Ngati mukulakalaka kutenga nawo mbali pa mpikisano wothamanga, komabe mukukayikira ngati tsiku lina mutha kukhala katswiri pothamanga, ndiye lero tikukuuzani za njira zosavuta panjira yopambana komanso za zida zomwe zingakuthandizeni kuti mukhale omasuka kwambiri.
Elena Kalashnikova, phungu wa masewera, amagawana zomwe akuchita ndi marathon angapo.
- Dzina langa ndi Lena Kalashnikova, ndili ndi zaka 31. Ndidayamba kuthamanga zaka 5 zapitazo, ndisanayambe kuvina. Nthawi imeneyo, kuthamanga komwe kunayamba ku Moscow kunayambanso kuthamanga. Ndinakumana ndi othamanga osiyanasiyana, ndiye kunalibe otchuka ambiri. Mmodzi wa iwo anali wolemba mabulogu Alisher Yukupov, ndipo anandiuza pamenepo kuti: "Tithamange mpikisano wothamanga."
Ndinakonzekera, ndinathamanga marathon yoyamba ku Istanbul, ndipo nditatha kumwa mowa, ndinadzipeza ndekha mphunzitsi, ndinayamba kuphunzitsa ndipo patatha chaka ndinamaliza CCM mu marathon. Tsopano cholinga changa ndikukhala katswiri wazamasewera. Mwa zomwe ndakwanitsa - ndidatenga malo achitatu pa mpikisano wa usiku wa Moscow chaka chino, chachinayi - ku Luzhniki half marathon, yemwe akutenga nawo gawo pa mpikisano waku Russia ku Kazan chaka chino, wopambana mphotho yamitundu ina yaku Moscow.
- Nchiyani chimalimbikitsa anthu kuti ayambe maphunziro a marfons?
- Wina amauziridwa ndi nkhani za othamanga odziwika, wina amangoganiza zothamanga mpikisano wothamanga. Koma koposa zonse, nkhanizo zimalimbikitsa munthu atasintha mwadzidzidzi moyo wake, mwachitsanzo, m'malo maphwando, adayamba kusewera masewera mwaluso. Zikuwoneka kwa ine kuti nkhanizi ndizolimbikitsa. Ndipo, zachidziwikire, zithunzi za moyo wamasewera kuchokera ku Instagram ndizolimbikitsanso.
- Chonde tiuzeni, kutengera zomwe mwakumana nazo, ndi zida ziti zothandiza ndi maluso omwe amathandizira pokonzekera marathon?
- Kukonzekera kwa marathon ndikovuta kwambiri, ndiye kuti, sikungophunzitsa kokha, komanso, kuchira. Wophunzitsa amapanga pulogalamuyi. Munthawi yayikulu, awa ndi masewera olimbitsa thupi, pafupi ndi marathon - ena. Nthawi zonse ndimachita kutikita minofu, kamodzi pamlungu, pitani kumalo opezera masewera. Njira zomwe ndimakonda kwambiri ndi cryopressotherapy, awa ndi mathalauza momwe madzi amazizira, madigiri 4 okha, mumagona pakama, kuvala mathalauzawa ndipo kwa mphindi 40 amakopeka, kusindikiza ndikumaziziritsa miyendo yanu. Izi zimathandiza kutulutsa lactic acid ndikuchepetsa kutupa.
Thanzi ndilo chida chofunikira kwambiri kwa wothamanga aliyense, chifukwa chake thanzi liyenera kuyang'aniridwa. Kuphatikiza apo, kuti munthu achiritse, ndikofunikira kugona mokwanira, kudya bwino, ndi kumwa mavitamini. Mwachitsanzo, mu kabati yanga yazachipatala pali Riboxin, Panangin, vitamini C, multivitamini. Nthawi zina ndimatenga chitsulo cha hemoglobin.
Zipangizo zabwino ndizofunika kwambiri ndipo ziyenera kusinthidwa munthawi yake. Ma sneaker amatha makilomita awo 500 - ndipo amayenera kutayidwa, osawasiya konse, chifukwa miyendo yanu ndiyokwera mtengo. Pali nsapato zambiri, ndizosiyana, zachidziwikire, zimathandizira pochita maphunziro, monga zida zina, simungathe kuchita popanda izo. Mwambiri, ndikufuna kunena kuti mutha kuphunzitsa, zitha kuwoneka ngati zilizonse, koma kwenikweni, maphunziro aukadaulo amathetsa zovuta zambiri.
Ndipo, zowonadi, wothandizira wabwino kwambiri komanso wofunikira ndiwotchi yamasewera, chifukwa simungathe kuchita popanda iyo. Mutha kuyatsa foni yanu ndikuyendetsa ma 30 km pogwiritsa ntchito GPS tracker, koma sindikuganiza zolimbitsa thupi popanda wotchi, chifukwa zonsezi ndi kugunda kwa mtima ndi mtunda, izi ndi zina zowonjezera, ndi moyo wonse, zambiri zomwe ndimatumiza kwa wophunzitsa kotero wotchi ndiye chinthu changa chonse.
- Ndi zida ziti zomwe zida zapamwamba, monga maulonda anzeru, zingatenge nawo gawo pamaphunziro?
- Chofunikira kwambiri koma ntchito yosavuta ndiyotsata mtunda ndi kugunda kwa mtima. Komanso - kutha kudula magawo pabwaloli. Ndikupita kubwalo lamasewera, ndimachita masewera olimbitsa thupi, ndikufunika kuthamanga mamiliyoni zikwi khumi, nditapuma mamita 400. Ndidadula magawo onse, amandikumbukira, kenako ndimayang'ana pomwe ndikugwiritsa ntchito, ndimatsitsa zidziwitso zonse kuchokera pamenepo ndikuzitumiza kwa wophunzitsa kuti athe kuwona momwe ndimathamangira, magawo ati omwe adapezeka, komanso gawo lililonse - zambiri pazomwe zimachitika, pafupipafupi masitepe, chabwino, izi zili kale m'ma modelo apamwamba, monga anga.
Palinso zisonyezo zakuthamangira kwamphamvu, komwe kungagwiritsidwe ntchito pomvetsetsa momwe mungagwiritsire ntchito njira: akuwonetsa mayendedwe afupipafupi, kutalika kwa osunthika owongoka, ichi ndi chisonyezero cha maluso, momwe munthu amadumphira kwambiri akamathamanga: osalimba pang'ono, ndimphamvu yomwe amagwiritsa ntchito mphamvu zambiri zimapita patsogolo, chabwino, ndi zizindikilo zina zambiri.
Mitundu yotsogola yotsogola imatha kuwerengera nthawi yopumulirako: amatsata momwe mawonekedwe a othamanga amasinthira ndipo, kutengera maphunziro, amapereka kusanthula ndikuwunika. Mwachitsanzo, gadget imalemba kuti kulimbitsa thupi kumeneku kwakukhudzani kuti muzitha kuyenda mwachangu kwa nthawi yayitali, kukulitsa kugwiritsa ntchito mpweya wabwino, luso lanu la anaerobic, komanso kulimbitsa thupi kwina kunalibe ntchito ndipo sikunakupatseni chilichonse. Chifukwa chake, wotchiyo imatsata mawonekedwe a othamanga - kaya mawonekedwe asintha kapena akukulira.
Mwachitsanzo, ndidadwala mu Seputembala, motsatana, sindinathamange sabata lathunthu, ndipo nditayambiranso, koloko idandionetsa kuti ndinali mdzenje kwathunthu ndipo zonse zinali zoyipa.
Izi ndizomwe wotchi imathandizira pantchito yophunzitsira, ndiye kuti, imakhala chida chothandiza pakuwunika momwe othamanga alili olimba.
Apanso, zizindikilo zofunika kutsatiridwa ndi smartwatch zitha kugwiritsidwanso ntchito kuchira, ndiye kuti, kuti muwone ngati mukuchira kapena ayi. Wotchi imatha kutsatira kugona, ndipo kugona ndikofunikira kwambiri. Ngati munthu amagona maola asanu patsiku kwa masiku angapo motsatizana, ndi maphunziro ati omwe angakhalepo?
Wotchiyo imatsatiranso zomwe zimapumira, chomwe ndi chisonyezo chabwino cha momwe othamanga alili. Ngati zimachitika kwambiri, mwachitsanzo, mwadzidzidzi kumenya kwakula kwambiri ndi 10, ndiye kuti wothamanga wagwiridwa ntchito kwambiri, amafunika kupuma, kuti achitepo kanthu kuti achire. Wotchi imatha kutsata kuchuluka kwa kupsinjika, izi zitha kuganiziridwanso panthawi yophunzitsira.
- Ndi zida ziti zomwe inu mumagwiritsa ntchito pamasewera?
- M'masewera, ndili ndi Garmin Forerunner 945, iyi ndi wotchi yabwino kwambiri, ndimayigwiritsa ntchito. Ali ndi wosewera, amatha kulipira ndi khadi, chifukwa chake ndimapita kwa ena ndipo sinditenga foni yanga. M'mbuyomu, ndimafunikira foni kuti ndimvetsere nyimbo, tsopano wotchi imatha kuzichita, komabe, nthawi zambiri ndimatenga foni yanga, makamaka kuti nditenge mawonekedwe apamwamba a wotchiyo ndikuyiyika pa Instagram kumapeto kothamanga.
Ndipo ndimangonyamula foni yanga, katundu wambiri. Ndimagwiritsa ntchito wotchi ndi mahedifoni a Bluetooth, ndimakhala ndi wotchi ndikumvetsera nyimbo kudzera mwa iwo, pali foni yomwe ili ndi pulogalamu yopangira makina, Garmin Connect and Travel, ndipo, chifukwa chake, laputopu yomwe ndimadzaza malipoti muzolemba zanga zamasewera ndikuzitumiza kwa mphunzitsi. Chabwino, ndi foni yolumikizirana ndi mphunzitsi.
- Ndi ntchito ziti za smartwatch zomwe mumaona kuti ndizothandiza kwambiri pakuwunika?
- Zikuwonekeratu kuti pali zomwe zikufunika, iyi ndi GPS komanso wowunika kugunda kwa mtima, koma ndimakonda kulingalira zisonyezo zakuyenda kwamphamvu, tsopano ndimakonda chisonyezo cha kupuma kangati komwe ndimatenga. Ndikungofuna kuwona ziwerengerozo pambuyo pake, ndili ndi chidwi, ndipo chifukwa chake, ndimayang'ana momwe IPC imasinthira ola limodzi, ngati IPC ikukula, ndiye ndikupita patsogolo. Ndimakonda kusanthula kolimbitsa thupi. Kwa anthu ena, iliyonse ili ndi ntchito yake yofunikira kwambiri, ina yomwe mwina sindingathe kuwadziwa.
Wotchi ndiyabwino, koma sindigwiritsa ntchito chilichonse, ndipo wina sangachite popanda china chatsopano. Wotchi yanga ikangondithandiza, ndinayamba ulendo wopita ku Cologne, ndikupita kukathamanga. Sindikonda kwenikweni pamalopo, ndipo ndidapulumutsidwa ndi ntchito "kunyumba", yomwe idanditsogolera ku hotelo yanga, komabe, ndidathamanga ndipo poyamba sindimazindikira, ndimaganiza kuti nthawi idasokoneza china chake. Ndinathawa pang'ono, natseguliranso "kunyumba", ndipo anandibweretsanso ndipo nthawi yachiwiri ndinazindikira kuti inde, iyi ndiye hotelo yanga.
Ili ndiye ntchito. Koma m'moyo wamba ku Moscow, sindimagwiritsa ntchito. Wina sangakhale opanda mapu, ndimangothamangira kumalo omwe ndimadziwa bwino. Ndipo wina wopanda makhadi, mwachitsanzo, sangatero. Zonse zimatengera munthu zomwe amafunikira. Tsopano, mwachitsanzo, sindingakhale popanda nyimbo. Pomwe ndinali ndi mtundu wakale ndipo ndinalibe mahedifoni, ndimathamanga popanda nyimbo.
- Ndi pamasewera ati pomwe zimakhala zovuta kuchita wopanda wotchi?
- Mawotchi amafunikira pamaulendo ataliatali, pamipikisano yathu yamisewu, makamaka kwa oyamba kumene. Mutha kuwonetsa zomwe zili pazenera zomwe zili zoyenera kwa munthuyo. Iliyonse ili ndi yakeyake, monga kuli kosavuta kwa ndani. Mwachitsanzo, ndimayika wotchi yoyimitsa pa wotchi yanga ndikuyiyang'ana ndikamadutsa ma kilomita. Wina amadziwa kutambasula molingana ndi kugunda kwake, mwachitsanzo, munthu amathamanga ndikuyang'ana kugunda kwake, ndiye kuti, amadziwa komwe angayendere mtunda woterewu. Ngati kugunda kulibe malire, ndiye kuti munthuyo amachepetsa.
- Tiuzeni za vuto la kuchira ndi kuponderezedwa, ndizosavuta kuti wothamanga amvetsetse nthawi yakwana kuti ayime ndikupita "kutchuthi"?
- Mwambiri, kupondereza ndi pamene munthu amatsetsereka kuti amve chisoni, amasiya kugona, mtima wake umagunda nthawi zonse, izi zimatha kumvedwa nthawi yomweyo. Mitsempha, kutopa, ngati simungathe kuchita maphunziro, mulibe mphamvu, izi ndi zizindikiritso za kuwonekera mopitirira muyeso. Nthawi zambiri, makamaka anthu omwe amakumana ndi izi koyamba, samanyalanyaza zonsezi, samvetsa kuti ndi chiyani komanso zomwe ziyenera kuchepetsedwa.
Ngati alibe mphunzitsi ndipo sawauza kuti apumule, apitiliza kuphunzitsa mpaka atadwala kapena china chake chichitike. Ndipo ndi wotchi ndiyosavuta, amangoyang'anira momwe zimakhalira ndipo mutha kuwona nthawi yomweyo: mukayang'ana momwe mukugwiritsira ntchito, akuti "kupumula kugunda kwa mtima kotere." Ngati mwadzidzidzi adakula ndikumenya 15, ndiye kuti ndi chizindikiro chakuwongolera.
- V02Max ndi chiyani, momwe mungayang'anire, kodi chizindikirochi ndichofunikira kwa wothamanga ndipo chifukwa chiyani?
- VO2Max ndiyeso ya kuchuluka kwa mpweya wambiri. Kwa ife othamanga, izi ndizofunikira kwambiri chifukwa zimatengera kuthamanga komwe tingathamange. VO2Max akuwonetsa mulingo wothamanga paulonda, amawerengera malinga ndi maphunziro ndi ziwonetsero, ngati akukula, ndiye kuti zonse zili bwino, wothamanga ali panjira yoyenera, mawonekedwe ake akukhala olimba.
Apanso, malinga ndi VO2 max, wotchi imatha kuneneratu nthawi pamtunda, momwe munthu angakwaniritsire mpikisano wothamanga momwe akupangidwira. Apanso, izi nthawi zina zimalimbikitsa. Ngati koloko ikuuzani kuti mutha kuthamanga marathon atatu, mwina mutha, yesani, itha kugwira ntchito. Iyi ndi mfundo yofunika yamaganizidwe.
Pali zinthu zingapo zomwe zimakhudza kupirira kuyendetsa magwiridwe antchito, izi ndi: kuyendetsa chuma, malire a anaerobic ndi VO2Max (kapena VO2 max, ngati ndi Chirasha). Aliyense wa iwo atha kutengeka ndi maphunziro, koma ndi VO2max yomwe ndi yosavuta kuwerengera osayesa mayeso azachipatala - koma kuchokera pazotsutsana, mwachitsanzo.
Ndimayang'ana VO2Max ngati chimodzi mwazolemba zolimbitsa thupi. Chizindikirochi chikakwera, ndimikhalidwe yabwino ya othamanga, amathamanga kwambiri. Ndipo ngati pulogalamu yanu ikukonzekera mpikisano wothamanga, ndiye kuti mutha kuyiyendetsa bwino kwambiri.
Kodi ndichabwino bwanji kuwerengera VO2Max mu maola? Choyamba, ndikuti nthawi zonse amayang'anira chizindikirochi ndikuchiwerenganso potengera maphunziro. Simuyenera kudikirira mpikisano wotsatira kuti muwone mawonekedwe anu - nazi, zatsopano za kulimbitsa thupi kwatsopano. Kuphatikiza apo, sizotheka nthawi zonse kupereka zabwino zonse pampikisano, zomwe zikutanthauza kuti kuwerengera kwake sikungakhale kolondola kwenikweni.
Kachiwiri, kutengera VO2Max, Garmin nthawi yomweyo amapereka chiwonetsero chazotsatira zampikisano womwe amakonda - 5, 10, 21 ndi 42 km. Izi zimayikidwa muubongo, munthu amayamba kumvetsetsa kuti manambala omwe samapezeka kale ali pafupi kwambiri.
Chizindikiro ichi ndi chosavuta kugwiritsa ntchito poyesa mphamvu. Ndiye kuti, ngati ikukwera pang'onopang'ono sabata ndi sabata, mwezi ndi mwezi, ndiye kuti mukuyenda bwino, mawonekedwe anu akupita patsogolo. Koma ngati imangokhala nthawi imodzi kapena, choyipitsitsa, imayamba kugwa, ndiye kuti mukuchita china chake cholakwika.
