Njalo ngonyaka bayanda abantu abaqala ukugijima. Lo mdlalo muhle ekugcineni umzimba wakho usesimweni esifanelekile somzimba. Ngesikhathi sokugijima, amaqembu amakhulu emisipha ayasebenza, izinsiza zokuphefumula kanye nesistimu yenhliziyo kuyasebenza.
Awudingi okokusebenza okukhethekile noma okokusebenza ukuze usebenzise. Ungazijwayeza kokubili ngaphakathi nangaphandle. Kulabo abangakhethi ukuqeqesha kuphela, kepha futhi nokubeka izinhloso zentuthuko, kusungulwe izivivinyo ezahlukahlukene. Umjaho wehhafu wemarathon uya ngokuya uthandwa kakhulu.
Cishe uhhafu wemarathon
Ibanga lesigamu se-marathon, njengoba igama lisho, lifushane ngokuphindwe kabili kunebanga le-marathon futhi lingu-21 km. Lolu hlobo lwezokusubatha luvele ekuqaleni kwenkulungwane yethu yeminyaka futhi kusukela lapho seluthola ukuthandwa kakhulu minyaka yonke. Umarathon wesigamu ukhona njengohlelo lwethrekhi nohlelo oluhlukile.
Kusukela ngo-1992, i-World Half Marathon Championship ibibanjelwa lapho kudlalwa khona amasethi ama-4 wemiklomelo. Irekhodi lomhlaba ngeleZeresenai Tadense (58.230 lamadoda noFlorence Kellagat (1.05.09). Imijaho yama-amateur half marathon ibanjelwe emadolobheni amakhulu eRussia, njengeMoscow, iSt. Petersburg, i-Omsk, iTyumen, iNovosibirsk. udinga ukulungiselela ngokungathí sina.
Kuthatha isikhathi esingakanani ukulungiselela isigamu semarathon?
Akunakwenzeka ukuphendula lo mbuzo ngokungangabazeki. Konke kuncike ezingeni lokulungiselela komuntu. Umsubathi ongumakadebona angahle adinge ama-run ambalwa okuqala.
Uma sikhuluma ngomuntu ongakaze adlale ezemidlalo, khona-ke angadinga cishe izinyanga ezine. Ngaphambi kokuqala amakilasi, kufanele uxhumane nochwepheshe ukuthola izincomo ngazinye. Udinga futhi ukubonisana nabezempilo bese uthola mayelana nokuphikisana okungenzeka kube khona.
Uhlelo lokuqeqesha olulinganiselwe
Noma yimuphi umgijimi, kungakhathalekile ukuthi unaliphi izinga, udinga ukuthuthukisa izinto ezintathu eziyinhloko ukulungiselela i-marathon yesigamu: ukukhuthazela, inqubo namandla.
- Ukukhuthazela. Ukunqoba ibanga lamakhilomitha angama-21, kubalulekile, okokuqala, ukuba nekhono lokuhlala isikhathi eside ngaphansi kwethonya lemithwalo ye-aerobic. Kuyadingeka ukuthi ungene enkambisweni kancane kancane. Ukuqeqeshwa kokuqala kunconywa ukuthi kukhawulelwe emijahweni engamakhilomitha ama-2-3. Ngasikhathi sinye, gada njalo ukushaya kwenhliziyo yakho. Akufanele yeqe ukushaya / iminithi eziyi-150. Uma ekhuphuka phezulu, khona-ke kuyadingeka ukunciphisa ijubane lokugijima nokunciphisa ibanga. Uma ukugijima amabanga amafushane (ahlobene nohhafu wemarathon) kungabangeli ubunzima, ibanga kufanele lenyuswe.
- Ubuchwepheshe. Umsebenzi ofanele wamajoyini nemisipha ngesikhathi sokusebenza kuzoncika kule ngxenye. Uma umuntu engagijimi ngokwamasu, kukhona amathuba okuthola i-microtrauma kusuka ekuphindaphindeni okuqhubekayo okuqhubekayo kokunyakaza okungokwemvelo. Lokhu kungachaza izinhlungu eziqala kubasubathi phakathi nengxenye yemarathon. Ukuze ufunde ukunyakaza okulungile, udinga ukuzijwayeza ngamunye nomqeqeshi. Imvamisa lo msebenzi uthatha izinyanga eziyi-1-2.
- Amandla. Le ngxenye iphathelene nokuqina kwemisipha namathambo. Njengoba iphakeme, isikhathi eside umuntu angathola umsebenzi womzimba ngenkathi egijima. Ukuqeqeshwa kwamandla kufanele kufaka iqoqo lokuzivocavoca ukuthuthukisa imisipha yemisipha esebenzayo ngenkathi isebenza. Kungcono ukuhlanganisa amakilasi nokusebenza okusebenzayo. Njengomthetho, ukusebenzisa kabili ngeviki kwanele.
Kuyadingeka ukwenza uhlelo lokuqeqesha kusengaphambili, ukuhlanganisa lezi zinto ezintathu eziyinhloko. Ngokuya ngezinga lokululama, ungenza ushintsho kunqubo - wandise noma wehlise inani lamaseshini.
Uhlelo lwesibonelo lomuntu ongazilungiselele, olwenzelwe izinyanga ezinhlanu zokuqeqeshwa, lungahle lubukeke kanjena:
- Inyanga yokuqala - ukugijima okulula kwebanga elingu-1-2 km amahlandla ama-2 ngesonto kufanele kuhlanganiswe namakilasi wokuthuthukisa ubuchwepheshe. Naka ngokukhethekile izinga lokushaya kwenhliziyo yakho ngenkathi usebenza, kanye nokululama kwakho ekusebenzeni.
- Inyanga yesibili - ibanga landa lize lifike ku-3 km, inani lokuqeqeshwa - kuze kube kathathu ngesonto. Ngasikhathi sinye, i-500 m yengezwa njalo ngesonto, i.e. Ukuvivinya kokugcina kwenyanga kufanele kufake ukugijima okungu-5K. Ijubane lisekhona. Ekupheleni kwesifundo ngasinye, yenza isethi yokuzivocavoca amandla.
- Inyanga yesithathu - Izinhlanga zokukhuthazela ziqala. Udinga ukugijima ibanga elide kanye ngesonto. Isikhathi sokuqala - 6 km, bese ukhuphuka nge-1 km masonto onke. Ngakho-ke, kufanele kube nezinhlanga ezine ngenyanga ezi-6, 7, 8, kanye ne-9 km. Okunye ukuzilolonga okubili kufanele kunikelwe ekugijimeni ama-2-3 km, isivinini nokuziqeqesha. Lapho umzimba ululama ngokushesha, ukuqeqeshwa okungeziwe kungangezwa.
- Inyanga yesine - hamba ngendlela efanayo. Ukuzijwayeza umjaho wamasonto onke kuyaqhubeka nokwanda. Umjaho wokugcina wenyanga kufanele ube ngu-13 km. Gijimisa amakhilomitha ama-4-5 kabili ngeviki, uphelelisa umjaho ngamandla nokuzivocavoca ngejubane.
- Inyanga yesihlanu - iviki lokuqala ukuqhuba i-15, eyesibili -17, eyesithathu - 15, eyesine - 13. Qhuba amakilasi angeziwe amahlandla ama-2-3 ngeviki, usebenzise ama-5 km lilinye. Qiniseka ukuthi ufaka ukuqeqeshwa kwamandla nokujaha kwejubane.
Uhlelo lwabasubathi abanolwazi lulandela uhlelo olufushanisiwe futhi luthatha izinyanga ezintathu.
Ukudla
Ngaphambi kokugijima isikhathi eside, kungcono ukudla ukudla okuqukethe ama-carbohydrate asheshayo, njenge-muesli noma ubhanana. Udinga ukudla okungenani amahora amabili ngaphambi kokuqeqeshwa.
Ngemuva kokuqeqeshwa, imisipha idinga umthamo wokulayisha we-glycogen, otholakala ngobuningi kuma-carbohydrate. Ngakho-ke, ukuze ululame, udinga ukudla okusanhlamvu, imifino nezithelo. Ngaphezu kwe-glycogen, aqukethe amavithamini namaminerali adingekayo ukugcina usawoti usawoti. Uma ufisa, ungafaka i-amino acid eyinkimbinkimbi, njenge-BCAA, enesibopho sokululama ngokushesha kwemisipha.
Ukusetshenziswa kotshwala kufanele kwehliswe kube ubuncane, futhi kungcono ukuyeka ngokuphelele. Iqeda izitolo zamavithamini futhi ikhuthaze ukuphelelwa amandla kwamanzi, okungamukeleki kumdlali.
