Kuyamba kwa mpikisano wothamanga ... Imani koyambirira, kuzungulira inu ndi momwemonso - omenyera nkhondo kuti mupambane. Nayi chizindikiro cha chiyambi, aliyense amathamangira kutsogolo.
Maulendo osaiwalika akuyembekezerani. Zotsatira zake zikhala zotani? Zimangodalira pa inu nokha - pamaphunziro anu, zida zanu, komanso, malingaliro anu. Ndizokhudza izi, komanso pazinthu zina zambiri, tikambirana m'nkhaniyi.
Zida zofunikira pa marathon
Chitonthozo chothamanga chimadalira zida, ndipo kuthekera kopambana zimadalira mayiko. Zida zofunikira pa marathon nyengo yotentha, zotsatirazi zitha kusiyanitsidwa:
Zovala
Ma sneaker ayenera, choyambirira, akhale omasuka komanso opepuka. Chosangalatsa chimakhala m'mene amakhala pamapazi awo ndi momwe phazi limapangira mkati mwawo - m'matayala oyenera, amapindika mkatikati pang'ono, pafupifupi madigiri 15. Akatengedwa m'manja, kulemera kwake sikuyenera kumva.
Muyeneranso kulabadira zokhazokha - ziyenera kukhala zabwinobwino, osati zowotchera, chifukwa chokhacho chokhwima ndi chokhwima, cholemetsa komanso chocheperako, chomwe chingayambitse mavuto mukamathamanga.
Zovala zakunja
Kusankha zovala zakunja kumadalira nyengo. Tiyeni tiyambe ndi mfundo zoyambira posankha zovala. Choyamba, palibe chifukwa choti muyenera kuthamanga opanda malaya. Anthu ambiri mwina angakhale ndi chidwi ndi funsoli - chifukwa chiyani izi, makamaka nyengo yotentha, ndizofunikira? Ndiosavuta. Shati (ndipo iyenera kukhala yolimba) izikhala ngati wokhometsa thukuta, potero imapangitsa kuti khungu lipume komanso kuchotsa mchere. Pachifukwa chofananacho, bandeji ya pamphumi ndi zingwe zomangira ziyenera kugwiritsidwa ntchito.
Kutentha kopitilira madigiri 20, simungathamangire mathalauza - akabudula okha. Minofu ya miyendo ikatenthedwa, kufooka kwakukulu kudzawonekera ndipo miyendo idzakhala, monga akunenera, "yopindika". Zovala zazifupi, ngati thanki pamwamba, ziyenera kukhala zolimba kuti zichotse thukuta ndi mchere. Komabe, sangathe kufinya khungu mwamphamvu - aeration ina iyenera kusungidwa.
Botolo la madzi
Sikoyenera kugwiritsa ntchito botolo wamba la pulasitiki pansi pamadzi, chifukwa pulasitiki wofewa amafinya ndikupanga zovuta mukamayendetsa. Mabotolo apadera othamanga, omwe amadziwika kuti "nsonga zamabele", amakhala ndi mtengo wotsika ndipo amafunikira mpikisano wothamanga, chifukwa sizingatheke kuyendetsa ngakhale nyengo yozizira yopanda madzi, komanso kupha. Phirili likugwirizana ndi zomwe mumakonda.
M'nyengo yozizira komanso yozizira, zinthu ndizosiyana pang'ono - ndikofunikira kugwiritsa ntchito zovala zingapo - woyamba (T-sheti) kuti atolere thukuta, wachiwiri (turtleneck / jumper) kuti azimva kutentha, ndipo wachitatu - chotchinga mphepo kapena jekete kuti muteteze ku mphepo. Kutentha pansi pa ziro, chipewa chofunda chimafunika. Zovala zamkati ziyenera kuvala kabudula wamkati.
Ntchito zolimbitsa thupi zisanachitike
Choyamba, funso limabuka - kuchita maphunziro pawokha, kapena ndi mphunzitsi? Yankho lake ndi losavuta - zimatengera luso lanu komanso luso lanu. Kwa oyamba kumene, motero, mphunzitsi amafunikira - adzawonetsa zolakwika mu maphunziro ndi zida, ndikupereka malingaliro olondola pamitundu yayitali.
Ndipo patapita zaka zingapo, mutakhala ndi zambiri pambuyo panu, mutha kusinthana ndi odziyimira pawokha. Kodi pali maphunziro otani othamanga a marathon?
Mitundu yayikulu ndi iyi:
Kupirira
Ili ndi gawo lofunikira pokonzekera wothamanga aliyense wampikisano. Ndi kupirira pa liwiro kumene kumabwera patsogolo. Pogwira ntchito yopirira, kupepuka, koma kuphunzira kwanthawi yayitali kumachitika.
Mwachitsanzo, mipikisano yoyambirira - mipikisano yotalikirapo, mpaka makilomita 30. Zachidziwikire, simuyenera kupita kumalo akutali nthawi yomweyo. Mwachitsanzo, mutha kuwonjezera mtunda kuchokera makilomita asanu mpaka makumi atatu kwa miyezi ingapo (ndikuphunzitsidwa koyamba).
Kulimbitsa mphamvu
Chosiyana kotheratu ndi maphunziro opirira. Zochitazo zimachitika ndi zolemera ndipo zimatenga nthawi yochepa. Mwachitsanzo, m'malo moyenda ma kilomita 30 mu zida wamba, mumathamanga makilomita 10 ndi zolemera pamapazi anu.
Chinthu chachikulu sichiyenera kusokonezedwa ndi kuphunzitsidwa kwa minofu, pamene masewera olimbitsa thupi amachitidwa ndi "chitsulo", chifukwa pamenepa minofu imakhala yamadzi ndipo imatha kunyamula katundu wautali - imatseka msanga.
Kuthamanga msanga
Mitundu yayifupi imachitika mwachangu kwambiri. Muyenera maphunziro a deta kuti muthe kupita kumapeto kwa marathon - pambuyo pake, nthawi zina mamitala ochepa amakulekanitsani ndi mdani wanu.
Maphunziro, mwachitsanzo, atha kuchitika motere: choyamba pamakhala kutentha, kenako kutambasula, ndiyeno kuchita masewera olimbitsa thupi - izi zitha kukhala ngati njira zazifupi (mwachitsanzo, njira yoyamba - mipikisano 10 ya 10 mita, mitundu 10 ya 20 mita ndi Mitundu 10 ya 30 mita iliyonse, kenako kupumula kwakanthawi ndikutambasula ndi njira yotsatira), komanso machitidwe amitundu yayitali (mwachitsanzo, njira yoyamba - mitundu itatu yamamita 1000, njira yachiwiri - mitundu itatu yamamita 800, kenako kutsika). Kuchuluka kwa mipikisano ndi kutalika kwawo kumadalira pamlingo wophunzitsira wothamanga wa mpikisano. Sabata limodzi kapena awiri asanakwane marathon, kulimbitsa thupi kumachepa kuti minofu ipezenso mphamvu.
Chakudya chisanachitike marathon
Nthawi yina marathon isanachitike, monga lamulo - sabata limodzi kapena awiri, chakudya chofulumira - shuga, chokoleti, zinthu zophika ndi maswiti ena sachotsedwa pachakudya; mowa, chakudya chosadziwika komanso chakudya chachilendo. Komanso, ngati kuli kotheka, simuyenera kupatula zakudya zam'nyanja zakum'mawa. Gawo lalikulu la chakudyacho liyenera kukhala chimanga (buckwheat, oatmeal, oatmeal, balere ndi ena) ndi pasitala, popeza ndi zinthu izi zomwe zimakhala ndi chakudya chambiri chocheperako.
Tsiku lomaliza mpikisano, muyenera kudya kadzutsa kosavuta - akatswiri ena othamanga amangomwa kapu yamadzi, ndipo maola 2.5-3 asanakwane mpikisanowu, idyani gawo lililonse la phala kapena pasitala - izi zipatsa wothamanga kuchuluka kwa chakudya chochepa, chomwe chingakhale chokwanira pa mpikisano wonsewo ... Pambuyo pa mpikisano, m'maola 1-2, muyenera kudya nyama, nsomba, nkhuku ndi phala kapena pasitala. Izi zidzalola kuti minofu ipezenso msanga.
Ponena za kumwa - simuyenera kumwa madzi ochulukirapo pa mpikisano, koma musamadzichepetsere - mumamva ludzu, mumamwa madzi pang'ono 1-2. Pambuyo pa mpikisano wamtunda, muyenera kuthetsa ludzu lanu ndi timadzi tating'ono ta madzi amchere.
Momwe mungakhalire pa mpikisano
Pa mpikisanowu, mutu wanu uyenera kukhala mawu odziwika bwino - "Khalani chete ndi kupitiliza", omwe amatanthauzira kuti "Khalani odekha ndikupitilizabe ntchito yabwino."
Apa, ndikuganiza, palibe mafotokozedwe apadera omwe amafunikira - chinthu chachikulu ndikukhazikitsa malingaliro anu patsogolo pa mpikisanowu, bata, koma nthawi yomweyo muziyesetsa momwe mungathere pa mpikisanowu. Makhalidwe abwino ndi chimodzi mwazinthu zofunikira kuti mupambane mpikisano.
Ngati tikulankhula za machenjerero, ndiye kuti pali mitundu ingapo yayikulu:
- Yambani ndi kuyamba mwachangu (osasokonezedwa ndi mathamangitsidwe - kungothamanga liwiro lapamwamba kwambiri kuposa liwiro lalikulu), ndipo mutatsogola pitani ku liwiro lalikulu.
- Sungani mphamvu kumayambiriro kwa mpikisanowu, ndipo perekani zabwino zanu kumapeto.
- Njirayi ndiyabwino kwa othamanga odziwa bwino omwe amadziwa bwino zomwe akuchita - mu mpikisano wonse, amakhala ndi liwiro lomwelo, zomwe zimakupatsani mpikisanowu kumapeto.
Malangizo ochokera kwa opambana othamanga
Malangizo ambiri ochokera kwa opambana ndi ofanana, ali ndi chimodzimodzi.
Nazi zabwino kwambiri:
- Mosasamala kanthu momwe mumamvera, muyenera kufunsa dokotala musanathamange. Komanso, chisamaliro chapadera chiyenera kulipidwa pamtima - ndiponsotu, ndizofunikira kwambiri.
- Kutatsala masiku atatu kuti marathon ayambe, chotsani zakudya zokhala ndi michere yambiri ndikudya zakudya zopepuka kwambiri. Izi zidzakuthandizani kukhala athanzi komanso kupewa mavuto am'mimba.
- Onetsetsani nsapato zanu moyenera - sipayenera kukhala magawo osokonekera kapena kuwonongeka kulikonse.
- Sankhani malo oyenera ophunzitsira - ndi bwino kugwiritsa ntchito njira zosanja popanda zopindika ndi zopinga, palibe chifukwa chothawa pamsewu wafumbi - kuti mupewe kuvulala.
- Onetsetsani kuti muchepetse katundu sabata yatha. Sinthani zolimbitsa thupi tsiku lililonse kuti muzichita zolimbitsa thupi tsiku lililonse, kuyambira ola limodzi mpaka mphindi makumi atatu, ndi zina zambiri.
Pomaliza, ndikufuna ndikulakalaka opambana pa mpikisano wothamanga. Simungathe kumaliza mtunda wa marathon nthawi yoyamba, koma ichi si chifukwa chokhumudwitsidwa - padakali magawo ambiri ophunzitsira komanso mwayi wambiri mtsogolo. Zabwino zonse.
