Akukho msebenzi owenziwe ngokwemvelo emzimbeni womuntu njengokuhamba nokugijima. Ukugijima ikakhulukazi, ngoba kuqinisa imisipha, imisipha yenhliziyo, amaphaphu futhi kuthuthukisa ukukhuthazela.
Enye yezinhlobo zokugijima i-shuttle egijima. Ukucaciswa kokuhamba kwe-shuttle ukuthi umphumela wesimo sokusetshenziswa kwamandla nokuqeqeshwa kutholakala ngesikhathi esincane. Lokhu kungukuzivocavoca okuhle kwe-anaerobic.
Shuttle Run Incazelo
Lolu hlobo lokugijima lwathola igama lalo kusukela ekufanisweni ne-shuttle, ehambisa izimpahla kolunye uhlangothi lomfula, bese iya kolunye. Ngakho-ke, umgijimi, efinyelela lapho eya khona, ngokuzumayo ujika ngokucijile abuye abuye izikhathi eziningi aze afike kokujwayelekile.
Indlela enjalo emangele yokugijimisa kahle ukukhuthazela, ukushesha, ukuthuthuka kwejubane, ithuthukisa ukuhlangana kokunyakaza nokuzivumelanisa nezimo kunguquko ebukhali esiqondisweni. Kepha badinga ukubandakanyeka njalo futhi ngamandla amakhulu, ngoba nalolu hlobo lokugijima olubuhlungu kakhulu.
Amabanga
Indlela eqondile umgijimi ahamba ngayo ibizwa ngokuthi ibanga. Ngokuya ngezinga lokulungiselela, isidingo namandla wendawo, kungaba kusuka ku-9 m kuye ku-100 m ubude. Amandla amakhulu wokugijima okunjalo lapho kudluliswa amazinga anemingcele ye-10x10 m.
Lokhu kusho ukuthi ibanga le-10 m kufanele limbozwe ama-10. Kukhona namandla amancane kakhulu okunqoba amahlandla ama-4 imitha eli-9 no-3 aphindwe imitha eli-10, elezingane zesikole nabafundi. Ngokuqeqeshwa komuntu, ibanga lingakhuphuka njengoba ukukhuthazela kukhuphuka.
Lapho umgijimi ezwa ukuthi angakwazi ukugijima kalula, sekuyisikhathi sokwengeza ibanga noma inani lama-run. Ibanga lilinganiselwe ngezindonga zesakhiwo noma ngezithiyo ezenziwe ngobuciko ezidinga ukuthintwa.
Ubuchwepheshe
Inqubo yokugijima ye-shuttle yakudala:
- Thatha indawo yokuqala ephezulu, ngokusekelwa ngakolunye uhlangothi.
- Kumyalo othi "masha" noma impempe, gijimela kusithiyo, ngalo mzuzu isitophuwashi siqala
- Thinta isithiyo noma uthathe imishini ethile yezemidlalo, ujike ubuyele emuva.
- Lapho inani elinikeziwe lamabanga selinqotshiwe futhi isihloko siwela umugqa, misa isitophuwashi.
Khulisa i-cadence yakho ukwandisa ukusebenza kahle. Uziqeqesha kahle ngentambo yokweqa. Ngenkathi ugijima, udinga ukuqondisa umzimba phambili bese ufaka wonke amandla ekucindezeleni imilenze ebusweni. Lapho wenza i-U-turn ngemuva kokufinyelela isithiyo, ukuthi kwenziwa kanjani kubalulekile.
Amajaji ahlola ukuthi ngubani ofike kuqala, ukwenze ngamasekhondi amangaki nokuthi ubushelelezi kanjani nokuthi lokhu kuhanjiswe kanjani. Owokuqala nguyena oweqe owokugcina eqeda eqonde kuqala.
Le ndlela ingaba ngeyakho. Ukuzikhethela kwakhe kunqunywa yizici zomuntu siqu zokwakheka konyawo (izinyawo eziyisicaba), ubude bebanga, ukukhuthazela nokuthi umuntu ujwayele ukugijima kanjani. Uma kulula ngaye ukuthi aqale ekuqaleni phansi bese ehambisa isisindo somzimba futhi imiphumela iba mihle, kungani kungenjalo.
Amanani wokuhamba
Ukugijima okunjalo kufakiwe ohlwini lwamazinga ezemidlalo. Zilungiswa futhi zamukelwa ukuhlukaniswa kwezemidlalo okuhlangene kwe-All-Russian.
Eskoleni
Esikoleni, lawa mazinga adluliselwa ezifundweni zemfundo engokomzimba, ethola ukuhlolwa kwawo. Izindinganiso zibhekwa lapho kuqhutshwa ibanga lamamitha ayi-10 amahlandla ama-3 yizingane kusuka emabangeni 1 kuye ku-4 kanye nebanga lamamitha ayi-9 amahlandla ama-4 ngabafundi emabangeni 5-11.
Indlela yokuhlola imiphumela esikoleni yisigaba semfundo nobulili bengane. Futhi uma, ngokwesibonelo, intombazane evela ebangeni lesi-5 ithola u- "5" ngomphumela wemizuzwana engu-10.5, khona-ke ngomphumela ofanayo umfundi webanga lesi-7 uzothola u- "4" kuphela, kanti umfana osuka ebangeni le-11 ngeke aze athole no "3" ...
Emanyuvesi
Izikhungo zemfundo ephakeme nazo ziqhuba izifundo zemfundo ngokuhlolwa kwemiphumela. Nazi izindinganiso zabafundi baseyunivesithi. Ngokusebenzisa izikhathi eziyi-10 m3, amazinga abafundi yile:
| ukulinganisa | "okuhle kakhulu" | "KULUNGILE" | "ngokugculisayo" | "Akugculisi" |
| umphumela wentsha | 7,3 | 8,0 | 8,2 | ngaphezulu kwe-8.2 |
| umphumela amantombazane | 8,4 | 8,7 | 9,3 | ngaphezulu kuka-9.3 |
Abasebenzi bezempi
Izisebenzi zamasosha nazo zivivinywa ngezikhathi ezithile ukufaneleka komzimba. Ngenxa yokuthi bahlala beziqeqesha, izidingo zabo ziphakeme futhi bahlolwa ebangeni eliqine kakhulu le-10x10m. Ukuqinisekisa iprof. ukufaneleka kufanele bahlangabezane namazinga alandelayo:
Amazinga amadoda
| isilinganiso seminyaka | kuze kube yiminyaka engama-30 | kusuka eminyakeni engama-30 kuya kwengama-35 ubudala | kusuka eminyakeni engama-35 kuya kwengama-40 ubudala | kusukela eminyakeni engama-40 kuya kwengama-45 ubudala | kusuka eminyakeni engama-45 kuya kwengama-50 ubudala | engaphezu kweminyaka engama-50 ubudala |
| 3 | 27 | 28 | 31 | 34 | 36 | 39 |
| 4 | 26 | 27 | 30 | 33 | 35 | 38 |
| 5 | 25 | 26 | 29 | 32 | 34 | 37 |
Amazinga womuntu wesifazane
| ubudala ukulinganisa | kufika ku-25 | kusukela eminyakeni engama-25 kuya kwengu-30 ubudala | kusuka eminyakeni engama-30 kuya kwengama-35 ubudala | kusuka eminyakeni engama-35 kuya kwengama-40 ubudala |
| 3 | 27 | 28 | 31 | 34 |
| 4 | 26 | 27 | 30 | 33 |
| 5 | 25 | 26 | 29 | 32 |
Imithetho namasu okudlulisa indinganiso
Ngaphambi kokugijima kwe-shuttle, ukufudumala okuhle kuyadingeka. Ngokugcizelela ekunwebeni imisipha yethole. Isiqalo kufanele sibe phezulu ngonyawo lokugijima. Ngenkathi ugijima, unganciki ezintweni eziseduze nakubantu. Lapho ugoba, kufanele uqaphele ngalesi sikhathi, amathuba okuwa aphezulu kakhulu.
Kubalulekile hhayi ukuza kuqala kuphela, kodwa ukuqeda kahle. Esikoleni, ejimini, kudwalwa imigqa emibili yamamitha ayi-10 ukuze abantu ababili bakwazi ukugijima ngasikhathi sinye. Uthisha ushaya impempe, umfundi ugijima nebhola ezandleni zakhe. Ngaso sonke isikhathi lapho ethatha ibhola esuka ekugcineni kwebanga. Kumele alethe ibhola emgqeni wokuqala wokugijima ngakunye. Lokhu kwenzelwa ukuthi umfundi angakopeli.
Izeluleko ezimbalwa zokukusiza lapho wenza ukugijima kwe-shuttle:
- Udinga ukwazi umlenze wakho wokugijima bese uqala ngawo kuphela, njengokungathi uphonsa imizimba phambili.
- Ukuze uthole imiphumela emihle ekusebenzeni kwe-shuttle, udinga ukuqeqesha ngentambo eyeqayo.
- Ngokwenza kahle kakhulu Udinga ukusazi kahle isinyathelo sokuma. Isetshenziswa emidlalweni efana ne-basketball, i-volleyball kanye nebhola.
- Noma yiluphi uhlobo lokugijima luyaphikiswa kubantu abakhuluphele kakhulu, futhi ikakhulukazi ukugijima kwe-shuttle
Ngokuqeqeshwa okujwayelekile, kwekhwalithi ephezulu, ungathola ngokushesha imiphumela emihle ekusebenzeni kwe-shuttle.
