Kuyenda - momwe mungayese kuyenda?

Limbikitsani thupi lanu, likhale lolimba ndikupanga chiwerengero chabwino choyenda. Aliyense angathe kuchita nawo masewerawa. Pa ichi muyenera kudziwa malamulo ndi njira. Tidzayesa kupeza momwe tingayesere kuyenda moyenera, ndipo ndi mtundu wotani woyendetsa masewera oyambirira.

Masewera - kuyenda

Anthu ambiri omwe amakhala ndi moyo wathanzi amadziŵa kuti masewera akuyenda ndi otani. Iyi ndi imodzi mwa maseŵera a Olimpiki , mbali yomwe ilipo ndi kukhalapo kwothandizidwa nthawi zonse. Kuchokera pafupipafupi kupita ku njira zonsezi zimakhala ndi maulendo osiyana, kutalika kwa sitepe, komanso miyendo. Kuyendetsa masewera angathenso kutchedwa kukulitsa thanzi, chifukwa kumakhudza kwambiri ntchito za ziwalo zonse ndi machitidwe. Pokhala mukuchita masewera oterewa, mukhoza kuchepetsa thupi ndi kulimbitsa minofu .

Kodi pali kusiyana kotani pakati pa kuyendetsa ndi kuyenda?

Masewera othamanga kuchoka ndi osiyana ndi malamulo, njira ndi msinkhu wa kuyenda. Chofunikira chachikulu choyendetsa masewera ndicho kuyendetsa bwino ndi chidendene. Mwendo umodzi umakhudzidwa ndi pamwamba, ndipo chiwonetsero cha thupi chiri mu malo ofunika. Ochita masewera olimbitsa thupi amasiyanitsa kusiyana pakati pa kuthamanga ndi masewera awa:

1. Pamene akuthamanga, wothamanga pakati pa akhudza pansi akugwetsa miyendo imodzi kamodzi, ndipo pakuyenda kayendetsedwe kamene kamapangitsa mwendo umodzi.
2. Pamene akuthamanga, kuyamba kochepa kumaloledwa, komanso paulendo woyenda - wodzaza kwambiri.
3. Malamulo a kuyenda kwa maseŵera amakulolani kuti muyendetse phazi lanu molunjika pamene mukuyendetsa, ndipo pamene mutayikiritsa.
4. Kuthamanga nthawi zina mofulumira kuposa kuyenda, koma masewera otsiriza amakhala oposa kwambiri.
5. Mukamayendetsa phazi, mtolo wachisanu ndi chimodzi umachitika, zomwe zingawonongeke kwambiri. Kuyenda ndi kotetezeka.

Malamulo a masewera oyendayenda

Ndipotu, kuthamanga kwa masewera ndi kusinthasintha kwa masitepe, kochitidwa motere kuti wothamanga nthawi zonse amacheza ndi nthaka. Ndikofunika kutsatira malamulo awa:

1. Msolo wamtsogolo umayenera kuwongoledwa kwathunthu kuchokera kumayambiriro koyamba ndi nthaka isanayambe kuwonekera.
2. Njira yopita ndikuweruzidwa ndi oweruza patali. Kuphatikizapo woweruza wamkulu yemwe ayenera kukhala wochokera kwa anthu asanu ndi mmodzi kudza asanu ndi anayi.
3. Oweruza ali ndi ufulu wochenjeza othamanga pogwiritsa ntchito masamba a chikasu. Kumbali imodzi ndi mzere wosakanikirana, ndi winayo - zigawo ziwiri zogwirizana pa ngodya ya madigiri 150.
4. Woweruza sakuchenjeza kambirimbiri za kuphwanya malamulo a woyenda.
5. Pambuyo pa lamuloli ndikuphwanyidwa, woweruzayo ayenera kutumiza khadi lofiira kwa woweruza wamkulu. Othawa masewera angakhale osayenera ngati akuchokera kwa oweruza atatu oweruza ofiira ofiira anatumizidwa kwa woweruza wamkulu.
6. Woweruza wamkuluyo ali ndi ufulu wosayenerera wothamanga pamtunda womaliza, kapena mamita zana omaliza a mpikisano.
7. Kwa azimayi, mtunda uyenera kukhala makilomita 3.5 m'bwalo la masewera, 10 km m'bwalo la masewera ndi makilomita 20 pamsewu waukulu. Kwa amuna - makilomita 3,5 m'bwalo la masewera, 10, 20 pamsasa ndi makilomita 20, 50 pamsewu waukulu.
8. Ndi phazi lililonse la phazi, phazi lakumbuyo liyenera kugwirizana ndi nthaka mpaka phazi la phazi lomwe lili kumbuyo silikubwera pansi.
9. Mtolo wothandizira sayenera kugwada paondo.

Njira yolondola ya masewera akuyenda

Pali masewera a masewera oterewa monga kuyenda njira. Chofunika kwambiri ndi kuwerengera bwino thupi lofunikira. Kawirikawiri liwiro liyenera kukhala kuyambira makilomita 6 mpaka khumi pa ora. Njira ya masewera othamanga ili ndi malamulo ofunika kwambiri:

1. Manja ayenera kukhala atayendetsedwa pa mphambano pamakona osachepera madigiri makumi asanu ndi anayi. Amathandiza wothamanga kuyenda. Ngati manja ali pamalo abwino, izi zidzathandiza kwambiri kuyenda kwa woyendayenda.
2. Wothamanga kumbuyo ayenera kusungidwa ngakhale. Komabe, thupi liyenera kuyendetsedwa patsogolo. Chitsimikizo chachikulu cha kuyenda bwino ndiko kusungira kayendedwe ka mphamvu yokoka.
3. Pamene mukuyamba kuyenda pansi muyenera kugunda chachitsulo, ndiyeno chala. Zofunikira pakuyenda ndi kuyenda. Iyenera kukhala yosalala komanso ngakhale phazi.
4. Simungathe kupukuta miyendo yanu.
5. Ndikofunika kusuntha mwambo komanso kusaiwala za kupuma. Inhalation ndi kutulutsa mpweya ziyenera kukhala zakuya komanso zunifolomu.
6. Kuti mumange minofu yaikulu ya miyendo, mukhoza kutenga chikwama ndi katundu wamng'ono kumbuyo kwanu.

Nsapato zamasewera oyenda

Kuti makalasi azibweretsa ubwino wathanzi, nkofunika kusankha zisudzo zoyenera zamasewera kuyenda :

1. Mabotolo ayenera kukhala pamtunda mwako bwino, koma musakolole. Ngati nsapato ziri pamapazi awo akudumpha, ndiye chifukwa chake, mukhoza kuvulala.
2. Chitsulo chiyenera kukwera pang'ono.
3. Zopindulitsa - nsapato zokhala ndi mphira wambiri wa mphira.
4. Pamwamba pa masewera a masewera ayenera kupangidwa ndi zinthu zopuma. Nsalu kapena matope a nylon ndi njira yabwino kwambiri.
5. Mabotolo ayenera kusinthidwa kamodzi pa theka la chaka.

Kuyenda ndibwino kwa thupi

Asanasankhe masewerawa, ambiri amadziwa kuti kuyenda ndi kofunika bwanji. Ndi chithandizo chake mungathe:

• kuonetsetsa mavuto;
• cholesterol;
• kulimbikitsa mafupa;
• kuwonjezera kupanga insulini;
• kuwonjezera kuchuluka kwa minofu;
• bweretsa thupi mu tonus;
• kupewa matenda a mtima;
• kuchepetsa kulemera kwa thupi.

Kupita masewera - zotsutsana

Ngakhale kuti masewera olimbitsa thupi ndi othandiza, masewerawa ali ndi zosiyana. Musayende masewera:

• pa nthawi yochepa yophunzitsidwa;
• ndi kuvulala pamphumi pamapewa ndi manja;
• ngati mwakhama ndikuphatikizapo kuthamanga kwa masewera;
• ndi mapazi apansi;
• pa matenda oopsa;
• pambuyo pa opaleshoni pamimba pamimba;
• ndi mtima wolephera;
• ngati maukondewa ali ndi kachilomboka ndikuyenda ndi fever;
• ndi kuchepa kwa magazi;
• pamaso pa kusowa kovomerezeka;
• pa kusintha kosasintha kwa msana ndi ziwalo.

Kupita masewera - zolemba

Chiwerengero cha chilango cha ochita masewera othamanga chaika maseŵera atatu - dziko lonse la Olimpiki limodzi.

1. Mu August 2014, mchimwene wa ku France Joanne Dini Mu Zurich, adalemba anthu padziko lonse lapansi chifukwa cha maola 3 ndi 32 mphindi 33.
2. Zaka ziwiri m'mbuyomo, ku London, mbiri ya Olimpiki inakhazikitsidwa ndi Sergei Kirdyapkin. Zotsatira zake ndi maola 3 mphindi 35 mphindi 59.
3. Mbiri ya akazi padziko lonse inakhazikitsidwa mu 2007 ndi mtsikana wina wa ku Sweden dzina lake Monica Svensson. Nthawi yake ndi maola 4 mphindi 10 ndi masekondi 59.

Kuyenda - Olimpiki

Amasewera ochokera ku USSR, Australia, China ndi Poland adakwanitsa kupambana pa masewerawa. Mndandanda waukulu kwambiri wa makedomu a golide a Olympic ochokera kwa Robert Korzhenevsky. Anakhala wopambana pamtunda wamakilomita 50 ndi 20. Masewera otchuka a masewera akuyenda:

1. Gulu la Hartwig (GDR).
2. Andrey Perlov (USSR).
3. Nathan Dix (Australia).
4. Robert Korzhenevsky (Poland).

Pakati pa akazi kumeneko pali akatswiri a Olympic otsatirawa:

1. Elena Nikolaeva (Russia).
2. Olga Kaniskina (Russia).
3. Elena Lashmanova (Russia).