Kanjani ukusebenzisa webanga: ibanga, inqubo egijima, amathiphu wabaqalayo

-Olympic Marathon ibanga 42,195 amakhilomitha, kuyinselele engathí sina kokubili Wabasaqalayo kubagijimi abanolwazi ngokuhle isipiliyoni ukugijima. Kodwa lokhu izimo marathon olusemthethweni, ogama lakhe manje obizwa ngokuthi u nechashaza eside ezindaweni ezimagebhugebhu noma ezimweni ezikhethekile, kuhlanganise esisongela ukuphila kuphela. Kusuka lapha kufika ithiphu lokuqala - ngaphambi ubhalisele marathon wakho wokuqala, kufanele ufunde ngokucophelela imigomo kanye izingozi ezingaba khona. 42 km 195 m - kungcono a lot ukuze unqobe lo ibanga kufanele bakulungele. Mayelana zonke ezicashile uhlanga kanye nokulungiselela ke ukufunda lesi sihloko.

Marathon: irekhodi lomhlaba

Ngokokuqala ngqá umlando womhlaba webanga sabhalwa eMidlalweni Yama-Olympic e-Antwerp ngo-1969. It uye wasungula yase-Australia okuthiwa Clayton, breaking 42 km 195 m ngamahora amabili nje, imizuzu eyisishiyagalombili namasekhondi amathathu nantathu. Ukuze aphule irekhodi isikhathi eside alikwazanga ubani. Futhi lokhu naphezu kweqiniso lokuthi, ngokwesiko ebanjwa njalo Marathon ngonyaka. 1969 Irekhodi emhlabeni iphukile nje ngo-1989. Umehluko lana ngomzuzu - 2:06:32 (Sammy Wanjiru). I last irekhodi lomhlaba sabhalwa ngo 2008 - 2:03:59. Haile Gebrselassie setha.

ukulungiselela umhlabathi

Ngakho, i-Olympic Marathon, ibanga onalo izvesna, ukusebenzisa akulula neze. Kufanele ube ukuqeqeshwa okuhle efana ngazo nomncintiswano wobuKristu elula ukugijima. Beginners Marathon - ngokuvamile wazibonela abagijimi noma abasubathi eziphambili abaye kahle inqubo ka "ukuba-uzwane", ithuthukiswe uketshezi ukusetshenziswa isilinganiso sabo futhi wazi kanjani ukuqapha kahle ukushaya kwenhliziyo lapho uvivinya umzimba.

Ngenxa imfundamakhwela ukusebenzisa webanga? Esokuqala futhi isimiso esiyinhloko - akhokhe ngokwanele ukulungiselela isikhathi. Ngisho ochwepheshe akuzona namahloni kusengaphambili ukuba baqeqeshe futhi abuthele ulwazi olwanele mayelana umjaho oluzayo. Ngakho into yokuqala udinga i webanga - yenza iplani ukuqeqeshwa. Yena lithembela ngokuphelele uhlobo isimo sezwe, eye ekhethelwe uhlanga oluzayo.

Kanjani ukusebenzisa webanga ngaphandle ukuqeqeshwa? Ngeshwa, cha. Lungiselela kumelwe! Njengoba umjaho Isivivinyo Kunconywa ukuba ukhethe ibanga izimo noma okufanayo, ubude 10 km. Lona khetho evumayo kakhulu ukuhlolwa nizithibe wekhono zabo ngaphambi kwezikhathi run 4.

Ilungiselela umzimba

Kanjani ukusebenzisa webanga lokuqala? Imiphumela Maximum bungatholakala kuphela indlela obhekene nokuqeqeshwa, kodwa akumelwe sikhohlwe mayelana nokwanela of imithwalo. I asondeze usuku elide, ezincane kufanele kube ibanga emncintiswaneni elilandelayo. Ukungenela iphaliswano "ecindezelekile 'isimo nge ngezinga eliphezulu okungenzeka ngeke nilingenise ukunqoba athandwayo.

ubuthongo Good - ukhiye hhayi kuphela indlela yokuphila enempilo, kodwa futhi ukusebenza ngempumelelo e marathon. Phumula kumele kube sobala futhi olinganiselayo, ngokwesimiso sansuku ngaphandle ukuphambuka.

umgijimi ngamunye abanekhono uyakwazi okuqondwa fuel esiyinhloko injini ikakhulukazi emzimbeni imoto libizwa. Lokhu akusiyo into njengoba glycogen. Lokhu kwaziswa iwumkhiqizo carbohydrate ukucutshungulwa, ivela ukudla. Ukuba khona kwabo ekudleni uyisidingo. amasheya elikhulu ketshezi sizonikeza umuzwa umhlabeleli emncintiswaneni ibanga elide.

Indlela ubuyise glycogen ezitolo emzimbeni? Naphezu kweqiniso lokuthi carbohydrate okukhulunywa, musa ukusheshe ngenjabulo ukuqonda nhlobo amnandi nofulawa. Konke simnandi kakhulu, kodwa hhayi usizo ngakho, kwazise ziningi carbohydrate fast and kancane, futhi udinga yileli qembu lesibili. Bona zingatholakala kunoma iyiphi ukudla ukuthi Kunconywa evamile olinganiselayo umsoco womuntu, t. E. Tinhlobo letehlukene inyama, izithelo fresh (ngaphandle ubhanana), imifino, okusanhlamvu, imikhiqizo yobisi, ubhekeni, amaqanda nokunye okuningi. Ngamafuphi nje, ama-carbohydrate kancane ngokuthi iyiphi ukudla kancane kugaywe futhi lusetshenziswe ngu umzimba. Uma ungeke ukwenze ngaphandle ucezu lwesinkwa etafuleni, ungashintsha kunoma okusanhlamvu noma "abamnyama" noma ehla "grey".

Ikakhulukazi ethandwa phakathi kwabagijimi wathola unamathisele - isidlo Italian pasta. Nokho, uma kubhekwa ukuthi impumelelo emncintiswaneni kwakuwukudla carbohydrate kancane, kubalulekile ukukhetha imikhiqizo lwezinhlobo ekhethekile kafulawa. A ezihlukahlukene elikhulu zokupheka ikuvumela ukuba uhlanganise ngayo yonke imikhiqizo ezidingekayo ukuze ukudla okuvamile nokudla okukhethekile marathon. Lokhu pasta isiNtaliyane idaliwe kusuka durum ukolo likhona ekudleni webanga Ukudla amasonto ambalwa ngaphambi kokuqala.

Kwenqondo self-ucwaningo

Ngakho, lo msebenzi uzodla ukuqeqeshwa isivele ihlanganiswe, lesimo sezwe isivele etholwe, isu ukuba banqobe ibanga kakade sakhiwa, njengazo zonke ... kodwa into ungakwazi miss - kwemizwelo.

Kanjani ukusebenzisa webanga? ukulungiselela kwenqondo umncintiswano ifeza indima ebaluleke njengesimo ngokomzimba. isimo akhethekile engqondweni othize ehlukanisa professional kusukela amateur. Phela, ngisho umgijimi elitheni egijima webanga nzima esikhulu kakhulu.

Uma zithambekele ukucindezeleka, kudingeka uthathe zonke izinyathelo ongazithatha ukuze kuqedwe lokhu isici ngosuku emncintiswaneni. Ukukhathazeka, efana ukufana ukuthi ingena uphethiloli, ngomzuzwana ngashisa zonke izinqolobane amandla futhi kuholele yi kuyihlazo emncintiswaneni ibanga elide.

Ngakho, usukulungele. Kwabe sekufika usuku emncintiswaneni. Kanjani ukusebenzisa webanga? Okokuqala udinga ukuza isikhundla ukuqala ngokushesha ngangokunokwenzeka, kulula ukuxoxa, ungakhohlwa mayelana ukuphefumula amasu, bese kancane uhambe ngenqubo yokubhalisa. Futhi ungathintana ungakhohlwa kwasekuseni okumnandi eyenziwe pasta, lena relaxant engcono ngosuku emncintiswaneni.

Ukuhlolisisa umzila futhi esibalulekile ukulungiselela ngokwengqondo. Uma ukucabanga ngaphambi isikhathi ukuthi ulindele, kunesisekelo esihle uhlale uqiniseka kulo lonke umzila. Kungenzeka futhi ukuhlela imodi ukusetshenziswa kwamanzi ukuze bagweme noma ikuphi ukungqubuzana yangaphakathi uqobo lapho kungcono ukukwenza. Uma kusengaphambili kumasegmenti eyinkimbinkimbi kakhulu indlela, ingqondo izoba ukulwa ukulungela ngokugcwele futhi ngeke avumele ukuba ukwehluleka ngesikhathi sikhathi esibucayi.

Imfihlo ekukhuthazeleni

Ngakho ofuna ukusebenzisa webanga. Bangaki amakhilomitha kuyodingeka ukunqoba - uyayazi. Ngiyavuma - kungcono a lot. Yingakho kudingeka ukuqeqesha ukukhuthazela kwakho. Ukuze hhayi ukugxila ukukhathala nobunzima sokunqoba ibanga, ungahlukanisa lonke umzila yizabelo alinganayo, sithembele ezihlukahlukene Okuqondiwe, okuyinto zitholakala kuso. Ngakho, umuntu unaka kancane ukuba umthwalo omkhulu, futhi kanzulu xaxa ukuze gijima. run isu - intfo lebaluleke kakhulu ekufezeni impumelelo, kuba ngosizo yayo abasubathi ukusebenzisa ubuhlakani okunengqondo ukusatshalaliswa amabutho.

Marathon - kuba njalo umjaho izindawo amahle olunothile, uma uzwa ukuthi imiqulu ukucindezeleka ngokomzwelo futhi bephelelwe ithemba, kuba njalo kungenzeka ukuba babalekele idyll kwemvelo futhi bayakhohlwa imicabango zizimbi.

iseluleko esiwusizo kakhulu Wabasaqalayo - uzigcine ezandleni zabo ekuqaleni, sibuthathe isibonelo kulabo abazama ngamandla akhe onke ukuba iyadluthula kude the starting line ngesivinini stometrovok iqhawe. Lowo uyakwazi kahle okhela ukusebenzisa amandla ngesikhathi sikhathi esibucayi, ngokuvamile uwela esiteji zokugcina.

Labo uyazi mathupha ukuthi webanga ejwayelene kakhulu nesimo ozayo emva elula 30-ikhilomitha. Kuleli qophelo, umzimba uqala ukuthola emsindweni ukubika ukukhathala yabo ngokusebenzisa ubuhlungu futhi hypersensitivity kuya ukungakhululeki. Khona-ke udinga ukukhumbula ukuthi futhi ukunqoba nesifiso salo, kungakhathaliseki ukuthi.

Kanjani ukusebenzisa webanga

Yini okufanele egijima inqubo? Marathon is Unganqotshwa, uma hhayi eyakho. Lena ingxenye eyinhloko wonke umsebenzi belungiselela uhlanga. Kulesi sici, kukhona ezingibeni eziningi ukuthi babe isimanga ezingemnandi kulabo kwadingeka ukuba bahambe amabanga amade.

Kukhona umehluko omkhulu ukusebenza kwe ethile ukugijima amasu ku amabanga ezinkulu futhi iDemo. Isejwayezi kokwehla isithende phambi kwakhe angeke kuphazamise ku amabanga evamile, kodwa at ibanga uhhafu webanga kuzoholela ubuhlungu noma ukuvuvukala ngokuhlanganyela amadolo ezingalindelekile.

Abantu abaningi bacabanga ukuthi ukuze isebenze kahle isidingo nat ekhethekile. ukuqeqeshwa, ukuhlinzeka amandla enkulu umlenze, izindaba ezinhle futhi eguquguqukayo nemisipha futhi kwenza amalunga omzimba. Kodwa eqinisweni, ukufeza alolu can cishe wonke umuntu.

Ukusebenza eziyisisekelo umgijimi okungenani webanga kuhlanganisa:

• Ezilungiselelwe kahle amaqanda.
• Namandla beqolo, izibunu, kwamathanga.
• Ukuba khona cindezela.

Isethi ngenhla imisipha yakha umkaki lwengubo lapho egijima, ungavumeli umuntu agobe noma ngokungalungile sisebenzise ngesikhathi egijima. Tu- ukhalo - kuyisibonakaliso eyinhloko unpreparedness ukuba banqobe amabanga amade.

Ngokusekelwe ezingenhla, singabona bafinyelele esiphethweni elula - kuyinto slouch engamukeleki ngesikhathi ebaleka. It kuholela shift of maphakathi gravity, okuyinto sina onakala egijima su, inkimbinkimbi umsebenzi umgudu wokuphefumula futhi senhliziyo. Ukuphungula slouching kungaba kuphela ngokusebenzisa nokuqinisa imisipha emuva ngokusebenzisa ububanzi push-ups noma ukudonsa-ups kubha.

Izinga kulungiselelwa umzimba

Uma kuziwa eguquguqukayo, akudingekile ukuthi umsubathi wakwazi ukwenza ezidabula. Kuyadingeka ukuba sifinyelele sime kahle ubude imisipha, nemisipha futhi eguquguqukayo isimiso sezinzwa. Edingekayo amplitude ngokuhlanganyela abayifunayo kuphela ukuqeqeshwa okukhethekile futhi ayidingi engaphezu kweyemvelo futhi iminyaka eminingi emsebenzini. Ukuhlela ukuhamba ezanele hip, amadolo ngokuhlanganyela kanye ngezinyawo, ngempela njalo Gymnastic noma pilates elula izimpawu.

Nge Ukuzivumelanisa nezimo eyanele, kwandisa amplitude umsebenzi okhalweni, isinyathelo liya livuleka njengoba zikhula futhi kulula ekubunjweni kokwehla imilenze. Athlete isebenza ngokushesha kakhulu futhi babe eziqinile. Dynamic esisuka kungaba kwenziwe ngesikhathi gaphambi futhi static zizosebenza kakhulu ngemva obonisa ku imisipha efudumele up.

Marathon: isivinini egijima

Kukhona isu elikhethekile ezisebenzayo e marathon ijubane (M), okuyinto ozama ukuba banamathele bonke abadlali professional. Le ndlela nezimo kakhulu futhi ayinazo imingcele ecacile, ngamunye kuhambisana ke ngendlela yalo, kodwa ngokwesilinganiso, kutuswa ukusebenzisa njengoba, ukusebenzisa amakhilomitha 25 imizuzu 90-150.

uzilungiselele kakhulu uyibanga ngalesi ijubane labo abangongoti zibe 800 futhi 1500 amamitha, ekwazi unciphise isikhathi kuze ukugijimela imizuzu 40-60. Phakathi ukuqeqeshwa kule nqubo kubaluleke kakhulu ukuba kuvelwe yonke imininingwane ngezenzakalo oluzayo, thola isimiso sakho ukusetshenziswa kwamanzi, ama-carbohydrate noma wobunjiniyela.

Qaphela ukuthi egijima Tempo webanga ngokushesha of ukugijima, kodwa ukuqeqeshwa abanekhono kusho inhlanganisela ngempumelelo kwalezi amasu ezimbili. Okuningi ukusetshenziswa kakhulu ukuzilungiselela lo ukucindezeleka oluzayo futhi engasindi ukugijima amasu kuyindlela eyinhloko ukusekela ukuma izuzwe. Futhi, M-Tempo asifanele umsebenzi sezulu esibi njengoba ezinzima umfutho ezingeni ngokushesha overload umzimba ngesikhathi izimo wagcizelela ngoba ukuphefumula evamile.

Ngokuvamile, indaba belungiselela webanga akufanele abe nzima kakhulu, njengoba kudala abasubathi waletha inani ziqondiso ezilula ukuthi kufanele ulandele yonke ngaphandle kwemibandela.

Isethi eziyisisekelo webanga

Ngokusobala, ukunakwa kakhulu kuzodinga ukukhethwa izicathulo. Futhi kungakhathaliseki ukuthi zikhange kwaba pair entsha amateki, kufanele ufihle ukulukhukhula. Noma yimuphi izicathulo nge mileage ongaphakeme kubhekwa entsha, ngenxa yalokho, akazange kudlule "ukulwa" ukuhlolwa futhi kuyinto ingulube in a xhoxha. Ukuze webanga ukulingana kuphela ajwayelekile kuye izicathulo ukuthi kahle ingashintshwa ukuze ngezinyawo, mhlawumbe kuzoba usayizi kancane kuka ubukhulu unyawo. Kule minyaka engu-10 amakhilomitha, lesi sici kuyinto yenza okuhle kakhulu ngokwayo wazizwa.

Izingubo kufanele ibonise kuphela izinsuku ezimbalwa ngaphambi uhlanga, ngoba Ukukhetha yayo incike ngokuphelele izimo zezulu, okuyinto zivezwe ngosuku. Nakuba egijima, umuntu azizwa isimo bekushisa, ngakho ungakwazi ungakhathazeki mayelana nokwenzeka okokuqandisa. Endabeni kakhulu, ungakwazi ukuhlela ukudluliselwa izinto engadingekile ohambisana akunakwenzeka njalo. I element umqhele imishini kuyadingeka, kungakhathaliseki ukuthi isimo sezulu.

Inombolo ipuleti kumele bawagxilise izingubo. Uma kungenjalo, it is ngokushesha kakhulu ngizithola futhi kuyonciphisa ukusebenza ukugijima. Inombolo ngokwalo kufanele ivikeleke ngokuphelele ngokumelene ingress amanzi, ngaphandle kwalokho kuyoba eziningi nezindaba esisemthethweni. Indlela elula ukuthi iphathe laminate noma ithephu.

Banikezwe imininingwane egijima webanga, eziningi izinto kufanele njengoba elinganiselwe ngangokunokwenzeka. Ezimweni eziningi, uhlu saziso yilezi:

• Amanzi kanye nezakhi.
• Njengoba umdlali elula futhi zikhululekile.
• Imitha ishayela.
• Napkins endaweni isitokwe kancane.
• Khonka kophahla ngoba calluses ukuthi singenzeka nge awokuthi kakhulu.

Ngaphambi kokuqala cishe bonke abagijimi yakhetha inqubo ejwayelekile - smear Vaseline zonke izindawo inkinga yomzimba azibonakali ngesikhathi sokuqeqeshwa.

Ukuthi baziphathe kanjani ngaleso sekugcineni?

Lo mbuzo nalo libalulekile. Kungakhathaliseki ukuthi i-akhawunti kuphela umsubathi lokuqala, ingxenye yeshumi kulo, nokunye., Kubalulekile ukuba ayeke umthwalo ngesikhathi esisodwa cwe olutholwa emzimbeni. Ukuze senhliziyo uhlelo isikhathi sokwakha kabusha kanye ukuphefumula wabuyela esimweni esivamile, noma kunjalo, akufanele kume ngokushesha emva sekugcineni.

Lapho kufika entsanjeni kuyadingeka ukuze kancane kancane ukubambezela ijubane run bese uya isinyathelo ngokushesha, bese, ngemuva ukuhamba kancane, ngesikhathi lapho udinga ukubamba umoya, ungakwazi kancane kancane ayeke. Amanzi kufanele esiphuza sips amancane, kancane kancane yokumatisa umzimba emzimbeni.

Awu, niyazi ukuthi webanga elide, kungakanani km kumele sinqobe, futhi indlela yokulungiselela lokhu. Ngifisa sengathi ngabe impumelelo emncintiswaneni!