Kulesi sihloko sizohlaziya inqubo yokugijima ibanga elide, ngoba ukugcina okuyikho kuqinisekisa ukuthi uzokwazi ukugijima isikhathi eside ngaphandle kokulimaza umzimba. Amabanga amade ayinselele, ikakhulukazi kwabaqalayo. Kubalulekile ukufunda ukuthi unganqoba kanjani isikhathi eside ngaphandle kokulimala, ama-sprains nokulayisha ngokweqile. Ukuze wenze lokhu, udinga ukuqeqesha okuningi, ukwandisa ukukhuthazela, futhi usebenze ngokucophelela kule nqubo.
Yini ukugijima ibanga elide?
Ukugijima kwebanga elide kungukugijima okuwela izwe okungaphezu kwamamitha ayi-3000. Kungumdlalo ofanele ukugcina umzimba usesimweni esihle. Isiza ukunciphisa umzimba ngokweqile, kuqinisa umzimba, kusiza ukuqeda ukucindezeleka.
Ukugijima kuyatholakala kuwo wonke umuntu - asikho isidingo sokuchitha imali kubulungu bokuzivocavoca noma ukuthenga okokusebenza okubizayo. Ngesikhathi esifanayo, lokhu kungukunyakaza kwemvelo umuntu akufunda ebuntwaneni. Isibonelo, udinga ukufunda ukubhukuda noma ukushibilika eqhweni, futhi kungaleso sikhathi kuphela lapho ungaqala khona amabanga amade.
Akunakwenzeka ukuthi awazi ukuthi ugijima kanjani, okusho ukuthi umkhawulo kuphela womgijimi wesikhathi esizayo yimpilo. Uma ungenazo izinkinga noma izikhalazo, zizwe ukhululekile ukuzithengela amateki bese ukhetha ipaki eliseduze. Ungakhohlwa ukuqeda ukufunda i-athikili, kunemininingwane eminingi ewusizo lapha!
Amasu wokugijima amabanga amade namaqhinga adinga ukucijwa - ngaphandle kwawo, akunakwenzeka ukuthi uzokujabulela ukuzivocavoca umzimba. Lokhu kusho ukuthi umkhuba omusha uzohlala ohlelweni lwakho isikhathi esifushane kakhulu. Ngabe uyafuna ukwazi ukuthi ungafunda kanjani ngokushesha ukugijima amabanga amade, ukuthi uwasebenzisa kanjani amandla ngendlela efanele futhi unciphise ubungozi bokulimala nokuphazamiseka? Sizokutshela ngakho manje.
Izigaba zomjaho
Okokuqala, ake sibhale izigaba ezijwayelekile lapho ukugijima kwebanga elide kuhlukaniswe khona. Sibabiza ngokujwayelekile ngoba batholakala cishe kuyo yonke imikhakha yezokusubatha:
- Qala;
- Ukuqala ukusheshisa;
- Ukugijima okuyinhloko;
- Iyaqeda.
Ukungena nokuphuma esigabeni ngasinye kudinga ukucutshungulwa ngokucophelela.
- Kulesi siyalo, isiqalo esiphakeme sisetshenziswa, lapho umsebenzi omkhulu womsubathi ukwenza ukugxuma okunamandla.
- Ngemuva kwalokho isigaba sokusheshisa siqala, esihlala ngamamitha angama-60-100. Kulesi sigaba, umgijimi uhamba ngejubane eliphezulu ukuze athole inzuzo. Kodwa-ke, phakathi nebanga esele, abaholi basazonikezelana ukuze bazivumele baphumule. Ngakho-ke, kungalunga kakhulu ukusho ukuthi ukusheshisa kokuqala kuyadingeka ukuze ungasaleli emuva kakhulu kwabanye abagijimi.
- Ngesikhathi somjaho omkhulu, umgijimi wonga amandla, azosetshenziselwa ukuqeda isivinini.
Uma uzibuza ukuthi mangaki amamitha, ukugijima ibanga elide, siyagcizelela ukuthi ibanga eliphansi yi-5 km (umzila we-3 km kwesinye isikhathi ubuye ubhekiswe kulesi sigaba, kodwa-ke, kunembile ukubheka njengomkhawulo ophezulu wezinhlanga ezijwayelekile). Bese kuba khona i-10 km (isiyalo se-Olimpiki), i-15 km, i-20 km, i-25 km, njll. kuze kufike umjaho webanga elide.
Njengoba ukwazi ukubona, isigaba se-run main sithatha isabelo sebhubesi sawo wonke umzila, futhi yilesi sigaba esidinga ukutholakala okukhulu kokukhuthazela. Umsubathi kufanele akwazi ukugcina ijubane elilinganayo kanye nesigqi sesigqi.
- Ukuqedela isigaba esikhomba onqobile. Iqala ngamamitha angama-400 ngaphambi komugqa wokugcina futhi idinga ukuhlanganiswa kwawo wonke amabutho wabasubathi. Ukushesha okunamandla kuyabonakala, futhi kumamitha wokugcina angama-50 umsubathi akhombisa ubukhulu bakhe.
Izici zobuchwepheshe
Inqubo efanele yokugijima ibanga elide yabaqalayo ifaka ukwenza ngokucophelela izici ezi-4.
- Isimo somzimba.
Ngokwemithetho yokugijima ibanga elide, umgijimi uhamba kancane, kulapho isibambo sibanjwa sime mpo. Ngesikhathi sokusheshisa, kunokuncanyana okuya phambili okuya phambili. Ikhanda ligcinwa liqondile, ukubuka kubhekiswe phambili. Akufanele uqalaze, uqalaze, uphazanyiswe abanye. Khulula umzimba wakho ongaphezulu, goba izingalo zakho ezindololwaneni. Ungakwazi ukugoba kancane emuva engezansi, unciphise amahlombe ehlombe.
- Isikhundla sesandla.
Izandla zihamba ngokuvumelanisa nemilenze, ngokulandelana. Zibanjelwe eduze komzimba, zigotshwe ngama-engeli angakwesokudla. Abantu abaningi banentshisekelo yokuthi bangalinyusa kanjani ijubane lokugijima ibanga elide, futhi bazomangala ukuthola ukuthi ukunyakaza kwezandla kunomthelela omkhulu kule nqubo. Ngamazwi alula, lapho umgijimi egijima ngokushesha, usebenza ngamandla kakhulu ngezandla zakhe, ngalokho azisize akhuphule ijubane lakhe.
- Inqubo yokunyakaza kwemilenze.
Ake siqhubeke nokuthola ukuthi singafunda kanjani ukugijima amabanga amade kahle. Masiqhubekele engxenyeni ebaluleke kakhulu yale nqubo - ukuhamba kwemilenze. Ngenkathi yokugijima, kubalulekile ukubeka unyawo kuzwane, ukuligoqa ngobumnene esithendeni. Okwamanje umlenze uphakanyiswa phansi, umlenze ongezansi unyukela endaweni ephakeme kakhulu. Ngalesi sikhathi, omunye umlenze welula ngokugcwele futhi wenza i-Push. Kuyenzeka okunye futhi umjikelezo omusha uqala. Njengoba kungazwakala kungajwayelekile, kubalulekile futhi ukukhululeka imilenze yakho, uma kungenjalo ngeke ukwazi ukunqoba umzila omude.
- Ukuphefumula.
Indlela yokugijima amabanga amade idinga ukuthuthukiswa kokuphefumula okulungile. Lesi sakamuva sidlala indima ebalulekile ekwandiseni umkhawulo wokukhuthazela komgijimi. Uma ufunda ukuphefumula kahle emabangeni amade - kubheke njengokumaphakathi nendawo! Mane ucije inqubo yakho futhi uzizwe ukhululekile ukubhalisela imarathon! Ukuphefumula kufanele kube nesigqi futhi kube ngokulinganayo. Imvamisa yokhuthazo / yokuphelelwa yisikhathi incike esivinini somsubathi, ifomula esetshenziswa kakhulu "ngu-4 kuye ku-1". Lokhu kusho ukuthi ukuhogela / ukukhipha umoya okukodwa kwenziwa ngazo zonke izinyathelo ezi-4. Donsa umoya ngamakhala akho, ukhiphe ngomlomo.
Ungayifunda kanjani inqubo nokuthi ungasikhulisa kanjani isivinini?
Ake sibheke ukuthi ungafunda kanjani ukugijima amabanga amade ngokushesha, kanye nezincomo zezwi zokwazi ubuciko kungekudala.
- Ukuqeqeshwa kwangaphambilini kufanele kugxile ekuthuthukiseni amandla, ukukhuthazela kanye nejubane. Khetha uhlelo olulungile oluzothuthukisa ukusebenza kulezi zindawo.
- Qiniseka ukuthi uphilile kahle ukugijima ibanga elide;
- Ngesikhathi sokuqeqeshwa, kubalulekile ukuthuthukisa wonke amaqembu emisipha, ngoba ukugijima kusebenzisa imisipha yomzimba wonke. Ungakhohlwa ukungeza amandla kuhlelo, kanye nokuzilolonga nokuzilolonga;
- Funda izindlela zokuphepha lapho ugijima amabanga amade, naka ngokukhethekile ukukhethwa kwezicathulo ezisezingeni eliphakeme nemishini yezemidlalo.
- Uma uhlela ukuziqeqesha ngokomsebenzi, xoxa nomqeqeshi ngamasu aphumelele kakhulu wokunqoba amabanga;
- Ama-biomechanics wokugijima amabanga amade afaka ukusetshenziswa okukhulu kwe-glycogen, ngakho-ke, umsubathi kufanele alandele ukudla okukhethekile. Ukudla kufanele kucebe ngamaprotheni, amafutha anempilo, nama-carbohydrate ayinkimbinkimbi (amaphesenti ama-20: 20: 60).
Uma unentshisekelo yokuthi ungalinyusa kanjani ijubane lakho lokugijima amabanga amade, thuthukisa ukuhamba ngokuhlanganyela, ukuguquguquka kwezinyawo, ukuphefumula, namandla. Ukuzivocavoca okuhle okwakha ukukhuthazela kuyisikhathi sokusebenza.
Ngaphezu kokuzijwayeza, funda ithiyori ukuze uqonde ukuthi ungayithuthukisa kanjani inqubo yakho yokusebenza ibanga elide. Bukela ama-theme, uxoxe nabantu abacabanga njengaye, qasha umqeqeshi. Lesi sakamuva sizokusiza ukukhomba ubuthakathaka bokuqeqeshwa kwakho, sikutshele ukuthi ungazilungiselela kanjani umjaho, sichaze ukuthi uqala kanjani nokuthi kuphi.
Inzuzo nokulimala
Ekugcineni, ake sibheke izinzuzo nobungozi bokugijima ibanga elide, nokuthi lo mdlalo unikani kumuntu ojwayelekile (umgijimi ongeyena uchwepheshe).
- Ukugijima kusiza ukwakha isibalo esihle, kuthuthukisa inhlalakahle jikelele;
- Ibanga elide ngumqeqeshi okhuthazelayo obalulekile emidlalweni eminingi;
- Ukujikeleza kwegazi kuyathuthuka, umzimba ugcwele umoya-mpilo;
- Uhlelo lwezinhliziyo luqiniswe;
- Imithambo nemithambo yegazi iba nokunwebeka ngokwengeziwe;
- Ukuvimbela imithambo ye-varicose;
- Isimo siyakhuphuka, ukucindezeleka kuyaphela, ukudangala kuyabuya.
Ngasikhathi sinye, masikukhumbuze ukuthi asikhulumi ngokugijima okujwayelekile kwasekuseni, okungu-1-3 km ubude, kepha ibanga elibucayi nelide elinendlela ehluke ngokuphelele.
Okwakamuva kubaluleke kakhulu, ngoba uma ukwazi kahle ngo-A plus, ngeke zibe khona izinkinga. Ngakho-ke, ake sithole ukuthi yini egcwele ukungathobeli inqubo yokuhamba enconyiwe:
- Ukwehluleka ukulandela inqubo kungaholela ekulimaleni kohlelo lwe-musculoskeletal;
- Uhlelo lwe-cardiovascular luzobhekana nomthwalo omkhulu. Uma unesikhalazo senhliziyo, sincoma ukuthi ubonane nodokotela wakho futhi uthole imvume;
- Indlela esheshayo yokuqeqeshwa ingadala izinkinga zesisu.
- Qiniseka ukuthi awunakho ukuphikisana.
Ngakho-ke, sixoxe ngokuthi yiziphi izitimela ezihamba amabanga amade, iyini inqubo yayo, izigaba, izici. Sengiphetha, sithanda ukugcizelela ukuthi inqubo elungile iyisisekelo esiqinile sobuhlobo bakho bakusasa nezemidlalo. Ungavilaphi ukuzinika isikhathi sokuyifunda. Le ukuphela kwendlela yokwenza noma imuphi umjaho webanga elide ubelula njengokuphefumula!
