Ukugijima ibanga elifushane kubhekwa njengokumangalisa kakhulu ngokuya kwezokuzijabulisa phakathi kwayo yonke imikhakha yezemidlalo. Kudinga amandla athuthukile kakhulu, kanye nekhono lokuthuthukisa isivinini esikhulu kuma-run amancane. Udinga futhi ukwazi ukulawula ukuhlangana kokuhamba kwakho.
Izici zomsebenzi
Inqubo enhle yokugijima ibanga elifushane ibandakanya ukuhamba njalo futhi isikhathi eside. Ngokukhahlela ngakunye komlenze, umgijimi ulwela ukunqoba ibanga elide ngangokunokwenzeka, ngenkathi enweba ijubane lalokhu kukhahlela. Udinga ukuhamba ngejubane elikhulu, elidinga umuzwa othuthuke kakhulu wokubekezela nokuxhumana. Kubalulekile ukugxila ngokuphelele emsebenzini ngaphandle kokuphazanyiswa yinoma yini ezungezile. Ukulahleka okuncane kokunakwa kusongela ukwehlisa ijubane. Imitha ngaphambi kokuqeda, kwenziwa ukuphonsa okukhethekile - kuyasiza ukusebenzisa wonke amandla wokuqina kokugcina. Abasubathi kumele bakwazi ukuthola isivinini esiphezulu kusuka kumasekhondi okuqala omjaho futhi bangalahlekelwa kulo lonke ibanga.
Isilinganiso sobude begxathu lomgijimi oqeqeshwe kahle ngu-200-240 cm (+ 40 cm ubude bomzimba)
Amabanga
Abantu abaningi bayazibuza ukuthi ngabe ukusubatha ngamamitha amangaki, futhi sizophendula ukuthi kunamabanga amaningana amukelwa ngokuvamile. Ngasikhathi sinye, umzila ubhekwa njengofushane uma ubude bawo bungeqi ku-400 m.
Kwezemidlalo, imijaho engama-30, 60, 100, 200, 300 no-400 yamukelwa emincintiswaneni eyodwa. Kukhona nomjaho wokudlulisa: ama-4 aphindwe ama-100 wamamitha no-4 aphindwe ama-400 amamitha.
Uma sihlukanisa kafushane izinhlobo zebanga elifushane futhi sinikeze izici, imininingwane izobukeka kanjena:
- I-100 m - ejwayelekile, ejwayelekile yama-Olimpiki;
- 200 m - ejwayelekile, ejwayelekile yama-Olimpiki;
- 400 m - ejwayelekile, ejwayelekile yama-Olimpiki;
- 60 m - imincintiswano yasendlini;
- 30 m - izinga lesikole;
- 300 m - imincintiswano ehlukile.
Amasu nezigaba
Cabanga ngemithetho yokuhamba amabanga amafushane, ngokuya ngawo wonke umsebenzi uqukethe izigaba ezine ezilandelanayo:
- Qala;
- Ukuqalisa ukugijima;
- Ukugijima kwebanga;
- Iyaqeda.
Umsubathi kufanele akwazi ukungena kahle esigabeni ngasinye sokugijima ibanga elifushane, ngoba ukuqhubeka kwakhe ekugcineni kuzoncika kulokhu. Ake sicabangele ngokuningiliziwe zonke izigaba zomjaho.
Qala
Uhlobo lokuncoma lwesiqalo ebangeni elifushane ukugijima luphansi. Kukhuthaza ukuthuthukiswa kwejubane eliphakeme kakhulu ekuqaleni komjaho.
- Isikhundla sokuqala komsubathi: ukugijimisa unyawo ngaphambili, ukushwiba ngemuva, ebangeni lamamitha amabili. Ikhanda lehlisiwe, amehlo abheke phansi, amahlombe akhululekile, izingalo zigobeke endololwaneni.
- Kumyalo othi "Ukunakwa", umgijimi udlulisela isisindo somzimba emlenzeni wangaphambili, aphakamise isinqe endizeni efanayo nekhanda;
- Kumyalo othi "Qala", wenza i-push enamandla futhi aqale ukwakha isivinini. Izandla zihamba ngesikhathi nokunyakaza, zisiza ukuphuma ngokushesha.
Umsebenzi omkhulu walesi sigaba ukwenza ukunyakaza okunamandla, empeleni, ukuphonsa umzimba phambili.
Iqala ukugijima
Amasu wokugijima amabanga amafushane adinga amandla wokuthuthukisa isivinini sakho esiphezulu ngezinyathelo ezintathu zokuqala. Umzimba utshekele endizeni yethreadmill, ikhanda libheke phansi, imilenze inwetshwe ngokuphelele emadolweni lapho icindezela phansi. Izinyawo azidingi ukuphakanyiselwa phezulu zisuswe phansi ukuze zingalahlekelwa imvamisa yokuhamba. Bahlala ezinzwaneni, bese begingqa unyawo esithendeni.
Gijima
Isigaba esilandelayo ngamasu wokugijima amabanga amafushane ukunqoba umzila. Ngalesi sigaba, umgijimi usevele usenze ijubane eliphezulu njalo - manje kubalulekile ukuthi afinyelele esigabeni sokuqeda ngaphandle kokulahlekelwa yizikhundla. Ungaliphakamisa ikhanda, kepha akunconywa ukuthi ubheke nxazonke - ngalahleka kanjalo ama-millisecond ayigugu. Isigaxa sisagxile kancane phambili (7 ° -10 °) - lokhu kuvumela umfutho wokuhamba phambili ukusetshenziselwe inzuzo yakho. Ingxenye ephezulu yomzimba ikhululekile - izingalo kuphela, zigobile endololwaneni, zenza ukunyakaza okushintshanayo ngesikhathi nomzimba. Ukuma akuphazamiseki, kugxila kakhulu ngangokunokwenzeka ekunyakazeni kwemilenze. Lapho uqonde ekhoneni, kuyadingeka ukuthi utshekise umzimba kancane kwesobunxele, ujikeleze izinyawo ohlangothini olufanayo. Lokhu kuzovimba umgijimi ekulahlekelweni isivinini lapho umshini wokunyathelisa uqala ukujika.
Iyaqeda
Ngaphezu kokusheshisa kokuqala ebangeni elifushane lokugijima, kubaluleke kakhulu ukukwazi ukuqeda kahle.
- Akunasimo lapho kufanele wehlise ijubane lapha, kunalokho, kunconywa ukuqoqa izinsalela zentando futhi wenze ideshi elinamandla kakhulu;
- Kunezinhlobo ezi-2 zokuphonsa kokuqeda kuribhoni - isifuba noma uhlangothi. Futhi, umgijimi angaqeda ngaphandle kokuphonswa kokugcina - kuvunyelwe ukuholwa yizintandokazi zomuntu siqu.
- Kwezinye izimo, uma inqubo yokunyakaza ingaphelelwanga ngokwanele noma ngenxa yokungabi nalwazi komdlali, ukuphonsa kokuqeda, kunalokho, kungambambezela umgijimi.
Indlela yokuqedela ukugijima ibanga elifushane idinga ukuthi umsubathi aqedele umsebenzi owodwa kuphela - ukuqeda umjaho ngomphumela wesivinini esiphezulu. Ukuthi weqa umugqa akubalulekile.
Uqeqesha kanjani
Abasubathi abaningi banentshisekelo yokuthi bangafunda kanjani ukugijima amabanga amafushane - ukuthi yini okufanele uyinake kakhulu. Ake sihlale kuleli phuzu ngokuningiliziwe:
- Kubaluleke kakhulu ukucija inqubo yokwenza zonke izinto;
- Ekuqeqeshweni, kunakwa kakhulu ukukhulisa ukuphakama kokunyakaza kwemilenze;
- Abasubathi bafundiswa ukulawula umzimba, ukufeza ukucacisa okuphezulu kukho konke ukujija kwengalo noma komlenze;
- Njengoba imisipha yemilenze ithola ingxenye yengonyama yomthwalo, kubalulekile ukuyithuthukisa ngokuphelele. Ngalo msebenzi, ukugijima okuwela izwe, ukugijima ngezikhathi, ukukhuphuka, izitebhisi, ukugijima kuphelele.
- Ekuthuthukiseni izinkomba zejubane, dlala i-basketball, ibhola.
Ukukhulisa i-cadence of stride, kunconywa ukwenza ukuzivocavoca "ukugijima endaweni" ngamadolo aphezulu. Ukwelula yingxenye enkulu yokuzivocavoca umzimba kwakho ukukhulisa ubude begxathu.
Uma unentshisekelo yokuthi ungasinyusa kanjani isivinini sakho sokugijima amabanga amafushane, qeqesha njalo, ukhulisa umthwalo kancane kancane. Kubalulekile ukunamathela ohlelweni ukugwema ukuphazamiseka noma ukulayishwa ngokweqile okungahlelwanga. Umsebenzi wokuqala we-novice sprinter sprinter ukucija inqubo yakhe. Ungalweli ukuthuthukisa isivinini khona manjalo - okokuqala, fundisa umzimba ukuthi uhambe kahle. Futhi ngokuzayo, ungafaka emsebenzini wokulungiselela ngezinkinga zejubane.
Amaphutha enqubo yokwenza
Ukuqonda kangcono izici zendlela yokugijima yebanga elifushane, kuyadingeka ukukhomba amaphutha ajwayelekile aqala ukwenziwa ngabaqalayo.
- Ngesikhathi sokuqala okuphansi, ungagobi ngemuva;
- Qiniseka ukuthi ekuqaleni i-eksisi yamahlombe ingaphezulu komugqa wokuqala;
- Musa ukuphakamisa ikhanda, ubheke phansi, ungaphazanyiswa yilokho okwenzeka nxazonke. Umsebenzi wakho ukulalela imiyalo, futhi ngalokhu awudingi amehlo;
- Ngesikhathi sokusheshisa kokuqala, isilevu sicindezelwe esifubeni, futhi izingalo zehliswa phansi - ungazilahli phezulu futhi ungazami ezinhlangothini;
- Ngesikhathi somzila, bheka phambili ku-10-15 m, ungaqhubeki, ungabheki phezulu;
- Ungawucindezeli umzimba wakho ongenhla;
- Izinzwani zezinyawo zibekwe ngokufana, ngisho nokuziphendukisela phakathi ngaphakathi. Iphutha kungaba ukubakhipha.
Uma unentshisekelo yokuthi ungakuthuthukisa kanjani ukuphrinta, qaphela ukukhipha lawa maphutha. Landela inqubo futhi umphumela ngeke ufike isikhathi eside ukuza
Inzuzo nokulimala
Kungani kudingekile ukwenza ngcono ukusubatha, ngubani ongasebenzisa lo mdlalo ngokujwayelekile, ngaphandle kwabagijimi abangochwepheshe? Ngamanye amagama, ake sikhulume ngobuhle balesi siyalo.
- Ngaphezu kwezinzuzo ezisobala zezempilo, lo mdlalo muhle ekuqeqesheni isivinini sokuphendula kanye nokukwazi ukuzijwayeza amajezi ajwayelekile ngejubane elikhulu. Lezi izimfanelo ezibalulekile kumdlali webhola omuhle, umdlali webhasikidi, i-skater;
- Imigijimo emifushane ilungele ukuqeqeshwa okukhuthazelayo, ikhwalithi eza kahle kunoma yimuphi umdlalo .;
- Abasubathi abathanda ama-sprints amabanga amafushane banesistimu yenhliziyo ethuthukiswe kakhulu engasebenza kahle ngokushoda komoya-mpilo. Lawa makhono adunyiswa kakhulu ezintabeni.
Ukuphendula umbuzo wokuthi ngabe lo msebenzi ungamlimaza yini umuntu, sigcizelela ukuthi ngaphansi kwesimo sempilo ephelele nokuqeqeshwa okuhleleke kahle, impendulo izoba yimbi. Uma unezifo zohlelo lwe-musculoskeletal, lwe-cardiovascular system, noma ezinye izimo lapho i-cardio iphikiswa khona, kungcono ukhethe umdlalo omnene ngokwengeziwe.
Amazinga
Ekupheleni kwendatshana, sethula itafula lamazinga ezigaba zamabanga ahlukene.
| Ibanga, m | Master Ezemidlalo Int. Isigaba | Master Ezemidlalo | Okhethwe ukuba ngumlingani wezemidlalo | Imidlalo yabantu abadala ukukhipha | Izigaba zemidlalo yentsha | ||||
| Mina | II | III | Mina | II | III | ||||
| 50 | 6,9 | 7,3 | 7,7 | 8,2 | 8,6 | 9,3 | |||
| 60 | 7,30 | 7,50 | 7,84 | 8,24 | 8,64 | 9,14 | 9,64 | 10,14 | 10,74 |
| 100 | 11,34 | 11,84 | 12,54 | 13,24 | 14,04 | 15,04 | 16,04 | 17,24 | 18,24 |
| 200 | 22,94 | 24,14 | 25,54 | 27,04 | 28,74 | 31,24 | 33,24 | 35,24 | 37,24 |
| 300 | 40,0 | 42,0 | 45,0 | 49,0 | 53,0 | 57,0 | — | 60,0 | 62,0 |
| 400 | 51,20 | 54,05 | 57,15 | 1:01,15 | 1:05,15 | 1:10,15 | 1:16,15 | 1:22,15 | 1:28,15 |
Hhayi-ke, yilokho kuphela, sikhulume ngokugijima, sihlanganisa wonke amaphuzu abalulekile. Ungaqala ngokuphepha ukuqeqeshwa ukuthola ibheji ye-TRP noma isikhundla. Khumbula, ngokulungiswa okusemthethweni komphumela otholakele, kufanele ubambe iqhaza emincintiswaneni esemthethweni. Ungafaka isicelo sokudlulisa amazinga we-TRP kuwebhusayithi yokuhlola: https://www.gto.ru/norms.
