Tsela e Molemo ka ho Fetisisa Bakeng sa Liaparo Tsa Hao Tsa Maru
E 'ngoe ea lipotso tse tloaelehileng tsa marathon li matha li botsa matsatsing a lebisang peisong ea tsona e kholo ke, "Na ke lokela ho apara lieta tse ncha tsa marathon?"
Lieta tsa hao tsa letsatsi tsa morabe li hloka lihora tse 'maloa ho tsona ho e-na le hore li be ncha. U tla hloka ho rera esale pele ho ba le para e 'nile ea apara ka nako ea nako e telele ea koetliso empa e ntse e le e ncha ea marathon.
U lokela ho apara lieta tsa letsatsi tsa morabe oa hao ka nako e le 'ngoe kapa ho feta nako e ngata ea koetliso e le hore u tsebe hore na ho na le li-quirks tse tla u fa libaka tse chesang kapa marabele.
Kaha u ntse u koetliselitse marathon, mohlomong u se u ntse u tseba hore ha ua lokela ho matha lieta, lieta tse tsofetseng tse tsofetseng. Ha u ntse u koetlisoa, u lokela ho nkela lieta tsa hao tse ncha ho tloha lik'hilomithara tse 300 ho isa ho tse 400. Ha u li apara, li lahleheloa ke bokhoni ba tsona ba ho khomarela, 'me li ka' na tsa khathala kapele pele u bona liphetoho maemong a likhahla kapa likoti.
Apara Lieta ka Makhetlo a 40 ho ea ho a 50 ho Tsona bakeng sa Marathon
Ha e amana le peiso ea hao ea sebele, hase maikutlo a matle ho matha lieta tsa khale kapa tse ncha. U lokela ho apara lieta tse nang le lik'hilomithara tse ka bang 40 ho isa ho tse 50 ho tsona, ka hona li sa ntse li e-na le boholo ba tsona tse ka morao. Leha ho le joalo, ba hloka lik'hilomithara tse ngata hobane bonyane thuto e nyenyane e le 'ngoe e bontšitse hore lieta tse ncha ha lia fetoha, li hloka ho phomola hanyenyane.
Kahoo, o ka reka lieta tse ncha tsa lieta tse ka bang libeke tse tharo pele ho morabe oa hao 'me u etsa likhahla tse' maloa tse khutšoanyane 'me e mong a li qeta nako e telele. Haeba boemo bona bo e-na le bothata bo itseng 'me bo hloka ho khutlisetsoa, u batla ho ithaopela nako e lekaneng ea ho li chencha le ho leka ka bobeli ka bobeli.
Haeba u thabile ka lieta tse ts'oaretsoeng ha u ntse u koetlisoa, fumana tse ling tse tšoanang bakeng sa marathon ea hau. Ha ho na lebaka la ho fetola ntho leha e le efe kapa ho leka ntho e ncha ha u le haufi le letsatsi la hao la morabe. Khomarela keletso e tloaelehileng ea marathon ea "Ha ho letho le lecha ka letsatsi la morabe."
Na Nka apara Peiso ea Ka Lieta Bosiu Letsatsing Pele?
Ho apara lieta tsa hao tsa marathon ka letsatsi pele marathon ea hau e bolela hore ba ke ke ba ba le nako ea ho teteka pele pele ho morabe oa hau. Leka ho apara lieta tse fapaneng tsa lieta kapa lieta tse ntle haholo ha u ntse u potoloha kapa u ntse u qeta letsatsi pele ho marathon ea hau.
Lieta life tseo u ka li kenyang marathon
Haeba u e-ea marathon, sena se bolela ho tlisa lieta tse fetang tse peli. Haeba u batla ho paka ka bonolo bakeng sa maeto a moea, apara lieta tsa hao tse seng tsa morabe 'me u tlise lieta tsa hao tsa morabe ka har'a mokotla oa hau. Ho kotsi ho jara lieta tsa morabe oa lithōle. Ha e le hantle, lipapali tse ling tsa marathon li pata liaparo tsa letsatsi tsa bona ka letsatsi la tsona ho e-na le hore li khelohe.
Haeba ho hong ho etsahala lieta tsa hau tsa morabe, tse kang mokotla o lahliloeng, u tla sireletseha ka ho fetisisa haeba u apara liaparo tsa hao tse peli tsa boleng bo botle 'me u ka li bapala. Haeba boemo bo bobe ka ho fetisisa bo etsahala mme o tlameha ho reka lieta tse ncha moo u eang teng, reka mohlala o tšoanang oo u ithutileng oona ho tloha ha o lekile.
Tsamaea ho bona ka letsatsi le le leng pele ho marathone ho thusa ho ba senya.
Lisebelisoa:
Taunton JE, Ryan MB, Clement DB, DC McKenzie, Lloyd-Smith DR, Zumbo BD. "Motho ea batlang ho ithuta likotsi tse mpe: Vancouver Sun Run" In Training "litleliniking." Br J Sports Med. 2003 Jun; 37 (3): 239-44.
Rethnam U, Makwana N. "Na u se u tsoetse lieta tsa botlalo maotong a hao? Thuto ea pedobarographic." BMC Res Notes. 2011 Aug 24; 4: 307. efe: 10.1186 / 1756-0500-4-307.