Gudun kilomita 42 kilomita 195 ga mutane da yawa aikin da ba zai yiwu ba. Koyaya, wasun su ba da daɗewa ba ko kuma daga baya suna yanke shawarar yin wannan, kuma suna fara shirya don marathon na farko a rayuwarsu. Amma don gudanar da nesa mafi tsayi a Olympics, kuna buƙatar ku shirya shi cikin iyawa.
Motsa jiki
Don gudu, ko kuma aƙalla gudanar da gudun fanfalaki, kuna buƙatar haɓaka matakan giciye masu dacewa. Daidai, don mai farawa, kana buƙatar tafiyar kilomita 150-250 kowace wata, ma'ana, 40-60 km a mako. Dangane da haka, kowace rana kana buƙatar gudu 10 km... A lokaci guda, tabbatar ka huta wata rana kuma kada ka fita kan gicciye. Wannan adadin ya kamata a gudanar na akalla watanni 2 kafin marathon. Hakanan ana ba da shawarar yin "mirgine" sassan 800, 1000, Mita 2000 tare da ɗan hutawa.
A lokaci guda, akwai tsarin asali na asali don bincika lokaci don nawa zaku iya gudanar da gudun fanfalakinku. Don yin wannan, kuna buƙatar gudu sau 10 sau 800 a daidai wannan saurin. Huta minti 3-4 tsakanin kowane sashi. Don haka, idan matsakaita lokacin kowane 800 mita zai kasance minti 3 da dakika 40, wanda ke nufin zaka iya yin gudun fanfalaki cikin awanni 3 da mintina 40. Koyaya, wannan tsarin baya aiki da kyau idan kun fara karewa daga minti 3 kowane sashi. A wannan yanayin, ya yi nesa da gaskiyar cewa za ku iya fita daga marathon a cikin awanni 3.
Baya ga gudu, ya zama dole ayi wasu motsa jiki na gaba daya, kamar su squats ko bindiga, horon kafa, igiya tsalle da sauransu
Karin labarai masu gudana waɗanda zasu iya ba ku sha'awa:
1. Dabaru Gudun dabaru
2. Gudanar da Ayyukan Kafa
3. Gudun dabara
4. Abin da za a yi idan cutar ba ta da lafiya (ƙashi a gaban ƙasan gwiwa)
Makonni uku kafin gudun fanfalaki, ya zama wajibi a yi tsallaka tsallaka kilomita 30-35 don jiki ya fahimci irin nauyin da ke jiransa. Kari akan haka, gicciyen kilomita 30 zai baku damar tantance karfinku kafin marathon mai zuwa kuma ku fahimci abin da kuka rasa domin saurin gudu.
Wajibi ne don rage nauyin giciye makonni 2 kafin marathon. Kuma mako guda kafin farawa, fara gudanar da ƙananan ƙusoshin haske, babban maƙasudin abin shine ba horo ba, amma ɗumi-ɗumi na jiki don kiyaye shi cikin yanayi mai kyau.
Abinci
Lokacin gudanar da ketare, kuna buƙatar cinye yawancin carbohydrates don ku sami isasshen makamashi don gudu. Kuma mako guda kafin gasar, kuna buƙatar fara adana glycogen, wanda zai muku amfani a nesa.
Glycogen shine mafi kyawun adanawa ta hanyar abinci mai ƙwanƙwasa. Don yin wannan, ku ci taliya sau biyu a rana kowace rana har tsawon sati ɗaya. Saboda gaskiyar cewa ba za ku kashe kuzari da yawa ba, Gudun haske kawai yake ratsawa, jiki zai fara tara glycogen. Da zarar ka sami damar tarawa, yawancin ƙarfin da za ka samu a gudun fanfalaki.
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/
