Cross cross running - cross, kapena trail kuthamanga

Ngati mungaganize zopuma pang'ono mzindawu ndipo nthawi yomweyo pitani kukachita masewera, ndiye kuti kuyendetsa mtunda kapena kuthamanga ndi zomwe mukufuna. Chowonadi ndichakuti mayendedwe amtunda amaphatikizapo kuthamanga kwakanthawi, koma osati pamsewu wokonzedwa mwapadera womwe uli pabwaloli. Njira ya wothamangayo imadutsa m'nkhalango, malo okwera mapiri, ndi zina zambiri, osakoka njirayo kapena kuchotsa miyala ndi mitengo yakugwa.

Kulunjika pamtanda

Kutalika kwa kutalika kwa malangizowa kumakhala 4 km, 8 km, 12 km.

Njira yothamanga ya crossman ndi yofanana ndi njira ya othamanga apakati komanso ataliatali, koma pali mitundu ina.

Mosiyana ndi wothamanga yemwe akuchita nawo "osalala" othamanga pa bwaloli, wopyola msewu ali m'malo ovuta kwambiri, popeza akamadutsa njirayo amayenera kukwera ndi kutsika, kugonjetsa zopinga zachilengedwe.

Kuphatikiza apo, mawonekedwe apamtunda ndi osiyana ndi makina opondera omwe amakhala m'bwaloli. Mtandawu udapangidwa kuti uziyendetsedwa pamalo ofewa monga udzu, mchenga, dothi, dongo kapena miyala. Komabe, pakhoza kukhala madera amiyala kapena miyala ya phula. Udindo wa mapazi a wothamanga umadalira mtundu wophimba.

Ubwino woyenda mozungulira

• popeza mtanda ndi kuthamanga kophatikizana, pafupifupi magulu onse amtundu wa othamanga amatenga nawo gawo polimbana ndi mtunda;
• chipiriro, kusinthasintha komanso changu cha othamanga chimakula;
• popeza njirayo nthawi zambiri imadutsa paki kapena malo amnkhalango, munthu wopingula amakhala womasuka m'maganizo;
• luso la kusanthula mwachangu, yankho lokwanira pamavuto omwe amapezeka nthawi zonse ndikugonjetsa zopinga zosiyanasiyana zimachitika;
• wothamanga kukana kupsinjika kumawonjezeka;
• kuthamanga, makamaka ngati njirayo idutsa m'nkhalango, kumalimbitsa mtima wamitsempha, kukulitsa kuchuluka kwa magazi, kuchotsa kuchulukana m'thupi, komanso kulimbitsa minofu ya thupi.

Njira zodutsa mdziko

Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuchita masewera olimbitsa thupi otenthetsa ndi kutambasula minofu.

Pakadutsa pamtunda, ntchito yayikulu ya wothamanga, ngakhale ali ndi liwiro lalikulu, sikuti avulala akagunda mtunda.

Pofuna kuthana ndi zovuta zonse, amatsatira njira ina:

1. Akamayendetsa malo otsetsereka kapena otsika, othamanga amaloledwa kugwiritsa ntchito mitengo ndi tchire kuti athe kuyendetsa bwino, komanso kuti azitha kuchita bwino.
2. Akakwera phiri, wothamanga sayenera kudalira kwambiri, ndipo akatsika, thupi lake liyenera kukhala lowongoka kapena lopendekekera kumbuyo. Mukamayendetsa pamalo athyathyathya, thupi limayima molunjika kapena kupitilira pang'ono, koma osapitilira 3 °.
3. Pothamanga, mikono imagwada pamapiko.
4. Zopinga zopingasa ngati maenje kapena maenje omwe amakumana nawo panjira yoyenda, wopingula amalumpha.
5. Wothamangayo amalaka mitengo yakugwa, miyala yayikulu kapena zopinga zina zowongoka pogwiritsa ntchito dzanja lake kapena kugwiritsa ntchito njira "zopunthira".
6. Kuti muthane ndi dera lomwe lili lofewa kapena loterera, gwiritsani ntchito njira zazifupi kuposa poyendetsa pamalo olimba.
7. Atatha kuthana ndi chopinga, ntchito yayikulu ya wopingasa ndikubwezeretsa kupuma.
8. Mukamayendetsa malo amiyala, mchenga kapena udzu, othamanga amafunika kukhala osamala kwambiri, popeza kuti palibe chomwe chingagwire nsapato pamsewu ndipo cholakwa cha wothamanga chitha kuvulaza.
9. Mukamayenda panthaka yofewa, liwiro lothamanga liyenera kuchepa, popeza katundu wambiri mthupi lino ndiwokwera kwambiri kuposa wolimba.

Zoyenda pamsewu zothamanga

Simukusowa zida zilizonse zapadera zophunzitsira mayiko akutali. Chovala cha crossman chimakhala ndi tracksuit ndi sneakers.

Ndikofunika kukhala ndi mitundu iwiri ya nsapato: zolimba (phula) ndi zofewa (njira). Pofuna kufewa bwino, nsapato zokhala ndi zidendene zakuda komanso kupondaponda mwamphamvu zimagwiritsidwa ntchito, komanso cholimba kumtunda. Ntchito yayikulu ya nsapato za asphalt ndikutenga phazi pamalo olimba. Chotulutsa chawo chimakhala ndi zoyamwa, zomwe zili m'chigawo cha chidendene pamitundu yofananira, komanso kudera lakumapazi mwaokwera mtengo kwambiri.

Ngati mukufuna kudutsa m'nkhalango, ndiye kuti ndibwino kuti mugwiritse ntchito T-shirt yamanja yayitali.

Magolovesi oyendetsa njinga amapezeka kuti muteteze manja anu mukadzagwa. Komanso chovala chamutu chomwe chimasankhidwa kutengera nyengo, sichikhala chopepuka.

Momwe mungapewere kuvulala

Malinga ndi kafukufuku wa Harvard Gazette, pakati pa 30% ndi 80% ya othamanga pamitundu yosiyanasiyana yothamanga amavulala.

Nthawi zambiri, othamanga othamanga amalandila mitundu iyi yovulala: mikwingwirima, kupindika, kuvulala kwamaondo, kupindika (kupweteka komwe kumachitika m'munsi mwapanja pambuyo pakupanikizika kwambiri), tendering (kutupa kwa Achilles tendon), kuphulika kwa nkhawa (ming'alu yaying'ono m'mafupa omwe amapezeka mosalekeza katundu wambiri).

Pofuna kupewa kuvulala, muyenera:

• gwiritsani nsapato zolondola, zomwe ziyenera kusankhidwa poganizira momwe nyimboyo imathandizira;
• onetsetsani kuti muzimva kutentha musanathamange komanso mutathamanga kuti muchite zolimbitsa thupi, makamaka ng'ombe;
• kuti mubwezeretse thupi mutatha kuthamanga, muyenera masiku opuma;
• ndikofunikira kusinthana kwa masewera olimbitsa thupi, omwe amalola othamanga kuti apange minofu ya minofu, popeza minofu yofooka ndichimodzi mwazomwe zimayambitsa kuvulala kwa othamanga;
• mutatha kuthamanga, muyenera kuchita masewera olimbitsa thupi kuti muthe kuumitsa minofu;
• kutalika kwa mtunda sikuyenera kukulitsidwa kuposa 10% pasabata. Izi zitha kupewa kupsinjika;

Matenda a mawondo amawoneka ndikuchulukirachulukira pamaondo. Izi zitha kuyambitsa kuyenda panjira yolowa, kutsika, ndi minofu yofooka ya m'chiuno. Kuchepetsa kupweteka, kumanga bondo ndi bandeji yotanuka kumathandiza, komanso kufupikitsa kutalika kwa mtunda. Pofuna kupewa mavuto otere, mutha kusankha mayendedwe osalala.

Komanso, kuti mupewe kuvulala komanso masewera olimbitsa thupi othamanga, muyenera kusinthana mayendedwe osiyanasiyana:

• Phula lamiyala ndi lovuta kwambiri. Abwino kuthamanga mwachangu, koma zopweteka kwambiri pamalumikizidwe ndi mafupa. Tiyenera kupewa kukankha mwamphamvu panjira.
• Ground - Yoyenera kuthamanga ngati phula, koma yopatsa chidwi kwambiri.
• Udzu ndi wokutira wofatsa kwambiri potengera mafupa kapena mafupa.
• Pamchenga - kumakuphunzitsani mphamvu ndi kupirira.

Masewera Akumtunda

M'dziko lathu, mipikisano yayikulu yapadziko lonse lapansi, monga Mpikisano waku Russia, Mpikisano wa Russia ndi Mpikisano waku Russia wa achinyamata. Mpikisano wapansi umachitikanso, awa ndi mzinda, chigawo, zigawo, ndi zina zambiri.

Kuyambira 1973, World Cross Country Championship yakhala ikuchitika. Mu Marichi 2015, idachitikira ku China. Malo oyamba mu gulu adagawidwa ndi timu yaku Ethiopia, malo achiwiri adatengedwa ndi timu yaku Kenya ndipo malo achitatu - ndi gulu la Bahrain.

Kuyenda mozungulira ndimasewera omwe amakupatsani thanzi, nyonga, chipiriro komanso mtendere wamalingaliro. Chokhacho ndichakuti makalasi azikhala okhazikika ndikuwonjezera pang'onopang'ono katunduyo. Ndipo koposa zonse, mverani thupi lanu nthawi yochita masewera olimbitsa thupi. Ndipo kuthamanga mozungulira kumadzetsa chisangalalo.

Onerani kanemayo: Running the Kalalau Trail on the Na Pali Coast of Kauai (November 2024).