Kodi mukufuna kuthamanga? Mukapita patsamba lino, ndiye zili choncho. Kuthamanga kwapakatikati ndimasewera othamanga kwambiri. Iyi ndi ntchito yosangalatsa yomwe imabweretsa mphamvu, chiyembekezo komanso kuchita bwino kwa munthu. Ndiyenera kunena kuti uwu ndiulendo wautali komanso wosangalatsa.
Koma nthawi yomweyo, ndi yaminga komanso yolimba, yobisa zodabwitsa zambiri. Maphunzirowa amafunika khama komanso khama kuchokera kwa wothamanga. Panjira iyi, pakhoza kukhala kuvulala ndi zolephera zosiyanasiyana. Koma amene ali wolimba mwamakhalidwe komanso wolimba mtima amapitilira izi ndikukwaniritsa cholinga.
Ngati pamasewera pali chikhumbo chachikulu komanso chosakhutira chomenya, ndiye kuti kupambana kudzabwera. Monga kwina kulikonse pophunzitsa, chilichonse chimayamba ndi malingaliro. Kwa oyamba kumene, sizimapweteka kuphunzira zoyambira zamasewera.
Pafupi mtunda wapakatikati
Othamanga apakatikati amawerengedwa kuti ndi opirira kwambiri komanso osasunthika, popeza 800, 1000, 1500 m amawerengedwa kuti ndi ovuta kwambiri komanso ovuta. Mapiri oterewa adzagonjetsedwa ndi othamanga omwe ali ndi chitsulo chapadera kwambiri, chifukwa gawo lonse lomwe mukuthamanga, muyenera kukhala othamanga, pomwe liwiro limafika pachimake.
Kutali
Mtunda wapakati pamasewera othamanga umaphatikizapo machitidwe monga kuthamanga 800 m, 1000 m, 1500 m, 2000 m, 3000 m ndi 3000 m ndi zopinga. M'mayiko ena, maulendo oterewa amaphatikizapo 1 mile kuthamanga.
Ndiyenera kunena kuti pafupifupi 3000 m pali mikangano yosasinthika pakati pa akatswiri, ambiri omwe amawona kuti ndi yayitali. Pulogalamu ya Olimpiki imaphatikizanso mipikisano ya 800 ndi 1500 m.
Nchiyani chimapangitsa othamanga kuti apeze zotsatira zabwino? Chilimbikitso. Ndi wokalamba ngati umunthu. Zochita zamasewera zakhala zikuchitika kuyambira Olimpiki oyamba. Koma panali mkatikati mwa zaka za zana la 20 pomwe adayamba kusunga malembedwe olondola azamalemba.
Mpikisano umachitika mosiyanasiyana:
- zipinda zotsekedwa;
- panja.
Chifukwa chake, zizindikilo ziyenera kusiyanitsidwa. Kusiyana kwa iwo kumaonekera, ngakhale kumasiyanasiyana ndi masekondi ndi tizigawo ting'onoting'ono.
Zolemba Padziko Lonse
Mawonekedwe owoneka bwino kwambiri ndi mpikisano wamamita 800. Kwa pafupifupi mphindi, bwaloli limasangalatsidwa, limanjenjemera, ndipo lasangalalanso ndi kulimbana kwa othamanga patali pano. Malinga ndi kuwerengera kwa zomwe zidachitika, wolemba mbiri woyamba padziko lonse anali wothamanga waku America Ted Meredith, yemwe adamuyika mu 1912 ku London Olimpiki.
M'mbiri yamakono, mfumu yamtunda uwu ndi wothamanga waku Kenya David Rudisha, yemwe adalemba katatu pamamita 800. Nthawi yake yabwino idayima pa 1.40.91 m.
Kwa akazi, wolemba mbiri kuyambira 1983 ndi Yarmila Kratokhvilova - 1.53.28 m. Yuri Borzakovsky amadziwika kuti ndiosunga mtundu wanyumba - 1.42.47 m (2001).
Njira zothamanga kwapakatikati
Ngakhale kuthamanga konse kukuwoneka ngati kosavuta, chisamaliro chapadera chiyenera kulipidwa pavutoli. Zolakwitsa pakugwiritsa ntchito njira nthawi zambiri zimabweretsa othamanga ambiri kuvulala ndi matenda am'mitsempha ya mafupa. Kuthana ndi mtunda wotere kumafuna khama lalikulu. Njira imeneyi imathandizira kwambiri kuti zinthu zikuyendere bwino.
Ndipo luso langwiro limafunikira kulimbitsa mwendo, kulimba modabwitsa komanso kuyang'ana kwa kutalika konse kothamanga. Kuphunzira luso loyenda bwino kumatha kutenga ngakhale zaka zambiri mpaka munthu atafika pabwino lake.
Njira zamakono zoterezi zimadziwika ndi zinthu. Zinthu izi zikusiyanitsidwa:
- kuyamba;
- kuyambira mathamangitsidwe gawo;
- kuthamanga pakati pa mtunda;
- kumaliza.
Yambani ikuchitika kuchokera pamalo apamwamba, ndikubweza mwendo kumbuyo. Thupi limapendekera patsogolo. Manja akuyeneranso kutenga poyambira. Liwiro loyambira liyenera kukhala pafupi kwambiri.
Udindo wotsatira pamakina opangira mpikisano umadalira izi. Pochita izi, amapanga mpata kuchokera kwa ophunzira ena onse, kuti apange malo abwino. Pafupifupi, pambuyo pa zana loyamba mita, kusintha kupita ku liwiro lakutali.
Manja amayenda motsatira thupi ndipo sanabalalikire mbali, thupi limapendekera pang'ono kutsogolo, kutalika kwake kumakhala kochepa. Kutalika kwamitengo kumatsimikiziridwa ndi wothamanga yekha, kutengera kulingalira, koma osati chifukwa cha luso. Thupi lakumtunda liyenera kukhala lotakasuka momwe mungathere kuti musagwiritse ntchito mphamvu zowonjezera. Ndizovuta kuti oyamba kumene achite izi, koma zimadza pambuyo pake ndi chidziwitso.
Mtunda umatha kumaliza... Ochita masewerawa amasankha okha nthawi yomwe amaliza kumaliza. Mu 100 kapena 200 mita yapitayi, kupendekeka kwa thupi kumakulirakulira, kupuma komanso kupuma kumakhala kofala. Pamapeto pake, liwiro la wothamangayo limakhala kuthamanga.
Makhalidwe othamanga mopindika
Kuthamanga kwa ngodya kumachepetsedwa pamene malamulo osavuta a sayansi amayamba. M'nyengo yozizira komanso m'nyumba m'nyumba zazifupi, liwiro limatsika kwambiri.
M'mabwalo, kutalika kwake kumakhala kofupikirapo komanso kumawononga ndalama zambiri, zomwe zimagwiritsidwa ntchito kupendekera thupi njanjiyo ikamakhotera kumanzere. Ikani phazi mwamphamvu pakupindika kuti mukhale ndi vekitala yoyenera.
Maphunziro a "average"
Nayi njira yophunzitsira ya kutalika kwa mtunda ndipo ndiyabwino kwa oyamba kumene. Makina amunthu aliyense amamangidwa chifukwa chamasewera ambiri otulutsa. Kuphatikiza apo, njira zophunzitsira za 800 m ndizosiyana ndi zomwe zimafunikira mita 1500.
Mapulogalamu ophunzitsira agawika magawo kapena magawo:
- pachaka;
- Miyezi 3;
- theka-pachaka.
Pulogalamuyi imagawidwa m'magawo 4 ophunzitsira ndi ma microcycle
Gawo loyamba 1 kukonzekera
Gawoli likukonzekera maziko ofunikira a maphunziro a othamanga. Apa ntchito zowonjezeretsa kulimbitsa thupi zimakhazikika. Gawo 1 limagwira gawo lofunikira pakukonzekera konse. Ngati wothamanga wapuma nthawi yayitali kapena munthu atangoyamba kumene kuchita masewera olimbitsa thupi, choyambirira, chiopsezo chazowonjezera chiyenera kuthetsedwa.
Monga zimakhalira nthawi zonse, chilakolako chimapambana, koma thupi silinakonzekere. Chifukwa cha kuyamba mwadzidzidzi ndi chidwi chachangu komanso chosasinthika, kuvulala koopsa kumatha kuchitika. Kutalika kwa gawoli kumadalira kuchuluka kwa mpikisano munthawi yonseyi ndipo nthawi zambiri kumakhala milungu 5 mpaka 9.
Mchigawo choyambachi, kufulumizitsa kwakuthwa ndi kuthamanga kwambiri kwa mtima sikuphatikizidwa. Zokonda zimaperekedwa pamiyendo yochedwa komanso masewera olimbitsa thupi kuti muwonjezere mphamvu yamiyendo Magawo kapena mayendedwe amagawidwanso m'magawo ang'onoang'ono.
Pafupifupi dongosolo la sabata la gawo 1 la microcycle yoyamba
Lolemba: Kutentha gawo 15 min
- Mtanda 5-7 km
- Zochita zachitukuko
Lachiwiri: Masewera amasewera (mpira, volleyball, basketball)
- Kudumpha kwamiyendo iwiri ndi mwendo umodzi
- Zolimbitsa thupi zolimbitsa minofu ya kumbuyo, pamimba ndi miyendo.
Lachitatu: Kutentha gawo 15 min
- Kuthamanga 2000-3000 m
- Kufulumira kwa kuwala kwa mamita 100 ndi kuwonjezeka pang'ono kwa kugunda kwa mtima
Lachinayi: Kutentha gawo 15 min
- Mtanda 5-7 km
- Zochita zachitukuko
Lachisanu: Kutentha gawo 15 min
- Zochita zapadera zothamanga
- Zolimbitsa thupi zolimbitsa minofu ya miyendo ndi kumbuyo
Loweruka: Dutsani makilomita 10-11, pumulani makilomita 2-3 kwa mphindi 1-2 ndikusintha njira yokhazikika
Lamlungu: Kusangalala: dziwe losambira, kuyenda.
Pafupifupi dongosolo la sabata limodzi la gawo 1 la microcycle yachiwiri
Lolemba: Kutentha gawo 15 min
- Mtanda 5-7 km
- Zochita zachitukuko
Lachiwiri: Masewera amasewera (mpira, volleyball, basketball)
- Kudumpha kwamiyendo iwiri ndi mwendo umodzi
- Zochita zolimbitsa thupi ndi zopinga
- Zolimbitsa thupi zolimbitsa minofu ya kumbuyo, pamimba ndi miyendo
Lachitatu: Kutentha gawo 15 min
- 3-4 km-kuzungulira
- Kufulumira kwa kuwala kwa 200 m 9-10 nthawi ndi kuwonjezeka pang'ono kwa kugunda kwa mtima
- Mphamvu zolimbitsa thupi zaminyewa yamiyendo
Lachinayi: Kutentha gawo 15 min
- Mtanda wa 7-8 km
- Zochita zapadera zothamanga
- Zochita zachitukuko
Lachisanu: Kutentha gawo 15 min
- 3-4 km-kuzungulira
- Mathamangitsidwe 200-300 m
- Zochita zolumpha zamphamvu zamiyendo yamiyendo
Loweruka: Mtanda 10-11 km
- Zochita zambiri
Lamlungu: Yopuma: dziwe losambira, kukwera mapiri
Gawo lachiwiri kukonzekera
Gawo 2 likufuna kuwonjezera kuchuluka kwa maphunziro. Kuyambira pano, ndikofunikira kusunga zolemba zamakalata ophunzitsira, pomwe zisonyezo zonse za gawo lililonse la maphunziro zidzajambulidwa. Gawo ili la pulogalamuyi limaphatikizanso kuthamanga kothamanga pamtima.
Pafupifupi dongosolo la sabata yamagawo 2
Lolemba: Kutentha gawo 15 min
- Yoloka 7-9 km
- Mathamangitsidwe 100 mamita 10-12 zina
- Zochita zachitukuko
Lachiwiri: Kuthamanga mu chipale chofewa
- Ngati kulibe chipale chofewa, ndiye kuti mwapalasa njinga mwachangu
- Mphamvu zolimbitsa thupi ndi miyendo
Lachitatu: Kutentha gawo 15 min
- Kuthamangira kukwera pamalo okwera mpaka 10-15 gr.
- Zochita zachitukuko
Lachinayi: Kutenthetsa 15-20 min
- Kuthamanga kwa 4-5 km
- Mathamangitsidwe 50 m 10-11 nthawi
- Zochita zolumpha
Lachisanu: Mtanda 10-12 km
- Zochita zachitukuko
Loweruka: Kutentha gawo 15 min
- Zochita zapadera zothamanga
- Zochita zolimbitsa
- Zochita zolimbitsa thupi
Lamlungu: Zosangalatsa
Gawo lachitatu 3 kwambiri
Kuzungulira uku kumadziwika ndikulimbikira kwambiri pakuphunzitsa ndikuwonjezeka kwazinthu zofunikira zolimbitsa thupi. Pambuyo pa magawo awiri oyamba okonzekera, thupi la wothamanga liyenera kukhala lokonzekera kale.
Ngati wothamangayo ali wokonzeka kugwira ntchito ndipo akumva bwino, ndiye kuti mutha kupita patsogolo mosamala mpaka titanic. Apa akutsindika pakuphunzitsidwa kwakanthawi ndi fartlek. Nthawi yomweyo, thanzi labwino la minofu ya mwendo limasungidwa.
Pafupifupi dongosolo la maphunziro mlungu uliwonse la gawo 3
Lolemba: Kutentha gawo 15 min
- Kuthamanga kosavuta 2000-3000 m
- Mndandanda wazigawo zothamanga kwambiri 100 m maulendo 15
- 500 m kasanu
- Mphamvu zolimbitsa minofu yam'mbuyo ndi abs
Lachiwiri: Kutentha gawo 15 min
- Mtanda 11-12 km
- Zochita zolumpha
Lachitatu: Kutentha gawo 15 min
- Thamangani phiri lokwera pamwamba paphiri
- Mphamvu zolimbitsa thupi zamiyendo ndi mikono
Lachinayi: Kutentha gawo 15 min
- Zochita zolimbitsa
- Mndandanda wamagawo othamanga kwambiri a 50 m 20-25 times
- Mndandanda wazigawo zothamanga kwambiri 200 m 10-12 nthawi
Lachisanu: Mtanda wa 14-15 km
- Kuchita masewera olimbitsa thupi kumbuyo ndi abs
Loweruka: Kutentha gawo 15 min
- Kuthamanga kosavuta 2-3 km
- Kutalikirana kwapakati pa 300 m mukamathamanga
- Pafupifupi nthawi 5-7
- Magawo angapo othamanga "masitepe" 200-400-600-800-600-400-200 m.
Lamlungu: Zosangalatsa
Phazi 4 kupikisana
M'magawo atatu apitawa, zotsatira zabwino kwambiri zidakwaniritsidwa. Wothamanga ayenera kukhala bwino kwambiri koyambirira kwa gawo lotsatira. Sikulimbikitsidwa kuti muwonjezere katundu munyengoyi.
Kukula kwamphamvu kwamaphunziro kumakhalabe kosasintha ndipo sikusintha. Khama lonse liyenera kugwiritsidwa ntchito posunga zisonyezo zomwe zakwaniritsidwa kale, komanso pakupeza mphamvu zampikisano.
Pafupifupi dongosolo la maphunziro mlungu uliwonse la 4
Lolemba: Kutentha gawo 15 min
- Kuthamanga kosavuta 3-4 km
- Magulu othamanga kwambiri 100 m nthawi 10
- Kuyambira mathamangitsidwe 50 m nthawi 10
- Zochita zapadera zothamanga
Lachiwiri: Kutentha gawo 15 min
- Yendetsani kumtunda pamtunda wa madigiri 10-15
- 300 m nthawi 10-11
- Zochita zachitukuko
Lachitatu: Kutentha gawo 15 min
- Kuthamanga kosavuta 2-3 km
- 400 m 10-11 nthawi
- Kuchita masewera olimbitsa thupi kumbuyo ndi abs
Lachinayi: Mtanda 10-12 km
- Zochita zolumpha
- Zochita zolimbitsa
Lachisanu: Kutentha gawo 15 min
- Kuthamanga mwachangu kwa ma 400 m, kuthamanga 100 m pakati kupuma, 4000-5000 m yokha
- Magawo othamanga kwambiri 200 m 8-10 nthawi
Loweruka: Kutentha gawo 15 min
- Zochita zapadera zothamanga
- Kuchita masewera olimbitsa thupi kumbuyo ndi abs
- Mphamvu zolimbitsa thupi zamiyendo ndi mikono
- Zochita zolumpha
Lamlungu: Zosangalatsa
Pulogalamuyi imagwira ntchito bwino kwa othamanga oyamba. Ndondomeko zamaphunziro zimatha kusintha, mutha kusankha nokha. Kutengera momwe thupi lanu limamvera, onani zosankha zosiyanasiyana /
Chitani masewera olimbitsa thupi malinga ndi thanzi lanu. Thupi lidzakuwuzani komwe mukufunika kusintha. Kupuma ndi kuchira pantchito yabwino sikuyenera kuiwalika. Ngati simusamala izi, mutha kudziyendetsa pakona. Ndikofunikanso kuti muziyang'aniridwa ndi dokotala kwanuko kapena wamasewera.
