Kanjani ukwenza long jump

Long Jump zisebenze eyala lobuchwepheshe athletics futhi kufakwe ohlelweni kohlobo oluthile izenzakalo kuhlanganiswe. Uma ukwenza noma yiluphi uhlobo lomfanekiso ukweqa kuqinisa nemisipha futhi imisipha izinyawo, eba entwasahlobo ikhono nokushesha, ngcono ngefanelo nangokuvumelana.

Long jump ziyabonisa futhi ifa ezibaluleke kangaka njengoba imishini, ukushintsha-shintsha, isivinini kanye lula. Phakathi umsebenzi kubalulekile ukwenza okuningi kuzuba, njengoba inani labo ekuthuthukiseni inkumbulo imisipha, ilola ukunyakaza, kuqinisa amandla futhi kuthuthukisa umphumela.

Kodwa ukugcwalisa long jump kuyadingeka ukuze ngokuphumelelayo futhi skilfully, kungenjalo kukhona kungenzeka yokulimala kanye nokuthuthukiswa flatfoot. Zonke kuzuba zidinga imisipha Okusizayo ukusebenza komzimba, okuyinto esihlelwe ne ukulungiselela okwanele of the system zemisipha.

long jump kusuka endaweni kuvame kakhulu ukuba kusetshenziswe njengendlela umsebenzi ukuqeqeshwa. Kwezemidlalo, gxuma wenziwa nezimiso ezithile, imishini:

• behlukanisa kwemisipha umlenze bese ulungela ukuba kuxoshwe;
• imilenze push;
• ngokunyakaza komzimba emoyeni;
• kokufika phezu.

Lapho ulungiselela dudula nomsubathi uthola ibenze umugqa, kuyilapho imilenze ezibekwe ehlombe-ububanzi ngaphandle. Khona-ke izandla bayavuswa, izinyawo - ku amasokisi, futhi amajika umzimba okhalweni. Lokhu kwalandelwa eyehlisiwe ngokushesha futhi kubuyiswe izandla zakhe, isithende - phezu phansi, agobe imilenze emadolweni, somzimba encike phambili. Ngemva waleli qembu kwenzeka inqubo umuzwa wokwenyanya. Push kumele kwenziwe ngesikhathi lapho umzimba inertial ihamba phansi, kukhona isandiso emalungeni hip kanye izingalo yenziwa kokuqondisa yezokuvakasha. Khona-ke unbend amadolo akho bese namaqakala insaliwe. Inqubo uphela okunyanyekayo ngokwahlukana izinyawo ebusweni phansi.

Ngemva kokuziphatha isidingo uyanengeka qondanisa umzimba wakho futhi uyigcine isimo engaguquki kuze touchdown. Ngaphambi ukwehlisa ungene indiza udinga ukuguqa yakho futhi uyaziveza maqondana esifubeni sakho, futhi izandla nezinyawo embili. Ngo nje ngamasentimitha ambalwa ukuthi izinyawo phansi evele waqonda phambili. Lesi senzo kwandisa ubude gxuma. Ngesikhathi imilenze kokwehla eguqa ngamadolo kufanele kube ukumelana. Ngemva kokuphothulwa umsubathi gxuma elungisa futhi ehamba kusuka kusayithi kokwehla.

Inqubo ukunyakaza ku-long jump kusukela ukusuka kunqunywa izici ezine:

• a isivinini running;
• amandla okunyanyekayo;
• indiza icala;
• ukusebenza touchdown.

Ngo athletics umuzwa wokwenyanya amasu e jumping okufanayo. Kube weqa ukusuka egijima isiqalo, lapho isigaba sendiza ukuvumela umzimba eziqoqiwe ezintathu ukwahlukahlukana ukukhishwa:

1. "Ukugoba imilenze" - ngokuqinile imilenze bent namadolo imphakamisele phezulu phambi emzimbeni.
2. "Scissors" - egijima izinyawo traffic emoyeni.
3. "Wavuma" - kuka umzimba engxenyeni thoracic emhlane.

Ukugcwaliswa ngempumelelo kwezinyathelo gxuma egijima kuncike degree of ukushesha. Kufanele akhathazeke amabili crossovers. Ngenombolo ezincane izinyathelo akusho ukuthuthukisa isivinini esiphezulu. Ngenxa yalokho, ubude gxuma kuyoba encane.

Buciko kuzuba, ukuze isikhathi indiza kudingekile ukuqapha ukulinganisela abafuna ukukhulisa umzimba njengoba eliphezulu ngangokunokwenzeka. Phakathi kokwehla akufanele uphakamise isilevu, kusukela ngenxa yaleli ikhefu igxuma Dynamics, indiza isigaba futhi kunciphise yi.