Ibanga, amamitha ayi-400 ubude, yi-sprint ende kunazo zonke. Ukuze ufunde ukugijima amamitha angama-400, udinga ukuqeqesha imilenze yakho futhi ukwazi ukusabalalisa kahle amabutho ebangeni.
Ukuzivocavoca umlenze wokugijima amamitha angama-400
Kubalulekile ukuthi noma yimuphi umgijimi wejubane abe nakho imilenze eqinile... Ngakho-ke, okungenani isigamu sesikhathi sokuqeqesha kufanele sinikelwe ekulungiseleleni okujwayelekile komzimba ukuqeqesha imisipha yomlenze.
Ukuze wenze lokhu, izivivinyo ezinjengalezi: squats, squats with a barbell, "pistol", lunges with a barbell or dumbbells, foot training, walk on a support with dumbbells, leg press, etc. njll. ukuphindaphinda, udinga ukugijima uqhubeke 100-200 amamitha okupholisa phansi. Bese uqhubeka nokwenza izivivinyo.
Kubalulekile ukumisa ukuqeqeshwa kwamandla kungakapheli amasonto amabili ngaphambi komjaho uqobo, ngaphandle kwalokho imilenze kungenzeka ingabi naso isikhathi "sokuhlakazeka".
Ukuqeqeshwa kwamandla okuqhuma kokusebenzisa amamitha angama-400
Amandla wokuqhuma abalulekile ekuqaleni okusheshayo. Njengoba amamitha angama-400, yize yinde, kepha isejubane, ukuqala okusheshayo akubalulekanga kangako kunokudlula lonke ibanga. Uziqeqesha ngokugxuma. Ukuzivocavoca okunjalo kufaka phakathi ukweqa okuphezulu, "iselesele", ukugxuma ekusekelweni, ukweqa usuka endaweni, ukweqa usuka onyaweni uye onyaweni, intambo egxumayo.
Njengasendabeni yokuqeqeshwa kwemisipha yomlenze, izivivinyo zokugxuma kufanele "zihlanjululwe" ngezikhathi ezithile ukugijima... Kungcono ukuyeka umsebenzi wokweqa kungakapheli isonto elilodwa nohhafu ngaphambi kokuqala.
Ukuqeqeshwa kokukhuthazela okusheshayo kokugijima amamitha angama-400
Ukukhuthazela ngejubane kuyisici esibaluleke kakhulu sokugijima leli banga. Kubaluleke kakhulu, ngemuva kokuthola isivinini ekuqaleni, ukuyigcina kuze kube sekugcineni. Ukukhuthazela kwejubane kuqeqeshwa kangcono ngokugijima 200-400 amamitha izikhathi eziyi-10-15 ngokuphumula okuncane.
Ama-athikili amaningi angasiza kuwe:
1. Ama-400m Smooth Running Standards
2. Yini isikhathi sokusebenza
3. Inqubo yokugijima
4. Ukugijima Ukuzivocavoca Umlenze
Nazi izibonelo zezinketho zokusebenza ukukhulisa ukukhuthazela kwejubane:
Izikhathi eziyi-10 amamitha ayi-400, phumula imizuzu emi-3 noma ama-400 amamitha wokugijima ukukhanya
Izikhathi eziyi-15 amamitha ayi-200, phumula amamitha ayi-200 ngokugijima noma ngokuhamba
Ama-20-30 izikhathi eziphindwe ngamamitha ayi-100 lilinye ngokuphumula okungu-1-2 kwemizuzu.
Kunezinketho eziningi, into esemqoka ukuqonda umthetho uqobo. Kubalulekile ukuqonda ukuthi ngebanga elinjalo asikho isidingo sokugijima ibanga elide, yisho amamitha angama-600 noma ama-800, ngoba lokhu akukhona ukuqeqeshwa kwejubane, kepha ukukhuthazela okujwayelekile, okudingeka kakhulu kubasubathi abaphakathi kunabagijimi.
Ukuqonda kwamasu okuthi ungabola kanjani amabutho ebangeni lamamitha angama-400
Isikhathi esiningi abasubathi abangenalwazi, futhi kaningi ochwepheshe, benza amaphutha ngokuqala ngokushesha okukhulu. Kepha awekho amandla asele entanjeni, futhi abagijimi abanjalo badlulwa yilabo abasabalalisa amandla abo ngokufanelekile.
Lapho usebenzisa amamitha angama-400, kubalulekile ukwazi amandla akho futhi uqonde ukuthi udinga ukugijima kangakanani ibanga, ukuze "ungawi" ekugcineni kwendlela. Kunendlela eyodwa kuphela yokuqonda lokhu - ngokugijima leli banga. Kungakho ulwazi lokuncintisana lubalulekile kumdlali.
Ungakha enye yokuqina kokuqina kokuqina ukuze ekuqaleni kokuzivocavoca ngemuva kokuzifudumeza, zama ngokushesha ukusebenzisa amamitha angama-400 ngamandla amakhulu. Ngemuva kwalokho uzoqonda ukuthi udinga ukugijima ngokushesha kangakanani. Lokhu kungenziwa kungakapheli amasonto ayi-1.5 ngaphambi kokuqala.
Kungcono ukubola amandla akude ngale ndlela elandelayo:
- Ukuqala ukusheshisa kwamamitha angama-50-60 ukuze uthathe isikhundla esihle emaphethelweni futhi usheshise umzimba wakho ngokushesha okukhulu ukusuka endaweni yokuphumula.
- Ngemuva kwalokho, funa isivinini sakho esiphezulu, lapho uqonda khona ukuthi uzoligcina lonke lelo banga. Ngakho-ke sebenzisa amamitha angama-200-250
- Qala ukusheshisa kokugcina ngamamitha ayi-100 ngaphambi komugqa wokuqeda. Lapha umsebenzi ukuhambisa imilenze yakho ngokushesha okukhulu. Ukwandisa imvamisa yomsebenzi wezandla nakho kuzosiza. Noma umsebenzi wezingalo uhamba ngokushesha kunomsebenzi wemilenze, imilenze isazozama "ukubamba" ngezingalo, futhi ijubane lizoshesha.
Ngisho ngaphandle kokuqeqeshwa ngokomzimba ngenyanga nje, ungakhombisa umphumela omuhle ebangeni lamamitha angama-400. Kunconywa ukuthi uqeqeshe izikhathi ezingama-4-5 ngesonto, ushintsha umthwalo. Lokho wukuthi, namhlanje uqeqesha amandla omlenze, kusasa wenze umsebenzi wokugxuma, kuthi ngakusasa uqeqeshe ukukhuthazela kwamandla, ngemuva kwalokho ubuyele ekuqeqesheni umlenze. Emasontweni amabili ngaphambi kokuqala, khipha umsebenzi womlenze wokuqina ekuqeqesheni bese ushiya ukugijima nokugxuma kuphela. Futhi amasonto ayi-1.5 ngaphambi kokuqala, susa ukweqa bese ushiya kusebenza kuphela. Ezinsukwini ezintathu ngaphambi kokujwayelekile noma ngaphambi komncintiswano, shiya ukuzivocavoca kwakho ama-run ambalwa amamitha ayi-100-200 nokufudumala okuhle nokuphola phansi.
Ukwenza ngcono imiphumela yakho ekugijimeni amabanga amaphakathi nade, udinga ukwazi okuyisisekelo kokugijima, njengokuphefumula okulungile, ubuchule, ukufudumeza, ikhono lokwenza i-eyeliner elifanele ngosuku lomncintiswano, yenza amandla afanele umsebenzi 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.
Sikufisela inhlanhla emncintiswaneni!
