Npaj rau ib tug marathon: kev kawm

Qhov kev pab cuam ntawm lub Olympic ua si nyob rau hauv 1896, supplemented nrog ib tug tshiab kev qhuab qhia - marathon khiav, uas yog tseem ceeb rau hnub no. deb ntev yog 40 km. Nws sports Athletics yog suav hais tias yog ntev thiab feem ntau grueling cov lwm cov kev ua si nyob rau hauv no. Overcoming xws li ib tug deb yog ib tug yooj yim kev sib tw rau lub cev, li ntawd ua ntej cov haiv neeg yuav tsum tau muaj ntev kev npaj rau lub marathon, uas muaj xws li tsis tsuas cov kev cob qhia tsoom fwv, tab sis kuj yog ib tug tshwj xeeb noj mov. Tam sim no, khiav ib marathon, tsis tas muaj xws li nyob rau hauv lub teb chaws pab neeg nyob rau hauv kis las, txhua txhua xyoo nws yog tau noj ib feem nyob rau hauv Moscow thiab txawm tau txais ib tug monetary nqi zog.

zaj dabneeg

Raws li ib tug dab neeg, Herodotus piav, nws yog lub npe hu hais tias nyob rau hauv lub deb 490 BC. e. yog sib ntaus sib tua ntawm Marathon ntawm lub Greeks thiab Pawxia. Thaum tus txheem rog yog tiav lawm, cov Greeks xa ib tug tub txib Pheidippides warrior thiab nrog lub zoo xov xwm rau Athens. Khiav txog 34 km, tus tub txib, hais tias qhov zoo xov xwm rau nws cov neeg, sab sab poob mus rau hauv av thiab tuag.

Ua ntej thawj Olympic ua si tau officially ntsuas thiab teev kom qhov kev ncua deb ntawm Marathon thiab Athens rau 34,5 km. Marathon kuj yog los mus kov yeej qhov kev ncua deb ntawm 40 km nyob rau hauv 1896. Tom qab lub ncaws pob kov yeej txawv sij hawm sib txawv deb npaum li cas, tab sis txij li thaum xyoo 1924 officially pib ua deb 42.195 km. Los ntawm txoj kev, tseem muaj caij duav saum npu marathons nrog tus khiav 50 km.

tsim nyog marathon twb muaj ua ntej thawj Olympic haiv neeg. Nyob rau hauv nws xub tuaj Charilaos Vasilakos uas coped nrog ib tug deb ntawm 3 chasa 18 min. Thaum kev sib tw raws li Spyridon Louis yeej, rhuav lub 40 km nyob rau hauv 2 teev 58 feeb, thaum nyob rau hauv lub tsim nyog puag ncig ntawm lub kis las tuaj nyob rau hauv tsib.

Yuav ua li cas tshwm sim nyob rau hauv lub cev?

Khiav ntawm xws li ib tug ntev deb yog ntxhov siab rau lub cev. Nws yuav tsum tau tsis tsuas lub cev kev kawm rau ib tug marathon, tab sis kuj puas siab puas ntsws. Txawm li cas los, Yog hais tias kov yeej tej kev thaiv no, cov ncaws pob yog qheb tshiab: cog qoob loo, yus tus kheej-kev tswj, muaj peev xwm los so kom txaus thaum lub sij hawm mus dhia thiab ceev.

Ncus thiab cov txheej txheem nyob rau hauv lub cev thaum lub sij hawm cov haiv neeg ntawm 42.195 km:

• Tsub kom cov pa noj.
• Ua endorphins, uas muab ib tug txiav txim zoo ntawm kev zoo siab thiab muaj lub peev xwm mus tau kom tsis txhob mob. Pib ntawm ntau lawm ntog rau hauv thawj kis deb (1-8 km).
• Thaum peb deb haiv neeg dhau rau 16km convulsions yuav tshwm sim me me.
• Tom qab kov yeej 28 km depleted zog reserves. Cov kis las pib xav tias powerless, thiab muaj ib tug lub siab xav mus muab up. Qhov no theem marathon hu ua "ntaus lub phab ntsa". Thaum no tus taw tes, dej yuav pab nrog rau qhov sib ntxiv ntawm qab zib.
• Tsis xis nyob nyob rau hauv cov pob qij txha tshwm tom qab txog 35 km. Qhov no yog tshwj xeeb tshaj yog noticeable thaum khiav ntawm ntxhib struts.
• Kom nyob rau hauv lub cev kub tshwm sim los ntawm cov kua tsis tau.

Tom qab cov haiv neeg nyob rau hauv tej kis las, txawm ib tug uas yog ib tug pre-kev cob qhia txoj kev npaj rau ib tug marathon, kev tsis muaj zog thiab kev mob nyob rau hauv cov nqaij, ob txhais ceg zoo li yuav ua, taug kev cov kev xav ntawm heaviness. Yuav kom restore lub cev yuav tsum tau mus rau replenish glycogen thiab lub normalization ntawm dej-ntsev tshuav nyiaj li cas.

Cwj pwm txawv thiab kev xav ntawm ib tug neeg khiav

Ib tug American tsab twb luam tawm txoj kev tshawb no pab pawg neeg ntawm zaum nyob rau hauv lub runners uas yog kev xav uas tshwm sim taus los ntawm lawv thaum lub sij hawm txoj kev kawm. Thaum kaum ncaws pob consolidated daim kab xev recorders nrog microphones kom lawv qhia lawv cov mob thaum lub sij hawm cov haiv neeg. Analysis pom qhov nram qab no tau:

1. Hais txog 40% tau xav txog qhov kev ncua deb thiab ceev.
2. Mob thiab tsis xis nyob tau nyob 32% ntawm txoj kev xav. Ncaws pob complained txog lub qho pob kws thiab mob mob.
3. Qhov seem 28% ntawm doom - xyuas ntawm qhov chaw. Runners hais txog xwm, huab cua thiab lwm yam ncaws pob.

Lub teb chaws raws li ib tug tshwm sim ntawm kev tshawb fawb nws nkawd hais tias tsis muaj ntawm cov runners tsis tau hais tias muab tau nws cov muaj siab. Thiab nws tshwm sim tom qab 27-28 km jogging. Qhov no yog ib tug ntawm cov puas siab puas ntsws caij thaum cov neeg ncaws kab taub muaj kam nrog nws puab dab. Yog li ntawd, qhov kev pab cuam kev cob qhia rau ib tug marathon ib txwm yuav teem hom phiaj rau lub yavtom ntej haiv neeg.

Pib qhov twg?

Thaum muaj kev xav: "Thiab yog hais tias kuv sim khiav ib marathon" - yuav tsum tam sim ntawd teb rau lo lus nug: "Yuav ua li cas yog nws?" Nws sports ib tug hnyav txaus, yog li ntawd koj yuav tsum correlate tag nrho cov uas muaj feem yuav yam nrog rau cov npaj lub hom phiaj. Rau kev runners marathon ntsiab lus dag nyob rau hauv kov yeej cov kev ceev ntau yam. Sab rau lub amateur yuav tsum muaj xws li ib tug kev cog rau withstand loads thiab tsis muaj kev raug mob mus cuag lub finish.

Npaj rau ib tug marathon rau beginners pib tsawg kawg yog 3 lub hlis ua ntej qhov kev sib txeeb. Yog li ntawd, koj yuav tsum tau teem ib hnub rau lub amateur haiv neeg. Nws yog ib qho tseem ceeb tsis txhob tsim cov illusions xwb thiab tsis suav rau kev koom tes los, yog hais tias nws hloov tawm hais tias tom ntej no marathon yog teem lub hlis tom ntej.

Thaum cov haiv neeg hnub no yog paub tias, nws yuav ua ib tug ntshiab lub tswv yim los ua tau lub hom phiaj no nyob rau hauv lub 42,195 km, nrog rau kev noj qab nyob cov tshev mis, kev kawm tsoom fwv, lub tshaaj ntawm cov khoom thiab cov kev siv ntawm cov khoom noj.

Contraindications rau ib tug marathon

• Bronchial hawb pob.
• Kab mob plawv, yav tas los mob ntawm cov hlab plawv system (lub plawv tawm tsam, cwj nrag, ntshav siab).
• Kab mob ntawm cov raum system.
• Kab mob ntawm cov pob qij txha.
• Varicose veins.

Muaj kev nyab xeeb thiab tiv thaiv kom txhob tau tsis zoo los nws yog pom zoo kom hu rau ib tug kws kho mob los sis tsev neeg tus kws kho mob kom paub tseeb tias yog tsis muaj contraindications.

ib pab tub rog

Zoo cia li mus yuav cov khaub ncaws thiab khau rau cov marathon, thiab tsis tau ua ntej lub sij sib txeeb, raws li yuav tsum muaj tsawg kawg 3 lub hlis mus xyuas nws rau kev nplij siab thiab lub zog nyob rau hauv cia. Vim hais tias khiav 3:00 nyob rau hauv ib tug nqaim khau - tsis tus tshaj plaws qab ntxiag ncus.

Yog li ntawd npaj rau ib tug marathon pib nrog cov nrhiav tau ntawm khau ntaub. Tsis saving ntawm no taw tes yuav tsum tsis txhob yuav, vim hais tias nyob rau hauv lub "Formula 1" tsav tsheb tsis tsav nyob rau lub pheej yig thiab qeeb maps, thiab nyob rau hauv cov haiv neeg nkawm khau yuav tsum tau xaiv los ntawm qhov chaw ko taw. Thom khwm, ris, tsho yuav tsum tau ua los ntawm cov khoom cua khoom. Yog hais tias lub contest yuav coj qhov chaw nyob rau ib tug kub hnub, nws yuav siv sij hawm lwm thiab cap. Nyob rau hauv qhov tseeb, muaj ntau yam tshwj xeeb khw uas muag cov tsim nyog cov khoom rau runners, thiab yog hu ua - "Cov kev ua si-marathon".

thawj lub hlis

Npaj rau ib tug marathon los ntawm kos pib kov yeej tej kev qhov kev ncua deb en txoj kev mus rau 3-5 km. Uas yog, yog hais tias tsis nyob rau hauv Tshuag 3 thiab 5 lub hlis ua ntej qhov pib ntawm cov haiv neeg, thiab tus txiv neej muaj tsis muaj lub cev puag. Nyob rau hauv lub rooj plaub uas cov kev cob qhia yog tas, nws yog zoo dua mus pib nrog ib tug 8-10 km ib lub lim tiam. Uas muaj tsis muaj kev nyuaj siab rau lub cev, qhov no deb yuav tsum tau muab faib mus rau hauv 5 hnub thiab nws tsis tau khiav rau lub sij hawm. Qhov thib ob lub lim tiam ntawm cov kev kawm yog los kov yeej tej yam nqi tab sis tsis tau muaj tsib, tab sis tau plaub hnub.

Txij li thaum lub thib ob ib nrab ntawm cov thawj lub hlis (3-4 lub lim tiam), thaum ib tug beginner yog twb twv mus rau hauv lub atherosclerosis, ntxiv 1-2 km, thiab nyob rau hauv ib hnub ntawm txoj kev kawm, thiab tus so tau txoj kev li ib txwm ob lub lis piam nyob rau hauv ntev.

Ua tsis taus pa yuav tsum "2-2". Qhov ntawd yog ob kauj ruam - ib tug ua tsis taus pa thiab ces, thaum lub sij hawm tom ntej no ob kauj ruam, ib tug exhalation. Tom qab txhua tus kev sib kho yog yuav tsum tau ncab.

thib ob hlis

Rau txug koj yuav tsum suav yuav ua li cas muaj ntau yam kilometers twb mastered rau thawj lub hlis, thiab nco ntsoov, rau li cas nws tag nrho cov ua raug kev sim siab mus hla lub tom ntej no mus dhia. Hais kom lub siab xav mus pab them ib tug deb ntawm cov khoom, blogs ntawm tej ncaws pob thiab saib videozabegov nyob rau hauv uas zoo tib yam neeg tuaj mus rau ntawm finish line tom qab ib tug grueling sib txeeb, kev zoo siab lawv yeej.

Cov yooj yim hauv paus ntsiab lus ntawm txoj kev kawm: tsis tu ncua, gradual thiab match loads ntawm lub cev ntawv ntawm lub neej yav tom ntej marathoner.

Nyob rau hauv lub thib ob hlis ntawm kev npaj yog tsim nyog los pib los tsim endurance. Nws yog pom zoo kom ua lub acceleration ua ntej lub finish ntawm txhua round. Los yog, rau piv txwv, 1 km khiav nqi nruab nrab, thiab ces kom sai li sai 3 feeb, ces - mus taug kev ncig ntawm 200-300 meters. Thiab yog li ntawd cyclical kov yeej 10 km txhua txhua hnub peb zaug ib lub lim tiam. Thiab muaj ib hnub teem cia tseg rau cov haiv neeg 13-15 km ntev.

peb lub hlis

Qhov kawg theem ntawm kev cob qhia yog hais tias ib zaug ib lub lim tiam rau hauv lub load yog 20-25 km. Qhov seem kev kawm hnub txoj kev ntev yog 10-15 km. Thaum no tus taw tes, lub ua kis las, nkag mus rau hauv ib tug tej yam zoo, yuav ncav cuag 7 hnub ntawm cov chav kawm ntawv. Lub lim tiam ua ntej lub marathon yuav tsum mus rau txo cov kev siv ntawm cov kev kawm.

Nws yog to taub lub hwj chim load thiab meej pem mus kom ze rau txoj kev kawm. Yog hais tias muaj yog ib tug zoo nkaus li tsis xis nyob, ib tug zoo nkaus li mob nyob rau hauv cov pob qij txha, kiv taub hau thiab lub cev yuav kov tsis yeej teem deb, nws tsis yog tsim nyog los yuam kom nws. Nws yuav tsum tau ib tug neeg mus kom ze. Tom qab kev kawm rau ib tug marathon nyob rau hauv 3 lub hlis - qhov no yog tsis yog ib tug universal zaj lus qhia uas yog tsim rau tag nrho cov neeg tuaj tshiab. Tej zaum, ib txhia neeg yuav tsum tau ib tug ntev workout.

optimization ntawm lub hwj chim

Nws yog tsim nyog los tso tseg txoj kev kawm ntawm caffeine-muaj dej haus thiab zaub mov muaj nyob rau hauv protein. Lub homphiaj yog rau carbohydrates nyob rau hauv kev noj haus uas yuav tsum tau them thiab ua li 60% ntawm cov hnub noj kom tsawg.

Qhov kos yog zaub mov rau cov lim tiam ua ntej cov haiv neeg. Cov kev ua si nutritionists kom plaub hnub los muab up carbohydrates thiab noj xwb cov nqaijrog: mis nyuj, cheese, nqaij qaib mis, qe dawb, nqaij ntses nyoo. Tab sis thaum muaj peb hnub ua ntej qhov kev sib txeeb pib carbohydrate chaw thau khoom. Thaum no tus taw tes xaus rau lub cev cov kev kawm rau ib tug marathon, thiab tej nqaij, daim siab pib noog glycogen, uas yog tsis tshua muaj tsim nyog rau hauv lub cev thaum lub sij hawm cov haiv neeg rau ib ntev lub deb. Thaum lub carbohydrate load yuav tsum khaws cov cai mus rau lub "golden mean", thaum lub feem yog standard thiab yuav tsis nce rau qhov kev cia siab rau pab rau lub cev kom Tshuag li on qhov tsim nyog ua lub zog. Khoom noj uas yuav tsum tau them nyob rau hauv cov khoom noj ntawm cov khau raj lub sij hawm: cereals, qos yaj ywm thiab zaub.

Txawm nyob rau theem ntawm kev kawm ntawm ntev haiv neeg yuav tsum mloog koj lub cev thiab kom paub tias khoom haum rau lub zog replenishment: raisins, neeg rau, txiv tsawb, apricots, apples los yog lub zog tuav.

Peb teev ua ntej cov haiv neeg yog pom zoo kom noj cov oatmeal nrog koj niam los yog jam.

Nrog hais txog dej, nyob rau hauv txoj kev los ntawm cov haiv neeg yog nyob 5 km haus yam khoom. kiag li muab tsis tau li lub kua hloov thaum lub sij hawm cov haiv neeg, tshwj xeeb tshaj yog yog hais tias tus marathon yog muaj nyob rau hauv lub caij ntuj sov. Koj muaj peev xwm haus dej haus ib nrab khob txhua txhua 2.5 km.

Lub caij ntuj no cov kev ua si: skiing marathon

Yog hais tias Classic Marathon twb xub muaj nyob rau hauv 1896, lub high-ceev caij duav saum npu haiv neeg twb muaj nyob rau hauv Norway nyob rau hauv 1767. Tom qab ntawd, qhov no kev ua si nawv coj tshaj lub Finns, lub Swedes, thiab lub teb chaws ntawm Central teb chaws Europe. Thiab txij li thaum xyoo 1924, cov kev qhuab qhia muaj nyob rau hauv lub Olympics. Qhov ntev ntawm txoj kev khiav caij duav saum npu haiv neeg mas nws txawv ntawm 800 m rau 50 km.

Nws cov nta yog tus ntoo khaub lig-lub teb chaws skiing. Marathon yuav kov yeej los ntawm kev siv ntau yam kev kawm ntawm lub zog: siv dawb thiab classical style. Txij li thaum 1978, muaj ib tug federation Worldloppet, uas nyob rau hauv 2015 coj ua ke 20 caij duav saum npu marathons nyob ib ncig ntawm lub ntiaj teb no nrog ib tug deb ntawm yam tsawg 50 km. Lawv Leej twg los yeej koom tau, los ntawm pib xyaum ua kom muaj kev. Qhov no federation nws muaj nws tus kheej kom los txhawb tau ncaws pob los ntawm tus kheej skier passport. Tag nrho cov Worldloppet passports muab 16775, ncaws pob nyob rau hauv lub federation - 13823.

Txij li thaum 2013 demino caij duav saum npu marathon (Russia) yog Worldloppet Association.

Cov ntaub ntawv-yas dhos nyob rau hauv lub Federation rau lub caij 2014-2015 yog lub Frenchman. Nws tau kov yeej 260 marathons.