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Information Times News (reporter Jiang Jun correspondent Zhu Suying) the annual Guangzhou marathon blows the cluster number and is about to start. Marathon is a high - load, high - intensity, long - distance sports, with a certain risk, the physical condition of the participants have high requirements. What should the marathon players pay attention to before and during the match? Professor Tong Wang, deputy director of the emergency department of the Sun Yixian Memorial Hospital of Zhongshan University, brought us all the dry goods.
two weeks before
(November 27th to December 10th)
avoid overtraining
stops training more than 20 kilometres per day.
a week before the game
(December 4th to December 10th)
properly training
The daily training of
is maintained at 5 to 10 km.
endurance training is the best choice for non highway pavement, such as grassland, mountain and so on.
physical training mainly to do abdominal muscle strength training and training support, namely, knee joint and ankle joint training.
three days before the game
(December 8th to December 10th)
1, sufficient sleep
The sleep time of
should not be over 24 hours at midnight, and the amount of sleep should be over five or six hours a day or not less than that of habitual sleep.
2, supplemental nutrition
is dominated by a large number of high carbohydrate supplements.
a day before the game
(December 10th)
1, less meat and more water
increased the intake of high carbohydrates to 70% to 90%. Before the game, eat less meat, more water, do not drink too much.
2, wear breathable clothes
keep warm and choose loose, breathable and sweaty clothes.
3, don't choose new shoes
shoes don't choose new shoes. It's better to go through shoes that are used for physical training one or two times.
chooses soft, cotton, sewn socks.
shoe lace should not be too tight, it is appropriate to have no obvious feeling of oppression in the foot.
Before the
, short cut toenails.
A few hours ago at
1, pay attention to breakfast
suggests a bowl of rice porridge, 22 of pasta, one to two eggs (it is best not to eat fried, sweet and meat food). It's best not to eat in three hours before the game, but you can eat a small amount of chocolate or energy sticks.
2, pre match warm-up
don't take off your clothes too early. Pre competition 30>
What
sees here is a pair of color matching very simple Nike Air Max 95 ', which is designed by British retailer JD Sports. The two number on the shoe is the telephone number of two cities in England, namely Birmingham, Bermingham (0121) and Manchester Mann, Chester (0161). The two pairs of shoes in addition to tattoo on a different number, the other is the same material and design. There has been no release date for this shoe,
download (74.75, KB)07-11-15 JD Sports X Nike
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