Amasu wokugijima amabanga amade. Uqeda kanjani ngokumamatheka ebusweni bakho

Ukugijima ibanga elide kungenye yezindlela ezithandwa kakhulu kwezokusubatha. Lesi siyalo singenziwa hhayi kuphela ngabadlali abangochwepheshe, kepha futhi nangabantu abamane baphile impilo esebenzayo.

Ukugijima ibanga, ngaphezu kokunyuka komsebenzi nokukhuthazela komzimba womuntu, futhi kufaka phakathi izimfanelo ezingokomoya nezishukumisayo ezingasizi kuphela kwezemidlalo, kepha nasempilweni.

Ungaligijima kanjani amabanga amade kahle

Naphezu kokulula kwayo nezenzo ezingeyona inkimbinkimbi, ukugijima ibanga elide kunobuqili obuningi obuzothinta imiphumela yentuthuko.

Lezi zici zifaka:

• Ukuphefumula okulungile ngesikhathi sokunyakaza;
• Ukubekwa kwezingxenye zomzimba (imilenze, izingalo, umzimba);
• Ukuqapha izinga lokushaya kwenhliziyo;
• Isigqi esifanelekile;
• Ukukhethwa kwejubane.

Ukuphefumula okulungile lapho ugijima amabanga amade

Ngokwako, ukugijima ukuzivocavoca umzimba okunomthelela ekukhuleni kwemisipha nasekuthuthukiseni ukukhuthazela ngokuthuthukisa ikhwalithi yemisipha yenhliziyo nokwenza ngcono uhlelo lokuphefumula.

Kepha lapho usungula indlela efanele yokuphefumula, umuntu akumele akhohlwe ukuthi, ngeminyaka yomuntu ngamunye, kunenani eliphakeme (eliwusizo) lokushaya kwenhliziyo, elingabalwa ngefomula: isilinganiso senhliziyo - ubudala = imvamisa engenzeka kakhulu.

Futhi ukuze ukuqeqeshwa kungalimazi impilo, lokhu kufanele kubhekwe. Ukuze wenze lokhu, ungenza ngaphandle kwabaqaphi bokushaya kwenhliziyo nezinzwa zokushaya kwenhliziyo, udinga nje ukunaka ubunzima bokuphefumula. Uma kuba nzima ukuphefumula, i-pulse iyanda, futhi ngokufanele udinga ukwehlisa ijubane.

Ngokuqondile, akukho lutho oluyindida ngenqubo yokuphefumula. Ohlala esikhathini esizayo udinga ukuhlanganisa ukuphefumula kwakhe nesigqi sokuhamba kwezingalo, imilenze nomzimba. Udinga ukuzijwayeza ukuhogela umlomo wakho bese uphefumula ngamakhala akho, ngaphandle kwalokho, ukuzibeka okuphambene, kuzoba nzima ukuzibamba. Ukuphefumula akufanele kube kufushane futhi kube ngezikhathi ezithile, kodwa futhi kungashoni. Phakathi kwalokhu, umgijimi kufanele athole isichasiso sakhe segolide, esizolungela umzimba wakhe.

Ukuphefumula okulungile nemiphumela yako akuveli ngokushesha. Ukuze wenze lokhu, udinga ukuziqeqesha kanzima, futhi ngokuhamba kwesikhathi, umzimba uqobo uzozivumelanisa nemithwalo esindayo.

Ukubeka isikhundla nokususa kuthrekhi

Enye yezinto ezibalulekile ezithinta le nqubo ukwesekwa okulungile komlenze phansi kanye nezenzo ezilandelayo zemilenze. I-classic futhi, njengoba kwenzekile, ukuma unyawo okulungile kunazo zonke ukufika kwengxenye engaphambili yekhothamo ngomunye umqulu, kuze kube ngumzuzu wokususa ithrekhi.

Ngalo mjikelezo wokuhamba kwemilenze, ukunyakaza okungaphakathi kokungangeni ngaphakathi kugcinwa kahle. Kepha ukuma okunjalo kwemilenze kusebenza kuphela ngokuma okufanele komzimba nokunyakaza okulungile kwezandla.

Ukuma komzimba nokunyakaza kwesandla

Iphutha elijwayelekile labagijimi ukugoba okuqinile kokuya phambili noma, ngakolunye uhlangothi, ukuphambuka komzimba ngokweqile emuva. Umgogodla uyi-eksisi yanoma yimuphi umuntu, kusukela kulokhu kucatshangelwa umuntu angathola umthetho: emuva kufanele kuhlale kuqondile, kepha lapho kusebenza, okwemvelo kuyavela, kepha okuncane sitsheke phambili.

Iseluleko sochwepheshe: Ukutshekisa umzimba kuyindaba yomuntu ngamunye futhi umuntu ngamunye unezici zakhe. Kepha ukunquma ithambeka elinengqondo, kunendlela eyodwa. Lapho ungena esimweni sokugijima, udinga ukuqala ukuncika phambili, ngenkathi wenza imisipha yakho yangemuva isebenze. Futhi lapho udinga ukuncika emlenzeni wakho ukuwubamba, lokhu kutsheka impela kuzolunga.

Ukuqapha kwe-Pulse

Ukushaya kwenhliziyo okulungile ngesikhathi sokugijima kuyisihluthulelo sokukhuthazela nempilo yenhliziyo. Ngakho-ke, wonke umsubathi kufanele azi izici nokuziphatha kokushaya kwenhliziyo yakhe njengangemuva kwesandla sakhe.

Isibonelo, ekufinyeleleni kunani lomngcele we-pulse, umuntu uzisebenzisa ngokunenzuzo kakhulu zonke izinzuzo zempilo yakhe kusuka enkingeni yemithwalo ye-aerobic. Kepha ngokuhlukunyezwa koqeqesho namandla abo, ungafinyelela kumphumela omubi. Kuyenzeka ukuthi ngesikhathi sokuzikhandla okukhulu, inhliziyo yomuntu inganciphisa inani legazi elimpompa, lokhu kungaholela esifweni esibi senhliziyo.

Ukulawula ukushaya kwenhliziyo, kusetshenziswa imishini kagesi, ebizwa ngokuthi ngabahloli bezinhliziyo. Zenziwe ngesimo senzwa eboshelwe esihlakaleni.

Abaqaphi besimanje besilinganiso senhliziyo bangenza imisebenzi eminingi:

• Isilinganiso sokushaya kwenhliziyo ngokunemba kwe-ECG;
• Amakholori ashisiwe;
• Ibonisa isilinganiso senhliziyo esimaphakathi nesiphezulu;
• Ukhomba isikhathi;
• Yazisa uma weqa isilinganiso sokushaya kwenhliziyo esiphezulu;
• Igcina umlando wakho wokuzivocavoca.

Uhlu olunjalo lwemisebenzi luzosiza ekuqeqesheni futhi luzosebenza njengomhlahlandlela wokulungisa izenzo.

Phuza udle phakathi nomjaho

Ngesikhathi somjaho, kufanelekile ukudla nokuphuza kuphela lapho umuntu egijima ama-marathoni amade.

Indoda ejwayelekile engamakhilogremu angama-70 isebenzisa cishe ama-calories ayi-100 ngemayela. Ngakho-ke, ukugcwalisa amandla ngesikhathi semarathon, udinga ukusebenzisa ama-calories angama-2100. Kepha nansi inkinga, ukuma ezindaweni zokudlela eziseceleni komgwaqo?

Iziphuzo zezemidlalo nama-gel akhethekile, aqukethe inani eliphakeme lezinto eziwusizo nezinomsoco (ama-carbohydrate) adingekayo ukunqoba indlela, enza umsebenzi oncomekayo ngale nkinga.

Imvamisa, lawa ma-gel ahlinzekwa ngumxhasi wemarathon futhi iphakethe elilodwa elinjalo liqukethe ama-calories aphakathi kwe-100 ne-150. Lawa ma-gel abukeka kakhulu, ngakho-ke athathwa neziphuzo ezimbalwa. Ngakho-ke, sifika embuzweni woketshezi.

Uma ukholwa yimininingwane evela ocwaningweni, kungacatshangwa ukuthi umgijimi ojwayelekile ulahlekelwa cishe ama-200 ml oketshezi njalo ngemizuzu engu-15 yokusebenza. Ngakho-ke, izindleko ezinjalo kufanele zigcwaliswe futhi. Kepha kunzima ukuphuza ama-200 ml wamanzi ngaphandle kokuma, ngisho nemizuzu engu-15 yonke. Ngakho-ke, amaphuzu okudla namanzi enzelwe lokhu. Ngenxa yeziphuzo ze-carbohydrate, umuntu ojwayelekile uyakwazi ukuphuza cishe ama-480 ml ngehora, futhi abuyisele cishe ama-calories ayi-120 ngehora.

Umsubathi ngesikhathi somjaho kumele aqinisekise ukuthi umzimba wakhe uphelelwa amanzi emzimbeni. Ukwehla kwesisindo esikhulu emncintiswaneni kuholela ekwehleni kokuhlushwa kwe-ions egazini, okungukuthi, ku-hyponatremia.

Amathiphu we-Pro: Wabasaqalayo, ungalindi kuze kufike usuku lwe-marathon ukuze usampule ama-gel. Ukuhlola ukusabela komzimba ku-gel ekhethekile, ukuthuthukisa izenzo eziyinkimbinkimbi, ukuzijwayeza nokwenza ngcono ukuqina komzimba, kunconywa ukuthi uzame kusengaphambili ukulingisa inqubo yokuncintisana.

Ukuthuthukiswa kokukhuthazela

Ukuthuthukiswa kokukhuthazela kungumsebenzi ophambili ekuqeqeshweni kwebanga elide. Ukugijima ibanga elide kuyisimo lapho ukubekezela nokuphikelela kuholela ekuqopheni imiphumela. Ukukhula kokukhuthazela kumsubathi kwehlukaniswe izigaba ezintathu.

Ukukhuthazela kubuye kuqeqeshwe kahle ngokuzivocavoca umzimba okujwayelekile okukhethekile.

Indlela yokuthuthukisa amandla

Njengoba kubhaliwe ngenhla, ukukhuthazela kuqeqeshwa ngezigaba, futhi isigaba ngasinye sineqoqo laso lokuqeqeshwa:

1. Ukuthuthukiswa kokukhuthazela okujwayelekile kubandakanya:

• Izikhathi zokuqeqeshwa ezinde ngokwanda kancane kancane kwesikhathi (kusuka ehoreni eli-1 kuye kwele-3, ngokungezwa kwengxenye yehora)
• Isikhawu esisebenza ngoshintsho olubukhali ngejubane ukusuka ekuhambeni kancane kuya kushesha;
• Eminye imidlalo enokuhamba okuphezulu (crossfit, weightlifting);

2. Ukuthuthukiswa kokukhuthazela okukhethekile:

• Isivinini sokugijima kuze kufike ehoreni elingu-1 endaweni embi;
• Ukuqeqeshwa okunamandla ezindaweni ezide;
• Ukugijima ngezinkinga (ekukhuphukeni noma ngokumelene nomoya);
• Ukusebenza okunesikhathi endaweni engakhethekile;
• Imincintiswano emincane;

Ukuthuthukisa ukukhuthazela kwejubane:

• Isikhawu esisebenza ngama-run amafushane naphakathi ngemithamo ephezulu;
• Ukugijima nezithiyo ngobuningi;
• Ukuzivocavoca amandla ukuthuthukisa imisipha yomlenze;
• Ukugijima izivivinyo zejubane;
• Ukubamba iqhaza emincintiswaneni ye-sprint;

Ukuma okuhle komzimba, ukukhuthazela nesimo semizwa yengqondo yizona zinto eziyinhloko zokunqoba.

Izeluleko zabasubathi

Abasubathi abangochwepheshe abafiki phezulu zisuka nje. Futhi badlula egazini, umjuluko, izinyembezi, nobunzima bempilo yezemidlalo. Futhi ngesikhathi sokuthuthukiswa kobuchwepheshe babo, bathole isipiliyoni esibaluleke kakhulu.

Baletha amanothi abo kubantu futhi basetha amathiphu alula wabaqalayo:

• Zivuze njalo emva kokuzivocavoca lapho wena ngokwakho uzizwa sengathi unikeze konke okungama-200%, ngokwesibonelo, zenzele ezinye zezinto ezinhle noma uzithengele into entsha;
• Zikhuthaze njalo. Sebenzisa zonke izinhlobo zezindlela zokugqugquzela, kungaba umculo noma inkulumo ekhuthazayo. Kepha, okubaluleke kakhulu, khumbula, inkuthazo kufanele ihlale isekhanda nasenhliziyweni yakho;
• Thenga izicathulo noma izingubo zokunethezeka kuphela. Akukhathalekile ukuthi wumkhiqizo noma ungumbombayi waseChina, kufanele ukhululeke. Bheka induduzo yakho ngenkathi uzivocavoca umzimba.
• Umthetho wamaphesenti ayishumi. Ungalokothi wandise umthwalo wakho ngaphezu kuka-10% kunangesikhathi sokuzivocavoca kwakho kokugcina. Ngaphandle kwalokho, ayikwazi ukuholela kuphela kulutho, kepha futhi ilimaze.

Luyini "udonga" nokuthi lungalungiselelwa kanjani

Ukukubeka kalula, ngaphandle kokungena emagameni afingqiwe, "udonga" lwe-marathon ngumuzwa wokukhathala okukhulu, lapho ngisho nobuchopho bukhathala khona, ngaleyo ndlela kuphazamise umuntu. Isifo esinjalo kuvame ukuvela kumuntu ohleli ekunqobeni amakhilomitha okugcina.

Kepha ungacabangi ukuthi "udonga" luhlala lubamba umsubathi, noma ukuthi alunakunqotshwa.

Ukuzwa kokuqala "kodonga" kuhambisana nokwehla kwejubane lokugijima kanye nomuzwa wokukhathala komzimba. Lokhu kungenxa yokuthi ubuchopho buntula i-glycogen ngenkathi isebenza, futhi ngokwazi ukubaluleka kwayo, kuthatha izitolo zokugcina ze-glycogen kusuka emisipheni yomzimba. Le nqubo iholela ekubeni buthaka ngokuphelele komzimba. Phambi komuntu, yonke into iba mnyama futhi iba mnyama. Futhi manje, lapho intando yokuwina isiphelile, umuntu uyama.

Ukuze ugweme umhlangano onjalo "nodonga", udinga inqubo efanele yokuqeqesha kanye necebo elihleleke kahle emncintiswaneni. Ekuqeqesheni, lokhu kubila ekukhuleni kwejubane eliphezulu kakhulu, futhi emincintiswaneni kungumzabalazo wengqondo, futhi ngenxa yejubane elizuziwe, "udonga" lungabuyiselwa emuva kumakhilomitha angama-42. Ukuze wenze lokhu, udinga ukwakha ukuphuza okunengqondo kwama-carbohydrate, ukuthola amandla wamakhilomitha wokugcina.

Ukukhetha izicathulo nezinto zokusebenza zemijaho emide

• Amateku... Izicathulo ezisetshenziswa ngabagijimi bebanga emjahweni omude zibizwa nge- "marathons". Izicathulo ezinjalo zenziwa kusetshenziswa ubuchwepheshe obukhethekile besimanje obunikeza induduzo ezinyaweni kulo lonke umjaho. Lawa mateki enziwe ngezinto ezilula kakhulu, nge-outsole enhle kakhulu. Akunaconsi phakathi kwezwane nesithende futhi ziyaguquguquka. Kepha lapho ukhetha imodeli efanelekile, akubhekwa lezi zici kuphela. Cabanga ngama-biomechanics omlenze nesisindo somgijimi.
• Izingubo zangaphandle. Kunconywa ukusebenzisa izikibha nezikhindi ezenziwe ngezinto zokwenziwa njengezingubo zangaphandle, ngoba impahla yemvelo iba manzi futhi isinde ngesikhathi sokugijima. Izikibha nezikhindi ezakhiwe kusetshenziswa ubuchwepheshe be-DRI FIT KNIT ziyathandwa. Zenziwe ngendwangu ye-ultra-fine enikeza ukuqina nokupholisa.
• Amasokisi. Amasokisi wokucindezela avame ukusetshenziswa ngochwepheshe. Ngaphezu kokunethezeka, bahlinzeka ngokujikeleza kwegazi okuthuthukile futhi baphakamisa imisipha yomlenze.

Ukudla okunomsoco kanye nenqubo yansuku zonke

Ukudla komhlali kufanele igcwale izinto eziwusizo nama-carbohydrate ngangokunokwenzeka, okuzogcwalisa imithombo yamandla elahlekile ngesikhathi sokuqeqeshwa.

Ukugcwalisa umzimba ngazo zonke izinto ezidingekayo ukuze zisetshenziswe ekuqeqesheni, ekubekezeleni, ekudleni kufanele kuqukathe: okusanhlamvu, okusanhlamvu (ikakhulukazi ilayisi), izithelo, i-fiber, imikhiqizo yobisi, imidumba. Futhi, ngaphezu kwemikhiqizo ephilayo, kuhlale kunendawo yokusetshenziswa kokudla okunomsoco ekudleni kwesitadi. Lokhu ikakhulukazi ukuzamazama okugcwele ama-carbohydrate namaprotheni shakes.

Umgijimi udinga ukuthola amandla nezakhamzimba eziningi njengoba esebenzisa ngosuku. Futhi lapha kubalulekile ukugcina okuqukethwe kwekhalori. Ngokudla okwandisiwe kwama-carbohydrate, umsubathi uzoqala ukuthola isisindo samafutha, esizomphazamisa ekuziqeqesheni futhi simthwalise imincintiswano. Futhi ngokushoda, ungancipha kancane kancane namandla nezinga lokukhuthazela kwakho.

Umbuso wansuku zonke umgijimi olungiselela imarathon uhlukaniswe ukuphumula, ukujima nokudla.

Umsubathi kufanele adle kancane, ngezingxenyana ezincane, amahlandla ama-5-6 ngosuku. Ukudla kuzohlukaniswa kube okuyisisekelo: ibhulakufesi, isidlo sasemini, isidlo sakusihlwa; nokudla okulula phakathi.

Isimo sengqondo singesinye sezici ezibaluleke kakhulu

Kunezici eziningi ezithinta imizwa yangaphakathi yendawo yokuhlala. Lapho ulungiselela umncintiswano, umcabango wokuthi "Ngingakwazi ukukwenza?" Kufika engqondweni, imvamisa i-psyche iyanikezela, futhi ngokwesaba ubunzima, umuntu ulahlekelwa yisisusa. Kubaluleke kakhulu ukulungela lokhu.

Umuntu kufanele alungiselele imantra yakhe noma umthandazo wakhe oqinisayo.

“Nginamandla, ngiyakwazi. Ngizofinyelela umgomo wami. Ngiziqeqeshe kanzima manje sengikulungele ”- into enjengale. Ngaphezu kwazo zonke izinto ezikhuthazayo, umuntu kufanele athole ugqozi ngaphakathi kwakhe futhi akwazi ukuzishaya.

Umculo

Kunemibono engqubuzanayo ngezinzuzo zomculo ngenkathi usebenza. Lokhu kungukukhetha komuntu ngamunye komuntu ngamunye. Umculo usohambeni unezinzuzo zombili:

• Ukuphazamisa ukukhathala;
• Iyashukumisa;
• Ukuphazamiseka kusuka ezintweni zangaphandle;

nobubi:

• Ukulahleka kokuxhumana nomzimba;
• Ukwephulwa kwesigqi semvelo;
• Ukulahleka kokuxhumana nendawo ezungezile;

Ngakho-ke, noma kunjalo, umculo uyinketho yomuntu ngamunye, ngoba ama-minus nama-pluses ayaphikisana.

Sigijima lapho sithanda khona

Ukugijima kufanele kungalethi ukukhathala komzimba kuphela, kodwa futhi nobumnandi bobuhle. Ungakuzwa lokhu ngenkathi ugijima ezindaweni ezimnandi. Konke kuncike ohlotsheni lomlingiswa womdlali. Kukhona abasubathi abathanda ukugijima ezindaweni ezithulile, bodwa nemvelo - amapaki, amahlathi, ukutshala.

Kepha kukhona nohlobo lwabasubathi abathanda nje ukugijima lapho kukhona khona ukunyakaza okungapheli - izindawo zokuhlala, ama-massifs, enkabeni yedolobha. Ngendlela, akukho okuxakile kulokhu, abaningi bashintshela ukukhathala kwabo kubantu nasemicimbini engabonakala ezindaweni ezinjalo.

Uhlelo lokulungiselela iMarathon nengxenye

Uhlelo olujwayelekile kakhulu lokulungiselela umncintiswano lunamasonto ayi-16 ubude. Kepha udinga ukukhumbula ukuthi akukho lutho okufanele lukuphazamise enqubeni yokuqeqesha kulezi zinyanga ezi-4. Ngokunjalo, ukulungiselela isibonelo seMinsk half marathon kuzothatha amaviki ayishumi. Ngokuyisisekelo, kuvela ukusebenzisa oku-4 ngeviki, okufanele kuhlukaniswe usuku olulodwa lwekhefu phakathi kwabo.

1. Isonto lokuqala - Ukuzivocavoca oku-3 ngesonto i-5 ne-8 km eyodwa;
2. Isonto lesibili - ukuzivocavoca okukodwa okungu-5, ukusebenzisa okungu-6.5 okukodwa no-8 km;
3. Isonto lesithathu - Ukuzivocavoca oku-3 6.5 km lilinye kanye ne-9.5 km elilodwa;
4. Isonto lesine - Ukuzivocavoca oku-3 kuka-6.5 no-13 km owodwa;
5. Isonto lesihlanu (isonto lokwehlisa umthwalo) - Ukuzivocavoca oku-3 kuka-5 no-9.5 km owodwa, kuleli sonto kufanele kuhlelwe umncintiswano omncane ngebanga le-10 km;
6. Isonto lesithupha - ukujima kokuqala kungu-6.5, okwesibili kungu-8, okwesithathu kungu-6.5 kuthi okwesine kube ngu-14.5 km;
7. Isonto lesikhombisa - ukusebenzisa ezimbili zokuqala 8, eyesithathu - 6.5, eyesine - 16 km;
8. Isonto lesishiyagalombili - okokuqala - 8, okwesibili - 9.5, okwesithathu - 6.5, okwesine - 19 km;
9. Isonto lesishiyagalolunye - okokuqala - 8, okwesibili - 9.5, okwesithathu - 8, okwesine - 21 km;
10. Isonto leshumi (isonto lomthwalo owehlisiwe) - 3 ukusebenzisa 6.5 ngamunye futhi owesine - 16 km; + ukuncintisana kwesigamu semarathon;

Ihhafu yemarathon yingxenye ebalulekile yokulungiselela imarathon, ayinakuphikwa!

11. Isonto leshumi nanye - izitimela ezimbili zokuqala - 9.5, eyesithathu - 8, eyesine - 22.5 km;
12. Isonto leshumi nambili - iphinda imithwalo yeshumi nanye, kepha isonto lokugcina lokugijima kufanele libe ngama-26 km;
13. Isonto leshumi nantathu - okokuqala - 9.5, okwesibili - 11, okwesithathu - 9.5, okwesine - 29 km;
14. Isonto leshumi nane - owokuqala - 9.5, owesibili - 13, owesithathu - 9.5, owesine - 32 km;
15. Isonto leshumi nanhlanu - owokuqala - 6.5, owesibili - 8, owesithathu - 6.5, owesine - 21 km;
16. Isonto leshumi nesithupha - owokuqala - 5, owesibili - 6.5, owesithathu - 5, owesine - 16 km.

Khumbula ukufudumala futhi welule kahle ngaphambi kokugijima ngakunye ukuze ugweme ukuthola ubunzima noma ukulimala.

Kubasubathi abaningi abanqobe ibanga lemarathon, ukugijima akuyona into yokuzilibazisa elula, vele sekuwumkhuba osekuphenduke ingxenye yempilo. Ngakho-ke, akukho okwenzekayo ngasikhathi sinye, kufanele kube yindlela yokuphila bese konke kuzolunga.

Bukela ividiyo: uDr Dlamini no namba 1 weCombo yenhlanhla (Novemba 2024).