Ukugijima ibanga eliphakathi nemizila egijimayo ende kune-sprint, kepha emfushane kunaleyo emide, esukela ku-600 - 3000 m. Isiyalo sidinga umuzwa othuthukile wokukhuthazela, amandla okuthuthukisa isivinini esikhulu nokunamathela ngokucophelela kuhlobo lwemithi ngaphandle koqeqesho. Ngokuyinhloko, lokhu kusebenza kokudla okunomsoco, izici esizokhuluma ngazo ngezansi.
Kuyini futhi yini amabanga?
Ukugijima ibanga eliphakathi kungumjaho onqamula izwe on the track of the stadium that appeared first in the Olympic Games program back in the late 19th century.
Kulesi siyalo, ukukwazi ukugijima ngokushesha akwenele. Isici sokuzivocavoca yisidingo sokuthuthukisa ikhono lokukhetha ijubane elifanele lokunyakaza lapho amandla omdlali ezosetshenziswa khona ngokomnotho ngangokunokwenzeka. Umkhawulo wejubane kufanele ukhethwe kahle kakhulu ukuze umsubathi afike entanjeni kuqala, ngaphandle kokuyeka izikhundla ngenxa yokukhathala okukhulu. Ukwazi leli bhalansi kunquma impumelelo yomgijimi.
Ama-biomechanics wokugijima kwebanga eliphakathi ukuqala kwimodi ye-anaerobic, njengokusebenza kwebanga elifushane. Kulokhu, i-glucose isetshenziswa ngenkuthalo. Ngaphezu kwalokho, phakathi nomzila, i-oxygen indlala iqala, lapho i-glycogen isivele idliwe (iqoqwe esitolo se-glucose esibindini). Umzimba ungaphansi kwengcindezi enkulu futhi udinga ukugcwaliswa njalo koovimba bamandla, yingakho abagijimi abajwayela ukugijima ibanga eliphakathi kufanele bakhe ngokucophelela ukudla abakudlayo.
Ngakho-ke, sihlolisise izici zebanga eliphakathi nokugijima, ake sibhale izinhlobo zemizila ekhona:
- 600 m - umzila ojwayelekile, ovame ukusetshenziselwa uhlobo lokuhlola ukuhlola isimo somzimba somsubathi;
- I-800m - umjaho wama-Olympic, abaningi abawubiza nge- "long sprint". Kudinga ukucabanga okunekhono, lapho umgijimi kufanele akwazi ukuzulazula kunqubo yokugijima emabangeni aphakathi nasebangeni elifushane;
- I-1000 m - izinhlanga ezinjalo zivame ukubanjwa emincintiswaneni yezohwebo;
- I-1500 m - ibanga le-Olimpiki, elifakwe ohlwini lwemisebenzi ku-decathlon yezemidlalo yabesilisa.
- Imayela eli-1 ukuphela komjaho ongeyona imethrikhi ongafakiwe ohlelweni lwe-Olympiad;
- I-2000 m yindlela ejwayelekile lapho abagijimi begijima khona emathangeni ama-5 wamamitha angama-400 ngamunye enkundleni.
- Amamitha ayi-3000 ibanga elide kakhulu kuthrekhi naphakathi kwenkambu.
Ukuthuthuka kokukhuthazela ekugijimeni kwebanga eliphakathi kungumsebenzi ophambili wabasubathi abakhethe lezi zifundo.
Inqubo yokwenza
Amasu namasu wokugijima emabangeni aphakathi nendawo kusekelwe ekunqobeni ngokulandelana kwezigaba ezi-4: ukuqala, ukusheshisa, ukugijima nokuqeda. Abasubathi bafunda ukungena ngokufanele esigabeni ngasinye futhi bazihlanganise ngempumelelo zibe yinto eyodwa. Yonke imizamo iqondiswe emandleni wokusebenzisa kahle amandla, ukugcina ijubane eliphezulu lokuhamba. Ake sibheke zonke izigaba zebanga eliphakathi ezihamba ngokwehlukana.
Qala
- Baqala ekuqaleni okuphezulu. Isikhundla sokuqala - phusha umlenze ngaphambili, jika umlenze ngemuva, ibanga eliphakathi kwezinyawo ezingama-20-35 cm.Imilenze igobile emadolweni, isisindo somzimba sidluliselwe ngaphambili, ikhanda lehlisiwe, ukubuka kubheke phansi. Izingalo zigobile endololwaneni, zikhululekile, izandla ziqoqelwe ezibhakeleni ezibuthakathaka;
- Ngokwemithetho yokugijima amabanga aphakathi, awukho umyalo othi "Ukunakwa", ngemuva nje kokuthi "Kuya ekuqaleni" kulandela "Mashi". Lapho nje umsindo wokugcina uzwakala, umgijimi wenza i-push enamandla phambili.
Ukweqa ngokweqile
- Kufanele usheshise ngokushesha ufike kwesiphezulu kusuka kumasekhondi okuqala omjaho. Kamuva, ijubane lizokwehla kancane ukuze kusetshenziswe kahle amandla;
- Isivinini sokuqala ngaso sonke isikhathi sikhulu kunebanga elilodwa, ngoba kubalulekile ngokwengqondo ukuthi umsubathi afike ngaphambili ekuqaleni kwebanga;
- Eduze kwamamitha angama-70-100, kuyadingeka ukuthi ufike kancane kancane kumodi yejubane oyifunayo, lapho umsubathi ezoqedela ngempumelelo umzila ngaphandle kokulahlekelwa isikhundla;
Gijima
- Ubude begxathu kufanele bube cishe amamitha ama-2, umgijimi enza amagxathu ama-3-5 ngomzuzwana;
- Umzimba uthambekele kancane phambili, ngokoqobo u-5 °.
- Izingalo zigobile endololwaneni, zihamba ziphikisana nemilenze, futhi ukuqina kokunyakaza kwazo kuthinta kakhulu ijubane lokuhamba. Lapho umgijimi esebenza ngokwengeziwe ngezitho zomzimba ezingenhla, ushesha ukunqoba umzila;
- Umzimba ongaphezulu ukhululeke ngangokunokwenzeka.
Qeda
- Lesi sigaba siqala amanye amamitha angama-300 ngaphambi kokuphela kwebanga elijwayelekile;
- Umsubathi wandisa imvamisa yezinyathelo;
- Isigaxa sincika phambili kakhulu ukusizakala ngomfutho;
- I-octopus noma ukusheshisa kokuqeda kuyenziwa, lapho umgijimi eqoqa wonke amandla akhe futhi enze ukusheshisa okunamandla;
- Kuvunyelwe ukusebenzisa udwi wokugcina kumateyiphu wokuqeda - isifuba noma i-lunge lunge.
Amaphutha akwenziwa njalo ngenqubo
Ukuthuthukisa inqubo yokugijima ibanga eliphakathi akunakwenzeka ngaphandle kokuhlaziya amaphutha ajwayelekile.
- Ekuqaleni, unyawo lokusuka akumele lusondele kakhulu kulayini we-zero. Amahlombe awakwazi ukuma ngale komugqa wokuqala. Imilenze ayigobi ku-squat squat - kulungile ukugoba kancane emadolweni;
- Ngenkathi yokusheshisa, imilenze, egobile emadolweni, ungaphiki ngokuqinile, futhi unyawo emoyeni luhlala luhambisana phansi (ungaphakamisi);
- Ngenkathi kugijima, isilevu sicindezelwe esifubeni, ababheki nxazonke, ukubuka kugxile kutreadmill;
- Izandla aziphosi phezulu, entanjeni, ikakhulukazi lapho kudonswa ngesifuba, zihlehliselwa emuva kancane.
- Naka ukuma konyawo lapho ugijima amabanga aphakathi nendawo - amasokisi aphendukele kancane ngaphakathi.
Uqeqesha kanjani?
Ukusebenza kokugijima ibanga eliphakathi kudinga indlela ehambisanayo.
- Okokuqala, kubalulekile ukutadisha le nqubo ngombono - ngalokhu, abagijimi babuka amavidiyo, bahlaziye amaqhinga kumidwebo;
- Ngaphezu kwalokho, benza inqubo yokunyakaza kwengxenye ngayinye yomzimba - izingalo, imilenze, ikhanda, umzimba, izinyawo;
- Abaqalayo baqala ukugijima kulayini oqondile, bazijayeza ukusheshisa okunye. Ukugijima kwesikhawu nokugijima ekukhuphukeni kubhekwa njengokuzivocavoca okuhle kakhulu;
- Imvamisa umjaho wokudonswa uyenziwa, lapho umsubathi onamandla ehola obuthakathaka ngentambo (ngokwezwi nezwi, ngentambo). Izindlela ezinonya azisetshenziswa yonke indawo futhi zingaholela ekulimaleni;
- Ukuzivocavoca kokugijima emabangeni aphakathi nendawo kwenziwa ngokuhlukile ukukhulisa ukukhuthazela - imishayo emide naphakathi, isitebhisi sokugijima, i-shuttle, nezithiyo.
- Abasubathi bafunda nokungena kahle ethubeni ngaphandle kokulahlekelwa yizinkomba zejubane;
- Ngokukhethekile kunikezwa ukutadisha kwezindlela ezifanele zokuqala nezokuqeda.
Ukudla
Ngakho-ke, sinikeze incazelo eningiliziwe yokugijima kwebanga eliphakathi, sahlaziya inqubo, izigaba, izigaba zokuqeqeshwa. Ekuphetheni, ake sikhulume ngokudla okunomsoco, okumele kushiwo ngenhla ekuqoqeni inani elanele le-glycogen esibindi.
Indlela umdlali adla ngayo kufanele ilinganiselwe futhi ihleleke. Ukudla ukudla okunamafutha nokuthosiwe kufanele kukhawulwe, kwenzelwe ukungabi bikho kwemifino nezithelo.
Ukudla ukudla okunamaprotheni amaningi kubalulekile ukuqinisa nokukhulisa imisipha, nokululama ekusebenzeni kanzima nasemincintiswaneni enzima.
Akuvunyelwe ukudla ngokweqile, kungcono ukuthuthukisa umkhuba wokudla kancane kancane, izikhathi ezingu-4-6 ngosuku. Amaswidi, ukudla okusheshayo kanye nokudla okweqile kwesitashi akuvunyelwe.
Ngamafuphi, ukudla komsubathi ozijwayeza amabanga aphakathi kubukeka kanjena:
- 20% wokudla kwansuku zonke amaprotheni;
- 20% - amafutha alungile (inyama, imikhiqizo yobisi, uwoyela womnqumo);
- I-60% - i-carbohydrate eyinkimbinkimbi (edliwa kancane, iwuhlobo lukaphethiloli womsubathi). Isigaba sabo sifaka okusanhlamvu, isinkwa, amazambane, izithelo ezomisiwe, ama-yogathi.
Yebo, manje uyazi ukuthi yiliphi ibanga eliphakathi nokugijima, ukuthi mangaki amamitha futhi yiziphi izici zalesi siyalo. Kuhlala kuphela ukufunda ukuthi ungalusebenzisa kanjani ulwazi ngokwenza. Sifisela inkanyezi yakho ukuthi ikhanye esibhakabhakeni sezemidlalo!
