Chaka chilichonse anthu ambiri amayamba kuthamanga. Masewerawa ndiabwino kuti thupi lanu likhale labwino. Pakuthamanga, magulu akulu a minofu amayambitsidwa, zida zopumira ndi dongosolo lamtima zimayambitsidwa.
Simusowa zida zapadera kapena zida zoyendetsera. Mutha kuyeseza m'nyumba komanso panja. Kwa iwo omwe samangokonda kuphunzitsa, komanso kukhazikitsa zolinga zachitukuko, mayeso osiyanasiyana apangidwa. Marathon marathon akukhala otchuka kwambiri.
Pafupifupi theka la marathon
Mtunda wa marathon, monga dzina limatanthawuzira, ndi wocheperapo kawiri kuposa mtunda wa marathon ndipo ndi 21 km. Mpikisano wamtunduwu udawonekera koyambirira kwa Zakachikwi zathu ndipo kuyambira pamenepo wakhala ukutchuka kwambiri chaka chilichonse. The half marathon ilipo ngati pulogalamu yokhayokha ndi pulogalamu yakumunda.
Kuyambira 1992, World Half Marathon Championship yakhala ikuchitika, momwe magulu anayi a mphotho amasewera. Mbiri yapadziko lonse lapansi ndi ya Zeresenai Tadense (58.230 ya amuna ndi a Florence Kellagat (1.05.09) .Mipikisano ya theka la marate imachitikira m'mizinda yayikulu kwambiri ku Russia, monga Moscow, St. Petersburg, Omsk, Tyumen, Novosibirsk. muyenera kukonzekera bwino.
Zimatenga nthawi yayitali bwanji kukonzekera theka la marathon?
Ndizosatheka kuyankha funsoli mosasunthika. Zonse zimatengera momwe munthuyo akukonzekera. Wothamanga wodziwa bwino angafunike kuthamanga kangapo koyambirira.
Ngati timalankhula za munthu yemwe sanasewerepo masewera, atha kufunikira pafupifupi miyezi inayi. Musanayambe makalasi, muyenera kulumikizana ndi akatswiri kuti akuthandizeni. Muyeneranso kupitiliza kukambirana ndi azachipatala kuti mudziwe zovuta zomwe zingachitike.
Ndondomeko ya maphunziro
Wothamanga aliyense, mosasamala mulingo, ayenera kupanga zigawo zikuluzikulu zitatu kuti akonzekere theka lothamanga: chipiriro, luso ndi mphamvu.
- Kupirira. Kuti muthane ndi mtunda wamakilomita 21, ndikofunikira, choyamba, kukhala ndi luso lokhalitsa kwa nthawi yayitali mothandizidwa ndi ma aerobic. Ndikofunika kukopeka pang'onopang'ono. Maphunziro oyambilira amalimbikitsidwa kuti azingokhala pamipikisano yamakilomita 2-3. Nthawi yomweyo, yang'anirani momwe mumakhalira. Siziyenera kupitirira 150 kumenya / min. Ngati akukwera pamwamba, ndiye kuti m'pofunika kuchepetsa kuthamanga kwake ndikuchepetsa mtunda. Ngati kuthamanga kwafupikitsika (pafupifupi hafu ya marathon) sikubweretsa zovuta, mtunda uyenera kukulitsidwa.
- Zamakono. Ntchito yolondola ya mafupa ndi minofu poyendetsa idzadalira gawo ili. Ngati munthu sathamanga malinga ndi maluso, pali mwayi wopeza microtrauma kuchokera kubwereza kwakanthawi kosunthika kwachilendo. Izi zitha kufotokozera zowawa zomwe zimayamba mwa othamanga munthawi ya marathon. Kuti muphunzire mayendedwe olondola, muyenera kuchita mokha ndi wophunzitsa. Nthawi zambiri ntchitoyi imatenga miyezi 1-2.
- Mphamvu. Izi zimakhudzana ndi kulimba kwa minofu ndi minyewa. Kutalika kwake ndikuti, nthawi yayitali munthu amatha kuchita masewera olimbitsa thupi akuthamanga. Maphunziro olimbitsa thupi ayenera kuphatikiza zolimbitsa thupi pakukula kwa mitsempha yamafuta yomwe imagwira ntchito pomwe ikuyenda. Ndi bwino kuphatikiza makalasi ndi masewera olimbitsa thupi. Monga lamulo, kulimbitsa thupi kawiri pamlungu ndikokwanira.
Ndikofunikira kupanga dongosolo la maphunziro pasadakhale, kuphatikiza zinthu zikuluzikulu zitatuzi. Kutengera ndi momwe mukuchira, mutha kusintha zina ndi zina - kuonjezera kapena kuchepetsa kuchuluka kwa magawo.
Dongosolo lachitsanzo la munthu wosakonzekera, lopangidwa kwa miyezi isanu yamaphunziro, lingawoneke ngati ili:
- Mwezi woyamba - kuthamanga pang'ono kwa mtunda wa makilomita 1-2 kawiri pa sabata kuyenera kuphatikizidwa ndi makalasi opangira ukadaulo. Samalani kwambiri kugunda kwa mtima wanu mukamathamanga, komanso kuti mupeze bwino pochita masewera olimbitsa thupi.
- Mwezi wachiwiri - mtunda ukuwonjezeka mpaka 3 Km, chiwerengero cha trainings - mpaka 3 pa sabata. Nthawi yomweyo, 500 m imawonjezedwa sabata iliyonse, i.e. Ntchito yomaliza ya mwezi uyenera kuphatikiza kuthamanga kwa 5K. Kuyenda ndikopepuka. Pamapeto pa phunziro lililonse, chitani zolimbitsa thupi.
- Mwezi wachitatu - mpikisano wopirira umayamba. Muyenera kuthamanga mtunda wautali kamodzi pa sabata. Nthawi yoyamba - 6 km, kenako onjezani 1 km sabata iliyonse. Chifukwa chake, payenera kukhala mitundu inayi pamwezi pa 6, 7, 8, ndi 9 km. Maphunziro ena awiriwa ayenera kukhala othamanga makilomita 2-3, kuthamanga komanso kuchita masewera olimbitsa thupi. Thupi likapulumuka mwachangu, maphunziro owonjezera amatha kuwonjezeredwa.
- Mwezi wachinayi - yendani mbali yomweyo. Kuyeserera kwa marathon sabata iliyonse kukupitilizabe kukula. Mpikisano womaliza wamwezi uyenera kukhala 13 km. Thamangani makilomita 4-5 kawiri pa sabata, kuti mupitilize mpikisano mwamphamvu komanso mwachangu.
- Mwezi wachisanu - sabata yoyamba kuthamanga 15, wachiwiri - 17, wachitatu - 15, wachinayi - 13. Chitani makalasi owonjezera 2-3 sabata, kuthamanga 5 km iliyonse. Onetsetsani kuti muphatikize maphunziro ampikisano ndi mipikisano yothamanga.
Pulogalamu ya akatswiri odziwa masewerawa imatsatira chidule ndipo imatenga miyezi itatu.
Chakudya
Pasanapite nthawi, ndi bwino kudya zakudya zomwe zimakhala ndi chakudya chofulumira, monga muesli kapena nthochi. Muyenera kudya osachepera maola awiri musanaphunzire.
Pambuyo pophunzitsa, minofu imafunikira mlingo wotsitsa wa glycogen, womwe umapezeka wambiri mu chakudya. Chifukwa chake kuti muchira, muyenera kudya chimanga, ndiwo zamasamba ndi zipatso. Kuphatikiza pa glycogen, amakhalanso ndi mavitamini ndi michere yofunikira kuti mchere usawonongeke. Ngati mukufuna, mutha kuphatikiza ma amino acid, monga ma BCAAs, omwe amachititsa kuti minofu ibwezeretse msanga.
Mowa uyenera kuchepetsedwa, ndipo ndibwino kuti ulekeretu. Amachotsa malo ogulitsira mavitamini ndikulimbikitsa kuchepa kwa madzi m'thupi, zomwe sizovomerezeka kwa wothamanga.
