Kachitidwe mpikisano: mtunda, ndikuthamanga njira, malangizo kwa oyamba

Olympic mpikisano mtunda ndi makilomita 42,195, ali ndi ntchito yaikulu kwa oyamba ndi akatswiri a masewera odziwa ndi zolimbikitsa kwambiri kuthamanga. Koma ichi ndi boma zinthu mpikisano, dzina chimatchedwa amathamanga iliyonse yaitali pa mtunda akhakula kapena zochitika zapadera, kuphatikizapo kufa okha. Kuchokera apa pakubwera nsonga choyamba - pamaso panu kulembetsa mpikisano wanu woyamba, muyenera powerenga mawu ndi ngozi angathe. 42 Km 195 mamita - kachitidwe kwambiri kuthana ndi mtunda ayenera kukhala okonzeka. About mokoma onse a mpikisano ndi kukonzekera kuti muwerenge nkhani yakuti.

Mpikisano: dziko mbiri

Kwa nthawi yoyamba mpikisano mbiri dziko chinalembedwa pa Games Olympic ku Antwerp mu 1969. Iwo wakhazikitsa Australia dzina lake Clayton, kuswa 42 Km 195 mamita maola awiri okha, maminiti asanu ndi atatu ndi makumi atatu masekondi atatu. Kuswa umboni kwa nthawi yaitali sakanakhoza kukhala wina aliyense. Ndipo zimenezi ngakhale kuti, mwamwambo chaka chilichonse mpikisano. 1969 Mbiri dziko wawonongeka yekha mu 1989. Kusiyana kokha miniti - 2:06:32 (Sammy Wanjiru). Otsiriza mbiri dziko chinalembedwa mu 2008 - 2:03:59. Haile Gebrselassie anapereka.

kukonzekera pansi

Choncho, Olympic mpikisano, mtunda umene muli izvesna, kuthamanga kuti asiye. Muyenera kukhala ndi kuphunzitsidwa bwino othamanga mu losavuta sprinting. Oyamba mpikisano - kawirikawiri anakumana othamanga kapena othamanga zapamwamba amene katswiri njira ya "ndi chala" anakamba awo madzimadzi mlingo mowa ndipo mudziwa bwino kuyan'ana kugunda kwa mtima pa thupi.

Monga novice ndi kuthamanga mpikisano? Woyamba ndi mfundo yaikulu - kulipira zokwanira kukonzekera nthawi. Ngakhale akatswiri sachita manyazi pasadakhale kuphunzitsa ndi kusonkhanitsa mfundo zokwanira za mtundu m'tsogolo. Choncho chinthu choyamba inu muyenera kuti mpikisano wothamanga - dongosolo workouts. Iye zikudalira pa mtundu wa mtunda, omwe anasankhidwa kuti mtundu m'tsogolo.

Kachitidwe mpikisano popanda maphunziro? Mwatsoka, palibe. Konzani ayenera! Monga fuko mayesero bwino kusankha mtunda wa zikhalidwe zomwezo kapena ofanana, kutalika 10 Km. Izi ndi njira yabwino kwambiri kuti ziyenera amaona maluso kale athamangadi 4.

Kukonzekera thupi

Kachitidwe mpikisano loyamba? Zolemba malire zotsatira chingapezeke yekha ndi njira ndi udindo kwa maphunziro, koma tiyenera kukumbukira za adequacy wa katunduyo. Kwambiri tsiku la mpikisano, ndi ang'onoang'ono ayenera kukhala mtunda wa paliwiro lotsatira. Kuyamba mpikisano mu "maganizo" boma ndi digiri yapamwamba ya Mwina Sindizakubweretsanso chigonjetso aziti iyeyu n'ngwabwino.

Good kugona - chinsinsi osati kwa moyo wathanzi, komanso ntchito bwino mpikisano wa. Mpumulo iyenera kukhala yomveka bwino ndiponso moyenera, malinga ndi ndandanda popanda kupatuka.

Aliyense wothamanga woyenera amadziwa zimene mafuta chachikulu injini mu makina wakupambulika dzinache chamoyo. Ichi sichina monga glycogen. Nkhanizi ndi mankhwala a zimam'patsa processing, akubwera kuchokera m'chakudyacho. anafikapo ku chakudya lofunika. m'matangadza Large wa thunthu adzapereka kumverera bwino pa mpikisano wautali.

Kodi kubwezeretsanso masitolo glycogen mu thupi? Ngakhale kuti chakudya otchulidwa, musawafulumizitse mokondwera kumvetsa konse lokoma ndi ufa. Ndi onse chokoma, koma osati zothandiza, chifukwa pali kudya ndi wosakwiya chakudya, ndipo muyenera ndi gulu lina. Angapezeke mu chakudya ovomerezeka mu wabwinobwino kudya chakudya chopatsa thanzi anthu, T. E. mitundu yosiyanasiyana ya nyama, zipatso (kupatula nthochi), masamba, dzinthu, mkaka, nyama yankhumba, mazira ndi zina zambiri. Mwachidule, chakudya pang'onopang'ono otchedwa chakudya chilichonse kuti pang'onopang'ono m'mimba ndi kukonzedwa ndi thupi. Ngati inu simungakhoze kuchita popanda chidutswa cha mkate patebulo, mukhoza kusinthana kwa mbewu kapena "wakuda" kapena "imvi" mitanda.

Makamaka otchuka pakati othamanga udachita phala - Italy kudya pasta. Komabe, anapatsidwa kuti kupambana pa mpikisano wokalandira chinafunika pang'onopang'ono chakudya, m'pofunika kusankha mankhwala a mitundu wapadera wa ufa. A zosiyanasiyana lalikulu maphikidwe limakupatsani kusakaniza ndi mankhwala zonse zofunikira zakudya zabwinobwino ndi kudya zakudya zapadera kwa mpikisano wa. Izi pasitala Italy kulengedwa kuchokera durum tirigu ndipo ali m'gulu la zakudya za mpikisano kudya masabata angapo pamaso pa chiyambi.

Psychological kudziletsa kuphunzira

Choncho, ndandanda maphunziro kale analemba, mtunda mudziwe kale analandira njira yogonjetsera mtunda kale anapeka, ngati onse ... koma chinachake mukhoza kuphonya - maganizo.

Kachitidwe mpikisano? Psychological pokonzekera mpikisano masewero monga zofunika ntchito monga thupi. maganizo Special ndi mindset yeniyeni chimasiyanitsa akatswiri ochokera ankachita masewera a. Ndipotu, ngakhale kwambiri odziwa wothamanga kuthamanga mpikisano ndi vuto lalikulu kwambiri.

Ngati inu sachedwa nkhawa, inu muyenera kuchita zinthu zonse zingatheke kuthetsa chinthu ichi pa tsiku la mpikisanowu. Kutopa, ngati machesi kuti umalowa mu thanki mafuta, mu kamphindi kuwotcha nkhokwe zonse mphamvu ndi kuyambitsa zotsatira manyazi kwa mtundu mtunda wautali.

Tsono, ndinu wokonzeka. Ndipo tsiku mpikisano. Kachitidwe mpikisano? Choyamba muyenera kubwera ku malo kuyambira posachedwapa, zosavuta konzekera, musaiwale za kupuma njira, ndipo pang'onopang'ono adzadutsa kulembetsa. Inu simungakhoze kuiwala kadzutsa zokoma wa pasta, ichi ndi anasiya zabwino tsiku mpikisano.

Mosamala Kupenda njira ndi chinthu chofunika kukonzekera maganizo. Pamene mukuganiza pasadakhale kuti mungayembekezere, pali zifukwa zabwino tikhalebe ndi chidaliro mu njira yonse. Ndi zotheka kukonza mode ntchito madzi kupewa nkhondo iliyonse mkati ndi lokha nkwabwino kuchita izo. Ngati inu kudziwiratu pasadakhale zigawo kwambiri zovuta kuzimvetsa kwa njira, malingaliro adzakhala nkhondo wokonzeka zonse ndipo sadzalola kulephera panthawi yovuta kwambiri.

Chinsinsi kupirira

Kotero iwe ukufuna kuthamanga mpikisano. Kodi ndi makilomita angati ayenera kuthetsa - mukudziwa kale. Gwirizanani - ndi zambiri. N'chifukwa chake muyenera sitima wanu kupirira. Pofuna kuganizira kutopa ndi vuto kuwagonjetsa mtunda, mukhoza kugawa njira lonse mu magawo ofanana, kudalira zosiyanasiyana mipherezero zomwe zili pa izo. Motero, munthu amalandira ndalama zochepa chidwi katundu mkulu, ndi kuikapo maganizo kwambiri tikathamange. athamangadi strategy - ndi chinthu chofunika kwambiri kukwaniritsa bwino, ndi mothandizidwa ake othamanga ntchito njira zomveka cha kufalitsidwa kwa mphamvu.

Mpikisano - nthawi zonse mtundu wa malo okongola ndi kwabasi, ngati mukuona kuti akhazikitsa nkhawa komanso otaya mtima, ndi Sizotheka kuti tithawe idyll chilengedwe, ndi kuyiwala za maganizo zakuda.

malangizo wapatali kwambiri oyamba - mukhale manja awo pa chiyambi, konse chitsanzo kwa anthu amene akuyesetsa ndi mphamvu zake zonse kugwedeza kutali ndi mzere poyambira pa liwiro la stometrovok ngwazi. Amene angathe bwino azinyadira ndi ntchito mphamvu pa nthawi yovuta, zomwe kawirikawiri imagwera pa gawo lotsiriza.

Amene amadziwa yekha zimene mpikisano ndi bwino boma kudza pambuyo 30 kilometre Tambasula. Pa nthawi imeneyi, thupi akuyamba kutenga mokweza kuti afotokoze kutopa awo mwa ululu ndi hypersensitivity kuti azunzike ndi. Ndiye muyenera kukumbukira kuti ndi kupambana chilakolako chake, zivute zitani.

Kachitidwe mpikisano

Kodi ayenera akuthamanga njira? The mpikisano sikukugonjetsedwa, ngati kuti eni. Izi ndi mbali yaikulu ya ntchito lonse pokonzekera mpikisanowu. Mu mbali imeneyi, pali mavuto ambiri kuti akhale ndi anadabwa zosasangalatsa amene anali kuyenda maulendo ataliatali.

Pali kusiyana kwakukulu mu mphamvu ya ina njira kuthamanga pa mtunda lalikulu ndi waufupi. Chizolowezi ankafika pa chidendene pamaso pake akhoza saletsa mu ranges mwachizolowezi, koma pa mtunda wa theka mpikisano zidzapangitsa kuti ululu osayembekezereka kapena kutupa kwa bondo olowa.

Anthu ambiri amaganiza kuti kuthamanga bwino wapadera kufunika nat. maphunziro, kupereka mwendo mphamvu kwambiri, uthenga wabwino ndi kusinthasintha mu Mitsemphayi ndi mafupa. Koma kwenikweni, kukwaniritsa motere mungathe pafupifupi aliyense.

Mfundo zikuluzikulu magwiridwe a osachepera katswiri wothamanga NDI:

• Lokonzedwa bwino mazira.
• Amphamvu m'munsi kumbuyo, matako, ntchafu.
• Kupezeka kwa atolankhani.

Pamwamba ya minofu ndipamene kulimba pamene akuthamanga, musalole munthu kukhotetsa kapena molakwa nkhumba pamene akuthamanga. Yotundumukira kunja kwa mpanda mafupa a chiuno - ndi chizindikiro chachikulu cha unpreparedness kugonjetsa wautali.

Kuchokera pa zimene takambiranazi, tingayandikire mapeto yosavuta - ndi zosavomerezeka slouch pa mothamanga. Zimadzetsa kuonongeka kwa kusintha kosangalatsa wa pakati yokoka, imene kwambiri zofunkha kuthamanga njira, complicates ntchito ya m'mapapo ndi mtima dongosolo. Kuthetsa slouching kungakhale kokha kupyolera mwa kulimbitsa minofu mmbuyo kupyola lonse Kankhani akuluakulu kapena kukokera akuluakulu pa mowa.

Mlingo yokonza thupi

Pankhani kusinthasintha, si koyenera kuti wothamanga anali wokhoza kuchita linagawanika. M'pofunika kukwaniritsa mwanzeru pakati pa kutalika kwa minofu, Mitsemphayi ndi kusinthasintha ya ubongo. Chofunika olowa matalikidwe zimatheka kokha ndi maphunziro apadera ndi sikutanthauza khama zoposa ndi zaka zambiri ntchito. Bungwe sayenda okwanira m'chiuno, bondo olowa ndi miyendo, mokhazikika gymnastic kapena pilates Tambasula zizindikiro.

Ndi kusinthasintha zokwanira, kumaonjezera matalikidwe a ntchito chiuno, sitepe amakhala onse ndi kosavuta kuponyera ndipo tidakocheza miyendo. Wothamanga akuthamanga mofulumira kwambiri ndi kukhala ndinapirira. Mphamvu anatambasula angathe kuchitidwa pa zochangamutsa ndi malo amodzi adzakhala yabwino kwambiri pambuyo pochita pa minofu konzekera.

Mpikisano: kuthamanga liwiro

Pali njira yapadera ndidutse mu mpikisano mayendedwe (M), amene akuyesetsa kutsatira othamanga onse akatswiri. Njira kusintha kwambiri ndipo lilibe malire aliwonse bwino, aliyense woyenerera mu njira yake, koma zambiri, tikulimbikitsidwa kuthamanga monga, kuthamanga makilomita 25 kwa mphindi 90-150.

Ambiri wokonzedwera kwa Tinayenda pa mayendedwe uyu ndi amene amakhazikika mu ranges wa mamita 800 ndipo 1500, okhoza kufupikitsa nthawi ya ndinathamangira kwa mphindi 40-60. Pa maphunziro njira imeneyi n'kofunika kwambiri kuti achite zinthu zonse zimene zidzachitike m'tsogolo, kupeza ndandanda mowa ya madzi, chakudya kapena mphamvu zomangamanga.

Onani kuti akuthamanga mpikisano mofulumira tempo a kuthamanga, koma kuphunzitsidwa woyenera zikutanthauza osakaniza mwaluso njira ziwiri izi. More ntchito kwambiri pokonzekera nkhawa adziwitse ndi opepuka njira kuthamanga ndi njira yaikulu kuthandiza mawonekedwe zimatheka. Komanso, M-tempo si abwino ntchito nyengo yoipa aakulu mwamphamvu msinkhu msanga zimamuchulukira thupi pa zinthu anatsindika kuti kupuma bwinobwino.

Ambiri, ndi chuma pokonzekera mpikisano wothamanga sayenera vuto kwambiri, monga kale othamanga anabweretsa angapo malangizo osavuta kuti muyenera kutsatira zivute zitani.

Achikhalire zoyambirira za mpikisano

Mwachionekere, chidwi kwambiri Pakufunika kusankha nsapato. Ndipo ziribe kanthu momwe namuyesa anali latsopano peyala ya nsapato, muyenera kubisa icho. nsapato aliyense ndi mtunda otsika imatengedwa latsopano, choncho sanali pochitika "nkhondowo" mayesero ndi nkhumba mu poke a. Pakuti mpikisano agwirizane bwino kokha kwa nsapato iye amene ali bwino ndinazolowera phazi, mwina adzakhala kukula kwa pang'ono kuposa kukula kwa phazi. Mu makilomita 10 zapitazi, mbali iyi kumathandiza zabwino kwambiri lokha anamva.

The zovala ayenera kuganizira masiku ochepa patsogolo mpikisano, kuyambira kusankha ake amadalira kwathunthu nyengo, zimene zafotokozedwa tsiku. Akuthamanga, munthuyo amamva boma amazipanga otentha, kotero inu mukhoza musadandaule n'zotheka yozizira koopsa. Pankhani kwambiri, mukhoza kukonza kulanda zinthu superfluous wotsagana ndi sizingatheke. Amafotokozera headpiece zida ndi chofunika, kaya nyengo.

Number mbale ayenera dwi pa zovala. Apo ayi, izo mofulumira kwambiri Imanyansidwa ndi kuchepetsa mphamvu ya kuthamanga. chiwerengero chiyenera kotheratu kutetezedwa ingress wa madzi, mwinamwake padzakhala nkhani zosiyanasiyana ofunda. Chophweka njira kusamalira laminate kapena tepi.

Popeza limatchula za kuthamanga mpikisano, zinthu zingapo ayenera kukhala zochepa ngati n'kotheka. Nthawi zambiri, mndandanda kuvomerezedwa ndi:

• Madzi ndi zakudya.
• Mophweka ndi omasuka player.
• Meter zimachitika.
• Zopukutira m'manja zimapezeka mu katundu pang'ono.
• Pulasitala kudenga kwa calluses kumene kungachitike ndi Mwina kwambiri.

Isanayambe pafupifupi onse othamanga anadza ndondomeko muyezo - kuipitsa mbiri Vaselini malo onse vuto za thupi zimene zimapezeka pa maphunziro.

Khalidwe loyenera pa mapeto?

Funso kumathandizanso. Kaya nkhani akumaliza wothamanga choyamba, chakhumi, ndi zina zotero. Nkofunika kuti asiye mwakamodzi m'patali katundu anakumana ndi thupi. Kwa mtima dongosolo nthawi kumanganso ndi kupuma zinayambanso kuyenda bwino, mu aliyense choncho sayenera kusiya nthawi yomweyo pambuyo pa mapeto.

Pamene kufika kumapeto m'pofunika pang'onopang'ono m'mbuyo mwa mayendedwe a mothamanga ndi kupita sitepe yofulumira, ndipo patatha kuyenda pang'onopang'ono, imene muyenera kukoka mpweya wanu, mukhoza pang'onopang'ono kusiya. Madzi ayenera kumwa sips yaing'ono, pang'onopang'ono kukhathamitsa thupi limafooka.

Chabwino, inu mukudziwa chimene mpikisano, mochuluka bwanji kukafika ayenera kusintha motani, ndipo pokonzekera izi. Ine ndikukhumba inu bwino mu mpikisano!