ukugqiba nge-10 min trot | I-10 min trot + 3 ukuphindaphinda kwe: 10 min ukukhanya ubaleka + 3 min ukukhanya ukuhamba; Phelisa nge: 10 min trot | I-10 min trot + 2 ukuphindaphinda kwe: 25 min ukukhanya ubaleka + 3 min ukuhamba |
| Iveki yesi-3 | I-10 min trot + 3 ukuphindaphinda kwe: 10 min ukuhamba ngokulinganayo + 2 min ukukhanya ukuhamba; Ukugqiba nge-10 min trot | I-10 min trot + 2 ukuphindaphinda kwe: 12 min ukukhanya ubaleka + 2 min ukukhanya ukuhamba | Ukuphindwa kabini kwe-30: ukukhanya kwemizuzu engama-30 + ukuhamba ngemizuzu emi-3 |
| Iveki 4 | I-10 min trot + 4 ukuphindaphinda: i-10 min ukuhamba ngokulinganayo + 2 min ukukhanya ukuhamba; Ukugqiba nge-10 min trot | I-10 min trot + 2 ukuphindaphinda kwe: 12 min ukuhamba ngokulinganayo + 2 min ukukhanya ukuhamba | Imizuzu engama-50 yokubaleka ukukhanya |
| Iveki yesi-5 | I-10 min trot + 5 ukuphindaphinda kwe: 3 min ukuhamba ngokulinganayo + 2 min ukukhanya ukuhamba; Ukugqiba nge-10 min trot | I-30/40 min ukukhanya kokubaleka | Qhuba i-10 km |
Nokuba ukudinwa akuveli kwaye nomsebenzi awugugi umzimba, kubalulekile ukuhlonipha isantya soqeqesho ukunqanda ukwenzakala kwezihlunu nasemadolweni, njengoko ukonyuka okuqhubekayo kwesantya komeleza kwaye kwandisa ukuxhathisa komzimba.
Ukuba sele uyifezekisile injongo yakho, jonga ngoku indlela yokulungiselela ukubaleka i-15 km apha.
Ungakukhawulezisa njani ukuxhathisa
Ukukhawulezisa ukuzuza kwamandla kunye nonyamezelo, kubalulekile ukubandakanya ukwanda kwikhosi yoqeqesho, kunye nokuphucula imeko yomzimba kunye nokukhawulezisa ukubuyiswa kwezihlunu, kubalulekile ukuba utshintshe ukukhanya kokusebenza ngexesha lomzimba.
Ukongeza, ukutshintshela phakathi kokuhamba nokuhamba nako kuyasebenza ukwenza ukutshisa kweekhalori kunye nokunceda ukunciphisa umzimba. Nantsi indlela yokwenza umsebenzi wokutshisa amanqatha.
Ungazikhetha njani izihlangu ezifanelekileyo
Ukukhetha izihlangu ezifanelekileyo zokubaleka kubalulekile ukuba wazi uhlobo lomgama onawo. Ukuba unyawo luchukumisa umhlaba ngendlela ethe tye, umtya awuthathi cala, kodwa ukuba unyawo luchukumisa umhlaba ngakumbi ngaphakathi, umtya ubhengeziwe, kwaye ukuba ungaphandle, umtya uphakanyisiwe.
Kukho iiteki ezithile kuhlobo ngalunye lwamanqwanqwa, njengoko zinceda ukulungisa imeko yonyawo, ngaphandle koko kubalulekile ukuvavanya ubunzima beziteki, intuthuzelo nokuba ayinamanzi na, ingakumbi kubantu abaqhele ukubaleka iimeko ezifumileyo okanye emvuleni. Jonga ukuba ungalwazi njani uhlobo lwamanqwanqwa ukukhetha izihlangu ezilungileyo apha.
Ukuba uva iintlungu kunye nokungonwabi ngexesha loqeqesho, jonga izizathu ezi-6 eziphambili zentlungu ekusebenzeni.
Bukela iingcebiso zikaTatiana Zanin zokufumana iresiphi yesotonic eyenziweyo enkulu yokunyusa uqeqesho lwakho:
Ukukhetha Komhleli
Ukophuka kwesandla sokwaphuka - emva kononophelo
