Ukugijima amakhilomitha amathathu - ibanga eliphakathi nendawo elifakwe ohlelweni lweWorld World Championship in Athletics. Ngasikhathi sinye, emiqhudelwaneni yasehlobo, kanye nasemidlalweni yama-Olimpiki, "abushelelezi" amamitha ayi-3000 awagijimi. Bagijimisa umgwaqo oweqa intaba kuphela, noma inkambo yezithiyo ebangeni elingu-3 km.
Irekhodi lomhlaba labesilisa ngelomgijimi waseKenya uDaniel Komen, ovale leli banga ngo-7.20.67 m. Kwabesifazane, irekhodi lomhlaba ngelikaWang Junxia, ogijime u-3 km ngo-8: 06.11 m.
Ngokuphathelene izinkambiso zokukhishwa, khona-ke amadoda adinga ukunqoba leli banga ngemizuzu engu-10.20 esigabeni sesi-3, imizuzu engu-9.40 ngeyesi-2, nakumizuzu yokuqala engu-9.00. Kwabesifazane, izindinganiso zimi kanje: Ibanga lesithathu - 12.45, Ibanga lesibili - 11.40, Ibanga lokuqala - 10.45.
Amasu wokugijima we-3 km
Njengakwezinye izindawo eziningi eziphakathi ezifundweni zamakhilomitha amathathu, kuyadingeka ukubola amandla ngokufanele. Abasubathi abangochwepheshe bagijimisa kancane ingxenye yokuqala yebanga kunaleyo yesibili. Kubadlali abayizimfundamakhwela, kunzima kakhulu ukuphinda lokhu, kepha umuntu kufanele alwele. Kuyadingeka ukuzama ukumboza uhhafu wokuqala nowesibili webanga cishe ngesikhathi esifanayo. Uma ungawazi amandla akho, qala kancane, bese ubheka ukude ukuthi ngabe lokhu kuhamba kukufanele yini, noma kufanele ukwengezwe.
Ukusheshisa kokuqeda kufanele kuqalwe kungakadluli isikhathi Amamitha angama-400 entanjeni.
Ukuzivocavoca kwe-3K Running
Ukulungiselela ukugijima emabangeni aphakathi nade, kufaka ne-3 km, kufanele kube nemijikelezo ebizwa ngokuthi yi-training.
Ngayinye yale mijikelezo inesibopho sohlobo lwayo lomthwalo.
Ubukeka kanjena umjikelezo wokulungiselela:
- Isikhathi Sesisekelo... Ngalesi sikhathi, ukuqeqeshwa kusekelwe emijahweni ehamba kancane kusuka ku-3-5 km kuya ku-10-12 km, kanye nokuqeqeshwa kwamandla, okufanele kwenziwe kanye ngesonto. Lo mjikelezo kufanele uhlale cishe ngamaphesenti angama-30 esikhathi esiphelele onaso ngaphambi komncintiswano noma ukuphumelela isivivinyo.
- Isikhathi esibucayi... Ngemuva kokuqasha lokho okubizwa ngokuthi yi-running base esikhathini sokuqala, kufanele kuguqulwe kube ikhwalithi, okungukuthi, kube ukukhuthazela okukhethekile. Ukuze wenze lokhu, esikhathini sesibili esinamandla, isisekelo sokulungiselela siba ukuqeqeshwa isikhawu futhi unqamula kumodi yethempeli ngesilinganiso senhliziyo samaphesenti angama-90-95 wesilinganiso. Ngasikhathi sinye, iziphambano ezihamba kancane kusamele zibe cishe uhhafu wokuzivocavoca kwakho. Lesi sikhathi kufanele futhi sihlale cishe ngamaphesenti angama-20-30 wesikhathi sokulungiselela.
- Isikhathi esiphakeme... Lapha, ukuqeqeshwa kwamandla kususwe ngokuphelele, futhi ukuqeqeshwa kwesikhawu kuyangezwa esikhundleni, kepha sekuvele ngezimfanelo zejubane. Lokho wukuthi, kuyadingeka ukuqhuba izingxenye zobude obuncane, nokuphumula okuningi phakathi kwama-run, kepha futhi ngejubane eliphakeme. Izingxenye zamamitha ayi-100-200 ziphelele
- Isikhathi sokuhola... Okubizwa nge- "eyeliner" kufanele kuqale isonto noma amabili ngaphambi kokuqala ukuze kunciphise umthwalo kancane kancane futhi kulethe umzimba ekuqaleni okuyinhloko ngokulungela okuphelele. Kulesi sigaba, kuyadingeka ukunciphisa inani lezikhawu ekuqeqeshweni kwezikhawu, ungafaki izikhawu zesivinini noma uzishiye ngenani elingadluli izikhathi ezi-2-3 ngokuzilolonga ngakunye, ususe iziphambano ze-tempo nokuqeqeshwa kwamandla, kepha ushiye iziphambano ngokuhamba kancane.
Ungabuka okuningi mayelana nokuthi uqeqesha kanjani isonto ngaphambi kokuphasa isivivinyo kwesinye sezifundo zevidiyo kulesi siteshi se-YouTube: http://www.youtube.com/channel/UCePlR2y2EvuNTIjv42DQvfg.
Kuyasiza kakhulu ukusebenzisa izingxenye ezikhuphukayo. Thola igquma eliseduze kwakho, amamitha ayi-100-200 ubude, bese ugijimela kulo izikhathi eziyishumi ukuze ijubane lokugijima ngakunye lilingane.
Phumula phakathi kwamasethi imizuzu engu-3-4.
Imibhalo eminingi ukukusiza ulungiselele ukugijima kwakho kwe-3K:
1. Amazinga namarekhodi okugijima u-3 km
2. Yini isikhathi sokusebenza
3. Inqubo yokugijima
4. Ukugijima Ukuzivocavoca Umlenze
Ukuqeqeshwa ngokomzimba okujwayelekile
Ukugijima kahle 3000 amamitha, kuyadingeka, ngaphezu kokugijima, ukuba nemisipha yomlenze eqinile, ngakho-ke kubalulekile ukwenza isethi yokuzivocavoca umzimba ukuqinisa amathanga, izinyawo, imisipha yethole.
Lezi zivivinyo zifaka: intambo egxumayo, ama-squats emilenze, ama-pistol squats (ama-squats emlenzeni owodwa), eqa ukusuka komunye umlenze kuya komunye, nezinye eziningi.
Kubalulekile ukupompa umshini wokunyathelisa, obaluleke kakhulu ekusebenzeni.
Ukuzivocavoca umzimba okujwayelekile kungashintshwa nokusebenza, noma ukunikela isikhathi esithile kubo. Kepha emasontweni amabili ngaphambi komncintiswano, i-OFP kumele imiswe ngokuphelele.
Ukuze ulungiselele ibanga elingamakhilomitha ama-3 ukuthi lisebenze, kuyadingeka ukuthi ubambe iqhaza ohlelweni lokuqeqeshwa olwenziwe kahle. Ukuhlonipha amaholidi kaNcibijane esitolo sezinhlelo zokuqeqesha ama-40% ISIPHAKAMISO, hamba uyothuthukisa imiphumela yakho: http://mg.scfoton.ru/
