Buka ea Pete Fitzinger le Scott Douglas, ka lebaka la phihlello ea eona le boiketlo ba nehelano, tlhaloso e qaqileng ea merero le metheo ea koetliso, ho fumaneha ha likhothaletso tse ikhethang, ke tataiso bakeng sa limathi tse ngata. Bangoli, ba sebelisa boiphihlelo ba bona ba lipapali le boikoetliso, hammoho le boiphihlelo ba limathi tse tsebahalang tsa hole, ba bonts'a mekhoa ea ho ntlafatsa sephetho sa ho matha, ho fihlela sehlohlolong sa sebopeho bakeng sa litlholisano tse kholo.
Bangoli
Pete Fitzinger
E mong oa limathi tse hloahloa tsa marathone United States, ea nkang karolo ho li-marathone tse 13 ho tse 5 tse hapileng, 'me ho li-marathone tse 4 o ile a tsoa la bobeli kapa la boraro. Joaloka setho sa sehlopha sa naha sa US, o ile a nka karolo lipapaling tsa mabelo lipapaling tsa Liolimpiki tse Los Angeles le Seoul. Kamora ho qeta mosebetsi oa hae, o ile a sebetsa e le mokoetlisi lilemo tse 18. Hajoale o lula New Zealand, o sebetsa e le physiologist, ea ikhethang ka mamello ea lipapali.
Scott Douglas
Styer, ho theosa le lilemo, o nkile karolo khafetsa litlholisanong libakeng tse fapaneng tsa ho matha. Kamora ho phethela mosebetsi oa hae oa lipapali, o ile a sebetsa likhatisong tse ngata tsa lipapali, e ne e le mohlophisi oa Running Times le Running & FitNews. Scott Douglas o ngotse kapa a ngotse libuka tse 10 mabapi le ho matha: Meb Bakeng sa Bafu, Marathon a Tsoetseng Pele, Lintho Tse 100 Tseo U ka li Etsang ho Lula U Phetse Hantle 'me U Phetse Hantle, Litataiso Tsa Bohlokoa Tsa Lefatše, joalo-joalo.
Mehopolo ea mantlha ea buka
- boikemisetso ba tlholisano e fihlang sehlohlolong sa sehla sena;
- thero ea ho ikoetlisa ka leihlo ho fihla hole;
- khetho e nepahetseng ea boikoetliso ba mantlha;
- ho tlisa mmele tlhodisanong e ka sehlohlolong.
Mefuta ea mantlha ea koetliso e tsepamisa maikutlo linthong tse latelang:
- mosebetsi o phahameng haholo, oa nako e khuts'oane o ikemiselitseng ho ntlafatsa mokhoa le ho eketsa lebelo la mehato;
- sebetsa metsotso e 2-6 ka lebelo la tlholisano ho eketsa IPC;
- tempo e matha metsotso e 20-40 ntle le ho bokella asiti ea lactic 'meleng;
- mamello e matha;
- bobebe, ho matha ka ho khutlisa.
Motheo oa mohopolo le likhopolo tse sebelisitsoeng bukeng
Buka ena e na le likarolo tse peli - "Running Physiology" le "Purposeful Training". Karolo ea pele e fana ka tlhaiso-leseling e batsi ka lintlha tsa bohlokoa tsa mmele, e susumetsang tšebetso ea moatlelete ha a matha:
- tšebeliso ea oksijene e phahameng;
- lebelo la mantlha;
- mamello e hloekileng;
- monyako anaerobic;
- Bohloeki ba pelo.
Likhaolo tse hlalosang merero ea koetliso li na le tlhaiso-leseling e thehiloeng ho 'mele e akaretsang:
- thibelo ea ho tlōla tekano le ho felloa ke metsi 'meleng;
- eyeliner bakeng sa tlholisano;
- maqheka a tlholisano;
- litšobotsi tsa koetliso ea basali;
- ho tlala glycogenic;
- ho futhumala le ho phola;
- hlaphoheloe;
- litaba tsa kotsi.
Malebela a Boitokisetso ba Tlholisano
Bangoli ba sebelisitse karolo ea bobeli ho lokisetsa limathi sebaka se selelele sa: 5, 8 le 10 km, ho tloha 15 km ho isa halofo ea marathone, 42 km le cross. Likhaolong tsa karolo ena, ka prism ea physiology, koetliso ea moatlelete bohole bo bong le bo bong e nkuoa.
Bangoli ba senola karolo ea lits'oants'o tsa 'mele ho e' ngoe le e 'ngoe ea libaka, ba ela hloko lipontšo tse lokelang ho hatisoa ho itokisetsa qalo e kholo.
Buka ena e hlahisa lintlha tsa phetoho tse lumellang, ho ipapisitse le tlhaiso-leseling e fumanoeng bakeng sa libaka tse ling, ho bolela sephetho hole haholo. Qetellong ea likhaolo ka seng, ho na le merero ea koetliso e ipapisitseng le semathi sa semathi, malebela ka maqheka le psychology.
Ts'ebeliso ea metheo ena ea koetliso e bontšoa ke mehlala ea limathi tse tummeng ha li itukisetsa qalo ea bohlokoahali.
O ka reka kapa oa jarolla kae?
U ka reka buka "Highway Running for Serious Runners" mabenkeleng a marang-rang:
- Buka ea lipapali www.sportkniga.kiev.ua (Kiev) OZON.ru;
- chitatel.by (Minsk);
- www.meloman.kz (Almaty)
jarolla:
- www.lronman.ru/docs/road_racing_for_serious_runners.pdf
- www.fb2club.ru/atletika/beg-po-shosse-dlya-seryeznykh-begunov/
- http://www.klbviktoria.com/beg-po-shosse.html
Litlhahlobo tsa Buka
E 'ngoe ea libuka tsa boikoetliso tse ntlehali. E ngotsoe ka mokhoa o bonolo le o hlakileng ho fihlela ntlheng. Ke eletsa bohle!
Pauluse
Haufinyane tjena ke ile ka ts'oaroa ke ho matha mme haholo ka tsela eo metsoalle ea ka e khothalelitseng buka ena. Ho na le likeletso tse ngata tse ntle mona, ho na le merero e metle ea ho koetlisa limathi tsa maemo ohle. Tsohle li pholile haholo ebile li theko e tlase! Buka ena e etselitsoe feela ba ithutang ba ikemetse. Bothata bo le bong feela ke ho haelloa ke litaba tse mabapi le phepo e nepahetseng lithutong tsa limathi. Ke u eletsa hore u reke.
Teteryatnikova Alexandra
Lebitso le lokafatsa litaba ka botlalo. Karolo ea pele e akaretsa ho ikoetlisa ka 'mele: mamello, lebelo la motheo, VO2 max, taolo ea sekhahla sa pelo, thibelo ea likotsi. Karolong ea bobeli, merero ea koetliso e hlahisoa, mme ho latela boemo ba semathi, merero e mengata e hlahisoa. Hoa khahla hore merero ena e bontšoa ka mehlala e tsoang mokhoeng oa tlholisano oa limathi tse tummeng.
Shagabutdinov Renat
Ke khale ke labalabela ho reka buka ena. Ka bomalimabe, o ile a nkutloisa bohloko, ha kea ka ka ithuta letho le lecha. Theko le litaba ha lia lebelloa. Ke masoabi haholo.
Tyurina Linochka
Leha ke bile le boiphihlelo bo boholo ba ho matha mabelong a marathone, ke fumane leseli la bohlokoa mabapi le khopolo le tšebetso ea mabelo a marathone, phepo e nepahetseng le sesepa sa mahlo. Ke khothaletsa khatiso ena ho bohle ba e ratang!
serbbp
E ngotsoe hantle ka puo e ntle, e fumanehang habonolo. Ke sebelisitse malebela a 'maloa, leha ke ne ke tla ngangisana le a mang
Ivan
Buka ea Pete Fitzinger le Scott Douglas, ka lebaka la monono oa thepa ea nnete, malebela a mangata, bonolo ba metheo ea mmele ea ho matha sebaka se selelele, le merero ea koetliso ea limathi tsa maemo a fapaneng, ntle le pelaelo e tla ba molemo ho limathi tse qalang le baatlelete ba nang le boiphihlelo ba ka fumanang le ho tlhahisoleseling e khahlisang bakeng sa hau
