Indlela ukufunda ukubaleka nkqi leemitha 100: Izindululo

Running ikhulu meters a uqeqesho imidlalo isebenza yeembaleki kwaye yinto exhaphakileyo. Yiyo lo mgama kuqhutywa kuzo zonke izikolo kunye namanye amaziko emfundo, xa imigangatho yokwenziwa yexeshana, naye ndiyintethiso kubo a seemitha ezimakhulu ifakiwe lezemidlalo Olimpiki.

Ukuba ufuna ukufunda ukuze isebenze ngendlela efanelekileyo kunye nobude ngokukhawuleza nangokulula, ngoko eli nqaku liza kukuxelela indlela ukufunda ukubaleka nkqi 100 eemitha. Kubalulekile ukuphawula ukuba abantu ukuba esingayilungisanga, musa ndigila abangakwaziyo kwinqanaba ngokwaneleyo. Ukongeza kweli nqaku liza kukunika iingcebiso zibhetele imithambo ukuphunyezwa oluchanekileyo ludume.

Ukusasazwa imikhosi ebudeni ngokupheleleyo kumgama

Okokuqala, simele sinikele ingqalelo kuyo, ukuze isebenze umgama othile, qiniseka ukuba bafunde ukuba babele indlela efanelekileyo imikhosi lonke kumgama epheleleyo. Kulo mdlalo ka swakudya, kukho 2 iintlobo imigama:

• Uhlobo lokuqala - imigama emifutshane.
• Eyesibini ngaphezulu kwe 1000 m, ibalwe ngenxa yonyamezelo mbaleki.

Ekulungisweni yonke imigama ngasentla kufuneka ukufumana indlela yayo. Xa kunjalo, xa ukhetha kumgama omalunga neemitha ezilikhulu, ngoko siza kukuxelela ukuba ufunde indlela ebaleke iimitha ezi-100 ngokukhawuleza. Ukuze ngokufanelekileyo wabele amandla, oko kunyanzelekile Ngobuchule ulwazi oluthile:

• Ukuqalisa kwiimitha 15 imbaleki udlula ngenxa ekuqaleni balo, ngenxa yokuba ukususela ekuqaleni, ixhomekeke kakhulu kunene. Xa kunjalo, ukuba push yakho lokuqalisa wangenwa yingevane, yonke umgama uya kuba buthathaka kakhulu. Ukongeza, ukuba isiqalo phambi obethe ngawo, wena nje bangenakucikideka.
• A cut yomzimba ukuya ku-40 leemitha imbaleki ethe chatha ithatha indawo tye ngokupheleleyo esithubeni. Kule uhlanga, iingcali Sicebisa ukuphefumla umthambo impumlo kuphela. Leli cebo imele seemitha ezimakhulu isuka.
• A cut kweemitha 60 yembaleki ngakumbi kufuneka boyise ngokukhawuleza kangangoko kunokwenzeka, rhoqo ukwandisa isantya yakho. Kaninzi abantu kwi emehlweni entanjeni kuhlile noko, wenze oko akunakwenzeka.

Ochwepheshe phambi kokuba uqale ukuzilolonga yakho, funda-Bar ye ukhuphiswano ukuze bafunde indlela efanelekileyo ukusebenza.

Nokuchaneka kunye nokufaneleka noqeqesho

Abantu abaninzi badla bayazibuza ngokukhawuleza kangakanani ukufunda ukubaleka umgama leemitha 100. Wonke ubani ofuna ukufumana amava, kufuneka elowo umgama ethile imihla ukuze kwandiswe amandla nokomelela apha emilenzeni.

Phambi kokuba ufunde ukubaleka nkqi leemitha 100, kufuneka enze iqela lamanyathelo ukulungiselela imilenze yakho kunye nezinye nezihlunu:

• Ukolula zonke iinkalo kwezihlunu.
• Ukufudumeza zonke izihlunu nokulungela kwabo ngokupheleleyo ukubaleka.
• Kokuba ngentambo.

Kuyimfuneko ukuba ukomeleza imilenze. Ukuze ukwazi ukufunda indlela ebaleke iimitha ezi-100 ngokukhawuleza, kufuneka uphulaphule icebiso kweembaleki. Bacebisa kabini ngeveki ukuze aye nenxaxheba kwentendelezo, izihlandlo ezithathu ukuya ukuba ngokubaleka ukumpompa phantsi.

imithambo amathathu ngosuku olunye

Xa lokuqala khangela impendulo yombuzo njani ukufunda ukubaleka nkqi leemitha 100, kubalulekile ukufunda ukuphumeza ngayo ukuqala atyhale, kuba, njengoko nditshilo ngaphambili, okuninzi kuxhomekeke ekuqaleni. Lokulungiselela wayo kufuneka ekuchopheni. Ukuze isebenze fast, uya kunceda izihlunu gastrocnemius yakho inxaxheba. Kwaye ngenxa uphuhliso lwabo, kufuneka uzame ngokwakho. Kule meko kunceda kuxhuma, kodwa hayi njengesiqhelo, kodwa kwesitulo okanye kwizinyuko. Inani yesi kufuneka balungise ngokwabo, kuba oko kuxhomekeke nokulungela yakho.

Indlela ukufunda ngokukhawuleza ebaleke iimitha ezi-100? Isifundo 3 unelona ukugqitywa kumgama leemitha 100. Kuba uphuhliso mandla kufuneka isebenze ngokukhawuleza kangangoko kunokwenzeka benemizimba ezahlukeneyo, umzekelo, hlomela ebusika okanye imoto ivili.

isiphelo

Indlela ukufunda ukubaleka nkqi 100 eemitha - umbuzo olula, kwakunye isigqibo sayo, eyona nto ibalulekileyo - ukuzinikela. Uqeqesho, kufuneka ukuba banikwe ngokupheleleyo nokuphuhlisa ubuchule bakho.

Sebenzisa umthambo ezahlukeneyo ukusebenza kumaqela kwezihlunu ezahlukeneyo. Kwakhona, ufanele wazi ukuba izandla zakho kufuneka enze intshukumo echanekileyo.