EGrisi lasendulo, kwakukhona isisho esithi: "uma ufuna ukuba nempilo - gijima, uma ufuna ukuba namandla - gijima, uma ufuna ukuba muhle - gijima."
Ukugijima ukuvivinya umzimba okulula okubandakanya imisipha ehlukahlukene yomzimba womuntu, okufaka umthwalo odingekayo emajoyintini, kukhuthaze ukujikeleza kwegazi, futhi kuvumele izicubu zomzimba ukuthi zithole umoya-mpilo odingekayo ngevolumu eyanele ukuqhubeka nomsebenzi obalulekile.
Ukugijima kuthuthukisa ukuqala kwenqubo yokuhlanza umzimba, kususe ubuthi obuyingozi obushiya umzimba nokukhululwa kwezithukuthuku. Lokhu kuvivinya umzimba kukuvumela ukuthi uthuthukise ukukhuthazela, amandla, isivinini futhi uphakamise ithoni ejwayelekile yomzimba.
Izici zebanga elingu-1 km
Ukugijima amamitha ayi-1000 kunezici ezithile. Inqubo yaleli banga isuselwa esinyathelweni se-sprint. Ijubane namandla okugijima kuthembeke kakhulu kunangesikhathi sokumboza amabanga amafushane.
Ngemuva kokwenza ideshi elisheshayo kusukela ekuqaleni, kuyadingeka ukushintshela esiteji samahhala nokugcina ijubane elinikeziwe nokuhamba kokunyakaza kuze kube yilapho kungekho ngaphezu kwamamitha angama-50 ngaphambi kokuqeda, lapho kudingeka khona ukwenza udwi lokugcina.
Oqalayo ofuna ukufeza imiphumela emihle kuleli banga, ukuyinqoba ngemizuzu engu-3-4, udinga ukunaka lezi zinto ezilandelayo:
- Isimo esijwayelekile somzimba;
- Ukudla okunomsoco;
- Ukuvuselelwa komzimba ngemuva kokuqeqeshwa;
- Ukulala okujulile.
Izici ezishiwo ngenhla zithinta ukusebenza komgijimi. Ukunganakwa kwesinye sazo kunciphisa kakhulu ukusebenza kwabasubathi.
Amaphutha amakhulu wabasubathi abangaqeqeshiwe
Umsubathi oqalayo, ungenza amaphutha azopholisa izifiso zakhe, ukufeza imiphumela emihle kude.
Ake sicabangele amaphutha avame kakhulu okwenziwa ngabasubathi:
- Izicathulo ezingakhululekile;
- Ukuqondanisa okungalungile kwamandla, okubalulekile, imisebenzi;
- Igxathu lokugijima elingalungile;
- Ukulahlekelwa ukuphefumula;
- Umsebenzi wezandla ongalungile;
- Ukungabi namanzi emzimbeni;
- Izingubo ezingafanele.
Isimo sokukhathala esidalwa yisheduli yoqeqesho engalungile Amaphutha anjalo abangela ukungakhululeki ngesikhathi sokugijima, okuthinta isimo esijwayelekile somuntu ogijimayo, simphazamise, futhi sinciphise kakhulu imiphumela.
Ukuphefumula
Le nkinga ijwayelekile kubo bonke abasubathi abasanda kuqala ukuzibandakanya nomdlalo othile, futhi ukugijima akunjalo.
Kungenzeka ukunqoba le nkinga uma ulandela le mithetho elandelayo:
- Sebenzisa umgomo wokuphefumula kwamakhala. Khipha umoya bese uhogela umoya kuphela ngamakhala. Lolu hlobo lokuphefumula likuvumela ukuthi uhlanze umoya kusuka ezinhlakeni ezingafuneki zothuli bese uzifudumeza. Kuyiphutha ukukholelwa ukuthi le ndlela isetshenziswa kuphela ngenkathi ebandayo. Inhloso akukhona ukufudumeza umoya hhayi ukushisa ibronchi. Ukusebenzisa le ndlela yokuphefumula kuzoqinisekisa ukugeleza okuzinzile kwezimpawu ezikhungweni zobuchopho ezibhekele ukuphefumula. Ukungabikho kwalezi zimpawu ezizinzile kuzoholela ekutheni umzimba uzoqala ukwenza ngokuxhamazela, okungukuthi, ukuqondisa yonke imizamo yawo yokusimamisa le nqubo yokuqeda izinto ezingafuneki, okungukuthi, ukugijima. Zonke izinhlelo emzimbeni zizoyalelwa ukuthi zimise umgijimi bese ngaleyo ndlela kuphume yonke inqubo yokuphefumula.
- Ukuphefumula komlomo, okulungele abaqalayo abangazange badlale imidlalo isikhathi eside. Lolu hlobo lokuphefumula likuvumela ukuthi ugcwalise amaphaphu nge-oxygen edingekayo esikhathini esifushane.
- Ukushintshaniswa kwamasu wokuphefumula ahlukile kukuvumela ukuthi ukhethe inketho efanelekile yokuphefumula kwabaqalayo ongazange abambe iqhaza kwezemidlalo isikhathi eside.
Usebenzisa izindlela zokuphefumula ezingenhla, ungamisa ukugeleza komoya-mpilo emzimbeni, okungavumeli ukuphefumula kwakho kunhlanhlathe
Uma kuba nesidingo sokuma ngenkathi ugijima futhi ubambe umoya wakho, udinga ukuthatha ikhefu elifushane, elingadluli imizuzwana engama-30, bese uqhubeka nokugijima.
Ngemuva kokuzivocavoca kwesithathu, awukwazi ukuma kwinqubo yokugijima, uma ulahlekelwe umoya wakho, udinga ukunciphisa ijubane lokunyakaza, bese kuthi, lapho kujwayelekile, ufinyelele ijubane ebelibekwe ekuqaleni kokuqalisa.
Inqubo engalungile
Inqubo yokusebenza, lezi zenzo ezilandelayo akufanele zivunyelwe:
- Yenza ukunyakaza okungazelelwe;
- I-footwork kufanele ibe bushelelezi;
- Awukwazi ukubeka umlenze wakho ngaphandle, udinga ukugoqa umlenze ngokushelela;
- Ukukhuluma ngenkathi ugijima;
- Phazamisa inqubo yokuphefumula.
Gwema lezi zenzo, ngoba azikwazi ukunciphisa ukusebenza kuphela, kepha futhi ziholela ekulimaleni okuhlukahlukene.
Amathiphu wokuthi ungasebenzisa kanjani i-1 km ngaphandle kokuzilungiselela
Ibanga lekhilomitha elilodwa akunzima kangako ukunqoba. Kodwa-ke, kungahle kube nezinkinga ngekhefu elide kwezemidlalo. Umzimba uzosabela kabi ekulayisheni okungazelelwe, ngoba usheshe ujwayele isigqi esiyisidina sempilo /
Ukunqoba leli banga ngaphandle kokulungiselela, kufanele ulandele amathiphu alandelayo:
- Akuthandeki ukudla ngaphambi kokugijima;
- Kufanele kube namanzi anele emzimbeni ukuze umgijimi angatholi ukoma;
- Yenza ukufudumeza okufishane ngaphambi kokugijima, ulungiselela amalunga namathenda njengemithwalo;
- Isikhathi sokwengqondo sibaluleke kakhulu, ngoba isimo sengqondo esifanele sisiza ekunqobeni ubunzima;
- Ngaphambi kokugijima, thatha umoya omncane ogcwala umzimba nge-oxygen;
- Ngokumangazayo, kepha ukugijima endaweni ejwayelekile kulula kakhulu kunokuqala ukushaya ithrekhi;
- Umzimba kufanele uphumule ngaphambi komjaho;
- Kunconywa ukuthi ungavumeli ukusetshenziswa kweziphuzo ezidakayo izinsuku ezintathu ngaphambi kokunqoba ibanga;
- Kuyadingeka ukuqapha ukuphefumula kwakho nokuhamba kahle.
Amathiphu angenhla azosiza kakhulu inqubo yokusebenza futhi azokuvumela ukuthi ubhekane nebanga lekhilomitha elilodwa.
Kulungele
Ukuzifudumeza kulungiselela umzimba umthwalo ozayo, kuqinisekisa ukusebenza okujwayelekile kwamathenda namalunga, futhi kunciphise nethuba lokulimala ngesikhathi somzimba.
Ukuzifudumeza okufanele, ngokusho komcwaningi wase-University of California, kugwema ukulimala kanzima okungama-45%. Ukuzifudumeza kufanele kube ngaphansi kwemizuzu eyi-10. Ngalesi sikhathi, kuyadingeka ukwenza ukunyakaza okungaphuthumi, okuyindilinga okubandakanya amalunga amakhulu nokulungisa imisipha yomthwalo.
Inqubo yokugijima
Inqubo efanele yokugijima ukubeka unyawo kahle emhlabathini. Kunezinhlobo ezimbili zokubekwa kahle kwezinyawo ngesikhathi sokusebenza: ungahambisa isisindo sakho esithendeni bese usigoqa onzwaneni lwakho, noma ungagxila kuzwane lwakho bese usebenzisa lonke unyawo.
Imvamisa, iningi labantu lisebenzisa indlela yokuqala. Ifanele abaqalayo futhi isetshenziswa lapho isebenza ngejubane eliphansi. Ucwaningo kule ndawo lubonisa ukuthi ukunyakaza okushelelayo kungavimbela ukubhujiswa kwamathambo namalunga futhi kunciphise namathuba okulimala.
Le ndlela, engadumile kakhulu kubantu abayizimfundamakhwela, isetshenziswa kwezemidlalo yezobuchwepheshe futhi ilungele ukugijima lapho udinga ukumboza ibanga ngejubane eliphezulu.Isimiso salolu hlobo lokugijima ukuthi lapho unyakaza, qala ngokudlulisela isisindo somzimba ezinzwaneni.
Ngemuva kwalokho, sebenzisa ingxenye ebanzi yonyawo, bese wehlisa isisindo sonke somzimba esithendeni futhi ngasikhathi sinye wenze ukusunduza okubukhali ngonyawo, bamba umlenze kule ndawo imizuzwana embalwa bese uwususa phansi. izingxenye zomzimba.
Emuva
Gcina umhlane wakho uqondile, amahlombe aqondile, futhi ungazibambi noma uzingele lapho ugijima. Umhlane oqondile ukuvumela ukuthi uqondise isifuba futhi uthathe umoya ngangokunokwenzeka, ugcwalise amaphaphu ngomoya ngamandla.
Izinyawo
Ngokuya ngokuthi iyiphi inqubo yokugijima oyikhethayo, unyawo ngokufanele luthinta indawo yethrekhi. Lo mbhalo uveze amasu amabili ahlukene okubeka unyawo ngesikhathi sokugijima.
Imilenze
Imilenze kufanele ikhululeke ngenkathi isebenza, kufanele ihanjiswe kahle.Usayizi wesinyathelo akufanele ube banzi kakhulu, okujwayelekile yizinyathelo ezi-3 ngomzuzwana. Imilenze kufanele igobeke kancane emadolweni ukuze ingakhi amathuba okuncinciza ilunga.
Izikhali
Izingalo kufanele zigobeke endololwaneni futhi zicindezelwe emzimbeni. Izindololwane kufanele zenze i-engeli elungile. Ngokuya ngemizwa yomuntu siqu, izintende zingafakwa ngezibhakela, noma zikhululeke.
Ukulawula ukuphefumula
Ukuphefumula kuyinto ebaluleke kakhulu ethinta ikhono lomsubathi lokumboza amabanga. Ukulawula ukuphefumula kuyinselelo yokuqala kumuntu ojimayo. Isikhathi sokuqala ngemuva kokuqala koqeqesho, kubalulekile ukunaka ukuphefumula okulungile.
Kufanele kuqondwe ukuthi ukuphefumula kungaphambuka nganoma yisiphi isikhathi. Ngakho-ke, kungakuhle ukuthi oqalayo ukusebenzisa amasu ahlukahlukene azosiza ekuqiniseni ukuphefumula. Kunconywa ukuthi ushintshe inqubo njalo ngamamitha angama-50.
Esimweni lapho ukuphefumula sekuvele kudukile futhi akunakwenzeka ukukujwayela, kuyadingeka ukuthi ume, okungadluli imizuzwana engama-30, bese ukubuyisela. Ngemuva kwalokho, qhubeka nokugijima ngejubane eliphansi, kepha uma usenza kanjalo, yiphakamise ibe ngejubane ebelikade lifika kulo mzuzu.
Ukusheshisa ekuqaleni nasekuqedeni
Ukusheshisa ekuqaleni kukuvumela ukuthi ubambe ijubane elithile nesigqi sokugijima, okungagcinwa kulo lonke uhlelo. Ukusheshisa okulungile ekuqaleni kungama-60% we-run ephumelelayo. Ukusheshisa ekugcineni, kukuvumela ukuthi ufake amakhono afihlekile omzimba emsebenzini. Dala isimo esimcindezelayo lapho kubandakanywa ezinye izinqolobane,
Lokho kuzofundisa umzimba ukuthi unikele ngakho konke okusemandleni ku-100%. Lokhu kwenziwa ukuze kukhuthazwe ukukhula okusebenzayo kwezicubu zemisipha, ukujwayela komzimba kumthwalo, ukusiza ukunciphisa isisindo esiningi. Ukushesha okubukhali kwe-adrenaline ekugcineni kwethrekhi kukhuthaza ukukhiqizwa kwe-testosterone emzimbeni. Yile hormone ekuvumela ukuthi uthole amandla amahle okukhula komzimba nezinkomba zawo zamandla.
Ukugijima kubalulekile ekusebenzeni okujwayelekile nokunempilo komzimba. Ukusebenzisa amathiphu akule ndatshana kuzovumela umsubathi ukuthi agweme amaphutha ahlukahlukene angalimaza.
Leli bhukwana linikeza ukuqonda okuphelele kwezici ezahlukahlukene zokugijima, likuvumela ukuthi uqonde imigomo eyisisekelo yokwenza isenzo esifanelekile sobuchwepheshe lapho usebenza, kanye namaphuzu asemqoka namaphutha aqala ukwenziwa ngabaqalayo.
