Umjaho wamamitha ayi-1 000 ukunqoba amabanga aphakathi nendawo, afakwe ohlelweni oluyimpoqo cishe lwazo zonke izikhungo zemfundo, izikole namanyuvesi. Kepha kusho inqubo namasu athile, kanye namazinga wokugijima.
Ukugijima kwamamitha ayi-1000 - amazinga
Leli banga eligijimayo lithathwa njengelinzima - ukukhuthazela nezidingo eziphakeme zejubane, izinga lokuqeqesha. Kepha nalapha kunamazinga wokusebenza - esigabeni ngasinye seminyaka, kanye nokucabangela ubulili, lezi zinkomba zingahluka kancane ngokwenqubo yokuhlola isikhathi.
Okwabesilisa
Izindinganiso zabantu abadala, kucatshangelwa ukwamukelwa kwesigaba semidlalo, konke kusungulwa ezingeni lamazwe omhlaba, kuvunyelwane nezinhlangano zezemidlalo zawo wonke amazwe.
Khumbula ukuthi isikhathi sokusebenza sibalwa ngemizuzu.
- I-MSMK - 2.17
- I-MS - 2.2
- I-CCM - 2.26
- I - 2.34 sec
- II - 2.46 isekhondi
- III- 3 sec
Izindinganiso zentsha zokuthola isigaba ziphansi kancane, kucatshangelwa isigaba seminyaka.
- Mina - 3.1
- II - 3.25
- III - 3.4
Kwabesifazane
Kwabamele uhhafu omuhle wobuntu, amazinga awahlukile kakhulu kunamazinga wokugijimela amadoda.
Izindinganiso zabantu abadala ziyacatshangelwa nokuthi umgijimi ufake isicelo siphi isigaba semidlalo.
- I-MSMK - 2.36
- I-MS - 2.4
- I-CCM - 2.53.
- Mina - 3.05
- II - 3.2
- III - 3.
Ngokwesimo esivamile sokusebenza kwezinsizwa, ziyehluka kancane kuya ngesigaba seminyaka, kepha hhayi kakhulu.
- Isikhathi sokuqalisa yimizuzu engu-3.54
- II - 4.1
- III - 4.34
Isikhathi silinganiswa ngemizuzu.
Okwezitshudeni
Emanyuvesi ahlukene, izinkomba zingahluka, kepha ingxenye enkulu yazo ijwayelekile.
Okwabafana, izinkomba:
- isilinganiso 5 - 3.3 min.
- ibanga 4 - 3.4
- okuthathu - 3.54
Okwamantombazane, amazinga:
- 5 - sebenzisa imizuzu engu-4.4.
- 4 - 5 imizuzu
- 3 - 5.4 imizuzu.
Kubafundi bezikole eziphakeme
Okwabafana, izindinganiso zokugijima:
- 5 – 3.2
- 4 – 3.4
- 3 – 4.1
Izinkomba zamantombazane zimi kanje:
- 5 – 4.3
- 4 – 5
- 3 – 5.3
Izinkomba zingahluka ngokuya ngesikhungo.
Inqubo yokugijima yamamitha ayi-1000
Yona kanye inqubo yokugijima ibanga lekhilomitha inezinto ezintathu zesiteji - isigaba sokuqala, lapho kwenzeka khona isikhafu esikhulu, sigijima ngekhilomitha uqobo, esivame ukwenziwa enkundleni, kaningi ngaphakathi endlini, kanti isigaba sokugcina yisiphetho uqobo.
Qala
Ukugijima kuhlinzeka ngaso sonke isikhathi isiqalo esiphakeme nemiyalo emi-2 - lapho unikeza umyalo onemibandela "Ukuqala", umgijimi uqobo uza eduze komugqa wokuqala, unyawo olulodwa phambi komugqa. Into esemqoka ukungayinyatheli. Athathe iambulensi ayibuyise.
Imilenze nezingalo - ukugoqa edolweni / endololwaneni, isisindo somzimba - kudluliselwe ngaphambili, emlenzeni oholayo. Umzimba uya phambili ngokuthambekela kwama-45 degrees. Futhi kumyalo wokuqala - kukhona ukucindezela futhi umsubathi uthola ukusheshisa, ekhetha ijubane elihle kuye kumamitha wokuqala angama-70-80 ebangeni.
Ukugijima kwebanga
- Uma ugijima, umzimba utshekele phambili, amahlombe akhululekile, nekhanda ligcinwa liqondile.
- Konke ukunyakaza komzimba nezitho zomzimba kukhululekile futhi kubushelelezi, ngaphandle kwesidingo somzamo.
- Izingalo zihamba njenge-pendulum, okwenza kube lula ukugijima, ngenkathi amahlombe ephakanyisiwe.
- Lapho uvula umshini wokunyathelisa ngenkathi usebenzisa ithrekhi, goba umzimba wakho ngaphakathi, usebenza ngentshiseko ngesandla sakho sokudla.
Qeda
Umgijimi uhamba ngejubane eliphezulu kakhulu, umzimba uthambekise kancane uye phambili, ubude begxathu lokugijima lenyuka ekubekeni kwalo, ukunyakaza kwezingalo kuyaqina kakhulu.
Lapho ugijima ibanga lekhilomitha elinikeziwe, kubalulekile ukuthi uqale ukhulise ukukhuthazela, kubalulekile ukuqapha ukubekwa kokuphefumula okulungile futhi okufanayo. Ikakhulu, ukuphefumula kuhamba ngomlomo nangamakhala, futhi isigqi sihambisana nokugijima kokugijima.
Ngokwanda kokusetshenziswa komoya-mpilo, umgijimi uqala ukuphefumula kaningi. Ngakho-ke, kubaluleke kakhulu ukwenza inqubo, futhi ifomu elihle kakhulu lizosiza ukuthola isigqi esifanele sokugijima ibanga elinikeziwe.
Amaqhinga wokugijima amamitha ayi-1000
Kule ndaba, kubalulekile ukuqala ngento esemqoka - ukubalwa kwamandla lapho ugijima ibanga lekhilomitha. Umsubathi osafufusa uphuma ngokushesha ngaphambi kokuba agijimele entanjeni, ngoba ubeka ngokungafanele amaqhinga akhe ekugijimeni.
Cabanga ngalezi zimiso eziyisisekelo kanye nezitatimende zomkhuba omuhle wokugijima:
- Cabanga ngokulungiselela kwakho ekuqaleni ukusheshisa, kepha kungabi ngaphezu kwamamitha ayi-100. Kufanele ubagijimise ngesigamu esisodwa nengxenye izikhathi eziphindwe kabili kunengxenye enkulu yebanga egijima. Lolu hlobo lokuqalisa ukusheshisa lusheshisa ngokushesha umzimba womgijimi ukusuka endaweni okuyireferensi eyi-zero, ngaleyo ndlela lenze ukuthi likwazi ukuhlukana nabancintisana nabo ekuqaleni.
Futhi, okubaluleke kakhulu kulokhu kusheshiswa kokuqala - uma kungadluli amamitha ayi-100, umgijimi akasebenzisi amandla, kepha umphumela womjaho uba ngcono kakhulu. Uma ukuqina komzimba kushiya kungathandeki, ungagijimisi ngaphezu kwamamitha angama-50 ekuqaleni.
- Ngemuva kokuthi umgijimi esheshise ekuqaleni, kufanele unciphise ijubane ngokuthula, cishe ngamamitha angama-50 alandelayo. Bese ushintshela esivinini esikulungele. Kakade kuso, unqoba ngaphezu kwengxenye yebanga.
- Ukusheshisa entanjeni - 200 m ngaphambi kokuphela kwebanga kufanele ukwengeze isivinini, futhi kumamitha ayi-100 kubalulekile ukwengeza, okuzokwenza kube lula ukwenza umusa ngemizuzwana engu-15.
Izimiso zokuqeqeshwa kwamamitha ayi-1000
Isimiso sokuqala nesibaluleke kakhulu sokuqeqesha ukubheka izinga lakho lokuqina kanye nevolumu yokugijima kwakho. Ngakho-ke, abagijimi abangochwepheshe bamboza cishe ama-500 km ngenyanga, futhi lo akuwona umkhawulo. Kepha oqalayo kufanele agijime iziphambano kusuka ku-4 kuye ku-10 km, engacabangi isikhathi, kepha athuthukise ukukhuthazela.
Kuyafaneleka ukugijima ngaphandle kokuma, futhi ukuqina okuhle koqeqesho yizinsuku eziyi-3-4 ngesonto, ezizovimbela ukusebenza ngokweqile, ukwelula amamaki kanye nemiphumela yokulayisha ngokweqile ngokuzayo.
Ngemuva kokuqonda iziphambano, qhubeka nokuzijwayeza i-fartlek, uzijwayeze ukugijima ngezigaba. Lesi sakamuva kufanele sizijwayeze enkundleni yezemidlalo, sinerekhodi elicacile lesikhathi sokugijima sebanga elithile. Phakathi kwama-run - amakhefu okuphoqelekile, ngesikhawu semizuzu emi-2, kepha engami, kepha ehamba kancane.
Ukugijima kwamamitha ayi-1 000 kuluhlobo olulinganiselayo, olulinganiswa ngokwengeziwe lwezemidlalo, kodwa futhi kudinga ukuqeqeshwa kwabaqalayo nabagijimi abanolwazi.
Amasu wokugijima namasu, ukusetha kahle nokuqeqeshwa okujwayelekile - konke lokhu kusivumela ukuthi singakhulumi nje kuphela ngekhwalithi yokugijima ebangeni elinikeziwe, kepha futhi ngamazinga aphakeme wejubane lokugijima kumamitha ayi-1000.
