Ho matha marathone ke toro ea baatlelete ba bangata. Sehloohong sena, re tla bua ka seo re lokelang ho se sheba ha re etsa moralo oa litokisetso bakeng sa litlholisano tsena, le hore na ke mehloli efe e bulehileng eo re ka e sebelisang - libuka, likhothaletso tse tsoang ho bakoetlisi ba tummeng, lisebelisoa tsa inthanete tse nang le merero ea boikoetliso e seng e entsoe
Ke eng e tla thusa ho etsa moralo
Ho bala libuka tsa ho matha
Ntle ho pelaelo, boitsebiso bo bongata haholo le likhothaletso li teng libukeng tse mabapi le lipapali (pele ho tsohle, ho matha), tse tsoang pene ea baatlelete le bakoetlisi ba tummeng. Ha re u fe tlhaloso e khuts'oane ea tse tsebahalang haholo ho tsena.
Grete Weitz, Gloria Averbukh “Marathon ea hau ea pele. U ka qeta joang ka pososelo. "
Ho ea ka litlhahlobo tsa babali, mosebetsi ona o tla lekana ho fumana likarabo tsa lipotso tse ngata ka marathone ho tsoa ho ba qalang. Hape, buka e tla thusa ho rala tlhophiso ea tlholisano, e tla fana ka karabo ea hore na u ka fihlella joang kholeng ea katleho ka katleho.
Mosebetsing oa hae, Grete Weitz ea tummeng ea nang le lihlooho tse ngata o arolelana boiphihlelo ba hae. Moatlelete o re bolella pele ho tsohle hore na hobaneng o lokela ho kenella bakeng sa ho matha, hore na marathone ke eng le likarolo tsa eona ke li feng. Oa hlokomela hore tlholisano ena ke boiphihlelo bo matla ba maikutlo bo ka fetolang bophelo ba hau ka ho sa feleng.
Sengoli se boetse se fana ka likarabo lipotsong tsohle tsa mantlha tseo ba qalang ba ka bang le tsona ha ba itokisetsa marathone.
"Ho matha le Lydyard"
E ngotsoe ke mokoetlisi ea tummeng oa ho matha le ho tsebahala Arthur Learyard, sekhechana sena sea khothatsa ebile sea ruta. Sengoli se hlalosa hore na hobaneng litlelase tsa ho matha li le betere ho feta mefuta e meng ea boikoetliso, li na le phello efe bophelong bo botle.
Hape, bakeng sa ba etsang ho matha, mosebetsi o fana ka mananeo a ho itukisetsa litlholisano libakeng tse fapaneng - ho tloha ho li-kilomitara tse leshome ho isa ho tse mashome a mabeli a motso o mong, bakeng sa litšitiso le lipallo tsa naha. Ka nako e ts'oanang, ho ile ha fuoa mangolo bakeng sa baatlelete ba nang le boiphihlelo ba bong bo fapaneng, lilemo le boiphihlelo ba lipapali, hammoho le likeletso bakeng sa ba qalang. Ntle le moo, buka e bua ka ho itsamaisa ka boeona, khetho ea lisebelisoa,
Jack Daniels "Ho tloha ho limithara tse 800 ho ea marathong"
Ena ke buka ea mantlha ebile e tebile e ngotsoeng ke bakoetlisi ba tummeng mme e ipapisitse le boiphihlelo ba hae. Mosebetsi o loketse moatlelete oa boemo bofe kapa bofe ea batlang ho iketsetsa moralo oa boikoetliso Karolo ea pele ea mosebetsi ona e bua ka melaoana ea koetliso le moralo oa bona, sebopeho sa lipapali, hore na 'mele o itšoara joang thupelong.
Karolo ea bobeli e thathamisa ho ikoetlisa joalo ka leseli le nako e telele, lebelo la marathon, le monyako, nako le ho pheta-pheta ho ikoetlisa. Karolo ea boraro e na le meralo ea koetliso ea bophelo bo botle, mme ea bone e na le merero ea ho itokisetsa litlholisano tse fapaneng, ho tloha ho limithara tse 800 ho isa marathong.
Pitt Fitzinger, Scott Douglas "Mmila o moholo o mathelang limathi tse matla (sebaka se tlohang ho 5 km ho ea marathone)"
Ho ea ka babali, ena ke buka e tebileng bakeng sa baatlelete ba ikemiselitseng ho matha.
Karolo ea pele ea mosebetsi e bua ka physiology ea ho matha, e fana ka litlhaloso tsa hore na ke eng:
- IPC le lebelo la base,
- mamello,
- taolo ea lebelo la pelo nakong ea koetliso,
- litšobotsi tsa mmele tsa baatlelete ba koetlisang ba bong bo lokileng,
- mokgoa wa ho qoba kotsi le tšebeliso e feteletseng.
Karolo ea bobeli ea buka e fana ka meralo ea koetliso ea libaka tse fapaneng, 'me, ho e' ngoe le e 'ngoe, merero e mengata, ho latela hore na litabatabelo tsa moatlelete li tebile hakae. E boetse e fana ka mehlala e sebetsang ho tsoa bophelong ba limathi tse litsebi.
Lisebelisoa tsa inthaneteng tse nang le merero ea koetliso
Linthong tse fapaneng tsa marang-rang u ka fumana malebela, likeletso le merero e ikemiselitseng ea ho itokisetsa merabe ea libaka tse fapaneng, ho kenyeletsoa marathone.
MyAsics.ru
Mohloli ona o ka theha moralo oa koetliso ho itokisetsa tlholisano sebakeng se itseng. Ho etsa sena, o tlameha ho bonts'a lilemo tsa hau, bong, hammoho le sephetho sa peiso bakeng sa sebaka se itseng. Tsena tsohle li ka etsoa ntle le ho ingolisa ebile li lokolohile ka botlalo.
Ka lebaka leo, o tla fumana moralo, o tla ba le lipotoloho tse latelang:
- koetliso,
- teko,
- fokotseha ka meqolo e,
- peiso,
- hlaphoheloe.
Merero ea koetliso e tsoang ho bahlahisi ba fapaneng ba thepa ea lipapali le lisebelisoa
Merero e fapaneng e ka hlaha, ka mohlala, liwebosaeteng tsa baetsi ba lisebelisoa tse fapaneng: Polar, Garmin, joalo-joalo. Ka nako e ts'oanang, ts'ebetsong ea moralo o reriloeng (ka thuso ea lisebelisoa tse rekiloeng, ka mohlala, leihlo la lipapali) li ka qala hang hang ho latela, ha ho na lebaka la ho boloka bukana e arohaneng le litlaleho.
Bokang
Ts'ebeletso ena e fana ka litefo tse lefuoang, ho fapana le lintlha tse ngata. Mohlala, moralo oa tokisetso ea mabelo o tla bitsa $ 30.
Hape ho na le ts'ebeletso ea mahala ea SmartCoach, eo ka thuso ea eona u ka hlahisang leano le lekhuts'oane la koetliso bakeng sa sebaka se itseng ka ho kenya lintlha tse latelang:
- hole,
- lintlha tsa hau tsa hajoale,
- merero e reriloeng ea ho matha ka beke,
- boemo ba bothata.
Mananeo a koetliso libakeng tse fapaneng tsa mabelo
Ha o ingolisa bakeng sa tlholisano e itseng webosaeteng ea semmuso ea marathone, o ka khoasolla moralo oa koetliso ho tloha moo, ho latela boemo ba hau ba thupelo.
Lipalo-paloVDOT
U tla hloka li-calculator tsena ho bala palo e phahameng ea ts'ebeliso ea oksijene (MOC). Ka lebaka la hae, o ka tseba lebelo la koetliso.
Merero e itokiselitseng ea marathon ea boitokiso
Morero oa boitokiso ba Marathon bakeng sa ba qalang
Morero o etselitsoe ho lokisoa ka nako ea libeke tse 16 mme o lokela ho rutoa letsatsi le letsatsi.
- Ka Mantaha Bakeng sa libeke tse hlano tsa pele le tse peli tse fetileng, re matha sebaka sa lik'hilomithara tse hlano. Nakong ea libeke tse 6-9 - lik'hilomithara tse supileng, nakong ea libeke tse 10-14 - 8 km.
- Ka Labobeli - boikhathollo.
- Ka Laboraro re matha sebaka sa lik'hilomithara tse supileng matsatsing a mararo a pele, le bakeng sa lik'hilomithara tse tharo ho isa ho tse robeli. Bakeng sa libeke tse 7-8 re matha 10 km, bakeng sa libeke tse 9 - 11 km. Libeke tse 10-14 re hlotse lik'hilomithara tse 13 ka nako ea boithapollo, libekeng tse 15 - 8 km, qetellong, 16th, - hlano.
- Ka Labone re matha libeke tse hlano tsa pele bakeng sa lik'hilomithara tse hlano, libeke tse 'ne tse latelang - likilomitara tse supileng. Nakong ea libeke tse 10-14 - lik'hilomithara tse robeli, ka libeke tse 15 - 5 km. Re qeta beke ea ho qetela ka ho tsamaea lik'hilomithara tse tharo.
- Ka Labohlano boikgathollo. Ha ho hlokahale hore u robale sofeng. U ka tsamaea, ho sesa, ho palama baesekele, ho tlola thapo.
- Moqebelo - Letsatsi la libaka tse telele haholo, ho tloha ho 8 ho isa ho 32 km. Ka nako e ts'oanang, bekeng ea ho qetela ea koetliso, mohato oa hoqetela o hlola sebaka sa marathone.
- Ka Sontaha - boikhathollo.
Morero oa koetliso bakeng sa limathi tse mahareng
Mona ke moralo oa libeke tse leshome le metso e robeli bakeng sa limathi tse nang le boiphihlelo.
Nakong ea eona, u tla ba le libeke tse thata haholo moo u tla tlameha ho sebeletsa mamello. Ntle le moo, ho tla ba le libeke tse bonolo haholo qetellong ea ho fola.
Ha u ntse u itokisetsa marathone, o hloka ho latela lijo, ja lijo tse nang le protheine, mafura a phetseng hantle, le lik'habohaedreite tse silang butle. Empa lijo tse potlakileng, tse tsoekere le tse ling "lijo tse senang lijo" li lokela ho haneloa. U lokela ho noa metsi a mangata, u je litholoana le meroho e mecha.
Ho ikoetlisa ho robehile ka letsatsi la beke.
Mantaha Ke nako ea ho hlaphoheloa. Letsatsing lena, o hloka ho tsamaea ka mafolofolo: ho palama baesekele, ho sesa, ho otlolla maoto serapeng sa boikhathollo, ho tlola thapo, ho nka lebelo la halofo ea hora. Ka thuso ea ts'ebetso e joalo, litšila li tlosoa mesifa ea leoto kamora ho ikoetlisa nako e telele, 'me pholiso e tla potlaka.
Ka Labobeli ho lokiselitsoe koetliso e khuts'oane. Ka thuso ea bona, o ka theha mokhoa oa ho matha, lebelo la lebelo le mamello e akaretsang.
Ho ikoetlisa ho na le mekhahlelo e latelang:
- Ho futhumala ha metsotso e 10, ho matha butle butle.
- re matha lik'hilomithara tse hlano ho isa ho tse leshome ka lebelo la mashome a tšeletseng ho isa ho mashome a supileng a liperesente tsa boholo.
- hitch ea metsotso e mehlano.
- ho otlolla.
Qalong ea moralo, koetliso e khuts'oane e lokela ho etsoa hole le kilomitara tse 5, ebe e nyoloha butle butle ho fihla ho li-kilometera tse 10, ebe e theohela ho li-kilometara tse 6
Hape, nakong ea libeke tse 18, kenyelletsa koetliso ea matla le ho ikoetlisa ka makhetlo a mahlano ho isa ho a supileng, ikoetlisetse mesifa ea leoto, ho sutumetsa khatiso, matšoafo le li-squats (lihlopha tse tharo tsa makhetlo a leshome ho isa ho a leshome le metso e 'meli). Haeba ho khonahala etela libaka tsa boikoetliso bakeng sa ho ikoetlisa.
Ka Laboraro koetliso ea nako e behiloeng. Li tla u thusa ho nts'etsapele matla a mesifa, ho eketsa mamello, ho bokella mafura bakeng sa koetliso e eketsehileng, le ho ntlafatsa lebelo la hau la ho matha.
Ho ikoetlisa ho ka ba ka tsela e latelang:
- Ho futhumatsa metsotso e leshome.
- Nako e etsoa ka liperesente tse mashome a supileng tsa matla a hau a maholo. Re matha ka limithara tse 800-1600 makhetlo a mane, ebe re matha ka metsotso e 'meli. Re boloka lebelo, haholoholo ho isa bofelong.
- metsotso e mehlano e pholile, qetellong - tlamo e tlamang.
Ka Labone - hape le koetliso e khuts'oane ea lik'hilomithara tse hlano ho isa ho tse leshome hammoho le koetliso ea matla (u le mong kapa u ikoetlisa).
Ka Labohlano phomolo e reriloe. Ka sebele u lokela ho phomola! Sena se tla fana ka monyetla oa ho laolla mesifa le methapo ea mali, le ho phomola kelellong.
Ka Moqebelo re ikoetlisa hakhutšoane hole le limithara tse hlano ho isa ho tse leshome ka lebelo la semathi sa mabelo.
Ka Sontaha - koetliso e telele, ea bohlokoahali. Nakong ea eona, 'mele oa hau o lokela ho tloaela ho sebetsa nako e telele.
Koetliso e tjena:
- hlama lihlopha tsohle tsa mesifa.
- re matha butle butle ho tloha lik'hilomithara tse leshome ho isa ho 19-23.
- tlama e tlamang le ho otlolla.
Haeba u rera ho matha marathone ka lihora tse tharo le halofo, u lokela ho matha kilomitara e le 'ngoe ka metsotso e mehlano.
Merero e tsoang bukeng ea D. Daniels "Ho tloha ho limithara tse 800 ho ea marathong"
Ho ea ka mongoli, nako ea boitokisetso e lokela ho ba libeke tse mashome a mabeli a metso e mene (leha ho le joalo, moralo o ka khutsufatsoa).
E arotsoe ka tsela e latelang:
- Phase 1. Boleng ba mantlha bakeng sa libeke tse tšeletseng.
- Phase 2. Boleng ba pejana nakong ea libeke tse tšeletseng.
- Mothati oa 3. Boleng ba phetoho libeke tse tšeletseng.
- Phase 4. Boleng ba hoqetela, hape le nakong ea libeke tse tšeletseng.
Ha re sekasekeng mekhahlelo ka botlalo.
Karolo ea 1. Boleng ba mantlha
Nakong ea eona, lihlopha tse latelang lia etsahala (ha e le hantle, motheo oa raloa):
- ho matha habonolo.
- molumo o ntse o eketseha butle-butle.
- mabelo a makhutšoane bakeng sa lebelo a eketsoa libeke tse 3-4 kamora ho qala ho ikoetlisa.
- ntho ea mantlha ke ho tloaela tloaelo ea kemiso ea koetliso. Re kenyelletsa ho kenella tseleng ea rona e tloaelehileng ea bophelo.
Mothati oa 2. Boleng ba pele
Nakong ea mokhahlelo ona, taba ea mantlha ke ho holisa mokhoa le ho hema.
Molemong oa sena:
- Ntle le ho matha habobebe, re ikoetlisa ka boleng bo holimo habeli ka beke, re tsepamisitse maikutlo ho linako tse ling, re matha libakeng tse maralla (haholo haeba mabelo ao u tla nka karolo ho ona a ke ke a tšoareloa sebakeng se bataletseng).
- meqolo ea boikoetliso e lokela ho ba e leka-lekaneng 'me e ka bang 70% ea boholo.
Phase 3. Boleng ba nakoana
Ho ea ka limathi, karolo ena e thata ka ho fetisisa ts'ebetsong eohle ea koetliso. Nakong ea eona, re pompa litsamaiso tse bohlokoa ho rona molemong oa ho hlola lebelo.
- koetliso ea boleng e ntse e ts'oaroa habeli ka beke, empa mileage e lokela ho eketsoa hara beke.
- meqolo ea boikoetliso qetellong ea mokhahlelo ona (libekeng tse peli tse fetileng, joalo ka molao) e lokela ho ba sehlohlolong.
- ha ho na likhaohano, empa meeli ea boikoetliso e lokela ho eketsoa.
- re boetse re eketsa koetliso nako e telele ka lebelo la libapali tsa mabelo.
Phase 4. Boleng ba ho qetela.
Ho otlolla lehae mohatong oa tlholisano.
Nakong ea eona re etsa:
- ho ikoetlisa habeli ka boleng ka beke.
- re fokotsa mileage ho tloha ho boleng bo holimo ho isa ho mashome a supileng, ebe liperesente tse mashome a tšeletseng a molumo.
- boloka matla a koetliso a le maemong a ts'oanang, a siee monyako oa koetliso.
U sebelisa litafole tse tsoang libukeng, u lokela ho etsa moralo oa koetliso bakeng sa beke e 'ngoe le e' ngoe, hammoho le template ea diary.
Ho ea ka basebelisi, moralo oa boitokisetso o hlalositsoeng bukeng ena ha o bora, ho batla ebile ha o na botsitso.
