How kumhanya yedaro refu: kure, akamhanya unyanzvi, mazano nokuda beginners

Olympic yedaro refu daro 42,195 makiromita, haisi kwakaomera vose beginners uye ruzivo vatambi vane ruzivo chakanaka basketball. Asi ichi ndicho yepamutemo yedaro refu ezvinhu, ane zita yava kunzi chero refu Zara pamusoro akaoma kana chaiwo ezvinhu, kusanganisira upenyu pangozi chete. Kubva pano anouya muromo wokutanga - usati kunyoresa yenyu yedaro refu wokutanga, unofanira kunyatsoongorora kuverenga mashoko uye ngozi. 42? Km 195 M - zviri chaizvo kukurira mufambo ichi vazvigadzirire. About ose nuances nhangemutange uye kugadzirira nokuti kuverenga nyaya.

Marathon: nyika zvinyorwa

Kokutanga yedaro refu nyika rekodhi pana Olympic Games muna Antwerp muna 1969. It akagadza wokuAustralia anonzi Clayton, nokuputsa 42? Km 195 M mumaawa maviri chete, maminitsi masere matatu seconds. Kuputsa rekodhi kwenguva refu anogona kuva munhu. Uye ichi pasinei nokuti, taurwa ose gore yedaro refu. 1969 Nhoroondo nyika yatyoka chete muna 1989. Musiyano chete raiva miniti - 2:06:32 (Sammy Wanjiru). Wokupedzisira Chinyorwa nyika hwakanyorwa muna 2008 - 2:03:59. Haile Gebrselassie norutara.

gadzirira pasi

Nokudaro, Olympic yedaro refu, chinhambwe zvaunazvo izvesna, kumhanya hakusi nyore. Unofanira kuva akanaka vatambi nyore sprinting. Beginners Marathon - Kazhinji noruzivo vamhanyi kana akura vatambi vanenge pakugona Nzira kuti "kune-chigunwe", yakatanga zvavo Urume zvinodyiwa mwero uye munoziva zvakanaka kuongorora mwoyo mwero panguva yechiitwa.

Somunhu ruzivo kumhanya yedaro refu? Wokutanga huru musimboti - kubhadhara zvakakwana gadziriro nguva. Kunyange nyanzvi havanyari pachine kurovedza uye kuunganidza ruzivo rwakakwana pamusoro kuuya nhangemutange. Saka chokutanga unofanira kuti yedaro refu - kuita urongwa kurovedza. Iye kunobva zvachose pamusoro mhando kwenzvimbo, iro rave vakasarudzwa nokuda kuuya rudzi.

How kumhanya yedaro refu pasina kurovedza? Zvinosuruvarisa, kwete. Gadzirai kunofanira! Sezvo muedzo nhangemutange inokurudzirwa kusarudza chinhambwe mumwechete kana zvakafanana ezvinhu, imwe kureba 10 km. Izvi zvinonyanya akanaka sarudzo kuti kudhakwa tinyatsonzwisisa kwavo kugona run 4 kare.

Kugadzirira muviri

How kumhanya yedaro refu wokutanga? Maximum zvingatarisirwa kubudirira chete ane mutoro yokusvika kudzidziswa, asi hatifaniri kukanganwa pamusoro adequacy kuti mitoro. The pedyo nezuva yedaro refu, duku inofanira kuva chinhambwe inotevera rudzi. Kupinda makwikwi mu "mwoyo" mamiriro rurefu mwero mukana haangarevi kuuya kuchiva kukunda.

hope Good - kiyi kwete bedzi kuva nemararamiro ane utano, asi kubudirira kuita iri yedaro refu. Rest vanofanira kuva akajeka uye pakati nepakati, maererano purogiramu pasina kutsauka.

mumhanyi mumwe nomazvo anoziva chinotsva chikuru kuti imwe injini mumotokari muviri anonzi. Ichi chinhu glycogen. Izvi zvinhu zvakagadzirwa carbohydrate kubudiswa, achibva chikafu. Kuvapo kwavo zvokudya kunotodiwa. mumatanda Large zviri pafuma ichapa yakanaka kunzwa munhangemutange kure.

Sei muzadze glycogen muzvitoro mumuviri? Pasinei nokuti kutaurwa makabhohaidhiretsi, Usamhanye nomufaro kunzwisisa zvachose chinonhuwira uye furawa. Zvose chinonaka kwazvo, asi kwete kubatsira, sezvo pane kutsanya uye anononoka makabhohaidhiretsi, uye unofanira ndiro boka rechipiri. Vanogona kuwanikwa chero chikafu kuti inokurudzirwa chaiye nepakati dzevanhu zvokudya, t. E. akasiyana siyana nyama, michero minyoro (kunze mabhanana), miriwo, zviyo, nomukaka zvigadzirwa, bhekoni, mazai uye zvakawanda. Zvichitaurwa zviri nyore, anononoka makabhohaidhiretsi inonzi chero zvokudya kuti zvishoma nezvishoma ozeyewa uye kupatsanurwa pachitunha. Kana usingagoni kuita pasina chimeduchetechechingwa patafura, unogona chinja chero zviyo kana "dema" kana "kuchena" pastries.

Zvikurukuru akakurumbira pakati vamhanyi vaiwana namatidza - Italian nezvokudya Pasta. Zvisinei, vakapiwa kuti kubudirira munhangemutange inodiwa yakanga anononoka makabhohaidhiretsi, zvinokosha kusarudza zvibereko dzinokosha marudzi furawa. A guru siyana Quick unokubvumira wokuvhenganisa nomoyo zvigadzirwa zvaidikanwa chakaipa kudya uye chaizvo kudya nokuda yedaro refu. Izvi Pasta Italian akasikwa kubva durum gorosi uye chinosanganisirwa zvokudya yedaro refu Kudya kwemavhiki mashoma isati yatanga.

Psychological kuzvidzora kudzidza

Saka, kudzidziswa purogiramu yakatotanga kunyorwa, Nzvimbo ruzivo watopiwa ndawana, nzira yokukunda kure kare rakanyorwa, sezvinoita zvose ... asi chinhu unogona kusuwa - kumunetsawo.

How kumhanya yedaro refu? Psychological kugadzirira nhangemutange chinoita sechinhu chinokosha basa sezvo chaiko. Special mwoyo uye yakananga Mindset chinosiyanisa nyanzvi kubva mudzidzi. Pashure pezvose, kunyange ruzivo mumhanyi kumhanya yedaro refu riri kwazvo kuoma.

Kana iwe uri anongoti mupfungwa, unofanira kutora matanho zvose zvinogoneka kubvisa chinhu ichi pazuva nhangemutange. Stress, sezvinoita machisi kuti anopinda mafuta tangi, pakarepo kupisa reserves zvose simba uye kukonzera kunonyadzisa mugumisiro nokuda munhangemutange kure.

Saka, wagadzirira. Zvino zuva nhangemutange. How kumhanya yedaro refu? First unofanira kuuya kutanga chinzvimbo nekukurumidza, nyore kuti anodziya, usakanganwa pamusoro kufema unyanzvi, uye zvishoma nezvishoma napakati kunyoresa nzira. Newewo haagoni kukanganwa chinonaka zvemangwanani chakagadzirwa Pasta, ichi ndicho chakanakisisa relaxant pazuva nhangemutange.

Kunyatsoongorora nzira ndiyewo chinhu chinokosha rokugadzirira chepfungwa. Kana iwe kufungidzira pamberi nguva kuti mungadai kutarisira, pane chikonzero chakanaka kuramba chivimbo munyika yose nzira. Zvinogonekawo kuti kuronga mvura kushandiswa muoti kudzivisa chero womukati vachinetsana pachayo kana zviri nani kuita izvozvo. Kana kusarudza pachine kupfuura akaoma zvikamu zviri mugwara, pfungwa uchava wakazara kurwisana akagadzirira uye haazobvumiri kukundikana pane yakaoma.

Chinoita kuti titsungirire

Saka unoda kumhanya yedaro refu. makiromita Vangani vanofanira kukurira - aunotoziva. Bvumiranai - ndizvo chaizvo. Ndokusaka unofanira kudzidzisa kutsungirira kwako. Kuti varege kuisa pfungwa kuneta uye kuoma kukunda nechokure, unogona kukugoverai yose nzira migove yakaenzana, kuvimba zvakasiyana-siyana huru, idzo dziri pamusoro payo. Saka, munhu akabhadharira zvishoma hanya mukuru mutoro, uye kupfuura kuramba kuti jog. run nzira - rinokosha chaizvo chinhu kuwana kubudirira, ndizvo varo rubatsiro vatambi vanoshandisa ndaisagona kutaura pakuparadzirwa mauto.

Marathon - ndiwo rudzi akanaka uye wakajeka nzvimbo dzose, kana uchifunga kuti mabhanzi kushushikana uye mwoyo, nguva dzose zvinoita kuti vatize nezvakatipoteredza idyl uye kukanganwa pamusoro kwakakwidibira pfungwa.

zano zvinokosha chaizvo kuti beginners - urambe mumaoko avo pakutanga, havambotori muenzaniso vaya vari kuedza nesimba rake rose kuti jerk kubva pokutangira mutsetse ari kumhanya stometrovok shasha. Munhu anokwanisa zvakanaka vesa uye kushandisa simba panguva imwe yakaoma, izvo kazhinji inowira rokupedzisira pachikuva.

Avo anoziva akazvionera chii yedaro refu zvikuru vanoziva mamiriro kuuya mushure 30-kiromita Stretch. Panguva iyi, muviri unotanga kuwana zvinonzwika kushuma kurukutika zvavo kuburikidza marwadzo uye hypersensitivity kuti kusagadzikana. Zvino unofanira kurangarira kuti uye kuhwina nokuchiva kwayo, zvisinei chii.

How kumhanya yedaro refu

Chii chinofanira achimhanya unyanzvi? The yedaro refu haisi kukunda, kana kwete neImba nayo. Ndiro huru chikamu yose basa kugadzirira munhangemutange. In izvi, pane zvipingamupinyi zvakawanda kuti kuva kushamisika risingafadzi kune vaya vakanga vasina kufamba madaro marefu.

Pane musiyano mukuru pakati kubudirira imwe kumhanya kwenzira pamusoro huru uye pfupi akareba. Tsika kumhara pamusoro chitsitsinho pamberi pake havagoni kupindira zvatinosiita neeSultan, asi pane chinhambwe hafu yedaro refu kuchaita kuti chisingatarisirwi kurwadziwa kana kuzvimba ibvi rwakashodoka.

Vanhu vazhinji vanofunga kuti kuti kumhanya zvakanaka vanodawo Nat. kudzidzisa, ichipa mukuru gumbo simba, akanaka uye kuchinja mune nemarunda uye mapfundo. Asi chokwadi, kuti vabudirire ichi pamwero anogona zvinenge munhu.

The chikuru functionality vanenge yedaro refu mumhanyi zvinosanganisira:

• Wakanyatsogadzirirwa mazai.
• Strong repasi shure, magaro, pazvidya.
• Pamberi venhau.

The pamusoro akagadzirwa tsandanyama anoumba munhu chibooreso Achimhanya, usarega munhu kufonyora kana zvisiri dzatsatsa Achimhanya. Yakabudikira chiuno - ndicho chiratidzo chikuru unpreparedness kukurira madaro marefu.

Pachishandiswa zvataurwa, tinogona kuwana mhedziso nyore - nezvisingabvumwi slouch munguva run. It inotungamirira iya iri pakati regiravhiti, iyo inokoshesa apamba achimhanya unyanzvi, zvinoomesa basa kufema uye kumwoyo. Kubvisa slouching zvinogona chete kuburikidza nokusimbaradza kumashure tsandanyama kuburikidza navanopinda achapesana kupota kana kudhonza kupota pasi kubhawa.

Padanho gadziriro muviri

Kana totaura mukana wokushandiswa, hazvina zvakafanira kuti mutambi akakwanisa kuita rinotsemuka. Zvakakosha kuita kuenzanisa zvakanaka pakati kureba tsandanyama, mapfupa uye Kuchinja tsinga. The zvaida kwemajoini amplitude kunokwanisika chete basa rinokosha uye haatarisiri rinopfuura revanhu kuita uye makore akawanda basa. Kuronga zvakakwana mufambo kuti hudyu, ibvi vadyi uye netsoka, zvikuru nguva dzose gymnastic kana pilates Stretch mavanga.

With mukana wokushandiswa zvakakwana, anowedzera amplitude basa hudyu, danho kunova vakwanise uye nyore kurashwa uye kumhara makumbo. Mutambi anomhanya zvikuru nokukurumidza uye huchawedzera vakashinga. Dynamic Munotatamura anogona kuitwa panguva inodziya-up uye kunofambira mberi zvichava zvikuru pashure muchibayiro pamusoro inodziya kumusoro netsandanyama.

Marathon: achimhanya nokukurumidza

Pane rinokosha kwenzira kuti vachimhanya vari yedaro refu kumhanya (M), izvo kuedza kuomerera zvose nyanzvi vatambi. Nzira iri kuchinja chaizvo uye harina chero miganhu zvakajeka, mumwe akakodzera kuti izvozvo yazvo nzira, asi paavhareji, Zvinokurudzirwa kuti kumhanya sezvo, kumhanya 25 makiromita kwemaminitsi 90-150.

Most agadzirira kuti run pa kumhanya ichi vari vaya dzidzira vari neeSultan pakati 800 uye 1500 metres, zvinokwanisa kuita kupfupisa nguva yose kumhanyira kusvika maminitsi 40-60. Panguva kudzidziswa unyanzvi ichi zvakakosha chaizvo kugadzirisa zvose zviri kuuya zviitiko, kuwana kwako purogiramu kunwa mvura, makabhohaidhiretsi kana simba mapurani.

Cherechedza kuti kumhanya yedaro refu nokukurumidza aika pamusoro basketball, asi kudzidzisa nomazvo kureva inobudirira mubatanidzwa nzira idzi mbiri. More ndichibvunza kushandiswa kuti agadzirire mupfungwa uye lightweight kumhanya unyanzvi ndiyo nzira huru kutsigira kubudirira chimiro. Uyewo, M-aika hakusi akakodzera basa ekunze akashata zvikuru kuchinyanya pamwero akakurumidza wakaremedza muviri panguva akasimbisa zvinhu kuti dzose kufema.

Kazhinji, pamwe zvinhu kugadzirira yedaro refu havafaniri kuva dambudziko akawandisa, sezvo kare vatambi vakauya inoverengeka nhungamiro nyore kuti unofanira kuomerera zvose mirawo.

The chikuru akagadzirwa yedaro refu

Zviri pachena, zvikuru kuteerera zvinoda kusarudzwa shangu. Uye pasinei anoedza raiva idzva mbiri dzekirimbirini, unofanira kuzvivanza kure. Chero shangu vane yakaderera mileage iri saka, vaiona itsva uye haana kuisa "muhondo" bvunzo uye ari nguruve ari baya. Nokuti yedaro refu kukodzera chete zvaizivikanwa kwaari shangu dziri zvakanaka dzakashandisa rutsoka, zvichida zvichava kukura zvishoma kupfuura kukura tsoka. Mumakore 10 makiromita, ichi ndechokuti kunoita yakanaka imene akanzwa.

The mbatya inofanira chete kuratidza mazuva mashomanana asati rudzi, sezvo kwayo kusarudzwa zvachose ndezvokungotevedzera mamiriro okunze, izvo mubumbiro zuva. Achimhanya, murume anonzwa kusimba kupisa mamiriro, saka haugoni kunetseka nezvomukana oma. Kwazvo nyaya, unogona kuronga kuchinjwa okushamisira zvinhu muchiridzira hazvibviri nguva dzose. The headpiece chedziviriro midziyo kunodiwa, pasinei nemamiriro okunze.

Number ndiro ichasimbiswa pazvinhu nguo. Zvikasadaro, zviri kukurumidza kwazvo kuwana kufinhikana uye kuchaderedza kubudirira kumhanya. Nhamba pachayo inofanira kuchengetedzwa zvachose pamusoro ingress mvura, zvimwe pachava nhamba kwomuitirowo nyaya. Nyore nzira kubata laminate kana tepi.

Tichifunga chaizvo kuti kumhanya yedaro refu, zvinhu zvinoverengeka zvinofanira kuva shoma sezvinobvira. Kazhinji, mutemo unoti pamabhuku vari:

• Water uye zvinovaka muviri.
• Sezvo nyore uye wakasununguka mutambi.
• Meter kufamba kweropa.
• Napkins zvishoma unganidza.
• Varinamire ceilings nokuti calluses zvinogona chaizvo mukana.

Risati ratanga anenge ose vamhanyi akareva mureza nzira - zodzera Vaseline ose dambudziko nzvimbo muviri kuti anozviratidza patinenge.

Sei kuzvibata panguva kumugumo?

mubvunzo uyu kunokoshawo. Pasinei nokuti nhoroondo apedzerana mutambi wokutanga, chegumi, uye zvichingodaro., Zvakakosha kwete kumisa pakarepo huru mutoro kwakaitirwa muviri. To kumwoyo nguva kuvakazve uye kufema akadzokera dzose, chero zvazvingava hakufaniri kugumira pakarepo mushure painoperera.

Kana patambo zvaanofanira zvishoma nezvishoma sipidhi kumhanya mhanya uye kuenda nokukurumidza danho, uye ipapo, pashure zvishoma kufamba, panguva iyo unofanira kubata mweya wako, unogona zvishoma nezvishoma kurega. Mvura inofanira akanwa sips duku, rokunyorovesa zvishoma nezvishoma muviri tasara tisina mvura.

Zvakanaka, unoziva yedaro refu, zvakadini? Km zvinofanira kukurirwa, uye sei kugadzirira ichi. Ndinoshuva kuti kubudirira munhangemutange!