Kodi mukufuna kumeta ndekha nyimbo yanu ya hafu ya marathon ? Ntchito zotsatirazi zingakuthandizeni kulimbitsa mphamvu, mphamvu, ndi liwiro, komanso kumanga chidaliro chanu kuti muthe kudutsa pamtunda. Zochita zonsezi zikhoza kuchitika pamsewu, mapepala opangira mapepala, kapena piritsi, ndipo zimasinthidwa kumtundu uliwonse wa wothamanga.
Ntchito yoyamba ndi yabwino kwa iwo omwe amayenda makilomita osachepera 20 pa sabata.
Amene akutsatira ntchito yapakati ayenera kukhala akuthamanga makilomita 20 mpaka 30 pa sabata, ndipo apamwamba ayenera kukhala 30+. Ngati othamanga akuyang'ana kuwonjezera mileage, akhoza kuwonjezera kutalika kwa kutentha kwawo kapena kuzizira.
Mphindi 800 imabwereza
Kuwonjezera mwatsatanetsatane sikungangokupatsani mphamvu komanso mwamsanga, mumaphunziranso kuyenda mofulumira kwa mtunda wina, zomwe zingakuthandizeni kulimbitsa luso lanu lopangika. Kubwereza ntchitoyi kamodzi pa sabata kudzalimbikitsanso chidaliro chanu chifukwa choyamba kubwereza kumayamba kumverera mosavuta pamene mukupita kumapeto kwa masabata.
Mufuna kuyamba kuyambiranso kupanga mamita 800 pamlungu, pafupi masabata 8 mpaka 10 musanayambe mtundu wanu. Nazi momwe mungachitire:
1. Ntchitoyi imapangidwa bwino pamsewu , komwe mungathe kuyendetsa mamita 800. Mufunikira wotchi , kapena chipangizo china. Njira zambiri zimakhala mamita 400, choncho maulendo awiri amakhala ofanana mamita 800 (pafupifupi mtunda wa kilomita).
Ngati mulibe mwayi wopita kumtunda, yesani mamita 800m (kapena hafu mtunda) mutsegule pamsewu kapena mukuyenda pulogalamuyi monga MapMyRun kapena RunKeeper. Mukhozanso kuchita masewera olimbitsa thupi pa sitimayi.
2. Kutenthetsa ndi mapepala awiri (800m) othamanga kapena kuyenda. Kenaka, muthamanga mphindi 800m pa masekondi khumi mofulumira kuposa cholinga chanu chenicheni cha mpikisanowu .
3. Pewani (mosavuta) kwa mamita 400m (mphasa imodzi ya phokoso) pakati pa kubwereza. Onetsetsani kuti kupuma kwanu ndi mtima wanu wasintha musanayambe kubwereza. Oyamba oyamba ayambe ndi kubwereza kwapakati pa 800m ndi kupita patsogolo ayenera kuyamba ndi zinayi.
4. Onjezeraninso ma 800m kubwereza sabata yotsatira. Yesetsani kusunga mofulumira (masekondi 10 mofulumira kuposa cholinga chanu chenicheni cha hafu ya marathon) kwa aliyense. Ngati simungathe kusunga maulendo obwereza omaliza, gwiritsani ntchito chiwerengero chomwecho chobwereza sabata yotsatira, m'malo mozembera.
Oyamba: Max pa maulendo anayi okwana 800m.
Zomangamanga: Kutuluka pamwamba pa 6 800m kubwereza.
Zapamwamba: Gwiritsani ntchito njira yanu mpaka kubwereza eyiti 800m.
Kupita Patsogolo Kumathamanga
Zambiri za theka la marathon zimakhala molimbika ndi kuyenda msanga mpaka kumtunda wautali wa masewerawo, kumene amawonongeka ndi kuwotcha. Kupititsa patsogolo kumakulimbikitsani kuti muzichita kaye pang'ono chifukwa mukufunikira kuthetsa mwamphamvu. Adzakonzanso mphamvu zanu zamaganizo kuti muthe kupweteka mpaka kumapeto kwa mpikisano. Mungathe kuphatikizapo kupititsa patsogolo kwanu kumapeto kwa mlungu uliwonse, kotero kuti akhoza kuwonjezeredwa pa nthawi iliyonse yophunzitsira marathon.
Woyambitsa: Muyenera kukhala mukuchita masabata onse omwe mumakhala nawo mofulumira, mofanana ndi mphindi imodzi kapena ziwiri pang'onopang'ono kusiyana ndi cholinga chanu cha msinkhu.
Mutakhala nawo masabata asanu ndi atatu otsalira kuti mupite ku maphunziro anu, mukhoza kufotokozera maulendo opita patsogolo. Pa nthawi ina iliyonse (kotero, milungu iwiri iliyonse), yesetsani kukwera msinkhu payendedwe lanu lakapikisano la ma marathon pa mtunda womaliza.
Zomangamanga: Thamangani paulendo wanu wophweka (mphindi imodzi mpaka masekondi 90 pang'onopang'ono kusiyana ndi msinkhu wopita patsogolo). Mukakhala ndi mailosi awiri kuti mutuluke, mutenge mpikisano kuti mupite patsogolo. Mukhoza kuchita mtundu umenewu wazomwe mukuyenda nthawi zonse.
Zapamwamba : Kuthamanga paulendo wanu wosavuta (mphindi imodzi mpaka masekondi 90 pang'onopang'ono kusiyana ndi msinkhu wopita patsogolo) kwa magawo awiri mwa magawo oyambirira a mtunda wanu. Kenaka yonjezerani liwiro lanu kuti muthamangitse mtundu wautali wautali wanu wonse.
Ngati mungatengeko mofulumira kusiyana ndi msinkhu wothamanga mtunda, pitani. (Koma musaiwale kuti muzitha kuzizira pang'onopang'ono mukamaliza.) Musamapite patsogolo kuthamanga kwa nthawi yaitali, chifukwa mwachiwonekere zimakhala zovuta kwambiri m'thupi lanu kuposa nthawi yaitali pafupipafupi. Mukhoza kuzichita pa gawo limodzi la magawo atatu pa nthawi yoyamba ya maphunziro anu, ndipo nthawi zina zimatha kwa theka lachiwiri.
Hill Ikubwereza Panthawi Yovuta
Tempo akuthamanga kwambiri chifukwa cha maphunziro othamanga kwambiri a marathon chifukwa athandiza othamanga kukhala ndi anaerobic, omwe ndi ofunika kwambiri pamsasa. Zimayenera kuchitidwa pafupipafupi 10K kapena msinkhu umene umamva "molimbika kwambiri." Musayambe kukambirana mosavuta pamene mukuyendetsa tempo! Kuchita nawo pa phiri kumapangitsanso vuto lina lomwe lingakuthandizeni kulimbitsa mphamvu zanu ndi chidaliro chanu.
Nazi zomwe mungachite:
Yambani ndi kutentha kwa mphindi 5 mpaka 10 yosavuta kuthamanga kenako mupeze mtunda wochepa. Kuthamanga kukwera mmwamba kwa mphindi imodzi pa tempo yanu, kenaka mutembenukire ndi kuthamanga payeso yomweyi (kumbukirani kuti khama lomwe likutsika lidzasinthira mofulumira). Kubwereza kotheratu kumaphatikizapo kukwera ndi kutsika, kotero kubwereza 10 kungakhale 10 kumapiri ndi 10 kutsika. Magulu onse ayenera kumaliza ndi osachepera mphindi zisanu zozizira zosavuta kuyenda kapena kuyenda. Zapamwamba zikhoza kuonjezera kutalika kwa kutentha kwawo kapena kuzizira ngati akufuna ntchito yowonjezera.
Oyamba: Yesani ntchitoyi pamodzi kamodzi pa sabata. Yambani ndi kubwereza zisanu ndipo yonjezerani chimodzi kapena ziwiri kubwereza sabata iliyonse, ndikugwira ntchito yanu mpaka kubwereza khumi.
Zomangamanga: Yambani ndi kubwereza 10 ndipo yonjezerani wina kapena awiri kubwereza sabata iliyonse, mukugwira ntchito yanu mpaka kubwereza 15.
Zapamwamba: Yambani ndi 15 kubwereza ndipo yonjezerani wina kapena awiri kubwereza sabata iliyonse, ndikugwira ntchito yanu mpaka kubwereza 20.