Kuyambira pachiyambi cha zaka za 21st, kutchuka kwa theka lakutali kwa marathon kwakula mosalekeza. Ochita masewera olimbitsa thupi amagwiritsa ntchito mtunda wokonzekerera marathon kwa oyamba kumene, theka la marathon ndizovuta kuluso lawo, pomwe akatswiri amakonda kuchita nawo mpikisano kapena mpikisano kwakanthawi.
Chifukwa chake, theka lothamanga ndi chovuta chopezeka komanso chopindulitsa kwa onse omwe akutenga nawo mbali.
Theka la marathon. Zambiri zamtunda
Kutalikirana
Marathon theka ndiothamanga osakhala Olimpiki, womwe kutalika kwake ndi 21097.5 m, ndiye kuti, theka la mpikisano.
Kuchita
Mitundu ya theka-marathon imachitika ngati mpikisano wodziyimira pawokha, kapena imachitika limodzi ndi mpikisano wothamanga. Mayendedwe a theka-marathons othamanga amayenda m'misewu ikuluikulu, misewu yopita m'malo ovuta.
Zolemba Padziko Lonse mu theka la marathon
Amuna
Wolemba mbiri yapadziko lonse lapansi pa theka la marathon amuna ndiwampikisano wazaka zisanu padziko lonse lapansi, mendulo ya mkuwa ya Olimpiki ya Athens pamtunda wa mamita 10,000. Zersenay Tadese Habtesilase wochokera ku Eritrea.
Mu 2010 ku Lisbon Half Marathon Zersenay Tadese anagonjetsa mtunda mu mphindi 58 23 gawo. kuphwanya mbiri yakale yomwe idakhazikitsidwa mu 2007 ndi masekondi 10.
Akazi
Florence wa ku Kenya ndiye amene adalemba nawo theka la marathon la azimayi Jebet Kiplagat. Mbiri yanu - mphindi 65. 09 gawo. adakhazikitsa 2015 Barcelona Half Marathon Mixed Race.
Othamanga apadera patali pano
Marathon marathon ndi njira yolimidwa kwambiri padziko lonse lapansi. USA, Kenya, Ethiopia, Japan, Russia, maiko aku Europe ali ndi masukulu olimba a theka la marathon, omwe adapatsa othamanga padziko lonse lapansi.
Moses Tanui - wothamanga waku Kenya yemwe adayamba kuthamanga theka la marathon ku Milan mu 1993 pasanathe ola limodzi - 59 mphindi 47 masekondi.
Wokhala ku Kenya Paul Kibii Tergat mu 2000, pa Lisbon half marathon, adalemba mbiri - mphindi 59 masekondi 06, zomwe zidatenga zaka 7.
Haile Gebreselassie - Okhala ku Ethiopia, ngwazi ziwiri za Olimpiki komanso ngwazi yayikulu yapadziko lonse lapansi mtunda wa 10,000 m, ngwazi yayikulu yapadziko lonse lapansi pamtunda wa 1500 ndi 3000 m.Wokhala ndi mbiri ya ma 27 padziko lonse lapansi kuchokera ku 2000 m mpaka marathon. Mu 2006, ku Phoenix (USA), adalemba mu theka lothamanga - mphindi 58. 55 gawo.
Kukonzekera hafu ya marathon
Kulimbitsa thupi
Marathon theka ndi mtunda wapadera womwe nthawi yomweyo umafuna kuti wothamanga azithamanga komanso kuthamanga. Palibe pulogalamu yapadziko lonse yophunzitsira theka la marathon, kapangidwe kake kamadalira mawonekedwe amunthuyo komanso mulingo wothamanga.
Malingaliro akukonzekeranso nawonso: kwa ena azikwanira mwezi umodzi, ndipo kwa ena miyezi 4-6, kapena kupitilira apo.
Mtunda wa marathon ndiyeso yayikulu mthupi, katundu wolemera pamtima ndi minofu ya mafupa. Musanayambe kuchita masewera olimbitsa thupi, yang'anani msinkhu wanu wathanzi ndi dokotala wamasewera.
Mfundo zoyambira mapulani okonzekera theka lothamanga:
- mwatsatanetsatane;
- kusalala ndi pang'onopang'ono pakupititsa patsogolo maphunziro;
- payekha;
- zosiyanasiyana zolimbitsa thupi;
- kusinthana kwamasiku ophunzirira ndi masiku ampumulo ndikuchira.
Kukonzekera zoyambira mtundawu kumafunikira masewera olimbitsa thupi nthawi zonse, omwe amaphunzitsidwa kupirira, kuthamanga komanso kulimba. Kuphatikiza koyenera kwa kulimbitsa thupi uku ndi kugawa kolondola kwa mphamvu pazomwe zikutsatiridwa kudzakuthandizani kuchita bwino.
Kukonzekera kothamanga patali kulikonse kumagawidwa m'magulu anthawi - mayendedwe:
- zoyambira zoyambira;
- nyengo yayikulu;
- mpikisano;
- kayendedwe kazinthu;
M'mbali yoyambira maziko adayikidwa kuti aphimbe mtunda bwino. Yambitsani nthawi ino ndikuchedwa kuyenda kwafupikitsa, 1-2 km yokhala ndi kugunda kwamtima kosaposa 150 kumenyedwa / min, komwe kumapangitsanso dongosolo la mtima ndi kulisintha kuti lizolimbitsa thupi kwa nthawi yayitali.
Samalani ndi luso lanu lothamanga. Njira yolondola yothamanga idzakupulumutsani kuvulala koopsa.
Ganizirani za msinkhu wanu ndi kulimbitsa thupi kwanu, pewani kuchuluka kwa kugunda kwa mtima, komwe kumatha kuwerengedwa pogwiritsa ntchito chilinganizo: 220 kuchepa zaka. Kenako chotsani 10% pamtengo wotsatirapo - awa adzakhala malo anu ochezera mtima kwambiri.
Kuthamanga pang'ono kumathandizira kukulitsa kugunda kwamitima ya mtima, kuwonjezera mphamvu zamagetsi zamagetsi, ndikuwonjezera kuchuluka kwa ma capillaries.
80% yamaphunziro oyambira amayenda pang'onopang'ono, ndipo nthawi yotsala ndi maphunziro olimba. Mwachitsanzo, pa zolimbitsa thupi 5, 2 zolimbitsa thupi - kuthamanga pang'ono 1 kulimbitsa thupi - kuthamanga pang'onopang'ono komanso kulimbitsa mphamvu 2. Ichi ndi chinthu chofunikira. Mtunda wa theka-marathon ndi wautali, chifukwa chake muyenera kukonzekera miyendo yanu pantchito yayitali iyi.
Kuphunzitsa mphamvu kumawongolera luso, kumawonjezera mphamvu ndikuchita bwino kwa kunyansidwa, komanso kupewa kuvulala. Chitani zolimbitsa thupi zokhudzana ndi othamanga. Mwezi umodzi mpikisano usanachitike, kulimbitsa mphamvu kumatha kuchepetsedwa kapena kuthetsedwa.
Pakadutsa komanso pambuyo pake, ndikofunikira kuyendetsa mtunda wamakilomita 10 nthawi 1-2. Izi zidzakuthandizani kudziwa momwe mukuyendera komanso momwe mungakhalire olimba, kenako ndikupita patsogolo.
Kutalika kwa kuzungulira koyambira ndi miyezi 1-3, kutengera nthawi yokonzekera theka la marathon.
Nthawi yayikulu mumatsala pang'ono kuphunzitsanso mphamvu, ndipo m'malo mwawo mumayambitsa kuthamanga kwa msinkhu wa anaerobic metabolism (ANM). Izi ndi pafupifupi 85-90% yamakulidwe anu amtima.
Mutha kuphunzitsa kupirira m'njira ziwiri:
- mipikisano kwa mphindi 20-40. (6-10 km) pamlingo wa ANSP;
- imeneyi maphunziro kuchokera 1-5 Km
Mukukonzekera mlungu uliwonse kwa zolimbitsa thupi 5: kulimbitsa thupi 3 - kuthamanga pang'onopang'ono komanso kulimbitsa thupi kwa 2. Chitani zokhazokha, zobwezeretsa tsiku limodzi sabata ndikupatula tsiku limodzi kuti mupumule moyenera kuti mubwezeretse thupi.
Vuto loyenda sabata liyenera kukhala la 40 km ndi 15 km lalitali kwa miyezi ingapo. Kenako pang'onopang'ono ikwezani voliyumu yamasabata mpaka 60 km ndipo kutalika mpaka 21 km. Kuthamanga voliyumu ndikofunikira makamaka popewa kuvulala mumipikisano.
Kutalika kwa nthawi yayikulu kumachokera milungu iwiri mpaka miyezi itatu.
Pa mpikisano ntchito yayikulu ndikuthandizira kupititsa patsogolo liwiro komanso chizindikiritso chazakudya monga kuchuluka kwa mpweya wambiri (MOC). Chofunika kwambiri pa VO2 max maphunziro ndi magawo othamanga.
VO2 max imayamba pamtima pafupi kwambiri. Njira zabwino kwambiri pa maphunziro a VO2 max ndi 200-800 mita yopuma pang'ono. Mwachitsanzo, maulendo 10 400m ndi 400m kupumula pang'onopang'ono. Osadzipanikiza nthawi yomweyo. Onjezani kuchuluka kwakanthawi pang'onopang'ono.
Kuchita masewera olimbitsa thupi mwachangu kungakuthandizeni kuthana ndi kutopa kwa minofu m'miyendo yanu. Njira zabwino zophunzitsira mwachangu zikuyenda 60, 100, 200 mita ndi kupumula pang'onopang'ono kwa mtunda womwewo kapena kupitilira apo. Mwachitsanzo, 10-20 nthawi 200 m ndi 200 m pang'onopang'ono kuthamanga. Kuthamanga sikumakhala koopsa, kotero kuti zigawo zonse zimakhala zolimba mofanana. Phunzitsani kuthamangira kwanu miyezi iwiri isanakwane, popeza kusinthaku kumatha pafupifupi miyezi 1.5.
Ndikulimbitsa thupi 5 pasabata, kulimbitsa thupi 2 kumathamanga, kulimbitsa thupi 1, 1 VO2 kulimbitsa thupi, 1 kulimbitsa thupi kwakanthawi.
Malizitsani mpikisano wamasabata 2 milungu isanakwane.
Kutsogolera Ndikofunikira kuchokera pamalingaliro a kupezeka kwabwino kwa thupi mpikisanowu. Mukamayamba, muyenera kukhala otakataka, osatopa kapena aulesi.
Kutatsala milungu iwiri kuti ayambe, yambirani pang'onopang'ono 40%.
Pazigawo zonse zamaphunziro, chitani sabata limodzi kuti mutsegule masabata onse a 3-4, kuti muchepetse kulimbitsa thupi kwanu kapena kuchepetsa kuchuluka kwawo. Chitani thanzi lanu moyenera komanso mosamala.
Zolakwitsa zoyambira kwa oyamba kumene
Ngakhale atakhala ndi kukonzekera koyenera, oyamba kumene nthawi zina sangathe kukwaniritsa zomwe angathe. Cholinga chagona pakusazindikira kwawo komanso zolakwitsa zomwe amapanga panthawi yokonzekera komanso pa mpikisano.
Taganizirani izi pansipa:
- masewera olimbitsa thupi omwe amatsogolera kuntchito kapena kuvulala;
- kutseguka pamtundu woyenda, kutsetsereka pang'ono kuti makilomita ambiri, zotsatira zake zikhale zabwino;
- kunyalanyaza maphunziro amphamvu.
- kusinthana kosayenera kwa ntchito zolemetsa komanso zopepuka;
- kukakamiza maphunziro ambiri;
- kuthamanga kwambiri kwamtima;
- nthawi yosakwanira yokonzekera theka lamsakanizo
- kuyambira chisangalalo chotsogolera ku kuyamba mwachangu kuthamanga;
- kuyerekeza kuyerekezera nthawi kwakanthawi patali;
- kudya chakudya cholemera asanayambe;
- zovala zotentha kwambiri;
Malangizo Okonzekera Half Marathon
- sankhani kuchuluka kwa zolimbitsa thupi sabata iliyonse zomwe mungathe kupirira;
- osathamangitsa mtunda wokwanira;
- kulimbikitsa minofu ya miyendo, popeza miyendo yosakonzekera imadziwika ndi akakolo, mawondo ndi msana ndipo chifukwa chake, mumamva kuwawa kwamafundo ndi mafupa;
- kusinthana kwa maphunziro ovuta ndi opepuka kumalimbikitsa kupita patsogolo kwamaphunziro, kuchira kwa thupi ndikupewa kugwira ntchito mopitirira muyeso;
- kuchulukitsa katundu wothamanga osapitilira 10% pasabata kumathandizira kuti maulalo anu azindikire bwino katunduyo, pochepetsa chiopsezo chovulala;
- kugula polojekiti ya mtima;
- kwa oyamba kumene, mtunda wa hafu ya marathon ndi katundu waukulu, chifukwa chake kukonzekera kumayenera kukhala kwapamwamba kwambiri ndikutenga kuyambira miyezi 6 mpaka 10.
- musanayambe, maphunziro ndi chandamale, onetsetsani kuti mukutentha, kuchita zolimbitsa thupi ndikutenthetsa thupi, kuthamanga kwa mphindi 10 pang'onopang'ono, kuchita masewera olimbitsa thupi angapo;
- kuthamanga pa liwiro lanu, osatengeka ndi mpikisano ndi ena, izi zidzawonjezera zotsatira zanu zomaliza;
- ngati aka ndi koyamba kulowa nawo mpikisano, musakonzekere nthawi iliyonse yomaliza, sankhani mayendedwe anu ndikusungabe mtunda wonsewo, ndipo nthawi ina mudzayese kuswa mbiri yanu;
- Idyani chakudya chambiri chazakudya masiku 3-4 masiku asanakwane mpikisano wanu, zomwe zimawonjezera malo ogulitsira a glycogen. Asanayambike, maola 2-2.5 asanayambe, idyani chakudya cham'mawa osadya mopitirira muyeso, kutsatira zomwe mumakonda kudya ndikutsimikiza chakudya chochepa;
- samalani kugona kwanu ndikukhala tcheru, osayenda kwambiri tsiku lisanafike, ndipo musathamange;
- Pa mpikisanowu, gwiritsirani ntchito chakudya chomwe chili patali, idyani chakudya, ndikubwezeretsanso malo ogulitsa glycogen, imwani madzi nthawi iliyonse, koma osapitirira 2-3 sips.
- masewera ayenera kukhala omasuka, othamanga nsapato ovala bwino komanso oyamwa bwino, kuvala chovala kumutu, kapu ndi magalasi, mawotchi owongolera mayendedwe anu;
- werengani mtunda wa mpikisanowu, ganizirani komwe mungasunge mphamvu, ndi komwe mungachedwetse, komwe ma descents ndi ascents alipo, kutalika kwake, chakudya, chimbudzi;
- mutatha mpikisano, muyenera kukhala mukuyenda kwakanthawi, kuthamanga 1-2 km kuthamanga, kutambasula ndi kutikita minofu.
Ndemanga za othamanga theka la marathon
Ndidathamanga theka lachiwiri la marathon mu 2 maola 10 mphindi. Koma ndine wokondwa osati chifukwa cha kupita patsogolo, koma chifukwa cha zomverera komanso luso labwino.
Alexander
Chovuta kwambiri chinali 21 km, pomwe liwiro ndilokwera, ndipo mzere womaliza sukuwonekabe! Pambuyo pa theka la marathon, ambiri adanena kuti samatha kuyenda, koma kupatula kumverera kokoma kwa kutopa m'miyendo yanga, sindimamva kalikonse.
Julia
Ngakhale chaka chatha ndidaganizira za 3 km mtunda wovuta. Koma ndiye ndidathamanga khumi, ndipo lero - theka lanthawi yoyamba! Ndinasangalala kwambiri. Cholinga chotsatira ndi mpikisano wothamanga!
Timur Timurov
Ndinatengeka ndikuthamanga osati kale kwambiri. Nditapambana 5 ndi 10 km, ndidaganiza za theka marathon. Ndinkafuna kutenga nawo mbali pa mpikisano wovomerezeka, koma osati chifukwa cha mpikisano, koma ndendende nawo. Sankhani theka lothamanga ku Amsterdam. Asanayambike ndinali wamanjenje, nditha kuthamanga? Koma mlengalenga munali bwino: nyimbo zidaseweredwa, makamu adasangalatsa othamanga. Anathamanga mwakachetechete pamayendedwe ake. Pa kilomita yomaliza, ndidathamanga, ndikudabwa kuti ndidali ndi mphamvu. Mpikisano udakutsimikizirani kuti ndikukonzekera bwino theka la marathon, mumangosangalala kuthamanga. Zotsatira zake sizokwera - 2.24, koma chinthu chachikulu ndikuti ndakwaniritsa cholinga changa.
Sergey Petrenko
Ndine wokondwa kwambiri ndi Novosibirsk half marathon! Ndimakonda mtunda uwu. Ndakhala ndikuthamanga theka marathons kuyambira 1986. Ndikulakalaka kuti achinyamata azikonda kuthamanga. Kuthamanga ndi mphamvu, malingaliro, chisangalalo!
Evdokia Kuzmina
Theka la marathon si mtunda wosavuta, kukonzekera komwe kumafunikira nthawi yochuluka komanso khama. Koma kwa ambiri, imakhala poyambira, pambuyo pake sangakhalenso moyo osathamanga.
Kuthamanga ndi njira yodabwitsa yosunthira yomwe imakulolani kuthana ndi malire a kuthekera kwanu, kukulitsa malire azidziwitso! Kuthamanga kumakupangitsani kukhala olimba, palibe chomwe chikuwoneka chosatheka. Khalani pagulu la anthu azotheka kosatha.