Ukugijima amamitha ayi-500 akulona ibanga le-Olympic. Leli banga futhi aligijinywa kumaWorld Championship. Ngaphezu kwalokho, amarekhodi omhlaba awaqoshwa kumamitha ayi-500. izingane zesikole nabafundi bathatha ibanga elingu-500 m lokugijima ezikhungweni zemfundo.
1. Izindinganiso zesikole nezabafundi ezigijima ngamamitha ayi-500
Abafundi bamanyuvesi kanye namakolishi
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | |
| Amamitha angama-500 | 1 m 30 s | 1 m 40 s | 2 m 00 s | 2 m 10 s | 2 m 20 s | 2 m 50 s |
Isikole sebanga le-11
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga lesi-3 | |
| Amamitha angama-500 | 1 m 30 s | 1 m 40 s | 2 m 00 s | 2 m 10 s | 2 m 20 s | 2 m 50 s |
Ibanga le-10
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga lesi-3 | |
| Amamitha angama-500 | 1 m 30 s | 1 m 40 s | 2 m 00 s | 2 m 00 s | 2 m 15 s | 2 m 25 s |
Ibanga 9
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | |
| Amamitha angama-500 | 1 m 50 s | 2 m 00 s | 2 m 15 s | 2 m 00 s | 2 m 15 s | 2 m 25 s |
Ibanga lesi-8
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga lesi-3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | |
| Amamitha angama-500 | 1 m 53 s | 2 m 05 s | 2 m 20 s | 2 m 05 s | 2 m 17 s | 2 m 27 s |
Ibanga lesi-7
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | |
| Amamitha angama-500 | 1 m 55 s | 2 m 10 s | 2 m 25 s | 2 m 10 s | 2 m 20 s | 2 m 30 s |
Ibanga lesithupha
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | |
| Amamitha angama-500 | 2 m 00 s | 2 m 15 s | 2 m 30 s | 2 m 15 s | 2 m 23 s | 2 m 37 s |
Ibanga lesi-5
| Okujwayelekile | Izinsizwa | Amantombazane | ||||
| Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | Ibanga lesi-5 | Ibanga lesi-4 | Ibanga 3 | |
| Amamitha angama-500 | 2 m 15 s | 2 m 30 s | 2 m 50 s | 2 m 20 s | 2 m 35 s | 3 m 00 s |
2. Amasu wokugijima amamitha angama-500
Ukugijima amamitha ayi-500 kungahlukaniswa njenge-sprint. Njengoba kukholakala ukuthi umjaho omude kunayo yonke ungamamitha angama-400, kanti ama-600 nama-800 asevele emabanga amaphakathi, ukwahlulela ngejubane futhi amaqhinga wokugijima, Amamitha ayi-500 angabizwa nge-sprint.
Ngakho-ke, amaqhinga wokugijima amamitha ayi-500 awehlukile kunalawo amaqhinga wokugijima amamitha ayi-400... Ku-sprint ende, kubaluleke kakhulu ukuthi 'ungahlali phansi' entanjeni.
Kumamitha okuqala angama-30-50, yenza ukusheshisa okunamandla ukuthatha isivinini sokuqala. Ngemuva kokunyuka okukhulu kwejubane, zama ukukugcina, noma, uma uqonda ukuthi uqale ngokushesha okukhulu, yehlisa ijubane kancane. Qeda ukusheshisa kufanele kuqalwe amamitha ayi-150-200 ngaphambi komugqa wokuqeda. Imvamisa entanjeni Amamitha ayi-100 imilenze iba "yisigxobo" futhi kunzima ukuyihambisa. Ijubane lokugijima lehla kakhulu. Kubangelwa ukwakheka kwe-lactic acid emisipheni. Ngeshwa, ayikho indlela yokuyisusa ngokuphelele, futhi imilenze iyavaleka kubasubathi banoma isiphi isikhundla. Kepha ukunciphisa lo mphumela nokwenza umugqa wokuqeda usheshe, udinga ukuzivocavoca njalo.
3. Amathiphu wokugijima amamitha ayi-500
Amamitha ayi-500 yibanga elisheshayo, ngakho-ke udinga ukusebenzisa isikhathi esiningi ukufudumeza. Imisipha efudumele kahle izokwazi ukukhombisa umphumela wakho omkhulu ongaba khona. Okufanele ngempela kube ukufudumala, funda i-athikili: ukufudumeza ngaphambi kokuqeqeshwa.
Qalisa ngezikhindi. Akujwayelekile ukuthi amazinga amabanga amafushane ezikoleni nasemanyuvesi adluliswe ngezingubo ezijulukile. Akunconyelwa ukwenza lokhu, njengoba kukhawulela ukunyakaza futhi kwehlisa ijubane lokugijima. Futhi njengoba abagijimi abangama-500 metres bavame ukuba nemikhakha ebanzi, ama-sweatpants azophazamisa kakhulu ukusebenza.
Emgqeni wokugcina, sebenzisa izandla zakho kaningi ukugijima ngokushesha. Imilenze ayisalaleli, kepha bazozama ukuhamba nemvamisa efanayo nezingalo, ngakho-ke, ngaphandle kokuthi ngeke kube nokuvumelanisa, shesha ukuhamba kwezandla zakho entanjeni yamamitha angama-50.
Khetha izicathulo nge-surface-edonsa ukwethuka. Ungagijimeli amateki anamasheya amancane, ayisicaba.
