Theka la marathon ndiwolimba kwambiri. Tidakambirana pazomwe muyenera kudziwa ndi momwe mungaphunzitsire kuti muthamange mpikisano wanu woyamba mu nkhani yomaliza apa: Momwe mungayendetsere marathon yanu yoyamba... Lero tiwunika kukonzekera kwa akatswiri othamanga omwe akukonzekera kuthamanga 21 km 97 mita mu ola limodzi 1 mphindi 40.
Mfundo zazikuluzikulu zokonzekera theka lothamanga
Ngati a theka marathon kwa inu ndiye chiyambi chachikulu, osati chapakatikati, ndiye kukonzekera kwathunthu kuyenera kuyambika miyezi 3 isanayambe. Izi, zachidziwikire, sizitanthauza kuti ndizosatheka kukonzekera munthawi yochepa. Kungokhala kukonzekera kwakanthawi kochepa kudzaipiraipira. Kuphatikiza apo, m'miyezi itatu iyi mutha kuyamba mayesero 10-15 km. Nthawi yomweyo, mfundo zakukonzekera zizikhalabe pa theka lothamanga. Zidzakhala zofunikira kupanga sabata isanakwane mpikisano izi zisanakhazikike.
M'miyezi itatu yoyamba yamaphunziro atatu, kutsindika kuyenera kukhazikitsidwa pakumanga maziko ndi kulimbitsa miyendo yanu. Momwemonso, kuti mupeze voliyumu yothamanga pakuyenda mitanda kuchokera pa 8 mpaka 20 km m'malo osiyana siyana, ndiye kuti, mwanjira ina. Kuthamanga pang'onopang'ono sikungapereke zotsatira, koma kungoyenda mwachangu kapena kwapakatikati kumatha kubweretsa ntchito yochulukirapo.
Komanso muzichita masewera olimbitsa thupi ophunzitsira miyendo. Chifukwa chake, kutengera kuchuluka kwa zolimbitsa thupi sabata iliyonse, muyenera kupereka theka la zolimbitsa thupi kuti muwoloke. Gawo lina la 30-40% liyenera kuperekedwa kuti lizichita masewera olimbitsa thupi ndipo 10-20% ya ntchito iyenera kuchitidwa nthawi yayitali, kutsindika komwe kudzapangidwe kale mwezi wachiwiri ndi wachitatu wamaphunziro.
M'mwezi wachiwiri, kuchuluka kwa GPP kumatha kuchepetsedwa pang'onopang'ono, pomwe kuchuluka kwa magwiridwe antchito pazigawo kumatha kuwonjezeka. Ndikofunikanso kuchepetsa mitanda yonse. Mwachitsanzo, ngati mungaphunzitse kasanu pa sabata, ndiye kuti muyenera kuthamanga kawiri, kuwoloka nthawi ziwiri pa bwaloli ndikupereka tsiku limodzi kuti muphunzitse.
Mwezi wachitatu ukhala wolimba kwambiri komanso wovuta kwambiri. Ndikofunika kusiya kuphunzitsidwa kwathunthu kapena kuzichita mutapitilira gawo lina kuwonjezera pamaphunziro. Nthawi yomweyo, mitanda iyeneranso kuyendetsedwa mothamanga kwambiri. Tsiku limodzi pamlungu liyenera kusankhidwa ngati tsiku lomwe ntchito yovuta kwambiri ichitike.
Chifukwa chake, ndi chiwonetsero chofananira cha magwiridwe antchito 5 pasabata, timasiya masiku 2-3 a mitanda, yomwe imodzi iyenera kukhala pa tempo, ndi enawo pafupipafupi, kapena pang'onopang'ono, ngati pakufunika kuchira. Ndipo 2-3 zolimbitsa thupi zina ziyenera kukhala zantchito yapakatikati.
Theka la marathon, mtundawo ndi wokwanira, koma nthawi yomweyo. Kuti muwonetse kuchuluka kwanu pamtunduwu ndikusangalala ndi njirayi ndi zotsatira zake, muyenera kukhala ndi chidziwitso chofunikira pakukonzekera, zolakwitsa, chakudya chamagawo marathon. Ndipo kuti chidziwitso ichi chikhale chadongosolo komanso chosavuta, muyenera kulembetsa maphunziro angapo apakanema aulere omwe akonzedwa kuti mukonzekere ndikugonjetsa theka lothamanga. Mutha kulembetsa ku mndandanda wapadera wamaphunziro apakanema apa: Maphunziro a kanema. Theka marathon.
Ntchito yapakatikati pokonzekera theka la marathon.
Ngakhale mutadutsa mitanda kangati, mukufunikirabe kuphunzitsa magawo kuti muwonjezere kuthamanga kwakanthawi kothana ndi mtunda.
Zotambazo zitha kuyendetsedwa kulikonse. Ndikosavuta kuwathamangitsira kubwalo lamasewera kokha chifukwa kumeneko mutha kuyeza mtunda molondola. Koma mutha kusankha gawo lirilonse kulikonse ndikuyendetsa molingana ndi mfundo yomweyi.
Mfundo yayikulu yoyendetsera zigawo ndikuti panthawi yolimbitsa thupi ndikofunikira kuyendetsa zigawo zingapo kuti ndalama zawo zikhale zofanana ndi theka la mtunda, ndiye makilomita 10.
Monga kulimbitsa thupi, mutha kuthamanga nthawi 20-30 400, 10 nthawi 1000, 7 times 1500 mita. Nthawi yomweyo, liwiro liyenera kusungidwa kwambiri kuposa lomwe mudzapambane theka la marathon, kuti thupi lizitha kuthamanga kwambiri. Pakati pazigawo, mpumulo uyenera kuchitika pang'onopang'ono pang'ono kwa mphindi 3-4.
Mwachitsanzo. Ntchito - chitani maulendo 10 mita 1000 pamiyeso 200 iliyonse. Ngati mukufuna kumaliza theka la marathon mu ola limodzi mphindi 30, ndiye kuti kilomita iliyonse iyenera kuphimbidwa pafupifupi 4 m - 4.10 m.
Ntchito yotsikira kukonzekera theka la marathon
Ntchito yabwino kwambiri pokonzekera theka la marathon ikukwera. Maphunziro amtunduwu amatanthauza nthawi yophunzitsira ndipo ndikofunikira kuti muzichita kamodzi pa sabata.
Pezani Wopanda ndi otsetsereka a madigiri 8, kuchokera 200 mita... Ndipo muthamangitsiremo mwachangu kuthamanga pazigawo. Ndikofunika kuti muthamangitse kuchuluka kwa 5-6 km. Kupumula - kuyenda kapena kuthamanga kubwerera.
Kulimbitsa mwendo kukonzekera theka lothamanga
GPP yoyenda pakati komanso mtunda wautali siyosiyana kwambiri ndi inzake. Chifukwa chake, kuti mudziwe zambiri pamutuwu, werengani nkhaniyi: momwe mungaphunzitsire miyendo yanu kuthamanga.
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma koyenera, luso, kutentha, luso lopanga eyeliner woyenera patsiku la mpikisano, gwirani ntchito yolimba yolimba yothamanga ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
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/
