Momwe mungakonzekerere marathon

Zamkati

• Malangizo othamanga marathon
• 1. Konzekerani thupi
• 2. Konzekerani malingaliro
• 3. Pumulani ndi kupumula
• 4. Muzidya zakudya zopatsa thanzi
• Kuopsa kothamanga marathon
• Ngati mukulemera kwambiri ndipo mukufuna kuthamanga marathon onani momwe mungadzikonzekerere pa: Malangizo 7 othamanga mukakhala onenepa kwambiri.

Pokonzekera marathon, muyenera kuthamanga panja osachepera 4 pa sabata kwa mphindi 70 mpaka maola awiri. Komabe, ndikofunikanso kuchita zolimbitsa thupi komanso kulimbitsa mphamvu kuti mulimbitse minofu, ndipo ndikofunikira kutsagana ndi mphunzitsi.

Kukonzekera kwa marathon kumatenga osachepera miyezi 5 ndipo, kwa oyamba kumene, zimatenga pafupifupi chaka chimodzi ndi theka, kuyambira ndikuyenda 5 km, 10 km ndi 22 km pang'onopang'ono.

Kuphatikiza apo, kudya zakudya zokhala ndi chakudya komanso zomanga thupi, kumwa madzi ambiri, kugona maola 8 usiku ndikulimba mtima ndikulimbikitsidwa ndikofunikira kuti mupitilize kuthamanga mpaka kumapeto.

Malangizo othamanga marathon

Malangizo ena ofunikira othamanga ndi awa:

• Pitani kwa dokotala kuyesa magazi ndi ergospirometric test, yomwe imawunika momwe thupi lilili lolimba, kugwira ntchito kwa mtima ndi mapapo;
• Valani nsapato zothamanga;
• Gwiritsani ntchito mita yogunda pamtima, Wodziwika ngati chifuwa kapena mita yama frequency dzanja;
• Sankhani maphunziro akunja, kupewa zopondaponda;
• Khalani mbali ya gulu lomwe likuyenda kuwonjezera chidwi;
• Chepetsani kuthamanga kwamaphunziro m'masabata awiri omaliza ampikisano, kuteteza thupi.

Kuphatikiza pa malangizo awa, ndikofunikira kupanga kukonzekera kwakuthupi ndi kwamaganizidwe kuti mupirire mayeso ndikofunikira:

1. Konzekerani thupi

Kuti muyambe kuthamanga, tikulimbikitsidwa kuti muziyenda pafupipafupi osachepera chaka chimodzi, osachepera 3 pa sabata, ndikuphunzitsa pafupifupi 5 km. Komabe, ngati munthuyo ndi woyamba, ayenera kuyamba kudzikonzekeretsa mwakuthupi kenako nkumadzipereka ku maphunziro apadera othamanga. Werengani zambiri pa: maupangiri 5 kuti musinthe magwiridwe antchito.

Nthawi zambiri, maphunzilo oyendetsa marathon amayenera kukonzekera ndi wophunzitsa ndipo ayenera kuchitika sabata iliyonse, kuphatikiza:

• Kuthamanga osachepera katatu mkati mwa sabata, ikuyenda pakati pa 6 mpaka 13 km;
• Chitani 1 maphunziro akutali, yomwe imatha kufikira 32 km;
• Onjezani mtunda sabata iliyonse, koma osapitilira kuwonjezeka kwa 8 km pamlungu;

• Bwerezani kuchuluka kwamakilomita oyenda masiku khumi ndi awiri alionse.

Pakukonzekera thupi kuthamanga marathon, kuphatikiza kuthamanga, kutambasula komanso kulimbitsa minofu, makamaka zolimbitsa m'mimba, ziyenera kuchitidwa. Umu ndi momwe mungachitire: Zochita 6 kutanthauzira pamimba kunyumba.

2. Konzekerani malingaliro

Kuti muthamange marathon, kukonzekera kwamaganizidwe ndikofunikira, popeza mpikisano ungatenge pakati pa 2 koloko mpaka 5 koloko m'mawa, ndikutopa komanso kutopa. Chifukwa chake, ndikofunikira kuti:

• Dziwani njira yothamanga pasadakhale, kulabadira zolembedwa ndi zitsogozo;
• Onani mitundu yam'mbuyomu kapena makanema okhala ndi umboni;
• Kukambirana ndi Athleteomwe adathamanga marathon.

Chilimbikitso cha abale ndi abwenzi nthawi zambiri chimakhalanso chofunikira kwambiri kuti muchite bwino pamaphunziro komanso patsiku lothamanga.

3. Pumulani ndi kupumula

Kuphatikiza pa kuchita masewera othamanga, othamanga ayenera kupumula tsiku lililonse, kugona osachepera maola 8 usiku. Onani malangizo ena ogona bwino pa: maupangiri 10 ogona bwino.

Kuti mupeze kutopa ndi thupi kuti mupumule nkofunikanso kusankha masiku amodzi kapena awiri pa sabata, osathamanga ndikungokhala kapena kutambasula, kuti mupeze mphamvu.

4. Muzidya zakudya zopatsa thanzi

M'miyezi yokonzekera marathon ndikofunikira kudya chakudya chopatsa thanzi, kudya maola atatu aliwonse okhala ndi zopatsa mphamvu komanso mapuloteni ndikumwa madzi osachepera 2.5 L patsiku. Ndikofunikanso kusamala kwambiri chakudya musanaphunzire komanso mutaphunzira.

Kuphatikiza apo, patsiku lothamanga ndikupilira mpikisanowu mpaka kumapeto, munthu ayenera kudya maola awiri, ola limodzi ndi mphindi 30 asanathamange kuti milingo ya shuga izikhala yolimba, osakhala ndi kukokana komanso kupweteketsa mtima nthawi zonse. Werengani zambiri pa: Zomwe mungadye musanachitike kapena mutatha mpikisano.

Kuopsa kothamanga marathon

Kuthamanga marathon ndi vuto lalikulu kwambiri, lomwe lingachitike:

• Kutaya madzi m'thupi chifukwa cha thukuta kwambiri ndipo, kuti mupewe, muyenera kumwa zakumwa zamadzi ndi mphamvu munthawi ya mpikisano;
• Kupweteka m'mimba, chifukwa cha kuchepa kwa sodium, ndipo mchere pang'ono uyenera kulowetsedwa mkati mwa kulawa konse;
• Khalani ndi kukokana, chifukwa chosowa potaziyamu;
• Kuvulala kwa bondo kapena mwendo, monga kupopera kapena tendonitis;
• Nseru kapena kusanza chifukwa cha kuyesetsa mwamphamvu.

Pofuna kupewa zovuta izi zomwe zitha kuchitika pomwe othamanga akuthamanga, ndikofunikira kumwa zakumwa zamadzi ndi mphamvu monga Golide Kumwa.

Ngati mukulemera kwambiri ndipo mukufuna kuthamanga marathon onani momwe mungadzikonzekerere pa: Malangizo 7 othamanga mukakhala onenepa kwambiri.