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IDelta Sport

10 km ukugijima

Kungani kuwusizo ukugijima amabanga amade

Wonke umuntu uyazi: imisipha yilokho okubonwayo kusuka ngaphandle, okungafakwa phezulu ngama-dumbbells. Kepha kukhona nemisipha engabonakali, noma ethintwayo. Emzimbeni womuntu kukhona imisipha yenhliziyo, ebaluleke kakhulu izikhathi eziningi kune-biceps empompiwe, ama-triceps namathole. Lo msipha ubhekele wonke umzimba, futhi ngokwemvelo ama-biceps akho kanye ne-triceps yakho. Ukugijima isiphambano samakhilomitha ayi-10 kusho "ukumpompa" nokuthuthukisa imisipha yenhliziyo. Iyaqina, okusho ukuthi ungagijima ngokwengeziwe njalo. Kunengqondo ukukholelwa ukuthi ukube bekungekho ngalesi sihlunu, abantu bebengeke baphile emhlabeni.

Ukuthuthukiswa kokukhuthazela

Umuntu ngamunye unomngcele womzimba obizwa nge- "rate reaction". Akunakwenzeka ukunqoba lo mkhawulo, kepha ungathuthukisa imiphumela yakho kulo mkhawulo. Ukugijima amakhilomitha ayi-10 kuyisinyathelo esibheke “ezingeni lokuphendula”. Uma ukugijima kulula, khona-ke ungazikhawulela ngesikhathi, ngokwesibonelo, imizuzu engama-52 yesiphambano sonke. Uma uligcinile leli banga futhi, lapho-ke kuzodingeka unciphise isikhathi kuze kube ngumzuzu lapho ungeke uhambisane nesikhathi. Zama nsuku zonke futhi uthuthukise imiphumela yakho.

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. Bhalisela isifundo lapha: Ukuqalisa izifundo zevidiyo ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.

Ukuthuthukiswa kwengxenye yezengqondo

Ukuziphoqa ukuthi usebenzise isiphambano akusewona umsebenzi olula. Kepha kanjalo nje, ukuphuma nokugijima i-10 km ngaphandle kokuzilungiselela kubukeka njengesithiyo esingenakunqotshwa. Udinga ukulungiselela isiphambano, hhayi kuphela ngokwenyama, kepha nangokwengqondo. Udinga ukushuna kahle. Hlala phansi ucabange ngebanga, izindlela ezingenzeka zaleli banga, futhi okubaluleke kakhulu ukuqonda ukuthi akuyena umuntu olidingayo, kepha nguwe, wena!

Futhi ngenkathi ugijima: 1/3 webanga ongaligijima ngesivinini, 2/3 usuvele usukhathele impela, bese kuthi kowesithathu wokugcina umzimba ukutshele ukuthi ume, kepha kufanele ukungakunaki lokhu bese usebenza, uziphoqe. Kulapha, lapho uzitshela ukuthi ugijime, lapho ubuchopho kanye nengqondo kuqeqeshwa khona. Kungakho udinga ukugijima kakhulu ukuze ukhathale futhi ubone ukuthi kusekuncane okuthe xaxa, ngilidlulile leli banga ngesizathu esizwakalayo. Ezengqondo ukukhuthazela kubaluleke kakhulu lapho ugijima, ikakhulukazi ngebanga lamakhilomitha ayi-10.

Imibhalo eminingi ongayithanda:
1. Iqale ukugijima, odinga ukukwazi
2. Yini isikhathi sokusebenza
3. Inqubo yokugijima
4. Kungenzeka yini ukugijima ngomculo

Ukuthuthukiswa kokuphefumula

Ngokwemvelo, ukugijima kuthinta uhlelo lokuphefumula lomzimba. Uhlelo lokuphefumula oluthuthukisiwe luzosiza ngokuzayo, nakweminye imisebenzi nezinto zokuzilibazisa.

Konke kumayelana ukuphefumula okulungile... Lapho sikhathele, umfutho wokuphefumula uyanda, umzimba udinga i-oxygen eyengeziwe. Kusezigabeni zokugcina zokugijima, lapho kuba nzima ukuphefumula, lapho amaphaphu “aqina” khona.

"Izindawo ezifile" lapho zigijima

Uma ugijima ibanga elide eliwela, uzwe ukuzwa okushoshozelayo ohlangothini lwesobunxele noma kwesokudla, futhi lokhu akukuhle neze futhi kubuhlungu. Ngalesi sikhathi, imvamisa ufuna ukuyeka yonke into uyeke ukugijima. Lo mzuzu ubizwa ngokuthi "isikhungo esifile". Ukunqoba kulula ngokwanele. Udinga nje ukuthi uzitshele ukuthi awugijimi ukuze uyeke futhi ume. Udinga ukuzibekela ijubane futhi usheshise ukunyakaza ngezandla zakho, uhambise umzimba wakho phambili. Njalo izinyathelo ezi-2 zihogela, nezinyathelo ezi-2 ziphume. Kungakho udinga ukuqeqesha i-psyche yakho.

Isiphambano se-10 km: zihlole namuhla

Awudingi ukugijima unqamule izwe, kepha lapho-ke ngeke uyithole leyo njabulo lapho, ngemuva kokugeza okuqabulayo, ulele kusofa futhi ubone ukuthi uzinqobile, uziphoqelele, uyakwazi, futhi ukuphinda lokhu kaningi. Ukugijima ngamakhilomitha ayi-10 kuqeda “ukukhululeka” komzimba, futhi lokhu akukhathazi muntu.

Kufanele ibukeke kanjani? Udinga ukusho ngokuziphatha, lokhu akusilo i-3 noma i-5 km, kepha yi-10. okokwembatha kufanele kube wuhlobo lwezemidlalo futhi kungaphazamisi ukunyakaza kwakho. Izintambo zidinga ukuboshwa kahle kakhulu, ngoba akufanele uyeke ukugijima futhi uthole umoya wakho. Kungcono ukungahambi nomculo, kepha gxila ebangeni nasekuphefumuleni kwakho.
Esinye isici esibalulekile ukukhetha umzila wesiphambano. Udinga ukwenza uhlelo ngaphambi kokuqalisa. Kungcono ukhethe indlela lapho kunokukhuphuka okuningi khona. Gwema amarobhothi njengoba kungadingeka ukuthi ume. Umgwaqo kufanele ubhebhe futhi ungabi nezimbobo ukuze ungalimazi umlenze wakho futhi ungaphefumuli. Zonke lezi yizinto ezibaluleke kakhulu lapho usebenza hhayi amakhilomitha ayi-10 kuphela, kodwa futhi nanoma iliphi elinye ibanga.

Ukuze ukulungiselela kwakho ibanga elingu-10 km kusebenze kahle, kufanele ubambe iqhaza kuhlelo lokuqeqeshwa olwenziwe kahle. Ukuhlonipha amaholidi kaNcibijane esitolo sezinhlelo zokuqeqesha ama-40% ISIPHAKAMISO, hamba uyothuthukisa imiphumela yakho: http://mg.scfoton.ru/

Bukela ividiyo: Air Kuanheun. 10 KM (May 2025).

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