Ubude besilinganiso sebanga bubhekwa njengobulungile kakhulu. Kukhona ithuba lokusebenzisa amasu namasu ahlukahlukene.
Kuwo wonke umsebenzi, indlala yomoya-mpilo nokukhathala komzimba kwenzeka ngamamitha ayi-800 noma ngaphezulu, okudinga ukubalwa okukhethekile kwamandla nokukhuthazela. Kwenziwa kanjani ibanga eliphakathi kwezokusubatha? Qhubeka ufunde.
Kuyini ukugijima ibanga eliphakathi?
Lona ngomunye wemidlalo ethandwayo. Ukugijima okunjalo kuphakathi kwemikhakha, kuhlukile ngamandla nobude bebanga.
Ezimweni eziningi, abagijimi abanemisipha ethuthukile kanye nejubane lokugijima elifanele lapha. Lokhu kukuvumela ukuthi uzuze imiphumela ethile ngokulawula isivinini sakho nokuphefumula kwakho.
Abesifazane nabesilisa banezici ezihlukile zomzimba, ngakho imiphumela izohluka. Ukulungiselela ukuqeqeshwa nokuqeqeshwa nakho kubalwa ngokususelwa kuzimfanelo ezithile ezithile.
Ibanga elijwayelekile libhekwa njengesikhawu esisuka kumamitha ayi-800 kuye kumakhilomitha ama-3. Kukhona nomjaho wezithiyo kuma-Olympiads. Phakathi kwabesilisa emjahweni wamamitha angu-800 ka-2012, umphumela omuhle kwaba yimizuzwana engu-1.40.91. Yayifakwe ngumsubathi waseKenya. Phakathi kwabesifazane, inkomba ingaphansi - imizuzwana engu-1.53.28.
Inqubo yokugijima yebanga eliphakathi
Ukufeza imiphumela emihle kakhulu, amasu ahlukahlukene avela kubaqeqeshi abahamba phambili baseRussia nakwamanye amazwe athuthukiswa futhi asetshenziswa ngokwenza. Ngokulungiselela okulungile, umgijimi angasebenzisa kakhulu umzamo wokuwina. Yonke inqubo yokuqeqesha yenzeka ngezigaba eziningana.
Qala, ukuqala ukusheshisa
- Ukuqala okuphezulu kubalulekile lapha. Abagijimi balayini ngaphambi kokuqala komjaho (akukho ukugoba kwesifuba).
- Ngemuva kwesiginali yomsindo, umzimba wabo ungena endaweni ethile (umlenze wokugijima welula phambi kwawo, futhi umlenze wokujikisa uba ngemuva kwesithende ebangeni lamasentimitha angama-20 kuya kwangu-30), imilenze kufanele igobeke emadolweni futhi izandla zabo ziboshwe ngezibhakela.
- Kusetshenziswa umthetho othile lapha. Lapho welula umlenze wokugijima, isandla sokudla kufanele sibe ngaphambili, futhi ngokujikisa, isandla sobunxele kufanele sibe ngemuva.
- Kunconywa ukukhulula imisipha ngaphambi kokusheshisa kokuqala, ngoba ukungezwani kuzokwakha ngaphambi kwesiginali esinqumayo.
- Ngemuva kwebhiphu, umgijimi wenza i-push phambili eqinile. Umzimba wakhe uqondisiwe, futhi izingalo zakhe zisiza ukugcina ibhalansi futhi zikhuphule ukuhamba kwazo. Ukusheshisa kwejubane kwenzeka ngokushesha okukhulu ukuya phambili futhi kufice abaphikisi.
- Umgijimi angabe esesabalalisa amandla enkambo ukuze alondolozwe ngokuqhubekayo. Kunconywa ukubala ngengqondo isikhathi nebanga entanjeni ukuze unqume ngokunembile ngangokunokwenzeka isikhathi sokusheshisa noma ukwehla.
Ukuqala ukusheshisa kudlala indima ebaluleke kakhulu ekugijimeni kwebanga eliphakathi. Nguye owenza kube nokwenzeka ukudlula abanye ababambiqhaza, ukuphumula ngesikhathi sokuhamba komzila omningi, bese uya entanjeni ngejubane elikhulu.
Ukugijima kwebanga
- Kulesi sigaba, umuntu uyelulekwa ukuthi aqaphe isikhathi sokuphefumula nokuphefumula. Ubude ne-cadence kubalwa izingxenye ezithile zebanga.
- Ekuqaleni (amamitha okuqala ayi-100), umgijimi kufanele enze ukunyakaza okukhulu, bese ehamba ngokushelela kumvamisa wezinyathelo ezi-3-4 ngomzuzwana.
- Kunconywa ukuthi ungasheshi futhi ugcine ijubane ngokuya ngenqubo.
- Umzimba kufanele utshekele phambili ku -7 degrees, futhi izingalo kufanele zisize ukuthola isivinini.
Iyaqeda
- Kulesi sigaba, umjaho uyaphela. Kunconywa ukusheshisa lapha ukunqoba yonke ithrekhi.
- Ukusheshisa kuvame ukwenziwa amamitha angama-300-350 ngaphambi komugqa wokugcina.
- Inqubo uqobo ibizwa nge-octopus.
- Lapho egijima, umgijimi kufanele atshekise amahlombe nesifuba phambili. Ngale ndlela, kunethuba elikhulu lokuwina.
Inqubo yokuqeqesha
Ukuqeqeshwa kuyadingeka kunoma yimuphi umdlalo. Imvamisa zifaka ukuvivinya umzimba kwawo wonke amaqembu emisipha.
Abagijimi bayelulekwa ukuthi bagcine ibhalansi kasawoti wamanzi, kanye nokufana kokuphefumula, lapho benza izivivinyo. Lezi izingxenye ezibalulekile kuzo zonke izinhlanga. Futhi, abasubathi babelwa ukudla ukuze bagcine isisindo, impilo yomzimba wonke futhi bathole amandla amakhulu.
Lapho usebenza amabanga aphakathi nendawo, kunconywa ukuthi uhlanganyele ekuthuthukiseni okuqhubekayo kwemisipha yomlenze. Ngalokhu, abaqeqeshi basebenzisa ukuhamba nokugijimisa indawo yokuzivocavoca, emgwaqweni, ukugxuma kanye nezikwele, amaphaphu nge-barbell, ukufudumeza izinyawo nokuzivocavoca kuma-simulators.
Enqubweni yokulungiselela umncintiswano, abasubathi bachazelwa izikhathi zokusheshisa nokuphumula. Lezi zenzo zisiza ukugxila nokugcina amandla phakathi nesifundo.
Ukuzivocavoca Ukuthuthukisa Imiphumela
Isivinini.
Kwabaqalayo, qaphela futhi usebenzise kuphela izisindo ezilula ukugwema ukulimala ezigabeni zokuqala.
Isisindo esifanelekile somsubathi ngesinye esingasondelelwa okungenani izikhathi eziyi-10-15 (ukuphindaphinda). Kunconywa ukwenza isethi yemithwalo yamandla amasonto ayi-6-8, ukwanda kancane kancane kwesisindo ngokuvumelana nomqeqeshi.
Ukufudumala imisipha kuvame ukufaka:
- Ukudonsa amadolo esifubeni umile;
- Amaphaphu asemaceleni (kufaka phakathi nomthwalo);
- Amaphaphu angaphambili;
- Ukubulawa kweplank;
- Deadlift;
- Yenza ama-squats (anesisindo nomlenze owodwa).
Ukuzivocavoca umzimba ukwandisa isivinini sakho sokugijima.
Ngemuva kokuqeqeshwa ngenkuthalo, umsubathi unikezwa ukuphumula. Ngemuva kwalokho, usuku lonke kufanele lunikelwe ekwandiseni isivinini somjaho. Lokhu kuyadingeka ukuthuthukisa ukusebenza kahle nokulungisa inqubo yokugijima. Ekupheleni kosuku lokusebenza, umgijimi unikezwa isikhathi samahhala sokubuyisela umzimba.
Lo mdlalo uwumzamo omkhulu. Ukuzivocavoca umgijimi kufanele kufake phakathi: ukukala izinga lokushaya kwenhliziyo, umfutho wegazi ngaphambi nangemva kokuziqeqesha; ngibheka isimo somzimba nesokuziphatha.
Ingxenye eyinhloko yokugijima kwebanga eliphakathi ukulawula ukuphefumula. Yiyo esiza ukuhlenga imisipha ukukhuthazela nokukhuthazela, iholele umsubathi empumelelweni.
