Malangizo a Half Marathon Maphunziro ndi Kupikisana
Pali zambiri zomwe zingawonongeke panthawi yophunzitsidwa ndi masewera a marathon . Pano pali zolakwika zomwe anthu ambiri amachita zomwe zimapangitsa kuti azitha kuwapewera.
1 - Musathamange mozungulira marathon ngati mpikisano wanu woyamba.
Nthawi zonse ndimakonda kuona ochita maseŵera akumaliza mpikisano wamfupi, ngati 5K kapena 10K , musanayambe kupita ku hafu ya marathon mtunda. Kuthamanga makilomita 13.1 ndizovuta; simukufunanso kukhala ndi mantha pazinthu monga kujambula mtundu wanu, kuthamanga mpikisano, kugwiritsa ntchito zizindikiro , kutenga makapu kuchokera m'madzi , ndikuyang'ana ndi zinthu zambirimbiri nthawi yoyamba.
2 - Musalowe mu mpikisano ngati simukudziwa kuti mungathe kumenya nthawi yochepetsedwa.
Mitundu ina ili ndi nthawi yochepetsera , yomwe malire onse ayenera kuti adatsiriza kumapeto. Sizosangalatsa kuchita nawo mpikisano pamene mukuyang'anitsitsa pang'onopang'ono, ndikudandaula kuti mutenge basi. Ngati mukuganiza kuti muli pangozi yoti musamalize nthawi yochepa (kawirikawiri maola atatu a hafu ya marathons), yang'anani theka la marathon lomwe liri lochezeka kwa othamanga ndi oyenda pang'onopang'ono. Ma marathons a hafu amathamanga nthawi imodzi ngati mpikisano wothamanga, kotero ma marathoners apakati amaperekedwa maola asanu ndi limodzi (kapena kupitirira) kumapeto.
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3 - Musaiwale kuti hydrate.
Ndimayankhula ndi othamanga ambiri omwe athandiza mtundu wa 5K ndipo samadzipiritsa mumsasa wawo kapena maphunziro awo. Kwa mpikisano waung'ono, mungathe kuthawa osamwa kanthu, koma kwa hafu ya marathon, mumayenera kuonetsetsa kuti mukusungunuka bwino. Malangizo omwe alipo panopa pa kuyendetsa ndi kuthamanga ndi ophweka - yesani kumwa ndikumva ludzu. (Ndipo pa nthawi yayitali ndi theka lanu la marathon, mudzakhala ndi ludzu.) Onetsetsani kuti mukutsitsimutsanso mutatha kuthamanga - mudzadziwa kuti ndinu hydrated ngati mkodzo wanu uli wachikasu.
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4 - Musataye mtima.
Zimatengera nthawi kukonzekera marathon a hafu, ndipo padzakhalanso mfundo mu maphunziro anu pamene zifukwa zanu zingayambe kutha. Pakhoza kukhala masiku ena pamene simukumva ngati muthamanga ndipo mudzakhala ndi chifukwa cholephera kuthamanga. Yesetsani kulimbana ndi kuyesayesa, ndipo yang'anani cholinga chanu chothamanga marathon. "Osasiya" uphungu umagwiranso ntchito pa mpikisano wokha. Pakhoza kukhala mphindi mu mpikisano pamene mumamva ngati kuyitcha tsiku, koma muyenera kukumba mozama, kukhalabe olimba mtima , ndi kukankhira kumapeto .
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5 - Musakhale osakonzekera nthawi yaitali.
Kuthamanga kwanu kwautali ndi gawo lofunika la maphunziro anu a hafu ya marathon, kotero muyenera kuchita zomwe mungathe kuti muwone kuti apita bwino. Izi zikutanthauza kudya ndi kumwa moyenera m'masiku omwe akutsogolera nthawi yaitali, kugona tulo tisanayambe, komanso kusungunuka bwino komanso kutulutsa bwino nthawi yanu.
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6 - Musanyalanyaze zowawa.
Musaganize kuti kupweteka ndi gawo labwino la maphunziro a hafu ya marathon. Inde, mukhoza kumamva kupweteka kwa minofu , koma kupweteka kumakhala kovuta pamene muthamanga kapena kumakhudza kuyenda kwanu kapena kuyenda kuyenda ndi chizindikiro cha thupi lanu kuti chinachake chalakwika. Mpumulo kawirikawiri ndi mankhwala abwino kwambiri ndipo nthawi zina zimakhala zovuta kuti muthamangitse ngati kuvulaza kuli koyambirira kumapewa nthawi yambiri. Ngati mupitiliza kupitiliza, choipacho chikhoza kuwonjezereka kapena mungayambe kuvulazidwa mwatsopano.
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7 - Musapumire kupititsa patsogolo.
Kusungirako zamakilomita makilomita ndi gawo lofunika kwambiri la maphunziro a hafu ya marathon, koma kuchita zambiri kungabweretsere kuvulaza ndi kuwonongeka kwathunthu. Mukhozanso kumanga thupi ndi kuchepetsa kuvulala ndi maphunziro a mtanda , omwe ndi ntchito iliyonse yomwe imapangitsa kuti muthe kuyendetsa bwino. Kulimbitsa mphamvu, makamaka pamtima ndi m'munsi, kudzakuthandizani kuti mukhale ovulazidwa kwambiri ndikupangitsani mphamvu yanu kwa nthawi yaitali. Ntchito zina zophunzitsira anthu othamanga monga kusambira, njinga zamoto, mphunzitsi wa elliptical, madzi othamanga , yoga, ndi Pilates.
8 - Musayese zolinga zoopsa (pa hafu yanu yoyamba ya marathon).
Musamadzipanikize nokha kuti mukwaniritse nthawi yeniyeni ya marathon oyambirira. Mutha kukhala wokhumudwa. Kumaliza marathon marathon ndi cholinga chodabwitsa ndipo simukufuna kuti muthetse cholinga chanu. Ingoganizirani kukwaniritsa masentimita 13.1 ndikudutsa mzere woyamba wa marathon.
9 - Musanyalanyaze masiku otsala.
Masiku opumula ndi pamene mumapanga zochitika zosavuta zochitika pamtunda kapena kuchotsa tsiku lathunthu. Kupeputsa thupi lanu kupsinjika maganizo kungachepetse chiopsezo chanu chovulazidwa mopitirira muyeso, monga kupweteka kosalekeza ndi kupweteka maganizo . Ndibwino kuti muthe kusokonezeka maganizo, musataye zolinga ndikuyenda tsiku ndi tsiku.
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10 - Musamangomaliza kumapeto.
Masabata awiri isanakwane nthawi yanu ya marathon ndi nthawi yolemba, pamene mutachepetsa makilomita 25 mpaka 50%, kuti mupatse thupi lanu ndi malingaliro anu kuti mupumule, mubwezere, ndipo mukonzekere marathon anu a hafu. Anthu ena akuda nkhaŵa kuti amatha kutaya thupi ndipo amayesa kuthetsa mitsempha yawo isanafike pamsinkhu wothamanga kwambiri, mofulumira kwambiri. Gwiritsani ntchito pulogalamu yanu yophunzitsa ndikudalira maphunziro anu ndi taper.
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11 - Musayambe mofulumira.
Mukayamba hafu ya marathon, mukhoza kuyesedwa kuti muyambe mwamsanga chifukwa mudzamva mwamphamvu ndikupumula. Vuto ndi kutuluka mofulumira kwambiri kuti muwotchera mu mphamvu yanu yosungidwa kumayambiriro kwa mpikisano ndipo miyendo yanu idzakhumudwa mofulumira. Yesetsani kuyambitsa marathon anu pafupipafupi ndipo onetsetsani kuti muyang'ane wotchi yanu yoyendera mtunda woyamba. Ngati muli patsogolo pamayendedwe anu, pang'onopang'ono. Sizachedweratu kuti musinthe kayendedwe kamodzi kokha.
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12 - Musayese zatsopano pa tsiku la mpikisano.
Mwinamwake munagula malaya atsopano pa mpikisano wothamanga kapena mukuganiza kuti mukugwiritsa ntchito masewera atsopano pa masewera olimbitsa thupi. Pewani chiyeso ndikudziuza nokha, "Palibe chilichonse chatsopano pa tsiku la mpikisano!" Tsiku la mpikisano si nthawi yoyesera zakudya zatsopano pa kadzutsa, nsapato zatsopano, nsapato, masewera atsopano, masewera atsopano kapena zakudya zatsopano. Gwiritsani ntchito zokondedwa zanu zowona-ndi-zoona kotero kuti palibe zodabwitsa pa tsiku la mpikisano.
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13 - Musatenge zotsatira zanu.
Poganizira kwambiri ma marathons, ena othamanga adzathamangitsa marathon awo akamaliza, akunena kuti, "Ndangopeza theka." Kukwaniritsa mpikisano wamakilomita 13.1 ndi chinthu chosangalatsa kwambiri, choncho musadzitengere nokha. Ndiwe wachisanu - khalani wonyada!
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