Kuthamangira phiri pokonzekera marathon kuyenera kutenga nthawi yonse. Ndipo ngakhale kuthamanga kwanu kuli kopanda pake, kukwera phiri kumathandizabe pa luso, magwiridwe antchito ndi mphamvu.
Zomwe zimapereka kuthamanga kukwera
Choyamba, kuthamanga kukwera kumawonjezera mphamvu ya mwendo wanu. Imaphunzitsa ulusi waminyewa womwe sugwiritsidwa ntchito nthawi zonse. Koma nthawi yomweyo, pakugonjetsa mpikisano wothamanga, amatembenukira. Ndipo ngati apangidwa, kuthamanga pafupi ndi mzere womaliza kumakhala kosavuta.
Kuthamangira kukwera kumathandizanso kugwiritsa ntchito njira. Izi, titha kunena, ndiye ntchito yake yayikulu. Mukamakwera phiri, muyenera kuyika phazi lanu moyenera. Za inu nokha. China chake chomwe simungathe kuchita mukathamanga kuchigwa. Chifukwa chake, mumapanga chinthu chachikulu chogwiritsa ntchito maluso - kuyika mwendo wanu pansi panu. Kuphatikiza apo, mukathamanga kukwera, mchiuno ndi mapazi mukugwira ntchito mwakhama. Zomwe zimathandizanso kuti ntchito ziziyenda bwino kwambiri. Kudzudzula ndikupanga "gudumu" loyenera.
Ndipo chinthu chachitatu chofunikira chokwera kukwera ndikuti imaphunzitsa kulumikizana kwamitsempha. M'malo mwake, amaphunzitsa dongosolo lamanjenje kuti likhale lokonzekera zovuta zambiri.
Muyenera kuchita nthawi yanji komanso chithunzithunzi chiti
Vyacheslav Evstratov, mphunzitsi wa mpikisano wa Olimpiki pamtunda wa mamita 800 akuthamanga Yuri Borzakovsky, adalimbikitsa kuti azigwira ntchito paphiri nthawi yayitali asanayambe. Ndikofunika kumaliza maphunziro osakwera pafupi ndi 1.5-2 miyezi isanakwane.
Wopanda maphunziro ayenera kupezeka ndi mbali ya ndendende pafupifupi madigiri 5-7. Kukula kwa katundu mukamakwera phirili kumawonjezeka ndi 20%. Chifukwa chake, mbali iyi imakupatsani mwayi wochita masewera olimbitsa thupi popanda kutopa kwambiri.
Kutalika kwazitali, kuchuluka kwa mayendedwe ndi mayendedwe
Pokonzekera marathon, slideyo iyenera kupezeka kuchokera 200 mpaka 400 mita. Ndipo kulimbitsa thupi kamodzi koyambirira ndikofunika kuthamanga kwa 1-1.5 km. Ndipo pang'onopang'ono mufike mpaka 3-4 km ya okwera okwera phirili. Mwachitsanzo, ngati mutapeza gawo lamamita 300, ndiye kuti koyambirira koyamba, chitani kanayi. Ndipo ndikachita masewera olimbitsa thupi onjezerani ma run 1-2. Mulingo wothamangira uli pamlingo wa ANSP yanu. Izi zikuyenda pansipa 10K yothamanga kwambiri. Kuti mupumule, gwiritsani ntchito kubwerera paphiripo.
Kuti mumve mphamvu yakukwera phiri, muyenera kuchita zolimbitsa thupi 3 mpaka 7 munthawi yokonzekera. Yendani kumtunda kamodzi pamlungu. Chifukwa chake, kwa masabata 3-7, kamodzi pa sabata, mudzakhala ndi masewera olimbitsa thupi kumapiri.
Onetsetsani kuti mukuyambiranso pang'ono kapena tsiku lopuma musanachitike kapena pambuyo pake.
Ambiri amalumpha pamwamba pa phirilo
Kuthamanga kumatha kusinthidwa ndikuchita masewera olimbitsa thupi "kulumpha" kapena "kuthamanga gwape". Zingakhale bwino kukulitsa njira yanu yoyendetsera ndikupereka katundu wabwino kwambiri.
Mosiyana ndi kuthamanga m'malo ambiri, sizomveka kutsogozedwa ndi mayendedwe. Ntchito yayikulu ndikuchita zolimbitsa thupi mwaluso. Samalani ndikuchotsa mchiuno, ndikuyika mwendo pansi panu. Osati momwe mumakwera phiri mwachangu.
Malo okwera mapiri akuthamanga
Ngati mukukonzekera kuthamanga marathon yomwe ili ndi kukwera kwabwino, ndiye kuti ndikofunikira kuyesa kuthamanga, choyamba, kuti muphunzitse motalika, osati m'misewu yayitali, koma m'mapiri. Ngati kungatheke. Izi zidzakuthandizani kuti mupikisane ndi mpikisano wotsatira.
Nthawi zambiri zimakhala zovuta kwambiri kwa iwo omwe akhala akuphunzitsa chigwa nthawi zonse kuthamanga marathon ndi zithunzi. Poterepa, zovuta zoyipa zazithunzi pazotsatira zake ndizazikulu kwambiri.
Kuti kukonzekera kwanu mtunda wamakilomita 42.2 ukhale wogwira ntchito, ndikofunikira kuchita nawo pulogalamu yophunzitsidwa bwino. Polemekeza tchuthi cha Chaka Chatsopano mu malo osungira mapulogalamu 40% DISCOUNT, pitani mukasinthe zotsatira zanu: http://mg.scfoton.ru/
