Teuteu mo te marathon: hōtaka whakangungu

Ko te hōtaka o te Olympic Games i roto i 1896, i kō atu ki te ako hou - rere marathon, i te mea tonu e hāngai ana ki tenei ra. roa tawhiti i 40 km. Hākinakina reira whakaaro Athletics te te roa rawa me tino huhú i roto i te tahi atu hākinakina i roto i tēnei kāwai. Ikuna'i te tawhiti taua ko te wero uaua mo te tinana, na te aroaro o te iwi ki te kia puritia faaineineraa roa mo te marathon, e ngā kore anake te tikanga whakangungu, engari ano hoki he kai motuhake. Na, ki te rere i te marathon, e kore tika ngā i roto i te kapa motu i roto i kaiaka, nga tau ko reira taea ki te tango i tetahi wahi i roto i Moscow, a tae noa riro te utu moni.

kōrero

E ai ki te kōrero kotahi, whakaahuatia Herodotus, kua mohiotia ai e i roto i te tawhiti 490 BC. e. ko te pakanga o Marathon i waenganui nga Kariki me Pahi. I oti nga ope pato'iraa, ka tonoa nga Kariki he karere Pheidippides toa me ki te rongopai ki Atene. Rere e pā ana ki 34 km, ko te karere, i mea i te rongo pai ki tana iwi, pau hinga ki te whenua, a ka mate.

I mua i te Olympic Games tuatahi i mana whanganga a tuhia te tawhiti i waenganui i Maratona ko Atene ki 34.5 km. Maratona hoki ko ki te hinga te tawhiti o 40 km i roto i te 1896. I muri i te kaitäkaro hinga i ngā wā rerekē rerekē tawhiti, engari mai 1924 mana ka anga ki te hanga tawhiti 42.195 km. E te ara, i reira e ano te hororaa atea retihuka ki te km ara 50.

I tū āhei marathon te aroaro o te iwi Olympic tuatahi. I roto i te reira te tuatahi ka haere Charilaos Vasilakos i tāia ki ki te tawhiti o te 3 chasa 18 min. I riro ngā whakataetae rite Spyridon Louis, whawhati te km 40 i roto i te 2 haora 58 meneti, i roto i te āhei a tawhio noa o te kaipara i haere mai i roto i te rima o.

Eaha te tupu i roto i te tinana?

Rere i te taua tawhiti roa he taumaha hoki te tinana. E titau te reira e kore anake whakangungu tinana mo te marathon, engari hinengaro ano hoki. Heoi, ki te hinga enei tauārai, he whai wāhitanga hou nga kaitäkaro: whakawhirinaki, mana-whaiaro, te kaha ki te akaanga i roto i te oma me te tere.

Sensations me ngā tukanga i roto i te tinana i roto i te iwi i 42.195 km:

• Whakanuia ai kohi hāora.
• Hua endorphins, e hoatu me te tikanga o te oaoa i te kaha ki te whakaiti i te mamae. taka Tīmata o production i runga i te tawhiti āputa tuatahi (1-8 km).
• A, no te haere i te toru o nga iwi tawhiti ki 16km kia haehaea puta iti.
• I muri upooti'araa 28 km mauriora rāhui pūngao. tīmata te kaipara ki ite kaha, me i reira ko te hiahia ki te hoatu ki runga. Tenei marathon atamira i huaina "patua te taiepa". I tenei wāhi, tauturu wai ki te tua o te huka.
• Hūhi i roto i te hononga puta i muri i pā ana ki 35 km. Ko te rawa kite tenei ka rere i runga i nga whenua taratara.
• Whakanuia i roto i te pāmahana te tinana meinga e te mate inu.

I muri i te iwi i roto i tetahi kaipara, ara tetahi nei ko te mahere i mua i whakangungu-mo te marathon, ngoikore whānui me te mamae i roto i te uaua, titiro nga waewae ki te arahi, e haere ana i te mana'o o te pouri. Hei whakahoki hiahia o te tinana ki te kapi glycogen me te māori o te toenga wai-tote.

Emotions me whakaaro o te kaikawe

I whakaputaina He putanga American rōpū ako o pūtaiao i runga i te kaitiaki o te whakaaro i puta ake i a ratou i roto i te whakangungu. I tekau kaitäkaro whakakotahi rīpene tuhi ki hopuoro kia kia vahevahe ratou ratou huru i roto i te iwi. whakakitea Analysis nga hua e whai ake nei:

1. Mō 40% i whakaaro e pā ana ki te tawhiti me te tere.
2. Kua noho hūhi mamae, me te 32% o whakaaro. amuamu kaitäkaro e pā ana ki te mamae witi, me te uaua puta.
3. Ko te toe 28% o te whakawa - aroturuki o te taiao. Kaitiaki mea e pā ana ki te taiao, huarere, me te tahi atu kaitäkaro.

Country rite ki te hua o te rangahau te mea te reira e kore tetahi o nga kaitiaki i mea hoatu ake tona hiahia. A puta reira i muri i 27-28 km omaoma. Tenei Ko tetahi o te kau hinengaro ina kua te kaipara ki te mahi ki tona rewera i roto. Na reira, tā tonu te hōtaka o te whakangungu mō te marathon te whakatakoto whāinga mō te iwi ka ū mai.

Hea ki te tīmata?

I te reira nga whakaaro: "A ki te tamata ahau ki te rere i te marathon" - kia whakahoki tonu te pātai: "? He aha te mea te reira" hākinakina reira he taimaha nui, na e hiahia ana koe ki te correlate katoa o nga āhuatanga mōrearea ki te whakaaro e tūmanakohia ana. Hoki ngaio tikanga kaitiaki marathon takoto i roto i te upooti'araa i te awhe tere. Hihiri hoki te runaruna kia ngā o te fafauraa ki te tu i te pikaunga, me kahore whara ki tae te mutu.

Teuteu mo te marathon mō tīmata tīmata i te iti rawa 3 marama i mua ki te whakataetae. Na reira, kia whakaturia koe he rā mo te iwi runaruna. He mea nui e kore ki te waihanga kākaá, me te kore e tatau i runga i te whai wāhitanga, ki te huri i te reira i roto i taua whakaritea te marathon muri te muri marama.

A, no te mohiotia te rā iwi te, hanga ake he mahere mārama ki te whakatutuki i tenei whāinga i roto i te km 42,195, tae atu ki ngā arowhai hauora, tikanga whakangungu, te rironga o te taputapu me te hanga o te kai.

Contraindications mo te marathon

• huangō arahau.
• mate Heart, mate mua o te pūnaha Cardiovascular (whakaeke ngakau, ki nga whiu, pēhanga toto tiketike).
• Diseases o te pūnaha tākihi.
• Diseases o te hononga iho.
• uaua tīponapona.

e tūtohu ana ki te whakapā atu i te rata ranei whānau täkuta ki te kia tino i reira he kore contraindications hoki haumaru, me te ki te ārai i ngā pānga kino ka taea.

pūeru

Pai noa ki te hoko kakahu, me hu mo te marathon, a kahore ki te aroaro o te whakataetae tūturu, ka kia rite i te iti rawa 3 marama ki te tirohia i te reira no te whakamarie, me te kaha i roto i te rāhui. No te mea rere 3:00 i roto i te hu kuiti - e kore te sensations tino ahuareka.

Na te faaineine no te haamata i te marathon ki te rironga o sneakers. e kore e kore whakaora i tenei wāhi, no te mea i roto i te "Tātai 1" taraiwa kore e pei i runga i nga mahere cheap me puhoi, a i roto i te hu iwi kia tīpakohia e whakanoho waewae. kia hanga tōkena, hate, tarau o rauemi waihanga. Ki te mea ka tangohia e te whakataetae wahi i te ra wera, e tangohia e te reira i tetahi atu me te pōtae. I roto i te meka, he maha nga toa hokohoko e hoko i te taputapu e tika ana mō ngā kaitiaki, me kua huaina - "Sports-marathon".

marama tuatahi

Teuteu mo te marathon i te wahanga e haamata ki hono ikuna'i te tawhiti en huarahi ki te 3-5 km. Ko, ki te kahore i roto i te kararehe 3 me te 5 marama ki te aroaro o te tīmatanga o te iwi, me te tangata e kore turanga tinana. I roto i te take i reira iti te whakangungu te, he reira pai ki te tīmata ki te 8-10 km ia wiki. E kahore he ahotea ki te tinana, kia wehea tenei tawhiti ki 5 nga ra, me te kore i rere i reira i runga i te wā. Ko te wiki tuarua o te whakangungu ko ki te hinga i te taua tēnei pukapuka, engari e kore e rima, engari wha ra.

Mai te hawhe tuarua o te marama tuatahi (3-4 wiki), ina te unu kē he tīmatanga ki te manawataki, tāpiri 1-2 km, me i kotahi ra o te whakangungu, me te toenga ki mawhiti te rua wiki mua i roto i te roa.

kia manawa "2-2". Ko e rua kaupae - kotahi manawa, me te reira, i roto i te rua ka whai ake, he launoa. I muri i ia wātū he whakahauanga totoro.

rua o nga marama

Hoki hihiri e hiahia ana koe ki te tatau i te tini o kiromita kua taukei kua hoki te marama tuatahi, ka mahara, mo te mea kei te mahia e te reira katoa ki te whakamatautauranga, ki te tīpoka i te oma i muri. whakatenatena hoki i te hiahia ki te āwhina i hipokina te tawhiti o ngā tuhinga, i roto i i haere mai i ngā rangitaki o kaitäkaro mātanga, me te matakitaki ana videozabegov iwi noa ki te reni tapaeraa i muri i te whakataetae e huhú, whakanui ratou wikitoria.

Ko te mau parau tumu o te whakangungu: māmālie me kēmu auau, kawenga o hihiko tinana o te marathoner heke mai.

I roto i te rua o te takanga marama he tika ki te tīmata ki te whakawhanake i te manawanui. e tūtohu ana ki te mahi i te whakaterenga i te aroaro o te mutu o ia a tawhio. Ranei, mo te tauira, rere 1 km tere toharite, me ka rite hohoro rite 3 meneti, ka - e haere ana tour o 200-300 mita. A pera huritaiāwhio hinga 10 km i nga ra e toru ngā wā i te wiki. Na whakaturia peka kotahi ra mo te iwi 13-15 km te roa.

toru o nga marama

Ko te atamira whakamutunga o te whakangungu ko e kotahi te wiki ko te kawenga 20-25 km. Ko te toe ra whakangungu te roa ara ko te 10-15 km. I tenei wāhi, te kaipara, whiwhi i te tetahi āhua, ka taea e tae 7 ra o akomanga. Ko te wiki i mua i te marathon kia ki te whakaiti i te kaha o te whakangungu.

Kei te matau te reira i te kawenga te mana me te huarahi mohio ki te whakangungu. Ki te reira te mea he mana'o o hūhi, he ongo o te mamae i roto i te hononga, whanoke me te tinana e kore e taea e hinga i te tawhiti whakaritea, e kore te mea e tika ana ki te faahepo i te reira. Me te reira i te huarahi takitahi. I muri whakangungu hoki te marathon i roto i te 3 marama - e kore te mea he mahere haapiiraa ao e he e tika ana ki tauhou katoa tenei. Mahalo, e rapu etahi iwi he īngoa roa.

arotautanga o te mana

He mea tika ki te whakarere i te whakangungu o inu kawhe-kei roto me ngā kai tiketike i roto i te pūmua. Ko te arotahi, ko te i runga i warowaihā i roto i te kai e kia taea e ka hanga ake 60% o te horomanga kai ra.

Ko te okotahi he kai mo te wiki i mua i te iwi. tūtohu hākinakina me'akai mo ki te wha ra hoatu ake warowaihā me te kai pūmua anake: waiu, tīhi, uma heihei, kiri egg, kaimoana. Otira i te mea e toru nga ra i te aroaro o tīmata te whakataetae uta warowaihā. I mutu tenei wāhi te whakangungu tinana mo te marathon, me uaua kiko, tīmata ate ki te whakaemi glycogen, i te mea tino tika te tinana i roto i te iwi mo te tawhiti roa. A, no te e mau tonu te kawenga warowaihā te tika ki te "toharite koura", ka e paerewa nga wahi, a kahore e whakanui i ki te tumanako ki te āwhina i te tinana ki te ake i runga i te pūngao e tika ana. Foods e kia taea i roto i te kai i te wa whakaara: pata, rīwai me te huawhenua.

Ahakoa i te wā o te whakangungu i te iwi roa, kia whakarongo ki o koutou tinana, me te ki te tāutu i ngā hua e tika ana mō te whakakī pūngao: karepe, nati, panana, āperekoti, aporo ranei tutaki pūngao.

tūtohutia E toru haora i mua i te iwi kei te ki te kai i te oatmeal ki honi tāmi ranei.

Ki te whakaaro ki te wai, i runga i te ara i roto i te iwi e kei 5 km ringihanga tūemi. e kore e taea e tino hoatu ake te whakakapinga inu i roto i te iwi, ina koa, ki te puritia te marathon e i roto i te raumati. Ka taea e koe te inu i te hawhe kapu katoa 2.5 km.

Winter hākinakina: retihuka marathon

Ki te i tuatahi tū Classic Marathon i 1896, tū te iwi ski nui-tere i roto i Noaue i 1767. I muri mai, ka mau i tenei hākinakina i runga i nga Finns, nga Swedes, me nga whenua o Central Europe. A mai 1924, ngā te ako i roto i te Olympics. Ko te roa o te iwi ara retihuka ara rerekē i 800 m ki te 50 km.

Ko tōna āhuatanga he retihuka ripeka-whenua. Ka taea te hinga Marathon mā te whakamahi i ngā tikanga o te kaupapa: te whakamahi i kāhua noa, me te puāwaitanga. Mai 1978, i reira te mea he Kotahitanga Worldloppet, i roto i 2015 kawea huihuia 20 te hororaa atea ski huri noa te ao ki te tawhiti o te iti rawa 50 km. Ratou te tangata e taea te whai wāhi, i te runaruna ki ngaio. Tenei Kotahitanga kua ona ake pūnaha ki te whakatenatena kaitäkaro i roto i uruwhenua retiwai whaiaro. uruwhenua Tapeke Worldloppet whakaputaina 16775, kaitäkaro i roto i te Kotahitanga - 13823.

Mai 2013 demino ski marathon (Russia) ko Worldloppet Association.

Ko te record-tei mau i roto i te Federation mō te wa 2014-2015 ko te Wīwī. patua ia 260 te hororaa atea.