Ukufunda ukugijima amamitha ayi-100, kufanele ube namandla amahle namakhono wokugxuma. Ngokungafani nokugijima amabanga amaphakathi nade, ukugijima ngamamitha ayi-100 kudinga ukukhuthazela okuncane noma ukungabikho nhlobo. Kodwa-ke, ukuze ukwazi ukugijima ngisho namamitha ayi-100 ngaphandle kokuncipha, ukubekezela kwejubane nakho kuzofanele kuqeqeshwe.
Ukuqeqeshwa kwamandla kokugijima amamitha ayi-100
Lokhu kuqeqeshwa kufaka konke ukuvivinya amandla. Kubaluleke kakhulu ukuthi ama-sprinters asebenzisa amamitha ayi-100 abe nawo kakhulu imisipha yomlenze eqinile... Ngakho-ke, konke ukuzivocavoca okwenziwe ebhlokini yamandla kwenziwa ngezisindo ezinkulu.
Ukuzivocavoca okuyisisekelo ukukhulisa amandla omlenze ku-sprinter:
- squats Deep nge barbell noma dumbbells nge ukufinyelela amasokisi
- Umlenze cindezela
- Ukuphakamisa umzimba ezinzwaneni ngezisindo
- "Pistol" noma squats emlenzeni owodwa ngezinsimbi.
Lezi zivivinyo ezi-4 zingabizwa ngokuthi ziyisisekelo. Kunezinye eziningi, kanye nezinhlobonhlobo zalezi zivivinyo zamandla. Kepha ngokuqeqeshwa okuyisisekelo okujwayelekile, i-arsenal enjalo yanele.
Kungcono ukwenza izivivinyo zamasethi ama-3 okuphindaphindwa okungu-8-10 ngakunye.
Umsebenzi wokweqa ukugijima kwamamitha ayi-100
Umsebenzi wokugxuma ukhulisa amandla wokuqhuma kumdlali, okubalulekile ekusebenzeni amamitha ayi-100. Kunokuzivocavoca okuningi kweqa. Ake sicabangele okuyinhloko:
– Intambo yokweqa kungabizwa ngokuzivocavoca okuyisisekelo kwabo bonke abagijimi. Baqeqesha ukukhuthazela okujwayelekile nokuqina futhi baqinisa nezicubu zethole.
- Eqa "iselesele". Zimelela ukweqa phezulu ngangokunokwenzeka kusuka endaweni yokuma-crouch. Ukuzivocavoca okuyisisekelo komgijimi, njengoba kusebenza ngaphambili kwethanga nemisipha yethole, ngaleyo ndlela kukhulisa amandla okusheshisa komsubathi kwasekuqaleni.
- Kuzuba okuphezulu endaweni noma ngaphezulu kwezithiyo. Imisipha yethole isebenza kahle.
- Ukugxuma kusuka onyaweni kuya onyaweni, ukwenza ngcono ukuqhuma kwemilenze.
- Ukugxuma ngomlenze owodwa nakho kusebenza kahle imisipha yethole futhi kuthuthukisa ukukhuthazela kwejubane.
Umsebenzi wokugxuma uvame ukwenziwa ngokuhlanganyela nokusebenza. Imvamisa, ukuqeqeshwa kuhamba kanjena: 1-2 uchungechunge lokugxuma, oluqukethe izivivinyo ezi-5-7, ziyenziwa, bese kuthi abasubathi baqale ukuqeqesha.
Imibhalo eminingi ukukusiza ulungiselele ukugijima kwakho okungu-100m:
1. Ungakuqeqesha kanjani ukuqala ukusheshisa
2. Yini isikhathi sokusebenza
3. Ungaqala kanjani kusuka ekuqaleni okuphezulu kahle
4. Ungakuqeqesha Kanjani Ukuqeda Ukusheshisa
Ukuqeqeshwa kokugijima ibanga lamamitha ayi-100
Abagijimi bamamitha ayi-100 badinga ukuthuthukisa ijubane labo. Ukuze wenze lokhu, udinga ukugijima ngesivinini esiphezulu sezingxenye ezimfushane ngokuphumula okuncane.
Ukusheshisa kwamamitha angama-50 kusebenza kahle kakhulu. Futhi, ekuthuthukiseni ukukhuthazela kwejubane, abaqeqeshi abaningi bancoma ukugijima amamitha ayi-150. Kwenziwa ama-run ayi-10-15.
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. Bhalisa lapha: Ukuqalisa izifundo zevidiyo ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.
