Ibanga lamakhilomitha ama-2 akulona ele-Olimpiki, futhi aligijinywa emiqhudelwaneni yomhlaba. Kodwa-ke, ekusebenzeni leli banga, abafundi nezingane zesikole bavame ukuncintisana, futhi kunemincintiswano eminingi phakathi kwabafundayo. ERussia, kunamazinga wokukhishwa wokusebenzisa leli banga. Esihlokweni sanamuhla, sizocubungula amaqhinga wokusebenzisa ama-2 km.
Ukuze uthuthukise imiphumela yakho ekugijimeni amabanga amaphakathi nade, udinga ukwazi okuyisisekelo kokugijima, njengokuphefumula okulungile, inqubo, ukufudumeza, ikhono lokwenza i-eyeliner elifanele ngosuku lomncintiswano, yenza amandla afanele wokugijima nabanye. Ngakho-ke, ngincoma ukuthi uzijwayeze okokufundisa okuhlukile kwevidiyo kulezi nakwezinye izihloko ezivela kumbhali wesayithi scfoton.ru, lapho ukhona manje. Kubafundi besiza, okokufundisa ngamavidiyo kumahhala ngokuphelele. Ukuze ubathole, vele ubhalisele i-newsletter, futhi ngemizuzwana embalwa uzothola isifundo sokuqala ochungechungeni lwezisekelo zokuphefumula okufanele ngenkathi ugijima. Bhalisela isifundo lapha: Ukuqalisa izifundo zevidiyo ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.
I-Ideal 2K Run Tactics
Ukuqonda ukuthi yiziphi izindlela ezifanele zokugijima, udinga ukubheka irekhodi lomhlaba lamadoda kulelo banga. Irekhodi lomhlaba lokugijima amakhilomitha ama-2 ngelikaHisham El Guerrouj waseMorocco, futhi yimizuzu engu-4 imizuzwana engama-44.79.
Ake ngikukhumbuze ukuthi ibanga elingu-2 km livame ukugijimiswa enkundleni ejwayelekile yezemidlalo, amamitha angama-400 ubude. Ngakho-ke, ukuze usebenzise ama-2 km, udinga ukunqoba amathanga ama-5.
Lapho ubeka irekhodi lomhlaba, ithanga ngalinye, kusukela kwelokuqala, uHisham wagijima ngale ndlela elandelayo: imizuzwana engama-57; 58 amasekhondi; 57 amasekhondi; 57 amasekhondi; 55 amasekhondi
Njengoba ukwazi ukubona kusakhiwo, i-run ibifana kwaze kwaba sekugcineni. Futhi kuphela ithanga lokugcina elanqotshwa ngokushesha ngenxa yokusheshisa kokuqeda.
Ngakho-ke, singasho ngokuphepha ukuthi ngisho nokugijima ngomjaho wokuya entanjeni kungathathwa njengecebo elifanele lokusebenzisa ama-2 km. Qala ukusebenzela ulayini wokugcina ngamamitha angama-400. Futhi, ungakhohlwa ngokusheshisa kokuqala okuncane, okungapheli ngaphezu kwemizuzwana engu-6-8. Ukusheshisa umzimba wakho kusuka kusivinini sika-zero bese uthola isihlalo esihle emjahweni. Ngemuva kwalokhu kusheshisa, udinga ukuthola isivinini sakho sokuhamba ngesikebhe bese ugijima ngaleli jubane kuze kube wumbuthano wokuqeda, lapho ungaqala khona ukushesha.
2K ukusebenzisa amaqhinga wabaqalayo
Uma uzogijima ama-2 km okokuqala empilweni yakho, khona-ke inketho yokuqala yamasu ngeke ikusize, ngoba awazi nakancane ukuthi uzolihamba ibanga elingakanani.
Ngakho-ke, kuwe, udinga ukwenza okuhlukile okuhlukile.
Kuyadingeka ukuqala, njengenjwayelo, ngokusheshisa kwemizuzwana engu-6-8. Izinga lalokhu kusheshisa akumele libe likhulu. Ngokukhulunywa ngamaphesenti angama-80-90 wobukhulu bakho. Lokhu kushesha ngeke kukususe amandla akho. Kusukela amasekhondi okuqala ayi-6-8 emzimbeni, uhlelo lokuphakelwa kwamandla luyasebenza, olungeke lusebenzele ibanga lonke. Noma ungakwenzi lokhu kushesha.
Ngemuva kwalokho, ngaphakathi kwamamitha ayi-100 ngemuva kokuqala, kuzofanele wehlise ijubane kancane ngejubane onikezwe isiqiniseko sokuligcina lonke lelo banga. Njengoba usebenzisa i-2K okokuqala, kuzoba nzima ukubala lesi tempo ngokuphelele. Ngakho-ke, ngikweluleka ukuthi uthathe ijubane kancane, ukuze ungaphazami ngokuqinisekile, futhi bekukhona amandla anele kuze kube sekugcineni.
Qalisa ikhilomitha lokuqala ngaleli banga. Bese ufinyelela esiphethweni ngesimo sakho. Uma lokhu kuhamba kukunethezeka, ngasikhathi sinye uyaqonda ukuthi akunakwenzeka ukwengeza okuningi - akukho mandla anele, bese uqhubeka nokuhamba ngejubane elifanayo. Uma ngemuva kwekhilomitha ubona ukuthi ijubane liphansi kakhulu, bese unyusa ijubane kancane. Uma ijubane liphezulu futhi uyaqonda ukuthi usuzophelelwa amandla, awudingi ukukuletha kulokhu futhi wehlise ijubane kusengaphambili.
Qala ukusheshisa ekugcineni kwama-200, hhayi amamitha ayi-400 ngaphambi kokuqeda, njengakwindlela yokuqala. Njengoba, ngenxa yesipiliyoni esincane, ungahle ungabali amandla wombuthano wokuqeda, futhi njengoba usheshise ekuqaleni, ngeke ukwazi ukusheshisa ekugcineni. Kungcono ukusebenzela amamitha wokugcina angama-200 ukuya phezulu.
Amacebo okunqoba
Uma umsebenzi wakho ukunqoba, kufanele uzame ukubambelela eqenjini eliyinhloko noma kumholi kuze kufike kumamitha wokugcina angama-200-300. Ngemuva kwalokho, entanjeni, thola ukuthi ngubani kini ogcine amandla athe xaxa nokuthi ngubani ophelelisa kangcono kakhulu. Ukuphela kwento uma umphikisi wakho egijima kakhulu kusukela ekuqaleni. Kungcono ungazami ukubambelela kukho. Ijubane lomphikisi wakho kufanele libe semandleni akho.
Uma uqonda ukuthi unokusheshisa kokuqeda kahle, ngakho-ke awunalutho ongalwenza ngaphandle kokuzama ukusebenzisa okwahlukahluka kokuqala komfaniswano ngokugijimela entanjeni, unethemba lokuthi izimbangi zakho azikwazi ukuhambisana nejubane lakho.
Kunengqondo impela ukuthi lowo onokuphela okuhle kakhulu noma onekhono lomuntu ophakeme kunabo bonke kulelo banga angawunqoba umncintiswano. Uma ungenayo eyodwa noma enye, kuzobanzima kakhulu ukuthi uwine futhi okuningi kuzoncika ekuzimiseleni kwabaphikisi bakho nokuthi bawachitha kanjani amandla abo.
Amaphutha ekusebenziseni amaqhinga
Ishesha kakhulu, isiqalo eside. Njengoba ngibhale ekuqaleni kwendatshana, kubalulekile ukusheshisa kancane ekuqaleni, kungapheli imizuzwana engeqi kwemi-6-8. Kepha abagijimi abaqalayo bavame ukwenza lokhu ukusheshisa isikhathi eside kakhulu - 100, 200, kwesinye isikhathi ngisho namamitha angama-400. Ngemuva kwalokho, imvamisa ijubane labo bagijimi lehla kakhulu, futhi bavele bakhase baye entanjeni. Leli iphutha elikhulu. Umsebenzi wakho ukusheshisa imizuzwana engu-6-8 bese uthola isivinini sakho ngokunciphisa ijubane. Amamitha ayi-100-150 ngemuva kokuqala, kufanele ngabe vele ugijima ngejubane lapho uzogijima khona okungenani ikhilomitha lokuqala noma uze ufike entanjeni.
Ukugijima okumangele. Abanye abafuna ukuba ngabagijimi bacabanga ukuthi amaqhinga wokuphrinta azobasiza bathole imizuzwana yabo emihle kakhulu. Lokhu akulona iqiniso. Ukugijima okunamarandi kuzothatha isikhathi esiningi nomzamo.
Ingqikithi yokugijima ukuthi ugijima ngokushesha futhi uhamba kancane. Ukwenza ama-jerks anjalo kulo lonke ibanga. Kunengqondo ukusebenzisa i-run edabukile kuphela uma ngabe uqeqesha lokhu kugijima isikhathi esingaphezu kwenyanga eyodwa ukuze ushaye umoya wabaphikisi. Lesi akusona isikhathi esihle sokukhombisa. Ngakho-ke, uma ucabanga ukuthi ungasheshisa amamitha ayi-100, bese uphumula imizuzwana engu-3-4 bese usheshisa futhi. Futhi ngaleyo ndlela ubonise imizuzwana emihle kakhulu, wenze iphutha elikhulu. Ungalenzi leli phutha.
Ukuqeda kusenesikhathi. Awudingi ukuqala ukuqeda ngaphambi kwesikhathi lapho sekusele amamitha angama-400 ukuqeda. Futhi Wabasaqalayo ngisho 200 amamitha. Uma uqala ukusheshisa ngaphezu kwamamitha ayi-600 noma ngaphezulu, lapho-ke ngeke ube namandla anele wokugcina ijubane elimenyezelwe kuze kube sekupheleni kwebanga, futhi nokusheshisa ngisho namamitha ayi-300, ngemuva kokuthi "uhlale phansi", imilenze yakho izogcwala i-lactic acid futhi ukugijima kuzophenduka uhlobo lokuhamba. Uzolahlekelwa okuningi ngale ndlela kunokuba uzuze futhi.
Ukuze ulungiselele ibanga elingu-2 km ukuthi lisebenze kahle, kufanele ubambe iqhaza kuhlelo lokuqeqeshwa olwenziwe kahle. Ukuhlonipha amaholidi kaNcibijane esitolo sezinhlelo zokuqeqesha ama-40% ISIPHAKAMISO, hamba uyothuthukisa imiphumela yakho:
