Kodi Nthawi Yake ya Marathon Ndi Chiyani?

Zamkati

• Avereji ya nthawi
• Avereji ndi zaka
• Nthawi ya Marathon zaka ndi zogonana
• Avereji ya oyamba kumene
• Avereji ya kuyenda
• Malangizo othamanga
• Sinthani zolimbitsa thupi zanu
• Khalani ndi mphamvu
• Onani zomwe zikuchitika
• Thamangani kuti mupirire
• Pezani gulu
• Phatikizani kulingalira ndi kupumula
• Khalani ndi thupi labwino ndipo idyani bwino
• Masewera othamanga a Marathon
• Phunzitsani liwiro
• Maphunziro apakati
• Maphunziro a Tabata
• Maphunziro a Tempo
• Phiri limathamanga
• Tsatani mapazi anu
• Mfundo yofunika

Ngati ndinu wothamanga wokonda masewera ndipo mumakonda kupikisana nawo mu mpikisano, mutha kuyang'ana komwe mungayende ma 26.2 miles a marathon.

Kuphunzitsa ndi kuthamanga marathon ndichinthu chodziwika bwino. Kondwerani ndi magwiridwe anu mosasamala nthawi yanu.

Komabe, ndizachilengedwe kufuna kudziwa nthawi zapakati kuti muwone momwe mumakumanirana ndi othamanga ena.

Mutha kugwiritsa ntchito magawo a marathon kuti muwone komwe mungakwanitse kapena kumva momwe mukufunira kutengera msinkhu wanu, kugonana, komanso kulimbitsa thupi.

Pakati pa bolodi, anthu ambiri amaliza mpikisano wothamanga mu maola 4 mpaka 5, ndi nthawi yayitali mphindi 9 mpaka 11.5.

Nthawi yomaliza yomwe ili pansi pa maola 4 ndichokwaniritsa kwenikweni kwa aliyense kupatula othamanga apamwamba, omwe amatha kumaliza pafupifupi maola awiri. Ochita nawo mbali ambiri amatenga nthawi yawo ndikuyenda mbali zina za mpikisanowu, kumaliza maola 6 mpaka 7.

Maphunziro a marathon ndichinthu chomwe mungakhale nacho chiyembekezo ngakhale nthawi ikuti chiyani. Kuphatikiza pakukulitsa thanzi lanu, mutha kukhala olimba mtima, odziletsa, komanso olimba mtima, omwe atha kufikira mbali zina za moyo wanu.

Pitirizani kuwerenga kuti mudziwe zambiri za nthawi yomwe mukuyembekezera kumaliza mpikisano wothamanga komanso maphunziro.

Avereji ya nthawi

Mukamaliza marathon pansi pa maola 5, mwachita bwino. Amuna ambiri amaliza mpikisano pansi pa maola 4.5. Amayi ambiri amaliza mumangotsika maola 5. Ngati nthawi yanu ili pafupi ndi ichi, khalani okhutira ndi zotsatira zanu.

Avereji ndi zaka

Mutha kufananitsa cholinga chanu kapena nthawi yeniyeni yampikisano ndi zaka za msinkhu wanu komanso kugonana. Kulimbitsa thupi kwanu kumathandizanso kuti muzikhala ndi nthawi yokwanira, komanso kuganizira masiku othamanga, monga nyengo ndi thanzi lathunthu.

Gwiritsani ntchito tchati chomwe chili pansipa kuti muwone momwe nthawi yanu ikufananirana ndi anthu ena m'gulu lanu. Detayi idapangidwa kuchokera kwa othamanga 21,000 othamanga omwe adapikisana mu 2010.

Nthawi ya Marathon zaka ndi zogonana

Avereji ya oyamba kumene

Ngati ndinu oyamba kumene, yesetsani kuyendetsa ma mailosi osachepera 12 mpaka 15 pa sabata kwa miyezi isanu ndi umodzi musanayambe maphunziro anu othamanga.

Ngakhale ndizachilengedwe kufuna kupita patsogolo, ndikofunikira kutenga njira yocheperako, yolimba kuti mupewe kuvulala ndi kufooka.

Pa liwiro la mphindi 12 mpaka 15 pa mtunda, oyamba kumene akhoza kuyembekezera kumaliza marathon pafupifupi maola 5 mpaka 6.5.

Avereji ya kuyenda

Sankhani mayendedwe oyenera kuti muthe kusungabe liwiro la ma 26.2 miles onse.

Mukakhazikitsa nthawi yanu yolembera, pezani nthawi yayitali kuti muyike mayendedwe oyenera. Ochita masewera othamanga ambiri amaliza mailo mphindi 10 zilizonse. Nthawi yayitali yamamuna ya amuna ili pakati pa 9 ndi 11 mphindi. Amayi amayenda pafupifupi kilomita mphindi 10 kapena 12 zilizonse.

Pepetsani mayendedwe anu masiku ambiri ophunzitsira. Mutha kuwonjezera pamasekondi 30 mpaka 2 mphindi pa mile. Patsiku lililonse, mayendedwe anu atengera mphamvu zanu komanso kupsinjika kwanu, nyengo, komanso malo.

Zina zomwe zitha kupezeka ndi monga kupweteka kwamagulu, kupweteka mutu, komanso zovuta m'mimba. Ganizirani zonsezi, ndikusintha liwiro lanu moyenera.

Malangizo othamanga

Ngakhale ma marathoni amangokhala olimba kuposa kuthamanga, pali njira zingapo zokulitsira mayendedwe anu.

Sinthani zolimbitsa thupi zanu

Kukonzekera ndi gawo lofunikira kwambiri pa mpikisano wothamanga. Zimaphatikizapo zambiri kuposa kungoyenda mtunda wautali.

Kuphatikiza pakutsata dongosolo la masewera othamanga, phatikizanipo zochitika zolimbitsa thupi zolimbitsa thupi, monga kuthamanga kwa madzi, kupalasa njinga, komanso kuyenda mwachangu.

Khalani ndi mphamvu

Pangani mphamvu zolimba ndikunyamula zolemetsa, zolimbitsa thupi, komanso masewera olimbitsa thupi.

Kuti muwonjezere kusinthasintha kwanu, onjezerani pang'ono modekha, yoga, kapena tai chi. Zochita zolimbitsa thupi zomwe zimalimbitsa mphamvu zimaphatikizapo kuphunzira dera, kuvina, komanso masewera andewu.

Onani zomwe zikuchitika

Lembani zochitika zanu muzolemba kuti muwone momwe mukusinthira. Phatikizani zolemba za tsiku ndi tsiku, ndipo lembani nthawi yanu pakatha milungu isanu ndi umodzi. Sinthani zolinga zanu moyenerera.

Ngati zingatheke, pezani malingaliro kuchokera kwa dokotala wanu, wophunzitsa nokha, kapena mnzanu wodziwa.

Thamangani kuti mupirire

Kuti mulimbikitse kupirira, onetsani kuthamangitsanso kamodzi sabata iliyonse. Mukhale ndi sabata lobwezeretsa pafupipafupi ndikuthamanga komwe kumakhala kofupikitsa kuposa kulitali kwanu. Phatikizani kupumula tsiku limodzi lathunthu sabata iliyonse kuti thupi lanu lipezenso bwino.

Pezani gulu

Lankhulani ndi anzanu kapena fufuzani pa intaneti gulu loyendetsa, kapena pangani lanu. Khalani limodzi kuti mudzachite nawo gawo kamodzi pa sabata. Izi zimalimbikitsa chidwi komanso kulumikizana. Komanso, mutha kugawana maupangiri ndi mayankho.

Phatikizani kulingalira ndi kupumula

Phunzirani kukhala ozindikira komanso omasuka pantchito zanu zonse. Pangani njira monga kupumula kwapang'onopang'ono, yoga nidra, ndi kusinkhasinkha kokhazikika kukhala gawo lanu tsiku lililonse. Lolani kugona mokwanira usiku uliwonse.

Tengani nthawi yakusisita, kudulidwa thupi, kapena kungosamba mosangalala. Zizolowezi izi zitha kukuthandizani kuti muchepetse kupsinjika kwa minofu ndikuchepetsa kugunda kwa mtima ndi kupuma, komwe kumatha kusintha magwiridwe anu onse.

Khalani ndi thupi labwino ndipo idyani bwino

Ngati mukufuna kuchepetsa thupi, ino ndiyo nthawi. Kuchepera kulemera kumakupangitsani kukhala kosavuta kwa inu kunyamula thupi lanu mukamathamanga. Kuphatikiza apo, mudzakhala ndi mphamvu zamagetsi zambiri ndikukhala bwino kwathunthu.

Khalani hydrated. Phatikizani ndiwo zamasamba, zipatso, ndi mafuta athanzi muzakudya zanu. Idyani ma carbs ovuta ndi mapuloteni owonda. Chepetsani kapena dzenje losinthidwa, zakudya zotsekemera.

Masewera othamanga a Marathon

Ngati mukufuna masewera olimbitsa thupi kuti akuthandizeni kukonzekera marathon, onani izi:

Phunzitsani liwiro

Gwiritsani ntchito njira zophunzitsira mwamphamvu kuti mupititse patsogolo ntchito yanu. Chitani masewera olimbitsa thupi kwakanthawi kamodzi pamlungu, chifukwa mitundu yolimbitsa thupi imatha kuvulaza.

Lankhulani ndi dokotala musanayambe kugwira ntchito iliyonse yothamanga ngati mwayamba kuthamanga kapena mukudwala.

Maphunziro apakati

Zoyeserera zolimbitsa thupi zimakhala ndi kutentha kwa mphindi 10, ndikutsatiridwa ndi mphindi 2 mpaka 5 zothamanga kwambiri.

Tsatirani izi ndi nthawi yofanana yocheperako mpaka pang'ono. Bwerezani nthawi imeneyi nthawi 4 mpaka 6, ndikutsatira mphindi 10.

Maphunziro a Tabata

Kuchita masewera olimbitsa thupi kumeneku kumasintha pakati pa kuphulika kwachiwiri kwa mphindi 20 ndikutsatira masekondi 10 ampumulo. Bwerezani kozungulira maulendo osachepera asanu ndi atatu.

Maphunziro a Tempo

Iyi ndi njira yocheperako yomwe ndiyabwino kwa oyamba kumene.

Thamani pang'onopang'ono, komwe kumachedwetsa pang'ono kuposa kuthamanga kwanu, kwa mphindi zochepa. Kenako thamangani mosavuta munthawi yomweyo.

Bwerezani kangapo, pang'onopang'ono mukukulitsa nthawi yazoyenda za tempo osachepera mphindi 20.

Phiri limathamanga

Phunzitsani kugwiritsa ntchito mapiri omwe ali ndi kutalika komanso kutsetsereka ngati omwe ali munthawi yothamanga. Thamangani molimbika momwe mungathere mukakwera mapiri, ndikucheperanso pang'onopang'ono.

Kuthamanga kwa mapiri pamaphunziro anu kumawonjezera liwiro, kukulitsa mphamvu ya thupi, ndikulimbitsa kupirira kwamtima.

Tsatani mapazi anu

Sinthani mayendedwe anu kuti mukhale othamanga. Gwiritsani ntchito pedometer kapena chida chotsatira pang'onopang'ono kuti muwonjezere masitepe anu pamphindi, kapena ganizirani pulogalamu yolimbitsa thupi.

Mfundo yofunika

Ngati mwangoyamba kumene kukhala wathanzi kapena muli ndi zovuta zamankhwala, lankhulani ndi dokotala musanaphunzire masewera othamanga. Lolani kuti mukhale osachepera milungu 12. Dzipatseni nthawi yochuluka ngati zingatheke.

Yesetsani kugwira ntchito mwakhama ndikudzikakamiza kuti muchite zonse zomwe mungathe potengera zomwe simungakwanitse. Sinthani zolinga zanu ndi dongosolo la maphunziro ngati mukuwona kuti mukufunika kusintha kulimba.

Pewani kutopa ndi kudzipumitsa tsiku limodzi lathunthu sabata iliyonse.Dzikhulupirireni nokha, ndipo sangalalani pokonzekera mpikisano wothamanga monganso mpikisano wokha.