Ukugijima ibanga elingu-2 km akuyona umdlalo wama-Olimpiki. Kodwa-ke, ukugijima kuleli banga kusetshenziswa ngenkuthalo ezinsukwini ezehlukene zemidlalo nasemincintiswaneni yezemidlalo phakathi kwezingane zesikole, abafundi kanye nabasebenzi bamabhizinisi ahlukahlukene. Esihlokweni sanamuhla, uzofunda imigomo eyisisekelo yokulungiselela ukugijima okungu-2K. Ungabona amazinga wokugijimela leli banga LAPHA
Kukangaki ukuqeqesha ukugijima okungu-2K
Okufanelekile kubathandi bezimfundamakhwela kuzoba ukusebenzisa oku-5 ngeviki. Lokhu kuzokwanela ukuqhubeka kahle, kepha ngasikhathi sinye akwenele ukuletha umzimba wakho ekusebenzeni ngokweqile, kuncike ekushintsheni kwemithwalo efanelekayo.
Uma unethuba lokuqeqesha izikhathi eziyisithupha ngesonto, khona-ke lolu suku olungu-6 lungasetshenziswa njengosuku lokuqeqeshwa okwengeziwe kwamandla, noma usuku lokuwela kancane kancane.
Uma unezinsuku zokuqeqeshwa ezi-3 noma ezi-4 kuphela ngeviki, kuzofanela uhlanganise ukuqeqeshwa kwamandla ne-treadmill. Isibonelo, yenza uchungechunge olu-1 noma olu-2 lokuzivocavoca umzimba ngokushesha ngemuva kokuwela kancane.
Uma ungenalo ithuba lokuqeqesha noma kathathu ngesonto, kuzoba nzima ukuqinisekisa inqubekela phambili, ngoba ukuqeqeshwa okungu-1 noma okungu-2 ngesonto ngeke kwanele ukuthi umzimba uqale ukujwayela imithwalo.
Uhlelo lokulungiselela ukugijima okungu-2K.
Ukugijima ibanga elingu-2 km kusho amabanga aphakathi nendawo. Ngakho-ke, izinhlobo eziyinhloko zokuqeqeshwa zokwenza ngcono ukusebenza kuzoba iziphambano nomsebenzi wesikhawu ukwenza ngcono i-VO2 max. Uzodinga futhi ukusebenza ngejubane futhi wenze ukuqeqeshwa kwamandla.
Ngakho-ke, ake sibheke cishe izinhlelo zokuqeqesha, kuya ngenani lezinsuku zokuqeqeshwa ngesonto:
Ukusebenza oku-3 ngeviki:
1. Ukuqeqeshwa isikhawu. Izikhathi ezingama-3-5 ngamamitha ayi-600 ngokuphumula okungamamitha angama-400 ukugijima kancane. Noma ama-7-10 aphindwe izikhathi ezingama-400 amamitha ngokuphumula okungamamitha angama-400 ukugijima kancane.
Ungalwenza kanjani kahle lolu hlobo lokuqeqeshwa, funda i-athikili: yini isikhathi esisebenzayo.
2. Slow cross 5-7 km. Ngemuva kwesiphambano se-1-2 chungechunge lokuzivocavoca umzimba jikelele, engikhulume ngakho kulesi sifundo sevidiyo:
3. Isiphambano se-4-6 km tempo. Lokho wukuthi, ukugijima sengathi usemncintiswaneni.
Ukuzivocavoca okuyi-4 ngeviki:
1. Noma u-6-10 uphindwe ngamamitha ayi-400 lilinye ngokuphumula okungamamitha angama-400.
2. Ngemuva kwesiphambano 1-2 uchungechunge lokuzivocavoca umzimba jikelele
3. Isiphambano se-4-6 km tempo.
4. Ukuwela u-5-7 km ngejubane elijwayelekile. Lokho kungukuthi, hhayi kuze kube sezingeni eliphezulu lamakhono abo. Kepha futhi akulula impela, njengesiphambano ngokuhamba kancane.
Ukuzivocavoca okungu-5 ngesonto
1. Noma u-7-10 uphindwe ngamamitha ayi-400 lilinye ngokuphumula okungamamitha angama-400.
2. Slow cross 5-7 km.
3. Ukuwela u-5-7 km ngejubane elijwayelekile.
5. Qedela ukuqeqeshwa okujwayelekile ngokomzimba kochungechunge olungu-3-4.
Imigomo yokushintsha umthwalo kungakapheli isonto lonke nesikhathi sonke sokuqeqeshwa.
Into esemqoka okufanele uyikhumbule ukuthi ngemuva kokuzivocavoca kanzima, okulula kufanele kuhlale kuhamba njalo. Ukuzivocavoca kanzima kufaka phakathi ukuqeqeshwa kwesikhawu nokwenza pacemaking. Ukukhanya, iziphambano ezihamba kancane, iziphambano ngejubane elijwayelekile nokulungiswa komzimba okujwayelekile.
Ama-athikili amaningi azosiza lapho ulungiselela ukuqhutshwa kwe-2K:
1. Inqubo yokugijima
2. Ungaqala kanjani kusuka ekuqaleni okuphezulu kahle
3. Uqhuba Nini Ukuqalisa Ukusebenza
4. 2 km ukusebenzisa amaqhinga
Njalo emavikini angu-3-4, udinga ukwenza isonto lokuphumula, lapho ugijima khona kuphela imijaho engasheshi.
Emasontweni amabili ngaphambi komncintiswano, khipha ukuqeqeshwa ngokomzimba okujwayelekile ohlelweni, bese ukubuyisela ngezikhawu ezisheshayo zamamitha ayi-100 noma ama-200 ukuphumula ngebanga elifanayo, kuphela kancane. Yenza ama-reps ayi-10 kuya kwangama-20.
Isonto ngaphambi kokuqala, shintshela ohlelweni lweviki lokuncintisana.
Ukukhulisa ukusebenza kwakho ngokuqhubeka 2 km, udinga ukwazi izisekelo zokugijima, njengokuphefumula okufanele, amasu, ukufudumeza, ikhono lokwenza i-eyeliner efanele ngosuku lomncintiswano, ukwenza umsebenzi wokuqina wamandla wokugijima, nokunye. Konke lokhu uzokufunda ochungechungeni oluyingqayizivele lwezifundo ezisebenza ngamavidiyo, ongazithola kuphela ngokubhalisela incwadi yezindaba yamahhala ngokuchofoza kulesi sixhumanisi: Izifundo zevidiyo ezisebenzayo ezihlukile... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.
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:
