Nsuku zonke, ekuseni noma kusihlwa, amakhulu nezinkulungwane zabantu bayaphuma bayogijimela umhlaba wonke - lokhu akukhona nje ukuhamba ngesigqi esinamandla, kodwa futhi nokunakekela impilo yakho nokuma kwakho.
Kulokhu, ezemidlalo nazo zibalulekile, lokhu akuwona nje umjaho wabantu abaningi, kepha ukunyakaza okufanele kunakwe.
Ukugijima kwezemidlalo - igama nenqubo
Ngaphansi komqondo onjalo, imvamisa akusho nje umjaho omkhulu noma uhlanga olulodwa, kepha ukunqoba ibanga elithile kwelinye noma kwesinye, imvamisa isikhathi esifushane kakhulu.
Ngokuya ngebanga, lokho okubizwa nge-mileage, inqubo yokugijima nokuba khona / ukungabikho kwezithiyo, njalonjalo. Okuningi kwalokhu kungaba yimisebenzi yokuzilibazisa, kepha iningi liyimidlalo yezemidlalo.
Sprint - egijima ibanga 100, 200, 400 metres
Okudume kakhulu phakathi kwezinhlobo eziningi zemidlalo ukugijima ibanga elifushane - zombili ezemidlalo, kanye nenjabulo nokuzijabulisa. Futhi ukuminyana kokugijima lapha kuphakeme kakhulu kangangokuba lowo osanda kugijima ekugcineni angafika kuqala, ngoba kubizwa ngokuthi uhlobo olungalindelekile lokugijima ngokwemiphumela yokuncintisana.
Abasubathi bahlukanisa izinhlobo ezi-3 eziyinhloko nezicacisiwe zezinhlobo ze-sprint.
Ngakho-ke eyokuqala ifaka:
- Umjaho ebangeni elingu-100 m.
- Ebangeni lama-200 m.
- Ebangeni lama-400 m.
Uma kukhulunywa ngamanani athile, afaka umjaho wamamitha angama-30, 60 noma ama-300, kepha awusekho. Uma izinhlobo eziyinhloko zokugijima kwe-sprint zifakiwe kuzo zonke izinhlelo zezemidlalo ezingeni lomhlaba, noma kwezidumile
Imidlalo yama-Olimpiki, bese kuba yesibili - kuphela emjahweni wobuqhawe baseYurophu, ngisho nasenkundleni. Futhi kaningi kuleli cala lokugcina, sikhuluma ngomjaho wamamitha angama-60 noma ama-300, kepha amabanga amamitha angama-30 maningi amathuba okulawula amazinga wokuqinisekisa kanye nengxenye yezinhlelo zokuhlola.
Isilinganiso samabanga - 800, 1500, 3000 metres
Kungokwesibili ukuthandwa kuphela ukusheshisa ukugijima. Kulokhu, ukuminyana kokusebenza kungaphansi kunokuqhathanisa ne-sprinter. Ngakho-ke imingcele eyinhloko yokusebenza ifaka phakathi: ukulawula kuma-800, 1500 no-3000 metres.
Ngaphezu kwalokho, amazinga afana nama-600, 1000 noma 2000 amamitha ayasebenza. Futhi amabanga okuqala afakiwe ezinhlelweni eziyinhloko zemidlalo, awesibili awasebenzi kakhulu. Kodwa, noma kunjalo, ngayinye inezinzuzo zayo nabalandeli bayo.
Ukugijima kwebanga elide - ngaphezu kwamamitha ayi-3000
Kumgogodla wawo, umjaho odlula amamitha ayi-3 000. Kokuzijwayeza ezemidlalo, kunamabanga omjaho, aqhutshwa ngaphakathi kwenkundla yezemidlalo noma eceleni komgwaqo omkhulu.
Esimweni sokuqala, abagijimi bancintisana ebangeni elifinyelela kumamitha ayi-10 000, kepha bonke abanye, ngaphezu kwale nkomba - inketho yesibili.
Izinhlelo ezinkulu zamabanga zihlanganisa ama-5,000, amamitha ayi-10,000, kanye namamitha angama-42 nangu-195. Ngasikhathi sinye, 15, kanye namakhilomitha angama-21 namamitha angama-97.5, kanye namabanga aklanyelwe amakhilomitha angama-50 nangu-100 adluliselwa ezinhlelweni ezengeziwe ezisebenzayo.
Ngokuphathelene neyokugcina, inamagama ayo akhethekile, akhethekile. Mayelana nomjaho wamakhilomitha angama-21, leyo yingxenye, umjaho wamakhilomitha angama-50 noma ayikhulu ibanga le-ultra marathon. Zikhona, kepha azifakiwe ohlelweni lweMidlalo yama-Olimpiki.
Ukuhlukumeza
Unezinhlobo ezi-2 zemikhakha ohlelweni lwakhe, noma ngabe kunomehluko omncane ebangeni. Lokhu kufaka phakathi ukugijima i-100, kanye nokugijima amamitha ayi-110, imincintiswano yezemidlalo kumamitha angama-400. Ngayinye yakhelwe izinga elithile lokuqeqeshwa komsubathi kanye nesithiyo sesikhashana sokunqoba.
Umehluko omkhulu ulele ngqo kufomethi yokuqala yomjaho - ikakhulukazi, ibanga elinenkinga yamamitha ayi-100 limbozwe ngabesifazane kuphela, futhi ibanga elinezithiyo zamamitha ayi-110 liyanqotshwa kuphela ngabesilisa.
Akukho mehluko wobulili emjahweni wamamitha angama-400. Futhi ebangeni ngokwalo, kungakhathalekile ukuthi lide kangakanani, kunezithiyo eziyi-10 kuphela, ngaphandle kwezinketho zebanga.
Umjaho wokudlulisa
Umjaho obizwa ngokuthi yi-relay ungaphinde uqhudelane ngokwanele nge-sprint - wenziwa ngokomthetho wezinhlanga ezi-4 ngaphezulu kwenani elithile lamamitha.
- Ukugijima oku-4 kwamamitha ayi-100
- 4 x 800 m.
- Izigaba zebanga ezi-4 zebanga le-1500 m.
Ngokwengxenye enkulu, zonke izinhlelo zokudlulisa ezijwayelekile ziyadlula ngaphandle kokunqoba izithiyo. Kepha ngaphezu kwalokhu okuyinhloko, kunezinhlobo ezingeziwe zemijaho yokudlulisa.
- Ukudluliswa kweSweden - 800 x 400 x 200 x 100 metres.
- Amane ayi-100 lilinye ngokunqoba imigoqo ebekiwe.
Umthetho oyinhloko wohlobo lokudlulisa oludluliswayo ukubamba iqhaza okungenani kwabasubathi aba-4 eqenjini, yize lo mthetho ungasebenzi emijahweni yezemidlalo ebanjelwe kuhlaka lweholide elithile.
Izinhlobonhlobo ukusebenzisa ukusebenzisa
Lona kanye igama elithi ezemidlalo ukugijima lahamba ngokungafani nokugijima ngohlobo lokuqeqeshwa kwezempilo, okungahle kubonwe epaki noma ehlathini, ngoba kungenziwa uma unamakhono athile.
Ikakhulu, amandla nokukhuthazela kanye nokuphendula kuyadingeka kumdlali. Ngakho-ke, uma usaqala futhi ungene kuqala endleleni yokugijima, kufanelekile ukwazi ukuthi lokhu noma lokho kuqeqeshwa kwenziwa kanjani.
Ukugijima noma ukugijima
Igama ukugijima uqobo linezimpande zesiNgisi futhi livela kwelezokwelapha - ukugijima. Futhi awukho umehluko kulolu hlobo lokugijima, ngokwesiko ukugijimela amateur, okuvame ukusetshenziswa njengengxenye yezinhlelo zokululama nokuvuselela.
Fartlek
Ngakho-ke empeleni, i-fartlek ukuqeqeshwa kwesikhawu, okusohlelo okuhlinzekela ukushintshaniswa kwamazinga wokugijima ahlukile. Njengesibonelo, amamitha okuqala ayi-1 000 angahlanganiswa ngo-5, okwesibili ngo-4.5, okwesithathu ngemizuzu engu-4.
Lolu hlobo lokugijima aluhlinzeki ngokugijima okulula futhi ludinga amandla amaningi kusuka kumgijimi. Ngenxa yalokhu, lolu hlobo lokugijima alulula ngokwemvelo, oludinga umzamo omkhulu.
Rogaine
Ukulawula uhlobo oluthile lokulawula. Eqinisweni, kunikeza umsubathi ukudlula endaweni yokulawula kude. Ngokwengxenye enkulu, ifana nokuqondiswa, kepha ngandlela thile ngemisebenzi nezinhloso ezahlukahlukene.
Ukugijima kwesiphambano
Ifomu elidume kakhulu nelifunwayo lokugijima phakathi kwabagijimi be-amateur kanye nochwepheshe, elenziwa ezindaweni ezimbi.
Umzila ungadlula zombili izindunduma zehlathi nezesihlabathi, imizimba yamanzi angajulile nezinye izithiyo zemvelo.
Lolu hlobo luhlinzeka ngenhlanganisela yohlelo lokunqoba izithiyo ezinhlotsheni eziningana zezwe. Okuningi kuncike ezingeni lokuqeqeshwa komsubathi uqobo kanye nebanga lebanga.
Ukugijima kweMarathon
Umjaho weMarathon ngumjaho, ibanga lawo ungeqi amakhilomitha angama-40. Futhi yize kungewona wonke amazwe ayibambile, umhlaba wonke uyayibuka, ngoba umgijimi we-marathon kumele abe nokuqeqeshwa okuhle nokubekezela, isifiso sokuwina.
Yilezi zimfanelo ezibizwa njengezisisekelo kakhulu ekugijimeni kwemarathon - abasubathi abaningi abayinikeli esigabeni sezemidlalo.
Ukugijima kwezemidlalo akusikho nje ukugijima njengengxenye yohlelo lwezemidlalo. Lokhu ukunakekela impilo nokudlalela ubukhulu, ukuqeqesha ingqondo nomzimba, ekugcineni kuzokwenza umzimba ulingane, umoya uqine, nentshisekelo - iphilile. Kepha into esemqoka kuyo yonke imincintiswano yezemidlalo akuyona ukunqoba uqobo lwayo njengokuncintisana okunempilo, kwezemidlalo phakathi kwabagijimi.
