I-Technique yokuqhuba imida ephakathi: iziseko

Ukugijima kumgama ophakathi kuhamba ukusuka kwi-800 m ukuya kwi-2 km ubude. Olu luleko oluqhelekileyo lwezemidlalo.

Ezi khuphiswano zokusebenza zihluke kumgama omde kunye nejubane eliphezulu.

Ngelo xesha, ubuchule bakhe kunye namaqhinga akhethekileyo kubaluleke kakhulu.

Ukufezekisa iziphumo eziphezulu, kubalulekile ukubala ngokuchanekileyo amandla kunye nokuqwalasela iimpawu zomntu ngamnye.

I-Technique yokusebenza kwimida ephakathi

Ukufikelela kwiziphumo eziphezulu, kubaluleke kakhulu ukufunda iindlela ezizodwa.

Umzekelo, emva kokuqala, setha isantya ukuze sikwanele umgama wonke. Isantya esiphezulu kakhulu siya kukuchitha yonke imikhosi ekuqaleni, akuyi kuba namandla aseleyo ekupheleni.

Ekuqaleni kwenkqubo yoqeqesho, ubuchule bokusebenza kumgama ophakathi kukufunda ngokuhamba kunye nemilenze nezandla. Umdlali ukhetha ubude obude beli nyathelo. Kwiindawo ezikude, lide kunexesha elifutshane. Ngoko ke, mfutshane kuneendlela ezide.

Inkqubo yokusebenza ngokwayo ikwahlula kwiinqanaba eziliqela: qala, ukukhawuleza, ukusebenza ngokusemthethweni, ukugqiba.

Qala

Ukhuphiswano lokuqalisa ukuqala ngokuqala. Le nto iyona nto iphambili kulo mqhudelwano. Amandla kunye namandla anikezelwe ekuqaleni, setha isantya sokuhamba yonke indlela.

Kwiintambo eziphakathi kwemida, ukuqala okuphezulu kusetyenziswa kumaqela amabini. Amagama athi "Ukuqala!" Bamenywa ukuba bamkele isikhundla sokuqala. Umlenze wokugijima phambi komgca wokuqala, ujikeleze kude kumgama we-10-15 cm, umzimba uphendulela phambili ngama-degrees 40-45, imilenze igobile, i- central body mass is closer to front of the leg leg. Izandla ziboshwe kwiindawo, zichasene nemilenze. Khangela kwindlela, 3-4 m phambili.

Umyalelo we "Marsh" okanye udonga uthetha ukuqala kwentshukumo. Umqhubi uqala ukusebenza, ugcina i-torso isitshala. Emva koko uhamba ngokuthe tye kwaye uqhubeke nendlela kunye nekona lomzimba malunga nama-5-7 degrees.

Ukuqalisa

Ukukhawuleza kokuqalisa ukukhawuleza kuphenduka ngokusebenza. Ekude umdlali ugcina indawo elandelayo yomzimba:

• I-Torso angle ye-4-5 degrees;
• Amagxa akhululekile;
• Amacwecwe ayahlulwa;
• Ukukhutshwa kwemvelo kwesikhumba;
• Amajoyino e-Elbow afakwe kwi-degrees ezingama-90, izandla zinyanzeliswe.

Ukuhamba kuhamba kunye nokuhamba kwesandla:

• Phindela emkhatsini womzimba kwi-sternum;
• Buyela kwisikhundla kunye nomzimba.

Kubaluleke kakhulu ukulawula isikhundla sezandla, kungekhona ukuzithumela kude nakumahlangothi. Ukunyakaza okubanzi kunceda ukuguqula umzimba emacaleni.

Ukugqiba

Ukuphosa ukugqiba kwenziwa kwimizuzu eyi-150-200 ngaphambi kokuphela komncintiswano. Ingqungquthela yomzimba iyanda, ukunyakaza kwesandla kusebenza.

Emva kokugqitywa, umqhubi uyanciphisa isantya, aphihlize umzimba, kwaye ubeka iinyawo phambili, ngaphaya kweendawo eziqhelekileyo zokudakalisa.

Indlela yokumisa ayichaphazeli umphumo, kodwa inokuba luncedo ukuze kuphephe ukulimala.

Izinto ezisemgangathweni kwinkqubo yoqeqesho

Inkqubo yokusebenza kumgama ophakathi ngumsebenzi odibeneyo wezandla neenyawo. Kwiminyaka emininzi ubuchule abukatshintshi. Izifundo ezininzi zichonga impembelelo yezinto zangaphandle kwindlela yokusebenza.

Itheknoloji yamanje ithetha ukukwazi ukuhamba ngokukhawuleza kunye nenkcitho encinci yamandla kunye nendalo yokuhamba.

Indlela efanelekileyo yokusebenza kwimimitha emide yinto apho umqhubi unalo lonke uhambo olusebenzayo ngokusemandleni akho, ukuqhubela phambili phambili kumgca ongqalileyo ngaphandle komgudu ongadingekile.

Oku kunceda ukuthotywa kweenyawo kumhlaba. Kufuneka iguqulwe emadolweni.

Kubaluleke kakhulu ukubeka unyawo ngokuchanekileyo. I-Technique yokunyakaza kwemilenze kwiindawo ezikude, kunye nabanye, ngowokuqala kuyo yonke inyathelo elithembekileyo. Unyawo lubekwe kwizwane, ngoko ku-arch yangaphandle, kuwo wonke umhlaba.

Imilenze ifana nomnye nomnye, ukunyathela kufakwe kumgama malunga no-10-15 cm phakathi kwabo. Iminwe ibhekiswe phambili, amadolo aphelile (ngelixa unyawo lubekwa phezulu).

Ngethuba lokugxeka, umlenze kufuneka ulungiswe ngokupheleleyo, okwesibini uguquka phambili kwaye uphakame. Kule meko, umlenze uphakama ukuya kwindawo ephakamileyo (encinci umgama womncintiswano, ophezulu umlenze), i-shin ikhululekile.

Ukuzivocavoca ukuphucula iziphumo

Ukuphucula iziphumo, ukongezelela ekuqeqesheni ubuchule bokusebenza, kwakhona kusetyenziswe amandla omzimba. Zijoliswe ekuqiniseni i-corset ye-muscular.

Kuye kwangqina ukuba isongezelelo samandla kwicandelo loqeqesho luphucula kakhulu ukusebenza komdlali.

Ukwandisa iimpawu zomeleleyo zesantya somgijimi, ungasebenzisa le ndlela yokusebenza:

• Aerobic;
• Aerobic-anaerobic;
• Anaerobic;
• Amandla esantya.

Ukulungiselela ukhuphiswano

Ukuze uthathe inxaxheba kwimincintiswano, kufuneka uqeqesho oluqhelekileyo. Ukulungiselela kwabo kubamba iqela lomdlalo kunye nebala lezemidlalo.

Ukuphuhliswa komzimba kubandakanya ukusetyenziswa okuqhelekileyo kunye nokuzikhethela. Injongo yeyokuqala ukuhlakulela iimpawu ezinjengamandla, ukukhawuleza, ukuguquguquka, kunye nesibini - ukuphuhliswa kwengcinezelo, ehambelana nomgama okhethiweyo.

Olu hlobo lwezemidlalo kunye nenkundla yezemidlalo, njengokusebenza kwimida ephakathi, luyimpumelelo kwaye lufuna umzamo omkhulu ukufikelela kwiziphumo eziphezulu. Kodwa uqeqesho oluqhelekileyo luya kunceda ukufezekisa injongo efunwayo.