Ukulungiselela elide: inkqubo yoqeqesho

Inkqubo yemiDlalo Olimpiki ngo-1896, zincediswa entsha ingqeqesho - ibaleka marathon, nto leyo ezinxulumene unanamhla. ubude kude km 40. It kwezemidlalo Athletics ithathwa iyeyona inde kakhulu olunzima phakathi kwezinye imidlalo kolu didi. Ukoyisa kumgama enjalo mngeni nzima ukuba umzimba, ngoko ngaphambi kokuba uhlanga eya kubanjelwa ukulungiselela elide olu gqatso, nto leyo ibandakanya kungekuphela yolawulo uqeqesho, kodwa isidlo esikhethekileyo. Ngoku, ukuba ukubaleka ugqatso, akuyomfuneko abumi kwiqela lesizwe emdlalweni, nyaka ngamnye kusenokwenzeka ukuba ukuthatha inxaxheba eMoscow kwaye afumane umvuzo wemali.

indaba

Ngokutsho legend mnye, UHerodotus echazwe, kwakusazeka ukuba kude 490 BC. e. waye Battle of Marathon phakathi kwamaGrike namaPeshiya. Xa imikhosi inkcaso ngokupheleleyo, amaGrike wathuma umthunywa Pheidippides yemfazwe, kunye neendaba ezilungileyo eAthene. Ukubaleka malunga nama-34 km, umthunywa, esithi iindaba ezilungileyo kubantu bakhe, ediniwe wawa phantsi, waza wafa.

Phambi kwiMidlalo yeOlimpiki zokuqala zaye kulinganiswa ngokusesikweni nezibhaliweyo umgama phakathi Marathon kunye Athens km 34,5. Marathon naye ukoyisa umgama km-40 ngo-1896. Emva kokuba iimbaleki kubeyisa ngamaxesha ahlukeneyo imigama ezahlukeneyo, kodwa ukususela ngo-1924 waqalisa ngokusesikweni ukwenza umgama km 42.195. Hi ndlela leyi, kukwakho marathons ski kunye nengoma-50 km.

ugxa marathon icala phambi imvelo yokuqala Olimpiki. Kulo wafika kuqala Charilaos vasilakos leyo abanyamezela kumgama 3 chasa 18 imiz. Kukhuphiswano njengoko Spyridon Louis waphumelela, waphula km 40 ngeeyure ezi-2 nemizuzu engama-58, ngeli xa kumjikelo wokuhluzela yembaleki bafika yesihlanu.

Kwenzeka ntoni emzimbeni?

Usebenza kwi kumgama elide enjalo nzima ukuba umzimba. Kufuneka nje ngokomzimba ukuba elide, kodwa kwengqondo. Noko ke, ukuba soyise ezi imiqobo, iimbaleki amathuba amatsha: ukuzithemba, nokuzeyisa, ubuchule ukuze kucuthwe ngexesha ngokubaleka nesantya.

Ukushukumisa iinkqubo emzimbeni ngexesha ugqatso kwi 42.195 km:

• Kwandisa mpilo.
• Ikhupha endorphin, ndikunike waziva onwabile yaye bayakwazi ukunciphisa intlungu. Qala yemveliso iwela kumgama isikhewu lokuqala (1-8 km).
• Xa uhlanga umgama wesithathu wegqitha ku 16km unditsho kungavela amancinci.
• Emva kokuba ndiyoyisile 28 km sona amandla ayo. Womdlali iqala ukuba azive engenamandla, kwaye kukho umnqweno ukunikezela up. Le webanga nqanaba ngokuba "hit udonga". Ngelo xesha, amanzi inceda kongezwe iswekile.
• Kabi kwamalunga kubonakala emva malunga-35 km. Oku obonakala ingakumbi xa iyasebenza ezimbi zomhlaba.
• Ulwando lobushushu emzimbeni okubangelwa ilahleko fluid.

Emva kokuba gqatso nayiphi na imbaleki, nkqu lowo isicwangciso soqeqesho pre-ukuba elide, ubuthathaka jikelele kunye neentlungu izihlunu, imilenze zibonakala ukukhokela, ehamba imvakalelo enobunzima. Ukubuyisela imfuneko umzimba ukuba ubuyise glycogen kunye kuqheleke eseleyo amanzi amtyuba.

Iimvakalelo neengcinga imbaleki

Ushicilelo American yapapashwa iqela isifundo izazinzulu kwi iimbaleki zokucinga avela ngexesha loqeqesho. Xa iimbaleki ezilishumi esidityanisiweyo eziswa kunye imibhobho ukuze babelane imeko yabo ngexesha ugqatso. Uhlalutyo wabonisa ezi ziphumo zilandelayo:

1. Malunga ne-40% babecinga umgama nesantya.
2. Iintlungu kuhlolwe yathatha 32% ziingcinga. Iimbaleki bakhalaza ivelayo ingqolowa kunye izihlunu iintlungu.
3. I-28% nembubhiso - esweni yokusingqongileyo. Iimbaleki bathi ngemvelo, imozulu kunye nezinye iimbaleki.

Lizwe ngenxa yophando kubonakala ukuba akukho namnye iimbaleki akazange athi ancame nenkanuko yalo. Kwaye kwenzeka emva 27-28 km njengomtyibilizi. Le yenye mzuzu zengqondo xa womdlali kufuneka ukujongana needemon zakhe engaphakathi. Ngoko ke, lo iprogram yoqeqesho elide kusoloko kubandakanya ukubeka iinjongo wohlanga ezizayo.

ukuqala phi?

Xa kwakukho iingcinga: "Kwaye ukuba ndizama ukubaleka ugqatso" - kufuneka ngoko nangoko uphendule lo mbuzo: "Yintoni na" Oku Imidlalo elinzima ngokwaneleyo, ngoko ke kufuneka angqamane zonke izinto umngcipheko kunye kufunwa ngumbumbi. Kuba professional intsingiselo bebanga elide ilele ekuvaleni kuluhlu isantya. Motivation kuba engahlawulwayo kufuneka iqulunqwe nokuzibophelela ukumelana imithwalo nangaphandle umonzakalo kufika entanjeni.

Ukulungiselela elide kwabasaqalayo iqala ubuncinane kwiinyanga ezi-3 phambi khuphiswano. Ngoko ke, kufuneka abeke umhla iintlanga engahlawulwayo. Kubalulekile ukuba ukudala babebona kwaye musa ukubala kuthatho-nxaxheba, ukuba kuvela ukuba olu gqatso olandelayo icwangciselwe kwinyanga ezayo.

Xa eyaziwa umhla uhlanga, kuzenza isicwangciso esicacileyo ukuphumeza le njongo kwi km 42,195, kuquka ukuhlolwa ezempilo, ulawulo nokuqeqesha, ukufumana izixhobo kunye nokwakhiwa ekutyeni.

Izimo for elide

• somoya inyumoniya.
• isifo sentliziyo, izigulo edlulileyo nemithambo yegazi (isifo sentliziyo, ukufa kwamalungu omzimba, uxinzelelo oluphezulu lwegazi).
• Izifo yenkqubo kwezintso.
• Izifo namalungu.
• mithambo Varicose.

Ukhuseleko kunye nokuthintela iingxaki kucetyiswa ukuba uqhagamshelane nogqirha okanye usapho ugqirha ukuqinisekisa ukuba akukho Izimo.

ngubo

Ngcono nje yokuthenga iimpahla kunye nezihlangu for olu gqatso, angammangaleli phambi kukhuphiswano ngqo, njengoko kuya kuba ubuncinane kwiinyanga ezi-3 ukuya khangela ukuba intuthuzelo namandla zigciniwe. Ngenxa yokuba run iiyure 3 isihlangu exineneyo - hayi mizwa ezimnandi kakhulu.

Ngoko ke ukulungiselela ukuba elide luqala nokufunyanwa iiteki. Akukho ugcino kule ngongoma kufuneka ibe, ngenxa yokuba kwi abaqhubi "Formula 1" musa ukuqhuba iimephu cheap kwaye kade, kwaye izihlangu uhlanga kufuneka bakhethwe ngokubeka ngonyawo. SOCKS, izikipa, ibhulukhwe kufuneka zenziwe ngezinto zokwenziwa. Ukuba khuphiswano luya kuqhubeka ngemini eshushu, bekuya uthathe omnye kunye cap. Enyanisweni, iivenkile ezobuchwepheshe abaninzi ezithengisa izixhobo eziyimfuneko iimbaleki, yaye kuthiwa - "Sports-marathon".

ngenyanga yokuqala

Ukulungiselela elide ukusuka ekuqaleni luqala ngokoyisa umgama en eya 3-5 km. Oko kukuthi, ukuba ayikho stock kwiinyanga ezi-3 no-5 phambi kokuqala uhlanga, akukho kwisiseko emzimbeni. Kwimeko apho uqeqesho kuphela, kubhetele ukuqala nge km 8-10 ngeveki. Ukuba akukho ni ntshikilelo emzimbeni, lo mgama kufuneka yahlulwe ngokwentsuku ezi- 5, kwaye ayizange iphele ngexesha. Kwiveki yesibini zoqeqesho likoyise mileage efanayo kodwa ezintlanu, kodwa iintsuku ezine.

Ekubeni Kwisiqingatha sesibini ngenyanga yokuqala (3-4 ngeveki), xa labaqalayo sele shi isingqisho, dibanisa 1-2 km, enye imini yoqeqesho, kunye nabanye lokuphuma iiveki ezimbini njengesiqhelo ubude.

Ukuphefumla kufuneka ibe "2-2". Oko kukuthi amanyathelo ezimbini - enye umoya ke, ebudeni amanyathelo amabini ezayo, zingumphunga. Emva kweseshoni nganye inyanzelekile elula.

ngenyanga yesibini

Kuba osidingayo ukuze ubale ukuba kwiikhilomitha ezininzi sele Sendisicwaba ngenyanga yokuqala, kwaye khumbula, oko loo nto konke kwenziwa kunye nesilingo ukutsiba run elandelayo. Kwakhona ukukhuthaza umnqweno ukunceda umgama amanqaku, blogs abadlali abanamava kunye videozabegov ukubukela apho abantu abaqhelekileyo beza entanjeni emva kukhuphiswano olunzima, begubha uloyiso kwabo.

Imigaqo esisiseko uqeqesho: rhoqo, imithwalo ngokuthe ngcembe yaye umdlalo yokulungela yesitalato marathoner elizayo.

Ngenyanga yesibini yamalungiselelo kuyimfuneko ukuqala ukuze kuphuhle. Kucetyiswa ukuba wenze kukukhawuleziswa phambi ekupheleni ngeenxa nganye. Okanye, umzekelo, 1 km run rate avareji, nemizuzu ngoko ngokukhawuleza njengokuba-3, ke ngoko - ukuhamba uhambo kweemitha 200-300. Kwaye ke oguquguqukayo ukoyisa km-10 yonke imihla kathathu ngeveki. Kwaye ngenye imini ezibekelwe bucala ukuze ugqatso 13-15 km elide.

ngenyanga yesithathu

Yinkalo yokugqibela zoqeqesho kukuba umthwalo waba 20-25 km kanye ngeveki. nguyena iintsuku zoqeqesho ubude ndlela 10-15 km. Kweli nqanaba, womdlali, ukuzuza imilo ethile, unako ukufikelela iintsuku 7 iiklasi. Kwiveki phambi kokuba gqatso kufuneka ibe ukunciphisa amandla oqeqesho.

Oku eqonda umthwalo amandla kunye nendlela abazi ukuba uqeqesho. Ukuba kukho yimvakalelo kabi, imvakalelo endinaso kwamalunga, isiyezi kunye umzimba awukwazi ukoyisa umgama ezicwangcisiweyo, akukho mfuneko ukuzinyanzela. Kuyafuneka indlela ngamnye. Emva noqeqesho ukuba elide kwiinyanga ezi-3 - oku isicwangciso sesifundo iphela oko kumlungele kubo bonke bantu batsha. Mhlawumbi, abanye abantu ifuna Amazing elide.

nokwenza kwamandla

Kuyimfuneko ukuba bashiye uqeqesho wokusela caffeine aqulethe nokutya ophezulu kakhulu ngakwicala leeprothini. Ujoliso kwi carbohydrate ekutyeni ekufuneka koyisa, benze i-60% yabo bonke ababhalise okokuqala ukudla imihla ngemihla.

Le Okungumahluko ukutya kwiveki phambi ugqatso. zokudla Sports bacebisa iintsuku ezine ukuya ukunikezela iicarbohydrate utye iiproteni kuphela: ubisi, itshizi, chicken ibele, iqanda abamhlophe, kwaselwandle. Kodwa xa kukho iintsuku ezintathu phambi kokuba khuphiswano uqala ukulayisha ekudleni. Kweli nqanaba iphela uqeqesho ebonakalayo ukuba elide, kunye izihlunu kwezihlunu, isibindi uqalisa ukuba nomzi glycogen, apho kuyimfuneko kakhulu emzimbeni ngexesha ugqatso kumgama elide. Xa umthwalo ekudleni sibe ilungelo kwi "kuthetha yegolide", xa izahlulo zibe umgangatho kwaye musa kwandisa ngethemba ukunceda umzimba Stock phezu amandla kuyimfuneko. Foods ukuba ezikhona ekutyeni lwexesha lokuqala: okuziinkozo, iitapile kunye nemifuno.

Kwanaxa ibakala zoqeqesho elide ndiphulaphule emzimbeni wakho kwaye ukuchonga iimveliso ezifanelekileyo wemvula energy: ezomileyo, iinuts, iibhanana, iiapilkosi, ama-apile okanye nemivalo amandla.

kwiiyure ezintathu ngaphambi kokuba ugqatso Kucetyiswa ukuba adle oatmeal zobusi okanye jam.

Ngokubhekiselele emanzini, kwindlela ngokusebenzisa ugqatso zibekwe 5 izinto isiselo km. ngokupheleleyo akakwazi ukuyeka ukubuyisela amanzi ngexesha uhlanga, ingakumbi ukuba olu gqatso ebanjwe ehlotyeni. Uyakwazi ukusela isiqingatha sekomityi qho km 2.5.

Winter ezemidlalo: Ukuskiya marathon

Ukuba Classic Marathon yaqhutyelwa okokuqala ngo-1896, iintlanga ski-high speed zabanjwa eNorway ngo-1767. Kamva, lo mdlalo wathabatha phezu eFinland, i balwa, kunye amazwe Central Europe. Yaye ekubeni 1924, ingqeqesho zifakiwe kwi-Olimpiki. Ubude kwingoma imidyarho ski yahluka ukusuka km 800 m ukuya ku-50.

iimpawu zayo Ukuskiya cross-lizwe. Marathon zingaphunyezwa ngokusebenzisa iindlela ezahlukeneyo intshukumo: ukusebenzisa style ezamahala classic. Ukususela ngo-1978, kukho umanyano Worldloppet, nto leyo ngo-2015 wadibanisa 20 ahlala marathons ehlabathini jikelele kunye kumgama oziikhilomitha ezingama-50. Bathi Nabani na inxaxheba, ukusuka engahlawulwayo professional. Le Federation iye nkqubo yayo ukukhuthaza neembaleki ezenzelwe skier yokundwendwela. Total Worldloppet zokundwendwela ezikhutshiweyo 16775, iimbaleki kwi nakwiimanyano - 13823.

Ukususela ngowe-2013 demino ski marathon (Russia) yi Worldloppet Association.

Le ngxelo-mvume kwi Federation yexesha 2014-2015 nguye engumFrentshi. Wakoyisa 260 marathons.