Ingungu yensimbi ekhaliswayo ngokushaywa ukusebenzisa on amabanga isilinganiso: izisekelo

Ephakathi-ukugijima amabanga amade izinhlanga simele obuphelele kusukela km 800 m 2. Lena isiyalo ezidumile athletics.

Lo mncintiswano yomcimbi sihluke ibanga elide ngejubane eliphezulu.

Ngesikhathi esifanayo kuba imishini ebaluleke kakhulu futhi amaqhinga ezikhethekile.

Ukuze zithole imiphumela emihle, kubalulekile ukubala ngokunembile amabutho kanye acabangele izici ngamunye umzimba.

Ingungu yensimbi ekhaliswayo ngokushaywa egijima ku amabanga isilinganiso

Ukuze zithole imiphumela emihle kubaluleke kakhulu ukufunda izindlela ezikhethekile.

Ngokwesibonelo, ngemva kokuba eqalé ukubuza ngesivinini ukuthi kwanele lonke ibanga. Kakhulu ngesivinini esiphezulu enze wonke umzamo ukuchitha ekuqaleni, ngaleso sekugcineni amandla ngeke ahlale.

Ekuqaleni imishini inqubo ukuqeqeshwa egijima ibanga phakathi isifundo izandla nezinyawo ukunyakaza. I umdlali ekhetha elikhulu igxathu obuphelele bona. ke lungaphezu iDemo ibanga phakathi. Ngakho, emifushane kuka amabanga amade.

Inqubo ngokwaso iyasebenza zingahlukaniswa izigaba eziningana: qala, ukusheshisa, empeleni egijima, wathi yokuqedela.

isiqalo

Imincintiswano ebaleka iqala kusukela ekuqaleni. Lona isici esiyinhloko emncintiswaneni. Amandla, eyakhishwa ekuqaleni, ukuthi lingakanani ijubane lokuya kuyo yonke indlela.

Phakathi ibanga izinhlanga ku isicelo isiqalo namaqembu 2. Amazwi athi "Guqani" bamenywa ukuba bangenise indawo yokuqala. Ukugijima umlenze ngaphambi emgqeni isiqalo, ngemuva ligcina uthi lokuphotha luzungeza at ibanga 10-15 cm, umzimba esitshekile phambili ngesikhathi 40-45 degrees, imilenze bent, maphakathi mass somzimba kakhudlwana ebheke phambili emlenzeni. Arms ibheke ngesikhathi izindololwane, imilenze kuyaphikisana. Ukubuka enkundleni yokugijima, at 3-4 amamitha phambili.

Umyalo "Mashi" noma badutshulwe ukuqala ukuhamba. Umsubathi iqala egijima, nokugcina bend isiqu. Khona-ke kancane kancane elungisa futhi uyaqhubeka umzila nge angle ukuthambekela komzimba mayelana 5-7 degrees.

run

Ukuqala ukusheshisa ngokushelela emjarhweni. Ngezinye umsubathi ibanga igcina isikhundla elandelayo umzimba:

• Torso engela 4-5 degrees;
• emahlombe lathambisa;
• vanes ziyancipha;
• okhalweni zemvelo nokuwohloka;
• izindololwane bahlose 90 degrees, ukuxubha kancane onomfutho.

Egijima ephelezelwa ukunyakaza ngesandla:

• phambili maphakathi nawo-komzimba sternum;
• emuva esikhundleni kanye umzimba.

Kubalulekile kakhulu ukulawula isikhundla izandla, ningamamukeli kude emuva futhi izinhlangothi. ukunyakaza kakhulu ububanzi ukukhuthaza unyakazisa yomzimba ohlangothini.

Finishing

Umbala roll wenziwe 150-200 amamitha ngaphambi kokuphela emncintiswaneni. enyakazayo umzimba engela inyuka, bakhuthele isandla ukunyakaza.

Emva uhlanga athlete kancane kancane kunciphisa ijubane, deflecting umzimba emuva ubeka unyawo phambili, bese maphakathi ezivamile gravity.

Isisetshenziswa stop ukugijima akuphazamisi yalokho, kodwa kungaba usizo ukuze ugweme ukulimala.

Kubaluleka enqubeni ukuqeqeshwa

Imishini egijima ibanga phakathi - umsebenzi avumelanayo ezandleni nasezinyaweni. Kwaphela iminyaka eminingi inqubo ayikashintshi. Ukuhlola okuhlukahlukene sinqume umthelela egijima amasu abe nezici third-party.

Ubuchwepheshe banamuhla Kuhlanganisa nokuba nekhono lokubheka ngokushesha siye phambili imfucuza sakugcina amandla nokunyakaza zemvelo.

imiklamo okuhle egijima ibanga phakathi - eyodwa lapho umsubathi zonke ukunyakaza aphumelela kakhulu, ukuhlinzeka phambili ukunyakaza emgceni locondzile ngaphandle umzamo othe xaxa.

Lokhu kusiza ukusebenzisa lengiyo imilenze ukwehlisa emhlabathini. Kufanele zintengezele at kwedolo.

Kubalulekile ukubeka unyawo. footwork inqubo at amabanga aphakathi nendawo, kanye ngakolunye - ngokuyinhloko isinyathelo esihle. Unyawo ibekwe phezu Sock ke isethi yangaphandle kubo bonke ubuso.

Imilenze kukhona parallel nomunye ifakwa kunyakaza at ibanga cishe 10-15 cm phakathi kwabo. Iminwe ezikhomba phambili, amadolo kancane izimisele (ngesikhathi ukubeka unyawo phezu).

Phakathi umuzwa wokwenyanya umlenze kufanele eluleke ngokuphelele, wesibili kwenza hambisa phambili kuya phezulu. Ngakho ethangeni ungephansi kwemandla ukuphakama esiphezulu (esingaphansi ibanga emncintiswaneni, ayanda ethangeni lesokudla), tibia ekhululekile.

Bonisa ukuthuthukisa imiphumela

Ukuthuthukisa imiphumela, ngaphezu nisebenzela egijima inqubo, amandla umzimba nazo asetshenziswa. Basuke kuhloswe ngazo ukuqinisa uhlelo kwemisipha.

It is ngokwesayensi kungase kutholakale ukuthi ngaphezu sezakhi ukuqeqeshwa Uhlelo amandla kakhulu kwandisa we umsubathi.

Ukuze kwandiswe umgijimi amandla isivinini ungasebenzisa umsebenzi elandelayo ukuze ukugijima:

• aerobic;
• aerobic-anaerobic;
• anaerobic;
• isivinini-amandla.

Ilungiselela mncintiswano

Ukuze iqhaza emncintiswaneni, kudingeka zokuvivinya umzimba njalo. Ukuqeqesha kwabo uchitha athletics sigaba.

ukuthuthukiswa ngokomzimba kuhlanganisa umzimba jikelele futhi ekhethekile. Injongo yokuqala ukuba uhlakulele izimfanelo ezifana amandla, isivinini, ukushintsha-shintsha, kanti eyesibili - ukuthuthukiswa sokukhuthazela, elihambisana esikhethiwe.

Lolu hlobo lwe-athletics efana nokugijima ku ibanga phakathi, uyinkimbinkimbi futhi lidinga umzamo ukuze zithole imiphumela emihle. Kodwa umzimba njalo kuyokusiza ukuba sifinyelele umgomo oyifunayo.