Mmene Mungayendere
Kodi mukuyenda bwino? Mwinamwake simunapereke lingaliro lalikulu ku funso limenelo mpaka mutayamba kuyendayenda kuti mukhale ndi thanzi lanu, kulemetsa, kapena kuphunzitsira zochitika kapena kuyenda. Mukhoza kusintha mawonekedwe anu kuti muziyenda ndi mphamvu zowonjezereka, mofulumira, ndi bwino. Ndipo ndondomeko zophunzitsira zingathandize kukutsogolerani ku zotsatira zanu zabwino.
Zofunikira
Khalani pa benchi ndikuwonetse anthu omwe akuyenda mofulumira. Mudzawona mafashoni osiyanasiyana, ndipo nthawi zambiri sakhala ogwira ntchito kwambiri.
Ziribe kanthu cholinga chanu chiri, muyenera kuyenda bwino, mapazi, phazi, ndi kuyendetsa bwino mkono-njira zinayi zoyendetsera njira zogwirira ntchito .
Mukamvetsetsa zofunikira izi, mukhoza kuyang'anitsitsa njira zanu ndi zizoloŵezi zanu komanso kupewa zolakwika 10 zoyendayenda . Ngati mumagwiritsa ntchito tsamba lopukuta, muyenera kupewa mapepalawa akuyenda zolakwitsa .
Mutha kuphunziranso kuyendayenda mosiyana.
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Mmene Mungayambitsire Kuyenda Pofuna Kutaya Thupi
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Nsonga Zaumoyo ndi Chitetezo Chokwera pa Chiwonetsero Cha Mtendere
Phunzirani kuyenda kumtunda kapena kuyenda . Phunzirani momwe mungasangalale (kapena kungopirira bwino) mukuyenda mvula , kuyenda mu nyengo yozizira , ndi kuyenda mukutentha .
Mapulani Ophunzirika Oyenera
Kodi mukufuna kungoyamba kuyenda kapena kungofulumira? Pano pali zolinga zofunika zomwe zingakulozeretseni njira yoyenera:
- Kuyendayenda kwa Oyamba : Yambani apa ngati simunayambe kuchita masewera ndipo mukufuna kuyamba kuyenda. Idzamanganso nthawi yanu yoyenda kuchokera ku zero mpaka mphindi 30. Phunzirani mawonekedwe abwino pa njira yanu kuti mukwaniritse zotsatila zaumoyo zoyamba pazochitika zamasewero tsiku ndi tsiku. Kuti mudziwe zambiri, gwiritsani ntchito ndondomeko yoyendetsa kayendedwe ka masiku ofulumira . Zolingazi ndizoyenera kwa iwo amene amayenera kuyenda kuti athe kuchepetsa mavuto awo azaumoyo komanso oyambitsa oyambirira ndi cholinga cholemetsa.
- Mmene Mungayendere Mofulumira : Phunzirani kuyenda mofulumira pogwiritsa ntchito mawonekedwe abwino kuti muthe kuyenda mofulumira kuyenda mukulimbikitsidwa kuti muchepetse ngozi. Pogwiritsa ntchito makina opanga bwino, mukhoza kumanga msanga ndi nthawi yofulumira yopita kuntchito yomwe imalimbikitsanso mphamvu komanso mphamvu zamagetsi.
- Kugwiritsa Ntchito Mitengo Yoyendayenda : Onani momwe mungagwiritsire ntchito mitengo yoyendetsa thupi labwino kuti muwotche kwambiri maulendo pa liwiro lirilonse. Mukhoza kuphunzira njira ya Nordic kuyenda pole yomwe imafuna mitengo yomwe ili ndi galasi kapena nsapato kapena mukhoza kuphunzira njira yowonjezereka yomwe ingagwiritsidwe ntchito ndi mitengo iliyonse. Ngati mudakumana ndi Nordic kuyenda, mungafune kuphunzitsa marathon a Nordic kuyenda .
- Ndondomeko Yoyendayenda Yokonda Kulemera Kwambiri : Gwiritsani ntchito ndondomekoyi kuti muwotchere zowonjezera pamagetsi pogwiritsa ntchito ntchito zosiyanasiyana.
Mitundu ndi Zochitika
Kodi mumaphunzitsa mtunda uti? Gwiritsani ntchito ndondomeko yoyendetsera ntchito yomwe idzakupangitsani inu kumapeto. Kaya mukuphunzitsira mtunda wautali kapena mtunda wautali, kumanga nthawi yanu yoyendayenda ndichinsinsi.
Y ouyamba angayambe kuganiza kuti simungapange konse. Koma pogwiritsira ntchito mofulumira komwe kumawonjezera mtunda wanu, mudzadabwa ndi kutalika komwe mungapite.
- 5K Kuyenda : Mtunda uwu wa mamita 3.1 ndi wotchuka kwambiri pa zachikondi ndi kuyenda kosangalatsa. Ndi ola kapena osachepera kuyenda.
- 10K Kuyenda : Kutalika kwa mtunda wa makilomita 6.2 kumatenga anthu ambiri pamphindi 90 mphindi ziwiri. Ndilo mtunda wotchuka wopita ku volkssport ndikuyenda mosangalatsa.
- Gawo la Marathon Yoyenda : Mtunda wa makilomita khumi ndi awiri (21,1) ndilovuta kwa woyenda. Miyendo yambiri ya ma marathoni ndi ofunika kuyenda ngati mutha kumaliza maola anayi kapena osachepera. Mudzasowa miyezi itatu kapena inai kuti muzitha kumangirira miyendo yanu ndikuyendetsa mapazi anu.
- Kuthamanga kwa Marathon : Simukuyenera kuthamanga kuti mukwaniritse mzere wa makilomita 42-kilomita. Koma iwe uyenera kukhala miyezi isanu kapena kupitilira maphunziro. Mudzafunika kulingalira zapadera zowonjezera mphamvu, kutsekemera, kuteteza mitsempha, nsapato, ndi magalimoto kuwonjezera pa nthawi yophunzitsa.
- Kupanga mpikisano wothamanga: Maseŵera othamanga a Olympic ndi njira yomwe imapangitsa kuti mphepo ikhale yozungulira komanso ikufulumira kwambiri. Pano pali zofunikira kuti mumvetse momwe zakhalira. Ngati mukukonzekera kuphunzira kupikisana, ndikofunika kupeza mphunzitsi wamtundu wanu yemwe angathe kutsimikizira kuti muli ndi njira yoyenera. Mukamaliza kuphunzira, mungayambe kukwanitsa mafuko am'deralo, oweruza omwe akuweruzidwa kapena kuyamba kumenyana ndi othamanga ambiri kumalo osangalatsa a kumidzi.
Maulendo Amasiku Ambiri ndi Mitengo
Mukafuna kuyenda mtunda wautali tsiku lililonse kwa masiku awiri kapena kuposerapo, muyenera kumvetsera kuti muteteze zilonda zam'madzi ndi kukhala ndi hydration komanso zakudya zabwino. Ndikofunika kwambiri kuti mukhale ndi nthawi yochulukirapo, kotero mumapangitse mapazi anu, kumanga chipiriro, ndikudziwa zomwe nsapato ndi magetsi zimagwirira ntchito bwino.
- Camino de Santiago : Ngati mudzayenda njira ya pilgrim kudutsa ku Spain, ndikofunikira kuti mukonzekere mapiri, masiku akuyenda maulendo 13 kapena kupitirira, ndikunyamula chikwama. Ngati mukufuna kuyamikira ulendowu ndikuchepetsa kuchepa kulikonse, gwiritsani ntchito ndondomekoyi.
- Mapiri ndi Kummwera Kwambiri : Zinthu ziwirizi zikuwoneka kuti zikuyenda limodzi kuti mutenge mpweya wanu. Ngati mukukonzekera kupita kumtunda, onani momwe mungakonzekere.
- Avon 39 Kuyenda : Maulendowa amapereka mwina theka la marathon masiku awiri kapena marathon tsiku lachiwiri ndi theka la marathon tsiku lachiwiri. Komanso, mumamanga usiku wonse. Pano pali ndondomeko za maphunziro pa kusiyana kulikonse.
- Susan G. Komen 3-Tsiku la machiritso Akuyenda : Muyenera kuphunzitsa kuyenda makilomita pafupifupi 20 pa tsiku kwa masiku atatu ndi kumanga msasa mausiku awiri. Nazi momwe mungakonzekere.
- Goofy, Dopey ndi Other Marathon / Half Rute-Back-Race : Gwiritsani ntchito ndondomekoyi kuti mukonzekerere mavuto omwe mumakumana nawo.
- Half Marathon : Gwiritsani ntchito ndondomekoyi pa zochitika zomwe mudzayenda masiku awiri kapena theka la marathon masiku mzere.
Kupeza Gulu la Ophunzitsa kapena Kuphunzitsa
Mukhoza kusintha mawonekedwe anu oyendayenda popeza mphunzitsi kuti akuwoneni ndikukufotokozerani. N'zovuta kudziwonera nokha zomwe mungakhale mukuchita molakwika.
Fufuzani magulu ophunzitsira m'masitolo anu, omwe nthawi zambiri amalandira oyenda. Ndiponso, fufuzani magulu anu a Meetingup omwe mukuyenda nawo ndipo mukhoza kupeza ena otsogoleredwa ndi mphunzitsi woyendayenda. LinkedIn ndi malo abwino kuti mufufuze wophunzira woyendayenda, mphunzitsi wa racewalking, kapena mphunzitsi wa Nordic wakuyenda.
Marathon ndi Half Marathon Coaching and Training Groups : Pali magulu ambiri omwe amaphunzitsidwa. Zimaphatikizapo maphunziro mu njira ndi kuphunzitsa. Ngakhale simukufuna kupita patali, magulu awa akhoza kukhala njira yabwino yolumikizana ndi wophunzira woyenda.
Mawu Ochokera
Mutengapo gawo loyamba mwa kufunafuna maphunziro pa momwe mungayendere bwino. Kudziwa zambiri za malo anu komanso njira zanu kudzakuthandizani kusangalala ndi kuyenda kwanu komanso kulimbikitsa ntchito yanu. Mudzakhala okonzeka kulowa nawo zochitika zosangalatsa ndikuyambanso kusonkhanitsa ma medaliza ndi masewera othamanga nthawi zonse.
> Chitsime:
> Zotsatira za thupi lachimuna cha 2008: Akhale achangu, wathanzi, ndi wokondwa . Washington, DC: US Dept. ya Health and Human Services; December 11, 2008.