Ukulungiselela umncintiswano wokugijima kunama-nuances amaningi. Le mininingwane ithinta ukuthi usilungiselela kahle kangakanani isikhathi esifanayo osichitha uqeqeshwa. Ngakho-ke, kubalulekile ukwazi futhi ungenzi amaphutha amakhulu azokwenza ukusebenzisa kwakho kungasebenzi kahle noma kungasebenzi ngalutho.
1. Ukugijima njalo ngebanga lokuncintisana
Leli phutha livame ukwenziwa yilabo abalungiselela amabanga ukusuka ku-1 kuye ku-10 km. Kulokhu, umgijimi we-novice uzama ukuqhuba njalo ibanga elihlosiwe ngejubane eliphezulu kakhulu ukufeza imiphumela ayifunayo. Ekuqaleni, kukho konke ukuzilolonga, amarekhodi akho aphuliwe. Kepha ngokuhamba kwesikhathi, lokhu akusenzeki, ukukhathala kuyaqala, imvamisa ukulimala nokungafuni ngokuphelele ukuziqeqesha.
Ungayilungisa kanjani: Awukwazi ukugijimela ebangeni eliphokophelwe ngaphezu kwesikhathi esithile. Esihlokweni esithi: Lawula ukusebenzisa ukuze usebenzise, ungathola imihlahlandlela eseduze yokuthi udinga kangakanani ukugijima ibanga eliphakeme ofuna ukulilungiselela. Futhi, ngokwesibonelo, ngebanga elingu-1 km, leli banga kufanele liqhutshwe lifike kumasonto angekho ngaphezulu kwamabili. Futhi i-10 km hhayi ngaphezulu kwenyanga.
2. Ukuvivinya umzimba ngendlela engafanele
Lokhu kuvamile phakathi kwabagijimi abasebenza ngesheduli eyenza kube nzima ukuhlela ukusebenza kwabo ngokulinganayo, noma abanayo inhloso ebalulekile futhi baziqeqeshe esimweni sengqondo. Kulokhu, ngesonto elilodwa ungenza ukuzivocavoca oku-2, kolunye u-6. Futhi kwesithathu, ungahlela ngisho nosuku lokuphumula. Lokhu kuzoholela ekusebenzeni ngokweqile noma ekulimaleni emasontweni lapho kuzoba nokuqeqeshwa okuningi, ngoba umzimba awuvumelanisiwe nawo. Ngaphezu kwalokho, ukusebenza koqeqesho olunjalo kuncipha kaningana.
Ukulungisa kanjani: Khetha inani elithile lokuzivocavoca ngeviki ongaliphatha nge-100%, bese uziqeqesha kaningi. Uma unesikhathi esengeziwe samahhala, awudingi ukufaka ukusebenzisa okungeziwe. Landela uhlelo. Futhi-ke ukuqeqeshwa kuzosebenza kakhulu.
3. Ukulengiswa kumthamo osebenzayo
Lokhu kuvamise ukuba iphutha elenziwa ngabagijimi abalungiselela isigamu semarathon noma ngaphezulu. Ukucabanga kufinyelela eqinisweni lokuthi lapho ugijima amakhilomitha amaningi, umphumela uzoba ngcono ekugcineni komncintiswano. Ngenxa yalokho, ukulandela imayela kuholela ekulimaleni, noma ekusebenzeni ngokweqile, noma eqinisweni lokuthi ukusebenza kwalolo qeqesho kuba kuncane, ngoba i-IPC noma i-ANSP ayiqeqeshiwe.
Ukulungiswa: Musa ukujaha amabanga aphezulu kakhulu. Uma uqeqesha ibanga lesigamu semarathon, khona-ke imiphumela emihle ingakhonjiswa ku-70-100 km ngesonto. Futhi ungayigijima ngisho naku-40-50 km. Okwe-marathon, izinombolo ziphakeme kancane. Cishe u-70-130 ngomphumela omuhle. Futhi 50-70 ukugijima. Ngasikhathi sinye, ochwepheshe bagijima baze bafike kuma-200 km ngesonto, okukhona kuwo ukusebenzisa okuningi okunamandla. I-amateur ngeke idonse ivolumu enjalo, ngaphandle kokuthi isebenze kancane. Futhi lokhu kuzoholela ekusebenzeni kahle.
4. Ukuziba ukuqeqeshwa kwamandla
Ukuze ugijime kufanele ugijime. Baningi abagijimi abaqalayo abacabanga kanjalo. Eqinisweni, ukuqeqeshwa kwamandla kudlala indima ebaluleke kakhulu ekusebenzeni. Ithuthukisa amasu, yandisa amandla nokusebenza kahle kokuzicindezela. Kuwukuvimbela ukulimala. Futhi uma sikhuluma ngomzila noma ukugijima kwentaba, khona-ke kuba ngumlingani oqhubekayo womgijimi. Ukuziba amandla okungenani kuzokuvimbela ekuvulekeni ngokugcwele emincintiswaneni, ngoba ubukhulu bayo buzoholela ekulimaleni kanzima, ngoba imisipha namalunga kungahle kungalungeli ivolumu enkulu egijima.
Ungayilungisa kanjani: esikhathini esiyisisekelo, ngaso sonke isikhathi yenza isakhiwo sokuqeqesha amandla okungenani kanye ngesonto. Noma, ngemuva kokuzivocavoca okulula, yenza izivivinyo eziyisisekelo zokuqeqesha imilenze kanye ne-abs (ama-squats, ukusonta ngenkathi ulele ngomhlane, weqa ngaphandle, uphakamisa umzimba onyaweni). Eduzane nomncintiswano, okungukuthi emavikini e-3-4, amandla angancishiswa noma aqedwe.
5. Ukushintshwa okungalungile kokusebenza okusindayo nokulula
Abagijimi abaningi be-novice banesimiso sokuthi uma kunzima ukuzivocavoca, kunempilo. Kukhona iqiniso elithile kulo. Kodwa-ke, ngemuva kokuzivocavoca kanzima, kufanele kube njalo nokuzivocavoca ukutakula. Ukuphulukiswa emthwalweni osindayo okunika inqubekela phambili, hhayi ukuqeqeshwa kanzima uqobo. Uma, ngemuva kokuzivocavoca kanzima, uqhubeka nokwenza izinhlanga zomthwalo ofanayo, khona-ke umzimba ngeke usalulama, futhi ngeke ufunde inqubekela phambili. Futhi kungekudala uzoziholela ekulimaleni kanzima nasekusebenzeni ngokweqile.
Ukulungiswa: Hlala njalo phakathi kokusebenza kanzima nokukhanya. Ungenzi ukusebenza kanzima okungu-2 kulandelana.
Kunamaphutha amaningi ekulungiseleleni. Kepha iningi labo lingabantu ngokwemvelo. Othile udinga inani elikhudlwana lamandla, omunye angaphansi. Othile udinga ukukhulisa ivolumu egijima, othile udinga ukuyinciphisa, abanye basebenza kanzima kanzima kaningi, abanye ngokungavamile kakhulu. Kepha lezi ezi-5 zivame kakhulu. Uma wenza noma yimaphi amaphutha anikezwe ku-athikili, bese uzama ukukulungisa ukuze inqubo yakho yokuqeqesha isebenze ngangokunokwenzeka.
