Gwaro reKutasva Bhasikoro Mumba Rakarongwa Padanho Nedanho, Kubva Parwendo Rwako Rwekutanga Kusvika Pakupedza Gasi Rakazara
TL;DR:Ronga bhasikoro rakanaka rinoenderana nematanho matatu aunodzora: kuti unotasva kwenguva yakareba sei, kuti unosunda nesimba sei, uye kuti unosvika kangani. Vatangi vanofanira kutanga nemaminitsi gumi nemashanu kusvika makumi maviri vachifambisa zviri nyore kaviri kusvika katatu pasvondo uye vowedzera maminitsi mashanu kana chikamu chimwe chete pasvondo. Kuedza kwakaonekwa pachikero che1-10 inzira yekuenzanisa simba, uye kufamba kwakadzikama kunofanira kunge kuri kwe4-6 nepo kusvetuka kwepakati kuchikwira kusvika pa8-9. Vatyairi vepakati vanowana zvakawanda kubva pakushanda kwe tempo uye muganhu, nepo vatyairi vepamusoro vachida HIIT neTabata sessions dzakarongeka. Zuva rimwe chete kana maviri epakati pevhiki, nekudzoka pakati pawo, kunopfuura kupwanya chikamu chega chega pakuedza kwepakati.
Chii Chinoita Kuti Purogiramu Yekurovedza Mhepo Yekutasva Ishande Zvechokwadi?
Vanhu vazhinji havadi purogiramu yakaoma; vanoda chimiro chinodzokororwa uye chikonzero chekuita kuti chikamu chinotevera chiome zvishoma pane chekupedzisira. Chirongwa chinoshanda kana chichiremekedza misimboti mitatu. Chekutanga, simba rinoiswa nekuedza kwakaonekwa, kwete nenhamba yekuramba isina kurongeka. Chechipiri, vhoriyamu inokura zvishoma nezvishoma, nekuti muviri unojaira kushushikana chete kana kushushikana kwacho kuchiwedzera muzvikamu zvidiki, zvinodzokororwa. Chechitatu, chirongwa ichi chinoenderana nedanho razvino remutasvi, nekuti mutangi anokandwa musprints anorega, uye mutyairi wepamusoro anoramba achitenderera zviri nyore anomira.
Kuedza kwakaonekwa, kwakayerwa pachikero cheBorg 1-10, ndicho chishandiso chisinganyanyi kukosheswa mukufambisa mabhasikoro mukati, nekuti chinofamba newe pabhasikoro rega rega uye pese panogona kumira.Chiyero che4-5 chinoreva kuti unogona kuita hurukuro, 6-7 zvinoreva mitsara mipfupi chete, uye 8-9 zvinoreva kuti kutaura hakushande. Cadence, inoyerwa mukutenderera paminiti (RPM), ndiyo dial yechipiri: 60-80 RPM yekufamba kwakadzikama, 80-100 RPM uye kumusoro kuti basa rifambe nekukurumidza. Nguva uye frequency zvinopedzisa mufananidzo.
Ndapedza makore anopfuura gumi ndichiona vanhu vachitasva mabhasikoro mumitambo yekurovedza muviri mumakondinendi matatu, uye vatyairi vanovandudza havasi ivo vane console inoyevedza. Ndivo vane hurongwa hwakanyorwa pasi uye tsika yekuuya. Gwaro iri rinokupa hurongwa ihwohwo, nhanho nenhanho, uye maitiro ese ari pazasi anoshandisa madhiraivha maviri akafanana: nguva pachigaro uye kushanda nesimba kwaunogona kunzwa.
Gadzirisa Usati Waita Pedal: Kuongorora Bhasikoro Kwemaminitsi maviri
Hafu yematambudziko ebhasikoro andinogadzirisa haasi matambudziko ekurovedza muviri zvachose; matambudziko ehutano hwakanaka. Kugadzirisa katatu kunotora maminetsi maviri uye kunochinja zvese maererano nekuti rwendo rwunonzwa sei.
- Kureba kwechigaro.Pazasi pe pedal stroke, ibvi rako rinofanira kunge rakatwasuka uye rakakotama zvinyoro nyoro. Rakadzika zvakanyanya uye mabvi anorova; akakwirira zvakanyanya uye chiuno chinotambanuka padivi nepadivi.
- Kureba kwechigaro.Kana bvi rako remberi rava nenguva yechitatu, rinofanira kugara pamusoro pepakati pe bvi. Izvi zvinodzivirira mabvi kubva pakuneta.
- Nzvimbo yekusvikira mubato.Bata zvinyoro nyoro uye gokora rakareruka, kuitira kuti mapendekete asakwire akananga kunzeve mushure memaminitsi gumi.
Yakanyatsokwanabhasikoro repamba rine magineti rakamirayakavakirwa pachimiro ichi chinogadziriswa, uye kuita kuti chiite zvakanaka kunokosha kupfuura kurovedza muviri pachako, nekuti rwendo rwekutanga runorwadza chirongwa chauchasiya neChina. Kune vatyairi vane matambudziko emusana kana mabvi, abhasikoro rakararaInochinja nzvimbo zvachose, ichitsigira musana wepazasi uye ichiparadzira mutoro kubva pamajoini, ndosaka vazhinji vanotanga nevatyairi vekare vachisarudza izvozvo.
Maitiro Ekutanga: Vaka Hwaro Kutanga
Danho rekutanga rine basa rimwe chete: kuita kuti maminetsi makumi matatu ekufamba-famba zvakanaka anzwe seakajairika. Ndicho chinangwa chose, uye chinofanirwa nemavhiki mana, kwete rimwe chete. Tafura iri pazasi inochengetedza chikamu chega chega chiri mukati menzvimbo yekukurukurirana kuitira kuti muviri udzidze kufamba zvakanaka usati wakumbira kuti utambure.
| Vhiki | Zvidzidzo paVhiki | Nguva yeSession imwe neimwe | Cadence | Kushanda nesimba (1-10) |
|---|---|---|---|---|
| 1 | 2-3 | Maminetsi gumi nemashanu | 60-70 RPM | 4 |
| 2 | 3 | Maminetsi makumi maviri | 60-70 RPM | 4-5 |
| 3 | 3 | Maminetsi makumi maviri nemashanu | 65-75 RPM | 5 |
| 4 | 3-4 | Maminetsi makumi matatu | 70-80 RPM | 5 |
Effort inoshandisa Borg 1-10 scale, apo 4-5 inoita kuti mutasvi agare akasununguka kutaura.
Chengeta simba rekudzivirira rakareruka zvakakwana kuti ukwanise kutsika zvakanaka panguva yese yekurovedza muviri, uye usade kumhanya nguva nenguva. Chinangwa chemavhiki mana aya ndechekuwanda kwemafambiro uye tsika, kwete kusimba.Nekuti rwendo rwuri nyore rwaunodzokorora runokunda rwendo rwakaoma rwaunodzivisa, danho rekutanga rinorasikirwa nemaune nemufaro wekuti zvinhu zvirambe zviripo.Pakupera kwevhiki rechina, kufamba kwemaminitsi makumi matatu pakuedza 5 kunofanira kunge kwakafanana nekudziya muviri zvichienzaniswa nevhiki rekutanga.
Maitiro Epakati Nepakati: Wedzera Nguva Yekushanda uye Basa reThreshold
Kana maminetsi makumi matatu ekutasva bhiza zviri nyore angoitwa nguva dzose, kufambira mberi kunotevera kunobva mukushandisa nguva iri pasi uye iri pamucheto usina kugadzikana. Vatyairi vepakati vanofanira kuchengetedza nguva imwe chete kana mbiri dziri nyore kuti vadzoke, vozotevera muzvikamu zviviri zvakaoma: kumhanya nekukurumidza uye muganhu.
- Kufamba kwenguva pfupi (maminitsi 30-40):Ita 6-7 pa80-90 RPM kuti ukwanise kumhanya nepakati pemain block, kumhanya kwakaoma asi kunoenderera mberi. Uyu ndiwo muvaki wepamusoro wekutsungirira kwakasimba.
- Nguva dzepakati pemigero (maminitsi makumi matatu):Mushure mekudziya muviri, pedzai kuedza kaviri kana katatu kwemaminitsi 8-10 pakuedza 7-8, muchikamuranisa nemaminitsi 3-4 ekutenderera zviri nyore. Izvi zvinodzidzisa muviri kubvisa zvinhu zvinonetesa nekukurumidza.
- Kufamba nepakati nepakati (maminitsi makumi matatu):tasva chikamu chechipiri zvishoma pane chekutanga, uchipedzisa maminetsi mashanu ekupedzisira pakuedza 8. Kudzidzira kufamba-famba kunobatsira mune mamwe maekisesaizi ese.
| Zuva | Rudzi | Bhokisi Guru | Kuedza |
|---|---|---|---|
| Muvhuro | Tempo | Maminetsi makumi matatu anoenderera mberi | 6-7 |
| Chitatu | Zvikamu zvepakati pemuganhu | 2 x 10 min zvakaoma / 4 min zviri nyore | 7-8 |
| Chishanu | Kupatsanurana kusina kunaka | Maminetsi makumi matatu, pedza nekukurumidza | 5 kumhanya kusvika ku8 |
| Kupera kwevhiki (sarudzo) | Kutenderera kuri nyore | 30-40 maminitsi | 4-5 |
Mazuva maviri akaoma uye mazuva maviri ari nyore ndiwo anonakidza kune vazhinji vari pakati nepakati. Kana uchikwanisa kuita zvikamu zvitatu chete, deredza kutenderera kuri nyore, kwete kutenderera kwepakati.Nekuti zvidzidzo zvakaoma zvinokurudzira kuchinjika uye zvidzidzo zviri nyore zvinogonesa, kuderedza basa riri nyore chikanganiso chinoitwa nevanhu vazhinji vasati vadzidza nenzira yakaoma.
Maitiro Epamusoro: HIIT, Tabata, uye Sprint Piramidhi
Vatyairi vepamusoro vanoda simba risingakwanise kusvika pakushandisa pedal stroke. Kuedza kwenguva pfupi uye kwakanyanya kunobatsira kumhanyisa tsandanyama nekukurumidza uye kugadzira rudzi rweoxygen inochengetedza injini ichibvira mushure mekunge chirongwa chapera.chidzidzo chekutanga cheTabata kubva muna 1996yakaratidza kuti maminetsi mana chete ekuzorora zvakanyanya aiburitsa kuwedzera kwekurovedza muviri uye kurovedza muviri kwakafanana nekurovedza muviri kwenguva refu, ndosaka fomati iyi ichiripo mumastudio espin nhasi.
| Rudzi | Maumbirwo | Nguva Yese | Zvakanakira |
|---|---|---|---|
| Tabata | 8 x 20 sec zvese-zvese / 10 sec zororo | Maminetsi mana (pamwe nekudziisa uye kutonhodza) | Simba guru, mazuva akaomesesa |
| 30/30 HIIT | 10 x 30 sec zvakaoma / 30 sec zviri nyore | Bhuroko rebasa remaminitsi gumi | Kutsungirira kumhanya, kushivirira lactate |
| Piramidhi yekumhanya-mhanya | 10-20-30-20-10 sec, zororo rakaenzana | 12-15 mamineti | Kufamba-famba, kusimba kwepfungwa |
| Kukwira kwakafanana | 3-4 x 5 min pakusimba kwakanyanya, 50-60 RPM | 20-25 maminitsi | Simba remakumbo, kutsungirira kwetsandanyama |
Mitemo miviri inoita kuti basa repamusoro ribudirire. Chekutanga, vhara mazuva ekurovedza muviri nesimba panguva mbiri pasvondo uye usamboaunganidza kaviri, nekuti zvinobatsira zvinouya panguva yekupora, kwete panguva yekumhanya. Chechipiri, dziya zvakanaka usati waedza zvakanyanya; makumbo anotonhora neTabata hazvisangani.Mhepo kanabhasikoro refeniinopa mubayiro wekushanda nesimba nenzira iyo michina yemagineti chete isingakwanise kuita, nekuti kuramba kunowedzera newatt imwe neimwe yakawedzerwa, zvichiita kuti kumhanya kwega kwega kuve mhinduro dzechokwadi.Kune vatasvi vanoda simba iroro rinobva kune fan, tambo yebhasikoro reTAIKEE fan yakagadzirirwa izvi.
Zvirongwa Zvitatu zveVhiki neVhiki neChinangwa
Zvidzidzo zvitatu zvakafanana zvevhiki nevhiki zvinogona kurongwa nenzira nhatu zvichienderana nezvauri kutsvaga. Kurasikirwa nemafuta kunoenderana nehuwandu hwemuviri uye huwandu hwemuviri wevhiki; kutsungirira kunoenderana nekufamba kwenguva refu; kumhanya kunotsamira pazvikamu. Heino maitiro ekufamba kwevhiki.
| Chinangwa | Chikamu 1 | Chikamu 2 | Chikamu 3 | Chikamu chechina |
|---|---|---|---|---|
| Kurasikirwa nemafuta | Kugadzikana kwemaminitsi makumi matatu (5) | Nguva dzekuzorora: 24 min (8/3) | Kugadzikana kwemaminitsi makumi matatu nemashanu (5) | Zviri nyore kwemaminitsi makumi matatu (4) |
| Kutsungirira | Kugara kwenguva refu kwemaminitsi 45-60 (5-6) | Tempo maminetsi makumi matatu nemashanu (6-7) | Yakasimba kwenguva refu kwemaminitsi makumi mana nemashanu (5) | Kutenderera kuri nyore kwesarudzo |
| Kumhanya | Piramidhi yekumhanya-mhanya 15 min (9) | Tempo maminetsi makumi matatu (6-7) | Tabata kana 30/30 (8-9) | Kudzoka kwekudzoka kwemaminitsi makumi maviri (4) |
Manhamba ari mumabhureki anoratidza kushanda nesimba pachiyero che1-10; mitsara yepakati inoratidza kushanda nesimba/kupora.
Kuronga chimwe chete, chinangwa chimwe, mavhiki matanhatu kusvika masere usati wachinja. Kutevera zvese zvitatu panguva imwe chete ndiyo nzira inokurumidza yekuwana chimwe chazvo.
Mutemo weKuwedzera Kwemutoro Unofambira Mberi
Kufambira mberi kunongova kuwandisa, kudzorwa. Kana rwendo rwuchirwadza zvikuru nhasi sezvarwakaita mwedzi wapfuura, wachinja uye hurongwa hwamira kushanda.Kuwedzera huwandu hwemuviri neanenge gumi muzana pavhiki inzira yakachengeteka uye inotsigirwa zvakanaka, nekuti kusvetuka kudiki kunoregeredzwa uye kusvetuka kukuru kunokonzeresa kukuvara.
Wedzera kushushikana nenzira yakatarwa. Kutanga wedzera nguva, kusvika pane yauri kuda. Wobva wawedzera kuramba uchimhanya uchibata speed yakafanana. Zvadaro wedzera simba nekukwidza simba mukati mechikamu. Kutevedzana uku kunoita kuti majoini nehurongwa hwemwoyo zvirambe zvichikura, pane kukumbira mabvi kuti abhadhare cheki iyo mapapu asingakwanise kufukidza. Ruzivo rwedu rwekutanga runotsigira pfungwa iyi: muchirongwa chebhasikoro repamba chemavhiki gumi cheTAIKEE, vatyairi makumi mana nevaviri vakatevera chirongwa chekufambira mberi vakasimudza avhareji yavo yekufamba kubva pamaminitsi gumi nemasere kusvika makumi matatu nemana, uye nhanho imwecheteyo yekudzivirira yainzwa se6.8 pakutanga kwekuverenga se4.9 pakupera. Muchina hauna kuchinja. Mutyairi akadaro.
Zvikanganiso Zvishanu zveVatsva Zvinotadzisa Kufambira Mberi
- Zvakawandisa, nekukurumidza.Kudzokorora huwandu hwevhiki rekutanga kunoita sehutsinye uye kunoguma nemabvi anorwadza uye kupera kwevhiki kwakarasika. Mutemo wegumi muzana uripo nekuda kwechikonzero ichi.
- Kutsika chitsiga.Kutenderera pasina kupikiswa pa100 RPM kunoita sekunge kwakabatikana uye hakuna zvakawanda zvakunobatsira. Wedzera kushushikana kwakakwana zvekuti kutenderera kwega kwega kune zvakunoreva.
- Kufamba kumwe chete nekusingaperi.Kudzokorora kurovedza muviri kamwe chete kwakanaka hakusi kurovedza muviri chete. Hurongwa hunofanira kuchinjwa mavhiki mashoma ega ega.
- Kusvetuka mabhukimendi.Kusvetukira zvakananga mukushanda nesimba uchitonhora, wobva waburuka usingatonhori, ndizvo zvinoita kuti kukuvara kudiki kuve kukuvara chaiko.
- Hapana mazuva ekuzorora.Kugwinya muviri kunovakwa pakati pezvikamu, kwete panguva yazvo. Mazuva maviri akaoma uye kupora kwechokwadi kunokunda mazuva mashanu epakati nepakati, nguva dzese.
Kupora, Kudzosera Mavhiki, uye Nei Zvichifanira Kuva Muchirongwa
Vhiki yega yega yechina, deredza mutoro wekudzidzira ne30-40 muzana uye rega muviri wako ugare wakagadzirira mavhiki matatu apfuura ebasa. Uku kuderera kwemutengo, uye zvinoita sezvisina kunaka kune mutyairi ane chido, ndosaka vanhu vazhinji vasingakuregedze.Nekuti kuchinja kunoitika panguva yekuzorora kwete panguva yekurovedza muviri, vhiki yekubvisa mutoro ndipo panobuda mavhiki matatu apfuura ekufambira mberi.
Ramba uchifamba-famba panguva yekurerutsa zvinhu, asi zvirambe zviri nyore: nguva pfupi, kushanda nesimba kushoma, pamwe kufamba-famba kana kutambanudza maoko panzvimbo pekurerutsa zvinhu. Unofanira kudzoka vhiki rinotevera uchinzwa wakapinza, usina mhosva. Vatyairi vanoronga kurerutsa zvinhu nguva dzose ndivo vachiri kufambira mberi gore rinotevera; vatyairi vanorerutsa zvinhu nguva dzose ndivo vanenge vari padivi penguva yechirimo.
Maitiro Ekuziva Kuti Chirongwa Chiri Kushanda
Kufambira mberi pabhasikoro kuri nyore kupotsa kana ukangotarisa chiyero, nekuti kugwinya kunovandudza kare huremu hwemuviri husati hwatanga kufamba. Tevedzera zviratidzo zvitatu zvinopindura kudzidziswa mukati memavhiki, uye zviongorore mavhiki maviri ega ega pane zuva rega rega.
| Chiratidzo | Zvekutevera | Maitiro Ane Hutano |
|---|---|---|
| Kuedza kuramba zvakasimba | Chiyero (1-10) chekuramba kwakafanana uye cadence | Dzikira ne 1-2 poindi mukati memavhiki matanhatu kusvika masere |
| Nguva yekutasva | Chikamu chakasimba chakareba kwazvo | Inokura zvishoma nezvishoma, yozopera nekuda kwekugadzirwa kwayo |
| Kukurumidza kupora | Maminetsi ekubata mweya mushure menguva yakaoma | Inoderedza vhiki nevhiki |
Nekuti zviratidzo zviviri zvekutanga zvinovandudzika mukati memavhiki matatu, zvinopa mutyairi ane chido chekuratidza kuti chirongwa chiri kushanda nguva refu girazi kana chikero chisati chashanda.Kana kuedza kwakafanana kuri kudzikira uye kupora kuri kukurumidza, kudzidziswa kuri kusvika panzvimbo chaiyo pakwaifanira. Kana vese vakamira kwenguva mbiri dzakatevedzana, inguva yekukurudzira hurongwa mberi nehurongwa hwekuwedzera mutoro hwakataurwa pamusoro apa.
Mibvunzo Inowanzo bvunzwa Nezve Zvirongwa zveSitima dzeMabhasikoro
Munhu anotanga anofanira kutasva bhasikoro risingachinji kwenguva yakareba sei?
Munhu anotanga anofanira kutanga nemaminitsi gumi nemashanu kusvika makumi maviri pakuedza zvishoma kusvika pakati nepakati (anenge mana kusvika mashanu pachiyero che1-10 Borg) kaviri kusvika katatu pasvondo, wobva wawedzera maminitsi mashanu kana chikamu chimwe chete pasvondo. Vazhinji vanotanga vanosvika pakufamba kwemaminitsi makumi matatu zvakanaka mukati memavhiki mana.
Kufamba nebhasikoro risingachinji kwemaminitsi makumi matatu pazuva kwakakwana here?
Kune vanhu vazhinji, maminetsi makumi matatu pazuva anokwana kuvandudza hutano uye kutsigira kudzora huremu, kunyanya kana zvidzidzo zvishoma vhiki rega rega zvichiitwa nesimba guru. Kugara uchitevedzera zvinodiwa kwemwedzi yakawanda kunokosha kupfuura chero nguva yezvidzidzo, uye kunyangwe maminetsi makumi maviri kusvika makumi matatu kashoma pavhiki kunoita kuti pave nemigumisiro inoyerwa.
Chii chinonzi kurovedza muviri kwakanaka kwebhasikoro risingachinji kune vanotanga?
Kurovedza muviri kwakanaka kwevanotanga kurovedza muviri kwemaminitsi makumi maviri panguva imwe chete, uchimhanya ne60-80 RPM, uchikwanisa kuramba wakadzikama, uchipedzisa nekudzikamisa muviri kwenguva pfupi. Wedzera maminitsi mashanu pasvondo kusvika rwendo rwasvika maminetsi makumi matatu, zvichiita kuti simba rirambe rakaderera zvekuti munhu anogona kutaura paunenge uchifambisa bhasikoro.
Ndinofanira kuita HIIT kangani ndiri pabhasikoro risingachinji?
Kudzidzira kwenguva pfupi kwakaoma, saka kurovedza muviri kamwe chete kana kaviri pasvondo kunokwana kune vazhinji vanomhanya, neanenge maawa makumi mana nemasere ekupora pakati pavo. Vatangi vanofanira kuvaka hwaro kwemavhiki mana kusvika matanhatu vasati vawedzera nguva, vozotanga nekushanda nesimba kwenguva pfupi uye kuzorora kwenguva refu.
Bhasikoro risingachinji rinogona kundibatsira here kuderedza huremu?
Ehe. Bhasikoro risingachinji rinopisa macalorie 250-500 mumaminitsi makumi matatu zvichienderana nehuremu hwemuviri uye kushanda nesimba, uye harina simba rakawanda rinokwana kuita zvidzidzo zvakawanda. Kudzikira kwehuremu kuchiri kuenderana nekuenzana kwesimba, saka mhedzisiro huru inobva mukubatanidza kufamba nguva dzose netsika dzakanaka dzekudya.
Ndechipi cadence (RPM) chandinofanira kumhanyisa pabhasikoro risingamire?
Chinangwa che60-80 RPM kuti ukwanise kufamba zvakanaka uye 80-100 RPM kana kupfuura kuti ukwanise kumhanya nekukurumidza uye kushanda nesimba. Cadence ndeyako, saka chinangwa chakanakisa kumhanya kwaunogona kubata zvakanaka usingatsvedzere muchigaro; zvishoma nezvishoma kusundira cadence yako yakasununguka kumusoro kunovandudza kushanda zvakanaka.
Ndingaziva sei kana ndiri kushanda nesimba zvakakwana ndisina muchina wekuongorora kurova kwemoyo?
Shandisa simba raunoona pachiyero che1-10. Chiyero che4-5 chinoreva kuti unogona kutaura wakasununguka, 6-7 chinoreva kuti unogona kutaura mumitsara mipfupi, uye 8-9 chinoreva kuti kutaura hazvigoneke. Kufamba kwakawanda kwakadzikama kunofanira kunge kuri pakati pe4-6, nekukwira kusvika pa8-9 kuti upfuure nepakati.
Mutsetse wekupedzisira:Ronga rakanakisa rebhasikoro risingamire ndiro raunogona kutevera. Tanga pauri, wedzera 10 muzana pasvondo, chengetedza kufamba kwakawanda sekutaura uye rimwe kana maviri acho akaomarara, uye tora vhiki imwe neimwe yechina. Ita izvozvo kwemavhiki masere uye muchina unorega kuva basa wotanga kuva tsika.
Mareferensi uye Manyuko Ekunze
1. Koreji yeMishonga yeMitambo yeAmerica— Kuronga Kurovedza Maekisesaizi uye Nhungamiro Dzekufambira Mberi
2. Dare reAmerica reKurovedza Muviri- Kuronga Kutasva Bhasikoro Mumba uye Kushanda Nesimba Kwaunoona
3. Tabata nevamwe, Mishonga neSainzi muMitambo neKurovedza Muviri (1996)— Kudzidziswa Kwenguva Pfupi Nekusimba Kwakanyanya
4. Kiriniki yeMayo— Kudzidziswa Kwenguva Yepamusoro: Mabhenefiti uye Kuchengetedzeka
5. Sangano Rinoona nezve Utano Pasi pose— Nhungamiro dzeMaitiro Emuviri eVakuru
Nguva yekutumira: Nyamavhuvhu-20-2026