Ukuhamba-njani ukuqhuba ukuhamba?

Qinisekisa umzimba wakho, ube ngumqini kwaye wenze umfanekiso olungele ukuhamba. Nabani na onokuthatha inxaxheba kulo mdlalo. Kule nto kufuneka ukwazi imithetho kunye nobuchule. Sizakuzama ukufumana indlela yokuqhuba ukuhamba ngokuchanekileyo, kwaye luhlobo luni lokuhamba ngezemidlalo kubaqalayo.

Uhlobo lwemidlalo - ukuhamba

Abantu abaninzi abaphila ngendlela enempilweni bayazi ukuba yintoni umdlalo ohambayo. Lo ngowomnye wezemidlalo yeOlimpiki , umbandela okhoyo ukuba kukho ukuxhasa rhoqo. Ukususela ekuqhelekileyo ukuhamba kuzo zonke iinkqubo kubonakala ngezinga elihlukileyo, ubude bezinyathelo, kunye nokubeka imilenze. Ukuhamba kwezemidlalo kunokuthiwa ukuphucula impilo, kuba kukuchaphazela ngokuqinisekileyo umsebenzi wawo onke amalungu kunye neenkqubo. Ukuzibandakanya kule hlobo lezemidlalo, unako ukunciphisa umzimba kunye nokuqinisa imisipha .

Uwuphi umehluko phakathi kokusebenza nokuhamba?

Ezemidlalo ezihamba ukusuka kwimimiselo eyahlukileyo, ubuchule kunye nokukhawuleza kokuhamba. Imfuno ephambili yokuhamba kwezemidlalo kukunyathela ngokuthe tye kwithendele. Umlenze omnye udibene nomphezulu, kwaye ukubonakaliswa komzimba kusemgangathweni. Abadlali abanomdla bahlula ukwahlukana phakathi kokusebenza kunye nalo mdlalo:

1. Xa usebenza, umdlali phakathi kokuchukumisa ukuya emhlabathini uyayikrazula imilenze yanye kanye, kwaye ngexesha lokuhamba intshukumo yenza umlenze owodwa.
2. Xa usebenza, isiqalo esiphantsi sivunyelwe, kwaye ngexesha lokuhambahamba-epheleleyo.
3. Imithetho yokuhamba kwezemidlalo ikuvumela ukuba ugcine unyawo lwakho kwindawo echanekileyo xa uhamba phezu kwayo, kwaye xa ugobile.
4. Ukugijima ngamanye amaxesha ngokukhawuleza kunokuhamba, kodwa umdlalo wokugqibela uninzi kakhulu.
5. Xa uhamba ngeenyawo, kwenzeka umthwalo wesithandathu, ongakhokelela kumonakalo omkhulu. Ukuhamba kuphephile.

Imithetho yokuhamba kwezemidlalo

Enyanisweni, ukuhamba kwezemidlalo kukunye ukunyuka kwamanyathelo, kwenziwa ngendlela yokuba umqhubi uhlale edibana nomhlaba. Kubalulekile ukuthobela imithetho elandelayo:

1. Umlenze ongaphambili kufuneka ulungelelaniswe ngokuqhagamshelana kokuqala kunye nomhlaba phambi kokuba ulandele.
2. Inqubo yokuhamba igwetywa ngabagwebi ekude. Kubandakanywa ijaji eliphezulu kufuneka ukuba libe lisuka kwabathandathu ukuya kwabayisithoba.
3. Abagwebi banelungelo lokuvakalisa isilumkiso kubagijimi besetyenzisiweyo. Ngakwelinye icala, umgca we-wavy ungqamle, kwaye kwezinye iindawo-ezimbini zixhunyiwe kwi-angle ye-150 degrees.
4. Ijaji ayilumkisi ngaphezu kweyodwa malunga nokuphulwa komthetho komntu ohambahambayo.
5. Emva kokuba umthetho uphulwe kwaye umhambahamba ufumana isilumkiso, umpempe kufuneka athumele ikhadi elibomvu kwijaji eliphezulu. Abadlali bezemidlalo bangahlawuliswa ukuba ngaba bathathu abahluleli beebomvu abahlukahlukeneyo bathunyelwa kumgwebi oyintloko.
6. Umpempe ophezulu unelungelo lokungafanelekanga umdlali kumgca wokugqibela, okanye iimitha ezilikhulu zokugqibela lomncintiswano.
7. Kubafazi, umgama kufuneka ube ngu-3.5 km kwibala lemidlalo, kwiikhilomitha eziyi-10 kwisebe kunye ne-20 km ecaleni kwendlela. Amadoda - 3,5 km kwibala, 10, 20 km kwibaladi kunye ne-20, 50 km emgwaqweni omkhulu.
8. Ngalinye inyathelo elitsha lonyawo, umlenze wangaphambili kufuneka uqhagamshelane nomhlaba de unyawo lwawo unyawo olungemva komva aluveli emhlabeni.
9. Umlenze oxhasekileyo awufanele ukugoba emadolweni.

Ubungcali obufanelekileyo bokuhamba kwezemidlalo

Kukho imidlalo kule hlobo lemidlalo efana neendlela zokuhamba. Ingundoqo kukubala ngokuthe ngqo umthwalo ofanelekileyo emzimbeni. Isantya sesantya kufuneka sibe kwiikhilomitha ezintandathu ukuya kweyeshumi ngeyure. Inkqubo yokuhamba kwezemidlalo inemiqathango ebalulekileyo:

1. Izandla kufuneka zifakwe kwiingqungquthela kwinqanaba elingama-degrees angama-90. Basiza umdlali ukuba ahambe. Ukuba izandla zibeke ngokuchanekileyo, oku kuya kunceda kakhulu ukuhamba komhambahambayo.
2. Umdlali osemva kufuneka agcinwe. Nangona kunjalo, umzimba kufuneka uphazamise phambili. Isiqinisekiso esiphezulu sokuphumelela ekuhambeni kukulondolozwa kwe-balance of center of gravity.
3. Ngethuba lokuhamba kuqala ukuya emhlabathini kufuneka uthinte isithende, kwaye ke inzwane. Kubalulekile ekuhambeni nasekuhambeni. Kufuneka kube lula kwaye kwinqanaba.
4. Awukwazi ukugoba imilenze yakho.
5. Kubalulekile ukuhambisa isigqi kunye nokungazibali ngokuphefumula. Inhalation kunye nokukhutshwa komzimba kufuneka kube yinkangala kwaye ifane.
6. Ukwakha ubukhulu bomzimba wemilenze, ungathatha isikhwama somthwalo omncinci kumqolo wakho.

Izicathulo zokuhamba kwezemidlalo

Ukuze iiklasi zizise iinjongo zempilo ngokwenene, kubalulekile ukukhetha izitya ezifanelekileyo zokuhamba kwezemidlalo :

1. Izicathulo kufuneka zihlale emlenzeni wakho kakuhle, kodwa ungavuni. Ukuba izitya zisezinyaweni zazo, kwaye ngenxa yoko, unokulimala.
2. Isithende sifanele siphakanyiswe.
3. Efanelekileyo - izicathulo ezinamaqabunga enqabileyo e-rubber.
4. Umphezulu weemfesi zezemidlalo kufuneka zenziwe ngezinto eziphefumulayo. Isikhumba okanye i-nylon mesh isisombululo esihle kakhulu.
5. Iibhola kufuneka zitshintshwe emva kwesigamu sonyaka.

Ukuhamba kuhle kumzimba

Ngaphambi kokukhetha le midlalo, abaninzi banomdla wokuba luleke kangakanani ukuhamba. Ngokunceda unakho:

• ukulungelelanisa ingcinezelo;
• cholesterol ephantsi;
• ukuqinisa inkqubo yeethambo;
• phucula imveliso ye-insulin;
• ukwandisa inani lemisipha yomzimba;
• ukuzisa umzimba kwi tonus;
• ukuthintela izifo zentliziyo;
• ukunciphisa umzimba.

Ukuhamba kwezemidlalo - ukuchasene

Nangona izibonelelo zokuhamba kwezemidlalo zicacile, le midlalo inezichaso. Musa ukuhamba kwimidlalo:

• ngexesha lokuphuka okukhulu ekuqeqesheni;
• kunye nokulimala kwamalungu emagxa kunye nezandla;
• ukuba ngokubandakanya kuququzelele ukuhamba kwezemidlalo kumisipha;
• ngeenyawo ezintle;
• ngexesha loxinzelelo lwegazi;
• emva kokuhlinzwa kwisigumbi esisisu;
• ukuhluleka kwentliziyo;
• ukuba inethwekhi isifo kwaye ihamba kunye nomkhuhlane;
• negazi;
• phambi kobuchule bokungakwazi ukusebenza;
• ngexesha lokuguqulwa kwesiguqulelo kwisigxina kunye namalungu.

Ukuhamba kwezemidlalo - iingxelo

Ingqungquthela yokuqeqeshwa kwabagijimi bezemidlalo abaye bahamba bebekele iirekodi ezintathu-ihlabathi ezimbini kunye neOlimpiki enye.

1. Ngomhla ka-Agasti 2014, umFrentshi uJoanne Dini eZurich, wabeka irekhodi yehlabathi phakathi kwamadoda ngenxa yeeyure ezingama-32 nemizuzu engama-32 kunye nemizuzwana engama-33.
2. Imibini emibini ngaphambili, eLondon, irekhodi le-Olimpiki lisetyenziswe nguSergei Kirdyapkin. Isiphumo sakhe si-3 iiyure 35 imizuzu 59 imizuzwana.
3. Ingxelo yehlabathi yabasetyhini yasungulwa ngo-2007 ngumfazi wezemidlalo waseSweden uMonica Svensson. Ixesha lakhe li-4 iiyure 10 imizuzu kunye nemizuzwana engama-59.

Ukuhamba - ii-Olimpiki

Abadlali bezemidlalo abavela e-USSR, e-Australia, eChina nasePoland bakwazi ukuphumelela ngempumelelo kule midlalo. Iqoqo elikhulu lee-olimpi zegolide ezivela kuRobert Korzhenevsky. Waba ngumpumelelo kwimida yeekhilomitha ezingama-50 ne-20. Iingcali ezidumileyo zohlanga zihamba:

1. I-Hartwig Gauder (GDR).
2. U-Andrey Perlov (USSR).
3. UNathan Dix (wase-Australia).
4. URobert Korzhenevsky (Poland).

Phakathi kwala mabhinqa kukho iinqununu zeOlimpiki zilandelayo:

1. U-Elena Nikolaeva (waseRashiya).
2. Olga Kaniskina (waseRashiya).
3. U-Elena Lashmanova (waseRashiya).