E hoomakaukau ana no ka marathon: aʻo polokalamu

I ka polokalamu o ka nâ Pâʻani 'Olumepika i ka 1896, inā me ka hou ka hoʻopaʻi - marathon holo, i mea nō pili a hiki i kēia lā. mamao lōʻihi ua 40 ei. Ua haʻuki hana pāʻani Ua noʻonoʻo pono i ka loihi a me ka loa grueling i waena o nā haʻuki i loko o kēia waeʻano. Lanakila ia o ka loihi o ka pilikia hakaka no ke kino, no laila, ma mua o ka lahui e e paa loa ko lakou hoomakaukau ana no ka marathon, i komo ole wale i ke aʻo? Eia, akā, i ke kupaianaha meaʻai. Ano, e holo i ka marathon,ʻaʻole pono iloko ma ke aupuni Amelika Huipû i ka hana pāʻani, nā makahiki ia mea hiki ke komo 'ana i loko o Moscow, a hiki i ka loaa koi pohō a uku.

moʻolelo

E like me kekahi kaʻao, Herodotus hōʻike, ka mea, ua ike ia i loko o ka mamao 490 BC. e ka. i ke kaua o Marathon ma waena o nā Helene, a me ka poʻe Peresia. A hiki i ke kue kaua ua paʻa, me ka Helene i hoouna mai heʻelele Pheidippides koa, a me ka olelo maikai i Atenai. E holo mai ana ma kahi o 34 ei, i ka elele, i ka olelo maikai i kona poe kanaka i ka i ana, ka ho'āʻo 'hina iho la ma ka lepo, a make iho la.

Ma mua o ka mea mua nâ Pâʻani 'Olumepika i kauoha aku ana a me ka hoʻopaʻa pepa paʻi kiʻi i ka mamao ma waena o Marathon a me Athens i 34,5 ei. Marathon kekahi mea e lanakila i ka mamao o 40 ei i ka 1896. Ma hope o ka 'âlapa lanakila ma kekahi mau manawa okoa mamao, akā, mai 1924 kauoha aku, hoomaka ae la e e loihi 42.195 ei. Ma ke alanui, he mea no hoi Ski marathons me ka Track 50 ei.

Ua paʻa qualifying marathon mua o ka mua nâ heihei. Ma ka mea mua i hele mai Charilaos Vasilakos i Makuakane me ka mamao o 3 chasa 18 min. Ma Competition like Spyridon Louis lanakila, ka uhaʻiʻana i ka 40 ei i loko o 2 hora 58 minuke, oiai ma ka qualifying puni o ka 'âlapa i hele mai ma ka lima.

He aha ka hana i loko o ke kino?

E holo mai ana ma ia i ka mamao loa o stressful no ke kino. Ua pono ole wale physical aʻo no ka marathon, akā, i manaʻoʻike. Eia naʻe, inā lanakila mau o ke'ākeʻakeʻa mai, na 'âlapa i hou pōmaikaʻi: paulele ana, ka pakiko, i ka hiki e hoʻonānea i ka holo a me ka māmā.

Ka waiʻona ma ke a me keʻano o ka hanaʻana i loko o ke kino i ka heihei ma 42.195 ei:

• Maoli ka oxygen hokii.
• Produces endorphins, a haawi aku i ka pono o ka pomaikai, a i ka hiki i ka ho'ēmi i ka eha. Ka hoʻomaka 'ana o? Iecaianoaaiiuo e kau mai maluna o ka mua nahā i mamao (1-8 km).
• A hiki i ke kolu o ka mamao lāhui kanaka hala i 16km convulsions e ikea uuku.
• Ma hope o lanakila 28 ei depleted ikehu me ke koe. Ka 'âlapa hoʻomaka e haha powerless, a he mea i makemake i ka haawi mai. Kēia kahua marathon i kapaia "ku i ka pa". Ma keia wahi, e kokua i ka wai me ka hou o ke kō.
• Discomfort ma na ami akaka ma hope ma kahi o 35 ei. He mea oi loa aku hoi kekahi 'ka wā e holo ana ma hoʻonaninani'āina.
• E hoomahuahua oe i loko o ke kino mahana, kena ae la ia e loli me keia poho.

Ma hope o ka lāhui i loko o kekahi 'âlapa, i kekahi mea i ka mālama'-aʻo papahana no ka marathon, nui nawaliwali a me kaʻeha ma nā nāʻiʻo, i nā wāwae he e alakaʻi, e hele ana i ka manao o ke kaumaha. i ke kino o ka pono, e hoopiha i glycogen a me ka normalization o ka wai-moana koena e hoihoi.

Emotions a me ka manaʻo o ke kukini

An Amelika Edition Ua paʻiʻia study pae o kānakaʻepekema ma luna o nāʻelele o ka manao i kupu mai ia i aʻo. Ma he umi 'âlapa hoʻohui a hoʻopaʻa leki recorders me microphones no laila, i ka mea, i kaʻana like i ko lakou ano ma ka heihei. Ka Ikepili hōʻike i nā kēia hopena:

1. About 40% i manao e pili ana i ka mamao a me ka māmā.
2. Pain a me ka discomfort ua nohoia 32% o ka manaʻo. ohumu 'âlapa e pili ana i ka ka pukaʻana palaoa a me ka Muscle eha.
3. Ke koe 28% o ana nou - ka mālamaʻana o ke kaiapuni. Kukini olelo e pili ana i ke ano maoli, ka ino a me nā 'âlapa.

Aupuni me ka hopena o ka noiʻi mea nani i kekahi o na kukini i i olelo aku i kona makemake. A ia ia lŘlŘ ma hope o 27-28 ei jogging. 'O kēia kekahi o nā manaʻoʻike manawa ka wā o ka' âlapa mea e hana mai me kona loko daimonio. No laila, i ka polokalamu o ke aʻo no ka marathon mau komo ai ka holo ana Pahuhopu no ka mai ana mai heihei.

Where e hoʻomaka?

Wā, he mau manaʻo: "A ina au e ho'āʻo i ka holo i ka marathon" - e koke pane i ka nīnau: "? He aha ka mea" Ua haʻuki He kaumaha lawa, no laila, e pono e correlate a pau o ke kamepiula kumumea me ka Manao iho la ia mea. No ka 'oihana kukini marathon ano a moe i ka lanakila o ka māmā laulā. Ways no ka anal e komo i ka hoʻokô 'e ku i ka wahie, a me ka hewa e hiki ke hoʻopau.

E hoomakaukau ana no ka marathon no beginners hoomaka ma ka liʻiliʻi loa 3 mahina mamua i ka Competition. No laila, 'oe e hoonoho i kekahi lā no ka aeoaeuneiai o kēia lāhui kanaka. Ia mea nui,ʻaʻole e hana illusions a mai e helu i ke komo 'ana, ina e huli mai i ua hoʻopaʻa' ka mea e hiki mai ana marathon aʻe mahina.

I ka wā o ka lāhui lā uaʻikeʻia, e kükulu i ka ike kumumanao e hoʻokō i kēia pahuhopu ma ka 42,195 ei, me ola loaʻa, e kaha, nooaai? Eia, ka āpana o ka ipu, a me ka hana ana o ka meaʻai.

Contraindications no ka marathon

• Bronchial asthma.
• Heart maʻi, i hala illnesses o ka mea'ōnaehana mānowai koko'ōnaehana (naau ino,ʻo Kūhiō, kiʻekiʻe ke koko,).
• Maʻi o kaʻaʻa puʻuwai nenoaiu.
• Maʻi o na ami.
• Varicose aa koko.

No ka maluhia a me ka ole i hiki hopena maikaʻi 'ole ka mea, ua pono i ka leka uila i ka lapaau a me ka ohana kauka e eʻoiaʻiʻo nōʻoe,ʻaʻohe contraindications.

lol;

E aho wale e kūʻai lole a me ke kamaa ole no ka marathon, aʻaʻole ma mua o ka maoli Competition, like e ia ma ka liʻiliʻi 3 mahina, e nānā ia no ka oluolu a me ka ikaika i loko o ke koe nō. No ka mea, holo 3:00 ma ka puali ololi mau kamaa, - i ka loa maikaʻi ka waiʻona ma ke.

No laila, e hoomakaukau no ka helu kuhi puke i marathon me ka āpana o sneakers. No olaʻi ma keia wahi e ole e, no ka mea, i loko o ka "haʻilula 1" O Keaukaha mai i kipaku aku i na palapala nike a me ka lohi, a ma ka lāhui kāmaʻa e e koho ma ka napoo ana wāwae. Kī, ai pālule, lole wāwae e e i ka kemikala mea. Inā ka hoʻokūkū, e lawe wahi ma luna o ka wela o ka lā, ka mea e lawe i kekahi a me ka chap. I ka mea, he nui loa hana kūikawā pōʻeleʻele loa e kuai i ka pono lako a pan no ka mama loa, a ua kapaʻia - "Sports-marathon".

mua o ka malama

E hoomakaukau ana no ka marathon mai kūikawā hoʻomaka me ka lanakila i ka mamao em ala i 3-5 ei. Ia mea, ināʻaʻole i loko o ke kumukūʻai 3 a me 5 mahina ma mua o ka hoʻomaka 'ana o ka lāhui, a me ke kanakaʻaʻohe physical kumu. Ma ka hihia ma ke aʻo ua kaupalena ', e mea maikaʻi, e hoʻomaka me ka 8-10 ei no hebedoma. I ka mea, aohe stress i ke kino, ua mamao E e mahele ia i loko o 5 mau lā, a ia i holo ma ka manawa. Ka hebedoma lua o ke aʻo mea e lanakila i ka ia holo kaʻa kālā akā,ʻaʻole elima, akā, lāʻehā.

Mai ka lua o ka hapalua o ka malama mua (3-4 hebedoma), i ka wa a ka mea hoʻomaka ua ua unuhi i loko o ka pāpana, hui aku 1-2 ei, a i kekahi lā o ke aʻo, a me ke koena i pakele ai i ka mau mau pule ka lōʻihi.

Hanu E e "2-2". I mea mauʻanuʻu - hoʻokahi hanu, a laila, iloko o na ia mau anuu, he exhalation. Ma hope o kēlā me kēia kau ahaolelo mea OAXA hohola ana.

lua o ka malama

No ka ways oe pono e helu i na kilomika i E ke Kumu, ua no ka malama mua, a me ka hoomanao, no ka mea ka mea, Ka hana a pau me ka hoʻowalewale, e skip i ka aʻe holo. I paipai i ka makemake e kōkua uhi i ka mamao o ka 'atikala, Nā hualoaʻa memo o ka hoao ana i ka' âlapa, a kiai videozabegov ma i ano o kanaka i hele mai i ka hoʻopau laina ma hope o ka grueling Competition, hauʻoli o ko lakou lanakila.

Ka walaʻauʻana me nā loina o ke aʻo: regular, gradual a me ka ÷ ń wahie, o physical ka mākaukau o ka wā e hiki mai marathoner.

I ka lua o ka malama o ka la hoomalolo mea pono e hoʻomaka e hoʻomōhala ke ahonui. ? Aeiiaiaiaaia e hana i ka hoʻonui mua o ka hoʻopau o kēlā me kēia poepoe. A i 'ole, no ka laʻana, 1 ei holo awelika ana, a laila, e like me ka wikiwiki i 3 minuke, alaila, - e hele huakaʻi o 200-300 mika. A no laila, cyclical lanakila 10 km kela lā,ʻekolu manawa i ka pule. A me ka lā hoʻokahi waiho ia no ka lāhui 13-15 ei loa.

kolu o ka malama

Ka hope kahua o ka aʻo mea i hookahi o ka hebedoma i ka haawe ua 20-25 ei. Ke koe lā aʻo i ke alanui lōʻihi o 10-15 ei. Ma keia wahi, i ka 'âlapa, ho onui ana i kekahi kinona, ke hiki 7 lā o nā papa. I ka hebedoma mua o ka marathon e ia, e emi ka nui o ke aʻo.

Ua ua maopopo i ka mana e haawe a me ka manao kokoke i ke aʻo. Inā he mea i ka manao o ka discomfort, he manao o kaʻeha i loko o na ami, pōniuniu a me ka kino hiki ole maluna o ka mamao hoʻopaʻa ', ia mea,ʻaʻole e pono i ka puʻe wale mai ia. Inā ua nele he kanaka hiki mai. Ma hope o nooaai? No ka marathon i loko o 3 malama - kēia mea,ʻaʻole he ao haʻawina kumumanao i ka mea pono i nā malihini,. Paha, kekahi kanaka e noi mai ana i ka hou workout.

kaʻoi loa o ka mana

He pono, e haʻalele i ke aʻo o ka caffeine-i loaʻa nā mea inu, aʻai kiʻekiʻe ma ka kumuʻiʻo. Ka pulakaumaka mea ma luna o carbohydrates i loko o kaʻai i e lanakila, a e i 60% o ka i kela la aiʻai ana.

Ke koe o ka ai no ka hebedoma mua o ka heihei. Sports nutritionists paipai aku i eha mau lā, e haawi aku i carbohydrates, aʻai wale nō nā polokina: ka waiū, me ka waiū, moa umauma, hua manu 'oiaʻiʻo ma loko, MeaʻAi O Ke Kai. Akā, i ka wa he mea ekolu lā ma mua o ka Competition kaʻina kānāwai carbohydrate hoʻouka. Ma keia wahi welau a ka physical aʻo no ka marathon, a me ka Muscle'aʻaʻa, ake hoʻomaka e loaa glycogen, i mea loa e pono ai ke kino iloko o ka heihei no ka loihi loa. I ka wā o ka carbohydrate haawe ana e noho ma ka pono a hiki i ka "gula O ia hoʻi,", ka wā o nā haʻawina e maʻamau a me ka mai ole hoʻonui me ka manaolana, e kōkua i ke kino, e pua paha i ma ka pono ikehu. Fashion i e lanakila i kaʻai i kīpaku manawa: kiliala, uala a me kaʻai iā.

A hiki ma ke kahua o ke aʻo ma lōʻihi lāhui kanaka e hoolohe i kou kino, a me ke kuhikuhi i nā huahana kupono no ka ikehu replenishment: waina maloʻo, ai hua pisetakia, ka maia, apricots, na ohia a me ka ikehu mau kaola.

Ekolu hola ma mua o ka lāhui ua waiho i ka ai i ka oatmeal me ka meli a me ka Jam.

Me ka pili ana i ka wai, ma ke ala ma ka heihei i 5 km inu 'ikamu ke aupuni'. loa hiki ole e haawi mai i ka loli hope oiai ka heihei, loa ina ka marathon ua paʻa i loko o ke kauwela. Oe ke inu i ka hapalua kīʻaha kela 2,5 ei.

Winter haʻuki: iaoeo e marathon

Inā Classic Marathon i paʻa mua i loko o 1896, i paʻa i ka kiʻekiʻe-māmā Ski o kēia lāhui kanaka i loko o Norway i ka 1767. Ma hope, ua sport i luna o ka Finns, ka Swedes, a me na aina o Central Eulopa. A mai 1924, i ka hahau pū i loko o ka 'Olumepika. Ka lōʻihi o ka Track Ski apau ia loli aʻe mai ka 800 m + i 50 ei.

Kona hiʻona i keʻa-aupuni iaoeo e. Marathon hiki ke lanakila ma ka hoʻohana 'ana i kūpono likeʻole o ka neʻe: ka hoʻohana noa a me ka panina kaila. Mai ka makahiki 1978, aia no he Hui Worldloppet, a i ka 2015 i lawe mai i 20 Ski marathons a puni ka honua me ka loihi o ka ma ka liʻiliʻi 50 ei. Ka mea, O ka mea hiki ke komo, mai aeoaeuneiai i ka 'oihana. Keia Hui i kona iho'ōnaehana e paipai 'âlapa ma hoʻopilikino skier palapala holo'āina'ē. Total Worldloppet passports hoopuka 16775, 'âlapa ma ka Hui - 13823.

Mai ka 2013 demino Ski marathon (Rusia) o Worldloppet Ahahui.

Ka mooolelo-paa i loko o ka Hui no ka wa 2014-2015 o ka Farani. He lanakila 260 marathons.