Isigamu semarathon siyisijeziso esihle kakhulu sokugijima. Sikhulume ngalokho odinga ukukwazi nokuthi ungaziqeqesha kanjani ukuze umane usebenzise umjaho wakho wokuqala wemarathon ku-athikili yokugcina lapha: Ungayiqhuba kanjani imarathon yakho yokuqala... Namuhla sizohlaziya ukuqeqeshwa kwabasubathi abanesipiliyoni abahlela ukugijima ama-21 km 97 amamitha ngehora eli-1 imizuzu engama-40.
Imigomo ejwayelekile yokulungiselela i-marathon yesigamu
Uma i- uhhafu wemarathon kuwena ukuqala okuyinhloko, hhayi okuphakathi, khona-ke ukulungiselela okugcwele kufanele kuqalwe ezinyangeni ezi-3 ngaphambi kokuqala. Lokhu, akusho, ukuthi akunakwenzeka ukulungiselela ngesikhathi esincane. Mane nje umphumela wokulungiselela ngesikhathi esifushane uzoba mubi kakhulu. Futhi, phakathi nalezo zinyanga ezintathu ungaba nesivivinyo se-10-15 km. Ngasikhathi sinye, imigomo yokulungiselela isazohlala igxile kumarathon wesigamu. Kuzodingeka kuphela ukwenza isonto langaphambi komncintiswano ngaphambi kokuthi lokhu kuqale ukuzola.
Ezinyangeni zokuqala kwezintathu zokuqeqesha, kufanele kugxilwe ngokwengeziwe ekwakheni isisekelo esisebenzayo nokuqinisa imilenze yakho. Okungukuthi, ukuthola ivolumu egijimayo ngokusebenzisa iziphambano ezisuka ku-8 kuye kuma-20 km ezindaweni ezahlukahlukene zokushaya kwenhliziyo, okungukuthi, ngejubane elihlukile. Ukugijima ngejubane elincane ngeke kunikeze imiphumela, kepha kuphela ngejubane elisheshayo noma eliphakathi kungadala ukusebenza ngokweqile.
Futhi yenza izivivinyo zomzimba ezijwayelekile zokuqeqesha imilenze. Ngakho-ke, ngokuya ngenani lokuzivocavoca ngeviki, udinga ukunikela isigamu sakho konke ukusebenzisa ukuwela. Amanye amaphesenti angama-30 kuya kwangu-40 kufanele abelwe ukuqeqeshwa ngokomzimba okujwayelekile futhi amaphesenti ayi-10-20 omsebenzi kufanele kwenziwe umsebenzi wesikhawu, okugcizelelwa kakhulu okuzokwenziwa enyangeni yesibili neyesithathu yokuqeqeshwa.
Ngenyanga yesibili, inani le-GPP lingehliswa kancane kancane, ngenkathi inani lomsebenzi wesikhawu ezingxenyeni zingakhuphuka. Kuyinto efiselekayo futhi ukunciphisa inani eliphelele leziphambano. Isibonelo, uma uqeqesha amahlandla ama-5 ngeviki, khona-ke udinga ukugijima izikhathi ezi-2 unqamule, wenze umsebenzi wesikhawu esiphindwe ka-2 enkundleni bese unikela usuku olungu-1 ekuqeqesheni umzimba jikelele.
Inyanga yesithathu izobe inamandla kakhulu futhi inzima kakhulu. Kuyinto efiselekayo ukukhipha ngokuphelele ukuqeqeshwa ngokomzimba ngokuphelele noma ukukwenza ngemuva kokuwela izwe njengokungezelela ekuqeqeshweni. Ngasikhathi sinye, iziphambano nazo kufanele zenziwe ngejubane eliphakeme. Usuku olulodwa ngesonto kufanele lukhethwe njengosuku okuzokwenziwa ngalo umsebenzi onzima kakhulu wesikhawu.
Ngakho-ke, ngesilinganiso esifanayo sokuzivocavoca oku-5 ngeviki, sishiya izinsuku ezingama-2-3 zeziphambano, okumele eyodwa ibe ngejubane, kanti ezinye ngejubane elijwayelekile, noma ngejubane, uma kudingeka ukululama. Futhi ukusebenzisa okungaphezulu okungu-2-3 kufanele kunikelwe emsebenzini wesikhawu.
Ihhafu yemarathon, ibanga liyashesha ngokwanele, kepha ngasikhathi sinye ubude. Ukukhombisa ubuningi bakho kuyo futhi ujabulele inqubo kanye nomphumela, udinga ukuba nolwazi oluyisisekelo mayelana nokulungiselela, amaphutha, ukondleka kwesigamu semarathon. Futhi ukuze lolu lwazi lusebenze luhleleke kakhudlwana futhi lube lula, udinga ukubhalisela uchungechunge lwezifundo zamavidiyo zamahhala ezinikezelwe ngokukhethekile ekulungiseleleni nasekunqobeni isigamu semarathon. Ungabhalisela kulolu chungechunge oluyingqayizivele lwezifundo zevidiyo lapha: Izifundo zevidiyo. Isigamu semarathon.
Umsebenzi wesikhawu ulungiselela uhhafu wemarathon.
Akunandaba ukuthi uwela iziphambano kaningi kangakanani futhi ngobuningi, noma kunjalo, ukuze wandise isivinini esiyisisekelo sokunqoba ibanga, udinga ukuqeqesha izingxenye.
Ukwelulwa kungaqhutshwa noma kuphi. Kulula kakhulu ukuzisebenzisa enkundleni yezemidlalo kuphela ngoba lapho ungalinganisa ngokunembile ibanga. Kepha ungakhetha noma iyiphi ingxenye noma yikuphi bese uyiqhuba ngokuya ngomgomo ofanayo.
Umgomo oyinhloko wokusebenza ezigabeni ukuthi ngesikhathi sokuzivocavoca umzimba kudingekile ukusebenzisa izingxenye eziningi kangako ukuze isamba sazo silingane okungenani isigamu sebanga, okungukuthi, amakhilomitha ayi-10.
Njengokuzivocavoca umzimba, ungagijima izikhathi ezingama-20-30 400, Izikhathi ezingu-10 1000, izikhathi ezingu-7 izikhathi eziyi-1500. Ngasikhathi sinye, ijubane kufanele ligcinwe liphakeme kunaleli ozonqoba ngalo uhhafu wemarathon, ukuze umzimba ube nokugcina isivinini. Phakathi kwezigaba, ukuphumula kufanele kwenziwe ngendlela yokukhanya okuhamba kancane imizuzu engu-3-4.
Ngokwesibonelo. Sebenza - yenza izikhathi eziyishumi kumamitha ayi-1000 njalo ngemishini yokukhanya engu-200. Uma ufuna ukuqedela uhhafu wemarathon ngehora eli-1 ngemizuzu engama-30, khona-ke ikhilomitha ngalinye kufanele limbozwe cishe ku-4 m - 4.10 m.
Umsebenzi wokwehla ulungiselela umugqa wemarathon
Uhlobo oluhle kakhulu lomsebenzi wokulungiselela isigamu semarathon ukukhuphuka ngokugijima. Lolu hlobo lokuqeqeshwa lubhekisa ekuqeqesheni isikhawu futhi kuyinto efiselekayo ukukwenza kanye ngesonto.
Thola isilayidi esinethambeka lama-degree ayi-8, kusuka Amamitha ayi-200... Futhi ugijime kuyo ngejubane lokugijima ezigabeni. Kungakuhle ukwenza ama-run-ins esamba esingu-5-6 km. Phumula - hamba ubuyele emuva.
Ukuzivocavoca ngemilenze ukulungiselela i-marathon yesigamu
I-GPP yokugijima ibanga eliphakathi nelide ayihlukile kakhulu komunye nomunye. Ngakho-ke, ukuze ufunde kabanzi ngalesi sihloko, funda i-athikili: indlela yokuqeqesha imilenze yakho yokugijima.
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. Bhalisa lapha: Ukuqalisa izifundo zevidiyo ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.
Ukuze ukulungiselela kwakho ibanga elingamakhilomitha angama-42.2 kube nokusebenza ngempumelelo, kuyadingeka ukuthi ubambe iqhaza ohlelweni lokuqeqeshwa olwenziwe kahle. Ukuhlonipha amaholidi kaNcibijane esitolo sezinhlelo zokuqeqesha ama-40% ISIPHAKAMISO, hamba uyothuthukisa imiphumela yakho:
