Nthawi yodzipatula yatha, ndipo chilimwe chafika pachimake. Yakwana nthawi yobwereranso kuzolowera moyo komanso kuchita masewera olimbitsa thupi. Koma momwe mungachitire moyenera komanso popanda kuwononga thanzi?
Dmitry Safronov, mtsogoleri wapadziko lonse lapansi pamasewera othamanga, mendulo yamkuwa ya 2010 European Marathon Championship, yemwe akuchita nawo Masewera a Olimpiki a 2012, kazembe wa Binasport ndi Adidas brand, mlendo wolemekezeka wa SN PRO EXPO FORUM International Healthy Lifestyle and Sports Festival, adayankha funso ili. ...
Yambani kuyambira pachiyambi
Ngati panthawi yodzipatula mudalola kupumula kwathunthu ndikukhala miyezi ingapo osaphunzitsidwa, ndiye kuti muyenera kubwerera kumasewera (kaya ndi akulu kapena ang'ono, akatswiri kapena akatswiri) pang'onopang'ono komanso modekha. Kwa nthawi yayitali, thupi lathu limasiya kuyamwa msanga ndipo muyenera kuyamba chilichonse kuyambira pomwepo.
Panali mphindi mu masewera anga pomwe ndimakhalanso miyezi ingapo osayenda. Munthawi imeneyi, adandichita opareshoni pa bondo lovulala ndipo machitidwe aliwonse adanditsutsa. Ndinayambadi ndi zinthu zoyambira, chifukwa poyamba sindimatha ngakhale kuthamanga, bondo langa lidayamba kupweteka ndikutupa.
Zitha kuchitikanso kwa munthu wathanzi yemwe amabwerera ku masewera olimbitsa thupi atapuma nthawi yayitali - thupi lake liziwonetsa kupsinjika kwakukulu. Simungakakamize ndipo mulimonsemo simuyenera kudzikakamiza kuti muchite china choposa mphamvu yanu.
Pambuyo povulala, pang'onopang'ono ndinayamba kulimbitsa bondo langa. Ndidabwera kubwaloli madzulo, koma osati pamtengo wopangira, koma paudzu, ndidalumphira m'malo, molunjika, ndipo nditapanga malo olumpha ndikulimbitsa mawondo anga, ndidayamba kupitiliza. Limbitsani mitsempha yanu ndi zimfundo musanayambe kuchita zolimbitsa thupi kwambiri.
Miyezi iwiri yopuma - awiri kubwezeretsa
Nthawi yobwereranso kuzinthu zanthawi zonse ndizosiyana ndi aliyense. Koma ngati titenga zowerengera zapakati, ndiye kuti miyezi iwiri yopuma ikutanthauza miyezi iwiri yakuchira. Kungakhale kupusa kwambiri kuyesa kuchira munthawi yayitali kwambiri ngati simunachite chilichonse kwa nthawi yayitali. Opusa ndi osatetezeka! Kupsinjika kwakukulu pamtima ndi minofu, chiopsezo chowonjezeka chovulala. Khalani odekha, yambani pang'onopang'ono, onjezani katunduyo pang'onopang'ono.
Kukonzekera marathon
Pambuyo pobwerera kumalo ophunzitsira omwe mungakonzekere marathon. Chofunikira pakukonzekera ndikuthamanga kwakanthawi. Ngati munthu waphonya zambiri, ndiye kuti mwathupi sangathe kuzikwaniritsa.
Chifukwa chake tidachira, tidabwezeretsa katundu wamba ndikukalowa m'boma, timayamba kukonzekera kugonjetsa nsonga zatsopano. Kukonzekera kwa mpikisano wothamanga kumatha miyezi itatu ndipo kumatha kugawidwa m'magawo atatu: 1 mwezi - kusintha, miyezi iwiri - yayikulu komanso yovuta kwambiri (yowonjezera katundu), miyezi itatu - yamaganizidwe (yang'anani koyambira ndikuchepetsa kuchuluka kwa katundu).
Timagula tikiti ndikuwulukira kumapiri
Ndi chiyani? Kuphatikiza pakukhudzidwa ndi thupi, mumakhala mumavuto onse, zambiri zosafunikira ndikukangana. Kudzipatula kwasintha momwe timakhalira, malingaliro ali pa zero, ndikungofuna kuyiwala zonsezi kwakanthawi ndikusintha (mwamwayi, titha kuyendayenda mdziko muno).
Pachigawo choyamba, timasintha thupi kukhala lolemera. Mwachitsanzo, mumayendedwe oyambira ndimaphunzitsa 150-160 km sabata. Pa gawo loyamba, ili kale 180-210 km. Ndikofunika kukweza mawu bwino kuti mupewe kuvulala.
Gawo lachiwiri, mumagwira ntchito yonse, kuthamanga kuli pafupi kupikisana (mkati mwa sabata).
Kumayambiriro kwa mwezi wachitatu, mukugwirabe ntchito motere, koma kutatsala masiku 20 kuti muyambe, mumatsika kumapiri ndikubwerera kwanu. Ndikofunikira kukhalabe ndi malingaliro anu osadzipereka kwathunthu pamavuto amzinda waukulu. Pakadali pano, mwakonzeka kale kuthamanga mpikisano wothamanga, chifukwa chake kukonzekera kumabwera, zomwe zikuyang'ana poyambira (morale), ndi kutsika kwa voliyumu. Ntchito imapitilira, nthawi zambiri Lachiwiri ndi Lachisanu, ndipo mtunda wautali ndi Loweruka kapena Lamlungu.
Zakudya
Sabata imodzi kuti marathon ayambe, chakudya chama protein-carbohydrate chimayamba. Gawo loyamba la sabata ndi kuchuluka kwa mapuloteni. Chotsani mkate, shuga, mbatata, mpunga, ndi zina zotero. Gawo lachiwiri la sabata ndi chakudya. Mutha kubwezera mbatata, pasitala, maswiti ku zakudya, koma yesetsani kumwa chakudya chocheperako.
Kodi chikuchitika ndi chiyani pakadali pano? Pa masiku a mapuloteni a chakudyacho, mudzamva, kuyika pang'ono, osati bwino. Mwina mumataya makilogalamu angapo, simudzakhala ndi mphamvu zokwanira. Mukangopita masiku amadzimadzi, mumamva bwino ndikupita kumalo omwe amatchedwa mpira wolimbikitsidwa pachiyambi. Tsoka ilo, kutengeka kumeneku sikokwanira mtunda wonsewu, koma zomwe zakudyazi zilipo zilipo.
Mutha kudziwa zambiri zothandiza, kufunsa funso kwa katswiri ku VIII International Festival of Healthy Lifestyle and Sports SN PRO EXPO FORUM 2020 - chiwonetsero chachikulu kwambiri pamasewera azamasewera, msonkhano wolimbitsa thupi, msonkhano wokondweretsa, zisudzo za ojambula zithunzi, zithunzi ndi magawo a autograph ndi akatswiri amasewera ndi olemba mabulogu, makalasi opangira zophikira, zolemba zapadziko lonse lapansi, ntchito zokongola, mpikisano ndi zina zambiri.
Lembani madetiwo mu kalendala yanu - Novembala 13-15, Sokolniki Exhibition and Convention Center, Moscow
Khalani membala wa chochitika chowala kwambiri cha nthawi yophukira 2020! #YaidunaSNpro
www.nanji.expo.com
