Ho matha sebaka se mahareng ho tsamaisa litsela tse telele ho feta lebelo la lebelo, empa li le khuts'oane ho feta tse telele, ho tloha ho 600 ho isa ho 3000 m. Taeo e hloka maikutlo a ntlafalitsoeng hantle a mamello, bokhoni ba ho nts'etsapele lebelo le phahameng le ho latela melaoana ka hloko kantle ho thupelo. Ka ho khetheha, sena se sebetsa ho phepo e nepahetseng, litšobotsi tseo ka sebele re tla bua ka tlase.
Ke eng hona ke libaka life tse hole?
Ho matha sebaka se bohareng ke ho matha lebaleng la lebala la lipapali le ileng la hlaha lekhetlo la pele lenaneong la Lipapali tsa Liolimpiki morao koana lekholong la bo19 la lilemo.
Thutong ena, ho khona feela ho matha ka lebelo ha hoa lekana. Karolo ea boikoetliso ke tlhoko ea ho holisa bokhoni ba ho khetha lebelo le loketseng la ho sisinyeha moo matla a semathi a tla sebelisoa ka mokhoa oa moruo kamoo ho ka khonehang. Moeli oa lebelo o lokela ho khethoa ka mokhoa o tšesaane hoo moatlelete a ka fihlang kholeng pele, a sa tele maemo ka lebaka la mokhathala o matla. Ho tseba ho leka-lekana hona ho etsa hore semathi se atlehe.
Li-biomechanics tsa sebaka se bohareng se mathang ke ho qala ka mokhoa oa anaerobic, joalo ka ha u le hole. Tabeng ena, tsoekere e chesoa ka mafolofolo. Ho feta moo, tseleng, tlala ea oksijene e qala, moo glycogen e seng e jeoa (e bokelletsoeng lebenkeleng la tsoekere sebeteng). 'Mele o tlas'a khatello e kholo ea maikutlo' me o hloka ho tlatsetsoa khafetsa mehloli ea matla, ke ka lebaka leo baatlelete ba ikoetlisetsang ho matha sebaka se bohareng ba lokelang ho aha lijo tsa bona ka hloko.
Kahoo, re shebile likarolo tsa sebaka se bohareng ba ho matha, ebe ha re thathamiseng mefuta ea litsela tse seng li ntse li le teng:
- 600 m - tsela e tloaelehileng, e atisang ho sebelisoa e le mofuta oa teko ho lekola boemo ba 'mele ba moatlelete;
- 800m - Lebelo la Liolimpiki, leo ba bangata ba le bitsang "lebelo le lelelele". E hloka mohopolo o nang le boiphihlelo, moo moatlelete a tlamehang ho tseba ho sebelisa mokhoa oa ho matha libakeng tse mahareng le libakeng tse khutšoane;
- 1000 m - merabe e joalo hangata e tšoareloa litlholisanong tsa khoebo;
- 1500 m - sebaka sa Liolimpiki, hape se kenyelelitsoe lethathamong la mesebetsi ho liatleletiki tsa decathlon bakeng sa banna.
- 1 mile ke eona feela peiso eo e seng ea metric e sa kenyellelitsoeng lenaneong la Olympiad;
- 2000 m ke tsela e tloaelehileng eo ho eona baatlelete ba mathang likotlo tse 5 tsa limithara tse 400 lebaleng la lipapali.
- 3000 m ke sebaka se se telele ho fetisisa lipina le tšimo e bohareng.
Nts'etsopele ea mamello ha u le hole ke mosebetsi o ka sehloohong oa baatlelete ba khethileng lithuto tsena.
Mokhoa oa ho etsa
Mekhoa le maano a mahareng a ho sebetsa a ipapisitse le ho hlola ka tatellano ea mekhahlelo e 4: qala, matsapa, matha le ho qeta. Baatlelete ba ithuta ho kenella hantle mohatong o mong le o mong mme ba atlehe ho a kopanya kaofela. Boiteko bohle bo lebisitsoe ho bokhoni ba ho sebelisa matla hantle, ho boloka lebelo le leholo la motsamao. Ha re shebeng mekhahlelo eohle ea sebaka se bohareng e tsamaeang ka thoko.
Qala
- Li qala ho tloha qalong e phahameng. Boemo ba ho qala - sutumetsa leoto ka pele, leoto le sutumetsang ka morao, sebaka se pakeng tsa maoto le cm 20-35. Maoto a khumame mangoleng, boima ba 'mele bo fetisetsoa ka pele, hlooho e theotsoe, mahlo a shebile tlase. Matsoho a kobehile litsoeng, a phutholohile, matsoho a bokelloa ka litebele tse fokolang;
- Ho latela melao ea ho matha libakeng tse bohareng, ha ho taelo "Ela hloko", hang kamora "Ho qala" ho latela "Hlakubele". Hang ha molumo oa morao o lla, moatlelete o hatella pele ka matla.
Ho roala holimo
- U lokela ho potlakisa hanghang ho tloha metsotswaneng ea pele ea peiso. Hamorao, lebelo le tla fokotseha hanyane bakeng sa ts'ebeliso e matla ea matla;
- Lebelo la ho qala le lula le le leholo ho feta sebaka se le seng, hobane ho bohlokoa kelellong hore moatlelete a fihle pele qalong ea hole;
- Haufi le limithara tse 70-100, ho hlokahala hore butle-butle o fihle ka lebelo leo o le batlang, leo ho lona semathi se tla phethela tsela ntle le ho lahleheloa ke maemo;
Matha
- Bolelele ba mehato e lokela ho ba limithara tse 2, moatlelete o etsa mehato e 3-5 ka motsotsoana;
- 'Mele o sekametse hanyane pele, ka botlalo ke 5 °.
- Matsoho a kobehile litsoeng, a tsamaea ka mokhoa o fapaneng le maoto, 'me matla a motsamao oa tsona a ama ka matla lebelo la motsamao. Ha semathi se sebetsa ka mafolofolo le maoto le matsoho a kaholimo, se hlōla tsela kapele;
- 'Mele o kaholimo o phutholohile kamoo ho ka khonehang.
Qetella
- Sethala sena se qala limithara tse ling tse 300 pele pheleletso ea sebaka se tloaelehileng;
- Moatlelete o eketsa makhetlo a mehato;
- Torso e sekamela pele ho nka monyetla ka matla;
- Ho sebelisoa octopus kapa ho qeta ho potlakisa, moo semathi se bokellang matla a hae kaofela mme se etsa matsapa a matla;
- E lumelloa ho sebelisa mohala oa ho qetela ho theipi ea ho qetela - sefuba kapa mahetla a mahetla.
Ho etsa liphoso khafetsa ka mokhoa
Ho ntlafatsa mokhoa oa ho tsamaisa sebaka se bohareng ho ke ke ha khoneha ntle le ho sekaseka liphoso tse tloaelehileng.
- Qalong, leoto la ho tloha ha lea lokela ho ba haufi haholo le mohala oa zero. Mahetla a ke ke a ema ka nqane ho mola o qalang. Maoto ha a koalehe ho fihla ho halofo ea squat - ho nepahetse feela ho e khumama hanyenyane mangoleng;
- Nakong ea ho potlakisa, maoto, a khumame ka mangole, u se ke ua lahla ka matla, 'me leoto le moeeng le lula le tšoana le fatše (u se ke ua phahamisa);
- Ha e ntse e matha, seledu se petelitsoe sefubeng, ha se qale, mahlo a tsepamisitsoe holima treadmill;
- Matsoho ha a lahlele holimo, moleng oa ho qetela, haholo ha o hula ka sefuba, a bile a huloa hanyane.
- Ela hloko boemo ba leoto ha u matha hole - lisokisi li retelehetse hanyane ka hare.
U ka koetlisa joang?
Boikoetliso bo mahareng bo hloka mokhoa o lumellanang.
- Ho qala feela, ho bohlokoa ho ithuta mokhoa ka mohopolo - bakeng sa sena, baatlelete ba shebella livideo, ba sekaseka maqheka litšoantšong;
- Ho feta moo, ba sebelisa mokhoa oa ho sisinyeha ha karolo ka 'ngoe ea' mele - matsoho, maoto, hlooho, 'mele le maoto;
- Ba qalang ba qala ho matha moleng o otlolohileng, ba itloaetsa ho fapanyetsana lebelo. Ho matha nako le ho nyoloha ho nkoa e le boikoetliso bo botle haholo;
- Khafetsa, ho sebelisoa peiso ea ho hula, moo moatlelete ea matla a etellang pele ea fokolang ho ea holimo (ka ho otloloha, ka thapo). Mekhoa e mabifi ha e sebelisoe hohle ebile e ka baka kotsi;
- Boikoetliso ba ho matha libakeng tse mahareng bo sebetsoa ka thoko ho eketsa mamello - mabelo a malelele le a mahareng, lere le mathang, shuttle, le litšitiso.
- Baatlelete ba boetse ba ithuta ho kena ka nepo ntle le ho lahleheloa ke litsupa tsa lebelo;
- Ho tsepamisoa maikutlo haholo thutong ea mekhoa e nepahetseng ea ho qala le ho qeta.
Lijo
Kahoo, re fane ka litlhaloso tse qaqileng mabapi le ho matha sebaka se bohareng, re sekasekile mokhoa, mekhahlelo, methati ea koetliso. Qetellong, ha re bue ka phepo e nepahetseng, eo, joalo ka ha ho boletsoe kaholimo, e lokelang ho etsetsoa ho bokella glycogen e lekaneng sebeteng.
Lijo tsa moatlelete li tlameha ho ba tse leka-lekaneng le tse hlophisehileng. Ho ja lijo tse mafura le tse halikiloeng ho lokela ho ba moeli, ho koala sekheo sa khaello ea meroho le litholoana.
Ho ja lijo tse nang le protheine e ngata ho bohlokoa ho matlafatsa le ho holisa mesifa, le ho hlaphoheloa mesebetsing e boima le litlholisanong tse thata.
Ho thibetsoe ho ja ho feta tekano, ho molemo ho hlahisa tloaelo ea ho ja hanyane ka hanyane, makhetlo a 4-6 ka letsatsi. Lipompong, lijo tse potlakileng le lijo tse ngata tse nang le starch li thibetsoe.
Ka bokhutšoanyane, lijo tsa moatlelete ea ikoetlisetsang libakeng tse mahareng li shebahala tjena:
- 20% ea lijo tsa letsatsi le letsatsi ke protheine;
- 20% - mafura a nepahetseng (nama, lihlahisoa tsa lebese, oli ea mohloaare);
- 60% - lik'habohaedreite tse rarahaneng (tse sebelisoang butle, ke mofuta oa mafura bakeng sa moatlelete). Sehlopha sa bona se kenyelletsa lijo-thollo, bohobe, litapole, litholoana tse omisitsoeng, yoghurts.
Joale, joale ua tseba hore na ho tsamaisoa ha sebaka se bohareng ho kae, ke limithara tse kae le hore na likarolo tsa taeo ena ke life. E sala feela ho ithuta mokhoa oa ho sebelisa tsebo. Re lakatsa eka naleli ea hau e ka khanya leholimong la lipapali!
