Buku lolembedwa ndi Pete Fitzinger ndi Scott Douglas, chifukwa chopezeka mosavuta komanso kufotokozera, kufotokozera mwatsatanetsatane mapulani ndi mfundo zoyendetsera maphunziro, kupezeka kwa malingaliro apadera, ndi kalozera pagome othamanga ambiri. Olembawo, pogwiritsa ntchito masewera awo okhathamira komanso kuphunzitsa, komanso zokumana nazo zodziwika bwino za othamanga mtunda, akuwonetsa njira zowongolera zotsatira pakuyenda, kufikira pachimake pamipikisano yayikulu.
Olemba
Pete Fitzinger
Mmodzi mwa othamanga othamanga ku United States, yemwe adatenga nawo mbali marathons 13 omwe 5 adapambana, ndipo mu marathons anayi adalowa wachiwiri kapena wachitatu. Monga gawo la timu yadziko lonse la US, adachita nawo mpikisano wothamanga ku Olimpiki ku Los Angeles ndi Seoul. Atamaliza ntchito yake, adagwira ntchito yophunzitsa kwa zaka 18. Pakadali pano amakhala ku New Zealand, akugwira ntchito ngati physiologist, wodziwa masewera olimbitsa thupi.
Scott Douglas
Styer, kwa zaka zambiri, wakhala akuchita nawo mpikisano pamitunda yothamanga yosiyanasiyana. Atamaliza ntchito yake yamasewera, adagwira ntchito m'mabuku ambiri azamasewera, anali mkonzi wa Running Times ndi Running & FitNews. Scott Douglas adalemba kapena kulemba nawo mabuku 10 othamanga: Meb For Mortals, Advanced Marathoning, 100 Zinthu Zomwe Mungachite Kuti Mukhale Olimba Komanso Opatsa Thanzi, Maupangiri Ofunika Padziko Lonse, etc.
Malingaliro akulu m'bukuli
- kutsimikiza mtima kwa mpikisano wofika kumapeto kwa nyengoyo;
- kukonzekera maphunziro othamanga ndi diso lakutali;
- kusankha koyenera koyambira;
- kubweretsa thupi pampikisano waukulu pachimake.
Mitundu yayikulu yamaphunziro imayang'ana kwambiri pazinthu izi:
- ntchito yothamanga kwambiri, kwakanthawi kochepa komwe cholinga chake ndi kukonza njirayo ndikuwonjezera kuchuluka kwa sitepe;
- gwirani ntchito kwa mphindi 2-6 pamlingo wampikisano kuti muwonjezere IPC;
- tempo kuthamanga kwa mphindi 20-40 popanda kudzikundikira kwa lactic acid m'thupi;
- chipiriro kuthamanga;
- kuwala, kubwezeretsa kuthamanga.
Maziko ndi malingaliro omwe amagwiritsidwa ntchito m'bukuli
Bukuli lili ndi magawo awiri - "Running Physiology" ndi "Cholinga Chophunzitsira". Gawo loyambirira limafotokoza mwatsatanetsatane zomwe zimayambitsa thupi, zomwe zimakhudza momwe othamanga amagwirira ntchito:
- kuchuluka kwa mpweya wambiri;
- liwiro loyambira;
- kupirira koyera;
- malire a anaerobic;
- chiyero cha mtima.
Mitu yomwe ikufotokoza mapulani amaphunzitsidwe ili ndi chidziwitso chokhudza thupi chomwe chimafotokoza:
- kupewa kupondereza ndi kusowa kwa madzi m'thupi;
- eyeliner pa mpikisano;
- machenjerero ampikisano;
- mbali ya maphunziro akazi;
- machulukitsidwe glycogenic;
- konzekera ndi kuziziritsa;
- kuchira;
- nkhani zovulaza.
Malangizo Okonzekera Mpikisano
Olembawo adapereka gawo lachiwiri pokonzekera othamanga mtunda wa: 5, 8 ndi 10 km, kuchokera 15 km mpaka half marathon, 42 km ndikuwoloka. M'mitu ya gawo lino, kudzera mu prism of physiology, maphunziro a wothamanga pamtunda uliwonse amalingaliridwa.
Olembawo akuwulula gawo lazizindikiro zakuthupi pamtunda uliwonse, kuyang'anitsitsa zisonyezo zomwe ziyenera kutsindika pokonzekera chiyambi chachikulu.
Bukuli limapereka zinthu zosintha zomwe zimaloleza, kutengera zomwe zapezedwa mtunda wina, kulosera zotsatira zake pamtunda waukulu wothamanga. Kumapeto kwa machaputala aliwonse, pali mapulani ophunzitsira potengera kuthamanga kwa othamanga, maupangiri amachitidwe ndi psychology.
Kugwiritsa ntchito mfundo izi kumawonetsedwa ndi zitsanzo za othamanga otchuka pokonzekera koyambira kofunikira kwambiri.
Komwe mungagule kapena kutsitsa?
Mutha kugula buku la "Highway Running for Serious Runner" m'masitolo apa intaneti:
- Masewera a Sports www.sportkniga.kiev.ua (Kiev) OZON.ru;
- chitatel.by (Minsk);
- www.makutoman.kz (Almaty)
koperani:
- www.lronman.ru/docs/road_racing_for_serious_runners.pdf
- www.fb2club.ru/atletika/beg-po-shosse-dlya-seryeznykh-begunov/
- http://www.klbviktoria.com/beg-po-shosse.html
Ndemanga Zamabuku
Limodzi mwa mabuku abwino kwambiri ophunzitsira. Zalembedwa mosavuta komanso momveka bwino. Ndikulangiza aliyense!
Paulo
Posachedwa ndidatengeka ndikuthamanga komanso momwe anzanga amalimbikitsira bukuli. Pali maupangiri abwino pano, pali mapulani abwino ophunzitsira othamanga m'magulu onse. Chilichonse ndichabwino komanso chotchipa! Bukuli ndi la iwo okha omwe amaphunzira pawokha. Vuto lokhalo lomwe limakhalapo ndikuchepa kwa nkhani zathanzi pophunzitsa othamanga. Ndikukulangizani kuti mugule.
Teteryatnikova Alexandra
Dzinalo limatsimikizira zomwe zili. Gawo loyamba limafotokoza momwe thupi limayendera: kupirira, kuthamanga msanga, VO2 max, kuwongolera kugunda kwa mtima, kupewa kuvulala. Gawo lachiwiri, mapulani amaphunzitsidwa, ndipo kutengera mtundu wothamanga, mapulani angapo amaperekedwa. Ndizosangalatsa kuti mapulaniwa akuwonetsedwa ndi zitsanzo kuchokera pakupikisana kwa othamanga otchuka.
Shagabutdinov Renat
Ndakhala ndikulakalaka kugula bukuli. Tsoka ilo, adandikhumudwitsa, sindinaphunzire chatsopano. Mtengo ndi zomwe zilipo sizikuyembekezeredwa. Pepani kwambiri.
Tyurina Linochka
Ngakhale ndimakhala ndi luso lokwanira pamipikisano yampikisano, ndidapeza zambiri zothandiza pamalingaliro amachitidwe othamanga, zakudya zopatsa thanzi, komanso zotsekemera. Ndikupangira mtundu uwu kwa onse okonda kuthamanga!
chiworks
Zalembedwa bwino mchilankhulo chabwino, chopezeka. Ndinagwiritsa ntchito maupangiri angapo, ngakhale ndimatsutsana ndi ena
Ivan
Buku lolembedwa ndi Pete Fitzinger ndi Scott Douglas, chifukwa cha kulemera kwa zinthu zowona, maupangiri ambiri, kuphweka kwa maziko athupi othamanga ataliatali, ndi mapulani ophunzitsira othamanga osiyanasiyana, mosakayikira adzakhala othandiza kwa onse othamanga kumene komanso othamanga odziwa bwino omwe angapeze ndi mfundo zosangalatsa nokha
