Lub marathon pib ... Sawv thaum pib, ib ncig ntawm koj yog tib yam li koj - cov neeg tawm tsam kom yeej. Ntawm no yog lub teeb liab rau thaum pib, txhua tus neeg maj nrawm mus tom ntej.
Unforgettable teev ntawm kev khiav haujlwm tseem tos koj ntxiv. Dab tsi tshwm sim? Txhua yam nws tsuas yog nyob ntawm koj xwb - ntawm koj qhov kev kawm, khoom siv thiab, ntawm chav kawm, koj tus cwj pwm. Nws yog hais txog qhov no, nrog rau lwm yam ntxiv, peb yuav tham txog hauv kab lus no.
Cov cuab yeej tsim nyog rau cov marathon
Qhov kev nplij siab ntawm kev khiav yog nyob ntawm cov khoom siv, thiab lub peev xwm los yeej yog nyob ntawm qhov yooj yim. Ntawm cov khoom tsim nyog rau marathon hauv huab cua sov, hauv qab no tuaj yeem sib txawv:
Cov Tsim Nyog Muag
Cov khau ntaub yuav tsum, ua ntej txhua yam, yuav yooj yim thiab lub teeb yuag. Txoj kev yooj yim nyob rau hauv yuav ua li cas lawv zaum ntawm lawv ko taw thiab dab tsi cov ko taw yuav siv nyob rau hauv lawv - hauv cov khau ntaub haum, nws yog khoov rau sab hauv ntawm lub kaum ntsees, txog 15 degrees. Thaum xuas tes ua, qhov hnyav yuav tsum xyaum tsis txhob xav li cas.
Koj yuav tsum tau them nyiaj rau ib leeg - nws yuav tsum yog qhov qub, tsis yog vulcanized, txij li lub vulcanized tib leeg yog qhov quav, hnyav dua thiab tsis muaj cushioning, uas yuav ua rau muaj kev tsis yooj yim thaum khiav.
Cov tsho tshaj sab nraud
Qhov kev xaiv ntawm cov tsoos tsho yog nyob ntawm huab cua. Cia peb pib nrog cov qauv pib ntawm kev xaiv khaub ncaws. Ua ntej, nyob rau hauv tsis muaj qhov yuav tsum koj khiav tsis muaj lub tsho. Coob leej ntau tus yuav xav nrog cov lus nug - vim li cas qhov no, tshwj xeeb yog huab cua kub, tsim nyog? Nws yog qhov yooj yim. Lub tsho (thiab nws yuav tsum kaw ntom nti) yuav ua haujlwm ua tus khaws ntaub hws, thiaj li ua rau cov tawv nqaij ua pa thiab tshem ntsev tau yooj yim. Rau tib lub hom phiaj, yuav tsum siv txoj phuam qhwv caj dab thiab txoj phuam qhwv caj dab.
Nyob rau qhov kub tshaj 20 degrees, koj tsis tuaj yeem dhia hauv ris - tsuas luv. Thaum cov leeg ntawm ob txhais ceg overheat, tsis muaj zog yuav tshwm sim thiab txhais ceg yuav ua, raws li lawv hais, "wadded". Lub ris luv, zoo li lub taub hau saum taub hau, yuav tsum ntom ntom rau cov ntaub so tawm hws thiab ntsev. Txawm li cas los xij, lawv tseem tsis tuaj yeem nyem daim tawv nqaij kom hnyav - qee qhov aeration yuav tsum tau tshwj tseg.
Lub raj mis dej
Nws tsis pom zoo siv lub raj mis yas zoo tib yam los ntawm hauv qab dej hauv khw, vim tias cov yas muag yuav nyem thiab tsim kev tsis yooj yim thaum khiav. Lub raj mis tshwj xeeb rau kev khiav, nrov npe hu ua "txiv mis", muaj tus nqi qis thiab yuav tsum muaj rau marathon, vim nws tsis tsuas yog tsis yooj yim sua kom khiav nws txawm tias huab cua tsis muaj dej, tab sis kuj tseem ua rau tuag taus. Lub roob txiav raws li koj nyiam.
Hauv huab cua txias thiab huab cua, txhua yam yuav txawv me ntsis - nws tsim nyog siv ntau txheej khaub ncaws - thawj (T-shirt) khaws cov hws, qhov thib ob (turtleneck / jumper) kom sov, thiab qhov thib peb - lub tsho cua los yog lub tsho tiv thaiv los ntawm cov cua. Ntawm qhov txias qis dua xoom, yuav tsum tau muaj lub kaus mom sov. Underpants yuav tsum tau hnav underpants.
Workouts ua ntej cov marathon
Ua ntej tshaj plaws, lo lus nug tshwm sim - coj kev qhia ib leeg, lossis nrog tus qhia? Cov lus teb tau yooj yim - nws nyob ntawm koj kev paub thiab kev txawj. Rau cov pib tshiab, raws li, ib tus kws qhia yog tsim nyog - nws yuav taw qhia cov kev ua yuam kev hauv kev qhia thiab khoom siv, thiab yuav muab cov lus qhia kom raug dua rau kev sib tw ntev.
Thiab tsuas yog tom qab, tom qab ntau xyoo ntawm kev kawm, muaj ntau yam kev paub qab koj, koj tuaj yeem hloov mus rau cov neeg ywj pheej. Kev cob qhia twg muaj rau kev sib tw marathon?
Cov hom tseem ceeb yog cov hauv qab no:
Kev kawm thev dhau
Nov yog qhov tseem ceeb ntawm kev npaj ntawm txhua tus neeg sib tw khiav marathon. Nws yog endurance hauv kev sib tw uas tuaj ua ntej. Thaum ua haujlwm ntawm kev ua siab ntev, lub teeb, tab sis kev kawm ntev yog nqa tawm.
Piv txwv li, kev sib tw ua ntej - kev sib tw hla kev ntev, mus txog 30 mais. Yog lawm, koj yuav tsum tsis txhob mus rau qhov kev ncua deb tam sim ntawd. Nws yog ua tau, piv txwv li, hauv ob peb lub hlis (nrog kev pib qhia lub cev) kom nce qhov kev ncua deb ntawm tsib mus rau peb caug mais.
Lub cev muaj zog
Qhov ua tiav ntawm kev kawm thev naus laus zis. Qhov kev qoj ib ce ua nrog hnyav thiab siv sijhawm tsawg. Piv txwv li, tsis txhob khiav ntawm 30 km hauv lub cev li qub, koj khiav 10 mais nrog qhov hnyav rau koj txhais taw.
Qhov tseem ceeb tsis yog kom tsis meej pem nrog kev cob qhia rau cov leeg nqaij, thaum ua kom qoj ib ce nrog "hlau", txij li qhov no cov leeg yuav ua dej thiab tsis haum ntawm lub caij nyoog ntev - lawv sai sai ua clogged.
Cov kev kawm ceev
Cov kev sib tw luv luv yog ua tiav ntawm qhov nrawm. Koj xav tau cov ntaub ntawv kev cob qhia yuav tsum tau ua ntej tom kawg ntawm cov marathon - tom qab tag nrho, qee zaum ob peb meters cais koj ntawm koj tus nrog sib ntaus.
Kev cob qhia, piv txwv, tuaj yeem tshwm sim raws li hauv qab no: thawj zaug muaj kev sib tw sov, tom qab ncab, thiab tom qab ntawd ua kev tawm dag zog - cov no tuaj yeem zoo li cov kab ke ntawm cov kev sib tw luv luv (piv txwv li, thawj txoj hauv kev - 10 kev sib tw ntawm 10 metres, 10 kev sib tw ntawm 20 metres, thiab 10 kev sib tw ntawm 30 metres txhua, tom qab ntawd so kev luv nrog ncab thiab txuas mus rau tom ntej), nrog rau cov kab ke ntawm cov kev sib tw ntev dua (piv txwv li, thawj txoj hauv kev - 3 kev sib tw ntawm 1000 metres, txoj hauv kev thib ob - 3 kev sib tw ntawm 800 meters, thiab tom qab ntawd nqis los). Tus naj npawb ntawm cov kev sib tw thiab lawv cov kev ncua deb ncaj qha nyob ntawm qib kev kawm ntawm marathon kev ntaus kis las. Ib lossis ob lub lis piam ua ntej marathon, cov kev tawm dag zog ua haujlwm poob qis txhawm rau kom cov leeg ua kom rov zoo.
Noj mov ua ntej marathon
Qee lub sijhawm ua ntej marathon, raws li txoj cai - ib mus rau ob lub lis piam, cov khoom noj sai sai - qab zib, chocolate, khoom ci thiab lwm yam khoom qab zib tsis suav nrog cov khoom noj; dej cawv, zaub mov tsis paub thiab zaub mov txawv. Ntxiv thiab, yog tias ua tau, koj yuav tsum cais tawm cov nqaij nruab deg txawv. Lub ntsiab ntawm cov khoom noj yuav tsum yog cereals (buckwheat, oatmeal, oatmeal, barley thiab lwm tus) thiab nplej zom, vim tias cov khoom no muaj ntau ntawm cov carbohydrates qeeb.
Hnub ua ntej txoj kev sib tw, koj yuav tsum tau noj tshais yooj yim - qee cov kws ncaws pob tsuas haus khob kua txiv, thiab 2.5-3 teev ua ntej kev sib tw, noj qhov nruab nrab ntawm ib qho porridge lossis pasta - qhov no yuav muab cov neeg ncaws pob nrog qhov tsim nyog ntawm qeeb carbohydrates, uas yuav tsum txaus rau tag nrho marathon ... Tom qab qhov kev sib tw, hauv 1-2 teev, koj yuav tsum noj nqaij, ntses, nqaij qaib nrog porridge lossis nplej zom. Qhov no yuav ua rau cov leeg khov kho sai dua.
Txog rau kev haus - koj yuav tsum tsis txhob haus dej ntau dhau thaum sib tw, tab sis koj yuav tsum tsis txhob txwv koj tus kheej ntau hauv nws - koj tau nqhis dej, haus 1-2 me me dej. Tom qab marathon, koj yuav tsum tso koj nqhis dej nrog me me ntawm cov dej ntxhia.
Yuav coj li cas thaum muaj kev sib tw
Lub sijhawm sib tw, koj lub ntsiab lus yuav tsum yog ib nqe lus uas paub zoo - "Khaws Khaws Cia thiab Nqa On", uas txhais tau tias "Ua twj ywm thiab ua lub luag haujlwm zoo."
Ntawm no, Kuv xav tias, tsis muaj cov lus qhia tshwj xeeb xav tau - qhov tseem ceeb tshaj plaws yog los tso koj cov kev xav kom ua ntej kev sib tw, nyob ntsiag to, tab sis tib lub sijhawm mloog zoo ntau li ntau tau ntawm kev sib tw. Nws yog morale uas yog ib qho ntawm cov tseem ceeb kom yeej cov marathon.
Yog tias peb tham txog kev tawm tsam, ces muaj ob peb lub ntsiab:
- Pib nrog kev pib nrawm (tsis yog kom tsis meej pem nrog lub nrawm - tsuas yog khiav ntawm lub ceev ceev dua lub ntsiab ntawm lub nrawm), thiab tau rub mus tom ntej mus rau lub ntsiab ceev.
- Txuag hluav taws xob thaum pib ntawm kev sib tw, thiab muab koj qhov zoo tshaj plaws thaum kawg.
- Hom qauv no haum rau cov neeg ncaws pob uas paub zoo uas paub lawv lub zog - thoob plaws hauv kev sib tw, tswj tib lub nrawm, cia koj khiav tag nrho cov kev sib tw ntawm qhov kev txwv.
Cov lus qhia los ntawm cov neeg ncaws pob yeej
Feem ntau ntawm cov lus qhia los ntawm cov yeej yog tib yam, muaj tib lub ntsiab lus.
Nov yog qhov zoo tshaj plaws:
- Txawm hais tias koj xav li cas, koj yuav tsum kuaj nrog koj tus kws kho mob ua ntej cov marathon. Tsis tas li, yuav tsum tau them nyiaj tshwj xeeb rau hauv plawv - tom qab tag nrho, nws suav nrog feem ntau ntawm kev thauj khoom.
- Peb hnub ua ntej pib lub marathon, tshem tawm cov khoom noj muaj fiber ntau thiab mus rau kev noj haus zoo tshaj plaws. Qhov no yuav txhim kho koj txoj kev noj qab nyob zoo thiab zam tej teeb meem nrog txoj hnyuv.
- Txheeb xyuas koj nkawm khau kom raug - yuav tsum tsis muaj kev ntsaws ruaj ruaj lossis lwm yam kev puas tsuaj.
- Xaiv qhov chaw kom zoo rau kev cob qhia - nws yog qhov zoo dua los siv txoj kev tiaj tus uas tsis muaj pob zeb thiab kev khuam siab, tsis muaj qhov xwm txheej tsis khiav ntawm txoj kev av - txoj kev no koj tuaj yeem zam kev raug mob.
- Nco ntsoov tias qhov txo qis hauv lub lim tiam dhau los. Hloov ntawm cov kev tawm dag zog txhua hnub rau kev tawm dag zog txhua txhua hnub, los ntawm ib teev mus rau peb caug feeb, thiab lwm yam
Hauv kev xaus, Kuv xav nrog xav tau kev sib tw khiav marathon yav tom ntej. Tej zaum koj tsis tuaj yeem ua tiav marathon kev sib tw thawj zaug, tab sis qhov no tsis yog lub laj thawj rau kev poob siab - tseem muaj ntau qhov kev cob qhia thiab ntau txoj hauv kev tom ntej. Hmoov zoo.
