Shirya don gudun fanfalaki: horo shirin

A shirin na gasar wasannin Olympics a 1896, suna goyon bayan da sabon horo - marathon Gudun, wanda yake shi ne har yanzu dacewa da wannan rana. distance tsawon shekaru 40 km. Yana wasanni da tsalle-tsalle yana dauke da mafi tsawo da kuma mafi grueling tsakanin sauran wasanni a cikin wannan category. Cin Nasara da irin wannan nesa ne mai wuya kalubale ga jiki, don haka kafin tseren da za a gudanar dogon shiri domin gudun fanfalaki, wanda ya hada da ba wai kawai da horo gwamnatin, amma kuma ci abinci na musamman. Yanzu, to gudu a gudun fanfalaki, ba dole ba ne ya kunshi cikin tawagar kasar a guje guje, a kowace shekara, yana yiwuwa ya dauki bangare a cikin Moscow, kuma ko da sama mai monetary lada.

labarin

A cewar daya labari, Herodotus da aka bayyana, an san cewa a cikin m 490 BC. e. ya yakin Marathon tsakanin Helenawa da na Farisa. Lokacin da dakarun 'yan adawa ya complete, Helenawa aika wani Manzo Pheidippides warrior kuma da bushãra ga Athens. Running game da 34 km, da manzo, ya ce da bushãra ga mutãnensa, m ya fadi a kasa, kuma sun mutu.

Kafin na farko gasar Olympics da aka hukuma da auna da kuma rubuce da nisa tsakanin Marathon da kuma Athens a 34.5 km. Marathon kuma shi ne shawo kan nesa na 40 km a 1896. Bayan da 'yan wasa shawo kan at daban-daban sau daban-daban nisa, amma tun 1924 a hukumance ya fara yin nesa 42.195 km. By hanyar, akwai kuma ski marathons tare da lura da 50 km.

share fagen gudun fanfalaki da aka gudanar kafin na farko Olympic tseren. A da shi na farko zo Charilaos Vasilakos wanda sun jimre da nesa na 3 chasa 18 min. A gasa kamar yadda Spyridon Louis lashe, watse kilomita 40 a 2 hours 58 da minti, yayin da a cikin wasan share fage zagaye na dan wasa zo a cikin biyar.

Abin da ya faru a cikin jiki?

Running a wannan dogon nesa da wahalarwa ga jiki. Yana bukatar ba kawai jiki horo ga wani gudun fanfalaki, amma kuma m. Duk da haka, idan shawo kan wadannan matsalolin, 'yan wasa ne da sabuwar dama: amana, da kamunkai, da ikon shakata a lokacin da gudu da sauri.

Majiyai da kuma matakai a cikin jiki a lokacin tseren a 42.195 km:

• Qara oxygen amfani.
• Samar endorphins, wanda ba a ji na farin ciki da kuma samun ikon rage zafi. Fara na samar da dama a kan na farko rata nesa (1-8 km).
• Lokacin da na uku nesa tseren ya wuce zuwa 16km convulsions iya bayyana kananan.
• Bayan kawar da 28 km tsautsayi makamashi reserves. A dan wasa fara jin m, kuma akwai wani marmarin daina. Wannan mataki marathon kira "buga bangon". A wannan lokaci, ruwan taimaka tare da Bugu da kari na sukari.
• Rashin jin daɗi a cikin gidajen abinci bayyana bayan game da 35 km. Wannan shi ne musamman m idan yanã gudãna a kan m ƙasa.
• Kara a yanayin jiki lalacewa ta hanyar ruwa hasãra.

Bayan tseren a cikin wani dan wasa, ko da wanda ya kasance a pre-shirin horo ga wani gudun fanfalaki, janar wani rauni da zafi a cikin tsokoki, da kafafu ze kai, tafiya da ji na da nauyi. Don mayar da jiki ta bukatar replenish glycogen da daidaita ruwa-gishiri balance.

Motsin zuciyarmu da kuma tunani na mai tsere

An American edition aka buga binciken kungiyar masana kimiyya a kan gudu tunani tasowa daga gare su a lokacin horo. A goma da 'yan wasa karfafa tef rubũtãwa da Microphones haka cewa sun raba hãlãyensu a lokacin tseren. Analysis nuna da wadannan sakamakon:

1. Game da 40% aka tunanin game da nesa da kuma sauri.
2. Zafi da rashin jin daɗi sun shagaltar da 32% na tunani. 'Yan wasan sun koka game da kunno kai masara da tsoka zafi.
3. Sauran 28% na azãba - monitoring da muhalli. Matsara ce game da yanayi, yanayi da kuma sauran 'yan wasa.

Kasar a sakamakon bincike ga alama cewa babu wani daga cikin masu gudu ba ce ba up ta so. Kuma shi ya auku bayan 27-28 km jogging. Wannan shi ne daya daga cikin m lokacin a lokacin da dan wasa yana zuwa magance ciki aljanu. Saboda haka, shirin na horo ga wani gudun fanfalaki ko da yaushe ya shafi kafa manufofin ga mai zuwa tseren.

Inda zan fara?

Lokacin da akwai tunani: "Kuma idan na yi kokarin gudu a gudun fanfalaki" - Ya kamata nan da nan amsa tambaya: "Mene ne wannan?" Yana wasanni mai nauyi isa, don haka kana bukatar ka danganta wa] annan duk da hadarin dalilai da dalilin da akayi nufi. Domin sana'a gudu gudun fanfalaki ma'anar ta'allaka ne a shawo kan matsalar gudun kewayo. Motivation ga mai son ya kamata kunshi sadaukar yin tsayayya da lodi da ba tare da rauni don isa gama.

Shirya don gudun fanfalaki ga sabon farawa akalla watanni 3 kafin gasar. Saboda haka, ya kamata ka saita kwanan wata ga mai son jinsi. Yana da muhimmanci kada su haifar da komai bane illa kawayeniya, kuma kada ku ƙidaya a kan hallara, idan dai itace cewa gaba gudun fanfalaki da aka shirya a watan gobe.

Lokacin da tseren kwanan wata ne da aka sani, shi ya gina up bayyananne shirin cimma wannan burin a cikin 42,195 km, ciki har da kiwon lafiya cak, horar da gwamnatin, da saye da kayan aiki da kuma yi na rage cin abinci.

Contraindications don gudun fanfalaki

• Bronchial asma.
• Cututtukan zuciya, da cututtuka na zuciya da jijiyoyin jini tsarin (zuciya harin, shanyewar jiki, hawan jini).
• Cututtuka na koda tsarin.
• Cututtuka na gidajen abinci.
• Varicose veins.

Domin lafiya da kuma su hana yiwu illar shi bada shawarar a tuntube likita ko iyali likita don tabbatar da babu contraindications.

kaya

Better kawai saya tufafi da takalma da gudun fanfalaki, kuma ba kafin ainihin gasar, kamar yadda zai zama akalla watanni 3 zuwa duba shi domin ta'aziyya da kuma ƙarfi a ajiye. Saboda guje 3:00 a cikin kunkuntar takalma - ba da mafi m majiyai.

Saboda haka a shirya a gudun fanfalaki ta fara da saye da sneakers. Babu saving a wannan lokaci kada ta kasance, saboda a cikin "Formula 1" direbobi ba fitar a kan m da kuma jinkirin maps, da kuma a tseren takalma ya kamata a zabi ta kafa kafar. Safa, shirts, wando ya kamata a yi na roba abu. Idan hamayya zai faru a kan wani zafi rana, zai dauki wani kuma hula. A gaskiya, da yawa sana'a shagunan sayar da zama dole kayan aiki ga masu gudu, kuma an kira - "Sports-marathon".

watan farko

Shirya don gudun fanfalaki daga karce fara da shawo kan matsalar nesa en hanya zuwa 3-5 km. Wannan shi ne, idan ba a stock 3 da 5 watanni kafin a fara tseren, kuma mutum yana da wani jiki tushe. A cikin akwati inda horo ne iyakance, shi ne mafi alhẽri a fara da wani 8-10 km da ya gabata. Cewa, babu danniya ga jiki, wannan nesa kamata a raba 5 kwana da shi ba gudu a kan lokaci. Mako na biyu na horo ne domin shawo guda nisan miloli amma ba biyar ba, amma da kwanaki hudu.

Tun da na biyu da rabi na watan farko (3-4 mako), a lokacin da wani mafari an riga an kõma a cikin launi, ƙara 1-2 km, kuma a wata rana da horo, da kuma sauran tserewa cikin saba makonni biyu a tsawon.

Numfashi ya zama "2-2". Wannan shi ne matakai biyu - daya numfashin sa'an nan, a lokacin da gaba biyu matakai, wani exhalation. Bayan kowane zaman ne m mikewa.

watan biyu

Ga dalili kana bukatar ka ƙidaya nawa kilomita riga ƙware ga watan fari, da kuma tuna, ga abin da ya ke dukkan yi tare da jaraba tsallake gaba gudu. Har ila yau karfafa sha'awar taimaka rufe a nesa na articles, blogs na gogaggen 'yan wasa da kuma kallon videozabegov a wanda talakawa mutane zo zuwa ga gama line bayan wani grueling gasar, bikin da nasara.

A ka'idodi na horo: na yau da kullum, hankali da kuma daidaita lodi na jiki shiri na gaba Dan gudun fanfalaki.

A cikin watan biyu na shirye-shiryen wajibi ne don fara samar da jimiri. An shawarar yi cikin hanzari kafin gama na kowane zagaye. Ko, misali, 1 km gudu talakawan rate, sa'an nan a matsayin da sauri kamar yadda 3 minutes, sa'an nan - tafiya yawon shakatawa na 200-300 mita. Kuma haka cyclical shawo 10 km kowace rana sau uku a mako. Kuma wata rana da aka keɓe wa tseren 13-15 km dogon.

watan uku

A karshe mataki na horo ne da cewa sau ɗaya a mako load ya 20-25 km. Sauran horo kwanaki hanyar tsawon shi ne 10-15 km. A wannan lokaci, da dan wasa, samun wani siffar, za a iya isa 7 kwanaki na azuzuwan. A mako kafin gudun fanfalaki ya zama don rage tsanani da horo.

An fahimci ikon kaya da kuma m tsarin kula da horo. Idan akwai wani ji na rashin jin daɗi, a ji zafi a cikin gidajen abinci, dizziness da kuma jiki ba zai iya shawo kan shirya nesa, ba lallai ba ne su tilasta shi. Yana bukatar wani mutum tsarin kula. Bayan horar ga wani gudun fanfalaki a watanni 3 - wannan ba a duniya darasi shirin da ya dace ga duk musamman sababbin. Watakila, wasu mutane bukatar a daina motsa jiki.

ingantawa da ikon

Wajibi ne ta yi watsi da horo na maganin kafeyin-dauke da abubuwan sha da kuma abinci high a cikin furotin. A mayar da hankali ne a kan carbohydrates a rage cin abinci da ya kamata fi da yin up 60% na yau da kullum abinci ci.

Banda shi ne abinci na mako kafin tseren. Sports nutritionists bayar da shawarar for kwanaki hudu zuwa daina carbohydrates da kuma ci kawai sunadaran ba: madara, cuku, kaza nono, kwai fata, abincin teku. Amma lokacin da akwai kwanaki uku kafin gasar farawa carbohydrate loading. A wannan lokaci ƙare jiki horo ga wani gudun fanfalaki, da tsoka nama, hanta fara tara glycogen, wanda yake shi ne musamman zama dole jiki a lokacin tseren na dogon nesa. Lokacin da carbohydrate kaya kamata riƙe da dama da "zinariya nufin", a lokacin da rabo ne misali kuma kada Ka ƙãrã tare da begen don taimaka jiki don Stock sama a kan dole makamashi. Foods cewa ya kamata fi a rage cin abinci a taya lokaci: hatsi, dankali da kuma kayan lambu.

Ko a mataki na horo a dogon tseren kamata saurare jikinka da kuma gano kayayyakin dace domin samar da makamashi ƙari: zabibi, kwayoyi, ayaba, apricots, apples ko makamashi sanduna.

Sa'o'i uku kafin tseren bada shawarar ci da oatmeal da zuma ko jam.

Game da ruwa, a kan hanyar da ta tseren suna located 5 km sha abubuwa. sosai ba zai iya ba up da ruwa maye a lokacin tseren, musamman idan marathon da aka gudanar a lokacin rani. Za ka iya sha a rabin kofin kowane 2.5 km.

Winter wasanni: gudun Marathon

Idan Classic Marathon da aka farko da aka gudanar a 1896, da high-gudun ski jinsi da aka gudanar a Norway a 1767. Daga baya, wannan wasanni dauki kan Finns, da Swedes, da kuma kasashe na Central Turai. Kuma tun 1924, da horo kunshe a cikin gasar wasannin Olympics. A tsawon hanya ski jinsi dabam daga 800 m zuwa 50 km.

Its fasali su ne giciye-kasa gudun kan. Marathon za a iya shawo kan ta yin amfani da daban-daban dabaru na motsi: yin amfani da free kuma na gargajiya style. Tun shekarar 1978, akwai wani Tarayya Worldloppet, wanda a shekarar 2015 ya kawo tare 20 ski marathons duniya tare da wani nesa na akalla 50 km. Su Kowa na iya shiga, daga mai son zuwa sana'a. Wannan Tarayya na da tsarin karfafa 'yan wasa ta hanyar kanka skier fasfo. Total Worldloppet bogi bayar 16775, da 'yan wasa a cikin Tarayya - 13823.

Tun 2013 demino ski marathon (Rasha) ne Worldloppet Association.

Da rikodin-mariƙin a cikin Federation domin kakar 2014-2015 ne Bafaranshe. Ya buwãye 260 marathons.