Ngabe unentshisekelo yokugijima? Uma uye kuleli khasi, kunjalo-ke. Ukugijima ibanga eliphakathi ngumdlalo omkhulu wejubane. Lo ngumsebenzi othokozisayo oletha amandla, ithemba nokuzuza komuntu. Mangisho ukuthi lolu uhambo olude noluthokozisayo.
Kepha ngasikhathi sinye, sinameva futhi sishubile, sifihla izinto eziningi ezimangazayo. Inqubo yokuqeqesha idinga umzamo omkhulu nokusebenza kanzima kumgijimi. Kule ndlela, kungaba nokulimala nokwehluleka okuhlukahlukene. Kepha lowo oqinile ngokokuziphatha futhi onesibindi uzokudlula futhi afinyelele lowo mgomo.
Uma kwezemidlalo kunesifiso esikhulu futhi esingenakulinganiswa sokulwa, khona-ke impumelelo izofika nakanjani. Njengakwezinye izindawo ekufundiseni, konke kuqala ngombono. Kwabaqalayo, akulimazi ukufunda ngezisekelo zezemidlalo.
Mayelana namabanga aphakathi
Abagijimi abaphakathi babhekwa njengabakhuthazela kakhulu nabaphikelelayo, ngoba u-800, 1000, 1500 m uthathwa njengongakhululekile futhi onzima kakhulu. Iziqongo ezinjalo zizonqotshwa kuphela ngabasubathi abanenhlamvu yensimbi ehlukile, ngoba kuso sonke isigaba sokugijima, udinga ukugcina ijubane le-sprint, lapho ijubane lifinyelela amamaki alo aphezulu.
Amabanga
Ibanga eliphakathi kwezokusubatha lifaka imikhakha efana nokugijima u-800 m, 1000 m, 1500 m, 2000 m, 3000 m no-3000 m ngezithiyo. Kwamanye amazwe, amabanga anjalo afaka ukugijima kwemayela eli-1.
Kumele ngithi kukhona izingxabano ezingenakulungiswa ezingaba ngu-3000 m phakathi kochwepheshe, abaningi babo ababheka ukuthi sekuyisikhathi eside. Uhlelo lwe-Olimpiki lufaka phakathi imijaho engama-800 ne-1500 m.
Yini eyenza abasubathi bathole imiphumela engcono? Ukugqugquzela. Umdala njengesintu. Izenzo zezemidlalo zenziwa kusukela kuma-Olimpiki okuqala. Kepha ukugcina amarekhodi anembile amarekhodi asebenzayo kuqale kuphela maphakathi nekhulu lama-20.
Imincintiswano ibanjwa ngezimo ezihlukile:
- amakamelo avaliwe;
- emoyeni ovulekile.
Ngakho-ke, izinkomba kufanele zihlukaniswe. Umehluko kubo uyabonakala, yize wehluka ngemizuzwana kanye nezingxenyana zamasekhondi.
Amarekhodi omhlaba
Umbono obabazekayo umjaho wamamitha ayi-800. Cishe cishe umzuzu, inkundla iyajabula, ithuthumele, futhi ijabule ngokuphelele ngomzabalazo wabasubathi kuleli banga. Ngokokulandelana kwemiphumela, ophethe irekhodi lokuqala lomhlaba kwakungumsubathi waseMelika uTed Meredith, owabeka ngo-1912 kuma-Olimpiki aseLondon.
Emlandweni wanamuhla, inkosi yaleli banga ngumsubathi waseKenya uDavid Rudisha, owabeka irekhodi kuma-800 m amahlandla amathathu.Isikhathi sakhe esihle sama ku-1.40.91 m.
Kwabesifazane, ophethe amarekhodi kusukela ngo-1983 nguYarmila Kratokhvilova - 1.53.28 m. U-Yuri Borzakovsky uthathwa njengomnikazi werekhodi wefomethi yasekhaya - 1.42.47 m (2001).
Inqubo yokugijima ebangeni eliphakathi
Ngaphandle kwakho konke okubonakala kulula ekusebenzeni, ukunakwa okukhethekile kufanele kukhokhwe kulolu daba. Amaphutha enqubeni yokusebenza ngokuvamile aholela kubasubathi abaningi ekulimaleni nasezifweni zohlelo lwemisipha. Ukuvala ibanga elinjalo kudinga umzamo omkhulu. Ubuchwepheshe budlala indima enkulu ekufinyeleleni empumelelweni.
Futhi inqubo ephelele idinga amandla omlenze, amandla amangalisayo nokugxila kubo bonke ubude bokugijima. Ukufunda ubuchwepheshe obuhle kakhulu bokusebenza kungathatha ngisho neminyaka yokuqeqeshwa kuze kube yilapho umuntu efika endaweni yakhe ekahle.
Ubuchwepheshe emabangeni anjalo bufakwa yizakhi. Izici ezilandelayo zokuqeqesha ziyahlukaniswa:
- qala;
- ukuqala ingxenye yokusheshisa;
- egijima maphakathi nebanga;
- qeda.
Qala kwenziwe kusuka endaweni ephakeme, ngomlenze osunduzwayo emuva. Umzimba uthambekele phambili. Izingalo kufanele futhi zithathe isikhundla sazo sokuqala semvelo. Isivinini sokuqala kufanele sisondele kumaki omkhulu.
Ukuma okuqhubekayo komncintiswano ku-treadmill kuncike kulokhu. Ngalokhu, udala igebe kwabanye ababambiqhaza, ukuze azenzele isikhala esihle. Cishe, ngemuva kwamamitha ayikhulu lokuqala, ukuguqukela ku- isivinini esikude.
Izandla zihamba emzimbeni futhi azihlakazekile ziye ezinhlangothini, umzimba uthambekele phambili kancane, ubude bezinyathelo buyisilinganiso. Ubude begxathu bunqunywa ngumsubathi uqobo, ngokususelwa ekucabangeni kokunethezeka, kepha hhayi ngentengo yendlela. Umzimba ophezulu kufanele ukhululeke ngangokunokwenzeka ukuze ungasebenzisi amandla athe xaxa. Kunzima kubaqalayo ukwenza lokhu, kepha kuza kamuva ngokuhlangenwe nakho.
Ibanga liyaphela ukuqeda... Abasubathi bazinqumela bona ukuthi benze nini okokugcina. Kumamitha wokugcina ayi-100 noma angama-200, ukugoba komzimba kuyanda, i-cadence nokuphefumula kuyavama. Emgqeni wokugcina, ijubane lomgijimi liyabaleka.
Izici zokugijima ku-bend
Ijubane lekhoneni liyancipha njengoba imithetho elula ye-physics iqala ukusebenza. Esikhathini sasebusika nasendlini kumathrekhi amafushane, ijubane lehla kakhulu.
Ezinkundleni zemidlalo, ubude begxathu bufushane futhi buphakama izindleko zamandla, ezisetshenziselwa ukuthambekisa umzimba lapho ithrekhi igobeka kwesobunxele. Beka unyawo ngokuqinile ebhendini ukuze ugcine i-vector yokuqondisa efanele.
Uhlelo lokuqeqesha lwe "average"
Nalu uhlelo olujwayelekile lokuqeqesha amabanga amaphakathi futhi lufanele abaqalayo. Izinhlelo zomuntu ngamunye zakhelwe iningi labadlali bezemidlalo labadedeli. Ngaphezu kwalokho, izindlela zokuqeqesha ze-800 m ziyahluka kunqubo ye-1500 m.
Izinhlelo zokuqeqesha zehlukaniswe ngemijikelezo noma ngezigaba:
- ngonyaka;
- 3 izinyanga;
- semi-yonyaka.
Uhlelo luhlukaniswe izigaba ezi-4 zokuqeqesha kanye nama-microcycle
Isigaba sokuqala sokulungiselela
Lesi sigaba sibhekiswe ezisekelweni eziyisisekelo zokuthuthukiswa kokuqeqeshwa okusebenzayo komgijimi. Lapha kusethwe imisebenzi yokwandisa izinkomba zokuqina komzimba. Isigaba 1 sidlala indima ebaluleke kakhulu kuyo yonke inqubo yokulungiselela. Uma umgijimi ethole ikhefu elide noma umuntu esanda kuqala ukuzivocavoca, okokuqala, ingozi yokugcwala ngokweqile kufanele isuswe.
Njengoba kwenzeka njalo, isifiso siyaphumelela, kepha umzimba awusilungele. Futhi ngenxa yesiqalo esivele ngokungazelelwe esinomdlandla nomfutho ongenakulungiswa, ukulimala okulimazayo kungenzeka. Ubude balesi sigaba buncike kwinani lemincintiswano esikhathini esiphelele futhi imvamisa kuvama ama-5 kuye kwayi-9.
Kulesi sigaba sokuqala, ukusheshisa okubukhali nokusebenza ngesilinganiso senhliziyo ephezulu kuyakhishwa. Okuncamelayo kunikezwa iziphambano ezihamba kancane nokuzivocavoca okhethekile kokugijima ukwandisa amandla omlenze. Izigaba noma imijikelezo nayo ihlukaniswe yaba yimicrocycle.
Cishe icebo lamasonto onke lesigaba 1 semicrocycle yokuqala
UMsombuluko: Ingxenye yokuzifudumeza 15 min
- Phambana no-5-7 km
- Ukuzivocavoca okujwayelekile
NgoLwesibili: Ezemidlalo zegeyimu (ibhola, i-volleyball, i-basketball)
- Imilenze emibili nemilenze eyodwa
- Ukuzivocavoca amandla emisipha yomhlane, isisu nemilenze.
NgoLwesithathu: Ingxenye yokuzifudumeza 15 min
- Qalisa 2000-3000 m
- Ukusheshisa ukukhanya kwamamitha ayi-100 ngokunyuka okuncane kokushaya kwenhliziyo
NgoLwesine: Ingxenye yokuzifudumeza 15 min
- Phambana no-5-7 km
- Ukuzivocavoca okujwayelekile
ULwesihlanu Ingxenye yokuzifudumeza 15 min
- Ukuzivocavoca okukhethekile
- Ukuzivocavoca kwemisipha yemilenze nangemuva
NgoMgqibelo: Yeqa u-10-11 km, phumula njalo ngamakhilomitha ama-2-3 imizuzu engu-1-2 ngokushintshela esinyathelweni esijwayelekile
NgeSonto: Ukuzilibazisa: ichibi lokubhukuda, ukuhamba ngezinyawo.
Cishe uhlelo lwamasonto onke lwesigaba 1 semicrocycle yesibili
UMsombuluko: Ingxenye yokuzifudumeza 15 min
- Phambana no-5-7 km
- Ukuzivocavoca okujwayelekile
NgoLwesibili: Ezemidlalo zegeyimu (ibhola, i-volleyball, i-basketball)
- Imilenze emibili nemilenze eyodwa
- Ukuzivocavoca ngezithiyo
- Ukuzivocavoca amandla emisipha yangemuva, esiswini nasemilenzeni
NgoLwesithathu: Ingxenye yokuzifudumeza 15 min
- 3-4 km-iluphu
- Ukusheshisa okulula kwezikhathi ezingama-200 m 9-10 ngokukhuphuka okuncane kokushaya kwenhliziyo
- Ukuzivocavoca amandla emisipha yemilenze
NgoLwesine: Ingxenye yokuzifudumeza 15 min
- Isiphambano 7-8 km
- Ukuzivocavoca okukhethekile
- Ukuzivocavoca okujwayelekile
ULwesihlanu Ingxenye yokuzifudumeza 15 min
- 3-4 km-iluphu
- Ukusheshisa 200-300 m
- Ukuzivocavoca kweqa amandla emisipha yomlenze
NgoMgqibelo: Isiphambano 10-11 km
- Ukuzivocavoca okujwayelekile
NgeSonto: Ukuzilibazisa: ichibi lokubhukuda, izintaba
Isigaba sesi-2 sokulungiselela
Isigaba 2 kuhloswe ngaso ukukhulisa ivolumu yemithwalo yoqeqesho. Kusukela kuleli phuzu kuqhubeke, kuyadingeka ukugcina idayari yokuqeqesha, lapho kuzoqoshwa khona zonke izinkomba zesikhathi ngasinye sokuqeqeshwa. Lesi sigaba sohlelo sifaka phakathi ukusebenza okunzima osezingeni eliphakeme lenhliziyo.
Cishe icebo lamasonto onke lesigaba 2
UMsombuluko: Ingxenye yokuzifudumeza 15 min
- Isiphambano se-7-9 km
- Ukusheshisa 100 m izikhathi 10-12
- Ukuzivocavoca okujwayelekile
NgoLwesibili: Ukugijima eqhweni elijulile
- Uma kungekho iqhwa, khona-ke ukuhamba ngebhayisikili okusheshayo
- Ukuzivocavoca amandla emilenzeni nasezingalweni
NgoLwesithathu: Ingxenye yokuzifudumeza 15 min
- Ukugijima ekukhuphukeni ekukhuphukeni okulingene kuze kufike ku-10-15 gr.
- Ukuzivocavoca okujwayelekile
NgoLwesine: Ukufudumala 15-20 min
- 4-5 km-ukugijima
- Ukusheshisa ama-50 m izikhathi eziyi-10-11
- Ukuzivocavoca kweqa
ULwesihlanu Isiphambano se-10-12 km
- Ukuzivocavoca okujwayelekile
NgoMgqibelo: Ingxenye yokuzifudumeza 15 min
- Ukuzivocavoca okukhethekile
- Ukuzivocavoca okwelula
- Ukuzivocavoca ngezithiyo
NgeSonto: Ezokungcebeleka
Isigaba sesi-3 sibanzima
Lo mjikelezo ubonakala ngokuqina okukhulu ekuqeqesheni ngamanani abalulekile wokuzivocavoca umzimba. Ngemuva kwezigaba ezimbili zokuqala zokulungiselela, umzimba womsubathi kufanele ngabe usulungile.
Uma umgijimi elungiselelwe ukusebenza futhi ezizwa emuhle, khona-ke ungaqhubeka ngokuphepha kwimithwalo ye-titanic. Lapha kugcizelelwa ukuqeqeshwa kwesikhawu kanye ne-fartlek. Ngesikhathi esifanayo, isimo esihle somzimba semisipha yomlenze sigcinwa.
Cishe uhlelo lokuqeqeshwa lwamasonto onke lwesigaba 3
UMsombuluko: Ingxenye yokuzifudumeza 15 min
- Ukugijima okulula 2000-3000 m
- Uchungechunge lwezigaba ezinejubane elikhulu i-100 m izikhathi eziyi-15
- 500 m izikhathi ezi-5
- Ukuzivocavoca amandla emisipha yangemuva kanye ne-abs
NgoLwesibili: Ingxenye yokuzifudumeza 15 min
- Isiphambano 11-12 km
- Ukuzivocavoca kweqa
NgoLwesithathu: Ingxenye yokuzifudumeza 15 min
- Gibela umqansa endaweni enezintaba ethambekele
- Ukuzivocavoca kwemisipha yemilenze nezingalo
NgoLwesine: Ingxenye yokuzifudumeza 15 min
- Ukuzivocavoca okwelula
- Uchungechunge lwezigaba ezinejubane eliphezulu ezingama-50 m izikhathi ezingama-20-25
- Uchungechunge lwezigaba ezinejubane elikhulu izikhathi ezingama-200 m 10-12
ULwesihlanu Isiphambano 14-15 km
- Ukuzivocavoca kwemisipha yangemuva ne-abs
NgoMgqibelo: Ingxenye yokuzifudumeza 15 min
- Ukugijima okulula 2-3 km
- Izikhawu zezikhawu zokugijima ezingama-300 m
- Cishe izikhathi ezingama-5-7
- Uchungechunge lwezigaba ezinejubane eliphezulu "izitebhisi" 200-400-600-800-600-400-200 m.
NgeSonto: Ezokungcebeleka
Isigaba 4 sincintisana
Ngesikhathi sezigaba ezi-3 ezedlule, kufinyelelwe imiphumela ephezulu. Umsubathi kufanele abe sesimweni sakhe esihle kakhulu ekuqaleni kwesigaba esilandelayo. Akunconyelwa ukwandisa imithwalo kulo mjikelezo wokuncintisana.
Umthamo nokuqina koqeqesho kuhlala kungaguquki futhi akuguquki. Yonke imizamo kufanele isetshenziselwe ukugcina izinkomba esezitholakele, kanye nasekuqongeleleni amandla omncintiswano.
Cishe uhlelo lokuqeqeshwa lwamasonto onke lwesigaba 4
UMsombuluko: Ingxenye yokuzifudumeza 15 min
- Ukugijima okulula 3-4 km
- Uchungechunge lwezigaba ezinejubane eliphakeme izikhathi eziyi-100 m
- Ukuqala ukusheshisa ama-50 m izikhathi eziyi-10
- Ukuzivocavoca okukhethekile
NgoLwesibili: Ingxenye yokuzifudumeza 15 min
- Qalisa ukukhuphuka umqansa ngama-degree ayi-10-15
- Izikhathi ezingama-300 m 10-11
- Ukuzivocavoca okujwayelekile
NgoLwesithathu: Ingxenye yokuzifudumeza 15 min
- Ukugijima okulula 2-3 km
- 400 m izikhathi 10-11
- Ukuzivocavoca kwemisipha yangemuva ne-abs
NgoLwesine: Phambana u-10-12 km
- Ukuzivocavoca kweqa
- Ukuzivocavoca okwelula
ULwesihlanu Ingxenye yokuzifudumeza 15 min
- Ukugijima ngokusheshisa okusheshayo kwamamitha angama-400, ukugijima ngamamitha ayi-100 phakathi kokuphumula, kuphela ama-4000-5000 m
- Uchungechunge lwezigaba ezinejubane elikhulu ama-200 m ama-8-10 times
NgoMgqibelo: Ingxenye yokuzifudumeza 15 min
- Ukuzivocavoca okukhethekile
- Ukuzivocavoca kwemisipha yangemuva ne-abs
- Ukuzivocavoca kwemisipha yemilenze nezingalo
- Ukuzivocavoca kweqa
NgeSonto: Ezokungcebeleka
Lolu hlelo lusebenza kahle kubagijimi abaqalayo. Izinhlelo zokuqeqesha zingashintshwa, ungazikhethela okuthile. Ngokuya ngokuthi umzimba wakho uzizwa kanjani, hlola izinketho ezahlukene zokuqeqeshwa
Vivinya umzimba ngokwenhlalakahle yakho. Umzimba uzokutshela ukuthi kuphi kuhlelo lapho udinga ukwenza khona izinguquko. Ukuphumula nokululama ekusebenzeni kwekhwalithi akufanele kuze kulibaleke. Uma ungakunaki ngokwanele lokhu, ungazishayela ekhoneni. Kuyalulekwa futhi ukuthi ube ngaphansi kweso lodokotela wangakini noma wezemidlalo.
