Pamene mukukonzekera kuyendetsa marathon kapena theka la marathon kumapeto kwa nyengo, nyengo ingakulepheretseni kuchita maphunziro anu akuthamanga panja m'nyengo yozizira. Mofananamo, iwo otentha m'nyengo yotentha angafune kupeĊµa maulendo ataliatali, kutentha kunja pokhapokha ataphunzitsidwa kuti apange mpikisano. Mutha kudabwa ngati mungaphunzitse zambiri pazomwe mukuwerenga ndipo ngati izi zidzakukonzerani mokwanira mpikisano.
Ngakhale pali kusiyana pakati pa kutuluka kunja ndi kutsika , pali mapindu ochulukirapo othamanga . Kuthamanga m'nyumba kumakhala njira yothandiza (ndi yotetezeka) yophunzitsira mafuko m'nyengo yozizira. Koma nkofunika kulemba makilomita kunja kwa misewu kukonzekera mpikisano.
Zoperewera Zophunzitsira Kutalika Zimayambira pa Treadmill
Masewera nthawi zambiri amachepetsa nthawi iliyonse kasitomala angathe kugwiritsira ntchito papepala, kotero simungathe kuikapo masewera oposa 30 kapena 60 pazomwe amapanga. Izi sizingakhale zoposa mtunda wa makilomita atatu kapena 6-kilomita. Izi zikhoza kukhala nthawi yabwino kumayambiriro kwa maphunziro anu kapena masabata anu ochepa a maphunziro, koma ndi ochepa kwambiri kwa tsiku lanu lalitali. Ngati muli ndi mapepala apanyumba, simungakhale ndi zoletsa nthawi.
Tsiku lophunzitsira laling'ono ndilofunika kuti mukhale ndi chipiriro ndipo lidzapitirira pang'onopang'ono pamasabata omwe akutsogolera mtundu wanu.
Zimakhudzanso mapazi anu kotero kuti simungakhale ndi zotupa zowonjezereka .
Mapulogalamu ambiri opangira mapepala amatha kukhala otsika komanso amakhala pamtunda, osachepera. Izi zikutanthauza kuti maphunziro anu angakuthandizeni kukonzekera kupita kumtunda, koma osati kutsika, zomwe zingagwiritse ntchito minofu yosiyanasiyana ndikupukuta mapazi anu mosiyana ndi nsapato zanu.
Inunso simukutsutsana ndi momwe mumakhalira ndi mawonekedwe osiyanasiyana, makomo, ndi kuyendetsa zovuta zomwe mukuchita pamene mukuyenda panja.
Kuphatikiza Treadmill ndi Outdoor Training ku Winter
Yang'anirani nyengo zakuthambo kwa sabata ndikukonzekeretsani kunja kwanu kuthamanga kwa nyengo yabwino. Zingakhale zochepetsetsa, komabe kachiwiri, kotero nyengo ikhoza kuchitika pa tsiku la mpikisano. Ngati mutha kukonza kamodzi, kuthamanga kwa mphepo pa sabata, yesetsani kuti mukhale nthawi yaitali, choncho thupi lanu limagwiritsidwa ntchito popita kutali.
Mungathe kuphatikizapo ntchito yopangira masewerawa pochita maulendo ena pamtunda ndipo kenako mumakonzekera ndi kuchita zambiri kunja. Kuthamanga panja kwa nthawi yaitali kumatanthauzanso kuti simukuyenera kuthana ndi kukhumudwa kuchita makilomita awiri pamtunda.
Kuthamanga kwa Treadmill Kungakhale Kopindulitsa kwa Marathoners-in-Training
Muzinthu zina, maphunziro anu pazomwe zimapangidwira pamtunda akhoza kukukonzekeretsani kuti mupikisane ndi masewera kusiyana ndi kuthamanga panja chifukwa mpikisano wanu umakhala wotentha kwambiri. Kuthamanga kutentha kwa firiji kudzakuthandizani kuti mukhale ndi zovuta pazofanana ndi zikhalidwe. Ndi mwayi wabwino kuyesa zovala zina zapamwamba chifukwa simungathe kuvala zovala zozizira pa nthawi ya marathon.
Kugwira ntchito movutikira mumamva ngati mukuyenda pamtunda wothandizira pamtunda kukuthandizani kukonzekera mavuto ena amtundu wa marathon.
Gwiritsani ntchito nthawi yanu yopangira mapulogalamu kuti mugwiritse ntchito mawonekedwe abwino ndipo onetsetsani kuti simukugwira nawo chithandizo. Sakanizani mapulogalamu anu opangira mapepala kuti mugwirizane ndi momwe zinthu zikuyendera. Sinthani kutsogolo ndikugwiritsa ntchito zinthu zochepa ngati mapulogalamu anu ali nawo.
Kusakaniza Treadmill / Indoor Exercise Long Workout
Ngati masewera olimbitsa thupi ali ndi malire pa nthawi yopangira mapepala, ikani nthawi yochuluka yomwe mumaloledwa ndikuyambiranso kuchita masewera ena a cardio, omwe angaphatikizepo mkati kapena kunja kumayenda kapena kuyenda, elliptical, kapena makina oyendetsa.
Bweretsani pamene kuli koyenera kuti muyike muzitsulo zina nthawi yomwe ikugwiritsidwa ntchito pamtunda. Ngati kupuma kwanu sikusunga mtima wanu, onetsetsani kuti mumakhala ofunda mofulumira musanawonjezere liwiro ndi kutsika.
Mawu Ochokera
Ndi machenjerero awa, mungagwiritse ntchito nthawi yanu yopondaponda ndikugwiritsa ntchito bwino pophunzitsa marathon kapena hafu ya marathon.