Kuthamanga mtunda wautali ndi imodzi mwanjira zotchuka kwambiri pamasewera othamanga. Izi zitha kuchitidwa osati ndi akatswiri ochita masewera olimbitsa thupi, komanso ndi anthu omwe amangokhala ndi moyo wokangalika.
Kuthamanga kwakutali, kuphatikiza pakuwonjezeka kwantchito komanso kupirira kwa thupi la munthu, kumaphatikizaponso zikhalidwe zauzimu komanso zoyeserera zomwe zimathandiza osati pamasewera okha, komanso m'moyo.
Momwe mungayendere mtunda wautali molondola
Ngakhale zimakhala zosavuta komanso zosavuta, kuthamanga mtunda wautali kuli ndi zinsinsi zambiri zomwe zingakhudze zotsatira zachitukuko.
Izi zikuphatikizapo:
- Kupuma koyenera poyenda;
- Kuyika ziwalo za thupi (miyendo, mikono, thupi);
- Kuwunika kwa mtima;
- Nyimbo yoyenera;
- Kusankha mayendedwe.
Kupuma koyenera poyenda maulendo ataliatali
Pakokha, kuthamanga ndi masewera olimbitsa thupi omwe amalimbikitsa kukula kwa minofu ndikukula kwa kupirira mwa kukonza bwino mtima waminyewa yam'mutu ndikukwaniritsa dongosolo la kupuma.
Koma mukakhazikitsa njira yolondola yopumira, musayiwale kuti, m'badwo uliwonse wa munthu, pali kugunda kwa mtima kothandiza (kothandiza), komwe kumatha kuwerengedwa ndi chilinganizo: kugunda kwa mtima - zaka = nthawi zambiri zotheka
Kuti maphunziro asawononge thanzi, ziyenera kuyang'aniridwa. Kuti muchite izi, mutha kuchita popanda oyang'anira kugunda kwa mtima ndi masensa othandiza kugunda kwa mtima, muyenera kungoyang'ana zovuta za kupuma. Ngati kukakhala kovuta kupuma, ndiye kuti zimakokanso, ndipo chifukwa chake muyenera kuchepa.
Makamaka, palibe chomwe chimavuta panjira yopumira. Wotsalira mtsogolo akuyenera kuphatikiza kupuma kwake ndi kayendedwe ka mikono, miyendo ndi thupi. Muyenera kuzolowera kupumira m'kamwa ndi kutulutsa mpweya m'mphuno mwanu, apo ayi, kudziyikira nokha motsutsana, zidzakhala zovuta kudziletsa. Kupuma sikuyenera kukhala kofupikitsa komanso kwapakatikati, komanso kosaya. Pakati pa izi, wothamanga ayenera kupeza tanthauzo lake lagolide, lomwe lidzakhala labwino kwambiri mthupi lake.
Kupuma koyenera ndipo zotsatira zake sizimabwera nthawi yomweyo. Kuti muchite izi, muyenera kuphunzitsa zolimba, ndipo popita nthawi, thupi limadzizolowera kuthana ndi katundu wolemera.
Kuyika ndi kuchoka panjira
Chimodzi mwazinthu zofunika zomwe zimakhudza njirayi ndi kuthandizira kolondola kwa mwendo pansi ndikutsatira kwa miyendo. The tingachipeze powerenga ndipo, monga kunapezeka, malo olondola kwambiri phazi ndi ikamatera kutsogolo kwa Chipilala ndi mpukutu zina, mpaka mphindi ya kukankhira njirayo.
Ndikusuntha kwamiyendo uku, kuyenda koyenda mosadukiza kumasungidwa bwino. Koma kuyika kwamiyendo koteroko kumangokhala ndi malo olondola a thupi ndikuwongolera kayendedwe ka manja.
Kuthupi ndi kuyenda kwa manja
Cholakwika chodziwika bwino cha othamanga ndi cholimba chamtsogolo chotsamira kapena, m'malo mwake, kubwerera kumbuyo kwambiri kwa thupi. Msanawo ndi wolamulira wa munthu aliyense, kuchokera pa izi angaganize lamulo: msana uyenera kukhala wowongoka nthawi zonse, koma ukamayenda, wachilengedwe amawoneka, koma yaying'ono pendekera patsogolo.
Upangiri waluso: Kukulitsa thupi ndi nkhani yamunthu payekha ndipo munthu aliyense ali ndi mawonekedwe ake. Koma kuti mudziwe kutsetsereka, pali njira imodzi. Mukayamba kuthamanga, muyenera kuyamba kutsamira patsogolo, pomwe mukuyambitsa minofu yanu yakumbuyo. Ndipo mukafunika kutsamira mwendo wanu kuti mugwire, kupendekeka uku kudzakhala koyenera.
Kuwunika koyang'ana
Kugunda kwa mtima koyenera panthawi yothamanga ndichinsinsi cha kupirira ndi thanzi la mtima. Chifukwa chake, wothamanga aliyense ayenera kudziwa mawonekedwe ndi machitidwe a kugunda kwa mtima wake monga kumbuyo kwa dzanja lake.
Mwachitsanzo, akafika pamlingo wopumira, munthu amapindula kwambiri ndi thanzi lake kuchokera ku zovuta zambiri za aerobic. Koma ndi nkhanza za maphunziro ndi mphamvu zawo, mutha kupeza zotsatira zoyipa. Zimachitika kuti nthawi yolimbitsa thupi kwambiri, mtima wamunthu umatha kuchepetsa magazi omwe amapopa, izi zimatha kubweretsa matenda amtima.
Pofuna kuyendetsa kugunda, zida zamagetsi zimagwiritsidwa ntchito, zomwe zimatchedwa oyang'anira kugunda kwa mtima. Amapangidwa ngati mawonekedwe a sensa yomwe yakhazikika padzanja.
Oyang'anira amakono oyendetsa mtima amatha kuchita ntchito zambiri:
- Kuyeza kwa kugunda kwa mtima ndi kulondola kwa ECG;
- Ma calories amatenthedwa;
- Amawonetsa kugunda kwapakati komanso pazipita pamtima;
- Kuzindikira nthawi;
- Imadziwitsa mukamapita kupitirira kuchuluka kwa mtima;
- Amasunga mbiri yanu yolimbitsa thupi.
Mndandanda wazinthu zoterezi zithandizira pakuphunzitsa ndipo zithandizira kuwongolera zochita.
Imwani ndi kudya panthawi ya mpikisano
Pa mpikisanowu, ndikofunikira kudya ndi kumwa pokhapokha munthu atathamanga marathons ataliatali.
Pafupifupi mamiliyoni a mapaundi 70 amagwiritsa ntchito pafupifupi ma calories 100 pa mile. Chifukwa chake, kuti abwezeretse mphamvu pa mpikisano wothamanga, akuyenera kudya ma calories 2100. Koma nali vuto, kuima panjira zodyeramo?
Zakumwa zamasewera ndi ma gels apadera, omwe amakhala ndi zinthu zothandiza komanso zopatsa thanzi (chakudya) zomwe ndizofunikira kuthana ndi njirayi, amachita ntchito yabwino ndi vutoli.
Nthawi zambiri, ma gels awa amaperekedwa ndi othandizira marathon ndipo paketi imodzi yamtunduwu imakhala pakati pa 100 ndi 150 calories. Ma gels awa ndi owoneka bwino kwambiri, chifukwa chake amatengedwa ndi zakumwa zingapo. Chifukwa chake timafika ku funso lamadzi.
Ngati mukukhulupirira zomwe zafufuzidwa, titha kuganiza kuti wothamanga wamba amataya pafupifupi 200 ml yamadzimadzi pamphindi 15 zilizonse zothamanga. Chifukwa chake, zoterezi ziyenera kuwonjezeredwa. Koma ndizovuta kumwa 200 ml ya madzi osayima, ndipo ngakhale mphindi 15 zilizonse. Chifukwa chake, malo azakudya ndi madzi adapangidwira izi. Chifukwa cha zakumwa zama carbohydrate, munthu wamba amatha kumwa pafupifupi 480 ml pa ola limodzi, ndikubwezeretsanso pafupifupi ma calories 120 pa ola limodzi.
Wothamanga pa mpikisano ayenera kuwonetsetsa kuchepa kwa thupi m'thupi mwake. Kuchepetsa kwakukulu pamipikisano kumabweretsa kuchepa kwa ayoni m'magazi, ndiye kuti, ku hyponatremia.
Malangizo a Pro: Kwa oyamba kumene, musayembekezere mpaka tsiku la marathon kuti muyese ma gels. Kuti muwone momwe thupi limayankhira ndi gel yapadera, kuti likhale ndi zovuta, kuchita bwino komanso kulimbitsa thupi, tikulimbikitsidwa kuti muyesere kutsanzira njira yampikisano.
Kukula kwa kupirira
Kukula kwachipiriro ndiye ntchito yayikulu pamaphunziro ataliatali. Kuthamanga mtunda wautali ndimomwe zimakhalira ngati kupilira komanso kulimbikira kumabweretsa zotsatira. Kukula kopirira kwa othamanga kumagawika magawo atatu.
Kupirira kumaphunzitsidwanso bwino ndi masewera olimbitsa thupi apadera.
Njira zopititsira patsogolo mphamvu
Monga momwe zalembedwera pamwambapa, chipiriro chimaphunzitsidwa pang'onopang'ono, ndipo gawo lililonse limakhala ndi maphunziro ake omwe:
1. Kukula kwa kupirira kothamanga kumaphatikizapo:
- Maphunziro ataliatali ndi kuwonjezeka pang'onopang'ono kwa nthawi (kuyambira 1 ora mpaka 3, ndikuwonjezera theka la ora);
- Kuthamangitsidwa kothamanga ndikusintha kwakuthwa kwa liwiro kuchokera pang'onopang'ono mpaka kusala;
- Masewera ena othamanga kwambiri (crossfit, weightlifting);
2. Kukula kwa chipiriro chapadera:
- Kuthamanga kwambiri kuthamanga mpaka ola limodzi pamalo ovuta;
- Maphunziro olimba pamtali wautali;
- Kuthamanga ndi zovuta (kukwera kapena motsutsana ndi mphepo);
- Nthawi yothamanga pamtunda wosadziwika;
- Mipikisano yaying'ono;
3.Kulimbikitsa kupirira mwachangu:
- Kuthamanga kwakanthawi kochepa komanso kwapakatikati pamiyeso yayikulu;
- Kuthamanga ndi zopinga zambiri;
- Mphamvu zolimbitsa thupi kukhala ndi minofu ya mwendo;
- Zochita zothamanga;
- Kuchita nawo mpikisano wothamanga;
Maonekedwe abwino, kupirira komanso mkhalidwe wamaganizidwe ndi zinthu zazikulu pakupambana.
Malangizo a othamanga
Akatswiri othamanga samafika pamwamba pomwepo. Amadutsanso m'magazi, thukuta, misozi, komanso zovuta za moyo wothamanga. Ndipo pakukula kwa ukadaulo wawo, aphunzira zambiri.
Amabweretsa zolemba zawo kwa anthu ndipo amakhala ndi malangizo kwa oyamba kumene:
- Dzipindulitseni mukamaliza kulimbitsa thupi komwe mumadzimva kuti mwapereka zonse ku 200%, mwachitsanzo, zithandizeni pazinthu zina kapena mugule chatsopano;
- Dzilimbikitseni nthawi zonse. Gwiritsani ntchito mitundu yonse ya njira zolimbikitsira, nyimbo kapena mawu olimbikitsa. Koma, koposa zonse, kumbukirani, chilimbikitso chizikhala pamutu panu nthawi zonse;
- Gulani nsapato zokha kapena zovala zabwino. Zilibe kanthu kuti ndi chizindikiro kapena chabodza chaku China, muyenera kukhala omasuka. Onaninso chitonthozo chanu mukamachita masewera olimbitsa thupi.
- Khumi lawo amalamulira. Osakulitsa katundu wanu mopitilira 10% kuposa kulimbitsa thupi kwanu komaliza. Kupanda kutero, sizingangotsogolera pachabe, komanso kuvulaza.
Kodi "khoma" ndi chiyani kuti mukonzekere
Kunena mwachidule, osalankhula mawu achidule, "khoma" lapaulendo ndikumva kutopa kwambiri, komwe ngakhale ubongo umatopa, potero umasokoneza munthu. Matenda oterewa nthawi zambiri amabwera kwa wotsalira kuti agonjetse makilomita omaliza.
Koma musaganize kuti "khoma" nthawi zonse limagwira ndi othamanga, kapena kuti silingagonjetsedwe.
Kumva kwa "khoma" kumayendera limodzi ndi kuchepa kwa liwiro lothamanga ndikumverera kutopa kwa thupi. Izi ndichifukwa choti ubongo umasowa glycogen kwinaku ikuyenda, ndipo podziwa kufunikira kwake, amatenga malo omaliza a glycogen m'matumba amthupi. Izi zimabweretsa kufooka kwathunthu kwa thupi. Pamaso pa munthu, chilichonse chimakhala cholakwika komanso chosalongosoka. Ndipo tsopano, pomwe kufuna kupambana kwatha, munthuyo amasiya.
Pofuna kupewa msonkhano woterewu ndi "khoma", njira yolondola yophunzitsira ndi njira yampikisano yomangidwa bwino ndiyofunika. Pophunzitsa, izi zimafikira pakukula kwa liwiro lalitali kwambiri, ndipo pamipikisano ndikumangika kwamaganizidwe, ndipo chifukwa cha liwiro lomwe lapeza, "khoma" limatha kukankhidwira makilomita 42. Kuti muchite izi, muyenera kupanga chakudya chamagulu kuti mupeze mphamvu pamakilomita omaliza.
Kusankha nsapato ndi zida zoyendera mtunda wautali
- Zovala... Nsapato zomwe othamanga amayenda mtunda wautali amatchedwa "marathons". Nsapato zotere zimapangidwa pogwiritsa ntchito matekinoloje amakono amakono omwe amapereka chitonthozo kumapazi mu mpikisano wonse. Zovala izi zimapangidwa kuchokera kuzinthu zopepuka kwambiri, ndizotulutsa zabwino kwambiri. Alibe dontho lililonse pakati pa chala chakumapazi ndi chidendene ndipo amatha kusintha. Koma posankha mtundu woyenera, sizinthu izi zokha zomwe zimaganiziridwa. Ganizirani za biomechanics za mwendo ndi kulemera kwa wothamanga.
- Zovala zakunja. Tikulimbikitsidwa kugwiritsa ntchito T-shirts ndi akabudula opangidwa ndi zinthu zopangira ngati zovala zakunja, popeza zakuthupi zimanyowa ndikulemera nthawi yothamanga. T-shirts ndi akabudula opangidwa pogwiritsa ntchito ukadaulo wa DRI FIT KNIT ndi otchuka. Amapangidwa ndi nsalu yopyapyala kwambiri yomwe imathandizira kulimba komanso kuzizira.
- Masokosi. Masokosi opanikizika nthawi zambiri amagwiritsidwa ntchito ndi akatswiri. Kuphatikiza pa chitonthozo, amaperekanso kayendedwe kabwino ka magazi ndikuwongolera minofu ya mwendo.
Chakudya choyenera ndi zochita za tsiku ndi tsiku
Chakudya cha wokhalamo iyenera kukhala yodzaza ndi zotheka ndi zinthu zothandiza ndi chakudya, zomwe zidzabwezeretse mphamvu zomwe zatayika pophunzitsidwa.
Kudzaza thupi ndi zinthu zonse zofunika kuti muzimwa mu maphunziro, kupirira, zakudya ziyenera kukhala ndi: chimanga, chimanga (makamaka mpunga), zipatso, ulusi, mkaka, nyemba. Komanso, kuphatikiza pazinthu zopangidwa ndi organic, nthawi zonse pamakhala malo ogwiritsira ntchito masewera azakudya mu zakudya za otsalawo. Izi ndizogwedezeka makamaka zomwe zimadzazidwa ndi chakudya komanso mapuloteni.
Wothamangayo amayenera kulandira mphamvu komanso zopatsa mphamvu zambiri momwe amathera patsiku. Ndipo apa ndikofunikira kuwona zomwe zili ndi kalori. Ndi kuchuluka kwa chakudya, wothamanga ayamba kunenepa, zomwe zingamulepheretse pakuphunzitsa ndikumulemetsa pampikisano. Ndi kuchepa, pang'onopang'ono mutha kuchepa mphamvu ndi mulingo wa kupirira kwanu.
Ulamuliro wa tsiku ndi tsiku wothamanga yemwe amakonzekera marathon amagawika mpumulo, kulimbitsa thupi, ndi chakudya.
Wothamanga ayenera kudya pang'ono, pamagawo ang'onoang'ono, kasanu ndi kamodzi patsiku. Chakudya chidzagawidwa muzofunikira: kadzutsa, nkhomaliro, chakudya chamadzulo; ndi zokhwasula-khwasula pakati.
Maganizo ndi chimodzi mwazinthu zofunika kwambiri
Pali zinthu zambiri zomwe zimakhudza mkhalidwe wamkati wokhala. Pokonzekera mpikisano wothamanga, lingaliro loti "Kodi ndingathe?" Limabwera m'maganizo, nthawi zambiri psyche amagonja, ndikuopa zovuta, munthu amataya chidwi. Ndikofunikira kukhala okonzekera izi.
Munthuyo ayenera kukhala ndi mawu awo olimbikitsa kapena pemphero lokonzeka.
“Ndine wamphamvu, ndingathe. Ndikwaniritsa cholinga changa. Ndidachita zolimba ndipo tsopano ndakonzeka ”- china chonga ichi. Kuphatikiza pazinthu zonse zolimbikitsa, munthu ayenera kupeza chidwi mwa iye yekha ndikutha kudziyatsa moto.
Nyimbo
Pali malingaliro otsutsana pazabwino za nyimbo mukamayimba. Uku ndi kusankha kwamunthu aliyense. Nyimbo panjira ili ndi maubwino onse awiri:
- Kusokoneza kutopa;
- Zimalimbikitsa;
- Kusokonezedwa ndi zoyipa zakunja;
ndi kuipa:
- Kutaya kulumikizana ndi thupi;
- Kuphwanya kwachilengedwe;
- Kutaya kulumikizana ndi malo ozungulira;
Chifukwa chake, nyimbo ndi chisankho cha munthu aliyense payekha, chifukwa ma minuses ndi ma plus amatsutsana.
Timathamangira komwe tikufuna
Kuthamanga sikuyenera kubweretsa kutopa kwakuthupi, komanso chisangalalo chokongoletsa. Mutha kumva izi mukamayenda m'malo osangalatsa. Izi zidalira mtundu wa wothamanga. Pali othamanga omwe amakonda kuthamanga m'malo abata, okha ndi chilengedwe - mapaki, nkhalango, kubzala.
Koma palinso mtundu wa othamanga omwe amangokonda kuthamanga komwe kuli kosalekeza - malo okhala, massifs, pakatikati pa mzindawu. Mwa njira, palibe chachilendo pankhaniyi, ambiri amasinthira kutopa kwawo kwa anthu ndi zochitika zomwe zimawonedwa m'malo otere.
Pulogalamu yokonzekera marathon ndi theka
Dongosolo lokonzekera marathon kwambiri ndi masabata 16. Koma muyenera kukumbukira kuti palibe chomwe chikuyenera kukusokonezani pamaphunziro m'miyezi inayi iyi. Chifukwa chake, kukonzekera chitsanzo cha Minsk half marathon kumatenga masabata 10. Kwenikweni, zimachitika kuti 4 amalimbitsa thupi sabata iliyonse, yomwe imayenera kuthyoledwa ndi tsiku limodzi lokhalokha.
- Sabata yoyamba - Olimbitsa thupi 3 sabata iliyonse kwa 5 ndi 8 km;
- Sabata yachiwiri - kulimbitsa thupi kamodzi 5, kulimbitsa thupi kawiri 6.5 ndi 8 km;
- Sabata lachitatu - Olimbitsa thupi 3 6.5 km iliyonse ndi 9.5 km;
- Sabata lachinayi - 3 kulimbitsa thupi 6.5 ndipo wina 13 Km;
- Sabata lachisanu (sabata lakuchepetsa katundu) - Olimbitsa thupi 3 a 5 ndi 9.5 km imodzi, sabata ino ayenera kukonzekera mpikisano wawung'ono wokhala ndi mtunda wa 10 km;
- Sabata lachisanu ndi chimodzi - kulimbitsa thupi koyamba ndi 6.5, kachiwiri ndi 8, lachitatu ndi 6.5 ndipo lachinayi ndi 14.5 km;
- Sabata lachisanu ndi chiwiri - kulimbitsa thupi awiri oyamba 8, wachitatu - 6.5, wachinayi - 16 Km;
- Sabata lachisanu ndi chitatu - woyamba - 8, wachiwiri - 9.5, wachitatu - 6.5, wachinayi - 19 km;
- Sabata lachisanu ndi chinayi - woyamba - 8, wachiwiri - 9.5, wachitatu - 8, wachinayi - 21 km;
- Sabata lakhumi (sabata lochepetsedwa) - 3 zolimbitsa thupi 6.5 aliyense ndi wachinayi - 16 km; + mpikisano wa marathon;
Theka la marathon ndichofunikira pakukonzekera marathon, sichingafanane!
- Sabata khumi ndi chimodzi - kulimbitsa thupi awiri oyamba - 9.5, wachitatu - 8, wachinayi - 22.5 Km;
- Sabata lakhumi ndi chiwiri - akubwereza katundu wa khumi ndi chimodzi, koma kutha komaliza kwa sabata kuyenera kukhala 26 km;
- Sabata lakhumi ndi chitatu - woyamba - 9.5, wachiwiri - 11, wachitatu - 9.5, wachinayi - 29 km;
- Sabata lakhumi ndi chinayi - woyamba - 9.5, wachiwiri - 13, wachitatu - 9.5, wachinayi - 32 km;
- Sabata lakhumi ndi chisanu - woyamba - 6.5, wachiwiri - 8, wachitatu - 6.5, wachinayi - 21 km;
- Sabata lakhumi ndi chisanu ndi chimodzi - woyamba - 5, wachiwiri - 6.5, wachitatu - 5, wachinayi - 16 km.
Kumbukirani kutentha ndi kutambasula bwino musanathamange kuti musavutike kapena kuvulala.
Kwa othamanga ambiri omwe agonjetsa mtunda wa marathon, kuthamanga sikovuta kuchita, ndi chizolowezi chomwe chakhala gawo la moyo. Chifukwa chake, palibe chomwe chimachitika nthawi yomweyo, iyenera kukhala njira yamoyo kenako zonse zikhala bwino.
