Kuthamanga mpikisano ndi maloto a othamanga ambiri. Munkhaniyi, tikambirana pazomwe tiyenera kuyang'ana tikamakonzekera dongosolo la mpikisano, komanso magwero otseguka oti mugwiritse ntchito - mabuku, malingaliro ochokera kwa aphunzitsi odziwika, zida zapaintaneti zokonzekera maphunziro.
Zomwe zingathandize pakupanga dongosolo
Kuwerenga mabuku okhudza kuthamanga
Mosakayikira, chidziwitso chambiri komanso malingaliro ake amapezeka m'mabuku onena zamasewera (choyambirira, kuthamanga), komwe kunachokera m'khola la othamanga ndi makochi otchuka. Tiyeni tikufotokozereni mwachidule mabuku odziwika kwambiri.
Grete Weitz, Gloria Averbukh "Marathon yanu yoyamba. Momwe ndimalize ndikumwetulira. "
Malinga ndi ndemanga za owerenga, ntchitoyi ikwanira kuti mupeze mayankho pamafunso ambiri okhudza marathon kuchokera kwa oyamba kumene. Komanso bukuli lithandizira kukonzekera kukonzekera mpikisano, lipereka yankho la momwe mungakwaniritsire kumaliza.
M'ntchito yake, Grete Weitz, yemwe anali ndi maudindo ambiri, amagawana zomwe akumana nazo. Wothamanga akutiuza, choyambirira, chifukwa chake muyenera kuthamanga, kuthamanga kwambiri komanso mawonekedwe ake. Adanenanso kuti mpikisano uwu ndiwokumana nawo mwamphamvu womwe ungasinthe moyo wanu kwamuyaya.
Wolembayo amaperekanso mayankho pamafunso oyambira omwe oyamba kumene angakhale nawo pokonzekera mpikisano.
"Kuthamanga ndi Lidyard"
Wolemba wophunzitsa othamanga wodziwika bwino komanso wotchuka wa Leurard Arthur, chidutswa ichi chimalimbikitsa komanso kuphunzitsa. Wolemba amafotokozera chifukwa chake makalasi othamanga ndiabwino kuposa mitundu ina yakulimbitsa thupi, zomwe zimawakhudza thanzi.
Komanso, kwa iwo omwe akuchita nawo masewera othamanga, ntchitoyi imapereka mapulogalamu okonzekera mpikisano kumatunda osiyanasiyana - kuchokera pamakilomita khumi mpaka makumi awiri ndi chimodzi, pazovuta ndi ma cross-country run. Nthawi yomweyo, kumaliza maphunziro adapangidwa kwa othamanga azakugonana, zaka komanso masewera osiyanasiyana, komanso upangiri kwa oyamba kumene. Kuphatikiza apo, bukuli limafotokoza za kuthamanga komweko, kusankha kwa zida,
Jack Daniels "Kuyambira 800 mita mpaka marathon"
Ili ndi buku lofunikira komanso lozama lolembedwa ndi aphunzitsi odziwika bwino kutengera zomwe adakumana nazo. Ntchitoyi ndi yoyenera kwa wothamanga mulimonse momwe angafunire yekha mapulani aukadaulo.Gawo loyamba la ntchitoyi limafotokoza za mfundo za maphunziro ndi mapulani awo, mawonekedwe amasewera, zomwe thupi limachita ndi maphunziro.
Gawo lachiwiri limatchula zolimbitsa thupi monga kuwala ndi kuthamanga kwakutali, kuthamanga kwa marathon, ndi kulowa, kupitilira, komanso kubwereza kubwereza. Gawo lachitatu lili ndi mapulani a maphunziro azaumoyo, ndipo gawo lachinayi lili ndi mapulani okonzekera mipikisano yosiyanasiyana, kuyambira 800 mita mpaka marathon.
Pitt Fitzinger, Scott Douglas "Msewu waukulu wothamangira othamanga kwambiri (mtunda kuchokera ku 5 km kupita ku marathon)"
Malinga ndi owerenga, ili ndi buku lozama kwa othamanga omwe ali ndi chidwi chothamanga.
Gawo loyamba la ntchitoyi limafotokoza za momwe thupi limayendera, limapereka tanthauzo la izi:
- IPC ndi liwiro loyambira,
- chipiriro,
- kuwongolera kugunda kwamtima panthawi yophunzitsira,
- mawonekedwe amthupi ophunzitsira ochita zachiwerewere,
- momwe mungapewere kuvulala ndikugwiritsa ntchito mopitirira muyeso.
Gawo lachiwiri la bukuli, mapulani ophunzitsira maulendo ataliatali amaperekedwa, ndipo, pamtundu uliwonse, pali mapulani angapo, kutengera kukula kwa zomwe othamanga ali nazo. Imaperekanso zitsanzo zothandiza pamoyo wa akatswiri othamanga.
Zida zapaintaneti zokhala ndi maphunzilo
Pazinthu zosiyanasiyana zapaintaneti, mutha kupeza maupangiri, upangiri ndi mapulani okonzekereratu okonzekera mpikisano wamtunda wosiyanasiyana, kuphatikiza ma marathons.
MyAsics.ru
Pazinthu izi, mutha kupanga pulani yokonzekera mpikisano patali. Kuti muchite izi, muyenera kuwonetsa zaka zanu, jenda, komanso zotsatira za mpikisano wa mtunda winawake. Zonsezi zitha kuchitika popanda kulembetsa komanso kwaulere.
Zotsatira zake, mupeza dongosolo, lomwe lidzakhale ndi izi:
- maphunziro,
- kuyesa kuthamanga,
- kuchepa kwa mabuku,
- mtundu,
- kuchira.
Mapulani ophunzitsira ochokera kwa opanga zida zamasewera osiyanasiyana
Zolinga zosiyanasiyana zitha kuwoneka, mwachitsanzo, patsamba la opanga zida zosiyanasiyana: Polar, Garmin, ndi zina zambiri. Nthawi yomweyo kukhazikitsa kwa mapulani omwe akonzedwa (mothandizidwa ndi zida zogulidwa, mwachitsanzo, masewera owonera masewera) atha kuyambitsidwa kutsatira, palibe chifukwa chosungira zolemba zawo ndi malipoti.
Kuthamangap
Ntchitoyi imapereka zolipira, m'malo mwatsatanetsatane wamaphunziro. Mwachitsanzo, dongosolo lokonzekera marathon lidzawononga pafupifupi $ 30.
Palinso ntchito yaulere ya SmartCoach, mothandizidwa ndi momwe mungakhalire ndi dongosolo lalifupi lazophunzitsira lakutali polemba izi:
- mtunda,
- kuchuluka kwanu,
- ma mileage okonzekera kuthamanga pa sabata,
- mulingo wovuta.
Mapulogalamu ophunzitsira m'malo osiyanasiyana othamanga
Mukalembetsa mpikisano wina patsamba lovomerezeka la marathon, mutha kutsitsa dongosolo lamaphunziro kuchokera pamenepo, kutengera mulingo wamaphunziro anu.
ZowerengeraVDOT
Mudzafunika ma calculator awa kuti muwerenge kuchuluka kwa mpweya wanu (MOC). Chifukwa cha iye, mutha kudziwa kuchuluka kwa maphunziro.
Mapulani okonzekera marathon okonzeka
Dongosolo lokonzekera marathon kwa oyamba kumene
Dongosolo lakonzedwa kuti likhale lokonzekera kwa milungu 16 ndipo liyenera kuchitidwa tsiku lililonse
- Pa Lolemba M'masabata asanu oyambilira komanso milungu iwiri yapitayi takhala tikuyenda mtunda wamakilomita asanu. Pakadutsa milungu 6-9 - makilomita asanu ndi awiri, mkati mwa masabata 10-14 - makilomita 8.
- Lachiwiri - zosangalatsa.
- Lachitatu timayenda mtunda wamakilomita asanu ndi awiri m'masiku atatu oyamba, komanso kwa ma kilomita atatu mpaka asanu ndi atatu otsatira. Masabata 7-8 timathamanga 10 km, masabata 9 - 11 km. Masabata 10-14 timagonjetsa 13 km pa kulimbitsa thupi, pamasabata 15 - 8 km, komaliza, 16, - asanu.
- Lachinayi timathamanga milungu isanu yoyambirira kwamakilomita asanu, milungu inayi yotsatira - makilomita asanu ndi awiri. Pakadutsa milungu 10-14 - makilomita asanu ndi atatu, m'masabata 15 - makilomita asanu. Timaliza sabata yatha ndikuyenda makilomita atatu.
- Pa Lachisanu zosangalatsa. Palibe chifukwa chogona pabedi. Mutha kuyenda, kusambira, kukwera njinga, kulumpha chingwe.
- Loweruka - tsiku la mtunda wautali kwambiri, kuyambira 8 mpaka 32 km. Nthawi yomweyo, sabata yatha yamaphunziro, gawo lomaliza likuthana ndi mtunda wa marathon.
- Pasabata - zosangalatsa.
Ndondomeko yophunzitsira othamanga apakatikati
Nayi dongosolo lamasabata khumi ndi asanu ndi atatu la othamanga odziwa bwino ntchito yawo.
Pakati pake, mudzakhala ndi masabata ovuta kwambiri omwe muyenera kuyesetsa kupirira. Kuphatikiza apo, padzakhala masabata osavuta kumapeto komwe angachire.
Mukamakonzekera marathon, muyenera kutsatira zakudya, kudya zakudya zomanga thupi, mafuta athanzi, ndi chakudya chochepa chodya chakudya. Koma chakudya chofulumira, chotsekemera ndi zina "zopanda zakudya" ziyenera kukanidwa. Muyenera kumwa madzi ambiri, kudya zipatso ndi ndiwo zamasamba zatsopano.
Kulimbitsa thupi kwawonongeka patsiku la sabata:
Lolemba Ndi nthawi yobwezeretsa. Patsikuli, muyenera kusunthira mwachangu: kukwera njinga, kusambira, kupita kokayenda paki, kulumpha chingwe, kuyenda pang'onopang'ono kwa ola limodzi. Mothandizidwa ndi zochitika ngati izi, zinyalala zimachotsedwa paminyewa ya mwendo pambuyo pophunzira nthawi yayitali, ndipo kuchira kumathamanga.
Lachiwiri kulimbitsa thupi kwakanthawi kumakonzedwa. Ndi chithandizo chawo, mutha kupanga njira yothamanga, liwiro lakuthwa komanso kupirira kwakukulu.
Kulimbitsa thupi kumakhala ndi magawo otsatirawa:
- Kutenthetsa kwa mphindi 10, kuthamanga pang'ono pang'onopang'ono.
- timathamanga makilomita asanu mpaka khumi pa liwiro la makumi asanu ndi limodzi mpaka makumi asanu ndi awiri peresenti.
- Mangani mphindi zisanu.
- kutambasula.
Kumayambiriro kwa dongosololi, maphunziro afupipafupi ayenera kuchitika pamtunda wa makilomita 5, kenako pang'onopang'ono mpaka makilomita 10, kenako ndikuchepetsa mpaka makilomita 6
Komanso, mkati mwa masabata 18, onjezerani kulimbitsa thupi komanso kulimbitsa thupi pochita masewera olimbitsa thupi kasanu kapena kasanu ndi kawiri, chitani zolimbitsa thupi za mwendo, kusindikiza atolankhani, mapapu ndi squats (magawo atatu khumi mpaka khumi ndi awiri). Ngati ndi kotheka, pitani kumalo olimbitsa thupi kuti mukachite zolimbitsa thupi.
Lachitatu nthawi yophunzitsira yomwe yakonzedwa. Zidzakuthandizani kukulitsa mphamvu ya minofu, kuwonjezera kupirira, kudziunjikira mafuta kuti mupitilize maphunziro, ndikuwongolera kuthamanga kwanu.
Zochita zolimbitsa thupi zitha kukhala motere:
- Kutenthetsa kwa mphindi khumi.
- Kutalika kumachitika pa makumi asanu ndi awiri pa zana a mphamvu zanu zonse. Timathamanga mamita 800-1600 maulendo anayi, kenako timathamanga kwa mphindi ziwiri. Tikusunga mayendedwe, makamaka kumapeto.
- Mangirirani mahatchi kugunda kwa mphindi zisanu, pamapeto pake - kutambasula kovomerezeka.
Lachinayi - kachiwiri kulimbitsa thupi kwakanthawi kochepa kuchokera pamakilomita asanu mpaka khumi kuphatikiza maphunziro amphamvu (panokha kapena kumalo ochitira masewera olimbitsa thupi).
Pa Lachisanu mpumulo wakonzedwa. Muyenera kupumula! Izi zipereka mwayi wotsitsa minofu ndi mitsempha, ndikupumula kwamaganizidwe.
Lachiwelu timachita masewera olimbitsa thupi mwachidule pamtunda wa makilomita asanu mpaka khumi kuthamanga kwa othamanga.
Pasabata - kulimbitsa thupi kwakutali, kofunikira kwambiri. Munthawi imeneyi, thupi lanu liyenera kuzolowera kugwira ntchito kwa nthawi yayitali.
Maphunzirowa ndi awa:
- knead magulu onse a minofu.
- timathamanga pang'onopang'ono pang'onopang'ono kuchokera pamakilomita khumi mpaka 19-23.
- Mangirirani mahatchi mokakamiza ndikukweza.
Ngati mukufuna kuthamanga marathon mu maola atatu ndi theka, ndiye kuti muthamanga kilomita imodzi mumphindi zisanu.
Mapulani kuchokera m'buku la D. Daniels "Kuyambira ma 800 mita mpaka marathon"
Malinga ndi wolemba, nthawi yokonzekera iyenera kukhala milungu makumi awiri mphambu inayi (komabe, ndondomekoyi ikhoza kufupikitsidwa).
Idagawidwa motere:
- Gawo 1. Makhalidwe oyambira milungu isanu ndi umodzi.
- Gawo 2. Khalidwe loyambirira mkati mwa milungu isanu ndi umodzi.
- Gawo 3. Kusintha kwakanthawi kwamasabata asanu ndi limodzi.
- Gawo 4. Khalidwe lomaliza, komanso mkati mwa milungu isanu ndi umodzi.
Tiyeni tiwunikire magawo onse mwatsatanetsatane.
Gawo 1. Makhalidwe oyambira
Pakadali pano, makalasi otsatirawa amachitika (makamaka, maziko adayikidwa):
- kuthamanga mosavuta.
- voliyumu ikukula pang'onopang'ono.
- Kuthamanga kwakanthawi kothamanga kumawonjezedwa masabata 3-4 mutayamba kulimbitsa thupi.
- chinthu chachikulu ndikuti muzolowere nthawi zonse maphunziro. Timayambitsa njira zomwe timakhala nthawi zonse.
Gawo 2. Ubwino woyambirira
Mchigawo chino, chinthu chachikulu ndikuthandizira luso komanso kupuma.
Za ichi:
- Kuphatikiza pa kuthamanga pang'ono, timachita masewera olimbitsa thupi kawiri pamlungu, tikungoyang'ana pakanthawi, kuthamanga kudera lamapiri (makamaka ngati mpikisano womwe mudzatenge nawo gawo sudzachitika pamalo athyathyathya).
- mavoliyumu akuyenera kukhala ochepa komanso pafupifupi 70% azambiri.
Gawo 3. Makhalidwe osakhalitsa
Malinga ndi othamanga, gawoli ndilovuta kwambiri pamaphunziro onse. Munthawi imeneyi, timapopa machitidwe omwe ndi ofunikira kwa ife pothetsa mpikisano.
- maphunziro apamwamba amachitikabe kawiri pamlungu, koma mileage iyenera kukulitsidwa mkati mwa sabata.
- mavoliyumu kumapeto kwa gawoli (m'masabata awiri apitawo, monga lamulo) ayenera kukula.
- palibe malire, koma malire olimbikira azilimbitsa.
- timapanganso maphunziro kwa nthawi yayitali mothamanga othamanga.
Gawo 4. Khalidwe lomaliza.
Kunyumba kumakonzekera gawo la mpikisano.
Munthawi yathu timachita:
- ntchito ziwiri zabwino sabata iliyonse.
- timachepetsa ma mileage kuchokera pachimake mpaka makumi asanu ndi awiri, kenako magawo makumi asanu ndi limodzi a voliyumu.
- sungani maphunziro anu pamlingo wofanana, ndikusiya maphunziro.
Pogwiritsa ntchito matebulo ochokera m'mabuku, muyenera kupanga mapulani a sabata iliyonse, komanso template ya diary.
Malinga ndi ogwiritsa ntchito, ndondomeko yophunzitsira yomwe yafotokozedwa m'bukuli siyotopetsa, kufunsa, komanso kusamala.
