Uma unquma ukuthatha ikhefu kusuka kuphithizela lwedolobha futhi ngasikhathi sinye ungene kwezemidlalo, ukugijima unqamule izwe noma ukugijima unqamula izwe yilokho okudingayo. Iqiniso ngukuthi ama-cross-country runs abandakanya ukugijima okude, kepha hhayi ngomkhondo olungiselelwe ngokukhethekile otholakala enkundleni yezemidlalo. Umzila womgijimi ugijima ehlathini, indawo enamagquma, njll., Ngaphandle kokulinganisa umzila noma ukusula amatshe nezihlahla eziwile.
Ukucaciswa kwesiphambano
Ubude bamabanga kulesi sifundo busethwe ngamakhilomitha ama-4, ama-8 km, ama-12 km.
Indlela yokugijima ye-crossman ifana nomgijimi ophakathi naphakathi nebanga elide, kepha kunama-nuances athile.
Ngokungafani nomsubathi osebenza "bushelelezi" ukugijima enkundleni yezemidlalo, umgibeli ophambanayo usesimweni esinzima kakhulu, ngoba lapho edlula ithrekhi kufanele agijime aye phansi nasemithambekeni, anqobe izithiyo zemvelo.
Ngaphezu kwalokho, indawo yethrekhi enqamula ezweni ihlukile endaweni yokunyathela esenkundleni yezemidlalo. Isiphambano senzelwe ukuqhutshwa ezindaweni ezithambile njengotshani, isihlabathi, inhlabathi, ubumba noma amatshe. Kodwa-ke, kungahle kube nezindawo zamatshe amatshe noma i-asphalt. Ukuma kwezinyawo zomgijimi kuncike ohlotsheni lokumbozwa.
Izinzuzo zokuhamba ngomkhondo
- njengoba isiphambano kungukugijima okuhlangene, cishe wonke amaqembu emisipha yomgijimi abandakanyeka ekunqobeni ibanga;
- ukukhuthazela, ukuguquguquka kanye nokushesha komdlali kuyakhula;
- njengoba ithrekhi ivame ukudlula epaki noma endaweni yehlathi, umuntu ophambananayo ukhululekile ngokwengqondo;
- amakhono wokuhlaziya okusheshayo, isixazululo esanele sezimo ezivela njalo nokunqoba izithiyo ezahlukahlukene ziyenziwa;
- ukumelana nomsizi kwengcindezi kuyanda;
- ukugijima, ikakhulukazi uma umzila udlula ehlathini, kuzoqinisa isimiso senhliziyo nemithambo yegazi, kukhuphule izinga lokujikeleza kwegazi, kususe isiminyaminya emzimbeni, futhi kuqinise imisipha yomzimba.
Inqubo yokugijimisa izwe
Ngaphambi kokuqala ukuzivocavoca umzimba, kubalulekile ukwenza izivivinyo zokuzifudumeza okuhlose ukufudumeza nokwelula imisipha.
Lapho unqamula izwe, umsebenzi omkhulu womsubathi, ngenkathi egcina ijubane lokugijima eliphakeme, akukhona ukulimala lapho enqoba ibanga.
Ukunqoba zonke izinhlobo zezithiyo, unamathela kunqubo ethile:
- Lapho eshayela endaweni eyehlelayo noma eyehlelayo, umgijimi uvunyelwe ukusebenzisa izihlahla nezihlahla ukuze akwazi ukuhamba kwakhe, kanye nokugcina ibhalansi.
- Lapho ukhuphuka intaba, umgijimi akufanele ancike phambili kakhulu, futhi lapho ehla, umzimba wakhe kufanele ume mpo noma uhlehlise kancane emuva. Lapho ushayela endaweni eyisicaba, ukuma komzimba kumile mpo noma kuthambekele phambili kancane, kodwa hhayi ngaphezu kuka-3 °.
- Lapho kugijinywa, izingalo zigobile endololwaneni.
- Izithiyo ezivundlile ngendlela yemigodi noma imisele ehlangabezana nayo endleleni yokuhamba, umuntu ophambana naye weqa ngaphezulu.
- Umgijimi unqoba izihlahla eziwile, amatshe amakhulu noma ezinye izithiyo eziqondile usebenzisa ukwesekwa esandleni sakhe noma usebenzisa amasu "wezithiyo".
- Ukuze unqobe indawo enomhlabathi othambile noma oshelelayo, sebenzisa izinyathelo ezimfushane kunalapho ushayela endaweni eqinile.
- Ngemuva kokunqoba isithiyo, umsebenzi omkhulu we-crossman ukubuyisa ukuphefumula.
- Uma ushayela ezindaweni ezinamadwala, enhlabathini noma enotshani, umgijimi kudingeka aqaphe kakhulu, ngoba akukho ukunamathela okuhle kukotini wesicathulo emgwaqeni futhi iphutha lomsubathi lingaholela ekulimaleni.
- Lapho uhamba emhlabathini othambile, ijubane lokugijima kufanele lehle, ngoba umthwalo emzimbeni kulezi zindawo uphakeme kakhulu kunomthwalo osendaweni elukhuni.
Amageyimu wokugijima ongekho emgwaqeni
Awudingi imishini ekhethekile yokuqeqeshwa ezweni eliwela izwe. Ingubo ye-crossman iqukethe i-tracksuit namateku.
Kuyinto efiselekayo ukuba nezinhlobo ezimbili zamateki: zendawo eqinile (i-asphalt) ne-soft (trail). Ukumboza okuthambile, izicathulo ezinamatheji aminyene nokunyathela okunolaka kuyasetshenziswa, kanye nendawo ephezulu eqinile. Umsebenzi omkhulu wamateki e-asphalt ukuthola umthelela wonyawo endaweni eqinile. I-outsole yabo inezinciphisi ezishaqisayo, ezisendaweni yesithende kumamodeli ajwayelekile, nasendaweni yezinzwane ezintweni ezibiza kakhulu.
Uma uhlose ukugijima emahlathini, kungakuhle ukuthi usebenzise isikibha semikhono emide.
Amagilavu okuhamba ngebhayisikili ayatholakala ukuvikela izandla zakho uma uwa. Futhi, i-headdress, ekhethwa ngokuya ngesizini, ngeke ibe yinto engadingekile.
Ungakugwema kanjani ukulimala
Ngokocwaningo lweHarvard Gazette, phakathi kuka-30% no-80% wabasubathi bezinhlobo ezahlukene zokugijima balimala.
Imvamisa, ngenkathi kugijinywa, abagijimi abaphambanayo bathola izinhlobo ezilandelayo zokulimala: imihuzuko, ukuqhuma, ukulimala emadolweni, i-split shin (ubuhlungu obenzeka emlenzeni ongezansi ngemuva kokuxineka ngokweqile), ukukhipha ithenda (ukuvuvukala kwethenda le-Achilles), ukuphuka kwengcindezi (imifantu emincane emathanjeni eyenzeka ngokungaguquguquki umthwalo owedlulele).
Ukuvikela ukulimala, kufanele:
- sebenzisa izicathulo ezifanele, okumele zikhethwe kucatshangelwa ukumbozwa kwethrekhi;
- qiniseka ukufudumala ngaphambi kokugijima nangemuva kokugijima ukwenza imisipha yokwelula umzimba, ikakhulukazi inkonyane;
- ukubuyisela umzimba ngemuva kokugijima kumjikelezo wokuqeqesha, udinga izinsuku zokuphumula;
- kuyadingeka ukushintshana kokuqeqeshwa nokugijima, okuzovumela umsubathi ukuba akhe izicubu zemisipha, ngoba imisipha ebuthakathaka ingenye yezimbangela zokulimala kwabagijimi;
- ngemuva kokugijima, udinga ukwenza isethi yokuzivocavoca okuphumuzayo ukuvimbela ukuqina kwemisipha;
- ubude bebanga akumele benyuswe ngaphezu kuka-10% ngesonto. Lokhu kuzogwema ukucindezela ngokweqile;
Izifo zamadolo zivela ngokukhuphuka njalo kwengcindezi emadolweni. Lokhu kungadala ukugijima endleleni egandayiwe, ekwehleni, kanye nemisipha ye-hip ebuthakathaka. Ukuze unciphise ubuhlungu, ukubopha ibhande ngebhandeji nokunwebeka kuyasiza, kanye nokunciphisa ibanga. Ukugwema izinkinga ezinjalo, ungakhetha amathrekhi anendawo ethambile.
Futhi, ukuze uvikele ukulimala nokuqeqeshwa okuphelele komsubathi wezwe eliwela izwe, udinga ukushintsha amanye amathrekhi anezindawo ezihlukile:
- I-asphalt pavement iyona enzima kakhulu. Ilungele ukugijima okusheshayo, kepha ihlukumeza kakhulu amalunga namathambo. Ukukhahlela ngamandla emgwaqweni kufanele kugwenywe.
- Ground - Ifanele ukugijima okusheshayo njenge-asphalt, kepha ithatha ukushaqeka okungaphezulu.
- Utshani yimbozo emnene kakhulu ngokuya ngokuthinta amalunga noma amathambo.
- Ubuso beSandy - bukuvumela ukuthi uqeqeshe amandla nokukhuthazela.
Ezemidlalo Eziphambanweni
Ezweni lakithi, imincintiswano emikhulu enqamula izwe ibanjwa njenge-Russian Championship, iRussia Cup kanye neRussia Championship yabancane. Kubanjelwa imincintiswano yezinga eliphansi, le yidolobha, isifunda, isifunda, njll.
Kusukela ngo-1973, iWorld Cross Country Championship ibibanjelwa. NgoMashi 2015, wawubanjelwe eChina. Indawo yokuqala ekuhlukanisweni kweqembu inqotshwe yiqembu lase-Ethiopia, indawo yesibili yathathwa yiqembu laseKenya nendawo yesi-3 - yiqembu laseBahrain.
I-Cross Country Running ngumdlalo ozokunika impilo, amandla, ukukhuthazela nokuthula kwengqondo. Isimo kuphela ukuthi amakilasi kufanele abe njalo futhi ngokwanda kancane kancane komthwalo. Futhi okubaluleke kakhulu, lalela umzimba wakho ngesikhathi sokuzivocavoca umzimba. Futhi ukugijima unqamula izwe kuzokulethela injabulo.
