Ukuhamba ngokuhamba-ubuchule obuchanekileyo bokusebenza

Enye yemigangatho yesikolo efunekayo - ukuhamba ngokuhamba, okubangela ukuphuhlisa iimpawu ezithile zomzimba. Ukusuka kwezinye iindlela ezihamba phambili, iyahluke kwiinkalo zobugcisa. Abagijimi abaninzi basebenzisa i-shuttle eqhubayo ekuqeqesheni kwabo.

Iyiphi intambo yokuhamba?

Igama elithi "i-shuttle run" lihambelana ngokuthe ngqo nokutshintshwa kwenkqubela yokuhamba, njengoko "i-shuttle" isebenza kumatshini wokuthunga. Umdlali uphawula umgama, uhamba phakathi kwamacandelo amabini A kunye no-B. Ukuhamba okuhambayo kuyimilinganiselo ye-TRP, kunye nabafundi besikolo bayayidlulisela kwizifundo zempilo. Iinkalo zalo ziquka ezi zinto zilandelayo:

1. Umntu uqala ngomgaqo we-sprinter, ukuphuhlisa isantya esiphezulu kwimigqa yokuqala. Ngaphambi kokujika, ijubane kufuneka linciphise.
2. Kwiimeko ezininzi, ngexesha lokujika, kufuneka uthinte umgangatho okanye uhambise into.
3. Umqhubi kufuneka aphinde aqhume phambili ukuze asondele kwinqanaba lokuqala kwaye enze enye inguqu.

Yintoni ukuphuhliswa kwe-shuttle?

Uqeqesho oluqhelekileyo luya kuba luncedo, kodwa lufuna kuphela ukujongana nayo yonke imiba yobugcisa:

1. Njengezinye iintlobo zezikhokelo ezihambayo, i-shuttle iqhuba imithwalo yamathanga kunye namathambo.
2. Ukuhamba okuhambayo kwakha i-vestibular apparatus, ulungelelaniso kunye nokuxhamla. Ngoncedo lwakhe, umzimba ukhulisa amandla okuhlanganisa umzimba kwaye ugxininise ingqalelo .
3. Uqeqesho luncedisa ukukhusela umzimba kunye nokuzalisa igazi nge-oxygen.

I-Shuttle Running Technique

Unokuqhuba uqeqesho kwiholo kunye nesitalato, kwaye unokugijima kwi-asphalt, ingca okanye isanti. Ubuchwephesha obuhambayo bubukeka ngathi:

1. Izandla ziguqa kwiindawo zokuhlala, umzimba uphuthumele phambili emlenzeni wenkxaso yangaphambili. I-footwell yangemuva ifanele ibe malunga ne-0.5 m ukusuka kwinqanaba lokujonga. Iisoksi zijika ngaphakathi. Oku kuya kuba yindawo yokuqala yomzimba.
2. Isiphumo solu qeqesho ngokuxhomekeke ngokukhawuleza ukuba umgijimi unokukhawuleza njani. Emva kokuqala, i-shuttle run ifuna ukufikelela kwinqanaba eliphezulu. Ukunciphisa umgama kuyimfuneko kwizwane, okuqhelekileyo ukuqhuba imida emfutshane.
3. Xa umgijimi efika kwinqanaba lesibini, kukho ukujika, malunga nempawu zobugcisa eziza kuxelwa kamva.
4. Ukugqitywa akufani naso. Ekugqibeleni, akudingeki ukuba uthinte umgca, ukuze uhlakulele isivinini esikhulu. Ungasebenzisa amaqhinga ahlukeneyo, umzekelo, ukuphosa isifuba phambili okanye ihlombe.

Ukuqhuma ukuhamba kuyinto yindlela yokuguqula

Ngaphambi kokufika kwenguqu yokujika, kubalulekile ukunciphisa isantya, ekuqwalaseleni ukuba imida engaphantsi ifunekayo yokurhaqhafaza, ngcono.

1. Ukufumanisa indlela yokuqhuba i-shuttle isebenze ngokuchanekileyo, kubalulekile ukukhankanya esinye isici-isinyathelo sokumisa, esetyenziswe xa ujika. Ukuze uyenze, umlenze kufuneka uhanjiswe phambili, uvelise unyawo unqamle ngokumalunga ne-shin. Siyabulela oku, unokugcina ibhalansi yakho. Nceda uqaphele ukuba oku kuyilungu lobugcisa lobuhlungu, ngoko awukwazi ukwenza ngaphandle kokufudumala.
2. Emva koko, ujikelezo lwe-180 ° luyenziwa kwaye isinyathelo sokuqala kufuneka senziwe ngumlenze wokuvala, kwaye ukugxeka kuya kuba ngenxa yokutshatyalaliswa kwesilungu esinokuthi siphume.
3. Gwema ukwenza izenzo ezingadingekile, kuba eli liza kulahleka ixesha. Jikela kwaye uthinte umgca kufuneka kwenziwe ngokukodwa.

Indlela yokuqhuba ngokukhawuleza ngokukhawuleza?

Ukuze kuphuculwe ukusebenza kwabo ekusebenzeni, kufuneka usebenze ngokufanelekileyo kwaye rhoqo wenze ukufudumala . Umzimba kufuneka ufumane imithwalo ethe rhoqo, eya kuqinisa ngethuba. Ngaba iingcali zicebisa ngelinye ilanga. Ukuze wenze uhambo oluhambelana nokunyamezela ngakumbi, kuyacetyiswa ukuba wenze oku kulandelayo:

1. Qalisa kwindawo leyo ngokuphakamisa umlenze ophezulu. Yenza iindlela ezi-2-3 ngokunciphisa nokunyuka kwijubane.
2. Ulale phantsi wakho, pha kamisa imilenze kwaye uhambe njengoko usebenza. Okokuqala uye kwinqanaba, uze uhlawule. Inani leendlela ligcinwa.
3. Kulabo abanomdla kwindlela yokuqhuba i-shuttle ngokukhawuleza, kuyacetyiswa ukuba nawe ugijime ukugijima. Kubalulekile ukufuduka, ukwenza amancinci amancinci nokukhawuleza. Ukuqalisa amaxesha ama-3-5 kwi-50-100 m.

Ukuhamba ngokuKhusela ukuLahla kwesisindo

Ukuba umntu ufuna ukulahlekelwa isisindo, ke ukuqhuba kuyona ndlela efanelekileyo yezemidlalo yokuphunyezwa kwesicwangciso. Kuyafaneleka ukuba sicinge ukuba ukuqhuba i-shuttle akuyona nto ibhetele yokulahlekelwa ubunzima kwaye injongo yayo ephambili ihlukile. Ngexesha elifanayo, njengawuphi na umthwalo onzima wokusebenza, baya kunceda ukutshisa ama-calorie angaphezulu. Ukufumana iziphumo ezilungileyo, kucetyiswa ukuba usebenze umgama ubuninzi bexesha elinokwenzeka.