Ukulungiselela imarathon kusuka ekuqaleni - amathiphu namasu

Ukugijima ibanga elide kumelwe yimarathon, okufanele umuntu ayilungiselele kahle. Indlela engafanele ibangela ukulimala nezinye izinkinga. Kunenqwaba yezincomo ezihlobene nokulungiselela umjaho ozayo.

Ungayilungiselela kanjani imarathon - amathiphu

Ukuqhubeka kancane kancane

Isincomo esikhulu ukukhulisa inqubekela phambili ngokulinganayo.

Kanje:

1. Njalo ngesonto ibanga lenyuswa ngo-10%.
2. Abaqalayo banconywa ukuthi baqale ebangeni elingu-5 km, ngemuva kwalokho inkomba inyuka iye ku-10 km. Ngokushesha nje lapho lelo banga linqotshiwe ngaphandle kwezinkinga, ungaqhubekela ebangeni lemarathon.
3. Ukulayisha kancane kancane kuvumela ukuthi imisipha namathenda kulungiselelwe.

Ukuvivinya umzimba ngokweqile kungaholela ekukhathaleni nasekulimaleni. Umthwalo okhishiwe akufanele ushintshe kakhulu indlela yokuphila.

Ungakhulisa kanjani amandla nokukhuthazela?

Amapharamitha abaluleke kakhulu ukukhuthazela namandla.

Zikhula kanjena:

• Amandla atholakala ngokwenza izivivinyo kuma-simulators.
• Ukukhuthazela kukhula kuphela ngokusebenzisa ukugijima okufishane.

Lapho wenza izivivinyo zamandla, kufanele uqaphele, ukwenza iphutha kungaholela ekulimaleni kanzima.

Ukukhetha indawo yokufunda

Indawo yokufunda ikhethwa ngokuya ngesizini kanye nokuthandwa nguwe. Kungaba nobunzima phakathi nobusika.

Ukugijima kungenzeka:

• Enkundleni yezemidlalo. Le nketho ikhethwa ngabaningi, ngoba indwangu ilungisiwe futhi ngeke zibe khona izithiyo endleleni. Noma kunjalo, akuwona wonke umuntu ongagijimela emibuthanweni.
• Epaki nakwezinye izindlela. Abanye abasubathi bakhetha la mabanga, njengoba ethakazelisa kakhulu ukunqoba.

Ebusika, ukugijima kwenzeka enkundleni yezemidlalo noma ejimini efanelekile.

Uhlelo lokuqeqesha

Luhlelo lokuqeqeshwa olwenziwe kahle kuphela oluzokuvumela ukuthi uzuze umphumela omuhle kakhulu.

Kukhona inani elikhulu lamasu wokuqeqesha, okulandelayo kuyabhekelwa lapho kukhethwa:

1. Ubunzima nokuqina kuyimingcele ebaluleke kakhulu.
2. Izinhlelo eziningi zinikeza ukuqeqeshwa amasonto angama-20-24.
3. Ekupheleni kwesonto, kunconywa ukwandisa ibanga eliphakeme.

Uhlelo lokuqeqesha kumele lubheke wonke amaphuzu. Ngendlela yokusebenza, udinga ukuxhumana nochwepheshe abahlinzeka ngezinsizakalo zokuthuthukisa imibuso yokuqeqesha.

Indlela yokuphila yomgijimi weMarathon

Izimo zempilo zingadala imiphumela encishisiwe.

Indlela yokuphila enempilo ibonakala ngalezi zici ezilandelayo:

1. Kunakwa inqubo ejwayelekile yansuku zonke. Ukulala okunempilo kuyadingeka ukulungisa izicubu ezilimele nomzimba wonke.
2. Imikhuba emibi iba nomthelela omubi kuwo wonke umzimba wonkana.
3. Ukuhamba njalo okungasebenzi kungakusiza ukuthi ululame ekuzivocavoca umzimba.

Kukhona ithuba lokuthola abantu abanomqondo ofanayo abazosiza ukugcina impilo enempilo enikela ekutholeni imiphumela engcono.

Ukondleka okufanele

Lapho udlala imidlalo, kubalulekile ukunaka umsoco ofanele. Kudingeka amandla amaningi ngaphambi komncintiswano osheshayo, ngoba cishe yonke imisipha iyabandakanyeka ngesikhathi sokugijima.

Umsoco ofanele ubonakala ngala maphuzu alandelayo:

1. Ukudla okuphelele nokunempilo kuphela okufanele kufakwe ekudleni.
2. Ngaphandle kwamandla anele, akufanele idluliswe. Ngemuva kwamahora angu-1-1.5 wokuqeqeshwa, ungakhuphula ukudla kwakho okujwayelekile.

Ukudla okunomsoco kuqinisekisa ukuthi inani lamandla adingekayo lihlinzekwa. Ngaphandle kwalokho, ukubuyiselwa kwezicubu zemisipha akwenzeki.

Isu lomjaho

Ukuze uthole imiphumela emihle, kufanele ukhethe isu elilungile lomjaho.

Kulokhu, udinga ukubheka amaphuzu ambalwa abalulekile:

• Lapho ukhetha imodi, udinga ukuthi ubhekane namaqiniso, ngoba uma kungenjalo kungenzeka kube khona ukulimala.
• Ukuqala kwemarathon kuvame ukuhlinzeka ngesiqalo esilula, uhlelo lomphumela jikelele lungagcwaliseka ngokuzayo. Intshiseko eyeqile ekuqaleni iba imbangela yokusebenza ngokweqile.
• Ngesikhathi somjaho, udinga ukunamathela ohlelweni lwakho lokudla okunempilo. Ukutholwa kwenani elidingekayo lezakhamzimba kusiza ukugcina izicubu zemisipha zisesimweni esihle.
• Ukwehla kwamanzi emzimbeni kubonakala kakhulu ebangeni elide. Ucwaningo lukhombisa nokuthi amanzi amaningi ngokweqile athinta kabi isimo somzimba. Ungayisebenzisa njalo ngemizuzu engu-15.
• Ukulahleka kwe-1-2% kuphela yamanzi akubangeli ukuwohloka kwesimo somzimba. Ngesikhathi esifanayo, kuneziphuzo ezikhethekile zemidlalo ezithengiswayo.
• Iphuzu elibalulekile ukulungiswa kwemishini nemishini. Ekuseni kukhululwa ukudla okufanele.

Isu lakhiwa ngokucubungula amathuba, okudingeka uhlole amakhono akho.

Ukubuyiselwa emuva kokuzivocavoca

Isigaba esibalulekile kukho konke ukuqeqeshwa inqubo yokutakula. Uma kungenziwa ngesikhathi esifanele, kukhona amathuba okulimala nezinye izinkinga.

Izici zenqubo yokutakula zingokulandelayo:

1. Kufanele kukhethwe usuku olulodwa ngesonto lapho kungeke kube khona umthwalo.
2. Isonto lokuqeqeshwa okunamandla kufanele lithathelwe indawo yisonto lokuphumula.
3. Akunconywa ukuthi ulayishe ngokweqile umzimba wakho ngokuqeqeshwa ngaphambi kwemarathon eqondile yamaviki ama-2-3, umsebenzi omkhulu ukugcina ithoni, hhayi ukukhathala.
4. Ngesikhathi sokululama, umzimba kufanele uthole inani elikhulu lama-carbohydrate namaprotheni. Ziyadingeka ekukhiqizeni i-glycogen, eyakha imithombo yamandla.

Ngemuva kokugijima, udinga ukudla imizuzu engama-30-45. Izinto ezingenayo zifaka isandla ekubuyiselweni kwezicubu zemisipha.

Izicathulo nezimpahla ezifanele

Kuzobhekelwa kakhulu ukukhethwa kwamateki nezingubo.

Izici zikula maphuzu alandelayo:

1. Ukwakheka konyawo nezici zomzimba ze-biomechanical kumuntu ngamunye esimweni ngasinye.
2. Kwabachwepheshe, ukukhethwa kwezicathulo zokugijima kwenziwa ema laboratories akhethekile. Ucwaningo olwenziwe luhlobene nendlela yokukhishwa yemvelo nohlobo olusebenzayo.
3. Ngesikhathi sokuzikhethela, udinga ukuthembela kwimizwa yakho. Izicathulo kufanele zikhululeke ukusebenzisa ngangokunokwenzeka.

Akunconywa ukuthi ugqoke izicathulo ezintsha ngokushesha kude, ngoba kufanele zithathwe kancane. Ngaphandle kwalokho, ubunzima bungavela ngesikhathi sokusebenza. Izicathulo ezigqoke ngokweqile zizodala ukungakhululeki.

Kunezingubo ezikhethekile zokudayiswa. Izici zayo ukusetshenziswa kwempahla esezingeni eliphakeme, ngenkathi isonga umzimba ukunciphisa ukumelana nayo.

Ukuzivocavoca okukhethekile

Ukuzivocavoca okukhethekile kungagwema izinkinga ezinkulu. Imvamisa ukulimala kwezemidlalo kwenzeka kwabaqalayo, okuhambisana nokwakhiwa kwamandla namandla ngokushesha. Ngasikhathi sinye, wonke umzimba awukwazi ukuzivumelanisa nezinguquko ngokushesha.

Ukuzivocavoca okugijimayo okukhethekile kumelwe ukwelula, amandla izakhiwo. Ukunakwa okukhethekile kukhokhelwa ekuqiniseni ithanga, amadolo kanye nemisipha yamaqakala.

Ngubani ophikisanayo ngokugijima amabanga amade?

Ukugijima ibanga elide kuhlotshaniswa nokucindezeleka okukhulu kohlelo lwe-cardiovascular.

Izimo zimi kanje:

1. Izifo zenhliziyo nemithambo yegazi.
2. Ukulimala kwamajoyini nemisipha.
3. Ukungasebenzi kahle komgogodla.

Uma ulandela izincomo maqondana nokwanda kancane kancane komthwalo ngesikhathi semarathon, ungazibonela izinkinga zezempilo. Uma kuvela ubuhlungu nezinye izinkinga, kufanele uxhumane nochwepheshe futhi ucacise ukuthi kungenzeka yini ukuba nemidlalo yezobuchwepheshe.

Bukela ividiyo: Mangeloi Live (Novemba 2024).