Mapeto a Marathon amavala ndodo yawo ndi kunyada. Ndijiji ya ulemu, chizindikiro kwa dziko lonse lapansi kuti ndinu wolimba ndipo mumadutsa ulendo wovuta wautali. Ndipotu, mpikisano woyamba, Pheidippides, adalengeza "Nike!" (limene limamasulira kuti "Kugonjetsa") ndipo lagonjera lakufa kumapeto. Ngakhale lero, si zachilendo kumva za anthu akufa pa maphunzirowo.
Kaya mutayendetsa maphunziro onse, kodi njira yopita / kuyenda kapena yoyenda bwino, munakumana ndi vuto lalikulu. Koma nchiyani chomwe chimapangitsa kuti maritala 26.2 akhale ovuta kwambiri?
Kuthamanga pachabe - Mpikisano wa Marathon Nthawi Imatulutsa Magetsi Anu
Marathon 26.2 kilomita ndi zovuta zochitika chifukwa cha nthawi yake. Pambuyo pa maola awiri akuthamanga, pamtunda wa makilomita 20 kwa othamanga, thupi limachokera ku glycogen (shuga yosungidwa) ndipo imayamba kuphwanya mapuloteni m'matumbo ndi minofu ngati mafuta. Amazitcha "bonking" kapena " kugunda khoma ." Thupi liyenera kuyamba kuyaka mafuta osungidwa, koma sizingatheke chifukwa zimakhala zofunikira m'thupi kuti zithetse mafuta, koma zonse zatha. Ngati othamanga sakusakaniza msanga mokwanira ndipo nthawi zambiri, amatha kubwereza.
Oyendayenda (omwe sali ochita masewera olimbitsa thupi) samawoneka bwino, ngakhale pa marathon. Pang'ono pang'onopang'ono thupi limagwiritsa ntchito mafuta ogulitsa mphamvu panthawiyi ndipo silingayambe kuwotcha minofu yake m'malo mwake.
Oyendayenda amatha kutopa pang'onopang'ono kutali, koma popanda chiwonongeko chakumenya khoma. Mukhoza kutenga makilogalamu okwanira ndi zakumwa zopatsa mphamvu ndi zakumwa zamaseĊµera kuti musunge mphamvu zanu kuti zisachoke.
Kuthamanga Kwambiri Mwamoto Ndiko Marathon Challenge
Anthu omwe samasamala kumwa zakumwa zoyenera madzi ndi electrolyte panthawi ya mpikisano adzamva zotsatira za kuchepa kwa madzi kapena hyponatremia.
Ochepetsetsa omwe amamvetsera mowa kumalo alionse akhoza kulowa mumadzi ozizira. Zimatengera chidwi panthawi yomwe mumaphunzira kutali kuti mupeze bwino.
Maphunziro a Marathon amapereka zakumwa, koma ngakhale zochitika zazikulu zimakhala ndi masoka pomwe zimatuluka madzi kapena zakumwa za masewera kapena sitingathe kukhala ndi othamanga. Anthu oyenda pamtunda nthawi zambiri amakumana ndi maimidwe otsekemera.
Zoopsa Zambiri za Marathon
Anthu othamanga kwambiri amatha kumaliza marathon mu maola atatu kapena osachepera. Omwe amamthamanga aulendo amatha kutenga maola anayi. Koma woyendayenda amatenga maola asanu mpaka asanu ndi anai kuti akwaniritse mpikisano wothamanga. Imeneyi ndi nthawi yayitali kuti mukhale muzomwe mukuchita.
Mabultter ndi chafing , kutentha kwa dzuwa ndi kutentha matenda ndizoopsa.
Pambuyo pa marathon, kupsinjika kwa thupi kumaonekera. Ngakhalenso popanda kuyenda pa liwiro limene limayambitsa kupweteka kwa minofu, mpikisano umakhala wochepa kwambiri mu minofu ndipo palikumanga kwa mankhwala owonongeka pochita masewero olimbitsa thupi - lactic acid, etc. Zovuta za mitsempha ndi zotupa zimakhala zovuta chifukwa cha kutopa pa mpikisano.
Chenjezo: Marathons ndi Addicting
Koma pokhala ovuta kwambiri, marathons amakhalanso osokoneza bongo.
Ngakhale kuti anthu ena amatha kuchita "chimodzi," komanso lumbiro lalikulu loti asadzachite kachiwiri pambuyo poyambira, anthu ambiri amayamba kuyang'ana kuti awone ngati angathe kusintha nthawi ndi chaka.
Hal Higdon, yemwe wathamanga marathons oposa 100, analemba kuti, "Mu marathon, simumenya ena koma m'malo mwake mumapambana." Ndi chochitika chaumwini, wophunzira aliyense ali ndi cholinga chake kuti akwaniritse, nthawi zambiri kuti amalize.
Zotsatira> Kuphunzitsa pa Marathon