Kwa masewera, sikofunikira kupita kukasewera masewera olimbitsa thupi kapena kumalo ochitira masewera olimbitsa thupi, kuyenda kwakutali, tsiku ndi tsiku ndikwanira. Kodi pali kusiyana kotani pakati pa kuthamanga ndi kuyenda? Kusintha kwakukulu pakati pazinthu izi mwachangu, mtembo, ntchito zamagulu osiyanasiyana amisempha ndikupilira.
Anthu ambiri amakhulupirira kuti kuyenda sikungafanane ndi kuthamanga, koma munthu amene amayenda makilomita 20 patsiku amakumananso ndi zotere ngati atathamanga makilomita 5 poyenda. Kuwotcha mafuta mu nkhaniyi kudzakhala kofanana. Ngati tizingolankhula zamasewera kapena kuyenda kwa Scandinavia, ndiye kuti makilomita 10 azikhala okwanira.
Kuthamanga, kuthamanga ndi kuyenda kwa Nordic ndi njira zonse zamasewera. Jogyo cholinga chake ndikuwonetsa kuthana ndi mamitala angapo munthawi yochepa. Mautali pamalangizo awa ndi osiyanasiyana, kuyambira pa 100 mita mpaka marathons a makilomita makumi angapo.
Kusiyanitsa kwakukulu pakati pa kuthamanga ndi mtundu uliwonse wakuyenda ndikupezeka kwa gawo lotchedwa "kuthawa", momwe thupi limakhalira mlengalenga kwakanthawi kochepa. Palinso zosiyana m'magulu am'magazi omwe amagwiritsidwa ntchito nthawi yothamanga, komanso kukhalapo koyambira pang'ono.
Kusiyanitsa kwakukulu pakati pamasewera othamanga ndi m'malamulo, munkhondo ndi masewera othamanga, wothamanga sangatenge miyendo iwiri pamtunda nthawi imodzi, izi zimawerengedwa kuti zikuyenda. Kuyenda mipikisano kumawoneka kwachilendo kwambiri chifukwa cha mayendedwe ake, pomwe ndikofunikira kuti dzanja loyenda lizilunjika.
Bondo ngodya
Pogwira ntchito, munthu aliyense amakhala ndi malo opindika kwambiri pabondo. Izi ndizofunikira chifukwa chake, mwendo ukagundika pamwamba, kukankha kwamphamvu kumachitika kuposa poyenda. Chifukwa chake, wothamanga amatenga liwiro lofunika kwambiri mwachangu kwambiri.
Bondo likamawerama, minofu ya quadriceps imagwira ntchito bwino. Ichi ndiye chifukwa chachikulu chomwe mawondo amatha kuyamba kupweteka nthawi yayitali, koma izi sizimawoneka poyenda. Mukamayenda, kugwada kwamunthu aliyense sikupitilira madigiri 160.
Katundu pa msana ndi mawondo
Anthu ambiri amatha kumva kupweteka kwakanthawi kapena kuthamanga kwambiri:
- olowa bondo;
- Minyewa yamiyendo;
- tendon.
Ululu ukhoza kuchitika chifukwa cha kupsinjika kwakukulu pamsana ndi mawondo mukamathamanga. Mipikisano imakhala yopweteketsa mtima kuposa kuyenda mpikisano.
Kuphatikiza pa kuthekera kotambasula, kuwonongeka kwa mitsempha pamene ikuyenda, zinthu zingapo zimakhudza thupi.
- Choyamba, kuyesetsa kwa thupi lake, mothandizidwa ndi wothamanga amakankhira kumtunda. Pakadali pano, katundu wolemetsa amakhala mthupi ndipo, ngati anyalanyazidwa, atha kuvulaza.
- Zinthu zina zofunika ndizapamwamba komanso nsapato. Malowa amakhala ndi gawo lofunikira, kulimba kwambiri komanso mabampu, kumakhala kovulaza kwambiri. Kusankha nsapato ndikofunikanso, ndikofunikira kugwiritsa ntchito nsapato zokhazokha, zopepuka komanso zofewa, izi zimathandizira kuthamanga komanso kupewa kupweteka.
Mukamayenda, zinthu zonsezi sizofunikira kwenikweni, ndipo kuvulala kumatha kupezeka pokhapokha chifukwa chonyalanyaza kapena kukonzekera mokwanira kwa thupi.
Kuthamanga
Chimodzi mwazosiyana kwambiri komanso zochititsa chidwi kwambiri ndi kuthamanga. Paulendo wothamanga, othamanga oyamba kumene amathamanga makilomita 3 mpaka 5 pa ola limodzi, ndipo akatswiri amafikira makilomita 8. Pakadali pano, zotsatira zotchedwa breakpoint zimakwaniritsidwa, pomwe kuli kosavuta kuyamba kuthamanga kuposa kupitiriza kuyenda.
Kuthamanga kwakukulu kwa munthu pamene akuthamanga ndi makilomita 44 pa ola limodzi, ndipo pafupifupi pafupifupi makilomita 30. Pa liwiro ili, wothamanga sangathe kuyenda mtunda wautali.
Lumikizanani ndi nthaka
Chimodzi mwazofunikira kwambiri ndi nthawi yolumikizana ya miyendo ndi mawonekedwe poyenda. Pakati pa kuyenda kulikonse, zivute zitani, phazi limodzi limakhudzabe pansi.
Pankhani yothamanga, zonse zimakhala zosiyana, pamalangizo awa pamakhala mphindi "yowuluka" miyendo yonse ikakhala mlengalenga. Chifukwa cha gawoli, liwiro lalikulu limakwaniritsidwa, koma nthawi yomweyo mwayi wovulala umakulirakulira.
Kuyenda, kumbali inayo, kumatha kupereka zabwino zonse zothamanga ndi chiopsezo chochepa chovulala. Kuthamanga kumakhudza kwambiri mafupa ndi mitsempha, zomwe zingayambitse zotsatira zosayenera.
Kupirira
Mukamathamanga, kugwiritsa ntchito mphamvu zamagetsi kumakhala kwakukulu kwambiri kuposa nthawi yothamanga, koma nthawi yomweyo, kuyatsa kwa zopatsa mphamvu kumakhala kwakukulu kwambiri.
Anthu omwe amayenda maulendo ataliatali adzawotcha ma calorie ofanana, koma kwa nthawi yayitali.
Ponena za kukula kwa kupirira kwakuthupi, kuthamanga kuli bwino kuposa kuyenda ndipo anthu omwe amachita malangizowa atha kugwira ntchito nthawi yayitali atangowonongeka ndi mphamvu zawo.
Ndalama zamagetsi
Ndalama zamagetsi pazinthu zina zimasiyana kwambiri. Mwachitsanzo, munthu yemwe amathamanga pa liwiro lapakatikati kwa theka la ola atopa kwambiri kuposa munthu amene wayenda kwa maola awiri.
Nthawi yomweyo, zotsatira za masewera olimbitsa thupi zidzakhala zosiyana kwambiri. Wothamanga atha kukhala wopirira, waminyewa yam'mimba komanso dongosolo lamtima mwachangu.
Manambala osiyanasiyana amakhudzidwa
Pakati pa kuthamanga ndi kuyenda, minofu yosiyanasiyana imakhudzidwa, ndipo momwe zimakhudzira iwo ndizosiyana.
Mukamathamanga, pafupifupi magulu onse a minofu m'thupi, omwe amanyamula kwambiri ndi awa:
- mchiuno;
- matako;
- shin kusintha;
- minofu ya ng'ombe;
- intercostal;
- alireza.
Mukamayenda, minofu yoposa 200 imakhudzidwa, koma katundu wake ndi wotsika poyerekeza ndi kuthamanga.
Magulu akuluakulu am'mimba omwe amagwira ntchito poyenda:
- mchiuno;
- minofu ya ng'ombe;
- matako.
Kuthamanga ndi kuyenda ndizogwirizana kwambiri ndikupanga zomwezi mthupi la munthu. Ngakhale kufanana pakati pamachitidwe awiriwa, pali zosiyana zambiri. Kusiyanitsa kwakukulu ndi: katundu m'thupi, kuthamanga kwa kayendedwe, kugwiritsa ntchito mphamvu ndi njira zophera.
