I-Sprint run: inqubo yokwenza kanye nezigaba ze-sprint run

Ukugijima kwe-Sprint akuyona nje kuphela eyenye yezindlela ezithandwayo zemidlalo, kepha futhi nokuzivocavoca okusebenzayo kokugcina ukwakheka komzimba, ukuthuthukisa impilo, nokunciphisa umzimba. Le nkomba kwezokusubatha ibizwa nangokuthi ukugijima ibanga elifushane.

Uyini umjaho we-Sprint?

Ukuze sibonise kahle izici zalesi siyalo, sigcizelela ukuthi yiwona kuphela umdlalo odinga ukuzivocavoca okude nokukhathalayo, kepha uhlala okwemizuzwana. Kungakho imincintiswano ye-sprint ibhekwa njengeyimangalisa kakhulu futhi ibukekayo. Yile mincintiswano ehloselwe lapho ithi isiphetho sabasubathi sincike kumillisecond. Umjaho onjalo udinga amakhono wejubane eliphezulu, ukuhlanganisa okuqondile nokukhuthazela kumsubathi. Yebo, futhi-ke, izinzwa zensimbi.

Amabanga amakhulu we-sprint yi: 30 m, 60 m, 300 m, 100 m, 200 m no-400 m, kanti amathathu okugcina angama-Olympic.

Inqubo yokwenza

Inqubo efanele yokusebenza kwe-sprint isuselwa ekushintshaneni okulandelanayo kwezigaba ezi-4: qala, ukusheshisa, ibanga, ukuqeda.

Ngenxa yebanga elifushane kakhulu, inqubo kufanele yenziwe ngokucophelela okukhulu, ngoba ngisho nephutha elincane nje lingaphenduka ukwehluleka. Umsubathi ngeke nje abe nesikhathi sokubuyisa imizuzwana elahlekile ngesikhathi sokuqala noma ukusheshisa okungaphumelelanga.

U-Usain Bolt, odabuka eJamaica, ugijime ibanga elingu-100 m ngemizuzwana nje engu-9.58. Leli rekhodi alikaphulwa.

Inqubo ye-sprint ibonakala ngokuphefumula kwe-anaerobic. Lokho okungukuthi, akunampilo-mpilo, ngoba umgijimi uphefumula kaningi kuwo wonke umzila kunokuphumula. Amandla athathwa ezinqolobaneni ezitholakale phambilini.

Ukuze sihlaziye le nqubo ngokuningiliziwe, ake sikhumbule ukuthi iziphi izigaba zokugijima kwe-sprint ezihlukaniswe futhi sicabangele ngasinye ngokuningiliziwe.

1. Qala. Baqala kusukela ekuqaleni okuphansi. Kusetshenziswa ama-pads akhethekile wokugijima, lapho abasubathi baphusha khona lapho beqala ukunyakaza. Umlenze wokugijima uphambili, nangemuva, ebangeni lamamitha amabili, umlenze wokuguqula utholakala. Ikhanda liphansi, isilevu sicindezelwe esifubeni. Izandla kulayini wokuqala. Ngomyalo othi "Ukunakwa", umgijimi uphakamisa i-pelvis endaweni yekhanda futhi adlulisele sonke isisindo sakhe emlenzeni osunduzayo. Ngomyalo othi "Mashi", uphusha ngamandla phansi bese eqala ukunyakaza.
2. Ukweqa ngokweqile. Ezinyathelweni ezi-3, umgijimi kufanele asheshise afinyelele isivinini esiphezulu. Umzimba utshekise kancane kutreadmill, ukubuka kubheke phansi, izingalo zigobeke endololwaneni bese zicindezelwa emzimbeni. Ngesikhathi somjaho, imilenze iqonde ngokuphelele emadolweni, izinqe ziphakanyiselwe phezulu, izinyawo zisunduza ngamandla phansi.
3. Isigaba esilandelayo se-sprint run ibanga elikhulu. Kubalulekile ukuyiqhuba ngejubane elithuthukisiwe ngaphandle kokulahlekelwa isikhundla. Awukwazi ukuphazamiseka, uqalaze, wehlise ijubane.
4. Qeda. Amamitha ambalwa ngaphambi kwentambo, kubalulekile ukuhlanganisa wonke amabutho nokusheshisa ngangokunokwenzeka. Ukusetshenziswa kwamasu ahlukahlukene kuvunyelwe: ukuphonsa kusuka esifubeni, eceleni, njll.

Iqiniso elithakazelisayo! Ngokuya ngemithetho ye-sprint egijimayo, uma amandla omoya emncintiswaneni engaphezu kuka-2 m / s, umphumela wokugcina awubalwa kubasubathi njengerekhodi labo.

Ngakho-ke, sihlaziye izigaba ze-sprint ezigijimayo, kanye nenqubo yokunyakaza ngakunye kwazo. Manje sizokhuluma ngamaphutha ajwayelekile abasafufusa abalwa nawo abalwa nawo.

Amaphutha ajwayelekile

Ibanga le-Sprint lihamba ibanga elifushane, sesivele sikhulume ngalokhu. Sigcizelela futhi ukubaluleka kwendlela ephelele yokwenza. Kubalulekile ukuqeda amaphutha nokushiyeka, phakathi kwakho okulandelayo okuvame kakhulu:

1. Lapho beqala phansi, bagoba emuva engezansi;
2. Amahlombe enziwa kulayini wokuqala (noma aphambuke kude nawo). Ngokufanele, lapho amahlombe engaphezulu komugqa ngokuqinile;
3. Ngenqubo yokuhamba, baphakamisa amakhanda abo, baqalaze;
4. Bavayizisa izandla zabo ngokungahleliwe. Kulungile - ukuzihambisa ngokuvumelanayo nemilenze ngendlela ehlukile;
5. Gingqa unyawo esithendeni. Kulungile - ukugijima uzikhiphe ngamasokisi;
6. Khipha izinyawo;
7. Yehlisa ijubane kumzila omkhulu.

Inzuzo nokulimala

Ucabanga ukuthi kuthuthukisa ukugijima kwe-sprint ngaphandle kwamakhono wejubane nokubekezela? Ngabe lo mdlalo uwusizo kanjani ngokuvamile? Ngendlela, bewazi ukuthi inqubo ye-sprint isetshenziselwa ukushisa amanoni?

Ake sibhale zonke izinzuzo zalesi siyalo!

• Ukuxhuma nokuxhumanisa ukunyakaza kuyanda;
• Umzimba ugcwele umoya-mpilo, ukugeleza kwegazi kuyashesha;
• Izinqubo ze-Metabolic ziyathuthukiswa;
• Izinhlelo zenhliziyo nemithambo yokuphefumula ziyaqiniswa;

Akusizi ngalutho ukuthi inqubo yokugijima ye-sprint isetshenziselwa ukunciphisa umzimba - ngesikhathi sokuqeqeshwa, amafutha ashiswa ngamandla;

Ngakho-ke, sithole izinzuzo zokugijima kwe-sprint, kubalulekile futhi ukuqaqa ukungalungi kwayo.

• Kukhona ingozi enkulu yokulimala emajoyini, ikakhulukazi kwabaqalayo abangayilungisanga kahle inqubo;
• Ngokuqeqeshwa kabi kwezemidlalo, kulula kakhulu ukulayisha ngokweqile imisipha;
• Lo mdlalo uphikisana nezifo zesistimu yenhliziyo, uhlelo lwe-musculoskeletal, uhlelo lokuphefumula, ukukhulelwa. Futhi, noma yikuphi ukuzivocavoca okusebenzayo akuvunyelwe ngemuva kokuhlinzwa kwesisu, isifo senhliziyo, isifo sohlangothi, umdlavuza, i-glaucoma, nezinye izizathu zokwelashwa.

Ubunjiniyela bezokuphepha

Akunandaba ukuthi hlobo luni lwe-sprint olusebenzayo, umgijimi ngamunye kufanele alandele izindlela zokuphepha futhi alandele imithetho:

1. Noma yikuphi ukuzivocavoca kufanele kuqale ngokufudumala futhi kuphele ngokupholisa phansi. Owokuqala ufudumeza imisipha eqondiwe, bese kuthi owesibili afake ukuzilolonga;
2. Awukwazi ukungena kwezokusubatha uma uzizwa ungaphathekile kahle;
3. Kubalulekile ukuthola izicathulo ezinkulu zokugijima ezinamasoli wokugwedla;
4. Izembatho kufanele zikhululeke, zingavimbeli ukunyakaza, ngokusho kwesizini;
5. Ukuqeqeshwa kwenziwa endaweni evulekile, kuncike esimweni sezulu esifanele (esomile, esizolile) noma enkundleni yezemidlalo enezinyathelo ezikhethekile zokunyathela;
6. Ngesikhathi somjaho, akuvunyelwe ukushiya umkhawulo wethayela lakho lokunyathela. Emincintiswaneni esemthethweni, ukwephulwa kwalo mthetho kuzoholela ekungavunyelweni;

Uqeqesha kanjani?

Abasubathi abaningi be-novice banentshisekelo yokuthi bangakuqeqesha kanjani ukugijima kwe-sprint nokuthi bangakuthuthukisa kanjani ukusebenza kwabo. Ukuze wenze lokhu, kubalulekile ukwenza zonke izigaba zendlela yokwenza, kanye nokulandela ngokuqinile uhlelo lokuqeqesha. Nalu uhlu lokuzivocavoca okuhle olusebenza kahle kwimisipha yakho eqondisiwe:

• Ama-lges khona lapho ngokushintsha kwemilenze ngokugxuma;
• Isikhathi sokusebenza;
• Ukugijima ekukhuphukeni;
• Gibela izitebhisi;
• Ukugxuma ngomlenze owodwa ubheke phambili, emuva nasemaceleni (umlenze ugobile kancane emadolweni);
• Izinhlobo ezahlukene zamapulangwe;
• Ukuzivocavoca okufudumele kwamalunga emilenze.

Abantu abaningi bangathanda ukwazi ukushesha ngokushesha. Impendulo yombuzo ilula: "Amandla nabasebenzi bazogaya yonke into." Uyasikhumbula lesi saga? Ulingana lapha akekho omunye. Ziqeqeshe kanzima, ungaphuthelwa amakilasi, futhi njalo ukhulise inselelo yakho. Lapho kusetshenziswa inkuthalo ethe xaxa, umphumela uzoba mkhulu. Lona ngumthetho we-Universe, okungekho noyedwa okwamanje oye wakwazi ukuwuphikisa!

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