Ukugijima umjaho webanga kuyiphupho labasubathi abaningi. Kulesi sihloko, sizokhuluma ngokufanele sikubheke lapho senza uhlelo lokulungiselela le mincintiswano, nokuthi yimiphi imithombo evulekile ongayisebenzisa - izincwadi, izincomo ezivela kubaqeqeshi abadumile, izinsizakusebenza eziku-inthanethi ezinamasu okulungiselela okulungiselelwe.
Yini ezosiza ekwenzeni uhlelo
Kufundwa amabhuku ngokugijima
Akungabazeki ukuthi inani elikhulu kakhulu lemininingwane nezincomo liqukethwe ezincwadini ezikhuluma ngezemidlalo (okokuqala, ukugijima), okuvela esibayeni sabasubathi nabaqeqeshi abadumile. Ake sikunikeze incazelo emfushane yezincwadi ezidume kakhulu kulezi.
UGrete Weitz, uGloria Averbukh “Umjaho wakho wokuqala. Uqeda kanjani ukumamatheka. "
Ngokuya ngokubuyekezwa kwabafundi, lo msebenzi uzokwanela ukuthola izimpendulo zemibuzo eminingi emayelana nomjaho wabaqalayo. Futhi, incwadi izosiza ekuhleleni ukulungiselela umncintiswano, izonikeza impendulo yokuthi ungafinyelela kanjani ngempumelelo entanjeni.
Emsebenzini wakhe, ophethe izihloko eziningi odumile uGrete Weitz wabelana ngolwazi lwakhe. Umsubathi utshela, okokuqala, ukuthi kungani kufanele ugijime, ukuthi yini imarathon futhi yiziphi izici zayo. Uyaphawula ukuthi lo mncintiswano ungukuhlangenwe nakho okunamandla ngokomzwelo okungashintsha impilo yakho unomphela.
Umbhali uphinde anikeze izimpendulo kuyo yonke imibuzo eyisisekelo abaqalayo abangaba nayo lapho belungiselela umncintiswano.
"Ukugijima neLydyard"
Ibhalwe ngumqeqeshi odumile wokugijima nomdumisi u-Arthur Learyard, le ngxenye iyakhuthaza futhi iyafundisa. Umbhali uchaza ukuthi kungani ukusebenzisa amakilasi kungcono kunezinye izinhlobo zomzimba, kunamuphi umphumela empilweni.
Futhi, kulabo ababambe iqhaza ekugijimeni, lo msebenzi wethula izinhlelo zokulungiselela imincintiswano emabangeni ahlukahlukene - ukusuka kumakhilomitha ayishumi kuya kwamashumi amabili nanye, ukuthola izithiyo nokugijimela ezweni eliwele. Ngasikhathi sinye, kwenziwa iziqu zabasubathi bobulili obuhlukile, iminyaka nobungcweti kwezemidlalo, kanye nezeluleko zabaqalayo. Ngaphezu kwalokho, le ncwadi isitshela ngokusebenza kwayo uqobo, ukukhethwa kwemishini,
UJack Daniels "Kusuka kumamitha ayi-800 kuye emjahweni"
Le yincwadi eyisisekelo futhi engathi sína ebhalwe ngabaqeqeshi abadume kakhulu futhi isuselwa kokuhlangenwe nakho kwakhe. Umsebenzi ulungele umsubathi wanoma iliphi izinga ofuna ukuzenzela uhlelo lokuqeqesha.Ingxenye yokuqala yalo msebenzi isitshela ngemigomo yokuziqeqesha nokuhlela kwabo, ifomu lezemidlalo, ukuthi umzimba uphendula kanjani ekuziqeqesheni.
Ingxenye yesibili ibala ukujima okufana nokukhanya nokugijima okude, ijubane lemarathon, nomkhawulo, isikhawu, nokusebenza kokuphindaphinda. Ingxenye yesithathu iqukethe izinhlelo zokuqeqeshelwa impilo, kanti eyesine inezinhlelo zokulungiselela imincintiswano ehlukahlukene, kusuka kumamitha ayi-800 kuye kumarathon.
UPitt Fitzinger, uScott Douglas "Umgwaqo omkhulu ogijimela abagijimi abanohlonze (amabanga asuka ku-5 km kuya kumarathon)"
Ngokwabafundi, le yincwadi ebucayi kubasubathi abazimisele ngokugijima.
Ingxenye yokuqala yomsebenzi isitshela ngomzimba wokugijima, inikeza izincazelo zalokho okuyikho:
- IPC nesisekelo sejubane,
- ukukhuthazela,
- ukulawula kwenhliziyo ngesikhathi sokuqeqeshwa,
- izici zomzimba zabaqeqeshi bezocansi ezifanele,
- indlela yokugwema ukulimala nokusetshenziswa ngokweqile.
Ingxenye yesibili yale ncwadi yethula izinhlelo zokuqeqesha amabanga ehlukene, futhi, ngakunye, izinhlelo eziningana, kuya ngokuthi izifiso zomdlali zinzima kangakanani. Inikeza nezibonelo ezingokoqobo ezivela empilweni yabagijimi abangochwepheshe.
Izinsizakusebenza eziku-inthanethi ngezinhlelo zokuqeqesha
Ezinsizakalweni ezahlukahlukene eziku-inthanethi, ungathola amathiphu, izeluleko nezinhlelo esezenziwe ukulungiselela ukulungiselela izinhlanga zamabanga ahlukahlukene, kufaka phakathi ama-marathoni.
MyAsics.ru
Kule nsiza, ungakha uhlelo lokuqeqesha ukulungiselela umncintiswano endaweni ethile. Ukuze wenze lokhu, kufanele ukhombise iminyaka yakho, ubulili, kanye nemiphumela yomjaho webanga elithile. Konke lokhu kungenziwa ngaphandle kokubhaliswa futhi ngokuphelele mahhala.
Ngenxa yalokho, uzothola uhlelo, oluzobe luqukethe imijikelezo elandelayo:
- ukuqeqeshwa,
- test run,
- ukuncipha kwamanani,
- ubuhlanga,
- ukululama.
Izinhlelo zokuqeqesha ezivela kubakhiqizi abahlukahlukene bezimpahla nemishini yezemidlalo
Amasu ahlukahlukene angavela, ngokwesibonelo, kumawebhusayithi wabakhiqizi bamagajethi ahlukahlukene: iPolar, iGarmin, njalonjalo. Ngesikhathi esifanayo, ukuqaliswa kohlelo oluhleliwe (ngosizo lwamagajethi athengiwe, ngokwesibonelo, iwashi lezemidlalo), ungaqala ukulandelela ngokushesha, awudingi ukugcina idayari ehlukile enemibiko.
Khuphuka.com
Le sevisi inikela ngezinhlelo zokuqeqesha ezikhokhelwayo. Isibonelo, uhlelo lokulungiselela umncintiswano luzobiza cishe ama- $ 30.
Kukhona nensizakalo yamahhala ye-SmartCoach, ngosizo lwayo ongakha uhlelo lokulungiselela olufushane lwebanga elithile ngokufaka idatha elandelayo:
- ibanga,
- isikolo sakho samanje,
- mileage ehleliwe yokugijima ngesonto,
- izinga lobunzima.
Izinhlelo zokuqeqesha ezindaweni ezahlukahlukene zemarathon
Lapho ubhalisela umncintiswano othile kuwebhusayithi esemthethweni yemarathon, ungalanda uhlelo lokuqeqesha lapho, kuya ngezinga lakho lokuqeqeshwa.
IzibaliVDOT
Uzodinga lezi zibali ukubala ukusetshenziswa okuphelele komoya-mpilo (MOC). Ngenxa yakhe, unganquma ijubane lokuqeqeshwa.
Izinhlelo ezilungiselelwe zokulungiselela imarathon
Uhlelo lokulungiselela iMarathon lwabaqalayo
Lolu hlelo lwenzelwe ukulungiselelwa isikhathi esingamasonto ayi-16 futhi kufanele lufundiswe nsuku zonke.
- Ngomsombuluko emavikini amahlanu okuqala nakamasonto amabili edlule, sigijima ibanga lamakhilomitha amahlanu. Kungakapheli amasonto ayisi-6-9 - amakhilomitha ayisikhombisa, kungakapheli amasonto ayi-10-14 - amakhilomitha ayi-8.
- Ngolwesibili - ezokungcebeleka.
- Ngolwesithathu sigijima ibanga lamakhilomitha ayisikhombisa ezinsukwini ezintathu zokuqala, nakumakhilomitha amathathu kuya kwayisishiyagalombili alandelayo. Amaviki ayi-7-8 sigijima i-10 km, amasonto ayi-9 - 11 km. Amaviki ayi-10-14 sinqoba amakhilomitha ayi-13 ngokuzilolonga ngakunye, emavikini ayi-15 - ama-8 km, ekugcineni, e-16, - amahlanu.
- NgoLwesine siqhuba amasonto amahlanu okuqala amakhilomitha ayisihlanu, amasonto amane alandelayo - amakhilomitha ayisikhombisa. Kungakapheli amasonto ayi-10-14 - amakhilomitha ayisishiyagalombili, emasontweni ayi-15 - amakhilomitha ama-5. Siphetha isonto eledlule ngokuhamba amakhilomitha amathathu.
- Ngolwesihlanu ezokungcebeleka. Akunasidingo sokulala kusofa. Ungakwazi ukuhamba, ukubhukuda, ukugibela ibhayisikili, ukugxuma intambo.
- NgoMgqibelo - usuku lwamabanga amade kakhulu, kusuka ku-8 kuye kuma-32 km. Ngasikhathi sinye, evikini lokugcina lokuqeqeshwa, isigaba sokugcina sinqoba ibanga lemarathon.
- Ngesonto - ezokungcebeleka.
Uhlelo lokuqeqesha abagijimi abaphakathi
Nalu uhlelo lokuzivocavoca lwamaviki ayishumi nesishiyagalombili lwabagijimi abanolwazi.
Ngalesi sikhathi, ulindelwe amasonto anzima kakhulu, lapho kuzodingeka usebenze ngokukhuthazela. Ngaphezu kwalokho, kuzoba khona amasonto alula ekugcineni lapho uzolulama khona.
Ngenkathi ulungiselela umncintiswano, udinga ukulandela indlela odla ngayo, udle ukudla kwamaprotheni, amafutha anempilo, nama-carbohydrate agaya kancane. Kepha ukudla okusheshayo, okumnandi nokunye "okungenamsoco wokudla" kufanele kwenqatshwe. Kufanele uphuze amanzi amaningi, udle izithelo nemifino emisha.
Ukuzivocavoca kudiliziwe ngosuku lwesonto:
UMsombuluko Isikhathi sokutakula. Kulolu suku, udinga ukuhamba ngenkuthalo: gibela ibhayisikili, ubhukude, uhambe uhambo epaki, gxuma intambo, ugijime isigamu sehora. Ngosizo lomsebenzi onjalo, imikhiqizo kadoti iyasuswa emisipheni yemilenze ngemuva kokuzivocavoca okude, futhi ukululama kuzoshesha.
Ngolwesibili kuhlelwe ukusebenzisa okufushane. Ngosizo lwabo, ungakha inqubo yokugijima, isivinini se-hone nokubekezela okujwayelekile.
Ukuzivocavoca kuqukethe izigaba ezilandelayo:
- Imizuzu eyi-10 yokuzifudumeza, ukugijima okuhamba kancane.
- sigijima amakhilomitha ayisihlanu kuya kwayishumi ngejubane lamaphesenti angamashumi ayisithupha kuya kwamashumi ayisikhombisa wobukhulu.
- hitch imizuzu emihlanu.
- ukuzelula.
Ekuqaleni kohlelo, ukuqeqeshwa okufushane kufanele kwenziwe ebangeni lamakhilomitha ama-5, bese kukhuphuka kancane kancane kuye kumakhilomitha ayi-10, bese kwehliswa kube amakhilomitha ayisithupha
Futhi, kungakapheli amasonto ayi-18, faka ukuqeqeshwa kwamandla nokuzivocavoca ukuzivocavoca izikhathi ezinhlanu kuya kweziyisikhombisa, yenza izivivinyo zemisipha yomlenze, ujikeleze umshini wokushicilela, amalanga kanye nama-squats (amasethi amathathu amahlandla ayishumi kuya kwayishumi nambili). Uma kungenzeka, vakashela indawo yokuzivocavoca ukuze uzivocavoca amandla.
Ngolwesithathu ukuqeqeshwa kwesikhawu kuhlelwe. Zizokusiza ukuthi uthuthukise amandla emisipha, wandise ukukhuthazela, uqoqe uphethiloli wokuqhubeka nokuqeqeshwa, futhi ucije ijubane lakho lokugijima.
Ukusebenza kungaba kanjena:
- Ukuzifudumeza ngemizuzu eyishumi.
- Isikhathi senziwa ngamaphesenti ayisikhombisa wamandla akho amakhulu. Sigijima amamitha angu-800-1600 ubude izikhathi ezine, bese kuba ukugijima kwemizuzu emibili. Sigcina ijubane, ikakhulukazi ngasekupheleni.
- ukupholisa imizuzu emihlanu, ekugcineni - ukwelulwa okuyimpoqo.
NgoLwesine - futhi ukujima okufishane kusuka kumakhilomitha amahlanu kuya kwayishumi kanye nokuqeqeshwa kwamandla (uwedwa noma ejimini).
Ngolwesihlanu ukuphumula kuhlelwe. Kufanele uphumule nakanjani! Lokhu kuzonikeza ithuba lokwehlisa imisipha nemithambo yegazi, futhi uphumule ngokwengqondo.
Ngomgqibelo senza ukujima okufishane ebangeni lamakhilomitha ayisihlanu kuya kwayishumi ngejubane lomgijimi webanga elide.
Ngesonto - Ukuzivocavoca okude, okubaluleke kakhulu. Ngesikhathi sayo, umzimba wakho kufanele ujwayele ukusebenza isikhathi eside.
Ukuqeqeshwa kungokulandelayo:
- xova wonke amaqembu emisipha.
- sigijima ngokuhamba kancane ibanga elisuka kumakhilomitha ayishumi kuya kwayi-19-23.
- ukubopha okuyisibopho nokwelula.
Uma uhlela ukugijima imarathon emahoreni amathathu nohhafu, lapho-ke kufanele ugijime ikhilomitha elilodwa emizuzwini emihlanu.
Izinhlelo ezivela encwadini kaD. Daniels "Ukusuka kumamitha ayi-800 kuye emjahweni"
Ngokusho kombhali, isikhathi sokulungiselela kufanele sibe amasonto angamashumi amabili nane (noma kunjalo, uhlelo lungancishiswa).
Ihlukaniswe ngale ndlela elandelayo:
- Isigaba 1. Ikhwalithi eyisisekelo amasonto ayisithupha.
- Isigaba 2. Ikhwalithi yangaphambili kungakapheli amasonto ayisithupha.
- Isigaba 3. Ikhwalithi yesikhashana amasonto ayisithupha.
- Isigaba 4. Ikhwalithi yokugcina, futhi kungakapheli amasonto ayisithupha.
Ake sihlaziye izigaba ngasinye ngokuningiliziwe.
Isigaba 1. Ikhwalithi eyisisekelo
Ngesikhathi sayo, amakilasi alandelayo ayenzeka (empeleni, isisekelo sibekiwe):
- ukugijima okulula.
- ivolumu iya ngokuya ikhula.
- ukugijima okufishane kwejubane kuyangezwa emavikini angu-3-4 ngemuva kokuqala ukusebenzisa.
- into esemqoka ukujwayela ukujwayela uhlelo lokuqeqeshwa. Sethula ukugijimela endleleni yethu yokuphila ejwayelekile.
Isigaba 2. Izinga lokuqala
Ngalesi sigaba, into esemqoka ukucija inqubo nokuphefumula.
Kwalokhu:
- Ngaphezu kokugijima okulula, siqhuba ukusebenza okuseqophelweni eliphezulu kabili ngesonto, sigxile ezikhathini, sigijime ezindaweni ezinamagquma (ikakhulukazi uma imarathon ozobamba iqhaza kuyo ngeke ibanjelwe endaweni eyisicaba).
- amavolumu okuvivinya umzimba kufanele alinganiselwe futhi acishe abe ngu-70% wobukhulu.
Isigaba 3. Ikhwalithi yesikhashana
Ngokusho kwabagijimi, lesi sigaba sinzima kakhulu kuyo yonke inqubo yoqeqesho. Ngesikhathi saso, sipompa amasistimu abalulekile kithina enkambweni yokunqoba imarathon.
- ukuqeqeshwa okuseqophelweni eliphezulu kusabanjwa kabili ngesonto, kepha ama-mileage kufanele enyuswe phakathi nesonto.
- amavolumu okuvivinya umzimba ekupheleni kwalesi sigaba (emasontweni amabili edlule, njengomthetho) kufanele aphakame.
- azikho izikhawu, kepha amabanga wokuvinjelwa kombundu kufanele akhuliswe.
- sengeza ukuqeqeshwa isikhathi eside ngejubane labasubathi.
Isigaba 4. Ikhwalithi yokugcina.
Ukwelulwa kwekhaya esigabeni sokulungiselela umncintiswano.
Ngesikhathi sifeza:
- ukusebenzisa ikhwalithi emibili ngesonto.
- sinciphisa amamayela kusuka kumanani aphezulu kuya kwamashumi ayisikhombisa, bese kuba amaphesenti ayisithupha wevolumu.
- gcina umfutho wokuqeqeshwa usezingeni elifanayo, ushiye ukuqeqeshwa kombundu.
Usebenzisa amatafula asezincwadini, kufanele udwebe uhlelo lokuziqeqesha lwesonto ngalinye, kanye nethempulethi yedayari.
Ngokusho kwabasebenzisi, uhlelo lokuqeqesha oluchazwe kule ncwadi alunasicefe, lufuna futhi lilinganise.
