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Чемпіонат України з фрі-файту серед юніорів та дорослих та Всеукраїнський турнір пам

Тренування з мікс-файту

ПАРТНЕРИ

Лого ІФОФБМ

Лого Ютім
Розгорнути
15.4.2018

Як не травмуватися під час пробіжки.


Корисні поради для бігунів від міністра охорони здоров'я України Уляни Супрун
Ранкові або вечірні пробіжки - чудовий спосіб тренувань, який зробить вас сильнішими та більш здоровими. Проте завжди потрібно бути уважним до себе та добре готуватися, щоби не отримати травму. Це може трапитися, як з досвідченими бігунами, які не розрахували власних сил та перевантажили організм, так і початківцями, чиї м'язи ще не звикли до інтенсивних тренувань.

Пропонуємо вам ознайомитися з порадами щодо того, як запобігти травмам.

- Обирайте правильне взуття

Важливо обирати спеціальне спортивне взуття для бігу. Це не обов’язково мають бути дорогі брендові кросівки. Передусім потрібно звертати увагу на якість взуття, його зручність та призначення.

- Розімніться перед пробіжкою та після (щоб розігрітися та поступово охолонути)

Перед початком пробіжки, потрібно присвятити 5-10 хвилин розігріву (швидкої спортивної ходьби або починайте пробіжку дуже повільно). Таким чином, ваші м’язи зігріються, що допоможе запобігти травмам. Після пробіжки, продовжуйте рухатись у помірному темпі або погуляйте 5-10 хвилин. Це заспокоїть ваше тіло після пробіжки.

- Збільшуйте інтенсивність тренувань повільно та поступово

Не піддавайтеся спокусі збільшити темп пробіжки або відстань занадто швидко. Крім того, кожне поступове збільшення навантаження потрібно закріпити – наприклад, пробігти відстань хоча б 3-4 рази, перш ніж збільшувати навантаження далі.

- Якщо ви все ж таки травмувалися - не починайте знову бігати, якщо ще відчуваєте біль

Почекайте, поки повністю одужаєте та відновите сили. За потреби зверніться до лікаря.

Водночас не розчаровуйтеся у заняттях бігом. Перед початком тренувань рекомендуємо поставити перед собою ціль – пробігти марафон, наприклад. Якщо у вас є конкретна мета і ви розумієте, що маєте над чим працювати далі, ви, швидше за все, відновите тренування навіть після серйозних травм.

Корисно також мати «партнера по бігу». Якщо у вас виникла травма, а ваш друг чи подруга продовжує тренуватися, то ви теж повернетеся до тренування, коли одужаєте.

В Україні зараз дуже активно розвивається культура бігу і регулярно відбуваються заходи, підготовка до яких будуть прекрасним стимулом та нагодою знайти нових друзів.

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