Menene Matsakaicin Lokacin Marathon?

Wadatacce

• Matsakaicin lokaci
• Matsakaici na shekaru
• Marathon lokaci da shekaru da kuma jima'i
• Matsakaici don masu farawa
• Matsakaicin tafiya
• Nasihu don samun sauri
• Canza motsa jiki
• Strengthara ƙarfi da ƙarfi
• Yi la'akari da ci gaba
• Gudu don jimiri
• Nemi kungiya
• Haɗa hankali da annashuwa
• Yi lafiyar jiki lafiya kuma ku ci da kyau
• Motsa jiki gudun Marathon
• Horar da sauri
• Horon tazara
• Tabata horo
• Tempo horo
• Hill yana gudana
• Bi sawun matakanku
• Layin kasa

Idan kai mai tsere ne kuma kana jin daɗin yin tsere a cikin tsere, za ka iya saita idanunka kan tafiyar kilomita 26.2 na gudun fanfalaki.

Horarwa da gudanar da gudun fanfalaki babbar nasara ce. Yi farin ciki da aikin ka ba tare da la'akari da lokacin ka ba.

Koyaya, abu ne na al'ada don son sanin matsakaitan lokuta don ganin yadda zaku ɗora kan sauran masu tsere.

Kuna iya amfani da matsakaicin matsakaici don ganin inda kuka dace ko samun jin daɗin inda kuke so ku dogara da shekarunku, jima'i, da ƙoshin lafiya.

A duk faɗin jirgin, yawancin mutane suna kammala marathon a cikin awanni 4 zuwa 5, tare da matsakaiciyar mil na mintuna 9 zuwa 11.5.

Lokacin kammalawa wanda ke ƙasa da awanni 4 shine ainihin nasarar ga kowa banda fitattun masu tsere, waɗanda zasu iya gamawa cikin kusan awanni 2. Yawancin mahalarta suna ɗaukar lokacinsu kuma suna tafiya da rabo daga tseren, suna kammalawa cikin awanni 6 zuwa 7.

Horarwa don gudun fanfalaki wani abu ne da zaku ji daɗi game da kowane agogo. Tare da haɓaka matakan lafiyar ku da ƙoshin lafiyar ku, ƙila ku haɓaka ƙuduri, horar da kanku, da amincewa, wanda zai iya faɗaɗa cikin wasu yankunan rayuwarku.

Karanta don ƙarin koyo game da lokacin kammala tsere don gudun fanfalaki da nasihun horo.

Matsakaicin lokaci

Idan kun gama marathon a cikin ƙasa da sa’o’i 5, kun yi kyau. Yawancin maza suna kammala marathon cikin ƙasa da sa'o'i 4.5. Yawancin mata suna gamawa ƙasa da awanni 5. Idan lokacinku yana kusa da wannan alamar, ku gamsu da sakamakonku.

Matsakaici na shekaru

Kuna iya kwatanta burin ku ko ainihin lokacin marathon zuwa matsakaicin shekarunku da jima'i. Matsayin lafiyar ku zai ba da gudummawa ga lokacinku, tare da la'akari da ranar tsere, kamar su yanayi da ƙoshin lafiya.

Yi amfani da jadawalin da ke ƙasa don ganin yadda lokacinku yake kwatankwacin sauran mutane a rukunin ku. An tattara bayanan ne daga masu tseren fanfalaki 21,000 da suka fafata a shekarar 2010.

Marathon lokaci da shekaru da kuma jima'i

Matsakaici don masu farawa

Idan kai ɗan farawa ne, ka yi niyyar tafiyar da mafi ƙarancin mil 12 zuwa 15 a kowane mako don aƙalla watanni 6 kafin fara shirin horas da kai.

Duk da yake abu ne na dabi'a don son ci gaba, yana da mahimmanci a bi a hankali, tsayayyar hanya don kauce wa rauni da ƙonewa.

A saurin mintuna 12 zuwa 15 a kowace mil, masu farawa zasu iya tsammanin kammala wasan marathon cikin kusan awa 5 zuwa 6.5.

Matsakaicin tafiya

Ayyade saurin da ya dace don ku sami damar kiyaye wannan saurin tsawon mil 26.2.

Da zarar ka tsayar da lokacin burinka, auna matsakaicin lokaci don saita saurin da ya dace. Yawancin masu tsere na gudun fanfalaki suna gama mil kowane minti 10. Matsakaicin lokacin mil ga maza yana tsakanin minti 9 zuwa 11. Mata suna yin mil mil kowane minti 10 zuwa 12.

Rage tafiyar taka a mafi yawancin ranakun horo. Kuna iya ƙarawa a kan sakan 30 zuwa minti 2 a kowace mil. A kowace rana, saurin ka na iya dogara da ƙarfin ka da matakan damuwa, yanayi, da kuma ƙasa.

Sauran matsalolin da zasu iya tashi sun hada da ciwon haɗin gwiwa, ciwon kai, da kuma batun narkewar abinci. Yi la'akari da waɗannan duka, kuma daidaita saurin ku daidai.

Nasihu don samun sauri

Duk da yake marathons sun fi ƙarfin jiki fiye da sauri, akwai arean hanyoyi don inganta saurin ku.

Canza motsa jiki

Shiri shine mafi mahimmin sashi na gudun fanfalaki. Ya ƙunshi fiye da kawai yin tafiya mai nisa.

Baya ga bin shirin horo na gudun fanfalaki, hada da wasannin motsa jiki na matsakaici, kamar su motsawar ruwa, keke, da kuma saurin tafiya.

Strengthara ƙarfi da ƙarfi

Gina ƙarfin murdiya tare da ɗaga nauyi, motsa jiki na motsa jiki, da horo na jiki.

Don ƙara sassauƙan ka, ƙara wasu sassauƙa, yoga, ko tai chi. Ayyukan motsa jiki waɗanda ke haɓaka ƙarfi sun haɗa da horar da kewaya, raye-raye, da wasan tsere.

Yi la'akari da ci gaba

Yi rikodin ayyukanku a cikin mujallar don kiyaye ci gaban ku. Hada da bayanan yau da kullun, da rikodin lokutan gudanarwarku kowane sati 6. Daidaita maƙasudanku daidai.

Idan za ta yiwu, sami shawara daga likitanka, mai koyar da kai, ko aboki a cikin sani.

Gudu don jimiri

Don haɓaka ƙarfin hali, haɗa da wanda ya fi tsayi kowane mako. Yi mako mai dawowa kowane lokaci tare da gudu wanda ya fi milesan mil mil kaɗan mafi gajarta. Hada aƙalla cikakkiyar rana guda hutu kowane mako don bawa jikinka damar murmurewa.

Nemi kungiya

Yi magana da abokai ko bincika kan layi don ƙungiya mai gudana, ko ƙirƙirar naka. Ku haɗu don zaman gudana aƙalla sau ɗaya a mako. Wannan yana haifar da kwarin gwiwa da dangin zumunci. Ari, zaku iya raba nasihu da ra'ayoyi.

Haɗa hankali da annashuwa

Koyi zama mai hankali da annashuwa a duk ayyukanku. Sanya fasahohi kamar nishaɗin muscular mai ci gaba, yoga nidra, da kuma yin zuzzurfan tunani a matsayin wani ɓangare na jadawalin ku na yau da kullun. Bada izinin bacci mai yawa kowane dare.

Auki lokaci don yin tausa, samun acupuncture, ko kuma kawai yin wanka mai annashuwa. Waɗannan ɗabi'un na iya taimaka maka sakin tashin hankali na tsoka da rage zuciyarka da saurin numfashi, wanda zai iya inganta aikin ka gaba ɗaya.

Yi lafiyar jiki lafiya kuma ku ci da kyau

Idan kana buƙatar rasa nauyi, yanzu lokaci ne. Weightaramin nauyi yana sauƙaƙa maka don ɗaukar jikinka yayin da kake gudu. Bugu da ƙari, zaku sami matakan makamashi mafi girma kuma ku ji daɗi gaba ɗaya.

Kasance cikin ruwa. Haɗa sabbin kayan lambu, 'ya'yan itace, da ƙoshin lafiya a cikin abincinku. Ku ci hadaddun carbs da furotin mara nauyi. Iyakance ko gaba ɗaya tsanya sarrafa, abinci mai zaki.

Motsa jiki gudun Marathon

Idan kana neman takamaiman motsa jiki don taimaka maka horarwa don gudun fanfalaki, bincika waɗannan:

Horar da sauri

Yi amfani da dabarun horo mai ƙarfi don haɓaka aikinku. Yi saurin horo a kalla sau ɗaya a mako, tun da waɗannan nau'ikan motsa jiki suna da damar haifar da rauni.

Yi magana da likitanka kafin fara kowane motsa jiki na sauri idan kun kasance sabo ne don gudu ko kuma samun wata damuwa ta kiwon lafiya.

Horon tazara

Samfurin motsa jiki na tazara ya ƙunshi tsere mai dumu-dumu na mintina 10, sannan mintina 2 zuwa 5 na tsere mai ƙarfi.

Bi wannan tare da daidaitaccen lokacin gudu mai tsaka-tsaka. Maimaita wannan tazarar sau 4 zuwa 6, sannan sanya ruwan sanyi na mintina 10.

Tabata horo

Wannan babban motsa jiki yana canzawa tsakanin sakan 20 na biyu na aiki mai tsanani wanda ya biyo bayan dakika 10 na hutawa. Maimaita don mafi ƙarancin zagaye 8.

Tempo horo

Wannan wani zaɓi ne mai ƙarancin ƙarfi wanda ya dace da masu farawa.

Gudun a wani ɗan gajeren lokaci, wanda yake da ɗan jinkiri fiye da saurin tserenku, na fewan mintuna. To, gudu a hanya mai sauƙi don daidai adadin lokaci.

Maimaita sau da yawa, a hankali ƙara lokaci na kowane saurin saurin zuwa akalla minti 20.

Hill yana gudana

Yi horo ta amfani da tsaunuka waɗanda suke da tsayi iri ɗaya kuma suna karkata da waɗanda suke a cikin tsere. Gudu kamar yadda za ku iya yayin hawa tuddai, kuma a hankali yi tsere da baya.

Gudun tsaunuka a cikin horarwar ku zai gina saurin, haɓaka ƙarfin ƙarfin jiki, da haɓaka ƙarfin zuciya.

Bi sawun matakanku

Inganta saurin tafiya don gina sauri. Yi amfani da na'urar awo ko matattakalar matakala don haɓaka matakanku a cikin minti ɗaya, ko la'akari da kayan motsa jiki.

Layin kasa

Idan kun kasance sabon don dacewa ko kuma kuna da wata damuwa ta likita, yi magana da likitanku kafin fara horo don marathon. Bada kanka akalla makonni 12 don horarwa. Bada lokacinka idan zai yiwu.

Yi aiki tuƙuru da tura kanka zuwa ga cikakkiyar damar ka yayin girmama iyakokin ka. Daidaita maƙasudan ku da tsarin horo idan kun ji kuna buƙatar canza ƙarfin.

Guji gajiya ta hanyar ba da cikakkiyar rana guda hutu kowane mako.Yi imani da kanka, kuma ji daɗin shirya don marathon kamar yadda tseren kansa yake.