Uma uzikhethele indlela yezemidlalo, njengokugijima nge-sprint, ukuze uzuze imiphumela ezuzisayo, udinga ukufunda wonke amasu wokuphrinta.
Lo mdlalo weza kithi kusukela ezikhathini zasendulo njengenye yezinhlobonhlobo zemidlalo. Ezikhathini zasendulo, abagijimi abangamaGreki babeqhudelana bodwa kuma-Olympic. Manje kungenye yezindlela ezithandwa kakhulu ngama-Olimpiki. Kungenxa yomzabalazo omkhulu phakathi kwabagijimi, ukuguquguquka kwamandla. Ukunqoba kuthonywe izingxenyana zomzuzwana, amamilimitha.
Ngokuvivinya umzimba njalo, ukugijima okunjalo kuqinisa uhlelo lokujikeleza kwegazi, futhi kuqeqeshe amaphaphu. Okubalulekile, imisipha yemilenze iyaqeqeshwa futhi ne-pelvis iyelulwa, emhlabeni wanamuhla nomsebenzi wawo wokwenziwa lokhu cishe kuyinto eza kuqala. Ngemuva kokunye ukuzivocavoca, ukucindezela okuqongelelwe phakathi nosuku lonke kuyancipha futhi kukhiqizwa i-serotonin.
Incazelo nencazelo emfushane yokugijima kwe-sprint
Igama elithi sprinting liyajwayela futhi njengesisekelo esibalulekile lisisohlelweni lwezemidlalo. Iqukethe izinhlanga emabangeni ehlukene angeqi kumamitha angama-400, uhlobo lomjaho wokudlulisa. Emidlalweni yama-Olympic, kubanjwa lezi zinhlobo ezilandelayo: izinhlanga eziqhele ngebanga lika-100m, 200m, 400m, umjaho odlulisanayo 4x100m, 4x400m. Emincintiswaneni yentsha nasezinkundleni zemidlalo yangaphakathi, kunemijaho ka-50m, 60m, 300m.
Ama-sprints webanga elifushane ayindlela yezokusubatha efana nokugxuma, ukuzungeza nxazonke, nefomu elingavamile lokuncintisana kokuphonsa.
Ibanga elifushane umlando wokugijima
Njengoba kushiwo ngenhla, lolu hlobo lomncintiswano lwavela eGrisi lasendulo. Wangena njengengxenye yokuncintisana yeMidlalo yama-Olimpiki. Ngemuva kwalokho bekuqukethe amabanga amabili ahlukene, amamitha okuqala we-193, amamitha wesibili angama-386. Ngaleso sikhathi, ukuqala okuphezulu nokuphansi kwakusetshenziswa, ngoba lokhu kwakukhona izitobhi ezenziwe ngamatshe noma ngemabula.
Abagijimi babelwa emizileni ngokwenza inkatho. Ngemuva kwalokho, kwaqhutshwa amathrekhi ahlukene futhi ukuqala kwawo kwaqalwa yisiginali ekhethekile. Labo babasubathi abaqale ngamanga bathola isijeziso sokushaywa ngezinduku nokukhokhiswa inhlawulo yemali. Imincintiswano yabesifazane nayo yayiqhutshwa ngaleso sikhathi, yize babenebanga elilodwa kuphela lamamitha ayi-160.
Ngemuva kwalokho, yavuselelwa kuphela ngekhulu le-19. Ngesikhathi semidlalo yokuqala yama-Olimpiki ezikhathini zanamuhla. Babebanjelwe naseGrisi enkundleni yase-Athene ngo-Ephreli 5-14, 1896. Umjaho we-sprint usuvele wethuliwe ngamabanga amamitha ayi-100 no-400 kwabesilisa. Futhi abesifazane baqala ukuncintisana ngalesi siyalo ngo-1928 kuphela, ibanga labo lalimele amanani we-100 no-200 m.
Ukuhlaziywa kwendlela yokusebenza kwe-sprint
Okokuqala, kufaka izigaba ezi-4:
- Isigaba sokuqala, qala;
- Iveni yokuqala yejubane;
- Ukugijima kwebanga;
- Ukuphela komjaho.
Ake sihlaziye isigaba sokuqala, siqale
I-sprint ibonakala kakhulu ngesiqalo esiphansi, ngenxa yokuthi ijubane litholakala kahle kangakanani ekuqaleni komjaho.
Umshini wokuqala namaphakethe wenza isiqalo esiphumelelayo, umgijimi, ngosizo lwabo, uthola ukwesekwa kokuqala, isikhundla semilenze esihle kakhulu ne-engeli yokuthambekela kwabo.
Ngakho-ke kunezinhlobo eziningana zokufakwa kwamaphakethe wokusekela:
- Ngomgomo wesiqalo esijwayelekile, ukusekelwa okuseduze kufakwa izinyawo eziyi-1.5 ukusuka ekuqaleni, kanti ukusekelwa okukude okungenani kuyizinyawo ezi-2 ukusuka kwesiseduze;
- Ezimweni zokuqalisa okunwetshiwe, ibanga ukusuka ekusekelweni kuye ekusekelweni yifidi elingu-1, futhi kulayini okungenani izinyawo ezimbili;
- Ezimweni zokuqala, ibanga elifanayo ukusuka ekusekelweni kusekelwa lihlala njengakwinguqulo yangaphambilini, futhi ibanga lomugqa lisethwe eziteshini ezi-1.5.
Ngemuva kokushaya umyalo wokuqala! umgijimi uthatha indawo yakhe phambi kwezinsizakalo, agobe phansi abeke izandla zakhe ngemuva kolayini wokuqala. Ngemuva kwalokho, kufanele uphumule izinyawo zakho ezicathulweni ukuze amasokisi aphumule kumkhondo wokugijima. Ngonyawo lwakho lwangemuva, udinga ukuguqa bese uletha izandla zakho phambi komugqa wokuqala.
Ngemuva kwesibonakaliso, qaphela! Kuyadingeka ukuthi uqondise imilenze yakho, udabule idolo lakho kuthrekhi. Phakamisa i-pelvis yakho, kodwa zama ukungazandisi izandla zakho.
Isigaba sesibili sithola ijubane, okufanele usinake. Lesi ngesinye sezigaba ezibaluleke kakhulu njengoba kubeka ijubane nesikhathi somjaho. Uma wenza iphutha kuyo, khona-ke lokhu kuzothinta ngqo umphumela. Into ebaluleke kakhulu ngemuva kokuqala ukulungisa umlenze wangaphambili ngenkathi ugcina isifuba emthambekeni, ngemuva kwalokho kuphakanyiswe inqulu yomlenze ongemuva, kuthathwe isinyathelo esilandelayo.
Kubalulekile ukuqaphela ukuthi ukuthambekela komzimba kufanele kuncishiswe kancane ngesikhathi sokusheshisa futhi ngesinyathelo se-15 kubalulekile ukushintshela ngokuphelele kokujwayelekile.
Ukugijima kwebanga
Ngokuthuthukiswa kwesivinini esiphezulu, i-torso kufanele ibekwe phambili kancane. Izinyawo kumele ziwele ngaphambili kunyawo.
Kuyaqapheleka futhi ukuthi abagijimi abaningi banomlenze omkhulu, kufanelekile ukukuqeda lokhu ngokuqeqeshwa okungeziwe komlenze ongeyona eyinhloko. Ngemuva kwalokho ukusebenza okuhambisanayo kutholakala. Izandla kufanele zigcinwe zisesimweni esigobile futhi ziholele ngaphandle lapho ziwela khona imilenze.
Izici zendlela yokusebenza emabangeni ahlukahlukene we-sprint
- Ibanga lamamitha ayi-100 kumele limbozwe ngejubane eliphezulu. Njengoba kusheshisiwe ekuqaleni, kuyadingeka ukugcina ijubane kuze kube sekugcineni;
- Ibanga lamamitha angama-200 lihlukile ngokuthi kusazodingeka ukujika ejikeni. Ukwenza lokhu, kuyalulekwa ukuthi ugijime ibanga ngaphambi kokuphenduka kancane kancane kunomphumela wakho omkhulu. Ngokulandelayo, i-torso kufanele ithambekele ngakwesobunxele;
- Ibanga lamamitha angama-400 limbozwe ngale ndlela elandelayo: I-1/4 yebanga ukushesha okuphezulu, bese ukwehla kancane kancane kwejubane.
Indlela yokufundisa inqubo yokugijima ibanga elifushane
Abagijimi, ngokuya ngamakhono abo omzimba, bakhethwa izivivinyo zobuchwepheshe ukulungisa amaphutha ekusebenzeni. Oqalayo kufanele enze izivivinyo ezihlukile zendlela, lokhu kuyadingeka ukusungula ukwenziwa okulungile.
Ngemuva kokubazi kahle, yenza konke ngokulandelana ngaphandle kokuphazamiseka. Ngokuhamba kwesikhathi, udinga ukwandisa ijubane okwenziwa ngalo izivivinyo kuphela ukuze inqubo ingahlupheki.
Ukuzivocavoca ukuthuthukisa ukuqala okuphansi
- Senza umsebenzi ofanayo ngokuphindaphinda;
- Umjaho siwuqala ngokumelana nesisindo;
- Umthwalo Static esikhundleni Isexwayiso ubambe imizuzwana 10-15;
- Umjaho okhuphukayo.
Ukuzivocavoca ukuthuthukisa inqubo yokuqedela
- Udinga ukusheshisa amamitha angama-30-50;
- Ukusheshisa ukugijima ngomzimba ogobile;
- Ukugijima amamitha angama-400 ngokwanda kwejubane entanjeni.
Amandla okushintsha kwezinqubo zokugijima ngokukhula kweziqu zabasubathi
Ngokuhamba kwesikhathi, kufanele ukhuphule ijubane lakho konke ukuzivocavoca, kepha lokhu kufanele kwenziwe kuphela ngemuva kokwazi inqubo efanele. Phakathi kwabasubathi abangochwepheshe, kukhona ukwanda kwamandla okuguquguquka ngokunyuka kweziqu zabo.
Ukugijima kungenye yezinto ezithandwa kakhulu emhlabeni. Ufundisa ngokuphelele umzimba nomoya womuntu. Kunomphumela omuhle kwezempilo. Muva nje, bekubuye kube ukuzivocavoca kwengqondo, ngoba yonke inqubo yokwenza izivivinyo manje ibalwe yisayensi futhi ihlose ukukhulisa izinkomba zejubane.
Uma uthatha isinqumo sokubandakanyeka ngokungathi sína ekugijimeni futhi ufinyelele ezindaweni eziphakeme kakhulu, kuzodingeka ukuthi uqeqeshe njalo kanzima bese ulandela inqubo.
