Kaitito: Florence Bailey
Tuhinga O Mua: 22 Maehe 2021
Rā Whakahou: 20 Here-Turi-Kōkā 2025
Anonim
8 Excel tools everyone should be able to use
Ataata: 8 Excel tools everyone should be able to use

Toka Te Manawa

Mena he kaiwhakataetae mohio koe e pai ana ki te rere 6 maero neke atu ranei (me te mea he haurua marathon i waenga i to whitiki), maau tenei mahere. I hoahoahia mo nga taangata e ngana ana ki te whakapai ake io ratou haurua haurua marathon, ahakoa e ono noa wiki koe ki te whakangungu.

5K Whakawhitihia Whakawhiti Waenga: Whakamahana me te oma ngawari ki te 10 ki te 15 meneti. Whakahaerehia nga waahanga kua tohaina ka whai ake nga toenga whakataa (RI). Whakamamaa me te oma ngawari 10-meneti.

Hill Repeats: Whakamahana me te oma ngawari ki te 10 ki te 15 meneti. Whakahaerehia tetahi pukepuke (neke atu i te 6 ōrau e heke ana ki te papaautauta) mo te 90 hēkona i te oma pakeke (80 ki te 90 ōrau te kaha kakama). Hīkoi, hikoi ki raro. Whakamamaa me te oma ngawari 10-meneti.


Whakahaere Tempo: Whakamahana me te oma ngawari ki te 10 ki te 15 meneti. Whakahaerehia te wa i whakaritea ki te 10K tere. Whakamamaa me te oma ngawari 10-meneti.

CP: Whakawhitinga Tere. Kia tere te oma, kia taea ai e koe te korero.

Tereina Ripeka: 30 ki te 45 meneti o te mahi haumanu i tua atu i te oma, ara te pahikara, kauhoe, porotaka, piki arawhata, i te hoe ranei.

Whakangungu Kaha: Whakaotia nga taiawhio e whai ake nei mo te korikori tinana katoa.

Huringa 1: Katoa kia toru nga wa, ka neke ki te ara iahiko e whai ake nei.

Squats: 12-15 reps (taimaha tinana, taumaha ranei i runga i te taumata whakapakari tinana)

Pushups: 15-20 reps

Haupae Tuuru: 15-20 rangatira

Mahere: 30 hēkona

Huringa 2: Katoa kia toru nga wa.

Hīkoi Lunges: 20 reps (taimaha tinana, taumaha ranei i runga i te taumata whakapakari tinana)

Heke-Up: 12-15 reps (taumaha tinana, tauturuhia ranei i runga i te taumata whakapakari tinana)


Poi rongoa Whakamuri Rakau: 12-15 nga whakautu mo ia ahunga

Tae Papa: 30 hēkona ia taha

Tae Reihi-Kotahi: 15 reps

Tangohia te mahere whakangungu haurua marathon 6 wiki ki konei

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