Kuthamanga kwanu kwa nthawi yayitali kungakhale gawo lovuta kwambiri pa maphunziro a mtunda wautali monga marathon, makamaka pamene mileage imayambira kuwiri. Tsatirani malangizo awa kuti mukhale ndi nthawi yosavuta komanso yosangalatsa, ndikukonzekeretsani tsiku la masewera.
Pewani Chafing
Palibe chomwe chingasokoneze nthawi yaitali ngati kupweteka kosautsa. Musaganize kuti simuthamanga mokwanira kuti muwotchedwe m'malo omwe mumakhala nawo. Ngakhale kungoyenda makilomita 5 kapena 6 kungabweretsere vuto lalikulu.
Valani masokosi , ma shati, ndi akabudula omwe amachotsa chinyezi. Gwiritsani ntchito Glide , Vaseline, kapena zinthu zofanana ndi zotchinga (pamapazi, pansi pa mikono, pakati pa ntchafu, ntchentche, etc.) kuti muteteze kutentha ndi / kapena malonda.
Zambiri: Kupewa ndi Chithandizo cha Chafing
Khalani Osasamala
Achinyamata ena amathamanga m'mapewa ndi manja awo atayamba kutopa, zomwe zimawatsogolera kumutu ndi kupweteka kumbuyo. Mukhoza kupewa kutsekemera ndikugwedezeka ndi kugwedeza manja anu ndi mapewa nthawi zonse. Komanso, onetsetsani kuti musatambasulire manja anu pamsonga waukulu - kutumidwa koteroko kumatambasula mikono yanu, mapewa anu ndi khosi.
Ngati muli ndi botolo la madzi m'dzanja lanu, onetsetsani kuti nthawi zonse mumasinthana mbali, choncho mbali imodzi imakhala yovuta kwambiri kuigwiritsa ntchito nthawi yonse.
Sinthani Mile Mile
Pewani njira yanu kukhala magawo ang'onoang'ono. Kuthamanga kwanu kwa mailosi khumi ndi fifodzi kudzakhala kovuta kwambiri ngati mutathyola mu zigawo zitatu za mailosi. Mukafika pamtunda wa makilomita 18, ganizirani nokha, "Chabwino, pansi pa 10K kuchokera kuno."
Palibe Chatsopano pa Tsiku la Mpikisano
Yambani kuyesera ndi zakudya zosiyana, monga magetsi amphamvu ndi chews , ndi zovala kuti muthe kudziwa zomwe zikukugwirani ntchito. Cholinga ndicho kupeza anthu okondedwa anu panopa, kotero simukuyesera chilichonse chatsopano pa tsiku la mpikisano. Pamene mukuyandikira fikisano lanu, chitani nthawi yayitali ngati kavalidwe ka tsiku lanu lalikulu.
Zowonjezerani: Kodi Ndiyenera Kudyani Pa Nthawi Yanga Yambiri?
Tengani Kuthamanga
Musamadzimve mlandu ngati mumasiya kapena kuyenda kuti mutenge madzi nthawi yanu. Anthu ambiri amayenda kudutsa m'madzi omwe amapita ku marathons. Ndipo kutenga mphindi yochepa yopita kumapangitsa kuti minofu yanu ikhale yopuma mwamsanga, kotero mumakhala olimbikitsidwa komanso mutatsitsimutsidwa mukayamba kuyambiranso.
Ngati mukukonzekera kupita kokayenda nthawi zonse, mukhoza kuwatenga patali (mtunda uliwonse, mwachitsanzo) kapena nthawi (maminiti 15, mwachitsanzo). Tsatirani malangizo awa pamapumu anu oyendayenda kuti mutha kubwerera mosavuta pamene nthawi yanu yamayenda yatha.
- Mmene Mungachitire Njira Yoyendetsa / Kuyenda
- Kodi Ndingayende Pa Nthawi Yanga?
- Kodi Ndiloledwa Kuyenda Pakati pa Mpikisano?
- Zifukwa Zomwe Mungayendere / Yendani
Pezani Gulu la Kuthamanga
Kuthamanga ndi anthu ena kungachititse kuti nthawi yanu isakhale yosavuta komanso yokondweretsa. Kulumikizana ndi wokondedwayo kumapangitsa kuti nthawi ifulumire, kotero kuthamanga kwanu sikungakhale kovuta. Fufuzani kuti muthamangire magulu kapena muthandizane gulu lachikondi m'deralo.
- Mmene Mungapezere Gulu la Kuthamanga
- Makhalidwe apamwamba a Kuthamanga kwa Gulu
- Mmene Mungapezere Kuthamanga Otsatsa
- Malangizo Othawa ndi Zina Zina Zofunika
Kuthamanga pa Pafupi
Ngati n'kotheka, yesetsani kuthamanga pazitali, ngati njira yopita kuntchito, kwa nthawi yayitali. Njira yowonongeka imakhala yowononga thupi lanu kuposa asphalt kapena konkire, ndipo kuyendetsa pazimenezi kumakuthandizani kuti muthe msanga mutatha nthawi yaitali.
Kukhala wanyengo ndi kofunikira
Muyenera kuonetsetsa kuti mukupeza bwino nthawi zonse, makamaka pamene mukuyenda nyengo yotentha. Mukhoza kunyamula zamadzimadzi pogwiritsa ntchito botolo la madzi kapena lamba . Imwani njala - mukamadzimva mutamva ludzu, tengani makomo 4-6 a madzi kapena zakumwa za masewera.