Ukuqala kwemarathon ... Yima ekuqaleni, okuzungezile uyefana njengoba unjalo - abalwela ukunqoba. Nayi isignali yokuqala, wonke umuntu ugijimela phambili.
Amahora angalibaleki wokugijima akulindele ngokuqhubekayo. Uyoba yini umphumela? Konke kuncike kuwe kuphela - ekuqeqeshweni kwakho, emishinini, nakanjani, ekuziphatheni kwakho. Imayelana nalokhu, kanye nezinye izinto eziningi esizokhuluma ngazo kulesi sihloko.
Imishini edingekayo yemarathon
Ukunethezeka kokugijima kuncike kwimishini, futhi amandla wokuwina ancike ebuhleni. Kwizinto ezidingekayo zemarathon esimweni sezulu esifudumele, lokhu okulandelayo kungahlukaniswa:
Amateku
Amateku kufanele, okokuqala, akhululeke futhi angasindi. Ukwenza kube lula ukuthi bahlala kanjani ngezinyawo zabo nokuthi unyawo lumi kanjani - kumateku afaneleke kahle, igobile ngaphakathi nge-engeli elincane, cishe ngama-degree ayi-15. Lapho sithathwa ngesandla, isisindo akufanele sizwakale.
Kufanele unake futhi okuwukuphela kwayo - kufanele kube okujwayelekile, hhayi okunamathiselwe, ngoba ukuphela kwensimbi kuqinile, kuyasinda futhi kuyadonsa kancane, okuzodala ukuphazamiseka okukhulu ngenkathi isebenza.
Izingubo zangaphandle
Ukukhethwa kwezingubo zangaphandle kuya ngesimo sezulu. Ake siqale ngemigomo eyisisekelo yokukhetha izingubo. Okokuqala, akunasimo lapho kufanele ugijime ngaphandle kwehembe. Abantu abaningi mhlawumbe bazoba nentshisekelo embuzweni - kungani lokhu, ikakhulukazi uma kushisa, kudingekile? Kulula. Ihembe (futhi kufanele libe liqinile) lizosebenza njengomqoqi wezithukuthuku, ngaleyo ndlela lenze kube lula esikhunjeni ukuphefumula nokususa usawoti. Ngenhloso efanayo, kufanele kusetshenziswe ibhandeshi lasebunzini namabhande esihlakaleni.
Emazingeni okushisa angaphezu kwama-degree angama-20, awukwazi ukugijima ngamabhulukwe - izikhindi kuphela. Lapho imisipha yemilenze ishisa bhe, ubuthakathaka obunzima buzovela futhi imilenze iyoba, njengoba besho, "yadonsa". Ama-shorts, njenge-top tank, kufanele aqiniswe-kahle ukuze asuse umjuluko nosawoti. Kodwa-ke, futhi abakwazi ukukhama isikhumba ngokuqinile - enye i-aeration kufanele igcinwe.
Ibhodlela lamanzi
Akunconywa ukusebenzisa ibhodlela leplastiki elijwayelekile kusuka ngaphansi kwamanzi esitolo, ngoba ipulasitiki ethambile izokhama futhi idale ukuphazamiseka ngenkathi isebenza. Amabhodlela akhethekile wokugijima, adume ngokubizwa ngokuthi "izingono", anenani eliphansi futhi ayadingeka emjahweni, ngoba akunakwenzeka ukuyiqhuba noma kubanda ngaphandle kwamanzi, kepha futhi kuyabulala. Intaba yenzelwe okuthandayo.
Esimweni sezulu esibandayo nesipholile, izinto zehluke kancane - kufanelekile ukusebenzisa izingqimba eziningana zezingubo - eyokuqala (isikibha) ukuqoqa izithukuthuku, eyesibili (i-turtleneck / i-jumper) ukuze ifudumale, kanti eyesithathu - isivikelo somoya noma ibhantshi elizovikela emoyeni. Emazingeni okushisa angaphansi kuka-zero, kudingeka isigqoko esifudumele. Izikhindi zangaphansi kufanele zigqokwe izikhindi zangaphansi.
Ukuzivocavoca ngaphambi komncintiswano
Okokuqala, umbuzo uvela - ukuqhuba ukuqeqeshwa wedwa, noma nomqeqeshi? Impendulo ilula - kuya ngesipiliyoni sakho namakhono akho. Kwabaqalayo, ngokufanele, umqeqeshi uyadingeka - uzokhomba amaphutha ekuqeqesheni nasezintweni zokusebenza, futhi anikeze izincomo ezifanele kakhulu zemijaho emide.
Kuphela kamuva, ngemuva kweminyaka eminingana yokuqeqeshwa, unolwazi oluningi ngemuva kwakho, ungashintshela kokuzimele. Hlobo luni lokuqeqeshwa olukhona lwabagijimi be-marathon?
Izinhlobo eziyinhloko zimi kanje:
Ukuqeqeshwa kokukhuthazela
Le yingxenye ebalulekile yokulungiselela noma yimuphi umgijimi we-marathon. Ukukhuthazela emncintiswaneni okuza phambili. Ngenkathi usebenza ukukhuthazela, ukuqeqeshwa okulula, kepha okude kwenziwa.
Isibonelo, izinhlanga zokuqala - iziphambano zebanga elide, ezifika kumakhilomitha angama-30. Vele, akufanele uye amabangeni anjalo zisuka. Ungakwazi, ngokwesibonelo, ukwandisa ibanga ukusuka kumakhilomitha amahlanu kuya kwamashumi amathathu izinyanga ezimbalwa (ngokuqeqeshwa ngokomzimba kokuqala).
Ukuqeqeshwa kwamandla
Okuphambene ngokuphelele nokuqeqeshwa kokukhuthazela. Ukuzivocavoca kwenziwa ngezisindo futhi kuthatha isikhathi esincane. Isibonelo, esikhundleni sokugijima amakhilomitha angama-30 ngegiya elijwayelekile, ugijima amakhilomitha ayi-10 enesisindo ezinyaweni zakho.
Into esemqoka akumele ididaniswe nokuqeqeshwa kwemisipha, lapho izivivinyo zenziwa "nge-iron", ngoba kulokhu imisipha iba manzi futhi ingakwazi ukuthwala imithwalo ende - ivimba ngokushesha.
Ukuqeqeshwa okusheshayo
Imijaho emifushane yenziwa ngejubane eliphezulu. Udinga idatha yokuqeqeshwa ukuze ukwazi ukuya phambili ekupheleni kwemarathon - ngemuva kwakho konke, kwesinye isikhathi amamitha ambalwa akuhlukanisa nomphikisi wakho.
Ukuzivocavoca, ngokwesibonelo, kungenzeka kuhlelo olulandelayo: okokuqala kuba nokuzifudumeza, bese kunwetshwa, bese kuba nokuvivinya umzimba ngesivinini - lokhu kungafana nezinhlelo zama-run amancane (isibonelo, indlela yokuqala - izinhlanga eziyi-10 zamamitha ayi-10, izinhlanga eziyi-10 zamamitha angama-20 Izinhlanga eziyi-10 zamamitha ayi-30 lilinye, bese kuba ukuphumula okufushane nokunwebeka nangendlela elandelayo), kanye nezinhlelo zezinhlanga ezinde (isibonelo, indlela yokuqala - izinhlanga ezi-3 zamamitha ayi-1000, indlela yesibili - izinhlanga ezi-3 zamamitha ayi-800, bese zehla). Isibalo semijaho nebanga laso ngqo sincike ezingeni lokuqeqeshwa komsubathi wemarathon. Isonto elilodwa noma amabili ngaphambi komncintiswano, ukusebenza kuyancipha ukuze kuvunyelwe imisipha ukuba ibuye.
Ukudla ngaphambi komncintiswano
Esikhathini esithile ngaphambi kwe-marathon, njengomthetho - isonto elilodwa kuya kwamabili, ama-carbohydrate asheshayo - ushukela, ushokoledi, izimpahla ezibhakiwe namanye amaswidi akhishwe ngokuphelele ekudleni; utshwala, ukudla okungaziwa nokudla okungajwayelekile. Futhi, uma kungenzeka, kufanele ungafaki ukudla kwasolwandle kwaseMpumalanga. Ingxenye eyinhloko yokudla kufanele kube okusanhlamvu (i-buckwheat, i-oatmeal, i-oatmeal, ibhali nokunye) ne-pasta, ngoba yile mikhiqizo equkethe inani elikhulu lama-carbohydrate ahamba kancane.
Ngosuku olwandulela umjaho, kufanele ube nesidlo sasekuseni esilula - abanye abasubathi abangochwepheshe baphuza nje ingilazi yejusi, namahora angu-2,5-3 ngaphambi komjaho, badle ingxenye emaphakathi yanoma iliphi iphalishi noma ipasta - lokhu kuzonikeza umsubathi inani elidingakalayo lama-carbohydrate ahamba kancane, okufanele anele umjaho wonke ... Ngemuva komjaho, emahoreni angu-1-2, kufanele udle inyama, inhlanzi, inkukhu ngephalishi noma i-pasta. Lokhu kuzovumela imisipha ukuba ilulame ngokushesha.
Ngokuphathelene nokuphuza - akufanele uphuze amanzi amaningi ngesikhathi somjaho, kepha akufanele uzilinganisele kakhulu kuwo - uzizwe womile, uphuze amanzi amancane ayi-1-2. Ngemuva kwemarathon, udinga ukucisha ukoma kwakho ngama-sips amancane wamanzi amaminerali.
Uziphatha kanjani ngesikhathi somjaho
Ngesikhathi somjaho, isiqubulo sakho kufanele sibe umusho owodwa owaziwayo - "Hlala uzolile futhi uqhubeke", ohumusha ngokuthi "Zola futhi uqhubeke nomsebenzi omuhle."
Lapha, ngicabanga, azikho izincazelo ezikhethekile ezidingekayo - into esemqoka ukubeka imicabango yakho ngaphambi komjaho, yehlisa umoya, kepha ngasikhathi sinye gxila ngangokunokwenzeka emjahweni. Isimilo singesinye sezihluthulelo zokuwina umncintiswano.
Uma sikhuluma ngamasu, khona-ke kunezinhlobo eziningana eziyinhloko:
- Qala ngesiqalo esisheshayo (hhayi ukudideka nokusheshisa - ukugijima nje ngejubane eliphakeme kancane kunejubane elikhulu), futhi uma usudonsele phambili yiya esivinini esikhulu.
- Yonga amandla ekuqaleni komjaho, futhi unikeze okusemandleni akho ekugcineni.
- Le ndlela ilungele abasubathi abanolwazi abakwaziyo amandla abo - kuwo wonke umjaho, balondoloze ijubane elifanayo, likuvumela ukuthi ugijime wonke umjaho umkhawulo.
Amathiphu avela kubadlali abaphumelelayo
Amathiphu amaningi avela kwabanqobile ayafana, aqukethe isisekelo esifanayo.
Nazi ezinhle kakhulu:
- Akunandaba ukuthi uzizwa kanjani, kufanele ubuze nodokotela wakho ngaphambi komncintiswano. Futhi, ukunakwa okukhethekile kufanele kukhokhwe enhliziyweni - ngemuva kwakho konke, kulandisa umthwalo omkhulu.
- Ezinsukwini ezintathu ngaphambi kokuqala kwemarathon, susa ukudla okunothe kakhulu bese udla ukudla okulula kakhulu. Lokhu kuzothuthukisa inhlalakahle yakho futhi kugweme izinkinga ngomgudu wamathumbu.
- Bheka izicathulo zakho ngokufanele - akumele kube khona ukwehlukana kwemigqa noma yimuphi omunye umonakalo.
- Khetha indawo efanele yokuqeqeshelwa - kungcono ukusebenzisa izindlela ezicabalele ngaphandle kwamaqhubu nezithiyo, noma kunjalo ungagijimi emgwaqweni owubhuqu - ngale ndlela ungagwema ukulimala.
- Qiniseka ukuthi wehlisa umthwalo ngesonto eledlule. Shintsha kusuka ekusebenzeni kwansuku zonke uye ekusebenzeni nsuku zonke, kusuka ehoreni elilodwa kuya kumizuzu engamashumi amathathu, njll.
Sengiphetha, ngifisa ukufisela abagijimi besimjaho bezemarathon ukunqoba. Ungahle ungakwazi ukuqeda ibanga le-marathon okokuqala, kepha lesi akusona isizathu sokuphelelwa yithemba - kusenokuzivocavoca okuningi namathuba amaningi asengaphambili. Ngikufisela inhlanhla.
