Ndi potsiriza apa! Tsopano mukuyenera kukonzekera ndikupita panjira ya marathon. Tidzangoyamba ndi mapulogalamu anu omalizira, ndiye pitirizani kupita kumaphunziro othandiza kuti mupitirize kuyenda, madzi, ndi kupumula, ndikuzipanga kumapeto.
Kukonzekera kwa Marathon Oyambirira - Kukonzekera - Tsiku limodzi kapena awiri Musanakwane Marathon
- Phunzirani mapu oyendetsera malo ndikudziwa kumene malo othandizira, malo osungiramo madzi, ndi zipinda zopumula zili pambali.
- Phunzirani malangizo a masewera kuti mutsimikizire kuti mukudziwa nthawi yeniyeni, nthawi yeniyeni yoti muyambe ndikuyamba, mukuwerengera nthawi.
- Dziwani bwino njira ndi ndondomeko ndi mpikisano wamasiku othamanga .
- Onetsetsani momwe nyengo ikuyendera ndikusintha gear yanu molingana .
Pezani malangizo othandizira mafuko oyendayenda mumvula . - Onetsetsani kuti zovala zanu zamtundu wa marathon ndi zowonongeka ndi zoyera komanso zowuma.
- Ikani zida zanu zonse ndipo onetsetsani kuti zonse zakonzeka.
- Ikani zowonjezera zowonjezera zowonjezera potsamira pa nambala yanu ya nambala kapena panizani zovala zanu palimodzi.
- Idyani chakudya chokhala ndi makasu , koma musadye chilichonse chatsopano.
- Dulani kachilombo ka fiber ndi roughage.
- Imwani madzi ambiri ndipo musamamwe mowa komanso mowa.
- Dziwani njira yanu kumalo oyambira, magalimoto kapena mapulani, ndipo pangani ndondomeko yanu.
- Ngati mukupita ndi anzanu, konzani mapulani anu ndikuwatsimikiziranso. Ngati mukukumana kwinakwake kuti mupite palimodzi, onetsetsani kuti mumakhala enieni pa nthawi ndi liti.
- Pita kukagona pafupi ndi nthawi yanu, ndikukhala ndi maola asanu ndi atatu.
Kukonzekera Tsiku la Marathon
- Muka ndi nthawi yokwanira kukonzekera.
- Imwani kapu yamadzi (16 oz kapena kuposerapo) maola awiri musanayambe nthawi, musamamwe kachiwiri mpaka muthamanga. Izi zimapereka thupi lanu nthawi yokwanira kuti muthe kuchotsa madzi ena osapanga malo osungira oyambirira.
- Onetsetsani kuti chip ndi chiwerengero cha ma bibata chikugwirizana. Ngati chipichi chikupita pa nsapato yanu, werengani mosamala malangizowa.
- Yang'anani gear yanu. Ponyani zinthu zilizonse zapitazo zomwe zimayendera nyengo, monga magolovesi.
- Valani zowonjezera dzuwa
- Pitani kumayambiriro koyamba ndi nthawi yambiri kuti muyambe kutsogolo ndikukhala mu mzere wa zipinda zodyera.
- Onetsetsani kuti muli mu gulu labwino komanso pa malo oyamba oyambirira, makamaka ngati ali ndi nthawi yapadera kapena malo oyendamo.
Kukonzekera Marathon Wanu Kuyenda
Marathon ndi chinthu chopirira. Mukukankhira thupi lanu ku malire ake a chipiriro ndipo muyenera kusunga mphamvu panthawi yonseyi kuti mupange mzere womaliza ndi kumwetulira kwakukulu kwa kamera. Kupyolera mu maphunziro anu, muyenera kukhala ndi malingaliro abwino kuti nthawi yanu yotsiriza ndi nthawi yanji yomwe muyenera kuikamo.
Tchulani Mapangidwe Anu
Pali njira zingapo zogwiritsira ntchito mphamvu:
- Kuyenda mofulumira: Kufuna kuyika mphindi yomweyo pamtunda wonsewo. Izi zikutanthauza kubatizidwa kumayambiriro, pamene muli ndi mphamvu zowotentha, ndikupulumutsira mapeto.
- Kupatukana koyamba : Yambani pang'onopang'ono ndipo muwonjezere msanga pakati pa mpikisano, kutsiriza makilomita kumapeto kwa mpikisano mwamsanga kusiyana ndi pachiyambi. Izi ndizovuta kwambiri kuchita pa mtunda wa marathon.
- Pang'ono, mofulumira, sag: Ichi ndi chitsanzo chomwe anthu ambiri adzakwaniritsa. Yambani pang'onopang'ono ndi mofulumira kuti muwotchere kwa mailosi oyambirira asanu ndi limodzi. Lonjezerani liwiro lanu pakati pa mpikisano. Ganizirani zazomwe zikuchitika pambuyo pa mailosi 21, zomwe zimachitika kwa anthu ambiri.
Yesetsani kuyenda pang'onopang'ono pamene mukuchita zambiri. Muzidziyesa nokha kuti mudziwe momwe mukuyendera, momwe mukupuma, momwe zimakhalira.
Zimakhala zosavuta kugwidwa ndi chisangalalo kumayambiriro kwa mpikisano pamene phukusi likutha ndipo mukhoza kudutsa ena. Koma gwiritsani ntchito njira yanu.
Mutha kuyesetsa kuyendetsa nyimbo zoyendayenda pofuna kudzipangitsa kuti muziyenda mwatsatanetsatane kapena kupanga nyimbo zomwe zili pa tempo yoyenera.
Ma marathons ena samalola mamembala pamutu, koma pogwiritsira ntchito nyimboyi mumatha kudziphunzitsa nokha ndikumakumbukira nyimbo ngakhale simungathe kumvetsera pa mpikisano.
Yang'anani mawonekedwe anu oyendayenda mu mpikisano. Dzifufuzeni nokha. Kodi mukutsamira patsogolo kapena kumbuyo? Kupitirira? Mutu kapena kutsogolo patsogolo? Pamene mukupopera, zina mwa zizoloŵezi zanu zoyipa zimatha kubwerera mu mawonekedwe anu oyendayenda. Onerani iwo ndi kuwongolera iwo.
Malo Opumula Amalowerera pa Marathon
Zingamveke ngati zosakanikirana tsopano, koma palibe chovuta pa izo pa marathon. Konzekerani kugwiritsa ntchito zipinda zonyamulira musanayambe komanso pa nthawi ya marathon, chifukwa ndi zomwe zimapezeka m'mitundu yambiri.
Kawirikawiri, awa ndi atsopano, opangira maofesi atsopano, osati omwe amawoneka bwino komanso odetsedwa omwe mwakhala mukuwagwiritsa ntchito m'mapaki pazomwe mukuphunzira.
Phunzirani zipangizo zam'mbuyomu kuti mudziwe kumene chimbudzi chimaperekedwera pamsewu komanso kumayambiriro ndi kumapeto.
Gwiritsani ntchito Zolemba Zoyambira : Mizere ikhonza kuoneka ngati yayitali, koma simungataya nthawi yeniyeni yomaliza musanayambe kuyambanso mndandanda wa mpikisano, ngakhale mutayamba mfuti yoyamba. Lowani mzere. Pamene mfuti yoyamba ikuyandikira, amitundu ambiri amasiya mzere. Tengani nthawi yanu, pangani bizinesi yanu, ndiye ganizirani za kudutsa mzere woyambira. Ngati mukuchita nawo masewera olimbitsa thupi, yanikakamizeni kuti achite chimodzimodzi.
Ngati mungathe kupeŵa kufunikira kugwiritsa ntchito seti yoyamba ya porta-johns pa maphunzirowo, mudzasungira mphindi zingapo nthawi yanu yomaliza monga momwe mizere yayitali. Ndi kumene amitundu onse omwe ali osankha kuti asagwiritse ntchito zipinda zapakhomo zoyambira zili mzere. Ngati marathon wokondedwa wanu ndi mmodzi wa iwo ...
Palibe Chotsatira pa Tsiku la Mipikisano : Mantrayi imakhudza makamaka zomwe mumadya ndi kumwa pa maphunziro. Musagwedeze magetsi osadziwika kapena zakumwa za masewera omwe amapereka pa maphunziro. Kafufuzidwe zomwe zakumwa zamadzimadzi ndi zopereka zozizwitsa zidzaperekedwa pa malo othandizira ndikugwiritsa ntchito zomwe mukuphunzirazo. Onani ngati akukupatsani mimba musanayambe kuthamanga.
Porta-John Etiquette : Pitirizani kuzindikira pamene muli pafupi kutsogolo kwa mzere kotero musataye nthawi kapena kupsinjika omwe akumbuyo kwanu. Gwirani chitseko musanatsegule chitseko ngakhale ngati chikuwoneka ngati chopanda kanthu, monga achigawenga nthawi zambiri amaiwala kutseka chitseko. Kumbukirani kuti mutseke chitseko nokha. Musataya zinyalala mkati mwa John kusiyana ndi pepala la chimbudzi. Samalani ndi galimoto yanu kuti musatayike iPod kapena foni yanu kulowa mu thanki.
Anthu ochita masewerawa amachitira izi : Pa nthawi ya marathon, anthu ambiri okonda masewerawa amakhala ndi zosowa zapadera. Malo othamanga aliwonse ali ndi malo ake komwe anthu (inde, akazi komanso amuna) amayendetsa mmwamba ndikungoyamba mosavuta poyera. Pa marathon anga oyambirira, gulu la akazi linapanga bwalo paki yomwe ili pafupi ndi mzere woyambira, inagwetsa bot ndi kukodza. Khalani woyandikana naye bwino, musagwiritse ntchito bwalo la munthu aliyense kapena munda wa chimbudzi.
Zowopsya kwambiri: mpikisano weniweni nthawi zambiri sumaima, amangodzigwetsa okha popanda kuphwanya. Sindikulangiza izi, koma ngati ngozi ichitika, mwina munganene kuti ndinu mpikisano weniweni.
Njira Yoyamba-Njira Zokonzera Mkaka:
- Pewani kuchuluka kwa fiber ndi mafinya mu zakudya zanu masiku atatu oyambirira a marathon, komanso mankhwala osokoneza bongo monga sinamoni kapena zonunkhira. Palibe nyemba, palibe kabichi, palibe broccoli, palibe salsa.
- Bagels ndi nthochi ndizakudya zabwino komanso amawoneka kuti amatenga nthawi yaitali kuti alowe m'matumbo.
- Pewani mkaka tsiku lisanayambe mpikisano ngati mukukayikira kapena mukudziwa kuti mulibe lactose.
- Ngati mupeza pazitali zanu kapena zofulumira zomwe mumakumana nazo ndi " othamanga ," tengani mankhwala a Imodium kapena mankhwala ena otsekula m'mimba musanayambe mpikisano.
- Ikani pepala la chimbudzi ndikupukuta mu paketi yanu. The porta-johns nthawi zambiri amathamanga. Mwinanso mutha kunyamula botolo lasaitizer.
- Dulani kachifiya pa tsiku la marathon, zonsezi zimakhala zofewa ndi diuretic.
- Imwani kapu yamadzi 2 maola asanayambe, musamamwe kanthu mpaka madzi oyambirira atayima.
- Lowani mzere mu nthawi kuti mupange chimbudzi chotsitsimutsa choyambirira musanayambe kuyenda.
Milima Otsiriza asanu
Mapeto asanu a marathon ndi ovuta kwambiri. Thupi lanu liri wokonzeka kuima. Mukuyenda mochedwa kuposa kuyenda kwanu kwautali kwambiri. Mwinamwake mwakhala ndi mabelters, kapena mumapeza zilonda ndi ululu watsopano m'milingo, m'chiuno, mmbuyo, pamutu.
Zonse zomwe mungathe kuganizira ndilo mtunda wotsiriza. Apa izo zikubwera, inu mukubwera pansi kutambasula, wolengeza akuitana mayina ndi manambala, inu mumadutsa pansi pa mzere ndipo mwachita izo.
Mumalandira medali yanu ndi zinthu zina zomwe amakupatseni. Anzanu odzikuza amachititsa chithunzi chanu.
Zomwe Muyenera Kuchita Mukamayendetsa Marathon Kumaliza
- Choyamba, thupi lanu lizizizira kwambiri, ngakhale kutentha. Ma marathons ambiri amapereka blank blanket pamapeto. Gwiritsani ntchito, kwa mphindi 15 zoyambirira. Ngati mutayamba kunjenjemera kapena kusokonezeka, perekani thandizo la mankhwala kuchokera kwa oyang'anira masewera.
- Imwani - Muyenera kudzaza madzi anu ndi madzi.
- Idyani - Ngati chakudya chikuperekedwa pamapeto, yesetsani kudya pang'ono.
- Pitirizani kusuntha kwa mphindi 5-10 zoyambirira, mukuyendayenda pang'onopang'ono.
- Pambuyo pa mphindi khumi, pita kumapazi ndi kukweza miyendo ngati n'kotheka.
- Kodi kudzipaka mafuta kapena kukhala ndi bwenzi kumakuthandizani, kusamba mowongoka pamatumbo autali kumtima wanu.
- Pukutsani miyendo yanu ndi madzi ozizira kapena kuwasakaniza ndi thumba la ayezi kuti muthe kutupa.
- Osatambasula - Minofu yanu idzakhala yolimba kwambiri ndipo yayamba kuwonongeka kokha kuchokera kutali. Kuwatambasula iwo ali mu chikhalidwe ichi kungawononge kuvulaza.
- Imwani, imwani, imwani. Madzi kapena zakumwa zoziziritsa kukhosi sizidzalowa m'malo mwa madzi komanso mavitamini. Pewani mowa ndi khofi.
- Pezani chakudya chenicheni ola limodzi pambuyo pa marathon, monga kungotenga shuga kungapangitse kunyoza. Nthomba, yogurt, ndi zophika ndibwino kuyamba.