Qinisekisa umzimba wakho, yiba nesibindi futhi wenze isibalo esihle sokuhamba. Noma ubani angahlanganyela kulo mdlalo. Kulokhu udinga ukwazi imithetho nemasu. Sizozama ukuthola indlela yokuzijwayela ukuhamba ngendlela efanele, futhi yikuphi uhlobo lokuhamba kwezemidlalo labaqalayo okufanele kube khona.
Uhlobo lwemidlalo - ukuhamba
Abantu abaningi abaphila ngendlela enempilo bayazi ukuthi imidlalo ihamba kanjani. Lena enye yezemidlalo ye- Olimpiki , isici esivela kuso ukusekelwa njalo. Kusukela ekuhambeni okujwayelekile kuya kulo lonke le nqubo kubonakala ngezinga elihlukile, ubude besinyathelo, kanye nokubekwa kwemilenze. Ukuhamba kwezemidlalo kungathiwa ukuthuthukiswa kwezempilo, ngoba kuthinta kahle umsebenzi wazo zonke izitho nezinhlelo. Ukuhlanganyela kulohlobo lwezemidlalo, ungalahlekelwa isisindo futhi uqinise imisipha .
Uyini umehluko phakathi kokugijima nokuhamba?
Ezemidlalo ezihamba ngokugijima zikhona imithetho ehlukile, inqubo kanye nokusheshisa kokuhamba. Imfuneko eyinhloko yokuhamba kwezemidlalo ukuhamba ngokuqondile ncike esithendeni. Umlenze owodwa uxhumane nobuso, futhi ukubonakala komzimba kusesimweni sokuma. Abagijimi abanokuhlangenwe nakho bahlukanisa umehluko phakathi kokugijima nalomdlalo:
- Uma egijima, umdlali phakathi kokuthinta emhlabathini uyakhipha izinyawo zombili ngesikhathi esisodwa, futhi ngenkathi ehamba ukunyakaza kwenza umlenze owodwa.
- Uma isebenza, ukuqala okuphansi kuvunyelwe, futhi ngesikhathi sokuhamba - okugcwele ngokugcwele.
- Imithetho yokuhamba kwezemidlalo ikuvumela ukuba ugcine unyawo lwakho ngokuqondile uma uhamba kuso, futhi uma ugijimela lugobile.
- Ukugijima ngezinye izikhathi ngokushesha kunokuhamba, kodwa umdlalo wokugcina unomqondo owedlula kakhulu.
- Uma ugijima ngezinyawo, kwenzeka umthwalo wesithupha, okungaholela ekulimaleni okukhulu. Ukuhamba kuphephile.
Imithetho yokuhamba kwezemidlalo
Eqinisweni, ukuhamba kwezemidlalo kungenye indlela, okwenziwe ngendlela yokuthi umdlali uhlale exhumana nomhlabathi. Kubalulekile ukuhambisana nemithetho elandelayo:
- Umlenze owedlule kufanele uqondiswe ngokuphelele kusukela kokuxhumana okuqala nomhlabathi ngaphambi kokuma.
- Inqubo yokuhamba ikwahlulelwa abahluleli ekude. Kubandakanya ijaji eliphakeme okumelwe libe lisuka kubantu abayisithupha kuya kwesishiyagalolunye.
- Abahluleli banelungelo lokumemezela isixwayiso kubadlali abasebenzisa ama-yellow blades. Ngakolunye uhlangothi kukhona umugqa we-wavy oqondile, futhi ngakolunye uhlangothi - izingxenye ezimbili zixhunywe nge-angidi ye-150 degrees.
- Ijaji alixwayisi okungaphezu kwesisodwa ngokuphulwa komthetho komuntu ohambahambayo.
- Ngemuva kokuthi umthetho uphulwe futhi umgibeli uthola isixwayiso, ummangalelwa kumele athumele ikhadi elibomvu ijaji eliphakeme. Abagijimi bangase bafanelekile uma bevela kumjaji omkhulu uma bevela kumakhodi amathathu ahlukene abameli ababomvu.
- Umphenyi ophezulu unelungelo lokungafaneleki umgijimi osempangeni yokugcina, noma amamitha ayikhulu edlule emncintiswaneni.
- Kulaba besifazane, ibanga kufanele libe yi-3.5 km kule ndawo, 10 km enkundleni kanye no-20 km eceleni komgwaqo omkhulu. Kwabesilisa - 3,5 km kule ndawo, 10, 20 km enkundleni futhi 20, 50 km emgwaqeni omkhulu.
- Ngesinyathelo ngasinye esisha sonyawo, umlenze wangaphambili kufanele uxhumane nomhlabathi kuze kube yilapho unyawo lwenyawo olusemva ngemuva aluveli phansi.
- Umlenze osekelayo akufanele ukugoba emadolweni.
Inqubo efanele yokuhamba kwezemidlalo
Kunemidlalo yalolu hlobo lwemidlalo efana nokuhamba ngezinqubo. Okubalulekile ukubala kahle umthwalo odingekayo emzimbeni. Isivinini esivamile kufanele sibe ngamakhilomitha ayisithupha kuya kweshumi ngehora. Inqubo yokuhamba kwezemidlalo inemithetho eyisisekelo:
- Izandla kufanele ziboshwe ezinhlangothini ezingeni ezingekho ezingeni ezingamashumi ayisishiyagalolunye. Basiza umgijimi ukuba azungeze. Uma izandla zibeke kahle, lokhu kuzokwenza kube lula ukuhamba komuntu ohambahambayo.
- Umdlali osemuva kufanele agcinwe ngisho. Kodwa-ke, umzimba kufanele uphonseke kancane kancane. Isiqinisekiso esiyinhloko sokuphumelela ekuhambeni ukulondolozwa kwesilinganiso sezinga lokuvuthwa.
- Ngesikhathi uhamba kuqala emhlabathini kufanele uthinte isithende, bese u-toe. Kubalulekile ekuhambeni nasekuhambeni. Kufanele kube bushelelezi ngisho nasezinyaweni.
- Awukwazi ukugoba imilenze yakho.
- Kudingekile ukuba uhambisane ngokomzimba futhi ungakhohlwa ukuphefumula. I-inhalation ne-exhalation kufanele ibe yinkimbinkimbi futhi ifane.
- Ukwakha ubukhulu bemisipha yemilenze, ungathatha isikhwama ngomthwalo omncane ngemuva kwakho.
Izicathulo zokuhamba kwemidlalo
Ukuze amakilasi alethe ngempela izinzuzo zezempilo, kubalulekile ukukhetha amasinki angempela okuhamba ngezemidlalo :
- Izikebhe kufanele zihlale kahle emlenzeni wakho, kodwa ungavuni. Uma amasinki esezinyaweni eziphazamisayo, ngenxa yalokho, ungalimala.
- Isithende kufanele sikhuphuke kancane.
- Ideal - izicathulo ezinezinhlayiya ezincane zenjoloba.
- Isihloko sezicathulo zezemidlalo kufanele senziwe ngezinto eziphefumulayo. Isikhumba noma i-nylon mesh isisombululo esihle kakhulu.
- Izicathulo kufanele zishintshwe kanye nengxenye yonyaka.
Ukuhamba kuhle kumzimba
Ngaphambi kokukhetha lo mdlalo, abaningi banesithakazelo sokuthi ukuhamba okuwusizo kuyini. Ngosizo lwakho unga:
- ukuvuselela ukucindezela;
- cholesterol ephansi;
- ukuqinisa uhlelo lwethambo;
- ngcono ukukhiqizwa kwe-insulini;
- ukwandisa inani lemisipha;
- ulethe umzimba ube yi-tonus;
- ukuvimbela izifo zenhliziyo;
- ukunciphisa isisindo somzimba.
Ukuhamba kwezemidlalo - ukuphikisana
Yize izinzuzo zokuhamba kwezemidlalo zicacile, le midlalo inezinkomba ezihlukile. Ungahambi emidlalweni:
- ngesikhathi sokuphumula okuphawulekayo ekuqeqesheni;
- ngokulimala kwamalungu ehlombe nezandla;
- uma ngenkuthalo kuhilela ukuhamba kwezemidlalo kumisipha;
- enezinyawo;
- ngesikhathi somfutho wegazi ophezulu;
- emva kokuhlinzwa emgodini wesisu;
- ngokuhluleka kwenhliziyo;
- uma inethiwekhi isulelekile futhi ihambisane nomkhuhlane;
- nge-anemia;
- phambi kokungasebenzi kahle;
- phakathi nezinguquko ezishintshayo emgogodleni namalungu.
Ukuhamba kwezemidlalo - amarekhodi
Okuphelele ekufundiseni abagijimi bezemidlalo abagibeli bezemidlalo baye bamisa amarekhodi amathathu - amazwe amabili ne-Olympic eyodwa.
- Ngo-Agasti 2014, umFulentshi uJoanne Dini EZurich, wabeka irekhodi lomhlaba phakathi kwamadoda ngenxa yamaminithi amathathu ama-32 nemizuzu engu-33.
- Eminyakeni emibili ngaphambili, eLondon, irekhodi lama-Olimpiki labekwa uSergei Kirdyapkin. Umphumela wakhe ngu-3 amahora 35 imizuzu 59 imizuzwana.
- Umlando wezwe wabesifazane wasungulwa ngo-2007 ngumdlali wezemidlalo waseSweden uMonica Svensson. Isikhathi sakhe singu-4 amahora angu-10 nemizuzwana engu-59.
Ukuhamba - ama-Olympic
Abadlali bezemidlalo base-USSR, e-Australia, e-China nasePoland bakwazi ukufeza impumelelo enkulu kulo mdlalo. Iqoqo elikhulu kunazo zonke zezindondo zegolide ze-Olympic kusuka kuRobert Korzhenevsky. Waba ngumnqobi emakhilomitha angu-50 no-20. Amathimba adumile ekuncintweni komjaho:
- I-Hartwig Gauder (i-GDR).
- U-Andrey Perlov (USSR).
- UNathan Dix (Australia).
- URobert Korzhenevsky (Poland).
Phakathi kwabesifazane kukhona amaqhawe alandelayo e-Olimpiki:
- U-Elena Nikolaeva (eRussia).
- U-Olga Kaniskina (eRussia).
- U-Elena Lashmanova (i-Russia).