Maitiro ekugadzirira marathon

Zvemukati

• Matipi ekumhanya iyo marathon
• 1. Ita gadziriro yemuviri
• 2. Ita gadziriro yepfungwa
• 3. Zorora uye zorora
• 4. Chengetedza kudya kunovaka muviri
• Ngozi dzekumhanya marathon
• Kana iwe uri kufuta uye uchida kumhanya marathon ona maitiro ekuzvigadzirira pa: 7 matipi ekumhanya kana iwe wakanyanya kufuta.

Kuti ugadzirire marathon, iwe unofanirwa kumhanyisa kunze kanokwana kana pavhiki kwemaminetsi makumi manomwe kusvika kumaawa maviri. Nekudaro, zvakakoshawo kuti utambanudze uye usimbe kudzidzisa kusimbisa mhasuru, uye zvakakosha kuti uperekedzwe nemudzidzisi.

Kugadzirira kwemarathon kunotora mwedzi mishanu uye, kana kuri kwevanotanga, zvinotora avhareji yemakore nehafu, kutanga nekumhanyisa makiromita mashanu, makiromita gumi uye makumi maviri nemaviri zvishoma nezvishoma.

Uye zvakare, kudya chikafu chakazara mu makabhohaidhiretsi uye mapuroteni, kunwa mvura yakawanda, kurara kanokwana maawa masere pahusiku uye kuwana chivimbo uye kurudziro kwakakosha kuti urambe uchimhanya kusvika kumagumo.

Matipi ekumhanya iyo marathon

Mamwe matipi akakosha ekumhanya marathon anosanganisira:

• Enda kuna chiremba kuita bvunzo dzeropa uye ergospirometric bvunzo, iyo inoongorora danho rekusimba kwemuviri, kushanda kwemoyo nemapapu;
• Pfeka shangu dzakananga dzekumhanya;
• Shandisa chiyero chemwoyo, inozivikanwa sechifuva kana wrist frequency mita;
• Sarudza kudzidziswa kwekunze, kudzivisa treadmill;
• Iva chikamu cheboka rinomhanya kuwedzera kukurudzira;
• Deredza kumhanya kwekudzidziswa mumavhiki maviri apfuura emujaho, kuchengetedza muviri.

Pamusoro pemazano aya, zvakakosha kuti ugadzirire panyama uye nepfungwa kuti umire nemuedzo unokosha:

1. Ita gadziriro yemuviri

Kuti umhanye iyo marathon, zvinokurudzirwa kuti umhanye nguva dzose kweinenge gore rimwe chete, kanokwana katatu pasvondo, uchiita kudzidziswa kweinenge 5 km. Nekudaro, kana munhu wacho ari wekutanga, anofanira kutanga azvigadzirira panyama uyezve ipapo kuzvipira kune yakatarwa kudzidziswa yeiyo marathon. Verenga zvimwe pa: matipi mashanu ekuvandudza mashandiro ako.

Kazhinji, chirongwa chekudzidzisa chekumhanya nhangemutange chinofanira kurongwa nemudzidzisi uye chinofanira kuitwa vhiki rega rega, kusanganisira:

• Mhanya kanokwana katatu mukati mevhiki, inomhanya pakati pe6 kusvika 13 km;
• Ita 1 kure kure kudzidziswa, iyo inogona kusvika 32 km;
• Wedzera chinhambwe vhiki nevhiki, asi isingapfuure iyo 8 km kuwedzera pavhiki;

• Dzokorora huwandu hwemakiromita akafamba mazuva gumi nemashanu ese.

Munguva yekugadzirira kwemuviri kumhanya nhangemutange, pamusoro pekumhanya, kutambanudza uye kusimbisa mhasuru, kunyanya kurovedza muviri, kunofanirwa kuitwa. Heano maitiro ekuzviita: 6 kurovedza kutsanangura dumbu kumba.

2. Ita gadziriro yepfungwa

Kuti umhanye marathon, kugadzirira kwepfungwa kunokosha, sezvo mujaho unogona kutora pakati pa2 am na5 mangwanani, nekuneta uye kuneta. Naizvozvo, zvakakosha kuti:

• Ziva mujaho nzira pamberi, kutarisisa mareferensi uye zvinongedzo;
• Tarisa marudzi apfuura kana mafirimu ane humbowo;
• Kutaurirana neMutambis ivo vakamhanya marathon.

Kurudziro yemhuri neshamwari inowanzo kuve yakakosha kwazvo kuti ubudirire mukurovedza uye pazuva remujaho.

3. Zorora uye zorora

Pamusoro pekumhanya kurovedzwa, mumhanyi anofanirwa kuzorora zuva nezuva, akarara kanokwana maawa masere usiku. Ona mamwe matipi ekurara zvakanaka pa: matipi gumi ekurara zvakanaka.

Kuti uwanezve kuneta uye muviri kuti uzorore zvakakoshawo kusarudza zuva rimwe kana maviri pavhiki, kwete kumhanya uye kungoita dzimwe sit-ups kana kutambanudza, kuti uwane simba.

4. Chengetedza kudya kunovaka muviri

Pakati pemwedzi yekugadzirira marathon zvakakosha kuti udye kudya kunovaka muviri uye kwakaringana, uchidya ese maawa matatu ezvekudya zvine makabhohaidhiretsi uye mapuroteni uye uchinwa inokwana 2.5 L yemvura pazuva. Izvo zvakakoshawo kubhadhara zvakanyanya kune chikafu usati uye mushure mekudzidziswa.

Pamusoro pezvo, pazuva remujaho uye kutsungirira mujaho kusvika kumagumo, munhu anofanirwa kudya maawa maviri, awa rimwe chete nemaminitsi makumi matatu asati amhanya kuchengetedza huwandu hweshuga hwakadzikama, asina kirimu nekuchengetedza moyo uchirova zvakajairika. Verenga zvimwe pa: Chii chaunofanira kudya pamberi uye mushure memakwikwi.

Ngozi dzekumhanya marathon

Kumhanya nhangemutange idambudziko rakawandisa, iro rinogona kuitika:

• Kupera mvura mumuviri nekuda kwekudikitira zvakanyanya uye, kuti uzvidzivise, iwe unofanirwa kunwa mvura uye zvinwiwa zvine simba mukati memujaho;
• Ura hwemukati, nekuda kweiyo yakaderera sodium chikamu, uye munyu mushoma unofanirwa kuiswa mukati mekuravira kwese;
• Iva nekrampu, nekuda kwekushayikwa kwe potassium;
• Kukuvara kwegumbo kana gumbo, senge sprains kana tendonitis;
• Kusvotwa kana kurutsa nekuda kwekuedza kukuru.

Kuti udzivise matambudziko aya angamuka mutambi achimhanya, zvakakosha kuti unwe mvura uye zvinwiwa zvine simba senge Goridhe Kunwa.

Kana iwe uri kufuta uye uchida kumhanya marathon ona maitiro ekuzvigadzirira pa: 7 matipi ekumhanya kana iwe wakanyanya kufuta.