Kukonzekera mpikisano wothamanga kuli ndi mitundu yambiri yamitundu. Izi ndizomwe zimakhudza momwe mumakonzekera bwino nthawi yofanana yomwe mumagwiritsa ntchito maphunziro. Chifukwa chake, ndikofunikira kudziwa osapanga zolakwitsa zoyambirira zomwe zingapangitse kulimbitsa thupi kwanu kukhala kosagwira kapena kopanda ntchito konse.
1. Kuthamanga nthawi zonse pamtunda wampikisano
Cholakwika ichi nthawi zambiri chimapangidwa ndi iwo omwe akukonzekera mtunda kuchokera 1 mpaka 10 km. Poterepa, wothamanga kumeneyu amayesa kuyendetsa mtunda woyenera pafupipafupi kwambiri kuti akwaniritse zomwe akufuna. Poyambirira, pakuchita masewera olimbitsa thupi kwenikweni, zolemba zanu zimasweka. Koma pakapita nthawi, izi sizichitikanso, kutopa kumayamba, nthawi zambiri kuvulala komanso kukana kwathunthu kuphunzitsa.
Momwe mungakonzekere: Simungathamangire kumtunda wopikirapo kuposa nthawi inayake. Munkhaniyi: Sungani magwiridwe antchito, mutha kupeza malangizo amomwe mungafunikire kuthamanga mtunda wokwanira womwe mukufuna kukonzekera. Ndipo, mwachitsanzo, kuthamanga kwa 1 km, mtunda uwu uyenera kuyendetsedwa osapitilira milungu iwiri. Ndipo 10 km osapitilira mwezi.
2. Kuchita masewera olimbitsa thupi nthawi zonse
Izi nthawi zambiri zimawoneka ngati othamanga omwe amagwira ntchito panthawi yomwe kumakhala kovuta kukonzekera zolimbitsa thupi zawo mofanana, kapena alibe cholinga chachikulu ndikuphunzitsanso momwe akumvera. Poterepa, sabata limodzi mutha kulimbitsa thupi kawiri, winayo 6. Ndipo lachitatu, mutha kukonzekera tsiku lopuma. Izi zipangitsa kuti azigwira ntchito mopitirira muyeso kapena kuvulala m'masabata omwe mudzaphunzitsidwe kwambiri, popeza thupi silimakwaniritsidwa. Komanso, mphamvu ya maphunziro amenewa kangapo m'munsi.
Momwe mungakonzekerere: Sankhani zolimbitsa thupi zingapo sabata iliyonse zomwe mutha kuthana nazo 100%, ndikuphunzitsa kangapo. Ngati muli ndi nthawi yambiri yopuma, simuyenera kuwonjezera zina zolimbitsa thupi. Tsatirani ndandanda. Ndipo maphunziro adzakhala othandiza kwambiri.
3. Kutsegula potulutsa voliyumu
Izi nthawi zambiri zimakhala zolakwika zomwe othamanga akukonzekera theka la marathon kapena kupitilira apo. Kulingaliraku kumadza chifukwa chakuti makilomita ambiri omwe mumathamanga, zotsatira zake zimakhala zabwino kumapeto kwa mpikisano. Zotsatira zake, kutsatira ma mileage kumatha kubweretsa kuvulala, kapena kugwira ntchito mopitilira muyeso, kapena kuchititsa kuti maphunzirowa akhale ochepa, popeza IPC kapena ANSP sinaphunzitsidwe.
Kukonzekera: Osathamangitsa mtunda wapamwamba kwambiri momwe ungathere. Ngati mungaphunzitse mtunda wa hafu ya marathon, zotsatira zabwino zitha kuwonetsedwa pa 70-100 km sabata. Ndipo mutha kuyendetsa ngakhale pa 40-50 km. Pa marathon, manambalawo ndiwokwera pang'ono. Pafupifupi 70-130 pazotsatira zabwino. Ndipo 50-70 kuthamanga. Nthawi yomweyo, akatswiri amathamanga makilomita 200 pa sabata, pomwe pali zolimbitsa thupi zambiri. Amateur sangakoke voliyumu yotere, pokhapokha kungoyenda pang'ono. Ndipo izi zidzabweretsa kusagwira ntchito.
4. Kunyalanyaza maphunziro amphamvu
Kuti muthamange muyenera kuthamanga. Oyamba othamanga ambiri amaganiza choncho. M'malo mwake, kuphunzitsa mphamvu kumachita gawo lofunikira kwambiri pakuyenda. Imathandizira luso, imawonjezera mphamvu ndikuchita bwino kwa kunyansidwa. Ndikuteteza kuvulala. Ndipo ngati tikulankhula za njira kapena mapiri othamanga, ndiye kuti amakhala mnzake wothamanga. Kunyalanyaza mphamvu kungakuthandizeni kuti musatsegule mpikisanowu, chifukwa kuchuluka kwake kumatha kuvulaza kwambiri, chifukwa minofu ndi mafupa mwina sangakhale okonzeka kuthamanga kwambiri.
Momwe mungakonzekere: munthawi yoyambira, nthawi zonse muzichita zolimbitsa thupi kamodzi pamlungu. Kapena, mutatha kuchita masewera olimbitsa thupi, yesetsani kuchita masewera olimbitsa thupi ndi ma abs (squats, kupindika mutagona chagada, kulumpha panja, kukweza thupi kumapazi). Pafupi ndi mpikisano, womwe ndi masabata 3-4, mphamvu imatha kuchepetsedwa kapena kutha.
5. Kusintha kolakwika kwa zolimbitsa thupi mopepuka
Ochita masewera othamanga ambiri amakhala ndi mfundo yoti kulimbitsa thupi ndikolimba, kumakhala kathanzi. Pali chowonadi chochuluka mmenemo. Komabe, mutatha kulimbitsa thupi, payenera kukhala nthawi zonse zolimbitsa thupi. Ndikubwezeretsa pantchito yolemetsa komwe kumapereka kupita patsogolo, osati kulimbikira komweko. Ngati, mutatha kulimbitsa thupi, mupitiliza kuchita masewera amtundu womwewo, ndiye kuti thupi silichira, ndipo simuphunzira kupita patsogolo. Ndipo posachedwa mudzadzipweteketsa kuvulala kwambiri ndikugwira ntchito mopitirira muyeso.
Kukonzekera: Nthawi zonse sinthani pakati pa kulimbikira komanso mopepuka. Osachita zolimbitsa thupi ziwiri motsatira.
Pali zolakwika zambiri pokonzekera. Koma ambiri a iwo ali payekha mwachilengedwe. Wina amafunikira mphamvu zambiri, wina zochepa. Wina amafunika kuwonjezera voliyumu, wina ayenera kuichepetsa, wina amachita zolimbitsa thupi nthawi zambiri, wina nthawi zambiri. Koma izi 5 ndizofala kwambiri. Ngati mupanga zolakwitsa zilizonse munkhaniyi, yesetsani kuzikonza kuti njira yanu yophunzitsira ikhale yothandiza kwambiri.
