Ndeipi Avhareji Marathon Nguva?
Zvemukati
- Avhareji yenguva
- Avhareji nezera
- Marathon nguva nezera uye bonde
- Avhareji yevatangi
- Avhareji yekumhanya
- Matipi ekukurumidza
- Shandura kushanda kwako
- Ita simba uye simba
- Cherekedza fambiro mberi
- Mhanya kutsungirira
- Tsvaga boka
- Sanganisira kufunga uye zororo
- Iva nehuremu hwemuviri hwakanaka uye idya zvakanaka
- Marathon kumhanyisa kushanda
- Dzidzira kumhanya
- Nguva yekudzidziswa
- Tabata kudzidziswa
- Tempo kudzidziswa
- Chikomo chinomhanya
- Tevera matanho ako
- Chinokosha
Kana iwe uri mumhanyi anofarira uye uchifarira kukwikwidza mumijaho, unogona kuseta zvaunotarisa pakumhanya 26.2 mamaira emamarathon.
Kudzidziswa uye kumhanyisa marathon chiitiko chinoshamisa. Nakidzwa nekuita kwako zvisinei nenguva yako.
Nekudaro, zvakasikwa kuda kuziva iyo avhareji nguva kuti uone kuti unokwikwidza sei kumhanyisa vamwe vamhanyi.
Iwe unogona kushandisa marathon mavhareji kuti uone kwaunokwana mukati kana kuwana manzwiro eko kwaunoda kuve akavakirwa pazera rako, bonde, uye hutano hwehutano.
Pakati pebhodhi, vanhu vazhinji vanopedza nhangemutange mumaawa mana kusvika mashanu, iine avhareji mamaira emaminetsi mapfumbamwe kusvika ku11.5.
Nguva yekupedzisa iri pasi pemaawa mana chiitiko chaicho kune wese munhu asiri vekumhanyisa vepamusoro, vanogona kupedzisa mumaawa maviri. Vazhinji vatori vechikamu vanotora nguva yavo uye vanofamba zvikamu zvemujaho, vachipedzisa muma6 kusvika kumaawa manomwe.
Kudzidziswa kwemarathon chinhu chaunogona kunzwa kuva netariro nezvacho zvisinei nekuti wachi inotii. Pamwe pamwe nekusimudzira hutano hwako uye hutano hwakazara, unogona kukudziridza kutsunga, kuzvidzora, uye kuvimba, izvo zvinogona kuwedzera kune dzimwe nzvimbo dzehupenyu hwako.
Verenga pamusoro kuti udzidze zvakawanda nezve yako inotarisirwa yekupedzisa nguva yemarathon pamwe nematipi ekudzidzisa.
Avhareji yenguva
Kana iwe uchipedzisa marathon mune isingasviki maawa mashanu, waita zvakanaka. Vazhinji varume vanopedza marathon pasi pe4,5 maawa. Vazhinji vakadzi vanopedza mune angori pasi pe5 maawa. Kana nguva yako yakatenderedza chiratidzo ichi, gutsikana nemhedzisiro yako.
Avhareji nezera
Unogona kufananidza chinangwa chako kana chaiyo marathon nguva kune avhareji yezera rako uye bonde. Uhu hwako hwemuviri hunobatsirawo kunguva yako, pamwe nekutarisisa-zuva rekufunga, senge mamiriro ekunze uye hutano hwakazara.
Shandisa chati iri pazasi kuti uone kuti nguva yako inofananidzwa sei nevamwe vanhu vari muchikamu chako. Iyo data yakaunganidzwa kubva kumakumi maviri nemakumi maviri emamhanyisa marathon akamhanyisa mu2010.
Marathon nguva nezera uye bonde
| Zera | Murume | Mukadzi |
|---|---|---|
| 0–15 | 4:53:53 | 6:04:11 |
| 16–19 | 4:16:19 | 4:50:23 |
| 20–24 | 4:01:55 | 4:28:59 |
| 25–29 | 4:06:43 | 4:27:14 |
| 30–34 | 4:07:35 | 4:28:07 |
| 35–39 | 4:10:39 | 4:33:47 |
| 40–44 | 4:09:36 | 4:34:13 |
| 45–49 | 4:11:32 | 4:39:02 |
| 50–54 | 4:19:49 | 4:55:37 |
| 55–59 | 4:31:10 | 5:00:52 |
| 60–64 | 4:53:26 | 5:12:26 |
| 65–99 | 5:06:59 | 5:20:57 |
Avhareji yevatangi
Kana iwe uri wekutanga, tarisa kumhanya mashoma e12 kusvika ku15 mamaira pavhiki kweinenge mwedzi mitanhatu usati watanga yako marathon chirongwa chekudzidzisa.
Kunyangwe zvakasikwa kuda kufambira mberi, zvakakosha kutora nzira inononoka, yakadzikama yekudzivirira kukuvara uye kupisa.
Pakumhanya kwemaminetsi gumi nemaviri kusvika gumi nemashanu paira, vatangi vanogona kutarisira kupedzisa nhangemutange mumaawa mashanu kusvika 6.5.
Avhareji yekumhanya
Sarudza nhanho yakakodzera kuti iwe ugone kuchengetedza iyo kumhanya kwemakiromita 26.2 ese.
Kana ukangomisa yako nguva yechinangwa, tarisa avhareji mamaira nguva yekumisikidza nhanho yakakodzera. Vazhinji vamhanyi vamarathon vanopedza maira maminetsi gumi. Ivhareji mamaira nguva yevarume iri pakati pe9 kusvika 11 maminetsi. Vakadzi vanovhaira maira pamaminetsi gumi kusvika gumi nemaviri.
Dzora nhanho yako pamazuva mazhinji ekudzidzira. Unogona kuwedzera pamasekondi makumi matatu kusvika pamaminetsi maviri paira. Pane chero zuva rakapihwa, kumhanyisa kwako kunogona kutsamira pasimba rako uye nhanho mazinga, mamiriro ekunze, nenzvimbo.
Dzimwe nyaya dzinogona kubuda dzinosanganisira kurwadziwa pamwe chete, kutemwa nemusoro, uye nenyaya dzekugaya. Tora izvi zvese mukutarisa, uye gadzirisa kumhanya kwako nenzira.
Matipi ekukurumidza
Nepo marathoni ari pamusoro pesimba pane kumhanyisa, pane nzira shoma dzekuvandudza nhanho yako.
Shandura kushanda kwako
Kugadzirira ndicho chikamu chakakosha kwazvo cheiyo marathon. Zvinosanganisira zvinopfuura kungomhanya madaro marefu.
Kunze kwekutevera chirongwa chekudzidzira marathon, sanganisira zviitwa zvine mwero zveeerobic, senge mvura maekisesaizi, kuchovha, uye kufamba nekukurumidza.
Ita simba uye simba
Vaka simba remhasuru nekurema, kusimudzira bhendi, uye kurovedza muviri.
Kuti uwedzere kuchinjika, wedzera mune kumwe kutwasuka, yoga, kana tai chi. Maekisesaizi eAerobic anovaka simba anosanganisira kudzidziswa kwedunhu, kutamba, uye zvehondo.
Cherekedza fambiro mberi
Nyora zvaunoita mumagazini kuti uchengetedze kuvandudzwa kwako. Sanganisira zvinyorwa zvezuva nezuva, uye nyora nguva dzako dzekumhanya vhiki nhanhatu dzese. Chinja zvinangwa zvako zvinoenderana.
Kana zvichikwanisika, tora mhinduro kubva kuna chiremba wako, wega mudzidzisi, kana shamwari mune vanoziva.
Mhanya kutsungirira
Kuvaka kutsungirira, sanganisira imwe refu kumhanya vhiki imwe neimwe. Iva nevhiki rekudzoreredza nguva dzese nekumhanya kuri mamaira mashoma kupfupika pane yako refu kumhanya. Sanganisira rinenge zuva rimwe chete rekuzorora vhiki rega rega kuti muviri wako upore.
Tsvaga boka
Taura neshamwari kana tsvaga online kune inomhanya boka, kana gadzira yako wega. Unganai pamwe chete kwechikamu chekumhanya kamwe chete pasvondo. Izvi zvinovaka kukurudzira uye kushamwaridzana. Uyezve, iwe unogona kugovana matipi uye mhinduro.
Sanganisira kufunga uye zororo
Dzidza kuwedzera kufunga uye kusununguka mune zvese zviitiko zvako. Gadzira hunyanzvi hwakadai sekufambira mberi kwemhasuru zororo, iyo yoga nidra, uye kufungisisa kwepakati chikamu chehurongwa hwako hwezuva nezuva. Bvumira kurara kwakawanda husiku hwoga hwoga.
Tora nguva yekukwizwa muviri, kugadziriswa muviri, kana kungogeza yekuzorora. Iyi miitiro inogona kukubatsira iwe kusunungura mhasuru kushushikana uye kudzikisa moyo wako uye mweya wekufema, izvo zvinogona kuvandudza yako yese kuita.
Iva nehuremu hwemuviri hwakanaka uye idya zvakanaka
Kana iwe uchida kudzikira uremu, ino ndiyo nguva. Kurema kushoma kunoita kuti zvive nyore kwauri kuti utakure muviri wako paunenge uchimhanya. Uyezve, unenge uine mazinga esimba epamusoro uye unzwe kuve nani pane zvese.
Ramba uine hydrated. Sanganisira miriwo mitsva, michero, uye mafuta ane hutano mukudya kwako. Idya zvakaoma carbs uye yakaonda mapuroteni. Limit kana rakazara gomba rakagadziriswa, zvine shuga chikafu.
Marathon kumhanyisa kushanda
Kana iwe uchitsvaga chaiyo yekurovedza muviri kuti ikubatsire iwe kudzidzira yeiyo marathon, tarisa izvi kunze:
Dzidzira kumhanya
Shandisa yakakwira-yakasimba kudzidzisa matekiniki ekusimudzira mashandiro ako. Ita zvekumhanya kudzidzisa yakakwira kamwechete pasvondo, nekuti mhando idzi dzekurovedza dzinogona kukonzera kukuvara.
Taura nachiremba wako usati watanga chero kukurumidza kumisikidza kana iwe uri mutsva kumhanya kana uine chero hutano hunonetsa.
Nguva yekudzidziswa
Muenzaniso wenguva yekurovedza muviri unosanganisira yekudziya jog kwemaminitsi gumi, ichiteverwa nemaminetsi maviri kusvika mashanu ekumusoro-simba kumhanya.
Tevedza izvi nenguva yakaenzana yepasi- kusvika pakati- kusimba kumhanya. Dzokorora chikamu ichi kanokwana kana katanhatu, uchiteverwa necoldown yemaminitsi gumi.
Tabata kudzidziswa
Uku kusimudzira kwepamusoro-soro kunochinja pakati pemasekondi makumi maviri ezviitiko zvakanyanya zvichiteverwa nemasekondi gumi ekuzorora. Dzokorora kweinokwana kuita masere masere.
Tempo kudzidziswa
Iyi sarudzo isinganyanye kusimba iyo yakanaka kune vanotanga.
Mhanyai pakumhanya kwetempo, iyo inononoka kupfuura yako nhangemutange yekumhanya, kwemaminetsi mashoma. Wobva wamhanya nenzira iri nyore yeiyo imwe nguva yenguva.
Dzokorora kakawanda, zvishoma nezvishoma uchiwedzera nguva yeimwe neimwe tempo yekumhanyisa kutenderera kusvika maminetsi makumi maviri.
Chikomo chinomhanya
Dzidzisa uchishandisa makomo ane hurefu hwakaenzana uye anorerekera seaya ari munhandare yemitambo. Mhanya zvakanyanya sezvaunogona uchikwira makomo, uye zvishoma nezvishoma kumhanya uchidzokera pasi.
Kumhanya makomo mukurovedza kwako kunovaka kukurumidza, kukudziridza simba repasi remuviri, uye kusimudzira moyo wemuviri kutsungirira.
Tevera matanho ako
Natsiridza yako nhanho frequency kuti uvake kumhanya. Shandisa pedometer kana chidimbu chekutevera mudziyo kuti uwedzere matanho ako paminiti, kana funga nezveapp yehutano.
Chinokosha
Kana iwe uri mutsva mukusimba kana uine chero chinetso chekurapa, taura nachiremba wako usati watanga kurovedza marathon. Zvibvumire iwe kweanenge mavhiki gumi nemaviri ekudzidzisa. Zvipe nguva yakawanda pazvinogoneka.
Shanda nesimba uye uzvisundire kune zvaunogona kuita uchiremekedza zvaunogumira. Chinja zvinangwa zvako uye chirongwa chekudzidzisa kana iwe uchinzwa iwe uchida kuchinja kusimba.
Dzivisa kuneta nekuzvipa iwe izere zuva rekuzorora vhiki imwe neimwe.Tenda mazviri, uye nakidzwa kugadzirira iyo marathon zvakanyanya sekumhanya chaiko.
Zvako
Chii chinonzi Lymphocele, chinokonzereswa uye marapirwo acho
