Tababarka socda - 5 iyo 10 km 5 toddobaad gudahood
Qanacsan
- 5 saacadood gudahood ku socod 5 km
- 10 kiilo mitir 5 todobaad gudahood
- Sida loo dedejiyo faa'iidada iska caabinta
- Sida loo doorto kabaha saxda ah
Bilaabida tartanka adoo orodyo masaafo gaaban waxay muhiim u tahay jirka inuu la qabsado laxanka cusub isla markaana helo iska caabin adigoon culeys badan saarin oo aan dhaawacyo soo gaarin, sidoo kale waxaa muhiim ah in la sameeyo tababar iska caabin ah si loo xoojiyo muruqyada, sida tababarka miisaanka.
Sidaa awgeed, ku habboonantu waa in lagu bilaabo socod socod khafiif ah oo beddela socodyo xawaare leh ama wicitaanno qaylo-dhaan ah, had iyo jeer xusuusnow in la diiriyo oo la kala bixiyo jidhka oo dhan si fiican ka hor inta aan la bilaabin tababarka, maaddaama tani ay diyaarineyso murqaha iyo jilicsanaanta si looga hortago dhaqdhaqaaqa jirka.
Daryeelka ay tahay inaan helno marka aan bilaabayo shaqo socodsiinta waa dhaawacyo soo noqnoqda oo soo noqnoqda, sidaas darteed aad ayey muhiim u tahay in laga shaqeeyo xoojinta bowdooyinka, xudunta iyo addimada sare, taas oo marka lagu daro xoojinta kala-goysyada ay kordhinayso muruqyada oo ay markaa yareyneyso waxyaabaha aan loo baahnayn dabacsanaanta
5 saacadood gudahood ku socod 5 km
Jadwalka soo socdaa wuxuu muujinayaa sida tababarku ugu xuubsiiban karo socod 5 km.
| Labaad | Afaraad | Jimcaha | |
| Toddobaadka 1 | 15 daqiiqo socod + 10 daqiiqo socod + 5 daqiiqo socod ah | Ku celi 8 jeer: 5 daqiiqo oo socod ah + 2 daqiiqo socod ah 2 daqiiqo + 2 daqiiqo socod ah | Ku celi 5 jeer: 10 daqiiqo socod + 5 min trot + 2 daqiiqo socod ah |
| Usbuuca 2 | 5 min light run + 5 ku celcelin ah: 5 daqiiqo socod socod + 1 daqiiqo socod ah | 10 min socod socod + 5 ku celcelis ah: 3 daqiiqo socod dhexdhexaad ah + 1 daqiiqo socod | 5 daqiiqo socod + 20 daqiiqo socod fudud ah |
| Usbuuca 3 | 5 daqiiqo socod fudud + 25 min socod socod ah | 5 daqiiqo socod + 5 ku celcelin ah: 1 daqiiqo socod dhexdhexaad ah + 2 daqiiqo socod fudud; Ku dhammee 15 min trot | 10 daqiiqo socod + 30 daqiiqo socod dhexdhexaad ah |
| Toddobaadka 4 | 5 daqiiqo socod fudud + 30 daqiiqo socod dhexdhexaad ah | 10 daqiiqo iftiin socod + 4 ku celcelin ah: 2 daqiiqo orod xoog leh + 3 daqiiqo socod fudud; Ku dhammee 15 min trot | 5 daqiiqo socod + 30 daqiiqo socod dhexdhexaad ah |
| Toddobaadka 5 | 5 daqiiqo orod + 30 daqiiqo orod dhexdhexaad ah | 10 min trot + 6 ku celcelin ah: 3 daqiiqo orod xoog leh + 2 daqiiqo orod fudud; Ku dhammee 5 daqiiqo socod ah | Orod 5 km |
Waa wax caadi ah bilowga tababbarka in laga dareemo xanuun dhinaca caloosha ah, oo sidoo kale loo yaqaan xanuunka dameerka ama xanuunka fagaagga, maxaa yeelay waxay u muuqataa sababo la xiriira iska caabin la'aanta jirka iyo la'aanta laxanka neefsashada. Eeg sida loo ilaaliyo neefsashada saxda ah halkan.
10 kiilo mitir 5 todobaad gudahood
Si aad u bilowdo tababbarka si aad u wado 10 km, waxaa muhiim ah in la sameeyo ugu yaraan 30 daqiiqo oo socod ah 3 ilaa 4 jeer usbuucii, maadaama jirku horeyba u adkeysanayay muruqyaduna ay ka xoog badan yihiin iska caabinta dhaawacyada.
| Labaad | Afaraad | Jimcaha | |
| Toddobaadka 1 | 10 min trot + 4 ku celcelis ah: 3 daqiiqo socod dhexdhexaad ah + 2 daqiiqo socod fudud; Ku dhammee 10 min trot | 10 min trot + 4 ku celcelin ah: 7 daqiiqo socod dhexdhexaad ah + 3 daqiiqo socod fudud; Ku dhammee 10 min trot | 10 min trot + 4 ku celcelin ah: 7 daqiiqo socod dhexdhexaad ah + 3 daqiiqo socod fudud; Ku dhammee 10 min trot |
| Usbuuca 2 | 10 min trot + 3 ku celcelin ah: 5 daqiiqo socod dhexdhexaad ah + 2 daqiiqo socod fudud; Ku dhammee 10 min trot | 10 min trot + 3 ku celcelin ah: 10 min socod socod + 3 daqiiqo socod fudud; Ku dhammee: 10 min trot | 10 min trot + 2 ku celcelin ah: 25 min socod socod + 3 daqiiqo socod ah |
| Usbuuca 3 | 10 min trot + 3 ku celcelin ah: 10 daqiiqo socod dhexdhexaad ah + 2 daqiiqo socod fudud; Ku dhammee 10 min trot | 10 min trot + 2 ku celcelin ah: 12 min light run + 2 min light light | 2 ku celcelin: 30 daqiiqo socod fudud + 3 daqiiqo socod ah |
| Toddobaadka 4 | 10 min trot + 4 ku celcelin: 10 daqiiqo socod dhexdhexaad ah + 2 daqiiqo socod fudud; Ku dhammee 10 min trot | 10 min trot + 2 ku celcelin ah: 12 daqiiqo socod dhexdhexaad ah + 2 daqiiqo socod fudud | 50 daqiiqo orod fudud |
| Toddobaadka 5 | 10 min trot + 5 ku celcelis ah: 3 daqiiqo socod dhexdhexaad ah + 2 daqiiqo socod fudud; Ku dhammee 10 min trot | 30/40 min socod orod | Orod 10 km |
Xitaa haddii daalku uusan muuqan oo waxqabadka uusan jirka gaboobin, waxaa muhiim ah in la ixtiraamo xawaaraha tababarka si looga fogaado dhaawaca muruqyada iyo jilbaha, maaddaama kororka xawaaraha ee xawaaraha uu xoojinayo oo uu kordhinayo iska caabbinta jirka.
Haddii aad horeyba u gaadhay himiladaada, eeg hadda sida loogu diyaar garoobo orodka 15 km halkan.
Sida loo dedejiyo faa'iidada iska caabinta
Si loo dedejiyo faa'iidada xoogga iyo adkeysiga, waxaa lagama maarmaan ah in lagu daro kordhinta koorsada tababarka, iyo in la wanaajiyo habeynta jir ahaaneed iyo in la dedejiyo soo kabashada murqaha, waxaa muhiim ah in la beddelo xilliyada kale ee iftiinka socodka inta lagu jiro dhaqdhaqaaqa jirka.
Intaas waxaa sii dheer, beddelka u dhexeeya orodka iyo socodka sidoo kale waxay u shaqeysaa inay dhaqaajiso kalooriyada gubta isla markaana ka caawiso miisaanka oo yaraada Waa tan sida loo sameeyo jimicsiga si loo gubo baruurta.
Sida loo doorto kabaha saxda ah
Si loo doorto kabaha saxda ah ee orodka waxaa muhiim ah in la ogaado nooca talaabada aad qaaday. Haddii cagtu si toos ah u taabato dhulka, tillaabadu waa dhexdhexaad, laakiin haddii cagtu si ka badan u taabato dhulka gudihiisa, tallaabada ayaa la sheegaa, haddii ay la socotona banaanka, tallaabada ayaa la suufayaa.
Waxaa jira kabo isboorti gaar ah oo loogu talagalay nooc kasta oo socodka, maadaama ay ka caawinayaan hagaajinta booska cagtu, ka sokow waxaa muhiim ah in la qiimeeyo culeyska kabuhuhu, raaxada iyo inay biyo diid tahay iyo in kale, gaar ahaan dadka inta badan ku soo orda jawi qoyan ama roob. Eeg sida loo ogaado nooca socodka si aad u doorato kabaha ugu fiican halkan.
Haddii aad isku aragto xanuun iyo raaxo la'aan inta lagu jiro tababarka, eeg 6 sababaha ugu waaweyn ee xanuunka socodka.
Fiiri Tatiana Zanin talooyinkeeda ku saabsan habka loogu talagalay isotonic weyn oo guriga lagu sameeyo si kor loogu qaado tababarkaaga:
Daabacaadaha Xiisaha Leh
3 Dariiqo oo looga Fikiro Hurdo Wanaagsan
