Ukuhamba kwezemidlalo kuyaziwa kwiMidlalo ye-Olimpiki: le midlalo ifakwe kwiluhlu lweendlela zokulandelela kunye neentambo zezemidlalo, kodwa zimihluke kwiintlobo zohlanga: kule meko, kubalulekile ukugcina uxhulumaniso lwehlabathi kunye neenyawo rhoqo. Abasetyhini banomncintiswano kumgama wama-20 km, kunye namadoda-20 kunye ne-50 km, ukuba ngaba ukhuphiswano luqhutywa ngaphandle kwebala. Ukuba ukhuphiswano lubanjwe kwibala lemidlalo okanye kwigumbi, imida ibingaphantsi, ekubeni ukuhamba kwindawo enzima, ngokungafani nokuhamba emhlabathini, kunika umthwalo onamandla kumalungu emigangatho ephantsi.
Ukuhamba: ubuchule
Abantu abaninzi babecinga ukuhamba ngokuqhelekileyo kungekhona ngokwaneleyo kwaye bakhetha ukusebenzisa i-athletic ukuhamba ukulahleka kwesisindo. Ukuze uzame, kufuneka ukhumbule imimiselo efunekayo yokusetyenziswa okuchanekileyo:
- kuyimfuneko ukuhlaselwa ngokukhawuleza emhlabathini, kungabikho ukuthintana kweenyawo kunye nomhlaba wesibini;
- umlenze ophambili kufuneka ukuba uqonde lonke ixesha ukusuka kwisinyathelo sokuqala ukuya emhlabathini ukuya ekupheleni kwaloo mgca wecala;
- ngelixa ufanele uhambe ngokukhawuleza;
- Izandla mazibe zilungele kwiindawo zokuhamba kwaye zenze iimpawu zokuhamba.
Le nqubo inzima kakhulu, ngoko abagijimi badla ngokungafanelekanga ngenxa yokuphulwa. Jonga ngokuchaneka kwentsebenzo, ukuze oko ukwenzayo imidlalo ehambayo!
Indlela yokuphefumula ngokuchanekileyo xa uhamba?
Sonke siyazi ukuba kubaluleke kangakanani ukuphefumula kwimidlalo. Kule meko, ukuphefumla kuyimfuneko kwisigqi, ngokujulile, ukungena kwi-stroke yokunyakaza. Okona kubaluleke kakhulu, nangona xa uziva unxinzeleleke kakhulu, musa ukuphefumla ngomlomo wakho, kuya kuthatha kuphela amandla akho.
Ukugijima okanye ukuhamba ngumbuzo
Eyona nto ingcono - ehamba okanye ehambayo, kunzima ukuphendula ngokungaqinisekanga. Zomibini ezi ntlobo zezemidlalo ziqeqesha kakhulu amanxeba emilenze, ziqeqesha izifo zokuphefumula kunye neenhliziyo zomoya, ukunyamezela kunye nokugqithisa ngokukhululekileyo iifowuni ezisiswini esiswini, amathanga kunye nezikhwelo (kwaye ukuba uthetha ngezandla, nezandla).
Ngokuqinisekileyo, lo mzekeliso ngokuhamba ngokukhawuleza, njengoko ukuhamba kulula, kwaye ukufikelela kwiziphumo kwindawo efanayo, kufuneka uhambe ubuncinane ezimbini ukuya kwiiyure ezintathu.
Kulungele ukuba umntu ngamnye azame ngalinye ukhetho kwaye azikhethele yena obonakala ekhululekile. Abanye abantu abayithandi ukugijima kwaye balungele ukuhamba ngokukhawuleza ngokukhawuleza kunokuhamba; Abanye, ngokuchaseneyo, bathanda ukukhula ngesivinini ngokukhawuleza ngexesha lokuqhuba. Nawuphi na umthwalo we-aerobic uncedo oluhle kumzimba ekuqiniseni impilo, isisu kunye nokunyamezela, oko kuthetha ukuba nayiphi na into oyikhethayo - inzuzo yalo iya kuba nayiphi na imeko.
Indlela yokukhetha izitya zokuhamba?
Kubaluleke kakhulu ukukhetha izicathulo ezifanelekileyo ukuze akwazi ukukhusela amajoyina akho.
Ukuba uhamba epakini okanye ehlathini kwindawo engokwemvelo, ngoko ukuhla kwexabiso kunokuba ngumyinge, kodwa ukuba uhamba kwi-asphalt (engenakulungele amanxeba) - ngoko kufuneka uqaphele ukuba ukuxhatshazwa kwezibhenqo kuphezulu.
Into ephambili - izitya kufuneka zikhululekile, ubukhulu bakho, kuhle ukuba uhlale emlenzeni wakho kwaye ube lula kwaye ukhululekile. Kule meko awukwazi nje ukuqeqesha, kodwa ujabulele inkqubo ngokwayo.