Little cool has something to say: The marathon is no longer than the average long-distance running. This is the time to exercise one's super stamina. Come and look at the notes before and after Happy Valley today
1, before the game diet:
(1) If the game starts at 8 am, you must eat easy-to-digest breakfast, bread, fresh milk, etc. before 7 o'clock. It can also be set according to the match time, but it must be finished 1 hour before the game.
(2) 30 minutes before the game to drink some of the high concentration of glucose water, glucose is a single sugar can be quickly digested and absorbed directly in muscle muscle glycogen, muscle glycogen is the source of energy. Do not drink other beverages. Drink thirsty white water. Do not eat any food within 30 minutes before the game. Remember!!
(3) You must not eat sweets such as chocolate on the day of the competition. When you eat the game, the sticks will stick.
(4) Gastric emptying time: Solid food for 1 hour and liquid for 30 minutes. Before sports or competitions, athletes should maintain good sleep and physical savings. Before the game, they should control excessive diet and drinking, and not drink alcohol.
2, check the body before the game, the following conditions are not suitable to participate in the game:
(1) There are latent diseases, and these diseases are mainly cardiovascular and cerebrovascular diseases.
(2) Diabetic patients with hyperglycemia or hypoglycemia.
(3) Mild activities include chest tightness, headache, dizziness and other symptoms.
(4) People who do not exercise regularly will have sports injuries if the exercise suddenly exceeds the normal load and causes excessive exercise stress.
3, do a good job pre-competition activities:
(1) Prepare for basic items before participating in the marathon:
a. Prepare a pair of shoes that have been used for more than one year. Why should you prepare a pair of old shoes? Because wearing new shoes will make your feet blistering.
b, to prepare a pair of slightly thicker cotton socks, running on the road will inevitably have a small sand into the shoes, slightly thicker socks to prevent the foot from the sand so that the foot blisters.
c. Prepare a thin sports shorts. Never wear ordinary trousers, because non-running sports can easily cause the skin of our legs to wear.
d. Prepare small water bottles (full range), prepare energy drinks such as salt, sugar (glucose), vitamins (C) and minerals according to your own taste. The purpose is to supplement yourself with energy.
e, prepare a small box of ointment (the best of medical Vaseline ointment), men (thick legs or fat people) applied to the armpits and legs, the woman painted on the nipple, the purpose is to prevent skin abrasions.
f, if necessary, hats, sunscreen.
(2) If the temperature is high, before the long-distance running, care should be taken to prepare to do some exercises for the knee, ankle, or shoulder joints, or to jog for a while until the body's blood circulation is improved and the upper body slightly sweats. Formal distance running.
(2) Don't wear too much clothes to avoid running out of body heat, sweaty clothes, and wind stimulation, causing colds and muscle and joint pain.
(3) Prior to the competition, fear should be overcome. Believe in yourself, teams should encourage each other and create a good atmosphere for the participating teams.
4. Issues that should be noted in the competition:
(1) Tactics: According to your ability, you should adopt uniform tactics. In addition to starting the acceleration run and the final sprint run, the rider basically adopts a higher speed uniform running, or adopts follow-up tactics. After starting, he always follows the leader or the small group, and strives to surpass the opponent in the final sprint phase to take the lead. Pass the end point.
(2) Breathing method: In the process of middle and long-distance running, the human body consumes too much energy, and the demand for oxygen is also large. Therefore, it is very important to grasp the correct breathing method. During the middle and long-distance running, in order to increase the amount of lung ventilation, the method of mouth and nose breathing is adopted during breathing. The tongue is pressed against the upper jaw so that the air can pass through both sides of the tongue, and the air can be moistened, and cool air can also be prevented from blowing straight. The breathing rhythm should be matched with the running rhythm. Generally, two-step one-call, two-step one-inhalation or three-step one-call, three-step and one-inhalation should be adopted. When breathing, increase the breathing depth.
(3) Adjustment method when the pole and the second breath occur:
1. Extreme: During the middle and long-distance running, due to the oxygen supply lagging behind the needs of the body, when you run to a certain distance, you may feel bored in the chest, the breathing rhythm is damaged, breathing is difficult, the limbs are weak, and it is difficult to run down again. This phenomenon is called "the pole."
2, the second breath: When the "pole" appears, it is necessary to run with tenacious will, while strengthening breathing and adjusting the pace. After insisting on this distance for a while, the breathing becomes even and the movement feels relaxed again. Everything does not adapt to the disappearance of the feeling. This is the so-called second breathing state.
(4), abdominal pain during exercise: In the long-distance running, many due to inadequate preparation activities, prone to abdominal pain, mainly caused by gastro-intestinal fistula, at this time must not be nervous, you can use your hand to hold down the pain, slow down Run fast, take a few deep breaths, and for some time, the pain will disappear.
(5) Running movements: During running, it is necessary to relax and coordinate. The upper body is upright and relaxed. The two arms swing naturally and vigorously. Use the forefoot or the outer surface of the forefoot to land on the ground. Then, transition to full-footed ground. This can reduce the knee joint. Damage can save energy.
5, the problem that should pay attention after the match
(1) After exercise or competition, relax activities should be done to allow muscles, nerves, and heart to recover slowly. The method is to relax the body parts, flapping, double massage and so on.
(2) Immediately after the long-distance running, you should put on your coat to prevent colds and colds.
(3) Do not sit down and take a rest immediately after the long-distance running. Be relaxed and walk around for a while. After running, the entire body of the body has gotten up and down activities, this time to further improve the basic qualities of exercise, you can do radio exercises, or press the legs, kicking, jumping and other places.
(4) After the game, it is necessary to pay attention to dietary nutrition, supplement with appropriate water, must not drink too much water, use a little water to moisturize the throat, and then add water after 20 minutes, and at the same time, take appropriate rest and sleep.
I wish you all a happy horse!
Reprinted Source: Early Heart Run
Picture source from network
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