Kuyenda: magwiridwe antchito, maubwino ndi zoyipa zoyenda

Kuyenda mpikisano ndi lamulo lokakamiza mu Masewera a Olimpiki. Monga kuthamanga, imapatsa mphamvu yayikulu mthupi, imalimbikitsa kuwonda, komanso thanzi. Ngati muphunzira mosamala njira yochitira masewera othamanga, ziwonekeratu kuti ndizosiyana kwambiri ndi masiku onse. Pali zinthu zingapo zomwe zimasiyanitsa kuthamanga kapena kuyenda.

Madokotala amalangiza kuyeserera koteroko kwa anthu onenepa kwambiri, chifukwa mitundu ina iliyonse yazolimbitsa thupi ndiyotsutsana nawo. Ngakhale zimawoneka zowoneka bwino, kulimbitsa thupi kumeneku kumakuthandizani kuti mukhale ndi thanzi labwino komanso kukuthandizani kuti muchepetse kunenepa.

Kusiyana pakati pa kuyenda ndi kuthamanga

M'nkhaniyi, tiona mwatsatanetsatane phindu ndi zovulaza zomwe thupi limachita poyenda masewera, koma choyamba, tiona momwe zimasiyanirana ndi kuthamanga.

1. Njira yochitira masewera olimbitsa thupi. Paulendo, phazi limodzi la wothamanga nthawi zonse limakhudza nthaka, ndipo izi zimafotokozedwa m'malamulo, ndipo kuphwanya kwake pamipikisano kumabweretsa kulephera. Pakuthamanga, mutatha kukankha, miyendo yonse kwa kanthawi kochepa, ngati kuti ikuthawa, musakhudze pansi.
2. Malo oyambira wothamangawo ndi osiyana - m'mitundu yathu, thupi limasungidwa molunjika, ndipo mukamathamanga, kuyamba kotsika kumaloledwa;
3. Udindo wa miyendo umasintha panthawi yochita masewera olimbitsa thupi - poyendetsa, miyendo imagwada pamiyendo, poyenda, wothamanga ayenera kuponda mwendo wowongoka;
4. Zachidziwikire, liwiro la mayendedwe limasiyana - akatswiri othamanga amafika pamtunda wa 30 km / h, pomwe kuthamanga kwapakati pa masewera ndi 10-12 km / h.

Timalimbikitsa kuwonera maphunziro apakanema pamayendedwe oyenda - amapezeka pa Youtube kapena tsamba lina lililonse lakuwonera makanema. Mwanjira imeneyi mudzatha kuwona bwino momwe akatswiri othamanga amayendera.

Njira yakupha

Paulendo wothamanga, liwiro la munthu mu km paola pafupifupi 10 km / h, ndipo akatswiri othamanga amatha kuthamanga mpaka 16 km / h. Mpikisano nthawi zambiri umachitikira pamalo otseguka, ndipo ngati nyengo silingalole, pabwalo lamkati kapena m'bwalomo. Ngati mukufuna kudziwa ngati kuli kotheka kuyeserera kuthamanga kuti muchepetse nyumbayo, tiyankha kuti ndikofunikira kuchita mumsewu. Muyenera kumvetsetsa kuti muyenera kukhala ndi malo okwanira kuti muwonjezere, koma ngati zojambula zanu zikuloleza - pitani nazo. Kupatula apo, iyi ndi njira yabwino kwambiri yothamangira kuonda.

Chifukwa chake, tsopano mukudziwa kusiyanasiyana komwe kumayenda mosiyana ndi kuyenda wamba, ndipo tsopano, tiyeni tiwone mfundo zazikuluzikulu za njira yolondola yakukhazikitsa:

1. Poyamba, thupi limasungidwa molunjika, kuyang'ana kumayang'ana kutsogolo;
2. Manjawo amapindika m'zigongono kumakona oyenera ndipo amakhala omasuka, osalimbana. Pakusuntha, manja amathandiza wothamanga, kusunthira kugunda kwa masitepe, mmbuyo ndi mtsogolo;
3. Ndikofunika kutsatira lamulo lokhudza pansi ndi phazi limodzi - ngati kupatukana kwa miyendo yonse kuli kokhazikika, mudzachotsedwa pampikisano;
4. Mwendo womwe mukukonzekera kuti uchite uyenera kukhala wowongoka mpaka phazi likhudza nthaka. Mawondo akuthwa pakuyenda ndikuphwanya kwambiri njira.

Izi ndizofunikira zonse pakompyuta. Tipitiliza kuphunzira zamasewera akuyenda ndi njira zochepetsera oyamba kumene, momwe mungachepetsere kugwiritsa ntchito malangizowa.

Kodi kuyenda ndi chida chochepetsa thupi?

Masewerawa ndi chida chothandiza polimbana ndi mapaundi owonjezera, komanso, ndi amodzi mwamphamvu kwambiri. Komanso, amaloledwa kwa anthu onenepa kwambiri. Zomwe zimayambira pamayendedwe ndi malamulo oyenda pamasewera, ngati cholinga chake ndikuchepetsa thupi, ndi chimodzimodzi ndi anthu omwe amachita nawo masewerawa mwaukadaulo, choncho phunzirani gawo loyambalo bwino.

Kumbukirani malangizo awa:

• Ntchito iliyonse nthawi zonse imayamba ndikutentha;
• Kumaliza phunziroli ndikutambasula komanso kupuma (kutha kusintha ndi kusinkhasinkha);
• Yambani modekha, pang'onopang'ono liwiro lanu;
• Sungani malo oyenera torso ndikutsatira maluso;
• Sip pang'onopang'ono mukamachita masewera olimbitsa thupi. Ndi bwino kuthetsa ludzu lanu musanapite kusukulu;
• Sankhani zida zothamanga zoyenera ndi nsapato zothamanga (zopepuka, zokhala ndi msipu wamphongo wosasinthasintha, komanso nyengo yozizira - mtundu wachisanu);
• Lowetsani mpweya kudzera m'mphuno mwanu ndikutulutsa pakamwa panu;
• Onetsetsani kuti chakudya chomaliza musanaphunzitse osachepera maola awiri;
• Tsatirani pulogalamu yochita masewera olimbitsa thupi, musadumphe, kulimbitsa thupi bwino;
• Nthawi yopuma yolimbitsa thupi ndi mphindi 50-60; muyenera kuchita 3-4 pa sabata.

Ngakhale mutakwanitsa kuchita bwino masewera osiyanasiyana, chitani zambiri komanso kwa nthawi yayitali, koma, nthawi yomweyo, musadye moyenera, musayembekezere zotsatira zake. Ndikofunika kumamatira ku kalori wochepa, koma zakudya zopatsa thanzi - pamenepa, sikelo isunthira kumanzere.

Mitundu

Tidaphunzira kuti kuthamanga ndi chiyani komanso kuyenda moyenera, koma sitidaganizire mitundu yake. Tiyeni tilembere mwachidule:

1. Kuthamanga pang'ono - liwiro, pafupifupi masitepe 80 pamphindi;
2. Sing'anga - masitepe 120 pamphindi;
3. Masewera - masitepe 150 pamphindi. Pa liwiro ili, 1 kilomita imaphimbidwa mphindi 7. Mulingo uwu ndi womwe umaganiziridwa kuti ndiwofunika kutenga nawo mbali pamipikisano yautali;
4. Kuthamanga - othamanga okha omwe amachita izi, liwiro lawo limafika 10-16 km / h.

Pindulani ndi kuvulaza

Sikoyenera konse kuchita masewerawa mwaukadaulo kuti mupeze zotsatira. Ambiri masiku ano amachita malangizowa pazolinga zathanzi, kuti akhazikitse chiwerengerocho, akhale athanzi, komanso azimva kutentha. Tiyeni tiwone zabwino zakuyenda mpikisano, ngakhale zitakhala zopanda phindu:

• Chimakhazikika zochitika zamitsempha yamtima;
• Sitima zamagetsi zopumira;
• Kukhazikika kwam'mimba;
• Kupumula, kumathandiza kuthana ndi kukhumudwa;
• Amalimbikitsa kuchepetsa thupi;
• Zimathandizira kukhalabe ndi minofu.

Kuyenda mipikisano sikuyenera kuvulaza, chifukwa imawerengedwa kuti ndi imodzi mwamasewera otetezeka, komabe, ngati muli ndi zotsutsana pazifukwa zathanzi, kuvulaza ndikotheka.

Nthawi zina kodi kuchita masewera olimbitsa thupi ndikuletsedwa? Ndi kuthamanga kwa magazi, kuwonjezeka kwa matenda osachiritsika, ndi kusokonezeka kwa ntchito yamtima, matenda ashuga, mavuto ndi diso la diso, ARVI, atadwala matenda amtima kapena sitiroko.

Kukonzekera malamulo

Taphunzira mbali zazikulu zamasewera oyenda, ndipo tsopano tiyeni tikambirane za kukonzekera.

• Choyambirira, monga tafotokozera pamwambapa, muyenera kugula zida zabwino zomwe sizikulepheretsani kuyenda, kukhala omasuka komanso osavuta. Makamaka amaperekedwa ku nsapato zothamanga kwambiri;
• Chachiwiri, lingalirani za komwe mudzaphunzire. Paki yokhala ndi zobiriwira zambiri ndiyabwino;
• Chakudya chomaliza musanaphunzitsidwe chiyenera kukhala maola 2-3;
• gulani zida zothandiza kuti mulandire zizindikilo kuchokera m'thupi lanu munthawi yake. Mwachitsanzo, mugule wotchi yothamanga, itithandiza kwambiri pantchito zamtunduwu.

Kuti musatope, tengani wosewera ndi nyimbo zomwe mumakonda. Zatsimikiziridwa kuti kupirira kwa wothamanga kumakulitsidwa ndi 20% akamachita masewera olimbitsa thupi!

Chifukwa chake, tsopano mukudziwa momwe mungayendere masewera othamangitsa thupi ndipo mumadziwa bwino njira yophera. Tikukhulupirira kuti maphunziro akubweretserani chisangalalo, chifukwa mosiyana ndi kuthamanga, ndizosavuta pang'ono, chifukwa chotsika pang'ono pamapazi. Kumbukirani za magawo akuyenda - yambani pang'onopang'ono, pang'onopang'ono, ndipo moyandikira kumapeto kwa mtunda, chepetsani. Ngati muphunzira kukonza makalasi anu moyenera, tsatirani ndondomekoyi mosamalitsa, ndikuchita zonse zomwe mungathe, zotsatira zake sizikhala zazitali kubwera. Zabwino zonse pa treadmill!

Onerani kanemayo: NewTek NDI End to End IP Workflow (November 2024).