Njira yothetsera maulendo osiyanasiyana

Kuthamanga ndi masewera wamba. Kotero, anthu ambiri sangathe kulingalira mmawa wawo popanda kuthamanga. Ulendo uliwonse wa masewera uli ndi maonekedwe omwe ndi ofunika kuwunika. Njira yothandizira imatanthawuzira kukhazikitsidwa kwa ntchito zolondola ndi zochepa zochepa zakuthupi ndi zotsatira zazikulu.

Njira yolondola yogwiritsira ntchito

Kuti muthamangitse kuthamanga kunali kosavuta komanso kofunika, ndikofunika kudziwa ndi kulingalira mfundo zonse zamakono. Ngati munthu wasankha kutenga nawo mbali m'mitundu, ndiye popanda izi, kuti akwaniritse zotsatirazo ndipo sakugwira ntchito. Kuthamanga bwino kumaganizira malo a thupi, miyendo ndi manja, komanso kupuma kumafunikira, chifukwa zotsatira zake zimadalira. Mtundu uliwonse wa mtundu uli ndi zovuta zake.

Njira yothamanga ya Marathon

Mtundu wovuta kwambiri wothamanga, umene sufuna kukonzekera kokha, komanso mawonetsedwe a khalidwe. Chofunikira kwambiri ndi njira yoyenera yogwiritsira ntchito, yomwe makamaka ndiyoyake.

1. Ndikofunikira chuma ndi malingaliro, kotero kuthamanga kuyenera kudzipezera wokwanira kuyanjana kwa kutalika ndi kuchuluka kwa masitepe.
2. Msola uyenera kukhala wokhazikika kutsogolo pansi, ndiyeno, kuyima kwathunthu kumapangidwa. Panthawi ya kukanidwa, mwendo wodumphira uyenera kuwongoledwa, ndipo chiuno cha mchiuno chiyenera kupita patsogolo.
3. Njira yakupuma pamene ikuyenda ikuyenera kuyanjanitsidwa ndi msinkhu, kuti asasoche. Onetsetsani kuti inhalation ndi kutulutsa mpweya ziyenera kuperekedwa kudzera pakamwa, ndipo muyenera kupuma mimba osati chifuwa.
4. Gwiritsani mutu wanu molunjika nthawi zonse, mapewa akufalikira, thupi limapindika pang'ono. Manja ayenera kumasuka ndi kugwira ntchito mwachidule, popanda kuchuluka kwa matalikidwe. Mphepete mwa kupindika kwa manja kumadalira pafupipafupi pa sitepe.

Njira zoyendetsera mtunda wautali

Pofuna kugonjetsa mtunda wautali, nkofunika kuganizira zinthu zomwe zimapangitsa kuti miyendo ikhale yoyenera, kuyenda kwa manja ndi kupuma. Pali malingaliro ena a momwe mungathamangire kutalika:

1. Choyamba, mbali yakunja ya phazi iyenera kugwira pansi, ndipo kenako phazi lonse lidakulungidwa. Simungathe kuika phazi lanu chidendene. Panthawi yovuta, mwendo wodumpha uyenera kukhala wolunjika. Pamodzi ndi izi, mwendo wa mwendo wothamanga ukupita patsogolo, ndipo malingaliro ake ali pafupifupi 50 °.
2. Njira yogwiritsira ntchito nthawi yaitali imasonyeza ntchito yogwira manja, imene iyenera kuikidwa pamwamba. Dzanja likasunthira mmbuyo kumapeto, mbaliyo iyenera kukhala yowongoka kutsogolo. Pamene dzanja likupita patsogolo, burashi limayenderera mkati, ndikuyenderera pakati pa thupi.
3. Chiyero cha kupuma chiyenera kugwirizana ndi kuchuluka kwa masitepe. Ndikofunika kupuma mobwerezabwereza, kuti thupi likhale ndi oxygen. Ndikoyenera kugwiritsa ntchito njira yophatikizapo yopuma, kumene mimba imapambana pa thoracic.
4. Njira yogwiritsira ntchito imasonyeza kuti thupi limakhala lopanda mawonekedwe. Chifukwa cha ichi, mapeto amagwira bwino kwambiri.

Njira yothetsera maulendo apakati

Kuti tipeze zotsatira zabwino pakuyenda popanda kudziwa njira yoyenera, sizingatheke ndipo ili ndi malamulo angapo:

1. Muyenera kuyamba ndi masitepe aakulu, ndipo patatha pafupifupi mamita 70 mukhoza kuyenda mofulumira komanso mwangwiro, womwe udzakhala waukulu. Kwa mlingo 300 ml kuti mutsirizitse m'pofunika kufulumizitsa, osayiwala kuyendetsa thupi patsogolo.
2. Anthu ambiri amafunitsitsa momwe angagwiritsire ntchito bwino kuti asakhumudwitse, kotero kuti kupuma kumayenera kusinthidwa kufulumira kwa kuyenda kwa miyendo ndikuchitidwa ndi pakamwa.
3. Kuthamanga, nkofunikira kuyendetsa mwendo wodumpha pamodzi ndi chiuno cha nthambi ya mahogany. Ndikofunika kuti muthe mwendo wa tibia.
4. Mbali yam'mwamba ya thupi ikhale yoyenera, mikono iyenera kukhala yamphamvu, ndipo phazi liyenera kuikidwa pansi mofulumira komanso mofatsa.

Njira zothetsera maulendo aifupi

Pofuna kuthana ndi mtunda mufupikitsa ndikuwonetsa zotsatira zabwino, nkofunika kudziwa zomwe zimagwiritsidwa ntchito. Pali malingaliro angapo a momwe mungagwiritsire ntchito sprint molondola:

1. Njira yoyamba pambuyo pa kuyamba kwa kufulumizitsa kuyenera kuchitidwa ndi miyendo yowongoka bwino pamene ikukankhira kutali ndi njirayo. Sikofunikira kukweza mapazi nthawi yomweyo. Pang'onopang'ono kuwonjezera pafupipafupi ndi kutalika kwa masitepe.
2. Njira ya sprinting imasonyeza kuti kuyambira kofulumira kumathera pamene sitepeyo imakhala yosatha. Akatswiri amalimbikitsa kuti akwaniritse zotsatira zake, kotero kuti kutalika kwa sitepeyo kunali 30-40 cm kuposa kutalika kwa thupi.
3. Pamene akuthamanga, phazi liyenera kuganizira mbali yakutsogolo, ndipo chidendene chimangogwira njirayo. Pofuna kupewa kuthamanga mofulumira pa nthawi yotembenukira, yikani mapazi anu m'njira yoyenera ndikuyendetsa thupi pang'ono pamenepo.

Njira yothetsera mtundu

Ndipotu, zofunikira pazochitikazi ndizofanana ndizofuna kupuma, kupatulapo kudutsa baton. Amagwira nawo mpikisano wothamanga anayi omwe ali pamtunda wosiyana wina ndi mzake. Njira zazikulu zoyendetsera izi ndi izi:

1. Wophunzira amene ayamba mpikisanowu ali pamalo otsika. Amagwira baton m'dzanja lake lamanja. Adzayenera kuthana ndi mpikisano, choncho pambuyo poyambira izo zikulimbikitsidwa kumamatira kumbali yakumanzere.
2. Wothamanga wachiwiri ali pamalo othamanga kwambiri ndipo pamene wothamanga woyamba akuthamanga pafupi mamita 20, akhoza kuyamba kuthamanga. Kuti mutenge mawindo, muyenera kutengera dzanja lanu lamanzere ndi chikwangwani chanu.
3. Pambuyo pake, baton amapita ku gawo lachitatu ndi lachinayi lomwe likuyenera kumaliza kumapeto kwake.

Njira yothetsera kuthamanga

Poyerekeza ndi njira zina zolepheretsa zovuta zimakhala zovuta m'mawu, chifukwa ndikofunika kuthamanga bwino komanso kuthana ndi zopinga. Njira yofulumira imakhala ndi magawo anayi:

1. Yambani ndi kufulumizitsa. Pambuyo pa chizindikiro cha phokoso, wothamanga ayenera kukhala ndi liwiro lalikulu pa 13-45 m. Choyamba pachithunzi cha 4-5 thupi liyenera kuwongola.
2. Chotsalira choyamba. Chiyero cha mtundu wonse chimadalira khalidwe logonjetsa zopingazo. Kuti muchite izi, muyenera kusuntha phazi lopunthwa kupyolera muzitsulo, osati kudumpha, monga momwe anthu ambiri amaganizira. Ndichifukwa chake kutambasula ndikofunikira kwa wothamanga. Njira yothetsera kuthamanga imatchula magawo atatu a kuthana ndi choletsedwa. Choyamba, mwendo wa maluwa umakwera ndi kuwongolera, kotero kuti ntchafu ikhale yofanana ndi nthaka. Ndikofunika kuti chotchinga chikhalebe pafupi ndi mamita 2 mpaka chakale. Kusintha kumeneku kumachitika chifukwa cholepheretsa mwendo wolowa ndikuwutumiza pamtanda. Panthawi imeneyi, phazi la mwendo likuwonekera pansi. Kusonkhanitsa kumapangidwa ndi chala chakuthwa ndi chidendene china chidendene. Kuti musataye mwamsanga, sungani nkhaniyo patsogolo.
3. Kugonjetsa zovuta zina zomwe zimadutsa ndi dongosolo lomwelo, ngakhale ngati chotchinga chagwa. Kutsirizitsa sikusiyana ndi sprinting.

Kusuta Zamakono

Mtunda wa ntchitoyi ndi waufupi, kotero kuyambira pachiyambi, kugwirizana bwino kwa manja ndi mapazi kudzakhala kofunika kwambiri. Gwiritsani ntchito mfundo zothandiza momwe mungagwiritsire ntchito mpikisanowu :

1. Pogonjetsa mtunda, ndizosatheka kuwongolera thupi lonse ndipo thupi liyenera kumangogwedezeka nthawi zonse.
2. Manja ayenera kusuntha kufanana ndi thupi, koma saloledwa kuwatambasula.
3. Pambuyo pa msinkhu wopitirira 5-7 mamita, muyenera kuchepetsa kupititsa patsogolo kuti muthe ndikutembenuka.
4. Braking iyenera kukhala yayikulu ndikusintha ndi kuchepa kochepa.