Ngati mwakhala mukuchita masewera olimbitsa thupi, ndiye kuti mumamvapo (ndipo mukuganiza kuti simunamvepo) "kugunda khoma." Kumenya khoma ndilo mpikisano wothamanga pamene thupi lagwiritsira ntchito Zakudya zakusungidwa kapena glycogen. Ndi pamene thupi liyenera kudalira mafuta chifukwa cha gwero lake lalikulu la mphamvu. Popeza mafuta owotcha sagwira ntchito monga mafuta , amawotchera ndipo thupi lanu likuyenda mofulumira.
Ena othamanga amanena za kumverera ngati kuthamanga kudutsa matope kapena kuthamanga ndi mchenga wamchenga kumapazi awo.
Ndiye ndi njira yanji yabwino kwambiri yopezera chokhumudwitsa chimenecho? Mwa kuchita masabata onse. Kwa othamanga marathon, kuthamanga kwautali nthawi zambiri kumakhala mtunda wa makilomita 10 mpaka 20. Nawa ena mwa mapindu omwe mungapeze pakuchita mlungu uliwonse:
Kupirira Kwambiri
Pamene mukuyenda motalika, mukukulitsa kupirira kwakukulu kotero thupi lanu silikuyenera kugwira ntchito molimbika kuti likhale lofanana. Kutalika kumalimbitsa mtima wanu ndi kutsegula capillaries yanu, zonse kutumiza mphamvu ku ntchito minofu ndi kutulutsa zonyansa kuchokera minofu yotopa.
Kukula kwa Mitsempha Yambiri
Pakutha nthawi yaitali, thupi lanu limatulutsa mitsempha yofulumira kwambiri kuti imithandize pang'onopang'ono (monga kuyendetsa marathon), kotero mumakhala ndi minofu yambiri yomwe mumaphunzitsidwa kuti mukwanitse kupitako. Zopindulitsa zina zakuthupi ndizowonjezeka chiwerengero ndi kukula kwa mitochondria, zomwe ndi mphamvu ya mphamvu ya minofu yanu.
Maphunziro Ogwiritsira Ntchito Mafuta Monga Chitsime cha Mafuta
Kutalika kumaphunzitsanso thupi lanu kuti lilowe mu mafuta monga gwero la mphamvu zisanapangitse mapu anu atha. Zotsatira zake, chakudya chanu chosungidwa chimatha nthawi yayitali, kuthandiza kupeŵa "khoma" loopsya.
Zakudya Zabwino ndi Kuchita Zokwanira
Inde, mufunikirabe mphamvu yochuluka pamtunda wa makilomita 26.2, motero nthawi yayitali imapatsanso mpata wothamanga kuti ayambe kuyaka ndi carbu pamene akuthamanga, yomwe ndi njira yina yopeŵera kugunda khoma.
Popeza aliyense wothamanga amachita mosiyana ndi kudya kapena kumwa zakumwa m'zakuthamanga, nthawi yayitali amalola marathoners amayesera njira zosiyanasiyana zozizira, monga zakumwa za masewera, mafuta, kapena mipiringidzo yamagetsi yomwe imakumbidwa mofulumira ndipo imalowetsa m'magazi kuti ipange mafuta. Mukhoza kuyesa njira zosiyanasiyana ndikuonetsetsa kuti mulibe vuto la m'mimba kapena m'mimba mukatha kuzidya.
Kuthamanga ndi kofunika kwambiri kuti chitetezo cha mtundu wanu ndi ntchito yanu, motero nthawi yayitali ikupatsani mpata wochita madzi akumwa ndi zakumwa za masewera musanafike marathon.
Mayesero a Gear ndi Zovala
Kuwonjezera pa kusankha kwanu zakudya , "palibe chilichonse chatsopano pa tsiku la mpikisano" chimagwiranso ntchito pa nsapato zanu, magalimoto, ndi zovala zanu. Nsapato kapena malaya omwe sakhala ndi mavuto nthawi yayitali angakopse pamene mukudutsa chizindikiro cha mailosi khumi, ndipo ndibwino kuti muwone izi panthawi yophunzitsidwa osati pa marathon. Kuyesa magalasi ndi zovala pamene mumathamanga nthawi zambiri kumatanthauza kuti mutha kukonzekera kukonzekera kuti muthamangidwe ndipo sipadzakhala zodabwitsa pa tsiku la mpikisano.
Limbikitsani Mavuto Aumtima
Kuwonjezera pa kumangirira chipiriro chofunikira ndikukukonzekeretsani kuti mukakhale maulendo 26.2, mumatha kukonzekera kuti mutha kuganizira mozama ndikuganiza mwamphamvu kuti musagwidwe mfundo pamene malingaliro anu, osati miyendo yanu, akukuuzani kuti muime.
Kuthamanga kwautali kumalimbitsa chidaliro chanu monga wothamanga kotero kuti mukumverera wokonzeka kuthana ndi mavuto a maganizo. Ndipo ngati mutakumana ndi chiphaso panthawi ya marathon wanu, mudzatha kuyendetsa nthawi yanu kuti muthe kukuthandizani.