Ngokuqinisekile abaningi bazwile umqondo onjengokuthi "ukugijima kwesikhawu". Kungokunye kokuzivocavoca okuyisisekelo kunoma yiluphi uhlelo lokulungiselela ukusebenzisa ibanga eliphakathi nelide. Ake sibheke ukuthi kuyini isikhathi sokusebenza, ukuthi ungakwenza kanjani kahle, nokuthi kwenzelwe ini.
Yini isikhathi sokusebenza
Ngamazwi alula, ukugijima kwesikhawu wuhlobo lokugijima olubonakala ngoshintsho lwejubane elisheshayo nelisheshayo. Isibonelo, sigijime imizuzu emi-3 ngejubane elisheshayo, saqala ukugijima eminye imizuzu emi-3, kepha ngejubane. Ngaphezu kwalokho, njengokuphumula, kungcono ukusebenzisa ukugijima okuhamba kancane, hhayi ukuhamba ngezinyawo. Kungani lokhu kuzoxoxwa ngezansi. Kukhona nohlobo olufana kakhulu lokuqeqeshwa, umqeqeshi odumile waseMelika uJack Daniels, ngokususelwa kulolucwaningo engibhala kulo lo mbhalo, encwadini yakhe ethi "800 metres to marathon" ukubiza ukuphindaphinda. Kusebenza ngendlela efanayo. Ijubane lokuqhuba izingxenye ngokuqeqeshwa okunjalo kuphela eliphakeme, futhi ibanga lezigaba lifushane. Ngokuvamile, okushiwo ukuqeqeshwa kuyafana. Kodwa-ke, ukuqeqeshwa kwesikhawu ikakhulukazi kwenzelwe ukuthuthukisa i-VO2 max (ukuthola eminye imininingwane nge-VO2 max, bona le ndatshana: Yini i-IPC). Futhi ukuqeqeshwa okuphindaphindiwe kuqala, okokuqala, ijubane lokunqoba ibanga.
Kuyini ukuqeqeshwa kwesikhawu?
Njengoba ngishilo, ukuqeqeshwa kwesikhawu ikakhulu kukhulisa i-VO2 max. Okungukuthi, amandla omzimba okusuthisa imisipha nge-oxygen, nayo okumele nayo icubungule le oxygen kahle.
Ngokunjalo, uma ephakeme i-VO2 max yomsubathi, umzimba wakhe uzosebenza kahle ngokwengeziwe lapho kucubungula umoya-mpilo, okuwumthombo omkhulu wamandla lapho ugijima amabanga amade.
Izici zokuqeqeshwa kwesikhawu
1. Umzimba uqala ukusebenza ezingeni le-BMD cishe emizuzwini emi-2. Ngakho-ke, ubude besigaba ngasinye sejubane eliphezulu kumele bube ngaphezu kwemizuzu engu-2 noma bheka iphuzu 2.
2. Uma wenza izikhawu ezimfushane, ngokwesibonelo, umzuzu owodwa nohhafu kuya kwemibili, uzobe usalolonga i-VO2 max yakho, kodwa kuphela ngenxa yokuthi umzimba ngeke ube nesikhathi sokululama ngokugcwele ngesikhathi sokuphumula, futhi ngesikhawu ngasinye esisha uzoshesha futhi usheshe. finyelela ezingeni elidingekayo le-IPC. Ngakho-ke, ekwakhiweni kokusetshenziswa okuphelele komoya-mpilo, zombili izikhawu ezimfushane, amamitha ayi-400-600 lilinye, nezinde, imitha elingu-800, 1000 noma i-1500, uma lokhu kungeqi emizuzwini emi-5, kufanelekile. Kulokhu, ijubane lezikhathi, kungakhathalekile ukuthi lide kangakanani, lizolingana.
3. Uma ugijima ezingeni le-IPC imizuzu engaphezu kwengu-5 (kunjalo, isibalo esimaphakathi), umzimba uqala ukungena endaweni ene-anaerobic, engadingeki lapho uqeqesha i-IPC.
Ukubuyiselwa phakathi kwezikhawu kufanele kube kusebenza ngqo, okungukuthi, ukugijima kancane, hhayi ukuhamba. Igrafu engezansi, ethathwe encwadini ethi Heart Rate, Lactate, and Endurance Training ebhalwe nguPeter Jansen, ikhombisa ukuthi ukululama okusebenzayo kunciphisa amazinga emisipha ye-acid ye-acid ngokushesha okukhulu kunokuphumula. Lokhu, ngasendleleni, kuyincazelo yesayensi yokuthi kungani kumele wehlise umoya ngemuva kokuqeqeshwa.
5. Isikhathi sokugijima kancane phakathi kwezikhawu akufanele sibe ngaphezu kwesikhathi sokugijima kwejubane. Isibonelo, uma usebenzisa amamitha ayi-1000 ngemizuzu engu-4 ezingeni le-VOK, lapho-ke kufanele uphumule imizuzu engu-3-4. Kepha akusekho.
6. Isivinini sokuqeqeshwa kwesikhawu kufanele sibe njengokuthi izinga lokushaya kwenhliziyo yakho lizoba seduze kakhulu. Akudingekile ukukhuphula ijubane ngaphezulu.
Ama-athikili amaningi angasiza kuwe:
1. Uqhuba Nini Ukuqalisa Ukusebenza
2. Yini isikhathi sokusebenza
3. Isigamu semarathon ukusebenzisa amaqhinga
4. Ungakuqeqesha Kanjani Ukuqeda Ukusheshisa
I-Fartlek njengohlobo lokuqeqeshwa kwesikhawu
I-Fartlek ingenye yezinhlobo ezidume kakhulu zokuqeqeshwa kwezikhawu, ikakhulukazi isetshenziswa ngenkuthalo. lapho ulahlekelwa isisindo... Yonke imigomo esebenza emsebenzini ojwayelekile wesikhawu iyasebenza naku-fartlek. Umehluko kuphela ukuthi ukushintshanisa ukugijima ngejubane elingaphansi kwejubane le-VOK nakho kungangezwa ngesikhathi se-fartlek. Okungukuthi, wenza isikhawu esisodwa ezingeni le-IPC, okungukuthi, cishe ngesilinganiso senhliziyo esiphezulu. Ngemuva kwalokho yenza ukuphumula okujwayelekile kwejog. Ngemuva kwalokho uqala isikhawu ngezinga okuthiwa umkhawulo wezinga. Lesi yisivinini esilinganisweni senhliziyo samaphesenti angama-90 esiphezulu. Kuthuthukisa ukukhuthazela. Bese uyaphumula futhi.
Ngokuvamile, i-fartlek nayo ingenziwa futhi ngezikhathi ze-IPC kuphela.
Ungakufaka kanjani ukuqeqeshwa kwesikhawu kuhlelo lwakho
Ukuqeqeshwa kwesikhawu kungenye yokusebenza okunzima kakhulu kuyo yonke inqubo yokuqeqesha. Ngakho-ke, akufanele ugcwalise inani eliphelele lezikhawu ngaphezu kwamaphesenti ayi-8-10 wemayela lakho leviki. Futhi faka ukuqeqeshwa kwesikhawu njalo ngesonto. Lezi kungaba ngezikhathi ezijwayelekile noma i-fartlek. UFartlek wenziwa kahle ebusika. Njengoba kuleli cala awuboshelwe enkundleni yezemidlalo, futhi ungagijima nganoma iyiphi indlela ekulungele.
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 umsebenzi wokugijima nabanye. 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.
