Kukonzekera marathon kuyambira pachiyambi - maupangiri ndi zidule

Kuthamanga kwakutali kumayimilidwa ndi mpikisano wothamanga, womwe uyenera kukonzekera bwino. Njira yolakwika imayambitsa kuvulala komanso mavuto ena. Pali malingaliro ambiri okhudzana ndi kukonzekera mpikisanowu.

Momwe mungakonzekerere marathon - maupangiri

Kupita patsogolo pang'ono ndi pang'ono

Malangizo akulu ndikuwonjezera kupita patsogolo mofanana.

Ndi izi:

1. Mlungu uliwonse mtunda umawonjezeka ndi 10%.
2. Oyamba kumene akulangizidwa kuti ayambe ndi mtunda wa 5 km, pambuyo pake chizindikirocho chikuwonjezeka mpaka 10 km. Ulendowu ukangogonjetsedwa popanda mavuto, mutha kupita kumtunda wamtunda.
3. Kutsitsa pang'onopang'ono kumathandiza kuti mitsempha ndi matope zikhale zokonzeka.

Kuchita masewera olimbitsa thupi kwambiri kumatha kubweretsa kutopa ndi kuvulala. Katundu woyesedwayo sayenera kusintha kwambiri moyo.

Momwe mungakulitsire mphamvu ndi chipiriro?

Magawo ofunikira kwambiri ndikupilira ndi mphamvu.

Zimakhala motere:

• Mphamvu imapezeka pakuchita masewera olimbitsa thupi.
• Kupirira kumangobwera kokha kudzera munthawi yochepa.

Mukamachita zolimbitsa thupi, muyenera kusamala, kulakwitsa kumatha kubweretsa kuvulala koopsa.

Kusankha malo oti muphunzire

Malo ophunzirira amasankhidwa kutengera nyengo ndi zokonda zanu. Zovuta zimatha kupezeka nthawi yachisanu.

Kuthamanga kumatha kuchitika:

• Ku bwaloli. Njira iyi imasankhidwa ndi ambiri, popeza chinsalucho chakonzedwa ndipo sipadzakhala zopinga zilizonse panjira. Komabe, sikuti aliyense akhoza kuthamanga mozungulira.
• Paki komanso m'njira zina. Ochita masewera ena amakonda mtunda uwu chifukwa ndiwosangalatsa kuthana nawo.

M'nyengo yozizira, amathamangira ku bwalo lamasewera kapena kumalo ochitira masewera olimbitsa thupi oyenera.

Ndondomeko yophunzitsira

Ndondomeko yokhayo yophunzitsira bwino yomwe ingakuthandizeni kuti mukhale ndi zotsatira zabwino.

Pali madongosolo ambiri ophunzitsira, zotsatirazi zimaganiziridwa posankha:

1. Zovuta ndi kulimba ndizo magawo ofunikira kwambiri.
2. Mapulogalamu ambiri amaphunzitsa masabata 20-24.
3. Pakutha sabata, tikulimbikitsidwa kuti muwonjezere mtunda wokwanira.

Dongosolo la maphunziro liyenera kuganizira mfundo zonse. Ndiukadaulo waluso, muyenera kulumikizana ndi akatswiri omwe amapereka chithandizo pakukula kwamaboma ophunzitsira.

Moyo wothamanga wa Marathon

Zochitika pamoyo zitha kudzetsa zotsatira zochepa.

Moyo wathanzi umadziwika ndi izi:

1. Chidwi chimaperekedwa pazomwe amachita tsiku ndi tsiku. Kugona mokwanira kumafunikira kukonza minofu yowonongeka ndi thupi lonse.
2. Zizolowezi zoipa zimakhudza thupi lathunthu.
3. Kuyenda pafupipafupi kosagwira ntchito kumatha kukuthandizani kuti mupeze masewera olimbitsa thupi.

Pali mwayi wopeza anthu amalingaliro omwe angakuthandizeni kukhala ndi moyo wathanzi womwe umathandizira kuti mukhale ndi zotsatira zabwino.

Chakudya choyenera

Mukamasewera masewera, ndikofunikira kulabadira zakudya zoyenera. Mphamvu zambiri zimafunikira masewera othamanga asanachitike, chifukwa pafupifupi minofu yonse imakhudzidwa panthawi yothamanga.

Chakudya choyenera chimadziwika ndi mfundo izi:

1. Zakudya zokhazokha komanso zathanzi ziyenera kuphatikizidwa.
2. Ngakhale mphamvu siyokwanira, sayenera kusamutsidwa. Pambuyo pophunzitsidwa kwa maola 1-1.5, mutha kuwonjezera zomwe mumadya.

Chakudya choyenera chimatsimikizira kuti mphamvu zofunikira zimaperekedwa. Kupanda kutero, kubwezeretsa minofu ya minofu sikuchitika.

Njira yampikisano

Kuti mupeze zotsatira zabwino, muyenera kusankha njira yoyenera.

Pankhaniyi, muyenera kuganizira mfundo zingapo zofunika:

• Mukamasankha njira, muyenera kuwona zinthu moyenera, chifukwa apo ayi pali mwayi wovulala.
• Kuyamba kwa marathon nthawi zambiri kumapereka poyambira kosavuta, malingaliro azotsatira zake adzakwaniritsidwa mtsogolo. Changu chochulukirapo pachiyambi chimakhala chifukwa chapanikizika.
• Panthawi yothamanga, muyenera kutsatira dongosolo lanu lazakudya. Kudya kwa kuchuluka kwa michere kumathandizira kuti minofu yathu ikhale yolimba.
• Kutaya madzi kwambiri kumawonedwa patali. Kafukufuku akuwonetsanso kuti madzi ochulukirapo amawononga thupi. Mutha kuzigwiritsa ntchito mphindi 15 zilizonse.
• Kutayika kwa 1-2% yokha yamadzi sikuyambitsa kuwonongeka kwa thupi. Nthawi yomweyo pali zakumwa zamasewera mwapadera zogulitsa.
• Chofunikira ndikukonzekera zida ndi zida. M'mawa amatulutsidwa kuti adye chakudya choyenera.

Njirayi imapangidwa ndikuganizira zomwe zingatheke, zomwe muyenera kuyesa kuthekera kwanu.

Kuchira pambuyo pa kulimbitsa thupi

Gawo lofunikira pamaphunziro onse ndi njira yochira. Ngati sizikuchitika munthawi yake, pali mwayi wovulala komanso mavuto ena.

Makhalidwe a njira yochira ndi awa:

1. Tsiku limodzi pasabata liyenera kusankhidwa pomwe sipadzakhala katundu.
2. Sabata yophunzitsidwa bwino iyenera kusinthidwa ndi sabata yopuma.
3. Sitikulimbikitsidwa kuti muchepetse thupi lanu ndi maphunziro musanathamange mpikisano wamasabata 2-3, ntchito yayikulu ndikusunga kamvekedwe, osati kutopa.
4. Pa nthawi yopezera thupi, thupi limayenera kulandira chakudya chambiri komanso zomanga thupi. Amafunika kupanga glycogen, yomwe imapanga nkhokwe zamagetsi.

Mutatha kuthamanga, muyenera kudya kwa mphindi 30-45. Zinthu zomwe zikubwera zimathandizira kubwezeretsa minofu ya minofu.

Nsapato ndi zovala zoyenera

Chidwi chachikulu chiyenera kulipidwa posankha nsapato ndi zovala.

Makhalidwe ali mu mfundo zotsatirazi:

1. Kapangidwe ka phazi ndi mawonekedwe a biomechanical amthupi ndi amtundu uliwonse.
2. Kwa akatswiri, kusankha kwa nsapato kumachitika muma laboratories apadera. Kafukufuku wopangidwa ndiwokhudzana ndi njira zothamangitsira zachilengedwe ndi mtundu wothamanga.
3. Nthawi yakusankha, muyenera kudalira momwe mukumvera. Nsapato ziyenera kukhala zomasuka kugwiritsa ntchito momwe zingathere.

Sitikulimbikitsidwa kuvala nsapato zatsopano nthawi yomweyo, chifukwa zimayenera kunyamulidwa pang'ono. Kupanda kutero, zovuta zimatha kubwera panthawi yomwe ikutha. Nsapato zovalidwa kwambiri zimatha kubweretsa mavuto.

Pali zovala zapadera zogulitsa. Makhalidwe ake ndi kugwiritsa ntchito zinthu zabwino, pomwe amazungulira thupi kuti muchepetse kukana.

Zochita zapadera zothamanga

Zochita zapadera zimapewa mavuto akulu. Nthawi zambiri kuvulala kwamasewera kumachitika mwa oyamba kumene, komwe kumalumikizidwa ndikumangirira mwamphamvu kwamphamvu ndi minofu. Nthawi yomweyo, thupi lonse silingathe kusintha nthawi yomweyo kusintha.

Zochita zapadera zothamanga zimayimilidwa ndikutambasula, maofesi olimba. Chidwi chapadera chimaperekedwa pakulimbitsa ntchafu, mawondo ndi mitsempha ya akakolo.

Ndani akutsutsana kuthamanga mtunda wautali?

Kuthamanga kwakutali kumalumikizidwa ndi kupsinjika kwakukulu pamachitidwe amtima.

Zotsutsana ndi izi:

1. Matenda a mtima ndi mitsempha.
2. Kuwonongeka kwa mafupa ndi mitsempha.
3. Kulephera kwa msana.

Mukamatsatira malingaliro okhudzana ndi kuchuluka kwa katundu pang'onopang'ono pa mpikisano, mutha kuzindikira mavuto azaumoyo nokha. Ngati ululu ndi mavuto ena awoneka, muyenera kulumikizana ndi akatswiri ndikufotokozera kuthekera kwa masewera akatswiri.

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