Uyilungiselela njani imbaleki

Umxholo

• Iingcebiso zokubaleka umdyarho
• 1. Yenza amalungiselelo omzimba
• 2. Yenza amalungiselelo engqondo
• 3. Phumla uze uphumle
• 4. Gcina ukutya okusempilweni
• Umngcipheko wokubaleka umdyarho
• Ukuba utyebile kwaye ufuna ukubaleka imarathon jonga ukuba ungazilungiselela njani: Iingcebiso ezi-7 zokubaleka xa utyebe kakhulu.

Ukulungiselela umdyarho weembaleki, kuya kufuneka ubalekele ngaphandle amaxesha amane ngeveki kangangemizuzu engama-70 ukuya kwiiyure ezi-2. Nangona kunjalo, kubalulekile ukuba kwenziwe ukolula kunye nokuqeqesha amandla ukomeleza izihlunu, kwaye kubalulekile ukuba ukhatshwe ngutitshala.

Ukulungiswa komzimba kukhuphiswano lweembaleki kuthatha ubuncinci iinyanga ezintlanu kwaye, kwimeko yabaqalayo, kuthatha umyinge weminyaka enesiqingatha, ukuqala ngokuqhuba i-5 km, i-10 km kunye ne-22 km ngokuqhubekayo.

Ukongeza, ukutya ukutya okunee-carbohydrate kunye neeproteni, ukusela amanzi amaninzi, ukulala ubuncinci iiyure eziyi-8 ngobusuku kunye nokufumana ukuzithemba kunye nenkuthazo kubalulekile ukuze uqhubeke kude kube sekupheleni.

Iingcebiso zokubaleka umdyarho

Ezinye iingcebiso ezibalulekileyo zokuqhuba umgama omde zibandakanya:

• Yiya kugqirha ukwenza uvavanyo lwegazi kunye novavanyo lwe-ergospirometric, evavanya inqanaba lokuqina komzimba, ukusebenza kwentliziyo nemiphunga;
• Nxiba izihlangu ezithile zokubaleka;
• Sebenzisa imitha yokubetha kwentliziyo, Eyaziwa njengesifuba okanye imitha yokuhamba rhoqo esihlahleni;
• Khetha uqeqesho lwangaphandle, ukunqanda umatshini wokunyathela;
• Yiba yinxalenye yeqela elibalekayo ukwandisa inkuthazo;
• Ukunciphisa isantya soqeqesho kwiiveki ezi-2 zokugqibela zomdyarho, ukukhusela umzimba.

Ukongeza kwezi ngcebiso, kubalulekile ukuba wenze amalungiselelo omzimba nawengqondo ukumelana novavanyo luyimfuneko:

1. Yenza amalungiselelo omzimba

Ukuqhuba umjikelo weembaleki, kuyacetyiswa ukuba ubaleke rhoqo ubuncinci unyaka omnye, ubuncinci ama-3 ngeveki, uqeqesha ubuncinci i-5 km. Nangona kunjalo, ukuba umntu uyaqala, kufuneka kuqala azilungiselele ngokwasemzimbeni kwaye emva koko azinikezele kuqeqesho oluthile lomdyarho weembaleki. Funda ngakumbi kwi: Iingcebiso ezi-5 zokuphucula ukusebenza kwakho.

Ngokubanzi, isicwangciso soqeqesho sokubaleka imarathon kufuneka sicwangciswe ngumqeqeshi kwaye kufuneka senziwe veki nganye, kubandakanya:

• Sebenzisa ubuncinci amaxesha ama-3 phakathi evekini, ebaleka phakathi kwe-6 ne-13 km;
• Ngaba 1 uqeqesho lomgama omde, enokufikelela kwi-32 km;
• Yandisa umgama ngeveki, kodwa ingagqithi ekunyukeni kwe-8 km ngeveki;

• Phinda inani leekhilomitha ezihanjiweyo rhoqo kwiintsuku ezili-15.

Ngexesha lokulungiselela ngokwasemzimbeni ukuqhuba i-marathon, ukongeza ekusebenzeni, ukolula kunye nokomeleza izihlunu, ngakumbi imithambo esiswini, kufuneka yenziwe. Nantsi indlela yokwenza: 6 ukuzivocavoca ukuchaza isisu ekhaya.

2. Yenza amalungiselelo engqondo

Ukubaleka umdyarho, ulungiselelo lwengqondo luyimfuneko, njengoko ugqatso lunokuthatha phakathi kwe-2 kusasa kunye ne-5 kusasa, ngokudinwa nokudinwa. Ke ngoko kubalulekile:

• Yazi indlela yomdyarho kwangaphambiliUkunika ingqalelo izikhombisi kunye nemikhondo;
• Bukela ugqatso lwangaphambili okanye iifilimu ezinobungqina;
• Ukuncokola neMbalekiUkubaleka imarathon.

Inkuthazo yosapho kunye nabahlobo ihlala ibaluleke kakhulu ekuphumeleleni kuqeqesho nangosuku lomdyarho.

3. Phumla uze uphumle

Ukongeza kuqeqesho lokubaleka, iimbaleki kufuneka ziphumle yonke imihla, zilale ubuncinci iiyure eziyi-8 ngobusuku. Jonga ezinye iingcebiso zokulala kakuhle kwi: iingcebiso ezili-10 zokulala kakuhle.

Ukufumana ukudinwa kwaye umzimba uphumle kubalulekile ukuba ukhethe usuku olu-1 okanye olu-2 ngeveki, hayi ukubaleka wenze nje ukuhlala okanye ukolula, ukufumana amandla.

4. Gcina ukutya okusempilweni

Ngexesha leenyanga zokulungiselela i-marathon kubalulekile ukuba utye ukutya okusempilweni kunye nokutya okunesondlo, ukutya zonke iiyure ezi-3 zokutya ezityebileyo kwiicarbohydrate kunye neeproteni kunye nokusela ubuncinci i-2.5 L yamanzi ngosuku. Kukwabalulekile ukunikela ingqalelo ekhethekileyo kukutya ngaphambi nasemva koqeqesho.

Ukongeza, ngomhla womdyarho kunye nokunyamezela ugqatso kude kube sekupheleni, umntu kufuneka atye iiyure ezi-2, iyure e-1 kunye nemizuzu engama-30 ngaphambi kokubaleka ukugcina amanqanaba eswekile azinzile, ngaphandle kokuba neekram kwaye ugcine intliziyo ibetha rhoqo. Funda ngakumbi kwi: Kukutya ntoni ngaphambi nasemva komdyarho.

Umngcipheko wokubaleka umdyarho

Ukubaleka umgama omde ngumceli mngeni onzima kakhulu, onokuvela:

• Ukuphelelwa ngamanzi emzimbeni ngenxa yokubila kakhulu kwaye, ukuyiphepha, kufuneka usele amanzi kunye neziselo zamandla ngexesha lomdyarho;
• Iintlambo emathunjini, ngenxa yenqanaba elisezantsi lesodium, kunye netyuwa encinci kufuneka ingeniswe kulo lonke ukungcamla;
• Yiba necramp, ngenxa yokungabikho kwe potassium;
• Iqatha okanye ukonzakala emlenzeni, ezinje nge-sprains okanye i-tendonitis;
• Isihlunu okanye ukugabha ngenxa yomzamo omkhulu.

Ukuthintela ezi ngxaki zinokuvela ngelixa iimbaleki zibaleka, kubalulekile ukuba usele amanzi kunye neziselo zamandla njengeGold Drink.

Ukuba utyebile kwaye ufuna ukubaleka imarathon jonga ukuba ungazilungiselela njani: Iingcebiso ezi-7 zokubaleka xa utyebe kakhulu.