Ngokufika kwendawo okuthiwa yipaki emadolobheni amaningi ezwe lakithi, ibanga elingamakhilomitha ama-5 selidumile phakathi kwabafundi. Ngaphezu kwalokho, kwezinye izingxenye zamabutho ahlomile, baphinde badlule indinganiso yokugijima leli banga. Esihlokweni sanamuhla, sizobheka izinketho zokusebenzisa amasu aleli banga, kuya ngezinhloso.
I-5K Running Tactic ehamba phambili
Izinga, ngokusobala, lingabizwa ngamasu wokugijima ama-5 km, lapho irekhodi lomhlaba labekwa khona. UmTopiya uKenenisa Bekele ubeke leli rekhodi emuva ngo-2004 ngokugijima izihlandla eziyi-12.5 enkundleni ngo-12.37.35. Umphumela uyamangalisa impela, kepha asinantshisekelo emphumeleni, kepha ekusatshalalisweni kwamabutho kude.
Ngakho-ke. Nazi izikhathi zekhilomitha ngalinye:
Ikhilomitha eli-1 - 2.33
Amakhilomitha ama-2 - 2.32
Amakhilomitha amathathu - 2.31
Amakhilomitha ama-4 - 2.30
Amakhilomitha ama-5 - 2.29
Angibhalanga okweshumi, ngoba akuphazamisi ikakhulukazi isithombe esiphelele. Njengoba ubona, wayegijima njalo. Ngaphezu kwalokho, ukwanda kwejubane bekuhlala njalo. Leli qhinga libizwa nge- "Negative splits". Leli qhinga lisetshenziswa cishe kuwo wonke amarekhodi omhlaba omude. Ingqikithi yayo ilele ekutheni isigamu sokuqala sebanga sihamba kancane kunesesibili. Imvamisa lo mehluko ungamaphesenti ama-2-3. Futhi akudingeki ugijime njengalapha. Ungagijima amakhilomitha okuqala ayi-2,5 ngejubane elingaguquguquki, bese kuthi amakhilomitha wesibili no-2.5 anyuse ijubane kancane. Okusho ukuthi, akudingekile ukwengeza kukhilomitha ngalinye.
Ubunzima bale nqubo busekuthini kufanele wazi amandla akho nesikhathi ongaqiniseka ngaso. Kusukela kukhilomitha lokuqala, udinga ukukhetha ijubane elizokuvumela ukuthi ulinyuse ebangeni, ucabangela ukuqongelela kokukhathala, futhi ngasikhathi sinye ngeke lihambe kancane, elingenakukhokhelwa nganoma yikuphi ukusheshisa ekugcineni.
Njengoba ngibhalile, ukuphambuka okuhle kuthempeli phakathi kwengxenye yokuqala neyesibili kungamaphesenti ama-2-3. Konke okuphezulu sekuvele ukuchitha isikhathi kumakhilomitha okuqala, konke okuphansi sekuvele kungenye indlela - amaqhinga wokugijima, esizokhuluma ngawo ngezansi.
Imibhalo eminingi ezosizakala kuwe:
1. Amazinga namarekhodi angama-5 km
2. Ungakuqeqesha Kanjani Ukuqeda Ukusheshisa
3. Uqhuba Nini Ukuqalisa Ukusebenza
4. Okufanele ukwenze uma uhlangothi lwangakwesokudla noma lwesobunxele lubuhlungu ngenkathi ligijima
Ngakho-ke, sebenzisa le ndlela yokubola ngamandla ngebanga kuphela uma uzethemba ngo-100% kumakhono akho futhi uyazi ukuthi yimuphi umphumela othembele kuwo. Esimweni esiphambene, njengoba umkhuba wabagijimi ukhombisa. Ukuthatha ijubane kancane kunesilinganiso, ngeke ube namandla okulinyusela entanjeni. Ngakho-ke, kubadlali abayizimfundamakhwela, ngincoma iqhinga lokugijima ngomfaniswano ngokugijimela entanjeni.
Amacebo wokugijima ngisho no-5K
Leli qhinga lingasetshenziselwa noma yiliphi ibanga elide noma eliphakathi nokugijima. Ingqikithi yayo ilele ekutheni kusukela kumamitha okuqala uqala ukugijima ngejubane elijwayelekile lomphumela owulindele. Uma inhloso yakho ukuphela kwemizuzu engama-20. Gijimisa njalo amakhilomitha imizuzu engu-4 bese ugijimela entanjeni.
Kunobuqili obulodwa lapha. Kuseqinisweni lokuthi ekuqaleni kungenzeka ukuthi "uqhutshekelwe" phambili. Uma ukwazi ukukulawula ngokusobala lokhu futhi ugijime ngejubane lakho elijwayelekile, ngisho nekhilomitha lokuqala lihle. Uma, ngaphansi kwethonya lemizwa ne-adrenaline, ugijima ikhilomitha lokuqala ngokushesha okukhulu, khona-ke konke kuzoncika ekutheni ukwenze ngokushesha okungakanani kusuka ngejubane elijwayelekile. Futhi, amaphesenti ama-2-3 ngeke adlale indima ekhethekile. Kepha uma ulindele futhi uqonde ukuthi cishe ukulungele ukugijima imizuzu engama-20, bese ugijima ikhilomitha lokuqala ngo-3.30, khona-ke lungela ukuthi lizobuya lizokuhlupha ngentambo yokugcina. Noma ngabe ukhetha ijubane lakho elijwayelekile.
Usuzokhuphula izinga le-lactic acid, futhi izokhula kuphela ngokuqhubekayo. Ngakho-ke, ngisho nesitoko esivelayo semizuzwana engama-30, ungalahlekelwa kalula kumakhilomitha wokugcina angu-1-2.
Lokho wukuthi, ngisho nasemizweni, zama ukungasheshisi kakhulu kukhilomitha yokuqala.
Amaqhinga we-5K wokuSebenza Wokunqoba
Kulokhu, sikhuluma ngalabo abangenandaba nesikhathi, kepha kubalulekile ukunqoba umjaho. Amaqhinga anjalo kuphela azosiza uma bonke abaphikisi bemayelana nezinga lakho. Uma kungenjalo, akunasisekelo kumaqhinga anjalo, futhi kungcono ukugijima ngokuya ngenketho esebenzayo. Ngaphandle kwalokho, ngeke ukwazi ukuwina, futhi umphumela uzoba yinhlekelele.
Ngakho-ke, uma siphendukela kunoma yimuphi umjaho wamakhilomitha ama-5 emincintiswaneni emikhulu, lapho ukunqoba kungabalulekile, sizobona isithombe esilandelayo:
Amakhilomitha okuqala abasubathi ngokungagunci ukozela. Qalisa ngokunensa ngokwedlulele maqondana nezinsolo zabo. Futhi kuphela emathangeni okugcina aqala ukusheshisa, thola ukuthi ngubani ophothula kahle kakhulu. Leli iqhinga lokugijima elijwayelekile kuma-Olimpiki nakuma-Olimpiki.
Nawe ungenza okufanayo. Lokho wukuthi, umsebenzi wakho ukubambelela eqenjini labaholi, noma umholi oyedwa, bese uqala ukwenza ukusheshisa kokugcina ngamamitha ayi-500 ngaphambi kwentambo. Ophumelele kuzoba nguyena osenamandla amaningi asele futhi onezinkomba zejubane eziphakeme.
Amaqhinga wokugijima amabi
UVladimir Kuts wabhala ngaye encwadini yakhe "kusukela ekuqaleni kuya kumpetha wezemidlalo." Wayengumpetha owaziwayo waleli qhinga. Ingqikithi yayo bekuwukuthi uthathe umthwalo wobuholi kuwe, kepha ngezikhathi ezithile ushintshe ijubane lokugijima kwakho. Lokhu kuzokhipha ngokushesha umgijimi ongakulungele ukuphuma kwimodi, futhi nguwe wedwa ozohola umjaho.
Kepha wena uqobo lwakho kufanele ulungele ukugcina ijubane elinjalo lokugijima. Ngakho-ke, kuzofanele uqhube ukuqeqeshwa okukhethekile okuhlose ukuthuthukisa lezi zimfanelo.
Ukuze uthuthukise imiphumela yakho ekugijimeni kwe-5K, udinga ukwazi okuyisisekelo kokugijima, njengokuphefumula okufanele, inqubo, ukufudumeza, ikhono lokwenza i-eyeliner elifanele ngosuku lomncintiswano, wenze amandla afanele asebenze ekugijimeni, nakwabanye. Ngakho-ke, ngincoma ukuthi uzijwayeze okokufundisa kwamavidiyo okuhlukile 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.
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