Onetsetsani Kuti Mukukonzekera Marathon Anu
Kutalika ndi gawo lofunika la maphunziro a marathon. Kutalika kwanu ndikutalika kwanu kwa sabata ndipo muyenera kuchitapo kanthu pafupipafupi , kawirikawiri pafupifupi 70-75% ya max HR. Ambiri a marathoners-in-training amachoka pamtunda wa makilomita 20 chifukwa chautali wawo.
Nazi malingaliro otsimikizira kuti nthawi yayitali ikuthandizani kukonzekera bwino pa marathon anu, kotero mumakhala wokonzeka komanso otsimikiza pa tsiku la mpikisano.
1 - Yesetsani Zovala ndi Zakudya
Taganizirani za nthawi yaitali kuti mupange "kavalidwe kavalidwe" pa marathon anu. Mukufuna kuyesa zakudya zosiyanasiyana pakutha, monga magetsi amphamvu ndi chews , ndikuwona zomwe zikukuyenderani bwino. Komanso, yesetsani kuona zomwe zovala zimamva bwino kwambiri kuti muthe kukonzekera chovala chanu cha marathon. Simukufuna kuyesa chilichonse chatsopano pa tsiku la masewera a marathon.
2 - Tengani Nyovuta Tsiku Lisanafike
Onetsetsani kuti mupuma mokwanira usiku wonse, ndikukhala ndi maola asanu ndi atatu. Tsiku lotsatira kapena masiku awiri musanapite nthawi yaitali muyenera kukhala tsiku lopumula. Ngati mumaphunzitsa tsiku lomwelo, liyenera kukhala losavuta kapena lochita masewera olimbitsa thupi.
Zowonjezera: Kodi Masiku Otsegulira Ndi Ofunikira kwa Othamanga?
3 - Idyani ndi Kumwa Chinachake Musanayambe
Muyenera kudya chakudya chaching'ono pafupi 1 1/2 mpaka 2 maola musanayambe kuthamanga. Sankhani chinachake chokwanira muzakudya komanso kuchepetsa mafuta, mapiritsi, ndi mapuloteni. Zitsanzo zina za mafuta omwe amagwiritsidwa ntchito musanayambe kugwira ntchito ndi awa: bagel ndi mandimu; nthochi ndi mphamvu yamagetsi; kapena mbale ya chimfine ndi chikho cha mkaka. Khalani kutali ndi zakudya zamtengo wapatali, zamtengo wapatali, kapena zapamwamba zedi, chifukwa zingayambitse kuchepa kwa m'mimba .
Zowonjezerani: Chakudya Choyambirira Ndi Choyipa Choyambirira
4 - Sungani ndi Kudya Moyenera Momwe Mukuyendetsera
Masiku awiri musanapite nthawi yaitali (ndi marathon anu) ayenera kukhala masiku apamwamba. Muyenera kuonetsetsa kuti muwonjezere kuchuluka kwa carbs mu zakudya zanu, osati zakudya zonse. Carbo-loading sikutanthauza kuti muyenera kudya mbale zitatu za pasitala kuti mudye chakudya! Cholinga cha makilogalamu 65% kuchokera ku carbs masiku amenewo. Mukhoza kukhala ndi mapuloteni koma, m'malo mwa nkhuku ndi mpunga, khalani ndi mpunga ndi nkhuku. Imwani madzi ambiri komanso madzi osakaniza. Sikuti kumwa mowa kumangokukhadzitsani, koma kungakulepheretseni kugona tulo.
Zambiri: Kodi ndiyenera kudya ndi kumwa chisanafike nthawi yaitali?
5 - Kodi Kuthamanga Kwako Kwambiri Kumathamanga Nthawi Yomweyo?
Onetsetsani kuti nthawi zina mumakhala nthawi yeniyeni yomwe mwatsatanetsatane amachitikira kuti mudziwe kuti mukuyenda nthawi imeneyo. Mudzakhalanso ndi ndondomeko yoyamba yomwe mungathe kuchita pa tsiku la marathon.
6 - Musati muwononge Milelo
Chifukwa cha masewera olimbitsa thupi, kuopsa koyendetsa makilomita oposa 20 kupitirira phindu lomwe lingatheke. Inu simukuyenera kuthamanga makilomita 26.2 kuti muphunzitse kuti mutha kukwaniritsa marathon.
Zowonjezerapo: Nchifukwa chiyani Maili Anga Akutalika Kwambiri 20 Amatha Kuthamanga?
7 - Yesetsani Kugwiritsa Ntchito Malingaliro Amaganizo
Gwiritsani ntchito nthawi yanu monga mwayi wogwiritsa ntchito njira zonse zamaganizo zomwe zingakuthandizeni pa marathon anu. Yesani kugwiritsa ntchito zithunzi, kujambula, ndi kudziyankhula kuti mukhale ndi maganizo.
Zambiri:
- Malangizo Othandizira Kuti Mukhale ndi Nthawi Yambiri Yosavuta
- Mmene Mungadzidodometse Pamene Mukuthamanga
8 - Chitani Nsapato Mwanu Pamene Mudatsiriza
Chitani pang'ono mutatha kuthamanga ndipo, ngati mungathe kulekerera, tengani kusamba kwa ayezi kuti muchepetse kupweteka kwa minofu ndi kutopa. Pambuyo pa tsiku, ndiye kuti ena akuyenda kapena kosavuta kuti apulumuke miyendo yanu.