Thamangani 42 km 195 metres kwa anthu ambiri ntchito yosatheka. Komabe, ena a iwo posachedwa kapena pambuyo pake amasankha kuchita izi, ndikuyamba kukonzekera mpikisano wawo woyamba m'moyo wawo. Koma kuti muthamange mtunda wautali kwambiri wa Olimpiki, muyenera kukonzekera bwino.
Kulimbitsa thupi
Kuti muthamange, kapena kuthamanga marathon, muyenera kuyendetsa voliyumu yofunikira. Momwe mungafunire, kuti wothamanga woyamba, muyenera kuthamanga makilomita 150-250 pamwezi, ndiye kuti ndi 40-60 km sabata. Chifukwa chake, tsiku lililonse muyenera kuyendetsa Makilomita 10... Poterepa, tsiku limodzi liyenera kupangidwa kukhala lopuma osapitilira pamtanda. Ndalamayi iyenera kuyendetsedwa kwa miyezi yosachepera 2 mpikisano usanachitike. Tikulimbikitsidwanso kuti tizipukutire gawo la 800, 1000, Mamita 2000 ndi kupumula pang'ono.
Nthawi yomweyo, pali dongosolo loyambirira loyang'ana nthawi yomwe mutha kuthamanga marathon yanu. Kuti muchite izi, muyenera kuthamanga maulendo 10 800 pamtondo womwewo. Pumulani mphindi 3-4 pakati pa gawo lililonse. Chifukwa chake, ngati nthawi yapakati pa iliyonse Mamita 800 idzakhala mphindi 3 ndi masekondi 40, zomwe zikutanthauza kuti mutha kuthamanga marathon mu maola 3 mphindi 40. Komabe, dongosololi siligwira ntchito bwino ngati mungayambe kutha mphindi zitatu zilizonse. Poterepa, sizikudziwika kuti mutha kuthamangako mpikisano wamaola atatu.
Kuphatikiza pa kuthamanga, ndikofunikira kuchita masewera olimbitsa thupi angapo, monga squats kapena pistol, maphunziro apansi, chingwe cholumpha ndi zina.
Zolemba zambiri zantchito zomwe zingakusangalatseni:
1. Njira zothamanga za Marathon
2. Zochita Zoyendetsa Mwendo
3. Njira yothamanga
4. Zoyenera kuchita ngati periosteum ikudwala (fupa kutsogolo pansi pa bondo)
Masabata atatu mpikisano usanachitike, ndikofunikira kuthamanga mtunda wa 30-35 km kuti thupi limvetsetse mtundu wamtundu womwe ukuyembekezera. Kuphatikiza apo, mtanda wa 30 km umakupatsani mwayi wowunika mphamvu zanu mpikisano wothamanga usanachitike ndikumvetsetsa zomwe mulibe kuti muthamange mwachangu.
Ndikofunika kuchepetsa mavoliyumu awiri milungu iwiri isanachitike. Ndipo kutatsala sabata kuti ayambe, yambani kuyendetsa magetsi ang'onoang'ono, cholinga chake sichikuphunzitsa, koma kutenthetsa thupi kuti likhale labwino.
Chakudya
Mukamagwiritsa ntchito njira yolowera kumtunda, muyenera kudya chakudya chambiri kuti mukhale ndi mphamvu zokwanira zoyendetsera. Ndipo sabata limodzi mpikisano usanachitike, muyenera kuyamba kusunga glycogen, yomwe ingakuthandizeni patali.
Glycogen amasungidwa bwino kudzera muzakudya zama carbohydrate. Kuti muchite izi, idyani pasitala kawiri patsiku tsiku lililonse kwa sabata. Chifukwa chakuti simudzawononga mphamvu zambiri, kuthamanga mitanda yopepuka, thupi limayamba kudziunjikira glycogen. Mukamakwanitsa kudziunjikira, mudzakhala ndi mphamvu zochulukirapo pa mpikisano wothamanga.
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/
