Haa, Waxaad ku tababbari kartaa Marathon-ka badhkii 6 toddobaad gudahood!

Qanacsan

• Dib u eegis loogu talagalay

Haddii aad tahay orodyahan khibrad leh oo ku raaxaysan in uu ordo 6 mayl ama ka badan (oo aad horeba u haysatid dhawr marathon oo nus maratoon ah oo suunkaaga hoostiisa ah), qorshahani adigaa leh. Waxaa loogu talagalay shakhsiyaadka isku dayaya inay horumariyaan waqtigooda marathon-ka nuska ah, xitaa marka aad haysato lix toddobaad oo keliya inaad tababarto.

5K Pace Interval Run: Ku kululee orod fudud oo 10 ilaa 15 daqiiqo ah. Samee tirada loo qoondeeyay ee dhexda oo ay ku xigto inta u dhaxaysa nasashada (RI). Ku qabooji orod fudud oo 10-daqiiqo ah.

Ku celcelinta Hill: Ku kululee orod fudud oo 10 ilaa 15 daqiiqo ah. Ku orod buur (ugu yaraan 6 boqolkiiba u janjeero mashiinka treadmill) 90 ilbiriqsi oo orod adag (80 ilaa 90 boqolkiiba dadaalka ugu badan). Jog ama hoos u soco. Ku qabooji orod fudud oo 10-daqiiqo ah.

Tempo Run: Ku kululee orod fudud oo 10 ilaa 15 daqiiqo ah. Ku socodsii waqtiga loo qoondeeyay xawaare 10K ah. Ku qabooji orod fudud oo 10-daqiiqo ah.

CPXawliga Wadahadalka. Orod si fudud oo aad ku qabsan karto wada hadal.

Tareenka Isgoyska: 30 illaa 45 daqiiqo oo jimicsi aerobic ah oo aan ahayn orodka, sida baaskiil wadista, dabaasha, elliptical, jaranjarada, ama doon wadista.

Tababarka Xoogga: Buuxi wareegyada soo socda si aad u samayso jimicsiga xoogga jirka oo dhan.

Wareegga 1: Buuxi saddex jeer, ka dibna u gudub wareegga xiga.

Squats: 12-15 reps (miisaan jireed ama miisaan iyadoo ku xiran heerka jirdhiska)

Pushups: 15-20 reps

Safafka Joogtada ah: 15-20 reps

Qorshe: 30 sekan

Wareegga 2: Dhammaystir saddex jeer.

Lunges Lunges: 20 reps (miisaan jireed ama miisaan iyadoo ku xiran heerka jirdhiska)

Jiid-Ups: 12-15 reps (miisaanka jirka ama caawinta iyadoo ku xiran heerka jirdhiska)

Kubadda Daawada Reverse Woodchops: 12-15 ku celis jiho kasta

Geed Side: 30 ilbidhiqsi dhinac kasta

Gaaritaanka Lugta-Kaliya: 15 ku celis

Halkan ka soo degso qorshaha tababarka nus-marathon ee 6-toddobaad ah

Dib u eegis loogu talagalay