Kwa ambiri, loto lalikulu lothamanga ndikugonjetsa mpikisano woyamba... Komabe, kuti mufike pamlingo woti mutha kuthamanga 42 km, choyamba muyenera kuthamanga theka la marathon - theka la marathon. Tiyeni tikambirane m'nkhaniyi za m'mene tingathamangire marathon yoyamba, zomwe zilipo pokonzekera othamanga a novice patali pano, momwe mungagawire magulu panjira, ndi zina zambiri.
Zida
Theka la marathon - mtundawo ndi wautali kwambiri. Oyamba kumene amatenga maola opitilira awiri kuti amalize. Munthawi imeneyi, zovala kapena nsapato zilizonse zovuta zimatha kukutopetsani komanso kukukakamizani kusiya mpikisanowu. Chifukwa chake, choyambirira, onetsetsani kuti anu zida zoyendetsera anali womasuka komanso wopepuka.
Theka la marathon liyenera kuyendetsedwa ndi kabudula wofewa ndi T-sheti kapena thanki (ya atsikana). Nsapato zabwino zoyenda bwino ndizofunikira pamapazi anu. Kuphatikiza apo, ma sneaker amayenera kumwazikana. Ndiye kuti, mukadakhala kuti mukuthamanga nsapato izi kwa mwezi umodzi usanachitike mpikisano. Kupanda kutero, kuvala nsapato zatsopano nthawi yomweyo pampikisano, mutha kuwononga mwendo wanu pachimanga chamagazi.
Kuphatikiza apo, ndikofunikira kuti muvale chovala chakumanja kuti mupukute thukuta pamphumi, kapena chomangira mutu chomwe chidzagwira ntchitoyi payokha. Mutha kuthamanga mu kapu kapena magalasi kuti dzuwa lisasokoneze. Onetsetsani kuti mwapeza wotchi yotsika mtengo yotsika mtengo kuti muzitha kuyendetsa mtunda uti. Zonsezi zitha kugulidwa mosavuta pa sitolo yogulitsira pa intanetikomwe kuli zosankha zazikulu zamasewera azungulira.
Musaiwale chinthu chachikulu - yesetsani kuthamanga pampikisano pazomwe mumakonda kuchita mukamaphunzira. Tsiku loyambira si nthawi yoyesera, ngakhale zovala kapena nsapato.
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.
Kukonzekera ndi kuthamanga voliyumu
Sitikunena za kuphunzitsa othamanga odziwa bwino nkhaniyi. Tikulankhula zomwe zikuyenera kuchitidwa kuti muthamange 21 km 97 mita. Ndipo ngati tikulankhula zakukonzekera, mitanda iyenera kukhala maziko a maphunziro anu. Ndibwino kuti muziwayendetsa nthawi zonse momwe mungathere. Osachepera 40 km sabata. Koma mulimonsemo, ngati muli ndi mwayi wothamanga tsiku lililonse, ndiye kuti tsiku limodzi pamlungu liyenera kukhala lopumula kwathunthu ndipo tsiku limodzi liyenera kupatsidwa kungochira pang'ono. Kupanda kutero, thupi lanu silikhala ndi nthawi yochira ndipo kulimbitsa thupi kwanu sikungakhale kopindulitsanso.
Ndikofunika kuyendetsa mitanda kuchokera ku 6 mpaka 20 km pamitengo yosiyanasiyana. Mitanda ikuchedwa kuti achire. Kugunda kumenya 120-140 pa mphindi. Wothamanga wapakatikati kuti aphunzitse kupirira ndikuwonjezera malire anu a aerobic. Kugunda kwake ndi kumenya kwa 140-155. Ndipo tempo, ndiye kuti, mwachangu kwambiri, kuti muphunzitse kuchuluka kwa mpweya (VO2 max). Kugunda pamitanda yotere kumatha kufikira kumenyedwa kwa 170-180.
Musaiwale lamulo lalikulu la mitanda - kuthamanga osayima. Ndi bwino kuthamanga makilomita 10 pang'onopang'ono, koma kuthamanga osayima komanso wogawana kuposa ngati muthamangitsanso koyambirira kwa mtunda, kenako mphamvu imatha ndipo mupita pansi. Padzakhala zopindulitsa zochepa pamtanda wotere.
Zachidziwikire, mitanda ili kutali ndi mtundu wokhawo wamaphunziro. Chitani ntchito yapakatikati, onjezerani kuthamanga kwanu, ndikuphunzitsani miyendo yanu. Koma kuti muthe kuthamanga marathon yanu yoyamba, ndikokwanira kungoyendetsa mitanda pamiyeso yosiyanasiyana komanso mtunda wosiyanasiyana. Tidzakambirana momwe tingakonzekerere othamanga odziwa bwino theka la marathon m'nkhani ina.
Njira zothamangira
Ndikofunikira kwambiri pampikisano kuti mupeze liwiro lanu, lomwe mungadziwe motsimikiza kuti mupita patali. Musagwere pachisangalalo chachikulu pachiyambi. Nthawi zambiri othamanga osadziwa zambiri amayamba kuthamanga mwachangu kuyambira koyamba. Koma atayenda makilomita angapo, mphamvu zimayamba kutha, ndipo amangotaya mwadzidzidzi. Izi sizofunikira. Ndi bwino kusankha kuyambira pachiyambi mayendedwe anu ndipo sungani mtunda wanu wonse.
Zikhala zabwino ngati mungapeze wina yemwe angathamange mothamanga kwanu. Kuyankhula zamaganizidwe, kuthamanga ndi wina ndikosavuta.
Kumbukirani, theka loti marathon liyenera kukhala poyambira. Palibe chifukwa chokonzekera nthawi iliyonse yotsiriza. Kulibwino ingothamangitsani mtunda womwewo. Koma nthawi yotsatira yesetsani kuswa mbiri yanu.
Imwani ndi kudya
Ngati mukumvetsetsa kuti muyenera kuthamanga theka la marathon kwa pafupifupi maola awiri kapena kupitilira apo, ndibwino kuti mudzitsitsimutse ndi zina panjira. Zakudya nthawi zambiri zimapatsa kola, chokoleti, nthochi, zoumba. Pambuyo pa ola limodzi, mutha kudya pang'onopang'ono chakudya ichi kuti malo anu ogulitsira mafuta azitsitsimutsidwa nthawi zonse.
Yesetsani kumwa madzi nthawi iliyonse yazakudya, osamwa pang'ono. Makamaka kutentha. Ngakhale simudzamva ludzu, imwani madzi pang'ono. Kumbukirani - kumverera kwa ludzu kwatayika kale madzi m'thupi. Ndi kutaya madzi m'thupi, ngakhale pang'ono peresenti, thupi limayamba kugwira ntchito moipa kwambiri. Chifukwa chake, bweretsani madzi anu nthawi zonse.
Marathon marathon ndiye poyambira ambiri. Pambuyo pake, anthu amayamba kumvetsetsa kuti sangakhalenso popanda kuthamanga. Ndipo kuti theka lakutali lisakhale lantchito yowawa komanso kuzunzika kwa inu, muyenera kuthamanga pafupipafupi kwa miyezi osachepera 3-4, osayiwala za zida zabwino, kumwa ndi kudya panthawi ya mpikisano, pezani munthu yemwe azithamanga pa liwiro lanu ndikusangalala malo othamanga onse 21 km 97 mita.
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