Umdlalo ngamunye unamazinga angawodwana akhuliswe ngochwepheshe. Zihlukaniswe ngokwezinga lokucindezeleka emzimbeni womuntu: kwabesifazane nabesilisa; izingane zesikole kanye nabantu abadala; for ochwepheshe. Yini ukugijima okungu-2 km? Qhubeka ufunde.
Ukugijima izindinganiso ze-2 km - bit
Kukhona okuthiwa amazinga amancane. Bahlukaniswe ngabesilisa nabesifazane, abadala nentsha.
Ukuthola ibanga elithile (isigaba), udinga ukuqonda ibanga lesikhathi esichazwe kuzinga. Lezi zibalo ziyefana namazinga agunyaziwe ezikole zobuchwepheshe nezikhungo zemfundo ephakeme.
Phakathi kwabesilisa
Abesilisa banethuba lokuthola i-1 kuma-3 rank.
Okwabadala:
- 1 - 5 imizuzu 45 imizuzwana;
- 2 - 6 imizuzu 10 imizuzwana;
- 3 - 6 imizuzu 35 imizuzwana.
Izinga lentsha aliqinile kangako:
- 1 - 7 imizuzu;
- 2 - 7 imizuzu 40 imizuzwana;
- 3 - 8 imizuzu 30 imizuzwana.
Ukuthola isigaba esisodwa esibonisiwe, udinga ukumboza ibanga isikhathi esithile esingafinyeleli kwinani lomkhawulo.
Phakathi kwabesifazane
Abesifazane, njengobulili obuthakathaka, banikezwa ithuba lokuthola ukukhishwa ngamazinga ancishisiwe. Kukhona futhi abathathu babo - abadala nentsha.
Umuntu omdala:
- 1 - 6 imizuzu 54 imizuzwana;
- 2 - 7 imizuzu 32 amasekhondi;
- 3 - 8 imizuzu 08 imizuzwana.
Ubusha: 8.48; 9.28; 10.10 ngokulandelana.
Indlela yokusebenzisa 2 km
Abaqeqeshi abaningi bayeluleka ukulandela le mithetho elandelayo:
- kusiginali yokuqala, kunconywa ukuthi udlulele phambili futhi usheshise cishe imizuzwana engama-6;
- Kunconywa ukuthi ugijime cishe wonke amamitha asele uye entanjeni ngokushelela nangokulinganayo ukugcina uhlelo lokuphefumula nokusebenza kwenhliziyo okujwayelekile;
- ekuqhubekeni komjaho, kufanele uhambisane nokuhogela kanye nokukhipha umoya, ukhethe ukujula okulungile kuya ngejubane;
- Amamitha ayi-200-300 ngaphambi komugqa wokugcina, ukusheshisa kufanele kwenziwe ngethuba eliphezulu lomzimba (ngoba ukululama kuzokwenzeka ngemuva komjaho - lokhu kuyinto ejwayelekile).
Le mithetho elula, kodwa esebenzayo kakhulu futhi ethandwayo izokusiza ukuthi wakhe izindlela ezifanele zomjaho.
Uma wonke amaphuzu ebonwa, umzimba womsubathi awusebenzeli ukuwohloka, kepha uzokwakha umkhuba ofanele osiza ekufezeni impumelelo. Zonke ezinye izindlela zivivinywe amashumi eminyaka futhi zaholela emiphumeleni engemihle kangako.
Ukuqeqeshwa kwamandla kokugijima u-2 km
Ukuqeqeshwa kwamandla kuyindlela ephumelelayo yokuthola imiphumela emihle. Banikela ekukhuleni kwezinga elithile lokukhuthazela, ukwakheka kwesisusa esihle nemizwa yezemidlalo.
Ukuqeqeshwa okuyinhloko kwamandla:
Kulungele.
Kubandakanya izinhlobo eziningana zemisebenzi yokusiza ukuqinisa umzimba womuntu nokuwulungiselela ukuqeqeshwa okujule kakhudlwana. Ukuzivocavoca okunamandla kusetshenziselwa indawo noma ukunyakaza.
Esendaweni:
- ukuzungezisa ikhanda izikhathi 3-4 izikhathi 6-7;
- isifuba sigobeka phambili nasemuva ngezindlela ezi-4-5;
- ukunyakaza okujikelezayo komzimba;
- amaphaphu kuzo zombili izinkomba zezindlela eziningana;
- ephakamisa izandla phezulu.
Ukuhamba:
- ukwehla kusuka onyaweni kuye enyaweni;
- izinyathelo ezisheshayo ngemuva;
- ukugijima ngokweqa noma izithiyo ezincane.
Ukugijima kwe-Aerobic.
Lokhu kuvivinya kuzosiza ekwakheni indawo oyiphefumulayo futhi uqinise imisipha yakho yokuphefumula. Lokhu kuyindlela enhle yokukhuthazela nokuqeqesha ibhalansi.
Umthwalo onjalo kufanele uthathe isikhathi esiningi somdlali sokuzilungiselela. ukunyakaza kunconywa ukuthi kube bushelelezi, ngaphandle kokusheshisa, amandla adonsela phansi. Lokhu kusiza ukuqeda amathuba okubulawa yindlala komoya-mpilo ngesikhathi sokuncintisana.
Amaphutha enqubeni yokusebenza ye-2 km
Njenganoma yimuphi umdlalo, abasubathi bayawenza amaphutha.
Izimo eziningana ezijwayelekile zingahlukaniswa lapha:
- Ukuqala okusheshayo nokuhlala isikhathi eside.
Ukushesha okuhle ngemuva kwesiginali yokuqala kubhekwa njengesikhathi semizuzwana engu-6-8 ukuze umsubathi asheshise. Ngaphezu kwalokho, kunconywa ukuthola isivinini esifanayo lapho umgijimi ezoqhubeka nokusebenza khona.
Ngamaqhinga ayiphutha, umuntu ugijima ngesivinini esisheshayo sesigamu sebanga noma esingaphansi kancane, okuholela ekusetshenzisweni kwemali okusheshayo kwendawo yokugcina yokuphefumula nokuqedwa kwamandla. Awekho amandla anele okufinyelela entanjeni. Kuyingozi futhi emzimbeni, njengoba inhliziyo, imisipha kanye nohlelo lwemisipha lusebenza kanzima.
- Ukugijima okumangele.
Ochwepheshe abakukhuthazi ukugijima ngejubane (kuqala ukusheshisa bese uthatha isivinini). Le nqubo iletha umphumela omubi kuphela, ngenkathi isebenzisa wonke amandla namandla. Ukugijimisa kunconywa ukuthi kwenziwe ngendlela efanayo, njengabanikazi bamarekhodi womhlaba (ithanga ngalinye lenkomba yabo belingekho ngaphezu kwemizuzwana engama-57).
- Ukuqeda kusenesikhathi.
Akunconyelwe ngokuqinile ukushesha nokusheshisa isikhathi eside ngaphambi kwentambo. Ukusetshenziswa kwamandla namandla akwanele ukukufeza. Ubude obulungile besigaba ngamamitha angama-200 noma ama-300.
Amarekhodi omhlaba asebenza ngamamitha ayi-2000
Amamitha ayi-2000 abhekwa njengebanga eliphakathi kwezokusubatha. Akuyona ingxenye ye-Olympic, kepha kuvame ukusetshenziselwa ukufudumeza abasubathi.
Ukugijima kwenzeka endaweni evulekile noma enkundleni yezemidlalo yangaphakathi (imvamisa emathangeni ama-5 amamitha ayi-400). Kunamarekhodi omhlaba ambalwa kuphela wabesifazane nabesilisa.
Kuze kube manje, akekho kubasubathi abakwazile ukubashaya:
- Isakhamuzi saseMorocco ngo-1999 emncintiswaneni owawuseBerlin, eJalimane, sehlula uphawu luka-4: 44.79. Igama lakhe nguHisham El-Guerruj. Ukugijima kwenzeka ekwindla emgwaqweni;
- Isakhamuzi sase-Ethiopia uKenenisa Bekele ngo-2007 eNgilandi weqa umaki ongu-4: 49.99 endlini.
Laba basubathi aba-2 babalwe kuthebula labashesha kakhulu ebangeni lamamitha ayi-2000 okwamanje. Izinkomba zabo abazitholile zisebenza njengohlobo lwesikhuthazo sabahlanganyeli besikhathi esizayo emincintiswaneni eyahlukahlukene.
Kukhona nomsubathi wesifazane odumile okhombise imiphumela emihle kakhulu - 5: 25.36. Lona nguSonia O Sullivan wase-Ireland. Ukugijima kwenzeka ngaphandle ngo-1994 eNgilandi.
Leli zinga lifakiwe kwikharikhulamu yesikole. Ngokuya ngezibuyekezo eziningi zabafundi, ukusebenzisa amamitha ayi-2 000 kunzima kakhulu. Kunconywa ukusebenzisa ukusebenzisa nsuku zonke ukuqina, ngoba ibanga alifushane. Emincintiswaneni emikhulu, ayisetshenziswa.
