Kungenzeka ukuthi akuyona yonke intandokazi yomgijimi oyithandayo, kodwa intaba egijima inezinzuzo eziningi zabagijimi. Futhi ukuphindaphinda kwezintaba kuyindlela enhle kakhulu yabagijimi ukwakha amandla, ukuthuthukisa ijubane labo, nokwakha amandla abo engqondo nokuzethemba entabeni egijima.
Nakuba amagquma afika kuzo zonke izilinganiso nezilinganiso ezihlukahlukene, ukucabanga okuyisisekelo ngokuphindaphindiwe kwe-hill ngokuvamile kuvamile.
Ugijima up hill fast bese ululame ngokugijima noma ukuhamba phansi.
Indlela Yokuqalisa Ukuphinda Kwezintaba
- Ungaqali ukuqeqeshwa kwezintaba uze ube namaviki ayisithupha kuya kweziyisishiyagalombili wokusebenza kwesisekelo. Kumele usebenze okungenani izinsuku ezintathu ngesonto futhi ulinganise cishe ngamamayela angu-15 ngesonto.
- Bheka intaba ephakathi kwamamitha angu-100 kuya kwangu-200 ubude. Ufuna ukuzithoba kube okwanele ukukuhlola, kodwa hhayi okunzima kangangokuthi ngeke ukwazi ukugcina ifomu lakho elihle lokugijima.
- Ngaphambi kokuba uqalise, qiniseka ukuthi ushisa . Zama ukuyilungisa ukuze uthole cishe imizuzu engu-10-15 yokugijima kancane ngaphambi kokuba ufike phansi kwegquma.
- Ungaqapheli izinyawo zakho. Kodwa futhi awufuni ukubheka phezulu phezulu kwegquma, ikakhulukazi uma lide elide noma elincane. Gxila emhlabathini ngamamitha angaba ngu-10 kuya kwangu-20 ngaphambi kwakho. Lokhu kuzokusiza ukuba uhlale ugxile engqondweni egqumeni.
- Qala ukugijima ku-hill ku-5K ijubane lakho lomzila. Uzozama ukuzishaya kanzima phezulu entabeni, kodwa ungavumeli ifomu lakho lihlukane ngokuphelele. Zama ukugcina umzamo oqhubekayo uphahla.
- Izingalo zakho kufanele zibe nge-degree-degree engama-90 futhi kufanele ziqhube phambili futhi zibuyele emuva (zijikeleza ehlombe), hhayi eceleni.
- Umhlane wakho kufanele uqondise futhi ulungise. Ungathembeka kakhulu ezinkalweni, kodwa qiniseka ukuthi awusizingeli.
- Gxila ekugxileni izingalo zakho eziphansi futhi ezimfushane. Izingalo zakho zizokusiza amandla akho phezulu. Ngokugcina ingalo yakho ibheke phansi futhi isheshe, imilenze yakho iyohlala ephansi emhlabathini - okuholela ekuncinteni okufushane, okusheshayo.
- Uma ufinyelela phezulu kwegquma lakho, ukuphefumula kwakho kufanele kusebenze futhi imilenze yakho kufanele izwele. Phenduka uphinde ululame ngokugijima kalula noma uhambe phansi entabeni.
- Inombolo yakho yokuphinda incike ekuhlangeneni kwakho nokuzivocavoca. Abagijimi bokuqala kufanele baqale ngokuphindaphindiwe kuka-2-3, bezezela ukuphindaphinda okunye ngesonto ngalinye emasontweni amathathu kuya kwamane alandelayo. Abagijimi abaphambili bangaqala ngokuphinda okuyisithupha bese wengeza enye ngesonto ngalinye, ngokuphindaphinda kokuyishumi.
- Uma wenza ukuqeqeshwa kwezintaba, ungenzi intaba uphinda izikhathi eziningi ngesonto. Zama ukuxuba izintaba ozizamayo - ezinye ezincane nezindebe, nezinye izinto ezinde ezincane.
Iseluleko esengeziwe se-Hill Running: Uhlala endaweni ephansi kakhulu? Usengakwazi ukuthola ukusebenza kwe-hill? Phuma le mibono yezintaba ezisebenzayo ezinye izindlela.
Futhi ubone: