Pib 10K Teem Caij Nyoog / Walkers
Lub 10-lub lim tiam 10K qhov kev cob qhia no yog tsim los rau cov neeg khiav dej num / cov neeg taug kev uas xav khiav / taug kev sib tw 10K (6.2 mais). Txawm hais tias koj tsis tau kawm rau ib hom haiv neeg twg, qhov kev qhia no yuav pab koj txhim tsa kev / taug kev rau ntau tshaj 60 feeb. Qhov kev zov me nyuam xav tias koj tuaj yeem khiav / taug kev (ntawm 1 min / 1 min khiav / sib law liag) rau 20 feeb. Yog tias koj tab tom nrhiav kev khiav haujlwm txhua lub sijhawm, sim ua txoj haujlwm 10K pib lub sijhawm no .
Yog tias koj tsis tau muaj lub cev tsis ntev los no, nco ntsoov koj nrog koj tus kws kho mob tham thiab tau txais kev khiav haujlwm.
Cov Lus Qhia Txog Cov Caij Nyoog
Txoj kev kawm pib no yog ib qho kev khiav / taug kev, yog li koj cov lus qhia ua haujlwm yuav muab tso tawm rau hauv kev sib tw khiav / mus kev. Thawj tus naj npawb tshwm sim yuav muaj pes tsawg feeb mus khiav thiab tus naj npawb thib ob yog tus nqi mus kev. Yog li, piv txwv, 1/1 txhais tau tias khiav mus 1 feeb, ces taug kev rau 1 feeb.
Koj yuav tsum pib txhua txoj kev khiav nrog kev taug kev mus 5 feeb los sis qee cov kev sov so . Xaus nrog 5 feeb taug kev txias .
Koj tsis tas ua koj li sau hnub tshwj xeeb; Txawm li cas los, koj yuav tsum sim tsis txhob khiav ob hnub sib law. Nws yog qhov zoo uas yuav tau so ib hnub los yog ua kev sib tw rau cov hnub nyob nruab nrab. Kev kawm hla tebchaws tuaj yeem taug kev, caij tsheb kaujvab, da dej, kawm ua haujlwm , lossis lwm yam kev ua si (tsis yog khiav) uas koj nyiam.
Lub lim tiam 1:
Hnub 1: 1/1 x 10 (khiav 1-feeb, 1-feeb taug kev x 10, rau tag nrho 20 feeb)
Hnub 2: 1/1 x 10
Hnub 3: 1/1 x 10
Hnub 4: 40-45 feeb hla kev kawm
Lub Limtiam 2:
Hnub 1: 1/1 x 11
Hnub 2: 1/1 x 12
Hnub 3: 1/1 x 13
Hnub 4: 40-45 feeb hla kev kawm
Lub lim tiam 3:
Hnub 1: 1/1 x 15
Hnub 2: 1/1 x 15
Hnub 3: 1/1 x 15
Hnub 4: 45 min cross-training
Lub Limtiam 4:
Hnub 1: 2/1 x 10
Hnub 2: 2/1 x 10
Hnub 3: 2/1 x 10
Hnub 4: 45 min cross-training
Lub lim tiam 5:
Hnub 1: 2/1 x 10
Hnub 2: 3/1 x 10
Hnub 3: 2/1 x 14
Hnub 4: 45 min cross-training
Ib hnub 5: 30 min cross-training
Limtiam 6:
Hnub 1: 3/1 x 10
Hnub 2: 3/1 x 8
Hnub 3: 3/1 x 11
Hnub 4: 45 min cross-training
Ib hnub 5: 30 min cross-training
Limtiam 7:
Hnub 1: 3/1 x 10
Hnub 2: 3/1 x 8
Hnub 3: 3/1 x 13
Hnub 4: 45 min cross-training
Ib hnub 5: 30 min cross-training
Lub lim tiam 8:
Hnub 1: 3/1 x 10
Hnub 2: 3/1 x 10
Hnub 3: 3/1 x 15
Hnub 4: 45 min cross-training
Ib hnub 5: 30 min cross-training
Lub Limtiam 9:
Hnub 1: 3/1 x 10
Hnub 2: 3/1 x 10
Hnub 3: 3/1 x 17
Hnub 4: 45 min cross-training
Ib hnub 5: 30 min cross-training
Lub 10 Hli:
Koj 10K yog lub lim tiam no! Koj tab tom yuav coj nws yooj yim me ntsis lub lim tiam no kom koj tau zoo-so rau koj cov haiv neeg loj. Hmoov zoo!
Hnub 1: 2/1 x 10
Nub 2: 30 min ua hla kev cobqha
Hnub 3: 3/1 x 5