Ukugijima ngefomu engafanele kungaphazamisa amandla amaningi futhi kungaholela ekulimaleni. Ukwenza ngcono okuncane kufomu lakho lokusebenza kungakusiza ugijime ngokushesha futhi ungalimazi . Nazi ezinye zeziphambeko zefomu ezivame kakhulu zokusebenza kanye nendlela yokuzigwema.
I-Forming Mistake # 1: Isithende Sizama
Ukushaywa isithende lapho izinyawo zakho zifika phambi kwezinyopho zakho, ngakho isithende sakho sishaya phansi kuqala. Kulungile, ufuna ukuhamba phakathi kwezinyawo, noma ebhola ngezinyawo. Ukushaywa kwesithende, okuyinto evamile phakathi kwabagijimi, kungabangela ukulimala njengokubukeka kwe- shin nobuhlungu obuhlangene. Kuyindlela ephansi kakhulu yokugijima ngoba ungaphakathi kwe-braking ngesinyathelo ngasinye, ngakho uchitha amandla amaningi. Kunzima kakhulu ukususa unyawo lwakho uma kusemaceleni akho.
Nazi ezinye zezindlela ongasebenza ngazo ekubalekeni isithende esishaya futhi ube ngumdlali womncintiswano ophakathi nendawo:
- Qinisekisa ukuthi awuhambi phambili ngezinyawo zakho. Lokhu kubaluleke nakakhulu uma ugijima phansi , lapho abaningi abagijimi bejwayele ukudlula. Gxila ekufikeni komuntu oyedwa, ngezinyawo zakho ngqo ngaphansi komzimba wakho ngezinyathelo zonke. Ukuguqa kwengalo emfushane, ephansi kuyisihluthulelo sokugcina umfutho wakho omfishane futhi usondele emhlabathini. Zama ukugcina izinyathelo zakho zilula futhi zishesha, njengokungathi uhamba ngamalahle ashisayo.
- Iningi labantu lizohlala liphakathi nendawo lapho ligijima lingenamikhono. Ngakho-ke zama ukugijima ematheni, utshani noma i-turf ngaphandle kwezicathulo zesikhathi esifushane, ngakho umzimba wakho ungathola umthamo wayo wemvelo. Qala ngamasekhondi angu-30 ekuqaleni bese usebenza ngendlela yakho kuze kube yimizuzu noma ngaphezulu. Lokhu akusho ukuthi kufanele ugijime ungenazibopho ngaso sonke isikhathi, ngoba lokho kungabangela ukulimala. Kodwa ukugijima isikhathi esifushane endaweni ephephile, ephephile kukuvumela ukuba usebenzise ukuhamba phakathi kwezinyawo.
- Enye indlela enhle yokuqhuba ukuhamba ngezinyawo phakathi kokuhamba ngezinyawo ngukuthi uqhuba ukuqhuma okufana nokukhwabanisa, ukweqa, amadolo aphakeme, ukubuyela emuva, noma ukuhamba emaceleni. Uma wenza noma yikuphi kulawo ma-drill, akunakwenzeka ukuba uhlale ezithendeni zakho. Ngakho-ke, uma uzijwayela ngokwengeziwe, uma ujwayele ukujwayela ukufika endaweni engaphambili yonyawo lwakho, ngokumelene nesithende sakho. Ungenza ukugijima kwezigxobo njengengxenye ye-pre-run yakho efudumele-up noma usebenze ekusebenzeni kwakho. Isibonelo, ungangena ngezikhathi ezingu-30 zamadolo aphezulu noma emuva emuva zonke imizuzu engu-4-5 ngesikhathi sokugijima kwemaminithi angu-30.
I-Forming Mistake # 2: Umzimba Ophezulu Ongenayo
Uma uzama ukuthuthukisa ifomu lakho lokusebenza , kunzima ukuzama ukuhlala ukhululekile. Kodwa kubalulekile ukugcina amahlombe nezikhali zakho zikhululekile ngoba uma usukhuni, kungaholela entanyeni, ehlombe nasebuhlungu emuva emuva nangemva kokusebenza.
Nazi amathiphu ambalwa okuqinisekisa ukuthi umzimba wakho okhululekile ukhululekile futhi usebenzisa ifomu lomzimba eliphezulu eliphumelelayo:
- Gcina izingalo zakho ziboshwe ku-elbow ngecala elingama-90 degree.
- Gxuma izingalo zakho noma uphakamise amahlombe akho ezindlebeni zakho zonke amakhilomitha noma ngaphezulu, bese uzibuyisela esimweni esihle, sikhululekile.
- Gcina izandla zakho enkundleni engavamile, njengokungathi ubambe iqanda futhi ungafuni ukuliphula. Uma unayo emgqeni onzima, leyo nsipho izokhipha ingalo yakho futhi iholele ekuxhaseni emahlombe akho.
I-Forming Mistake # 3: I-Clowence ephansi
I-cadence yakho, noma ukubuyiswa komkhawulo, yiziphi izinyathelo ozithatha ngesikhathi seminithi yokusebenza. Kwabaningi abagijimi, i-cadence yabo ihlala efanayo nakwezinye izinyathelo ezihlukahlukene kanye nezinguquko zejubane ezifezwa ngokuguqula ubude babo obude.
Abagijimi abaphumelelayo banezinyathelo eziphezulu zokubuyisela - izinyathelo ezingaba ngu-180 ngomzuzu. Ukunciphisa i-cadence yakho, isikhathi esiningi lapho izinyawo zakho zichitha khona phansi, futhi amandla engeziwe adingekayo ukuze athuthukise unyawo lwakho phambili. I-cadence esheshayo ithuthukisa ukusebenza kahle, inciphisa ukucindezeleka emisipha, futhi iyanciphisa umthelela kumalungu akho. Ngakho uma uthuthukisa i-cadence yakho, ungaba umgijimi osebenza kahle, ogijima ngokushesha. Nazi ezinye izinto ongazisebenzisa:
- Yenza lokhu kubhalwa ukusiza ukuthuthukisa inzuzo yakho yokuqala: Qala ngokugijima ngezinga lakho le-5K ngamasekhondi angu-30 futhi ubala njalo unyawo lwakho lokunene luhlasela phansi. Bese ugijimela okwesikhashana ukuze uphinde uphinde ugijime imizuzwana engu-30 futhi, ngalesi sikhathi uzama ukwandisa isibalo sodwa. Phinda lokhu izikhathi eziningana, bese uzama ukwengeza esinye isinyathelo isikhathi ngasinye. Bona ukuthi ungasondelana kangakanani nendawo efanele yezinyathelo ezingu-180 ngomzuzu.
- Njengoba uzama ukwandisa izinga lakho lokubuyisela, gxila ekuthathe izinyathelo ezisheshayo, ezilula. Khetha izinyawo zakho phezulu ngokushesha lapho ziwa phansi, njengokungathi uhamba ngamalahle ashisayo. Izinyawo zakho kufanele zifike ngaphansi kwezintambo zakho, hhayi phambi kwakho.
- Ukuzikhandla ekusebenzeni imishini (okusiza futhi ugweme isithende) kuyindlela enhle yokusebenza esenzweni sakho sokubuyisela ngoba kukuphoqa ukuba usheshe ngezinyawo zakho. Hlanganisa amadolo aphakeme, izinyathelo ezinhlangothini, ukukhahlela kwamathambo kanye nezinye izigxobo ezisebenza ngokufudumala ngezikhathi ezimbalwa ngesonto.
I-Forming Mistake # 4: Isandla Esingafaneleki Sokuhamba
Abanye abagijimi bathululela izingalo zabo esifubeni, okuchitha amandla amaningi futhi kungabangela ukuba uzingele ngaphezulu (okungaholela ekubuyeni, ehlombe, nasezintweni). Nakhu indlela yokuguqula kahle izingalo zakho ukuze ugweme ukulimala futhi wenze kahle ngangokunokwenzeka:
- Gcina izingalo zakho eceleni kwakho, kufana nomunye nomunye, futhi ugobile nge-angle-degree engama-90 yindlela ephumelela kakhulu yokubamba. Izindwangu zakho kufanele zisondele eceleni kwakho, hhayi ukunamathela ngqo (akukho amaphiko ezinkukhu!).
- Uma izingalo zakho zidlulela esifubeni sakho, cishe usuke udonsa, okusho ukuthi awuphefumuli kahle. Cabanga ngomugqa oqondile ohlukanisa umzimba wakho ngesigamu - izandla zakho akufanele ziwele.
- Uma uzizwa ugoqa, phonsa isifuba sakho. Gxuma izingalo zakho bese uzilungisa endaweni engama-90 degree degree eceleni kwakho.
- Kumele ujikeleze izingalo zakho ehlombe (hhayi ku-elbow), ngakho-ke ziyazulazula emuva, njenge-pendulum.
Futhi ubone: