Incwadi kaPete Fitzinger noScott Douglas, ngenxa yokutholakala kwayo nokulula ukwethula, incazelo eningiliziwe yamasu nezimiso zokuqhuba ukuqeqeshwa, ukutholakala kwezincomo ezihlukile, kuyisiqondisi setafula kubagijimi abaningi. Ababhali, besebenzisa ulwazi lwabo olunothile lwezemidlalo nokuqeqesha, kanye nokuhlangenwe nakho kwabahlali abaziwayo, bakhombisa izindlela zokwenza ngcono imiphumela ekusebenzeni, ukufinyelela esicongweni sefomu semincintiswano emikhulu.
Ababhali
UPete Fitzinger
Omunye wabagijimi be-marathon abahamba phambili e-United States, obambe iqhaza kuma-marathoni ayi-13 awo ama-5 anqobile, kwathi kuma-marathon amane kwaphuma isibili noma isithathu. Njengelungu leqembu lesizwe lase-US, wabamba iqhaza emijahweni yemarathon kuma-Olympic Games ayebanjelwe eLos Angeles naseSeoul. Ngemuva kokuphothula umsebenzi wakhe, wasebenza njengomqeqeshi iminyaka eyi-18. Njengamanje uhlala eNew Zealand, usebenza njenge-physiologist, ogxile kwezemidlalo ukukhuthazela.
UScott Douglas
U-Stayer, eminyakeni edlule, ubambe iqhaza kaningi emincintiswaneni emabangeni ahlukahlukene okugijima. Ngemuva kokuphothula umsebenzi wakhe wezemidlalo, wasebenza ezincwadini eziningi zezemidlalo, wayengumhleli we-Running Times ne-Running & FitNews. UScott UDouglas ubhale noma wabhala izincwadi ezi-10 ngokusebenza: I-Meb For Mortals, Advanced Marathoning, Izinto eziyi-100 Ongazenza Ukuze Uhlale Uqinile Futhi Unempilo, Imihlahlandlela Ebalulekile Yomhlaba Yomgijimi, njll.
Imibono esemqoka yencwadi
- ukuzimisela komncintiswano ophelile wesizini;
- ukuhlela ukuqhuba ukuqeqeshwa ngamehlo ebangeni elihlosiwe;
- Ukukhetha okuhle kokusebenza okuyisisekelo;
- ukuletha umzimba emncintiswaneni omkhulu kufomu eliphakeme.
Izinhlobo eziyinhloko zokuqeqesha zigxila ezintweni ezilandelayo:
- ijubane elikhulu, umsebenzi wesikhathi esifushane okuhloswe ngawo ukuthuthukisa inqubo nokwandisa imvamisa yezinyathelo;
- sebenza imizuzu emi-2-6 ngejubane lokuncintisana ukuze wandise i-IPC;
- ukugijima kwe-tempo imizuzu engu-20-40 ngaphandle kokuqongelela i-lactic acid emzimbeni;
- ukukhuthazela ukugijima;
- ukukhanya, ukusebenza kokubuyisela.
Isisekelo semibono kanye nemibono esetshenziswe encwadini
Le ncwadi iqukethe izingxenye ezimbili - "Running Physiology" ne- "Purposeful Training". Ingxenye yokuqala inikeza imininingwane eningiliziwe ngezinto ezibalulekile zomzimba, okunomthelela ekusebenzeni komgijimi ekusebenzeni:
- ukusetshenziswa okuphelele komoya-mpilo;
- isivinini esiyisisekelo;
- ukukhuthazela okumsulwa;
- umkhawulo we-anaerobic;
- ukuhlanzeka kokushaya kwenhliziyo.
Izahluko ezichaza izinhlelo zokuqeqesha ziqukethe imininingwane esekwe ngokomzimba ehlanganisa:
- ukuvimbela ukweqisa ngokweqile nokoma emzimbeni;
- i-eyeliner yomncintiswano;
- amaqhinga wokuncintisana;
- izici zokuqeqesha abesifazane;
- ukugcwala kwe-glycogenic;
- ukufudumeza nokupholisa phansi;
- ukululama;
- izingqinamba zokulimala.
Amathiphu Wokulungiselela Ukuncintisana
Ababhali banikele ngengxenye yesibili ekulungiseleleni abagijimi amabanga we: 5, 8 no-10 km, kusuka ku-15 km kuya kuhhafu wemarathon, i-42 km ne-cross. Ezahlukweni zale ngxenye, nge-prism ye-physiology, ukuqeqeshwa komsubathi ebangeni ngalinye kuyabhekwa.
Ababhali baveza iqhaza lezinkomba zomzimba ebangeni ngalinye, benaka kakhulu izinkomba okufanele zigcizelelwe ukulungiselela ukuqala okuyinhloko.
Incwadi iveza izici zokuguqulwa ezivumela, ngokuya ngemininingwane etholwe amanye amabanga, ukubikezela umphumela ebangeni elikhulu lokugijima. Ekupheleni kwesahluko ngasinye kunezinhlelo zokuziqeqesha ezisuselwa ekuzimeleleni komgijimi, ezelulekweni nakwezengqondo.
Ukusetshenziswa kwalezi zimiso zokuqeqesha kuboniswa yizibonelo zabagijimi abadumile lapho belungiselela ukuqala kokuqala okubaluleke kakhulu.
Ungathenga kuphi noma ulande?
Ungathenga incwadi ethi "Highway Running for Serious Runners" ezitolo eziku-inthanethi:
- Ibhuku lezemidlalo www.sportkniga.kiev.ua (Kiev) OZON.ru;
- chitatel.by (Minsk);
- www.thomelik.kz (Almaty)
landa:
- www.lronman.ru/docs/road_racing_for_serious_runners.pdf
- www.fb2club.ru/atletika/beg-po-shosse-dlya-seryeznykh-begunov/
- http://www.klbviktoria.com/beg-po-shosse.html
Ukubuyekezwa Kwencwadi
Enye yezincwadi ezinhle kakhulu zokuziqeqesha. Kubhalwe ngokulula nangokucacile kuze kube seqophelweni. Ngeluleka wonke umuntu!
UPaul
Muva nje ngihanjiswe ukugijima futhi kakhulu ngendlela abangane bami abancoma ngayo le ncwadi. Kunezeluleko eziningi ezinhle lapha, kunezinhlelo ezinhle zokuqeqesha abagijimi bawo wonke amazinga. Konke kupholile futhi kuyabiza! Le ncwadi yenzelwe kuphela labo abafunda ngokuzimela. Okuwukuphela kwempendulo ukuntuleka kokutholakala okubanzi kwezinkinga zokudla okunempilo ekuqeqesheni umgijimi. Ngikweluleka ukuthi uthenge.
Teteryatnikova Alexandra
Igama likuthethelela ngokuphelele okuqukethwe. Ingxenye yokuqala ikhuluma ngokusebenza komzimba: ukukhuthazela, isivinini esiphansi, i-VO2 max, ukulawula izinga lokushaya kwenhliziyo, ukuvimbela ukulimala. Engxenyeni yesibili, kwethulwa izinhlelo zokuqeqesha, futhi kuya ngezinga lomgijimi, kwethulwa izinhlelo eziningana. Kuyaheha ukuthi lezi zinhlelo zikhonjiswa ngezibonelo zomkhuba wokuncintisana wabagijimi abadumile.
UShagabutdinov Renat
Kudala ngiphupha ngokuthenga le ncwadi. Ngeshwa, wangiphoxa, angifundanga lutho olusha. Intengo nokuqukethwe akulindelekile. Uxolo kakhulu.
UTyurina Linochka
Naphezu kokuhlangenwe nakho okukhulu ngokwanele emijahweni yemarathon, ngithole imininingwane ewusizo ngombono nangokuzijwayeza kokugijima emjahweni, ukudla okunomsoco kanye ne-eyeliner. Ngincoma lolu hlobo kubo bonke abathandi abasebenza!
nxibhabhi
Kubhalwe kahle ngolimi oluhle, olufinyelelekayo. Kusetshenziswe amathiphu ambalwa, noma bengizophikisana namanye
U-Ivan
Incwadi kaPete Fitzinger noScott Douglas, sibonga ukunotha kwento eyiqiniso, amathiphu amaningi, ubulula bezisekelo zomzimba zokugijima ibanga elide, kanye nezinhlelo zokuqeqesha ezethuliwe zabagijimi bamazinga ahlukahlukene, ngokungangabazeki kuzoba wusizo kubo bobabili abagijimi abasafufusa nabasubathi abanolwazi abangathola futhi imininingwane ethokozisayo yakho
