Njira Yothamanga Kutali: Njira Zoyendetsera Kutali

Munkhaniyi, tiona njira yothamanga mtunda wautali, chifukwa kutsatira mosamala kumatsimikizira kuti mudzatha kuthamanga kwa nthawi yayitali osavulaza thupi. Kutalika kumakhala kovuta, makamaka kwa oyamba kumene. Ndikofunikira kuphunzira momwe mungathetsere kuthamanga kwakanthawi kochepa popanda kuvulala, kupindika komanso kuchuluka kwambiri. Kuti muchite izi, muyenera kuphunzitsa zambiri, kuwonjezera kupirira, komanso kuyesetsa mosamala njirayi.

Kodi mtunda wautali ukuyenda bwanji?

Kuthamanga kwakutali ndikoyenda mtunda wopitilira 3000 mita. Ndimasewera abwino kuti thupi likhale labwino. Amathandizira kuchepa thupi, kumalimbitsa thupi, kumathandiza kuthetsa kukhumudwa.

Kuthamanga kumapezeka kwa aliyense - palibe chifukwa chogwiritsa ntchito ndalama kuchita masewera olimbitsa thupi kapena kugula zida zodula. Nthawi yomweyo, ili ndi gulu lachilengedwe lomwe munthu amaphunzira adakali mwana. Mwachitsanzo, muyenera kuphunzira kusambira kapena kuchita masewera oundana pa ayezi, ndipo pokhapokha mutha kuyamba maulendo ataliatali.

Sizokayikitsa kuti simudziwa kuthamanga, zomwe zikutanthauza kuti malire omwe wothamanga mtsogolo angakhale thanzi. Ngati mulibe mavuto kapena zodandaula, khalani omasuka kugula nokha nsapato ndikusankha paki yapafupi. Musaiwale kuti mumalize kuwerenga nkhaniyi, pali zambiri zothandiza pano!

Njira zoyendetsera mtunda wautali ndi maukadaulo amafunika kulumikizidwa - popanda izo, simukuyenera kusangalala ndi masewerawa. Izi zikutanthauza kuti chizolowezi chatsopanochi chikhala mu nthawi yanu kwakanthawi kochepa kwambiri. Kodi mukufuna kudziwa momwe mungaphunzirire mwachangu kuthamanga mtunda wautali, momwe mungagwiritsire ntchito mphamvu moyenera ndikuchepetsa chiopsezo chovulala ndi ma sprains? Tikuuzani za izi pakadali pano.

Magawo ampikisano

Choyamba, tiyeni tilembere magawo omwe magawo akutali amagawika. Timawatcha iwo wamba chifukwa amapezeka pafupifupi munthawi zonse zamasewera:

• Yambani;
• Kuyambira mathamangitsidwe;
• Kuthamanga kwakukulu;
• Kutsiriza.

Kulowa ndi kutuluka mgawo lililonse kuyenera kuchitidwa bwino.

• M'maphunziro awa, kuyamba kwakukulu kumagwiritsidwa ntchito, momwe ntchito yayikulu ya wothamanga ndikupanga kudumpha kwamphamvu.
• Kenako gawo lofulumizitsa limayamba, lomwe limatha mamita 60-100. Mchigawo chino, wothamanga amayenda liwiro lalitali kuti apindule. Komabe, mtunda wotsalirawo, atsogoleri adzapatsana njira wina ndi mnzake kuti alole kupuma. Chifukwa chake, zikanakhala zolondola kunena kuti kufulumizitsa koyambira ndikofunikira kuti tisazengereze kumbuyo kwa othamanga ena onse.
• Pa mpikisano waukulu, wothamanga amapulumutsa mphamvu, zomwe zimawonongedwa kumapeto.

Ngati mukufuna kudziwa kuchuluka kwa mita yayitali, kuthamanga mtunda wautali, tikugogomezera kuti mtunda wocheperako ndi 5 km (njira ya 3 km nthawi zina imadziwikanso m'gululi, komabe, ndikoyenera kuyiona ngati malire apamwamba amitundu yapakati). Ndiye pali ma 10 km (Olimpiki), 15 km, 20 km, 25 km, etc. mpaka mpikisano wothamanga.

Monga mukuwonera, gawo lalikulu lothamanga limatenga gawo la mkango m'njira yonseyi, ndipo ndi gawo ili lomwe limafunikira chipiriro chachikulu. Wothamanga ayenera kukhala wokhoza kuyenda mofanana komanso mwaphokoso kwambiri.

• Kutsiriza ndiye gawo lomwe limasankha wopambana. Iyamba mamita 400 mzere womaliza usanachitike ndikulimbikitsa magulu onse othamanga. Kuthamanga kwamphamvu kumawonedwa, ndipo m'mamita 50 apita othamanga akuwonetsa kutalika kwake.

Makhalidwe aukadaulo

Njira yoyendetsera mtunda wautali kwa oyamba kumene imaphatikizapo kuyeserera mosamala mbali zinayi.

• Udindo wa thupi.

Malinga ndi malamulo othamanga mtunda wautali, wothamanga amayenda pang'onopang'ono, m'pamenenso thunthu limagwira. Pakufulumira, pamakhala patsogolo pang'ono. Mutu umasungidwa molunjika, kuyang'ana kumayang'ana kutsogolo. Simuyenera kuyang'ana mozungulira, kuyang'ana pozungulira, kusokonezedwa ndi ena. Pumulani thupi lanu lakumtunda, pindani manja anu m'zigongono. Mutha kupindika pang'ono kumbuyo, kuchepetsa masamba amapewa.

• Udindo wamanja.

Manja amayenda molumikizana ndi miyendo, motsutsana. Amamangidwa pafupi ndi thupi, amapindidwa mozungulira. Anthu ambiri ali ndi chidwi ndi momwe angakulitsire kuthamanga kwa mtunda wautali, ndipo adzadabwa kudziwa kuti kusuntha kwa manja kumakhudza kwambiri njirayi. Mwachidule, wothamanga akamayenda mwachangu, ndimphamvu momwe amagwirira ntchito ndi manja ake, motero amadzithandiza kuti awonjezere kuthamanga kwake.

• Njira zoyendetsera miyendo.

Tiyeni tipitilize kudziwa momwe tingaphunzire kuyendetsa maulendo ataliatali molondola. Tiyeni tisunthire mbali yofunika kwambiri ya njirayi - kuyenda kwa miyendo. Pokonzekera, ndikofunikira kuyika phazi pa chala, ndikupukusa chidendene. Pakadali pano mwendo umakwezedwa pansi, mwendo wapansi umakwera pamwamba kwambiri. Pakadali pano, mwendo winayo umafutukuka ndikupanga kukankha. Kusintha kumachitika ndipo kuzungulira kwatsopano kumayamba. Ngakhale zitha kumveka zachilendo, ndikofunikanso kuti musangalatse miyendo yanu, apo ayi simutha kugunda njira yayitali.

• Mpweya.

Njira yoyendera maulendo ataliatali imafunikira kukulira kupuma koyenera. Otsatirawa amatenga gawo lofunikira pakukulitsa malire othamanga. Ngati muphunzira kupuma bwino pamaulendo ataliatali - lingaliranibe! Ingolowetsani maluso anu ndikumasuka kulembetsa nawo marathon! Kupuma kuyenera kukhala kwaphokoso komanso kofanana. Kuchuluka kwa kudzoza / kutha kwake kumadalira kuthamanga kwa wothamanga, njira yomwe amagwiritsidwa ntchito kwambiri ndi "4 mpaka 1". Izi zikutanthauza kuti kupuma / kutulutsa mpweya kumachitika pamagulu anayi aliwonse. Pumirani ndi mphuno, tulutsani ndi pakamwa panu.

Momwe mungaphunzire luso komanso momwe mungakulitsire kuthamanga?

Tiyeni tiwone momwe mungaphunzirire momwe mungayendere maulendo ataliatali mwachangu, komanso malingaliro amawu kuti muphunzire mwaluso kwambiri njirayi.

1. Kukonzekeretsa kuyenera kuyang'ana kukulitsa mphamvu, kupirira komanso kuthamanga. Sankhani pulogalamu yabwino kwambiri yomwe ingalimbikitse magwiridwe antchito m'malo awa.
2. Onetsetsani kuti muli ndi thanzi labwino kuthamanga kwakutali;
3. Mukamaphunzira, ndikofunikira kukhazikitsa magulu onse am'mimba, chifukwa kuthamanga kumagwiritsa ntchito minofu ya thupi lonse. Musaiwale kuwonjezera zovuta pulogalamuyi, komanso zolimbitsa thupi ndi kutikita minofu;
4. Phunzirani zodzitetezera mukamayenda maulendo ataliatali, samalani kwambiri pakusankhidwa kwa nsapato zabwino ndi zida zamasewera.
5. Ngati mukufuna kukonzekera kuchita bwino ntchito, kambiranani ndi wophunzitsayo njira zabwino kwambiri zothanirana mtunda;
6. Ma biomechanics othamanga ataliatali amaphatikizapo kumwa kwambiri glycogen, chifukwa chake, wothamanga ayenera kutsatira chakudya chapadera. Zakudyazo ziyenera kukhala ndi mapuloteni ambiri, mafuta athanzi, komanso chakudya chambiri (20:20:60%).

Ngati mukufuna kudziwa momwe mungachulukitsire kuthamanga kwanu kwakutali, pangani mayendedwe olumikizana, kusinthasintha phazi, kupuma, ndi mphamvu. Kuchita masewera olimbitsa thupi kwakukulu ndikutenga nthawi.

Kuphatikiza pa kuyeserera, phunzirani malingaliro kuti mumvetsetse momwe mungasinthire luso lanu lakutali. Onerani makanema otsogola, kucheza ndi anthu amaganizo amodzi, lembani mphunzitsi. Zomalizazi zikuthandizani kuzindikira zofooka zamaphunziro anu, kukuuzani momwe mungakonzekerere mpikisanowu, kufotokoza momwe mungayambire komanso kuti.

Pindulani ndi kuvulaza

Pomaliza, tiyeni tiwone maubwino ndi zoyipa zomwe zimachitika chifukwa chothamanga mtunda wautali, ndi zomwe masewerawa amabweretsa kwa anthu wamba (osachita masewera othamanga).

• Kuthamanga kumathandizira kupanga chithunzi chokongola, kumakulitsa thanzi lathunthu;
• Kutalika kwambiri ndi mphunzitsi wopirira wopambana yemwe ndikofunikira pamasewera ambiri;
• Kuyenda kwamagazi kumawongolera, thupi limadzaza ndi mpweya;
• Dongosolo la mtima limalimbikitsidwa;
• Mitsempha ndi mitsempha ya magazi imakhala yotanuka kwambiri;
• Kupewa mitsempha ya varicose;
• Maganizo amakula, kupsinjika kumatha, kukhumudwa kumatha.

Nthawi yomweyo, tikukumbutseni kuti sitikukambirana za kuthamanga kwam'mawa, makilomita 1-3 kutalika, koma mtunda wawutali komanso wautali ndi njira ina.

Yotsirizira ndiyofunikira makamaka, chifukwa ngati mungayigwiritse bwino ntchito kuphatikiza A, sipadzakhala zovuta. Chifukwa chake, tiyeni tipeze zomwe zili ndizosagwirizana ndi njira zoyendetsera kayendedwe:

• Kulephera kutsatira njirayi kumatha kubweretsa kuvulala kwa minofu ndi mafupa;
• Dongosolo la mtima limakumana ndi vuto lalikulu. Ngati muli ndi madandaulo amtima, tikukulimbikitsani kuti mufunsane ndi dokotala kuti mulandire;
• Njira yofulumira yophunzitsira ingayambitse vuto la m'mimba.
• Onetsetsani kuti mulibe zotsutsana.

Chifukwa chake tidakambirana masitima apamtunda akutali, luso lake, magawo ake, mawonekedwe ake. Pomaliza, tikufuna kunena kuti njira yoyenera ndi maziko olimba aubwenzi wanu wamtsogolo ndi masewera. Osakhala aulesi kutenga nthawi yophunzira. Iyi ndiye njira yokhayo yopangira marathon aliwonse osavuta monga kupuma!

Onerani kanemayo: Konya Re. কনয র. Ke Tumi Nandini. Bonny. Rupsha. Amlaan. Ishan. Trissha. SVF (November 2024).