Ukugijima kwe-shuttle kungenye yemikhakha yezemidlalo, okubandakanya ukugijima ngezinguquko eziningi zokuqondisa phakathi kwamaphoyinti A no-B. Kaningi, lokhu kugijimela emuva naphambili izikhathi ezithile. Ngamazwi alula, umgijimi kufanele abaleke okwesikhashana ibanga elidingekayo inani lezikhathi ezithile. I-Shuttle egijima i-10x10, 3x10 ne-4x9 iphakathi kwezivivinyo zokudlulisa amazinga we-TRP, futhi iyisiyalo esiyimpoqo ezifundweni zemfundo yezomzimba.
Kusuka kwezinye izinhlobo zokugijima, lesi siyalo sihlukaniswa nesidingo sokuxhumanisa okuphelele kokunyakaza ngokushintsha okusheshayo kokuqondisa ngaphandle kokulahlekelwa isivinini. Ku-sprint ejwayelekile, umgijimi umane anqobe ibanga, ngokuzimela abeke ijubane lokuhamba elinethezekile, elifanele ukuthola umphumela osebenzayo. Emjahweni wokuhamba ngesikebhe, umuntu kufanele afunde ukungena ejikeni ngokushesha, akhuphule isivinini futhi - njalonjalo kaningi. Ukuvivinya umzimba kwenziwa njalo emabangeni amafushane, kuphela inani lokuphindaphinda eliguqukayo.
Kuyathakazelisa! Ingwegwe iyingxenye yomshini wokuthunga lapho intambo idlula khona. Ingxenye yenza ukunyakaza okuphansi naphezulu, ukuze intambo ingene ngendwangu, ithunge imithungo.
Ukudlulisa amazinga ku-3x10 shuttle esebenza kahle ngangokunokwenzeka, inqubo yokwenza lo msebenzi kufanele ipheleliswe. Ake sibheke ukuthi singavala kanjani kahle ukuze siphumelele ngempumelelo izivivinyo ze-TRP Complex futhi sithole ibheji efiselekayo.
Inqubo yokwenza
Indlela yokwenza lo msebenzi ihlanganisa izigaba eziningana.
- Qala... Isikhundla sokuqala ngumlenze owodwa phambili, isisindo somzimba sidluliselwe kuso. Isandla sidonswa emuva ukuze kuthi ngesikhathi sokuqala sisize ukusetha ukusheshisa okuphezulu. Umzimba uthambekele kancane phambili. Ngemuva kokuqala, umlenze wokugijima uqala ukunyakaza, kumasekhondi okuqala ama-2, ijubane eliphakeme kakhulu kufanele lithuthukiswe.
- Ukubuyela emuva... Le yinto ebaluleke kunazo zonke emjahweni - uma ungafundi ukunciphisa ijubane ngaphambi kokujika ukuze ushintshe indlela ngqo endaweni engu-B, hhayi ngaphambili noma kamuva (kukhetho lokuqala, uzolahlekelwa yimizuzwana, kowesibili, ugijime ngaphezu kwalokho okudingekile), ngeke ube nemiphumela emihle. Kubalulekile ukuguqula isikhungo samandla adonsela phansi emzimbeni emuva ngesikhathi ukuze isivinini esiku-zero point (iphuzu B) sehlele kubuncane futhi ungenza ngokushesha ukujika okungu-180-degree.
- Kwesinye isikhathi ngesikhathi sekhefu, imithetho idinga ukuthinta ngesandla sephansi, ifulegi noma ukuphatha into.
- Ngemuva kokuphenduka, i- suka ukukhomba A. Kwesinye isikhathi imithetho idinga ukuthi umgijimi agijimele emuva aye kolunye uhlangothi.
- Lapho-ke abagijimi bagijima ngokuya ngesikimu ngenombolo ebekiwe yokuphindaphinda.
- Vuliwe umugqa wokuqeda ukuzijwayeza ukuphonsa esifubeni phambili noma ukubopha ihlombe - lokhu kusiza ukunqoba umzuzwana owengeziwe.
Uma ufuna izindlela zokuqonda kangcono izisekelo ze-10x10 shuttle egijima, inqubo efomethwe ngevidiyo iyatholakala ngezansi. Sincoma ukuthi uthathe imizuzu embalwa ukubuyekeza okokusebenza.
Sikutshele ukuthi ungayisebenzisa kanjani kahle i-10x10 m shuttle run, le ndlela, njengoba ubona, ayinzima - into ebaluleke kakhulu ukuthuthukisa ikhono elizokuvumela ukuthi wenze i-U-turn kahle ngangokunokwenzeka. Ukuze ucije inqubo yakho, udinga ukuqeqesha njalo, ngokuzikhandla nangokuzimisela ukwandisa imiphumela yakho.
Ungayifunda kanjani i-shuttle
Khumbula into ebaluleke kakhulu:
- Ngemizuzwana yokuqala, udinga ukusheshisa umkhawulo;
- Ngaphambi kwephuzu le-pivot, hambisa isikhungo samandla adonsela phansi emuva, iqembu;
- Yehlisa ijubane, ufeze imibandela (thinta, dlulisa), jika;
- Abaleke futhi.
Uma ungazi ukuthi ungaqeqesha kanjani i-10x10 shuttle run, nikela amakilasi ekuthuthukiseni ukuxhumanisa, ukulinganisela, kanye namakhono amakhulu emoto. Funda ukuguqula amandla adonsela phansi omzimba wakho ngendlela efanele. Indlela enhle yokuthuthukisa la makhono ukudlala i-basketball, i-hockey nobuciko bempi.
Izinketho zokuhamba ngokushutha
Ngokuvamile, ibanga le-10 noma le-9-8 m lisetshenzisiwe, inani lokuphindaphinda liyahluka. Izindinganiso nemibandela yabesifazane zithambile kunamadoda. Kunezinhlobo eziningi ezivamile zokuhamba kwe-shuttle ezithuthukisa kokubili ukukhuthazela (ngokuphindaphinda okuningi) nokuxhumanisa (uma kunokuphindaphindwa okungu-3-4 kuphela).
- 10x10. Umsubathi kufanele agijime ibanga lamamitha ayi-10 amahlandla ayi-10;
- 3x10. Ngokufanisa, udinga ukugijima ama-3, amamitha ayi-10 lilinye;
- 4x9. Ibanga lamamitha ayi-9 limbozwe amahlandla ama-4.
Sethule izinhlobo ezintathu ezidume kakhulu zezinhlanga, eziphakathi kwezivivinyo ze-TRP Complex. Kukhona ezinye, hhayi izinketho ezinjalo ezithandwayo, lapho i-sprint yamamitha ayi-10 yenziwa amahlandla ama-4 kuye kwayi-10.
Uma uzibuza ukuthi yimaphi amakhono okusetshenziswa kwe-shuttle akhulayo, sisho okulandelayo:
- Izimfanelo ezisheshayo;
- Umqondo wokulinganisela;
- Ukudidiyela ukunyakaza;
- Ukukhuthazela;
- Amakhono emisipha yemisipha;
- Ukucabanga neso.
Imibandela yokuhamba kwe-shuttle
Ukuqeqeshwa kwe-10x10 shuttle run kufanele kwenzeke ezimeni ezihambisana nezindinganiso zokuphepha:
- Ubuso bomhlaba akufanele bushelelezi;
- Akuvunyelwe ukuzijwayeza ngesikhathi semvula, iqhwa noma iqhwa;
- Amaphuzu A no-B kufanele abe kude nezicingo, izindonga, izinsika nezinye izindawo eziqondile;
- Amateku omsubathi kumele aboshelwe ngokucophelela. Uyacelwa ukuthi wazi ukuthi uma uthatha isinqumo sokuzivocavoca phakathi nenkathi ebandayo, uzodinga izicathulo zokugijima ebusika. Inketho yehlobo kuzodingeka ishiywe kuze kube sezulu esifudumele;
- Izicathulo kumele zihlonyiswe ngamathe angashisi;
- Izinsiza kusebenza akufanele zivimbele ukunyakaza.
Amaphutha ayisisekelo wabaqalayo
Ngemuva kwesikhashana sizobheka ukuthi yiziphi izinzuzo i-shuttle run enikeza umzimba nokuthi ngabe ingozi ingenzeka yini, kepha manje, sizohlaziya amaphutha amakhulu enza cishe bonke abaqalayo kulo mdlalo:
- Ungalokothi uqale ukufunda ukugijima ngejubane eliphakeme zisuka nje;
- Isinyathelo sokuqala ukufunda ukuthi ungalawula kanjani amathonsi wejubane;
- Funda ukuhamba kahle lapho uqala futhi ujika;
- Khumbula ukufudumeza ngaphambi kokuqala ukujima kwakho. Yonke imisipha kufanele ifudunyezwe kahle ukuze igweme ukuqhuma nokulimala.
- Khumbula umthetho ozoqonda ngawo ukuthi ungashesha kanjani ukusebenzisa i-10x10 shuttle run: amathiphu afika esincomweni esisodwa - okokuqala bazi inqubo efanelekile yokwenza, bese beqala ukukhulisa imiphumela yejubane. Futhi akukho okunye !!!
Inzuzo nokulimala
Manje usuyazi ukusebenzisa i-10x10 shuttle run fast nokuthi ungaqala kuphi ukufunda inqubo efanele. Siphinde sahlaziya ngokuningiliziwe ukuthi yimaphi amabanga wokugijima we-shuttle - ngasendleleni, inqubo yokwenza ayifani ngokugijima okude noma okufushane. Futhi manje, sizokutshela ukuthi kungani ukuhamba kwe-shuttle kuwusizo emzimbeni womuntu:
- Kuthuthukisa ukushesha kahle;
- Isiza ukuthuthukisa ukusebenza kwejubane kuyo yonke eminye imikhakha;
- Igcwalisa igazi nge-oxygen ngokufanele;
- Wakha inqubo efanele yokuphefumula;
- Ikhuthaza ukunciphisa umzimba;
- Kushukumisa ubuchopho, ngoba umgijimi kufanele abale izinyathelo zakhe izinyathelo ezimbalwa kusengaphambili;
- Ukugqugquzelwa kwamandla kusebenza, okuthinta ukuthuthukiswa kokukhuthazela.
Ungazilimaza ngokwenza lo mdlalo? Uma ufunda kahle ukuthi ungafunda kanjani ukushutha, uzothobela zonke izinyathelo zokuphepha futhi awunaphikisana nezizathu zempilo, imisebenzi enjalo ngeke ikulethele ingozi. Vivinya impilo yakho!
Sithemba ukuthi uyaqonda ukuthi i-shuttle run ibukeka kanjani futhi mhlawumbe ukhumbule ukuthi uphase kanjani amazinga ayo kaningi esikoleni. Uma ujwayele ukugijima, sincoma ukuthi ulubandakanye nakanjani lolu hlobo lokugijima kuhlelo lwakho lwamasonto onke, kanye nesikhathi sokuphuma kanye nesikhathi eside. Ngakho-ke uzokwazi ukwandisa umphumela, kungakhathalekile izinhloso zakho.
