Rabin marathon - nesa, bayanan bayanai, dabarun shiryawa

Tun farkon karni na 21, shaharar tazarar rabin gudun fanfalaki na ta karuwa a hankali. Runwararrun masu tsere suna amfani da wannan tazara don shirya don gudun fanfalawa don masu farawa, rabin gudun fanfalale ƙalubale ne ga iyawar su, yayin da yan koyo ke sha'awar saukakar shiga ko gasa na ɗan lokaci.

Sabili da haka, rabin gudun fanfalashi ne mai sauki kuma mai gamsarwa ga mahalarta dukkan matakan.

Rabin marathon. Bayanin nisa

Nisa

Rabin rabin fanni fanni ne na tsere wanda ba na Olympics ba, nisansa ya kai mita 21097.5, watau rabin marathon.

Gudanarwa

Ana gudanar da tseren rabin-marathon ko dai a matsayin gasa masu zaman kansu, ko kuma ana gudanar da su tare da tseren marathon. Hanyoyin gargajiyar rabin marathons suna gudana tare da manyan hanyoyi, tseren hanyoyi suna bi ta kan ƙasa mara kyau.

Tarihin duniya a cikin rabin marathon

Maza

Mai rike da kambun duniya a tseren gudun fanfalaki na maza shi ne na biyar da ya lashe zakaran duniya a wannan nisan, wanda ya ci tagulla a gasar ta Athens a gudun mita 10,000. Zersenay Tadese Habtesilase daga Eritrea.

A 2010 a Lisbon Rabin Marathon Zersenay Tadese shawo kan nesa a cikin minti 58 23 sec. karya tarihin da aka kafa a 2007 da sakan 10.

Mata

'Yar Kenya Florence ce ke rike da tarihi a gudun fanfalaki na mata Jebet Kiplagat. Rikodin naka - Mintuna 65. 09 sec. ta kafa a shekarar 2015 a Gasar Marathon Rabin Gasar Marathon ta Barcelona.

Fitattun masu gudu a wannan nesa

Rabin rabin gudun fanni horo ne da ake horarwa ko'ina a duniya. Amurka, Kenya, Habasha, Japan, Rasha da kasashen Turai suna da makarantu masu karfi na rabin gudun fanfalaki, wadanda suka baiwa duniya shahararrun ‘yan wasa.

Musa Tanui - Dan tseren kasar Kenya wanda ya fara gudanar da gudun famfalaki wanda aka gudanar a Milan a shekarar 1993 cikin kasa da awa daya - minti 59 da dakika 47.

Dan Kenya Paul Kibii Tergat a 2000, a Lisbon rabin marathon, ya kafa tarihin duniya - 59 minti 06 seconds, wanda ya ɗauki shekaru 7.

Haile Gebreselassie - Bawan Habasha dan tsaka-tsakin, zakaran Olympic sau biyu da kuma zakaran duniya sau hudu a tazarar mita 10,000, mita hudu kuma zakaran duniya daga nisan 1500 da 3000. Mai rike da tarihi na duniya 27 daga nisan 2000 zuwa Marathon. A cikin 2006, a Phoenix (Amurka), ya kafa tarihi a rabin marathon - mintina 58. 55 sec.

Ana shirya don rabin gudun fanfalaki

Motsa jiki

Rabin rabin gudu fanti ne na musamman wanda a lokaci guda yana bukatar mai gudu ya zama mai sauri da gudu. Babu wani shirin horarwa na duniya don rabin gudun fanfalaki, samuwar ta dogara ne da halayen mutum na kwayar halitta da kuma matakin wanda ya dace.

Sharuɗɗan shiri suma na mutum ne: don wasu zai isa wata 1, wasu kuma watanni 4-6, ko ma fiye da haka.

Nisan rabin gudun fanfala gwaji ne mai ƙarfi ga jiki, kaya mai nauyi akan zuciya da tsarin musculoskeletal. Kafin fara motsa jiki, bincika matakin lafiyar ku tare da likitan wasanni.

Mahimman ka'idoji na shirin horo don shiri don rabin marathon:

• na tsari;
• santsi da hankali a hankali a cikin ƙara kundin horo;
• daidaikun mutane;
• nau'o'in motsa jiki;
• canza kwanakin horo tare da kwanakin hutu da dawowa.

Shirya farawa don nisan nesa yana buƙatar motsa jiki na motsa jiki na yau da kullun bisa ga juriya, saurin aiki da ƙarfin horo. Haɗin mafi kyawun waɗannan wasannin motsa jiki tare da daidaiton rarraba rundunoni a nesa nesa zai kai ku ga nasara.

Shirye-shirye don gudu a kowane nesa an raba shi zuwa tazarar lokaci - hawan keke:

• sake zagayowar asali;
• m lokaci;
• sake zagayowar gasa;
• wadata sake zagayowar;

A cikin madauki tushe an kafa harsashin don nasarar rufe nesa. Fara wannan lokacin tare da jinkirin gudu don mafi guntun tazara, kilomita 1-2 tare da bugun zuciyar da ba ta haura 150 ba / min, wanda zai haɓaka tsarin bugun zuciya da daidaita shi zuwa tsawan motsa jiki na motsa jiki.

Kula da dabarun aikinku. Gyara dabarun gudu zai cece ka daga mummunan rauni.

Yi la'akari da shekarunka da ƙoshin lafiyarka, ka guji matsakaicin yankin bugun zuciya, wanda za'a iya lissafa shi ta amfani da dabarar: :arami 220. Sannan cire kashi 10% daga darajar da aka samu - wannan zai zama mafi girman yankin bugun zuciyar ka.

Saurin gudu yana taimakawa wajen kara karfin bugun zuciya, kara ingancin kuzarin kuzari, da kuma kara yawan kaikayi.

80% na horo a cikin asalin lokaci yana jinkirin gudana, kuma sauran lokacin shine ƙarfin horo. Misali, daga motsa jiki 5, motsa jiki 2 - tafiyar hawainiya motsa jiki 1 - yana gudana a matsakaita gudu da motsa jiki na karfi 2. Wannan mahimmin abu ne. Rabin tseren gudun fanfalaki ya yi tsayi, don haka kuna buƙatar shirya ƙafafunku don wannan ɗaukar lokaci mai tsawo.

Trainingarfin ƙarfi ya inganta fasaha, ƙara ƙarfi da tasirin ƙi, shi ne rigakafin raunuka. Yi ƙarfin motsa jiki musamman ga masu gudu. Wata daya kafin gasar, ana iya rage ko kawar da horo mai karfi.

A lokacin da kuma bayan sake zagayowar na asali, yana da amfani don tafiyar nisan kilomita 10 sau 1-2. Wannan zai taimaka wajan auna yanayin saurin ku da kuma dacewar ku, sannan kuma ci gaban ku.

Tsawancin zagaye na asali shine watanni 1-3, gwargwadon lokacin shiri don rabin gudun fanfalaki.

A cikin wani zamani mai tsananin gaske Kusan ka ware horo na ƙarfi, kuma a maimakon su gabatar da wani ɗan lokaci na gudu a matakin ƙofar maganin anaerobic metabolism (ANM). Wannan shine kusan 85-90% na iyakar bugun zuciyar ka.

Kuna iya horar da jimiri ta hanyoyi biyu:

• tsere don minti 20-40 (6-10 kilomita) a matakin ANSP;
• horo na tazara daga kilomita 1-5

A cikin shirin mako-mako na motsa jiki 5: motsa jiki 3 - jinkirin gudu da 2 ƙarfin motsa jiki. Yi haske kawai, danniya na gyara rana ɗaya a mako kuma a keɓe kwana 1 don hutawa daidai don dawo da jiki.

Yawan bugun mako-mako ya zama kilomita 40 da kilomita 15 na dogon gudu tsawon watanni da yawa. Sannu a hankali ƙara girman mako-mako zuwa kilomita 60 kuma dogon gudu zuwa kilomita 21. Gudun gudu yana da mahimmanci da farko don rigakafin rauni a cikin gasar.

Tsawon lokacin tsanani daga makonni 2 zuwa watanni 3.

A cikin zagaye na gasa babban aikin shine inganta halayen sauri da kuma irin wannan yanayin ilimin lissafi kamar matsakaicin amfani da iskar oxygen (MOC). Babban mahimmanci shine akan VO2 max horo da tazarar gudu.

VO2 max yana haɓaka a bugun zuciya kusa da iyakar. Mafi kyawun zaɓuɓɓuka don horo na VO2 max sune mita 200-800 tare da ɗan hutawa. Misali, sau 10 sau 400 tare da hutawa 400m a hankali a hankali. Kar ka sanya damuwa da yawa a kanka kai tsaye. Kara yawan tazara a hankali.

Motsa jiki na sauri zai iya taimaka muku don jimre wa gajiya ta tsoka a ƙafafunku. Kyakkyawan zaɓuɓɓuka don saurin horo suna gudana mita 60, 100, 200 tare da hutawa a hankali a hankali don daidai ko mafi nesa. Misali, sau 10-20 sau 200 m da 200 m jinkirin gudu. Saurin gudu bai wuce iyaka ba, saboda haka dukkan bangarorin suna da ƙarfi sosai a kan hanya ɗaya. Horar da halayen saurin ku watanni 2 kafin farawa, tun da ci gaban ya wuce kimanin watanni 1.5.

Tare da motsa jiki 5 a kowane mako, motsa jiki 2 suna jinkirin gudana, 1 ƙarfin motsa jiki, 1 VO2 max motsa jiki, 1 saurin tazara tazara.

Kammala zagayen gasar makonni 2 kafin farawa.

Girman zagaye mahimmanci daga ra'ayi game da ingantaccen samar da jiki ga tseren. A lokacin da kuka fara, ya kamata ku ji motsi, ba gajiya ko kasala ba.

Makonni 2 kafin farawa, fara hankali rage ƙarfi da ƙarar horo ta 40%.

A kowane zagayen horon, yi sati 1 na sauke abubuwa kowane sati 3-4, rage karfin aikinka ko ma rage yawansu. Kula da lafiyar ku bisa hankali da kuma a hankali.

Kuskuren asali na masu farawa

Ko da tare da shiri mai kyau, masu farawa wani lokaci ba zasu iya cimma sakamakon da suka iya ba. Dalilin ya ta'allaka ne ga rashin kwarewa da kuskuren da sukeyi yayin shiri da lokacin tseren.

Yi la'akari da su a ƙasa:

• motsa jiki mara kyau wanda ke haifar da aiki ko rauni;
• latsawa a kan ƙara mai gudana, a hankali tana gangara cewa ƙarin kilomita, mafi kyau sakamakon;
• watsi da ƙarfin horo.
• rashin dacewar motsa jiki mai nauyi da nauyi;
• tilasta kayan horo;
• babban horo na zuciya;
• lokacin shiri mara gaskiya don rabin gudun fanfalaki
• fara jin daɗi wanda ke haifar da saurin farawa;
• overestimated tsammani lokaci nuna nesa;
• cin abinci mai nauyi kafin farawa;
• tufafi masu dumi;

Rabin Shirye-shiryen Shirye-shiryen Marathon

1. zabi adadin motsa jiki a kowane mako da zaka iya jurewa;
2. kada ku bi iyakar nisa mai yiwuwa;
3. ƙarfafa tsokoki na ƙafafu, tun da ƙafafun da ba a shirya ba suna ɗaukar duka duka tare da idon kafa, gwiwoyi da kashin baya, kuma a sakamakon haka kuna fama da ciwo a haɗuwa da kasusuwa;
4. musanya horo mai wahala da haske na inganta ci gaban horo, dawo da jiki da hana yawan aiki;
5. kara lodi a guje ta hanyar da ba ta wuce 10% a kowane mako zai ba mahaɗan ka damar fahimtar kayan yadda ya kamata, tare da rage haɗarin rauni;
6. saya na'urar bugun zuciya;
7. don masu farawa, nisan rabin gudun fanfala babban nauyi ne, saboda haka shirye shiryen ya zama mai inganci kuma ɗauka daga watanni 6 zuwa 10.
8. kafin farawa, duka horo da manufa, tabbas ka dumama, yi atisaye da kuma dumama jiki, gudanar da mintuna 10 a sannu a hankali, yi atisaye da dama da kuma hanzari;
9. gudu a kan hanyarka, kar a tafi da kai tare da gasa tare da wasu, wannan zai kara lalacewar sakamakon ka;
10. idan wannan shine karo na farko da kuka shiga tseren, kada ku shirya kowane lokaci don gamawa, kawai zaɓi hanyar da za ku yi kuma ku kula da shi a ko'ina cikin nesa, kuma lokaci na gaba kuyi ƙoƙarin karya rikodin ku;
11. Ku ci abinci mai-carbohydrate mai girma kwanaki 3-4 kafin tserenku don haɓaka ɗakunan glycogen. Kafin farawa, awanni 2-2.5 kafin farawa, kuci karin kumallo ba tare da yawan cin abinci ba, bi tsarin abincinku na yau da kullun tare da girmamawa akan jinkirin carbohydrates;
12. kiyaye tsarin bacci da tsarin farkawar ku, kada ku yi tafiya da yawa kwana kafin fara shi, kuma kada ku yi gudu;
13. yayin tseren, yi amfani da wuraren abinci da ke nesa, cinye carbohydrates, sake cika shagunan glycogen da aka cinye, sha ruwa a kowane wuri, amma ba fiye da sau 2-3 ba.
14. kayan wasanni ya kamata su zama masu daɗi, takalmin gudu mai kyau wanda aka ɗauka tare da ɗaukar ƙyalli mai kyau, sa bel, hula da tabarau, agogon wasanni don sarrafa saurin ka;
15. yi nazarin nisan tseren a gaba, yi tunani a kan inda za ku iya adana kuzari, da kuma inda za a hanzarta, inda ake samun zuriya da hawa, tsayinsu, wuraren abinci, bayan gida;
16. bayan tseren, kana bukatar ka kasance cikin motsi na wani lokaci, ka yi tseren kilomita 1-2, yi shimfidawa da tausa.

Ra'ayoyin rabin masu gudun fanfalaki

Na yi gudun fanfalaki na biyu a cikin awanni 2 da mintina 10. Amma ban yi farin ciki ba don ci gaban ba, amma don abubuwan jin daɗi da mafi kyawun fasaha.

Iskandari

Mafi wahala ya zama kilomita 21, lokacin da saurin yayi sama kuma har yanzu ba'a gama layin gamawa ba! Bayan rabin gudun fanfalaki, da yawa sun ce da ƙyar za su iya tafiya, amma ban da jin wata gajiya a ƙafafuna, ban ji komai ba.

Julia

Ko a shekarar da ta gabata na yi la'akari da kilomita 3 a tazara mai wahala. Amma sai na gudu saman goma, kuma a yau - farkon marathon rabin! Na sami babban farin ciki. Manufa ta gaba ita ce marathon!

Timur Timurov

Na kwashe ni da gudu ba da dadewa ba. Bayan na shawo kan kilomita 5 da 10, sai nayi tunanin rabin gudun fanfalaki. Ina so in shiga cikin gasar hukuma, amma ba don neman gasa ba, amma daidai don shiga. Zabi rabin marathon a Amsterdam. Kafin farawa Na kasance cikin damuwa, zan iya gudu? Amma yanayin ya kasance mai kyau: an kunna kiɗa, taron jama'a sun yi murna da masu gudu. Ya gudu da nutsuwa a nasa hanzarin. A kilomita na karshe, na hanzarta, nayi mamakin cewa har yanzu ina da ƙarfi. Tseren ya gamsar da ku cewa tare da shirye-shiryen da ya dace don rabin marathon, kuna jin daɗin gudu. Sakamakon ba mai girma ba ne - 2.24, amma babban abin shine na cimma burina.

Sergey Petrenko

Ina matukar farin ciki da Novosibirsk rabin marathon! Ina son wannan nisa Ina ta yin gudu rabin marathons tun 1986. Ina fata matasa su so gudu. Gudun shine ƙarfi, yanayi, gaisuwa!

Evdokia Kuzmina

Marathon rabin ba wuri bane mai sauki, shiri wanda yake bukatar lokaci mai yawa da kokari. Amma ga mutane da yawa, ya zama mafari, bayan haka ba za su iya rayuwa ba tare da gudu ba.

Gudun hanya ce mai ban mamaki wacce take ba ka damar shawo kan iyakar iyawarka, faɗaɗa kan iyakokin sani! Gudun yana kara muku karfi, babu abinda ze gagara. Kasance cikin ƙungiyar mutane masu yuwuwar iyaka.

Kalli bidiyon: Miami Marathon 2020 timelapse (Janairu 2025).