Dziwani kuti mileage yanu yopambana kwambiri iyenera kukhala yotani
Nthawi zambiri zimakhala zodabwitsa chifukwa chake ndondomeko zamaphunziro a marathon sizipita mamita makumi awiri. Kodi mungakhale bwanji okonzeka - m'maganizo ndi mwathupi - kuthamanga makilomita sikisi kupyola motalika kwambiri?
Pali kutsutsana kwambiri pa nkhaniyi. Koma akatswiri ambiri othamanga adzanena zamaseĊµera okondweretsa kuti sikuli bwino kugwiritsira ntchito makilomita oposa 20 panthawi imodzi pophunzitsa.
Chifukwa chake ndikuti kuthamanga makilomita oposa 20 kumatengera thupi lanu. Mudzafunika nthawi yowonongeka, ndipo mumakhala ndi chiopsezo chachikulu chovulala.
Kuthamanga makilomita 18 mpaka 20 pamene maphunziro anu ataliatali kwambiri amatha kukonzekera kuti mutsirize marathon. Choncho, zotsatira zowonongeka zogwiritsira ntchito nthawi yaitali kuposa makilomita 20 kupitirira phindu lililonse, monga kumverera bwino pokonzekera kuyenda 26.2 miles.
Zotsatira za Zakale, Zomwe Zidzakhala Pang'ono Kupitiliza Kuphunzitsidwa
Komanso, ndizofunika kukumbukira kuti pokonzekera marathon yanu sikuti mumangotenga nthawi imodzi yokha - ndi za maphunziro omwe mwakhala mukuchita kwa miyezi ingapo. Ngati mwakhala mukutsatira ndondomeko yanu yophunzitsa marathon, mukhala okonzeka.
Pulogalamuyi imamangidwa kuti iwonjezere mtunda wautali kwambiri. Ndondomeko zambiri zimapanga kuwonjezera pa 10% pa sabata. Ili ndi lamulo la thumbu la maphunziro a masewera olimbitsa thupi kuti liphatikize kupindula kwa thupi lawo popanda kuwonjezera chiopsezo cha kuvulala.
Muwonjezeranso kupanikizika pang'ono ku minofu yanu, kayendedwe kabwino ka kagetsi kake, ndi kuvutika maganizo. Koma nkhawayo ndi yokwanira kuti mubwezeretsedwe mu sabata yanu yotsatira, yayitali.
Mukamaphunzitsidwa nthawi yaitali, mumangomanga maulendo oyendetsa mapazi anu kuti asamapse.
Mumaphunzira kumene mumakwiya komanso zomwe mungagwiritse ntchito kuti muteteze. Mumaphunzira kuthamanga molondola komanso nthawi yoti mutenge mphamvu zowonjezera. Momwemonso mumakhala ndi kuvutika maganizo ndi chidaliro kuti muthe kudutsa maola ambiri.
Kujambula Masabata Awiri Asanafike Marathon
Pa masabata awiri musanayambe mpikisano wanu, mumadula mileage yanu. Nthawi yojambulayi idzapangitsa thupi lanu kukhalanso ndi miyezi yonse yophunzitsidwa. Mudzadzimva kuti mupumula ndikukonzekera kuyenda mtunda wa makilomita 26.2.
Nanga Nanga Bwanji 6.2 Miles?
Tsiku la mpikisano lidzakhala losiyana ndi tsiku la maphunziro. Ndi zosangalatsa, mwina ngakhale zoopsa pang'ono. Mudzakhala ndi othamanga ena kukakondana nawo ndipo anthu akukulimbikitsani nthawi yamakilomita omaliza. Mukadutsa "khoma" pamtunda wa makilomita makumi awiri, mutha kuyang'ana pamzere womaliza. Ndi 10K yokha ndi kutentha kwa ma kilomita 20! Pogwiritsira ntchito kuti thupi lanu likhale pamwamba, ngati simukuvulazidwa, mudzachiyendetsa.
Chitsime:
Bosquet, Laurent; Monpetit, Jonathan; Arvisais, Denis; Mujika, Inigo: "Zotsatira za Tapering Pa Performance: A Meta-Analysis. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita 39 (8): 1358-1365, August 2007.