Gudun Marathon na ɗaya daga cikin abubuwan da suka fi tsayi a fagen gudu a duniya. A halin yanzu, sha'awa a ciki shima yana rura wutar ta salon - ya zama yana da matukar daraja ga yin gudun fanfalaki. Tsawon tseren fanfalaki nisan kilomita 42 kilomita 195.
A cewar tatsuniya, an aika da manzon Girkawa Phidippides zuwa Atina tare da sanarwar gaggawa game da nasarar da aka yi a kan Farisawa. Nisa tsakanin filin daga da babban birni bai wuce kilomita 42 tare da wutsiya ba. Miskinin ya yi haƙuri da nesa, amma, da ya sadar da bisharar, sai ya faɗi ya mutu. Muyi fatan cewa ruhun baiyi kasa ba, kawai gajiya ce ta buge shi. Amma, kamar yadda suke faɗa, ya shiga cikin tarihi.
Don haka, tsere na gudun fanfalaki ya wuce kilomita 42 - wannan aiki ne mai wahala ko da na 'yan wasan da aka horar. Koyaya, a yau har ma mutanen da suke nesa da wasannin motsa jiki sunyi nasarar jimre nesa. Wannan ya sake tabbatar da cewa lafiyar jiki ba shine babban abu anan ba. Mafi mahimmanci shine halin hankali, ƙarfin zuciya da kuma son zuciya mara jimrewa don jimrewa nesa.
Mutumin da ya kafa kansa irin wannan aikin ya kamata ya fara horo aƙalla watanni shida kafin marathon.
Shin kana son sanin yadda zaka fara gudanar da gudun fanfalaki daga farko kuma yadda zaka shirya shi yadda yakamata? Menene nisa da ka'idoji don jinsi? Ta yaya ake koyon yadda ake gudanar da maratoci kuma ba a maimaita makomar Phidippides mara kyau? Karanta a gaba!
Nau'uka da nisan gudun fanfalaki
Mun sanar da nisan kilomita nawa ne gudun fanfalaki, amma ba mu bayyana cewa wannan nisan aikin ba ne. Wannan ita ce kawai tseren wasannin Olympics da ake yi a kan babbar hanya. Maza da mata suna shiga ciki.
Koyaya, akwai kuma hanyoyin da ba na hukuma ba, tsawonsu bai dace da kafa kilomita 42 da aka kafa ba. Akwai aiki a duniya don kiran kowane nesa mai nisa a kan ƙasa mai wuya ko a cikin mawuyacin yanayi (misali, bayan Arctic Circle) a matsayin marathon.
Don haka menene nisan gudun fanfalaki?
- 42 km 195 m hanya ce ta hukuma ko kuma hanyar gargajiya wacce ofungiyar Marato ta Duniya da theungiyar 'Yan wasa ta Duniya ta amince da su. Horon wasannin Olympics ne wanda galibi yake kawo ƙarshen Wasannin bazara.
- Supermarathon - nisan da ya wuce nisan nisan da ya gabata.
- Marathon rabin shine tseren gargajiya.
- Marathon na kwata shine kashi na huɗu na hanyar Phidippides.
Hakanan akwai wasu nau'ikan gudun fanfalaki waɗanda ba su da tsayayyen tsayi:
- Marathon sadaka (lokacin da zai dace da kowane lamari, aiki);
- Matsanancin jinsi (a cikin hamada, a cikin duwatsu, a Arewacin Arewa);
- Marathon talla (abubuwan kasuwancin da masu tallafawa suka tallafawa);
Abubuwan wasanni a cikin waɗannan nau'ikan nesa suna da mahimmanci na biyu. Ga mahalarta, burin yana da mahimmanci, dalili, wanda ya dogara da taron da aka sanya lokacin tseren.
Ga kowane dalili kuka yanke shawara don ƙware da dabarun gudanar da gudun fanfalaki, kuna buƙatar shirya a hankali don kowane tsere.
Dokoki don Shirye-shiryen Nasara don Gudun Marathon
Zamu nuna muku yadda ake shirya yadda yakamata don gudun fanfalaki domin kammala nasarar cikin nasara. Idan kun yanke shawara sosai don shiga irin wannan tseren, kuyi nazarin bayanan da ke ƙasa sosai.
- Duk horo yakamata ayi niyya da ikon kiyaye tseren fanfalaki guda daya na gudu;
- Jiki dole ne ya iya amfani da glycogen ta tattalin arziki, tare da kiyaye daidaiton ruwa;
Ana girka tashoshin abinci kowane kilomita 5-7 dama akan babbar hanyar da ake gudanar da tsere. A nan 'yan wasa na iya samun abun ciye ci ko sha ƙishirwa. Wataƙila rashin irin waɗannan "gidajen mai" ne ya sa Fidippid ya faɗi ƙasa bayan gudun fanfalaki.
- Kamar yadda muka ambata a sama, shiri don gudun fanfalaki ya kamata a fara aƙalla watanni shida kafin taron kansa. Yana da mahimmanci a kawo nau'ikan jikinku zuwa mafi kyawun alamu, tare da tunatar da zuwa nesa cikin tunani. Makasudin horo shine haɓaka ingancin ƙwayar tsoka, haɓaka ikon iya ɗaukar iskar oxygen mafi kyau, da kuma saba wa jiki da motsa jiki na dogon lokaci.
- Idan kuna sha'awar yawancin maratoci da ke gudana a cikin horo, muna ƙarfafa cewa a farkon shirye-shiryen, babu buƙatar yin tafiya mai nisa kowace rana. Athleteswararrun athletesan wasa suna ƙoƙarin sauya wasu ranakun horo tare da tsere da gajere. Mayar da hankali kan aikin don kiyaye jimillar shirin mako-mako, wanda yakamata ya kasance kilomita 42.
- Kusa da lokacin shiryawa na ƙarshe, fara haɓaka nisan yau da kullun, kawo shi zuwa kilomita 30-35. Gwada yin tseren gudun fanfalaki kimanin 25 km / h.
Abinci don masu tseren fanfalaki
Jiki yana jan kuzari don motsa jiki na dogon lokaci daga glycogen da aka tara a cikin hanta. Idan ya ƙare, kitse yana cinyewa. Af, wannan shine dalilin da yasa shirya don gudun fanfalaki hanya ce mai tasiri don rage nauyi.
Don haka, tsawan lokaci mai tsauri yana saurin lalata shagunan glycogen, don haka dan wasan yana buƙatar "sa mai". Koyaya, a cikin tsarin shirye-shirye, yana da mahimmanci don samar da kyakkyawan tushen makamashi. Dole ne dan wasa ya ci lafiyayye, yana mai da hankali ga hadadden carbohydrates da sunadarai. Fats ma mahimmanci ne, amma an fi samun su daga goro da mai mai. Ya kamata ku ware soyayyen, kayan yaji da kyafaffen abinci daga abincin, kuma ku ɗan manta da ɗan lokaci game da kayayyakin da aka gama da su (tsiran alade da tsiran alade) da abinci mai sauri. Iyakance yawan amfani da sukari, amma ba 100% ba. Bai kamata ka zama mai yawan kishi ba. Abincin ya zama mai wadata da bambance bambancen. Ku ci 'ya'yan itace da kayan marmari da yawa, zai fi kyau sabo. Kuma kar a manta cewa bayan cin abinci, zaku iya gudu bayan awa ɗaya kawai.
Sha ruwa mai yawa, aƙalla lita 2 kowace rana. Yayin tseren nesa, kar a manta da sha, domin yawanci ƙishi shine dalilin jin gajiya. Bugu da ƙari, akwai jerin kyawawan abubuwan da zaku iya sha yayin horo.
Fasahar gudu ta Marathon
Dabarar gudanar da gudun fanfalaki ba ta da banbanci da dabarar gudu mai nisa. Anan yana da mahimmanci ƙirƙirar ƙwarewar kai wa daidaito, wanda ya kamata a kiyaye shi ko'ina cikin nesa.
Idan muka yi magana game da tsere-tsere na kwararru, 'yan wasa suna ci gaba da shawo kan matakai 4:
- Fara - dash mai ƙarfi daga farkon farawa;
- Hanzari - babban burin sa shine ficewa daga abokan hamayya, don haɓaka fa'idar farawa. Koyaya, a aikace, wannan ba shi da mahimmanci, saboda a cikin nesa shugabannin za su canza fiye da sau ɗaya;
- Babban nisan gudun fanfalaki ya kamata a yi shi cikin nutsuwa. 90auki 90% na nesa;
- Ishingarshe - a wannan matakin, ɗan wasan ya tattara sauran ƙarfin kuma ya kawo saurin ƙarshe. Nisan yayi la'akari da kammalashi lokacin da mai tsere ya tsallaka layin gamawa.
Bayanan duniya
Har yaushe kuke tsammanin 'yan wasa masu tsere da tsere suna gudanar da gudun fanfalaki? Bari muyi magana game da bayanan ƙarshe.
Gwanin duniya na yanzu a cikin tazarar tazarar Olympics tsakanin maza shine Eliud Kipchoge. Ba da daɗewa ba, a ranar 12 ga Oktoba, 2019, yana halartar Marathon na Vienna, ya sami nasarar rufe tazarar a cikin awa 1 59 da mintuna 40. Wannan rikodin a zahiri ya lalata kafofin watsa labarai na wasanni na duniya. Kuma ba abin mamaki bane, Kipchoge ya zama mutum na farko a duniya wanda ya sami nasarar tserewa daga gudun fanfalaki a ƙasa da awanni 2. An dade ana jiran wannan rikodin, kuma yanzu, abin al'ajabi ya faru. Gaskiya ne, wannan ba lallai bane mu'ujiza, amma sakamakon horo mafi wahala da kuma nufin baƙin ƙarfe na shahararren mai tsere. Muna masa fatan sabbin nasarori shima!
Ba a karya tarihin mata tun lokacin Marathon na Landan a ranar 13 ga Afrilu, 2003. Na Paul Radcliffe ne, wani dan Burtaniya da ya yi tafiyar nesa cikin awanni 2 da mintuna 15 da dakika 25.
Wannan shine tsawon lokacin da kwararru ke gudanar da gudun fanfalaki, kamar yadda kuke gani, wannan gwajin ba na masu rauni bane. Saboda mawuyacin shiri da tsawon lokacin murmurewa, ba a ba da shawarar shiga irin waɗannan tsere sau da yawa. Koyaya, akwai wasu keɓaɓɓu, alal misali, Ricardo Abad Martinez, ɗan asalin Spain, ya yi tsere 500 a cikin kwanaki 500 daga 2010 zuwa 2012, farawa a 10 ga Oktoba. Ka yi tunanin kawai, a kowace rana ya shafe awanni 3-4 a kan tsaran gudu mai tsawon kilomita 4 dozin!
Sau nawa 'yan wasa masu son gudu suke yin gudun fanfalaki? Ta mahangar ilimin lissafi, nauyin da ya fi dacewa ga jiki zai zama tsere sau biyu a shekara, ba sau da yawa ba.
Don haka, yanzu kun san abin da gudun fanfalaki yake daidai kuma kuyi tunanin girman wasannin motsa jiki masu zuwa. Idan za ku iya rike nisan, ko da wane irin buri kuke bi, har yanzu ba za ku yi asara ba. Za ku ƙarfafa ƙarfi, juriya, ɗaga darajar kanku, haɓaka ƙoshin lafiya, ku shiga duniyar wasanni. Wataƙila zaku sami sabbin abokai, abokai cikin ruhu. Ba shi yiwuwa a amsa daidai gwargwadon abin da kuke buƙatar gudu don gudanar da marathon tabbas. Wasu mutane sun mika wuya ga dutsen nan da nan, wasu kuma "hawa" akan sa daga yunƙuri na biyu ko na uku. Muna baka shawara abu daya kawai - kar ka karaya!
