Ezemidlalo ezweni lanamuhla kubantu abaningi zidlala indima enkulu empilweni, kwabanye kumane nje kuwukuzilibazisa, kwabanye kuyasebenza nenjongo yempilo. Abaningi bathole umqondo we-cadence, kepha hhayi wonke umuntu uyazi ukuthi uyini. Ibalwa kanjani nokuthi yenzelwe ini.
Yini i-cadence?
I-Cadence yinoma isiphi isenzo esenzeka ngokuvama ngezikhathi ezithile. Kwabagibeli bamabhayisikili, lokhu imvamisa yokuhamba ngonyawo lomsubathi, futhi ekusebenzeni, inani lokuxhumana phakathi kwemilenze nomhlabathi ngesikhathi sokugijima kumasekhondi angama-60.
Lesi ngesinye sezinkomba ezibaluleke kakhulu zokuqhutshwa kwekhwalithi, kuhle ngoba kungalawulwa. Ekugijimeni, i-cadence idlala indima ebaluleke kakhulu, ikakhulukazi kubadlali. Kuxhomeke ngqo ekutheni ibanga lizombozwa kanjani nokuthi ukugijima kuzokuthinta kanjani ukushaya komsubathi.
Kungani kubalulekile?
Inani lezinyathelo lithinta ngqo inqubo nokusebenza kwejubane, lapho umlenze uthinta kaningi emhlabathini, ijubane lizoba ngejubane elikhulu. I-cadence ephezulu inciphisa amathuba okulimala kumsubathi.
Izinga eliphezulu le-cadence linciphisa ukucindezeleka enhliziyweni nasemalungeni. Kukhona ukwanda kwekhwalithi yokugijima, ngosizo lokuxhumana okuvama kakhulu nomhlabathi, umgijimi usebenzisa amandla amancane kakhulu.
Kukalwa kanjani?
Ngaphambi kokuba uqale ukusebenza ekuthuthukiseni i-cadence (isigqi), udinga ukunquma imvamisa yayo. Isigqi sikalwa ngenani lezinyathelo noma izinyathelo ozithathayo lapho ugijima. Inani lenani lezinyathelo libalwa ngoxhumana nabo ngeminithi lemilenze emibili nomhlabathi, futhi izinyathelo zikhonjiswa ngenombolo yonyawo olulodwa.
Ungazama ukugijima isigamu somzuzu, ubala inani lezinyathelo bese uphinda umphumela ngesigamu. Ukubala isilinganiso, inqubo izodinga ukuphindwa kaningana.
Ngakho-ke, kuzobalwa umphumela wokuthinta umlenze owodwa nomhlabathi ngomzuzu; ukuthola inani lokuthintwa kwemilenze emibili, udinga ukuphinda kabili umphumela obaliwe ngomzuzu. Le ndlela yokubala ithathwa njengeyinembile kakhulu, kepha iphazamisa.
Ungasebenzisa amadivayisi wesimanje, angaba amawashi noma izinzwa zezicathulo, ezithumela lonke ulwazi olutholwe kugajethi. Abanye abagijimi basebenzisa izinhlelo ezikhethekile zama-smartphones (metronome), okukhona kuwo amaningi.
I-cadence efanelekile
Abasubathi abaningi bagijima ngezinyathelo eziyi-180 ngomzuzu noma ngezinyathelo ezingama-90. Leli nani libhekwa njengelifanele, kepha ezinye izinkomba zithinta nomphumela. Umuntu omude onekhadi eliphansi uzokwenza kangcono futhi agijime ngokushesha kunomgijimi omfushane onekhadi eliphakeme.
I-Cadence ihlukaniswe izigaba ezimbili ngokuya ngenani lezinyathelo:
- amateur (ngaphansi kuka-180);
- ochwepheshe (180 nangaphezulu).
Kubachwepheshe abafisa ukuthatha izindawo zokuqala emncintiswaneni, isigqi sokugijima sezinyathelo eziyi-190-220 kumasekhondi angu-60 siyasungulwa. Amateurs, ngakolunye uhlangothi, ahlose i-180, kepha ezimweni ezijwayelekile i-cadence yabo iphakathi kuka-160 no-170.
Inombolo ephelele yezinyathelo zokugijima incike ekujuleni kwakho. Uma ijubane lokugijima liphansi, i-cadence ngesikhathi sokukhanya okuhamba amabanga amade ingahluka ngezinyathelo ezingama-20 noma ngaphezulu. Lapho isebenza ngejubane elikhulu, inani lesigqi akufanele libe ngaphansi kuka-180, uma inkomba ingakhombisi i-cadence efanelekile, khona-ke kuyadingeka ukuqeqesha imvamisa nokuthuthukisa ukusebenza.
I-cadence efanelekile ibalwa ngesikhathi sokugijima ngokulandelayo:
- kuyadingeka ukwenza ukufudumala nokuqeqeshwa, ukugijima kokufudumala;
- gijima ingxenye yomzuzu bese ubale izinyathelo;
- umphumela otholakele kufanele uphindwe kabili;
- phindaphinda inombolo yokugcina ngo-5%.
Inombolo eholelwayo ibhekwa njenge-cadence efanelekile yomgijimi okufanele ayikhokhele. Inqubo efanayo kufanele yenziwe ngezinhlobo ezahlukene zokugijima namabanga. Lokhu kuzonquma isigqi esifanelekile, umgijimi udinga ukusilwela, futhi ngokuzayo asilandele.
Ukulawula isigqi sokugijima
Isigqi sokugijima sithinta ukushaya kwenhliziyo; ekuqaleni, nge-cadence ephezulu, izinga lokushaya kwenhliziyo lingakhuphuka kakhulu. Izinga lokuncipha kwemisipha yenhliziyo liyakhuphuka ngesigqi esandayo sokugijima. Ukuphakama kwe-cadence, kunamandla ukushaya kwenhliziyo.
Wonke umgijimi oqeqeshiwe noma osemusha udinga ukwazi ukushaya kwenhliziyo yakhe ngenkathi egijima. Inombolo enkulu ukushaya okungu-120-130 ngomzuzu. Uma umaki ufinyelela ku-150-160 futhi umgijimi ezizwa ejwayelekile, lokhu akuwona umkhawulo kuye.
Ungasilandela kanjani isigqi sakho sokugijima?
Ungalandela isigqi sokugijima kwakho usebenzisa amathrekhi omculo asethwe ku-cadence ethile. Ingxenye ngayinye yomculo ine-tempo ethile, elinganiswa ngama-beats ngomzuzu (BPM).
Okokugijima, ukusebenza ngejubane elilinganayo kuhle. Umculo okhethelwe ukugijima kufanele uhambisane ncamashí nomgijimi womgijimi. Lokhu kuyadingeka ukuze umgijimi angalahleki ngesigqi sokugijima anikezwe futhi akhathale kancane ngangokunokwenzeka.
Okwamanje, kunezinhlelo ezahlukahlukene ezinquma i-BPM yethrekhi yomculo. Uma umgijimi ebambelela kwi-cadence ethile, ngokwesibonelo i-170, ucezu lomculo kufanele futhi lube ne-170 BPM. Lapho usebenza ekwandiseni i-cadence, izingoma zidinga ukukhethwa nge-2 BPM ephakeme kunesigqi esijwayelekile, izingoma ezinesilinganiso sokunyuka nazo ziyafaneleka. Uma udinga izikhawu lapho ugijima, izingoma kufanele zishintshe phakathi kokushesha nokuhamba kancane.
Amathrekhi omculo angakhethwa ngokuzimela noma ngokusebenzisa izinhlelo ezikhethekile zokugijima (umculo). Uhlelo lokusebenza luzikhethela ngokuzimela amathrekhi ngokuya nge-BPM ebekiwe. Ezinye izinhlelo zokusebenza ziyakwazi ukuguqula umculo ujubane lomgijimi. Umculo ukhethwa usohambeni ngesiginali enhle ye-inthanethi. Lesi sici asisho lutho ekuqeqesheni okugijimayo nge-cadence eqondisiwe.
Ungasebenzisa futhi i-metronome ukulawula isigqi sakho sokugijima. Ngalolu hlelo lokusebenza lwamahhala lwefoni ephathekayo, ungalungisa inombolo ye-cadence bese uyiqhathanisa ne-metronome. Ungathenga i-metronome ekhethekile yokulinganisa i-cadence, into enjalo inamathiselwe ebhande lomsubathi.
Ungayikhulisa kanjani?
Ukufeza izinhloso ezibekiwe zokwanda kwe-cadence, kuyadingeka ukuqhuba ukuqeqeshwa, ukwenza izivivinyo eziklanyelwe lokhu, ukuthuthukisa amalunga. Kunconywa ukugijima endaweni ngenkathi uphakamisa izinkalo zakho phezulu futhi usheshise ukwehla.
- Ukuzivocavoca kokuqala, udinga ukuma ubheke odongeni ebangeni eliseduze bese ugijima endaweni eyodwa nge-cadence ephezulu yomzuzu. Ukukhulisa isigqi, ungacabanga ukuthi isiphetho siseduze kanti umsubathi udinga ukuza kuqala.
- Ukuze usheshise ukwehla ekwehleni, udinga ukuthola ithambeka bese wehla kaningi ngejubane elisheshayo. Ngemiphumela emihle, ukusheshisa okuphezulu kufanele kwenziwe ngasekupheleni kwethambeka.
- Ungasebenzisa izinyathelo ezisheshayo nezimfushane njengomsebenzi. Ngebanga elifushane lamamitha ayi-10-15, kufanele uzame ukwenza inani elikhulu kakhulu lezinyathelo ezifushane. Ukuzivocavoca kuphindwe okungenani izikhathi ezi-5.
- Kuyadingeka ukwenza ama-run amancane (imizuzwana engama-30, imizuzu eyi-1 kanye nemizuzu emi-2) ngokubala inani lezinyathelo ezithathiwe. Kufanele ugijime phakathi kwamaqoqo wokugijima.
Ngenxa yalokhu kuvivinya umzimba, umgijimi uzoba nesilinganiso esandayo hhayi umzamo omkhulu.
Kuyadingeka ukukhulisa isigqi esisebenzayo kancane kancane, cishe ngo-3-5% wesigqi esivele sikhona. Lapho umgijimi enyusa ukusebenza kwakhe ku-cadence, umphumela kufanele uhlanganiswe kungakapheli amasonto ayi-1-2, futhi kungaleso sikhathi kuphela lapho singalwela khona inkomba elandelayo.
Konke ukusebenzisa kufanele kuhlanganiswe ukuze ujwayele imilenze ekuhambeni okusheshayo.
Abagijimi abaqalayo akufanele nanini balayishe ngokweqile imizimba yabo, lokhu kungaholela emiphumeleni emibi. I-cadence inyuka kancane kancane, ukuze kubalwe inani lezinyathelo, kusetshenziswa amadivayisi ahlukahlukene nokuzibala. Ngenkathi usebenza, ungalungisa futhi usebenzise isikhathi usebenzisa umculo noma izandla. Lapho izingalo zigobile nge-engeli ebukhali, i-cadence iyanda.
Ezweni lesimanje, awudingi ukubala njalo inani lezinyathelo, ungalanda uhlelo efonini yakho ulusebenzisele ukuvumelana nesigqi osifunayo. Ungathenga idivaysi ezokhombisa ukuthi yisiphi isigqi umgijimi anaso, futhi ngosizo lwezinhlelo zomculo, kungenzeka ukwandisa ukusebenza kwakho ngokulalela umculo omnandi ngendlela othanda ngayo.
Kumele kukhunjulwe ukuthi bonke abantu banomzimba ohlukile futhi kuyenzeka, ngoba eminye iminyaka engu-190 ithathwa njengejwayelekile futhi akukho ukuwohloka enhlalakahleni. Kwabanye, izinkinga ziqala ngo-150.
