Akwai hanyoyi da yawa don gwada ƙwarewar jikinku, kowannensu, ta wata hanya ko wata, yana da alaƙa da cin nasara da kanku, shiri na tsari da jifa mai yanke hukunci.
Daya daga cikin shahararrun nau'ikan wannan nau'in gasa shine Ironman. Wannan gwaji ne ba kawai don jimiri na zahiri ba, har ma don shirye-shiryen tunanin mutum. Duk wanda ya halarci wannan gasa na iya ɗaukar kansa daidai mutumin ƙarfe.
Mutumin ƙarfe triathlon ne, ƙa'idodinsa waɗanda suka fi ƙarfin ikon zakarun Olympics da yawa. Gasar kanta tana da nisan ci gaba uku:
- Yi iyo cikin ruwan buɗewa na kilomita 3.86. Bugu da ƙari, duk yin iyo a lokaci guda a cikin iyakantaccen yanki na tafki.
- Hawan keke a kan hanyar kilomita 180.25.
- Gasar Marathon. Tsawon gudun fanfalaki kilomita 42.195.
Dukkanin bangarorin uku an kammala su cikin kwana daya. Ironan baƙin ƙarfe yana ɗaukar shi a matsayin gasa mafi wuya rana ɗaya.
Tarihin kirkirar gasa Ironman
Gasar farkon mutumin Iron ta faru ne a ranar 18 ga Fabrairu, 1978 a ɗayan Tsibirin Hawaiian. Wanda ya fara tunanin akidar wannan tseren shi ne John Collins, wanda a baya ya shiga cikin wasannin motsa jiki. Bayan ɗayansu, ya sami ra'ayin bincika wakilan wasanni daban-daban don gano wanene daga cikinsu ya fi jurewa kuma zai iya jimre wa sauran fannoni.
Mutane 15 ne suka shiga tseren farko, 2 daga cikinsu suka kai ga ƙarshe. Wanda yaci na farko kuma ya bashi taken Iron Man shine Gordon Haller.
Triathlon ya kasance yana samun karbuwa cikin sauri kuma an canza shi zuwa babban tsibiri, adadin mahalarta a shekarar 1983 sun kai mutane dubu.
Ironman. Akwai baƙin ƙarfe
Yawancin labaran nasara sun tabbatar da cewa kowa na iya zama ƙarfe. A yau, mutane masu shekaru daban-daban har ma da nakasassu suna yin wannan nisan, a matsayin mai mulkin, Paralympiyya.
Wannan gasar jarabawa ce ga jiki da kuma ruhi, tun da mutum yana cikin damuwa na tsawon awanni.
Kasancewa cikin triathlon yana bawa kowa damar zama ɗan wasa na gaske.
A yayin gudanar da gasar, akwai matakai uku na fara: wanda ya fara shiga tseren kwararrun 'yan wasa ne, haka kuma, maza da mata a lokaci guda. Bayan haka akwai yan koyo kuma a karshen mutane nakasassu suna farawa.
Iyaka tazarar shine awanni 17, ma'ana, waɗanda suka dace da wannan lokacin suna karɓar lambar yabo da kuma taken Ironman.
Mahaifin Hoyta da dan sa sun shiga tarihin gasar. Yaron, da yake shanyayye, ya kasa motsi, kuma mahaifinsa ba wai kawai ya yi tafiya da kansa ba, har ma ya ɗauki ɗansa da ba ya motsi. Zuwa yau, sun shiga cikin gasa sama da wasanni dubu, gami da Ironman shida.
Rikodi
Duk da cewa ainihin gaskiyar wucewa ta nesa ana ɗaukarsa da kyau a matsayin rikodin, akwai sunayen fitattun 'yan wasa a tarihi waɗanda ba kawai suka rufe nisan ba, amma kuma sun yi hakan a cikin rikodin lokaci.
Mutum mafi baƙin ƙarfe shine Andreas Ralert daga Jamus. Ya yi tafiya can nesa Awanni 7, minti 41 da dakika 33... A cikin mata, zakaran mallakar dan Ingila ne Chrissy Wellington. Ta rufe hanya don 8 hours, 18 minti da 13 seconds... Misalinta ya tabbatar da cewa lokaci bai yi ba da za a kafa tarihi, tunda ta zo manyan wasanni tana da shekara 30.
Gwanaye a cikin shekaru 5 da suka gabata
Maza
- Frederik Van Lierde (BEL) 8:12:39
- Luka McKenzie (AUS) 8:15:19
- Sebastian Kienle (GER) 8:19:24
- James Cunnama (RSA) 8:21:46
- Tim O'Donnell (Amurka) 8:22:25
Mata
- Mirinda Carfrae (AUS) 8:52:14
- Rahila Joyce (GBR) 8:57:28
- Liz Blatchford (GBR) 9:03:35
- Yvonne Van Vlerken (NED) 9:04:34
- Caroline Steffen (SUI) 9:09:09
Yadda ake fara shirin Ironman
Zai ɗauki haƙuri da yawa, daidaito da tsarin aiwatarwa cikin shiri sosai don wannan gasa.
Mataki na farko shi ne yanke shawara. Shiri don wannan tsere yana da tsayi da wahala, saboda haka, ba zai yuwu a yi hakan ba kawai ta hanyar tashin hankali.
Hakanan yana da ma'anar neman mutane masu tunani iri ɗaya, shiri tare da wani ya fi sauƙi fiye da shi kaɗai. Amma dole ne mu kasance cikin shiri don gaskiyar cewa wasu na iya barin shirye-shiryen, za a sami tabbacin shawarar.
Kafin fara aikin, ya zama dole ayi nazarin cikakken bayani gwargwadon yadda zai iya yiwuwa game da gasar da kanta da kuma shirya shi. Yawancin bayanai masu amfani da yawa suna ƙunshe a kan rukunin gidan yanar gizon Iron man, duk da haka, ana buƙatar ilimin Turanci don nazarin su.
A matakin farko, zai fi kyau a rubuta dukkan mahimman bayanai, sannan a tsara bayanan da aka karɓa tare da shirya shirin gaba ɗaya.
Horarwa
Horarwa shine ginshikin shirya gasar. Dole ne su rarraba har zuwa awanni 20 a mako, ƙari, ma a raba lokaci don kowane nau'in horo. Aƙalla kwana biyu zuwa uku a mako ya kamata a shirya don ziyartar wurin waha. Yana da daraja hawa keke har zuwa kilomita 30 a rana, kuma yana gudana kilomita 10-15 kowace rana.
Abu mafi mahimmanci a cikin horo ba shine tilasta wannan aikin ba, ya kamata lodin ya zama yana ƙaruwa a hankali. Idan kun shawo kansa da farko, zaku iya yin rauni kuma ku rasa duk wani dalili don cimma sakamakon.
Horon ruwa ya haɗa da matakai da yawa, kowane ɗayan wanda ya ƙunshi gajeren nisan nisan mita 100 da 200. A hankali, kuna buƙatar isa matsakaicin saurin minti 2 a cikin mita 100. Bugu da ƙari, wannan saurin ya kamata a kiyaye shi gaba ɗaya a cikin dukkanin nisan iyo.
Abu mafi mahimmanci ba shine horarwa don lalacewa ba, yana da kyau ka kiyaye kanka ƙarƙashin ruwa kamar yadda zai yiwu. A wannan matsayin, ba wai kawai baya baya gajiya ba, har ma yana haɓaka ƙwarewar horon baki ɗaya.
Hawan keke shi ne farko game da aikin jimiri. Wannan ita ce tazara mafi nisa, saboda haka yana da mahimmanci a kiyaye ƙarfi a kan hanya. Yayin gasar, an ba shi izinin haɓaka tare da sandunan makamashi.
Dangane da horo, kuna buƙatar isa matsakaicin gudun 30 km / h. A wannan saurin, ana iya rufe nisan cikin awanni 6.5.
Gudun horo. Kuna iya shirya don marathon saboda motsa jiki na motsa jiki na yau da kullun, yana da daraja aƙalla awa ɗaya a rana, canza saurin gudu.
Gina jiki da abinci
Ingantaccen abinci shine mabuɗin sakamako, horo kawai ba zai ba ku damar cimma kyakkyawan aiki ba. Wannan ba batun batun barin ƙaunatattun abincin ku bane gaba ɗaya, amma zuwa wani mizani, abincin su zai ragu, kuma za a ƙara wasu abinci a ciki.
Ainihin abincin da aka zaɓa ga kowa daban-daban, ya dogara da ƙwarewar mutum da halayen jikinsa. Gabaɗaya, tsarin ya yi kama da wannan: 60% abinci na carbohydrate, furotin 30% da mai 10%.
Baya ga wannan, kar a manta game da abubuwan da aka gano, abubuwan gina jiki da bitamin.
Ana bada shawara don kawar da sukari da gishiri kawai.
Game da abinci, zai fi kyau a ci sau da yawa kuma a ƙananan rabo, tunda a cikin wannan tsarin ne jiki ke karɓar abubuwan gina jiki mafi kyau duka.
Amfani masu Amfani
Zamanin horo na farko a duk fannoni an fi dacewa dasu tare da mai koyarwa. Yanzu haka akwai kwararru da suka kware wajan shirya mutane don gasar Iron man. Idan zaku iya samun guda ɗaya, to ya fi kyau kada ku rage kuɗi, tunda mai horarwar ba kawai zai samar da mafi kyawun tsarin motsa jiki ba, amma kuma zaɓi abincin da ya dace.
Yana da mahimmanci kada a bar jiki gajiya.
Kula da motsuwa na ainihi koyaushe.
Binciken kayan aiki game da shiri don Iron man
Yawancin kayan da suka shafi shirya don Ironman ana iya samun su akan Intanet, kuma a mafi yawan lokuta ana gabatar da su ne ta hanyar shirye-shiryen bidiyo.
Hakanan ya cancanci a mai da hankali ga rukunin yanar gizo na Ironman.com, inda zaku iya samun duk abin da kuke buƙata don gasa kanta da shirya mata.
Gabaɗaya, ana gabatar da shawarwari masu yawa don shirya don triathlon akan Intanet, amma yana da daraja bin diddigin tushen wannan bayanin kuma yana da kyau a tuntuɓi ƙwararren mai horarwa ko kuma ga wanda ya riga ya kai matakin Iron Man.
Ironman babbar dama ce don gwada kanka, ƙwarewar ku, jimiri da ƙwarewar aikinku daidai. Duk wanda ya sami wannan cancantar ana masa kallon mai gaskiya ne, kuma ba mutumin Ironarfin fim bane.
