Shirye-shiryen marathon: abin da ya canza lokacin da ka gama

Marathon ba rabin marathon ba ne. Yawancin mutane ba sa faduwa a kilomita 32 saboda ƙoshin lafiya, amma saboda sun fara da sauri, sun ci kaɗan a lokacin tseren, kuma sun tara makonnin su da kyau watanni da suka gabata. Ga lambobi, ba magana ba.

Tsawon tafiya: m da kuma ba za'a iya musayar su ba

Idan makasudin kawai shi ne gama, kana so ka 405555 km a mako daya a lokacin da ya kai kololuwa, ya bazu a kan 45 runs. A karkashin sa'o'i 4 a zahiri yana nufin kilomita 60 80. Ka gina bisa dokar kashi 10 cikin dari: Idan wannan makon ya kasance kilomita 40, mako mai zuwa shine 44, ba 55. Kowace mako na huɗu yana da mako mai sauƙi, rage girman ta 25-30% kuma kiyaye ƙarfin.

An yi amfani da wani tsari na tsawon makonni 16-20 idan kun riga kun gudu 25-30 km a mako. Fara daga sifili, ka ba kanka watanni shida na gudana na farko, sannan ka zaɓi tsere.

Abubuwa uku da ke yin aikin

A cikin dogon lokaci

Sau daya a mako, gina daga 16 km zuwa 3032 km. Ba ya da daraja wuce kilomita 32: Amfanin ya daidaita kuma dawowa yana ɗaukar kwanaki uku. Ka gudu da 45 75 seconds da kilomita a hankali fiye da marathon burin. A fadin wannan unguwa, yi 34 dogon gudu a kan 28 km, kuma a kalla biyu daga cikinsu gudu karshe 810 km a burin gudun.

Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin

20~40 minti a wani mataki da za ka iya riƙe na game da sa'a a cikin wani tseren. Misali: Minti 15 na dumama, minti 2 x 15 na lokaci tare da minti 3 na sauƙi a tsakanin, minti 10 na sanyi.

Tsakanin lokaci

6 x 800 m ko 5 x 1000 m a 5 km gudun gudu, tare da 233 minti na sauƙi na gudu tsakanin maimaitawa. Sau ɗaya a mako, kuma ba a cikin mako guda kamar tseren kilomita 30 ba idan kun dawo da hankali.

Sauran mako shine 23 sauƙi gudu na 406060 minti a wani gudun inda za ka iya magana a cikin cikakkun kalmomi. Dokar ta yau da kullum ita ce 80/20: kusan kashi 80 cikin dari na jimlar lokaci mai sauƙi, kashi 20 cikin dari mai wuya. Rauni na zuwa ne daga juya kwanaki masu sauƙi zuwa masu wuya.

Ƙarfin: sau biyu a mako, minti 30

Masu gudu suna ƙin yin aiki da ƙarfi kuma suna mamaki dalilin da ya sa gwiwa ko kuma ƙashin jikinsa yake ciwo. Gajerun zaman biyu a mako, a rana bayan gudu mai wuya, ba a ranar da za a yi dogon gudu ba:

• Ƙarƙashin ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙ ko kuma kafafin kafa: 3 sets x 688 reps, ta amfani da kaya inda za ka yi biyu reps bar a cikin tank
• Ƙungiyar ta Romaniya ta mutu: da kuma 3 x 8 da kuma
• Rarraba ƙuƙwalwa ko tsalle: da kuma 3 x 8 a kowace kafa
• Ƙananan ƙwai suna girma, duka madaidaiciya da kuma lankwasa gwiwa: 3 x 12 kowane
• Ƙarƙashin gefe: da kuma 3 x 304545 seconds a kowane gefe

Ƙara minti 10 na tsalle sau biyu ko sau uku a mako: 3 x 10 tsalle-tsalle na jiki ko 3 x 60 seconds na tsalle igiya. Hakan yana sa ya fi dacewa da aiki, kuma hakan yana nufin cewa ba a yawan amfani da iskar oxygen.

Mai mai amfani: ainihin dalilin da ya sa ganuwar

Glycogen Stores suna da kimanin minti 90 120 na gudana. Duk abin da ya wuce dole ne a maye gurbinsa a kan tafiya. Ƙaddamar da 609090 grams na carbohydrate a kowace awaKuma ka horar da hanji kamar yadda kake horar da kafafunka: Farawa a 30 g / h a kan dogon gudu kuma ƙara 101515 g kowane mako biyu ko uku.

Ruwan ruwa: 400 ml800 ml a kowace awa, mafi zafi. Idan kun yi gumi sosai kuma kun bar farin gishiri a kan rigar ku, ƙara 300600600 mg na sodium a kowace lita. Abincin safiya sa'o'i uku kafin farawa: 1 2 g na carbohydrate da kilogram na nauyin jiki, don haka 70 140 140 g ga mai gudu 70 kg, misali guda biyu na gurasa tare da zuma da ayaba. A cikin kwanaki biyu kafin tseren, ka tura carbohydrate zuwa 81010 g da kilogram; za ka samu 12 kg a kan sikelin saboda ruwa yana ɗaure da glycogen, wanda al'ada ne kuma mai amfani.

Babu wani sabon abu a ranar tseren. Ba gel ba, ba abin sha ba, ba takalma ba, ba karin kumallo ba.

Ƙarƙashin ƙirar da kuma tseren tseren

Makonni uku da suka gabata: girman -20%, sa'an nan -40 sa'an nan -60 a mako tseren. Ka riƙe ƙarfin, kawai ka rage zaman. Ranarku ta ƙarshe ta tsawon lokaci ita ce makonni uku; kwanakin biyu na ƙarshe su ne hutawa ko minti 20 mai sauƙi.

Kuskuren da aka fi sani shi ne yin tafiyar kilomita 10 na farko da sauri fiye da yadda aka tsara. Za ka biya wannan tsakanin kilomita 30 da 38, tare da sha'awa. Gudun kilomita 5 na farko 510 seconds mai jinkirin fiye da burin saurin kuma rufe rabi na biyu kamar yadda sauri ko sauri fiye da na farko. Don ka cim ma maƙasudi mai kyau, ka ninka lokacinka na rabin marathon da 2.1, ko kuma 2.152.22.2 idan wannan ne karo na farko da ka yi marathon.

Lokacin da za ka je wurin likita

• Ciwon kirji ko matsin lamba, rashin hankali, maƙarƙashiya tare da tashin zuciya, ko bugun jini ba daidai ba yayin gudu: Dakatar da nan da nan kuma ka duba, kada ka tura ta.
• Ciwo a kan kashi (ƙafar ƙafa, ƙafar ƙafa) da ke ƙara muni yayin da kake gudu kuma yana sa ka yi taƙama: yi zaton wani danniya karyewa, dakatar da gujewa da kuma samun imaging.
• fitsari mai launin cola bayan dogon gudu, tare da ciwo mai tsanani da kumburi: gaggawa, wannan na iya zama rhabdomyolysis.
• Sama da shekaru 35 da suka fara tseren marathon, da shan taba, hawan jini, yawan cholesterol ko cututtukan zuciya na iyali: Ka yi gwajin gwaji da kuma gwajin damuwa kafin ka fara aikin.
• Rashin aiki na tsawon makonni uku ko fiye, gajiya mai yawa, yawan sanyi, ko kuma rashin al'ada: duba ferritin, bitamin D da kuma ko kana cin abinci sosai.

Gajerun bayanai

• 408080 km a mako a tsawon makonni 168020, tare da mako a kowane mako na huɗu da kuma kashi 10 cikin dari na gina matakai.
• Wani dogon gudu (har zuwa kilomita 32), lokaci daya da kuma lokaci daya a mako; duk abin da ya rage sauki, 80/20.
• Sau biyu na minti 30 a mako: kwantar da hankali, tashin hankali, rarraba kwantar da hankali, calves, allon, da tsalle-tsalle.
• 609090 g na carbohydrate da 400800800 ml na ruwa a kowace awa, rehearsed a kan dogon gudu, kome ba sabon a ranar tseren.
• Fara kilomita 5 na farko a hankali fiye da saurin manufa, ragewa na makonni uku, kuma nemi likita nan da nan don ciwon kirji ko ciwon kasusuwa.