Ilungiselela webanga: iprogramme

Uhlelo we-Olympic Games in 1896, kulekelelwa entsha isiyalo - marathon ukugijima, okuyinto sisabenza kuze kube yilolu suku. ibanga ubude babuyizingalo 40 km. It umdlalo Athletics kubhekwa isikhathi eside futhi akhathazayo kakhulu phakathi kwezinye ezemidlalo kulesi sigaba. Ukunqoba libe liqhele kangaka kuyinselele nzima umzimba, ngakho ngaphambi uhlanga ozoba ukulungiselela eside ngoba marathon, elingelona nje kuphela umbuso ukuqeqeshwa, kodwa futhi isidlo esikhethekile. Manje, ukusebenzisa webanga elide, akusho ukuthi aqukethe eqenjini lesizwe kwezemidlalo, minyaka yonke kungenzeka ukuba azibandakanye eMoscow ngisho ukuthola inzuzo engokwezimali.

indaba

Ngokusho kwenye legend, uHerodotus kuchazwe, kuyaziwa ukuthi ezikude 490 BC. e. , yiMpi Marathon phakathi kwamaGreki nabalimi namaPheresiya. Lapho amabutho ukuphikiswa ephelele, amaGreki wathumela isithunywa Pheidippides iqhawe futhi izindaba ezinhle e-Athene. Running mayelana 34 km, isithunywa esithi izindaba ezinhle kubantu bakubo, isiphelile wawa phansi, wafa.

Ngaphambi iMidlalo Yama-Olympic yokuqala alinganiswe ngokusemthethweni futhi ibhalwe ibanga phakathi Marathon Athene 34,5 km. Marathon futhi ukuba unqobe ibanga-40 km ngo-1896. Ngemva abasubathi unqobe ngezikhathi ezahlukahlukene amabanga ehlukene, kodwa kusukela ngo-1924 waqala ngokusemthethweni ukwenza ibanga 42.195 km. By endleleni, kukhona marathons ski nge-track 50 km.

labafanelekako webanga owawuse phambi uhlanga kuqala-Olympic. Kuyo abokuqala Charilaos Vasilakos okuyinto abhekana ngayo ibanga 3 chasa 18 imiz. Ngezinye imincintiswano Spyridon Louis iwine, breaking km 40 2 amahora nemizuzu 58, ngenkathi Umjikelezo we umsubathi wangena yesihlanu.

Kwenzekani emzimbeni?

Running buqamama eside enjalo kuyakhandla ingeyomzimba. Aludingi nje kuphela ukuqeqeshwa ngokomzimba ngoba webanga elide, kodwa futhi ngokwengqondo. Nokho, uma lezi zithiyo, abadlali kukhona amathuba amasha: ukuzethemba, ukuzithiba, ikhono uphumule ngesikhathi ebaleka nesivinini.

Sensations nezinqubo emzimbeni ngesikhathi uhlanga at 42.195 km:

• Kwandisa-mpilo ukusetshenziswa.
• Ukhicita endorphins, anikeza umuzwa injabulo futhi unekhono ekunciphiseni izinhlungu. Qala zokukhiqiza ewela igebe ibanga lokuqala (1-8 km).
• Lapho wesithathu ibanga uhlanga wadlulela 16km Ukudlikizela zingavela encane.
• Ngemva ekunqobeni 28 km mpilo amandla izinqolobane. Umsubathi uqala azizwe ephelelwa ngamandla, futhi kukhona isifiso bangayeki. Lokhu webanga esiteji ngokuthi "hit udonga". Kuleli qophelo, amanzi asiza ne kwalokho ushukela.
• Ukungakhululeki emalungeni ibonakala ngemuva mayelana 35 km. Lena kwaphawuleka ngokukhethekile lapho egijima ku ezindaweni ezimbi.
• Khulisa izinga lokushisa emzimbeni obangelwe ukungamethembi umuntu uketshezi.

Emva uhlanga kunoma iyiphi umsubathi, ngisho kulowo owayengamele uhlelo zangaphambi ukuqeqeshwa ukuze webanga elide, ubuthakathaka jikelele futhi ubuhlungu bemisipha, imilenze kubonakala ukuhola, uhamba umuzwa wobukhulu. Ukubuyisela isidingo samanzi emzimbeni ukuze ubuyise glycogen kanye ukuzinza yamanzi-usawoti ibhalansi.

Imizwelo nemicabango somgijimi

An American edition yanyatheliswa iqembu lesifundo lososayensi ku abagijimi yokucabanga ezisuka kusukela kubo ngesikhathi sokuqeqeshwa. Ngezinye abasubathi eziyishumi elihlanganisiwe itheyiphu abalobi nge microphone ukuze wabelane isimo sabo ngesikhathi uhlanga. Ucwaningo lukhombisa imiphumela elandelayo:

1. Mayelana 40% acabanga ibanga nesivinini.
2. Izinhlungu nokuphatheka kabi baye matasa 32% imicabango. Abasubathi akhononda abasafufusa corn kanye kwemisipha ubuhlungu.
3. Labo abasele abanga-28% sembubhiso - ukuqapha imvelo. Abantu ababegijima bathini mayelana nemvelo, isimo sezulu kanye nabanye abasubathi.

Izwe ngenxa ucwaningo kubonakala sengathi ayikho abagijimi akashongo give up nesifiso salo. Futhi kwenzeka emva 27-28 km ukugijima. Lena enye yezinhlobo ezingu okwamanje ngokwengqondo lapho umsubathi has ukubhekana namademoni akhe kwangaphakathi. Ngakho-ke, lolu hlelo ukuze siqeqeshelwe webanga kuhilela njalo ukubeka nezinjongo emncintiswaneni oluzayo.

Kuphi ukuqala?

Lapho kwakukhona ukululekana: "Futhi uma ngizama ukusebenzisa webanga" - kufanele baphendule ngokushesha umbuzo: "? Kuyini" It umdlalo elisindayo ngokwanele, ngakho udinga correlate zonke izici eziyingozi ngenhloso ehlosiwe. Ukuze professional abagijimi webanga incazelo amanga ekunqobeni uhla nesivinini. Motivation for the amateur kufanele kuqukathe ukuzinikela ukumelana imithwalo futhi ngaphandle ukulimala ukufinyelela sekugcineni.

Ilungiselela webanga Wabasaqalayo iqala izinyanga okungenani 3 ngaphambi mncintiswano. Ngakho-ke, kufanele ibeke usuku izinhlanga amateur. Akubalulekile nje ukudala ukukhohlisa futhi ungabali iqhaza, uma kuvela ukuthi marathon elilandelayo kuhlelelwe ngenyanga ezayo.

Lapho usuku uhlanga yaziwa, kuzenza uhlelo ecacile ukuze kufinyelelwe lo mgomo kule 42,195 km, kuhlanganise amasheke zezempilo, umbuso ukuqeqesha, yokufuna imishini kanye nokwakhiwa ekudleni.

Izimo for webanga

• isifuba somoya bronchial.
• isifo senhliziyo, izifo ezidlule esimiso senhliziyo nemithambo yegazi (ukuhlaselwa isifo senhliziyo, ukufa uhlangothi, umfutho wegazi ophezulu).
• Izifo kohlelo kwezinso.
• Izifo amalunga omzimba.
• varicose emithanjeni.

Ukuze uphephe futhi ukuvimbela kungenzeka imiphumela emibi kunconywa ukuba uxhumane nodokotela udokotela noma umndeni ukuze uqiniseke azikho Izimo.

ngubo

Kungcono nje ukuthenga izingubo nezicathulo ngoba marathon, + angayi phambi kwabangcwele umncintiswano langempela, njengoba kuyoba izinyanga okungenani 3 ukuhlola wona wenduduzo namandla zigciniwe. Ngenxa egijima 3:00 e isichathule ewumngcingo - hhayi emizweni ezimnandi kakhulu.

Ngakho belungiselela marathon iqala yokufuna amateki. Akukho ukulondoloza okwamanje akufanele kube, ngoba kule "Formula 1" Abashayeli musa ukushayela phezu amabalazwe ezishibhile futhi kancane, futhi emncintiswaneni izicathulo Kufanele kukhethwe ngokubeka ngezinyawo. Amasokisi, amahembe, ibhulukwe kufanele wenziwe zokwenziwa impahla. Uma emncintiswaneni kuyokwenzeka uma kushisa, kwakuzothatha enye futhi cap. Eqinisweni, abaningi okukhethekile izitolo ezidayisa impahla edingekayo ukuba abagijimi, zibizwa ngokuthi ama - "Ezemidlalo-marathon".

ngenyanga yokuqala

Ilungiselela webanga kusuka ekuqaleni iqala sokunqoba ibanga silibangise 3-5 km. Okusho ukuthi, uma hhayi isitokwe 3 no-5 izinyanga ngaphambi kokuqala lo mncintiswano futhi umuntfu ute base ngokomzimba. Esimeni lapho ukuqeqeshwa kukhawulwe, kungcono ukuqala km 8-10 ngesonto. Ukuthi akekho ukucindezeleka emzimbeni, lokhu ibanga kufanele ihlukaniswe izinsuku 5 futhi ayizange iphele ngesikhathi. Ngesonto ukuqeqeshwa yesibili ukuba banqobe mileage efanayo kodwa hhayi emihlanu, kodwa izinsuku ezine.

Kusukela engxenyeni yesibili ngenyanga yokuqala (3-4 ngesonto), lapho usaqala isivele ukudonselwa isigqi, engeza 1-2 km, ngalusuku lunye ukuqeqeshwa, bese kuthi bonke abanye ukuze babalekele evamile amasonto amabili ubude.

Ukuphefumula kufanele kube "2-2". Lokho izinyathelo ezimbili - owodwa umoya bese, ngesikhathi esilandelayo izinyathelo ezimbili, kunomoya okhishwa ngamakhala. Ngemuva kweseshini Kuphoqelekile ngilulekela.

ngenyanga yesibili

Ukuze osidingayo ukubala ukuthi zingaki amakhilomitha kakade kahle ngenyanga yokuqala, futhi khumbula, lokho-ke konke kwenziwa ngokuhambisana nalesosilingo ukweqa ebaleka esilandelayo. ukhuthaze Futhi isifiso sokusiza ukumboza ibanga izihloko, blogs abasubathi abanolwazi nokubuka videozabegov lapho abantu abavamile wafika entanjeni emva umncintiswano akhathazayo, sigubha ukunqoba yabo.

Izimiso eziyisisekelo ukuqeqeshwa: njalo, imithwalo akusheshi futhi umdlalo ekuzimiseleni ezingokomzimba marathoner esizayo.

Ngenyanga yesibili sokulungiselela kuyadingeka ukuze uqale ukuba nokukhuthazela. Kunconywa ukwenza ukushesha ngaphambi sekugcineni round ngamunye. Noma, ngokwesibonelo, 1 km ukusebenzisa ngesilinganiso, bese ngokushesha njengoba 3 amaminithi ke - ukuhamba uhambo 200-300 amamitha. Futhi ngakho cyclical unqobe 10 km nsuku katsatfu ngeliviki. Futhi ngelinye ilanga engisibekele uhlanga 13-15 km ubude.

ngenyanga yesithathu

Isigaba sokugcina sokuqeqeshwa wukuthi kanye ngesonto umthwalo 20-25 km. Asele ukuqeqeshwa izinsuku ubude ndlela 10-15 km. Kuleli qophelo, athlete, ukuthola umumo othile, ongafinyelela kwezinsuku ezingu-7 amakilasi. Esontweni elingaphambi komhlangano webanga kufanele kube ukunciphisa ukushuba ukuqeqeshwa.

Kuyaqondakala umthwalo amandla indlela oqotho ukuqeqeshwa. Uma kukhona umuzwa ukungakhululeki, umuzwa ubuhlungu emalungeni, isiyezi kanye umzimba ngeke bakwazi ukumelana ibanga okuhleliwe, akudingekile ukuliphoqelela. Idinga indlela ngamunye. Ngemva ukuqeqesha for webanga ezinyangeni ezingu-3 - lokhu akukona jikelele isifundo plan ukuthi kufanelekile bonke laba ababesanda kufika. Mhlawumbe, abanye abantu adinga Amazing eside.

nokwenza kwamandla

Kuyadingeka ukuba ayiyeke le ukuqeqeshwa uphuzo-caffeine kanye nokudla okunezinga eliphezulu amaprotheni. Igxila carbohydrate yokudla kangangokuthi kufanele enqoba futhi bakha u-60% we-nsuku zonke ukudla.

Ukukhethwa kuyinto ukudla kwesonto ngaphambi uhlanga. Ezemidlalo izazi zokudla zitusa izinsuku ezine ukuba bangayeki ukudla okumahhadla nomoya-udle amaprotheni kuphela: ubisi, ushizi, inkukhu webele, amaqanda qanda, kwasolwandle. Kodwa lapho kuba khona izinsuku ezintathu ngaphambi mncintiswano iqala ukulayisha carbohydrate. Kuleli qophelo uphela ukuqeqeshwa ngokomzimba ngoba webanga elide, futhi imisipha izicubu, isibindi siqala buthelela glycogen, okuyinto edingekayo kakhulu umzimba ngesikhathi emncintiswaneni ibanga elide. Lapho umthwalo carbohydrate kufanele uzitholele ilungelo labo "kusho osemqoka", lapho izingxenye kukhona ejwayelekile futhi musa ukwandisa abanethemba ukusiza umzimba ukuze Thenga kakhulu amandla adingekayo. Ukudla kufanele enqoba ku ekudleni qalisa sikhathi: okusanhlamvu, amazambane nemifino.

Ngisho at the stage of ukuqeqeshwa uhlanga eside kufanele ulalele umzimba wakho kanye ukuhlonza imikhiqizo efanelekayo amandla replenishment: omisiwe amantongomane, ubhanana, amabhilikosi, apula noma amabha amandla.

amahora amathathu ngaphambi uhlanga Kunconywa ukuba badle oatmeal uju noma ujamu.

Ngokuphathelene amanzi, endleleni wonke lowo mncintiswano zitholakala 5 km isiphuzo izinto. ngokuphelele akakwazi give up esikhundleni uketshezi ngesikhathi uhlanga, ikakhulukazi uma marathon esiqhutshwa ehlobo. Ungakwazi inkezo nengxenye njalo km 2.5.

Winter ezemidlalo: ukushushuluza webanga

Uma Classic Marathon siqala ukuba khona ngo-1896, i-high-speed ski izinhlanga yayiqhutshelwa Norway ngo-1767. Kamuva, lo mdlalo yabusa Finns, abaseSweden, kanti amazwe eYurophu Ephakathi. Futhi kusukela ngo-1924, isiyalo emidlalweni yama-Olympic. Ubude ithrekhi ski izinhlanga kuhluka km 800 m 50.

izici zako ziyizindlela unqamule izwe. Marathon zinganqotshwa ngekusebentisa emasu ezihlukahlukene ukunyakaza: usebenzisa mahhala futhi classical isitayela. Kusukela ngo-1978, kukhona Worldloppet inhlangano, okuyinto ngo-2015, babutha 20 ski marathons emhlabeni jikelele ibanga km okungenani 50. Bona ubani angakwazi iqhaza, kusukela amateur kuya professional. Lokhu umfelandawonye has ohlelweni lwaso ukugqugquzela abasubathi ngokusebenzisa ngezifiso skier iphasiphothi. Ubude Worldloppet passport ekhishwe 16775, abasubathi umfelandawonye - 13823.

Kusukela 2013 demino ski Marathon (Russia) kuyinto Worldloppet Association.

Irekhodi-umnikazi ku Federation isizini 2014-2015 iyona engumFulentshi. Wanqoba 260 marathons.