Yadda ake shirya domin gudun fanfalaki

Wadatacce

• Nasihu don tafiyar da marathon
• 1. Yi shiri na jiki
• 2. Yi tunani
• 3. Huta da hutawa
• 4. Kula da lafiyayyen abinci
• Hadarin gudu a gudun fanfalaki
• Idan kana da nauyi kuma kana son yin gudun fanfalaki duba yadda zaka shirya kanka a: 7 nasihu don gudu lokacin da kake da kiba.

Don shirya marathon, ya kamata ka gudu a waje aƙalla sau 4 a mako na mintina 70 zuwa awanni 2. Koyaya, yana da mahimmanci ayi shimfidawa da ƙarfin horo don ƙarfafa tsokoki, kuma yana da mahimmanci a kasance tare da malami.

Shirye-shiryen jiki don gudun fanfalaki yana ɗaukar aƙalla watanni 5, kuma, game da masu farawa, yana ɗaukar kimanin shekara 1 da rabi, farawa da tafiyar kilomita 5, kilomita 10 da kilomita 22 a hankali.

Bugu da kari, cin abinci mai wadataccen sinadarin carbohydrates da sunadarai, shan ruwa mai yawa, yin bacci akalla awanni 8 a dare da samun kwarin gwiwa da kwarin gwiwa yana da mahimmanci don ci gaba da gudu har zuwa karshen.

Nasihu don tafiyar da marathon

Wasu mahimman bayanai don tafiyar da marathon sun haɗa da:

• Je zuwa likita don yin gwajin jini da gwajin ergospirometric, wanda ke kimanta matakin lafiyar jiki, aikin zuciya da huhu;
• Sanya takamaiman takalmin gudu;
• Yi amfani da mitar bugun zuciya, wanda aka sani da kirji ko mita mita na wuyan hannu;
• Zaɓi don horo na waje, guje wa matattara;
• Kasance cikin ƙungiya mai gudana don kara kwazo;
• Rage saurin horo a cikin makonni 2 da suka gabata na tseren, don kare jiki.

Baya ga waɗannan nasihun, yana da mahimmanci don yin shiri na zahiri da na hankali don tsayayya da gwajin ya zama dole:

1. Yi shiri na jiki

Don gudanar da gudun fanfalaki, ana ba da shawarar ka rinka gudu kai tsaye na akalla shekara 1, a kalla sau 3 a mako, kana yin atisayen akalla kilomita 5. Koyaya, idan mutum ya kasance mai farawa, dole ne ya fara shirya kansa ta jiki sannan kawai ya sadaukar da kansa ga takamaiman horo don gudun fanfalaki. Kara karantawa a: Tukwici 5 don inganta aikin ku.

Gabaɗaya, shirin horo don gudanar da gudun fanfalaki dole ne mai horarwa ya tsara shi kuma dole ne a yi shi kowane mako, gami da:

• Gudu aƙalla sau 3 a cikin mako, yana gudana tsakanin kilomita 6 zuwa 13;
• Yi 1 horo na nesa, wanda zai iya kaiwa kilomita 32;
• Kara nisan mako-mako, amma bai wuce karuwar kilomita 8 a kowane mako ba;

• Maimaita adadin kilomita da aka yi tafiya kowane kwana 15.

Yayin shirye-shiryen jiki don gudanar da gudun fanfalaki, ban da gudu, mikewa da karfafa tsoka, musamman motsa jiki na ciki, ya kamata a yi. Ga yadda akeyinshi: atisaye 6 dan ayyana ciki a gida.

2. Yi tunani

Don gudanar da gudun fanfalaki, shirye-shiryen tunani ya zama dole, tunda tseren zai iya daukar tsakanin 2 na safe zuwa 5 na safe, tare da kasala da kasala. Saboda haka, yana da mahimmanci:

• San hanyar tsere a gaba, kula da nassoshi da alamu;
• Duba tseren da suka gabata ko fina-finai tare da shaida;
• Yin hira da Dan wasas waɗanda suka yi gudun fanfalaki.

Tunanin dangi da abokai galibi ma yana da matukar mahimmanci don cin nasarar horo da ranar tsere.

3. Huta da hutawa

Baya ga motsa jiki na motsa jiki, dole ne dan wasa ya huta kowace rana, yana yin aƙalla sa’o’i 8 a dare. Duba wasu nasihu game da yin bacci mai kyau a: tukwici 10 don kyakkyawan bacci.

Don dawo da gajiya da jiki don hutawa yana da mahimmanci a zaɓi kwana 1 ko 2 a mako, ba gudu ba kawai yin ta-zaune ko miƙewa, don dawo da kuzari.

4. Kula da lafiyayyen abinci

A cikin watannin shiryawa don gudun fanfalaki yana da mahimmanci a ci abinci mai kyau da daidaito, cin kowane awanni 3 na abinci mai wadataccen carbohydrates da sunadarai da shan aƙalla 2.5 L na ruwa kowace rana. Hakanan yana da mahimmanci a kula da abinci na musamman kafin da bayan horo.

Bugu da kari, a ranar tseren da kuma jure tseren har zuwa karshen, ya kamata mutum ya ci awanni 2, awa 1 da mintuna 30 kafin a gudu don kiyaye matakan suga, ba tare da ciwon mara ba da sanya zuciya buguwa a kai a kai. Kara karantawa a: Abin da za ku ci kafin da bayan marathon.

Hadarin gudu a gudun fanfalaki

Gudun marathon babban kalubale ne mai wuya, wanda zai iya faruwa:

• Rashin ruwa saboda gumi mai yawa kuma, don kauce masa, ya kamata ku sha ruwa da abubuwan sha na makamashi yayin tseren;
• Ciwan hanji, saboda ƙananan matakin sodium, kuma ya kamata a sha gishiri kaɗan a cikin dandano duka;
• Yi kullun, saboda karancin sinadarin potassium;
• Anafa ko rauni a ƙafa, kamar sprains ko tendonitis;
• Tashin zuciya ko amai saboda tsananin kokarin.

Don kauce wa waɗannan rikice-rikicen da zasu iya faruwa yayin da mai tsere ke gudana, yana da mahimmanci a sha ruwa da abubuwan sha kamar makamashi na Zinare.

Idan kana da nauyi kuma kana son yin gudun fanfalaki duba yadda zaka shirya kanka a: 7 nasihu don gudu lokacin da kake da kiba.