Marato ya kare! Kun rufe ƙaunataccen kilomita 42.2. Abin da za a yi daidai bayan gamawa? Bari mu gano shi.
Motsi bayan gudu
Na fahimci cewa tilasta mai kammala marathon kar ya fado kasa don gajiya, amma ya yi tafiya a kalla kadan, sautin izgili. Amma har yanzu, bayan aiki mai karfi, ya zama dole a baiwa zuciya sassauƙa a cikin kari. Sabili da haka, ya fi kyau a rage saurin motsa jiki maimakon dakatar da shi kwata-kwata. Sannan bugun jini zai murmure da sauri kuma idan baku gama a halin rashin sanyin jiki ba, lokacin da tabbas baku tafiya ba, zaku dawo cikin hankalin ku da sauri.
Kari akan haka, a manyan maraton, ba za'a baku damar yin karya da yawa a layin gamawa ba. Akwai masu gudu da yawa. Kuma idan kowa ya kwanta kusa da bakin kammalawa, to a wani lokaci wadanda suka zo da gudu ba za su iya tsallaka layin gamawa ba.
Babban shawara - kar ka kawo kanka ga irin wannan yanayin cewa a ƙarshen babu ƙarfin ko da tafiya. Kar ka manta cewa babu sakan ko mintina da suka dace da lafiyar ku.
Finisher medal, abinci da ruwa
Don tsere tare da ƙananan mahalarta, yawanci ana bayar da lambobin yabo kai tsaye bayan sun tsallaka layin gamawa. Wannan bai dace sosai ba, tunda ba a barin mai gudu ya numfasa. Sannan kuma suna bada ruwa ga hannayensu galibi ayaba. A farkon farawa, don samun lambar kammalawa da abinci, da farko zaku buƙaci yin ɗan nisa tare da hanyar da ta dace. Sannan zaku karɓi duk abin da mai kammala ya cancanci. Wannan zabin yafi dacewa.
Kada kaji tsoron shan ruwa kai tsaye bayan gamawa ka ci ayaba daya. Kuna da ruwa kuma mai yiwuwa jinin ku ya yi ƙasa. Sabili da haka, biyan waɗannan matsalolin shine babban fifiko a gare ku.
Bayan haka, zaku iya hutawa. Yana da kyau ka dan kwanta ka dan huta, ka sassauta kafafunka.
Bayan tsere, yawanci ba kwa son cin abinci. Koyaya, ya zama dole don rama asarar asara. Kuma ayaba daya ba zata wadatar da wannan ba. Sabili da haka, idan masu shiryawa suna ba da abinci mai zafi, to babu buƙatar ƙi. Ko saya wani abu naka kuma ku ci abinci mai cike da ƙwayoyin carbohydrates a hankali.
Tabbas, idan abincin "bai dace da ku ba", to ba kwa buƙatar tilasta shi. In ba haka ba, yana iya haifar da amai. Babu buƙatar kawo wannan. Saboda haka, a kowane hali, komai irin shawarwarin da suka ba ku, ku fara sauraren jikinku da farko.
Yaushe za a fara gudu bayan marathon
Bayan marathon, sanyaya da guje guje don ɗan nesa ba shakka abu ne mai kyau. Koyaya, a matsayinka na ƙa'ida, yana da wahala ayi wannan saboda yawan mutane, gajiya da rashin sha'awa. Saboda haka, zan iya cewa wannan yana da amfani, amma idan babu irin wannan yiwuwar, to yana da mahimmanci kada ku yi wata matsala, babu komai.
Ya kamata farkon gudu ya kasance washegari. Matsar da aƙalla mintina 15-20. Wannan zai ba ka damar hanzarta murmurewa daga gudun fanfalaki. Yawancin lokaci bayan marathon na farko washegari ba kamar gudu bane, hatta tafiya da wahala. Sabili da haka, zaku iya iyakance kan tafiya da ƙoƙari ku rufe aƙalla ɗan taƙaitaccen gudu.
Idan bayan marathon babu wasu matsaloli na musamman, to yi cikakken gudu na mintina 30.
Idan washegari bayan marathon ba zai yuwu a gudu ba, to sake tsara wannan motsa jiki zuwa washegari.
Kada kuyi wani motsa jiki mai tsanani na mako mai zuwa bayan marathon. Babu tazara ko dogon gudu. Babu saurin gudu ko ƙarfin ƙarfin horo. Saurin gudu kawai. Jikinku yana buƙatar murmurewa.
Koyaya, jinkirin gudu ya zama na yau da kullun. Abun hasara shine lokacin da basa gudu duk sati kwata-kwata. A wannan yanayin, murmurewar zai ɗauki tsawon lokaci.
Domin shirin ku don nisan kilomita 42.2 yayi tasiri, ya zama dole ku shiga cikin shirin horo mai kyau. Don girmama bukukuwan Sabuwar Shekara a cikin shagon shirye-shiryen horo kashi 40% rangwamen, tafi ka inganta sakamakonka: http://mg.scfoton.ru/
