Masewera aliwonse amakhala ndi miyezo yakeyake yopangidwa ndi akatswiri. Amagawika molingana ndi kuchuluka kwa kupsinjika kwa thupi la munthu: kwa akazi ndi abambo; kwa ana asukulu ndi akulu; kwa akatswiri. Kuthamanga kwa 2 km ndi chiyani? Pitirizani kuwerenga.
Kuthamanga 2 km - pang'ono miyezo
Pali zomwe zimatchedwa zazing'ono. Amagawidwa amuna ndi akazi, akulu ndi achinyamata.
Kuti mupeze mtundu winawake (gulu), muyenera kudziwa kutalika kwa nthawi yomwe yatchulidwa muyezo. Ziwerengerozi ndizofanana ndi miyezo yovomerezeka yamasukulu apamwamba ndi masukulu apamwamba.
Pakati pa amuna
Amuna ali ndi mwayi wosankha 1 pa 3.
Kwa akuluakulu:
- 1 - 5 mphindi 45 masekondi;
- 2 - 6 mphindi 10 masekondi;
- 3 - 6 mphindi 35 masekondi.
Mulingo wachinyamata ndiwokhwima kwambiri:
- 1 - 7 mphindi;
- 2 - 7 mphindi 40 masekondi;
- 3 - 8 mphindi 30 masekondi.
Kuti mupeze imodzi mwamagawo omwe awonetsedwa, muyenera kuyika mtunda kwakanthawi kwakanthawi komwe sikufike pamalire.
Pakati pa akazi
Amayi, monga amuna ogonana kwambiri, amapatsidwa mwayi wolandila kumaliseche pamiyeso yotsika. Palinso 3 - wamkulu ndi unyamata.
Wamkulu:
- 1 - 6 mphindi 54 masekondi;
- 2 - 7 mphindi 32 masekondi;
- 3 - 8 mphindi 08 masekondi.
Achinyamata: 8.48; 9.28; 10.10 motsatana.
Njira yothamanga 2 km
Makochi ambiri amalangiza kutsatira malamulo awa:
- poyambira chizindikiro, ndikulimbikitsidwa kuti mupite patsogolo ndikuthamangira kwa masekondi pafupifupi 6;
- tikulimbikitsidwa kuthamanga pafupifupi mamitala onse otsala kukafika kumapeto mpaka bwino komanso mosasunthika kuti mukhale ndi dongosolo labwino la kupuma komanso kugwira ntchito kwamtima;
- m'kupita kwa mpikisanowu, muyenera kulumikiza zopumira ndi zotulutsa mpweya, sankhani kuzama koyenera kutengera kuthamanga kwake;
- Mamita 200-300 mzere usanathe, kufulumizitsa kuyenera kuchitidwa pamlingo wokwanira wa thupi (popeza kuchira kumachitika pambuyo pa mpikisano - izi ndi zachilendo).
Malamulo osavuta, koma othandiza kwambiri komanso odziwika adzakuthandizani kupanga njira zabwino zothamanga.
Ngati malingaliro onse awonedwa, thupi la wothamanga silingagwire ntchito kutha, koma khalani ndi chizolowezi choyenera chomwe chimathandiza kuchita bwino. Njira zina zonse zidayesedwa kwazaka zambiri ndipo zimabweretsa zotsatira zochepa.
Maphunziro olimba othamanga 2 km
Maphunziro a mphamvu ndi njira yabwino yopezera zotsatira zabwino. Amathandizira kukulitsa gawo linalake la chipiriro, mapangidwe olimbikitsira kwambiri komanso masewera amasewera.
Maphunziro akulu amphamvu ndi:
Konzekera.
Zimaphatikizapo mitundu ingapo yazinthu zothandizira kulimbitsa thupi ndikukonzekeretsa maphunziro olimba. Zochita zolimba zimagwiritsidwa ntchito m'malo kapena poyenda.
Pamalo:
- mutu kasinthasintha 3-4 zina 6-7 njira;
- torso imagwada kutsogolo ndi kumbuyo kwa njira 4-5;
- zozungulira kuzungulira kwa kayendedwe ka thupi;
- mphuno mbali zonse ziwiri za njira zingapo;
- kukweza manja mmwamba.
Kusuntha:
- kutsika phazi kumapazi;
- masitepe achangu kumbuyo;
- kuthamanga ndi kudumpha kapena zopinga zazing'ono.
Kuthamanga kwa aerobic.
Kuchita masewerawa kudzakuthandizani kuti muzipuma komanso kulimbitsa minofu yanu. Iyi ndi njira yabwino yophunzirira kupirira komanso kusamala.
Katundu wotere amayenera kutenga nthawi yochulukirapo yothamanga. mayendedwe amalimbikitsidwa kuti akhale osalala, osafulumira, mphamvu yokoka. Izi zimathandiza kuthetsa kuthekera kwa njala ya mpweya pa mpikisano.
Zolakwitsa pakuyendetsa kwa 2 km
Monga masewera aliwonse, othamanga amalakwitsa.
Zochitika zingapo wamba zitha kusiyanitsidwa apa:
- Fast ndi yokhalitsa chiyambi.
Kuthamangira koyenera pambuyo poyambira kuwonedwa kuti ndi nthawi yamasekondi 6-8 kuti othamanga afulumizitse. Komanso, tikulimbikitsidwa kuti mupeze liwiro lofananira lomwe othamanga apitiliza kuthamanga.
Mwa njira zolakwika, munthu amathamanga pamlingo wothamanga theka la mtunda kapena pang'ono pang'ono, zomwe zimabweretsa kuwononga ndalama mwachangu posungira ndikupumira mphamvu. Palibe mphamvu zokwanira kuti tifike kumapeto. Ndizovulazanso thupi, chifukwa mtima, minofu ndi mafupa zimagwira ntchito molimbika.
- Kuthamanga kwakukulu.
Akatswiri samalimbikitsa kuti muziyenda mwachangu (choyamba kufulumizitsa kenako ndikuyamba kuthamanga). Njira imeneyi imabweretsa zotsatira zoyipa zokha, ndikugwiritsa ntchito mphamvu zonse ndi nyonga. Kuthamanga kumalimbikitsidwa kuti ichitike m'njira yunifolomu, monga omwe ali ndi mbiri yapadziko lonse (chilolo chilichonse cha chizindikiro chawo sichidaposa masekondi 57).
- Kumaliza koyambirira.
Sitikulimbikitsidwa kuti tichite changu ndikufulumizitsa nthawi yayitali mzere womaliza usanathe. Kugwiritsa ntchito mphamvu ndi mphamvu sikokwanira kukwaniritsa izi. Kutalika koyenera kwamagawo ndi 200 kapena 300 mita.
Zolemba Padziko Lonse zikuyenda mamita 2000
Mamita 2000 amatengedwa ngati mtunda wapakatikati pamasewera. Sili mbali ya Olimpiki, koma nthawi zambiri imagwiritsidwa ntchito kutenthetsa othamanga.
Kuthamanga kumachitika panja kapena pabwalo lamkati (nthawi zambiri mapiko asanu a 400 mita). Pali zochepa chabe zolembedwa zapadziko lonse lapansi za akazi ndi abambo.
Mpaka pano, palibe m'modzi mwaomwe adatha kuwamenya:
- Nzika yaku Morocco ku 1999 pamipikisano mumzinda waku Berlin ku Berlin idagonjetsa 4: 44.79. Dzina lake ndi Hisham El-Guerruj. Kuthamanga kunachitika m'dzinja mumsewu;
- Nzika yaku Itiyopiya Kenenisa Bekele mu 2007 ku England adadutsa chizindikiro cha 4: 49.99 m'nyumba.
Osewera awa 2 adatchulidwa patebulo lachangu kwambiri pamtunda wa 2000 mita pakadali pano. Zizindikiro zawo zomwe adalandira zimakhala ngati chilimbikitso kwa omwe adzatenge nawo gawo m'mipikisano yosiyanasiyana.
Palinso wothamanga wamkazi wotchuka yemwe adawonetsa zotsatira zabwino - 5: 25.36. Uyu ndi Sonia O Sullivan waku Ireland. Kuchita uku kunkachitika panja mu 1994 ku England.
Mulingo uwu umaphatikizidwa m'maphunziro a sukulu. Malinga ndi kuwunika kambiri kwa ophunzira, kuthamanga mamita 2000 ndikovuta kwambiri. Tikulimbikitsidwa kugwiritsa ntchito kulimbitsa thupi tsiku ndi tsiku pano, popeza mtundawo siwufupi. M'mipikisano yayikulu, saigwiritsa ntchito.
