Kugadzirira yedaro refu: chirongwa yokudzidzisa

The purogiramu Olympic Games muna 1896, vaisanganisa mutsva chirango - yedaro refu kumhanya, iyo ichiri kushanda nanhasi. kure pakureba zvakaita 40? km. It Sports Athletics anonzi wakarebesa uye kupfuura nezvakawanda pakati dzimwe mitambo iri muchikwata ichi. Kukunda kure zvakadaro rakaoma muviri, saka pamberi nhangemutange kuitwa gadziriro refu nokuda yedaro refu, izvo zvinosanganisira kwete chete nokudzidziswa hurumende, asi chinokosha kudya. Zvino, kumhanya yedaro refu, kwete hazvo umbwa mu National chikwata zviri zvemitambo, nerimwe gore zvinokwanisika kutora chikamu muMoscow uye kunyange mubayiro wemari.

nyaya

Maererano nerimwe ngano, Herodotus akarondedzera, zvinozivikanwa kuti kure 490 BC. e. aiva Hondo Marathon pakati vaGiriki navaPeresia. Kana kushorwa mauto akanga zvakakwana, vaGiriki akatuma nhume Pheidippides murwi uye nemashoko akanaka kuAtene. Kumhanya anenge 34 km nhume, achiti mashoko akanaka kuvanhu vake, aneta pasi uye akafa.

Pamberi wokutanga Olympic Games Pamutemo kuyerwa uye rakanyorwa daro pakati Marathon uye Athens kuti 34,5? Km. Marathon ari kukunda chinhambwe 40? Km muna 1896. Mushure vatambi kukunda panguva dzakasiyana siyana kure, asi kubva 1924 kwaitanga kuita kure 42.195? Km. Panzira, panewo state marathons pamwe njanji 50 km.

Kukodzera yedaro refu rakaitirwa pamberi Olympic rudzi wokutanga. Mariri wokutanga akauya Charilaos Vasilakos iyo yakakunda chinhambwe 3 chasa 18 min. At makwikwi sezvo Spyridon Louis akahwina, nokuputsa 40? Km muna 2 maawa maminitsi 58, apo ari Kukodzera ose nomutambi yakauya reshanu.

Chii chinoitika mumuviri?

Kupererwa ari kure zvakadai refu kunonetesa pfungwa kuti muviri. Hakungodi chete kurovedza muviri kuti yedaro refu, asi nepfungwa. Zvisinei, kana kukunda zvipingamupinyi izvi, vatambi mikana mitsva: chivimbo, kuzvidzora, kukwanisa kuzorora munguva run uye nokukurumidza.

Nezvekufadza uye pezvakaitwa mumuviri panguva nhangemutange pa 42.195 km:

• Anowedzera kuti oxygen kunwa.
• Unobereka muuropi, kupa pfungwa mufaro uye anokwanisa kuderedza marwadzo. Start okuwana inowira rokutanga pakakoromoka kure (1-8 km).
• Kana yechitatu daro nhangemutange ndokupfuura 16km nokugwinha kuonekwe diki.
• Takunda 28 km kwezvinoshandiswa simba reserves. The mutambi anotanga kunzwa simba, uye pane chido kurega. Ichi mudariro yedaro refu inonzi "yakarova rusvingo". Panguva iyi, mvura inobatsira pamwe kuwedzera shuga.
• Kusagadzikana majoini rinowanika pashure anenge 35? Km. Izvi zvinonyanya kuoneka kana kumhanya pasi akaoma.
• Kuwedzera tembiricha muviri kunokonzerwa mvura mvura kurasikirwa.

Pashure nhangemutange chero mutambi, kunyange munhu aiva pre-Kurovedza nepurani yedaro refu, vakawanda simba uye kurwadziwa tsandanyama, makumbo sokuti kutungamirira, achifamba kunzwa waziya. Kudzorera muviri tinoda muzadze glycogen uye normalization mvura-munyu mwero.

Manzwiro uye pfungwa mumhanyi

An American yakabudiswa boka remasayendisiti pamusoro vamhanyi repfungwa kunobva kwavari panguva nokudzidziswa kudzidza. At vatambi gumi Consolidated tepi vanyori vane mamaikorofoni zvokuti akagoverana hwavo munguva nhangemutange. Analysis akaratidza zvinotevera results:

1. About 40% vakanga kufunga kure uye nokukurumidza.
2. Marwadzo uye kusagadzikana kunge 32% ndangariro. Vatambi vakagunun'una pamusoro zvichiitika zviyo uye tsandanyama marwadzo.
3. The yasara 28% rokutongawo - richiona kwezvakatipoteredza. Vamhanyi vanoti nezvezvinhu zvakasikwa, ekunze uye nezvimwe vatambi.

Country somugumisiro tsvakurudzo zvinoita sokuti hapana vamhanyi haana kurega nokuchiva kwayo. Uye zvinoitika pashure 27-28? Km basketball. Uyu ndiwo mumwe mupfungwa nguva apo mutambi ane kukurira nemadhimoni ake yomukati. Saka, purogiramu yokurovedza kuti yedaro refu nguva dzose kunosanganisira kuisa zvinangwa kuuya rudzi.

Where kutanga?

Kana paiva pfungwa: "Uye kana ndinoedza kumhanya yedaro refu" - hwobva kupindura mubvunzo: "? Chii" It Mitambo rinorema zvakakwana, saka unofanira Nenyaya Iyi zvose zvinokonzera njodzi pamwe achida. For nyanzvi vamhanyi yedaro refu zvinoreva riri dambudziko nokukurumidza siyana. Motivation nokuti mudzidzi kunofanira kuzvipira kukurira mitoro uye pasina zvinokuvadza kusvika kumugumo.

Kugadzirira yedaro refu kuti beginners inotanga dzinenge 3 months asati makwikwi. Naizvozvo, unofanira kuisa musi ari mudzidzi marudzi. Zvakakosha kwete kusika neunyengedzi uye regai kuvimba kutaurawo, kana zvinoitika kuti rinotevera yedaro refu yainorongwa mwedzi unotevera.

Kana nhangemutange musi chikazozikamwa, zvinoita zano zvakajeka kuita chinangwa ichi muna 42,195 km kusanganisira utano macheki, kudzidzisa hwechiFascist, kuunganidza midziyo uye kuvakwa zvokudya.

Contraindications nokuti yedaro refu

• Árbol asima.
• Heart chirwere, kare zvirwere zviri kumwoyo (yomwoyo, sitiroko, cheBP).
• Zvirwere renal hurongwa.
• Zvirwere mapfundo.
• Varicose mutsinga.

Zvokuzvidzivirira uye kudzivisa zvingangoitwa Migumisiro Zvinokurudzirwa kuti kuonana chiremba kana mhuri chiremba nechokwadi hakuna contraindications.

hembe

Nani chete mbatya neshangu nokuda yedaro refu, uye kwete pamberi chaiko makwikwi, sezvo vachange kanenge 3 months kuti kutarisa kuti kunyaradzwa uye nesimba chengetedza. Nokuti vachimhanya 3:00 ari yakamanikana shangu - kwete dzinofadza zvikuru nezvekufadza.

Saka kugadzirira yedaro refu kunotanga nepaitengwa dzekirimbirini. No aponese panguva ino hazvifaniri kuva, nokuti ari "Formula 1" vatyairi regai kutyaira pamusoro zvakachipa uye anononoka mepu, uye munhangemutange shangu anofanira kusarudzwa nokuzvisarudzira norutsoka. Masokisi, Shirts, bhurukwa ngachibikwe chakaita zvokugadzirwa zvinhu. Kana mumakwikwi kuchaitika pazuva rinopisa, zvaizoda mumwe uye chivharo. Kutaura zvazviri, vakawanda dzakagadzirirwa zvitoro kuti kutengesa zvakafanira zvokushandisa vamhanyi, uye vanonzi - "Mitambo-yedaro refu".

mwedzi wokutanga

Kugadzirira yedaro refu kubva muvare kunotanga kukurira daro munzira kuenda 3-5? Km. Kureva, kana kwete wemari 3 uye 5 months risati ratanga nhangemutange, uye murume haana panyama chawo. In Kana apo kudzidziswa paanogumira, zviri nani kutanga 8-10? Km pavhiki. Kuti hakuna kunetseka kuti muviri, daro ichi anofanira rakakamurwa 5 Mazuva uye hazvina kumhanya nenguva. Vhiki kwokurovedza wechipiri kukunda chete mileage asi kwete shanu, asi mazuva mana.

Sezvo yechipiri yezana romwedzi wokutanga (3-4 vhiki), kana munhu mutsva atopiwa wakavhomorwa muruoko mutinhimira, wedzera 1-2 km uye mune rimwe zuva okudzidziswa, uye vamwe kuti vatize zvatinosiita vhiki mbiri pakureba.

Kufema vanofanira "2-2". Ndizvo matanho maviri - imwe mweya uye ipapo, mumakore anotevera matanho maviri, inofemwa. Tapedza chega chiri fanira ndichisveerera.

mwedzi wechipiri

Nokuti chido unofanira kuverenga sei makiromita akawanda kare Inoziva pamwedzi wokutanga, uye yeuka, nokuti chii zviri zvose zvinoitwa ne muedzo tisangosiya inotevera run. Uyewo kurudzira chido chokubatsira kufukidza chinhambwe nyaya, Blogs ruzivo vatambi uye kuona videozabegov umo vanhuwo vakauya munhangemutange pashure nezvakawanda makwikwi, kupemberera kwavo kukunda.

Dzinokosha kudzidziswa: dzose, zvishoma nezvishoma uye machisi netsapo unoda ramangwana marathoner chaiko.

Mumwedzi rokugadzirira wechipiri zvinokosha kutanga kukudziridza kutsungirira. Zvinokurudzirwa kuti vaite kumhanyisa pamberi kukupedzisira nerimwe rwakapoteredza. Kana, somuenzaniso, 1 km vanomhanya avhareji zvazvingava, uye ipapo nokukurumidza 3 maminitsi, ipapo - achifamba kushanyira 200-300 mamita. Uye saka cyclical kukunda 10 km zuva nezuva katatu pavhiki. Uye rimwe zuva waizoitwa nhangemutange 13-15? Km refu.

mwedzi wechitatu

The wokupedzisira Danho kudzidziswa ndechokuti kamwe pavhiki mutoro yakanga 20-25? Km. The yasara kudzidzisa Mazuva gwara kureba 10-15? Km. Panguva iyi, nomutambi, kuwana imwe chimiro, unogona kusvika mazuva 7 nemakirasi. The vhiki pamberi yedaro refu kunofanira kuva kuderedza kurovedza.

Zvinonzi vakanzwisisa simba mutoro uye vanoziva ainoita kurovedza. Kana pane kunzwa kunetseka, kunzwa kurwadziwa mapfundo, dzungu uye muviri haagoni kukunda yakarongwa daro, hazvina zvakakodzera kumanikidzira nayo. Inoda munhu kusvika. Pashure kudzidzisa nokuti yedaro refu muna 3 months - ichi hachisi zvakasikwa chidzidzo urongwa kuti zvakakodzera kuti vatsva zvose. Zvichida, vamwe vanhu vanoda refu Workout.

Optimization simba

Zvakakodzera kusiya Kurovedza zvine caffeine uye zvokudya mukuru mapuroteni. Nyaya iri makabhohaidhiretsi ari kudya vanofanira kukunda uye anoumba 60% rugwaro chikafu yaunodya.

Kunze ndiko zvokudya vhiki pamberi nhangemutange. Sports nezvezvokudya vanokurudzira kwemazuva mana kurega makabhohaidhiretsi uye kudya chete mapuroteni: mukaka, chizi, huku zamu, zai nevachena, hove. Asi kana pane mazuva matatu asati makwikwi atanga carbohydrate loading. Panguva iyi inoguma kudzidziswa mumuviri yedaro refu, uye tsandanyama rinenge chiropa anotanga kuunganidza glycogen, izvo zvinokosha zvikuru muviri panguva munhangemutange kure. Kana carbohydrate mutoro vanofanira kuramba kodzero kuti "Zvichakadaro yendarama", kana migove vari mureza uye regai kuwedzera netariro kubatsira muviri kuti Stock pamusoro zvakakodzera simba. Zvokudya zvinofanira mune zvokudya panguva vene nguva: zviyo, mbatatisi uye miriwo.

Kunyange panguva padariro kurovedzwa rudzi refu vanofanira kuteerera muviri wako uye kuziva zvinhu akakodzera simba replenishment: akaomeswa, nzungu, mabhanana, apricots, maapuro kana simba mbariro.

maawa matatu asati nhangemutange inokurudzirwa kudya oatmeal uchi kana Jam.

Panyaya mvura, munzira kuburikidza nhangemutange dziri 5 km drink zvinhu. zvachose havagoni tipei mvura pakutsiva munguva rudzi, kunyanya kana ari yedaro refu inoitwa yezhizha. Unogona kunwa nehafu mukombe ose 2.5? Km.

Winter mitambo: Skiing yedaro refu

Kana Classic Marathon itange wakaitwa muna 1896, mukuru-nokukurumidza the dzemabhiza dzakaitwa muNorway muna 1767. Gare gare, mutambo uyu akatora pamusoro Finns, nyika yeSweden, uye kunyika Central Europe. Uye kubva 1924, kurangwa akabatanidza yeOlympic. Kureba njanji the marudzi zvichisiyana 800 M kusvika 50 km.

mamiriro ayo ndiwo muchinjikwa-nyika Skiing. Marathon kunogona kukundwa nokushandisa mitoo siyana kufamba: kushandisa vakasununguka uye dzekare manyorerwo. Kubvira muna 1978, pane mubatanidzwa Worldloppet, izvo 2015 akauya pamwe chete 20 state marathons kupota nyika chinhambwe kanenge 50 km. Ivo Munhu anogona kubatanidzwa, kubva mudzidzi kuti nenyanzvi. mubatanidzwa uyu ane yayo hurongwa kukurudzira vatambi kuburikidza munhu zvichienderana skier pasipoti. Total Worldloppet mapasipoti rakapa 16775, vatambi vari Federation - 13823.

Sezvo 2013 demino the yedaro refu (Russia) ndiro Worldloppet Association.

Nhoroondo-wokuisira muna Federation nokuti mwaka 2014-2015 ndiye wokuFrance. Akakunda 260 marathons.