I-Technique yokugijima amabanga ahlukene

Ukugijima kuyimidlalo evamile. Ngakho-ke, abantu abaningi abakwazi ukucabanga ekuseni kwabo ngaphandle kokugijima. Isiqondiso ngasinye sezemidlalo sinobuciko obubalulekile bokubheka. Inqubo yokusebenza ibonisa ukuqaliswa kwezinyathelo ezifanele ngokulahlekelwa okuncane ngokomzimba kanye nomphumela ophezulu.

Inqubo efanele yokusebenza

Ukugijima ekugijimeni kwakuphephile futhi kuyasiza, kubalulekile ukwazi nokucabangela wonke amaphuzu ezobuchwepheshe. Uma umuntu enqume ukuhlanganyela emidlalweni, ke ngaphandle kwalokhu, ukufeza imiphumela futhi ayisebenzi. Ukusebenza kahle kuhlolisisa isikhundla somzimba, imilenze nezandla, futhi kusadingeka ukuphefumula okudingekayo, ngoba umphumela ikakhulu kuxhomeke kuwo. Uhlobo ngalunye lomncintiswano lunemiqondo yalo.

I-Marathon isistimu egijima

Uhlobo olunzima kunazo zonke lwezemidlalo, olungadingi ukulungiselela kuphela, kodwa nokubonakaliswa komlingiswa. Okubaluleke kakhulu yiyona ndlela efanele yokusebenza, okuyinhloko ikakhulukazi.

1. Kubalulekile umnotho kanye nokuhleleka, ngakho-ke ukugijima kumele kutholakale inhlanganisela enhle yobude nobude bezinyathelo.
2. Umlenze kufanele ube yi-front engxenyeni yangaphambili emhlabathini, bese-ke, ukuyeka okuphelele kwenziwa. Ngesikhathi sokugxekwa, umlenze wokugijima kumele uqondiswe, futhi ukugqweswa kwe-hip kufanele kususwe phambili.
3. Inqubo yokuphefumula lapho isebenza kufanele ivumelaniswe ngesantya, ukuze ingahambi. Qaphela ukuthi inhalation kanye nokuphumula kufanele kwenziwe kuphela ngomlomo, futhi udinga ukuphefumula isisu, hhayi isifuba.
4. Gcina ikhanda lakho liqonde ngaso sonke isikhathi, amahlombe asakazeka, umzimba uphazamise kancane. Amandla kufanele akhululeke futhi asebenze ngokwemigomo, ngaphandle kwemaplitude ngokweqile. I-angle yokuguqa kwezandla incike kumvamisa wesinyathelo.

Amasu okusebenza amabanga amade

Ukuze unqobe ibanga elide, kubalulekile ukucabangela izici zobuchwepheshe ezibonisa ukulungiswa okulungile kwemilenze, ukunyakaza kwezandla nokuphefumula. Kunezincomo ezithile mayelana nendlela yokugibela amabanga amade:

1. Okokuqala, uhlangothi lwangaphandle lwezinyawo kufanele luthinte emhlabathini, bese yonke indawo yonyawo igcwele. Awukwazi ukubeka unyawo lwakho esithendeni. Ngesikhathi sokumangala, umlenze wokugijima kufanele uqondane. Kanye nalokhu, umlenze womlenze wokuguqula uya phambili, futhi ukuthambekela kwawo kufinyelela cishe ku-50 °.
2. Inqubo yokusebenza isikhathi eside ibonisa umsebenzi osebenzayo wezandla, okufanele ubeke phezulu. Uma ingalo idlulela emuva ekugcineni, i-elbow kufanele iqondiswe ngaphandle. Lapho isandla siqhubekela phambili, ibhulashi lijikeleza ngaphakathi, lihamba phakathi komzimba.
3. Isigqi sokuphefumula kufanele sihlotshaniswe nemvamisa yezinyathelo. Kubalulekile ukuphefumula kaningi, ukuze umzimba unikezwe ngokugcwele nge-oxygen. Kunconywa ukusebenzisa inqubo ehlanganisiwe yokuphefumula, lapho isisu sithatha phezu kwe-thoracic.
4. Inqubo yokusebenza ibonisa isikhundla esicishe sibe semzimba womzimba onokuthambekela okuncane okungaphambili. Ngenxa yalokhu, imikhawulo isebenza ngokuphumelelayo ngangokunokwenzeka.

Ikhono lokusebenzisa amabanga aphakathi

Ukuze uzuze imiphumela emihle ekusebenzeni ngaphandle kokusebenzisa indlela efanele, akunakwenzeka futhi kufaka imithetho eminingi:

1. Udinga ukuqala ngezinyathelo ezinkulu nezivame ukuhamba, futhi emva kweminyaka engama-70 ungahamba ngezinga elibushelelezi nesigqi, okuyinto ezoba yinto esemqoka. I-300ml yokuqeda kuyadingeka ukusheshisa, ungakhohlwa ukuguqula umzimba phambili.
2. Abantu abaningi banesithakazelo sendlela yokusebenza kahle ukuze bangagcini, ngakho ukuphefumula kufanele kulungiswe ijubane lokunyakaza kwemilenze futhi kwenziwe ngomlomo.
3. Ngesikhathi sokugijima, kubalulekile ukuqondisa umlenze wokugijima kanye ne-hip yelungu le-mahogany. Kubalulekile ukwenza umlenze we-tibia.
4. Ingxenye engenhla yomzimba kufanele ibe ngokuqondile, izingalo kufanele zibe namandla, futhi unyawo kufanele lufakwe emhlabathini ngokushesha futhi ngobumnene.

Izindlela zokuqhuba amabanga amancane

Ukuze ubhekane nebanga ngesikhathi esifushane futhi ubonise imiphumela emihle, kubalulekile ukwazi izici zendlela. Kunenqwaba yezincomo zendlela yokusebenzisa i-sprint ngokufanele:

1. Izinyathelo zokuqala ngemuva kokuqala kokusheshisa kufanele kwenziwe ngezimilenze eziqondiswe ngokugcwele ngenkathi usuka kude ithrekhi. Akudingekile ukuphakamisa izinyawo ngesikhathi esifanayo. Khulisa kancane kancane ubude nobude bezinyathelo.
2. Inqubo ye-sprinting ibonisa ukuthi ukusheshisa kokuqala kuphela ngemva kokuba isinyathelo sibe unomphela. Ochwepheshe batusa ukufeza imiphumela enjalo, ukuze ubude besinyathelo sibe ngu-30-40 cm ngaphezu kobude bomzimba.
3. Ngesikhathi sokugijima, unyawo kufanele lugxile engxenyeni engaphambili, futhi isithende sithinte kalula indlela. Ukuze ugweme ukulahlekelwa yijubane ngesikhathi sokuphenduka, faka izinyawo ngendlela efanele futhi uphendule umzimba kancane lapho.

I-Technique ye-relay race

Eqinisweni, izici zobuchwepheshe kulokhu zifana ngokuphelele nokuphambuka, ngaphandle kokudlulisa i-baton. Ubamba iqhaza emncintiswaneni abagijimi abane abasendaweni efanayo ukusuka komunye nomunye. Izindlela eziyisisekelo zokusebenza zimi kanje:

1. Umhlanganyeli oqala umjaho usezingeni eliphansi lokuqala. Uphethe i-baton esandleni sakhe sokunene. Kuzodingeka ukuthi anqobe lo mshini, ngakho-ke ngemuva kokuqala kuphakanyiswa ukuthi unamathele ohlangothini lwesobunxele.
2. Umdlali wesibili usezingeni lokuqala futhi lapho umgijimi wokuqala ezogijima cishe ngamamitha angu-20, angaqala ukugijima. Ukuze uthathe i-wand, udinga ukuthatha isandla sakho sokunxele emuva ngesandla sakho phezulu.
3. Ngemuva kwalokho, i-baton idlulela kumhlanganyeli wesithathu nowesine okumele aqedele ukuphela ngesivinini esiphezulu.

Inqubo yokuvinjelwa kwemingcele

Uma kuqhathaniswa nezinye izinhlobo zokugijima kwezingqinamba kunzima kakhulu emibhalweni yobuchwepheshe, ngoba kubalulekile hhayi kuphela ukugijima kahle, kodwa futhi nokunqoba izithiyo. Inqubo yokugijima ngokushesha iqukethe izigaba ezine:

1. Qala nokusheshisa. Ngemuva kwesignali yomsindo, umgijimi kufanele athuthukise isivinini esiphezulu se-mitha 13-45 yokuqala. Ngomgudu we-4-5 umzimba kufanele uqonde ngokugcwele.
2. Isivimbela sokuqala. Isigqi salo lonke uhlanga sixhomeke emgangathweni wokunqoba isithiyo. Ukuze wenze lokhu, udinga ukuhambisa umlenze wokuqhayisa ngokusebenzisa umgoqo, kunokugxuma, njengoba abantu abaningi becabanga. Yingakho ukwelula kubaluleke kakhulu kumdlali. Inqubo yokuvinjelwa ehambayo ibonisa izigaba ezintathu zokunqoba umkhawulo. Okokuqala, umlenze we-mahovaja uphakamisa futhi uqondise, ukuze ithanga lifane nomhlabathi. Kubalulekile ukuthi umgoqo uhlale cishe u-2 m ukuya kumkhawulo. Ukuguquka kwenzeka ngenxa yokuvimbela umlenze wokugijima nokuwudlulisela phakathi kwe-crossbar. Phakathi nalokhu, unyawo lomlenze uqondiswa phansi. Ukuqoqwa kuqhutshwa emlenzeni onomunye umqulu esithendeni. Ukuze ungalahlekelwa ijubane, gcina leli cala kusikhundla esiphambili.
3. Ukunqoba ezinye izithiyo kudlula uhlelo olufanayo, noma ngabe umgoqo uwile. Ukuqeda akufani neze nokuphrinta.

Ubuchwepheshe bokuhamba

Ibanga lomsebenzi lifushane, ngakho-ke kusukela ekuqaleni, ukuhlangana kahle kwezandla nezinyawo kuyoba okubaluleke kakhulu. Sebenzisa amathiphu ayisisekelo ekusebenzeni kahle umjaho we- shuttle :

1. Ngesikhathi sokunqoba ibanga, akunakwenzeka ukuqondisa umzimba ngokuphelele futhi umzimba kufanele uhlale uncike phambili.
2. Izandla kufanele zithuthele ngokufanayo emzimbeni, kodwa ayivunyelwe ukuzinweba ngokugcwele emaceleni.
3. Ngemuva kwejubane elikhulu le-5-7 m, udinga ukunciphisa ukusheshisa ukuze uqhube futhi uguquke.
4. I-braking kufanele ibe namandla futhi iphenduke ngokulahlekelwa okuncane ngejubane.