Thuthukisa izinzuzo ze-Hill Running
Izinzuzo zezintaba ezigijima zikhulu kakhulu. Uzothuthukisa amandla omzimba wakho omlenze, ukwakha ukuqina, ukwandise ukuqina kwengqondo, futhi uhlanganyele umlenze wakho, ingalo, nemisipha yomzimba ngezindlela ezahlukene. Amagquma agijimayo angase abe yinto enhle kakhulu yokugijimela abagijimi abafuna ukuzwakalisa isimiso sabo.
Kungakhathaliseki ukuthi uqeqesha ama-5K noma i-marathon, lezi zintaba zizosiza ukufeza zonke lezo zinzuzo kanye nokuthuthukisa ukukhuphuka nokukhuphuka kwamakhono akho.
Bangase bakwenze ulindele ukubhekana namagquma ukufika ngosuku lomjaho.
Ngaphambi kokuba uqale, kuwumqondo omuhle ukubuyekezwa ukuthi usebenza kanjani emagqumeni ngokufanele , kanjalo ifomu lakho lokusebenza lizokuletha izinzuzo eziningi.
Ukuphindaphinda kwe-Long Hill
Lokhu kuphinda kuhle kakhulu ekwakheni amandla futhi kuyasiza kakhulu kulabo abaqeqeshwayo emncintiswaneni onamagquma amaningi.
Indlela yokwenza ngayo: Thola ibanga elide elingamakhilomitha amahlanu elinamaphesenti angu-5 kuya ku-8. Khuphuka ekukhuphukeni emzamweni we-5K futhi ululame ngendlela elula ebuyela emuva ekwehleni. Phinda izikhathi ezingu-5 kuya kwezi-6.
Tempo Run Hills
I-Tempo igijimela ekwenzeni "okunamandla kanzima" noma izinga lokuzikhandla ongaligcina imizuzu engaba ngu-40.
Indlela yokwenza ngayo: Ukuze uthole izintaba ze-tempo, yenza iminithi emihlanu kuya kwezingu-10 efudumele yokugijima kalula bese uthola umthambeko omncane. Ukugijima ukukhuphuka umzuzu owodwa ngesikhathi sakho se-tempo, bese ujika bese uhlehla ezingeni elifanayo lomzamo (khumbula ukuthi umzamo ofanayo ekukhuphukeni uzoguqula ngesivinini esisheshayo).
Hlela ukuphinda ukhuphuke / ukhuphuke phansi izikhathi ezingu-10 kuya kwezingu-20, kuye ngokuhlangenwe nakho kwakho nge-tempo ukugijima namagquma. Uma usuyenze okuningi kwe-tempo ukugijima nokuphindaphinda kwentaba, ungakwazi ukunamathela ekupheleni okuphakeme kwesilinganiso. Uma usemusha emagqumeni, faka ekugcineni okuphansi futhi wenze ijubane elilula ekukhuphukeni kokuphindaphinda kokubili noma kokubili, ukuze unike ithuba lokubuyisela.
Hill Accelerators
Lokhu kuphinda kuhle kakhulu ekuthuthukiseni ukuqina kwakho nokuqina kwengqondo ukucindezela ngokukhathala, ikakhulukazi ekupheleni komncintiswano .
Indlela yokwenza ngayo: Thola intaba ephakathi kwamamitha angu-200 kuya kwangu-400. Qala ukukhuphuka komzamo wokugijimela umjaho (noma yiliphi uhlanga oluqeqeshayo) bese uqhubekela emzameni onzima emakhilomitha angu-50 edlule enqabeni. Gxila ekumpompozeni izingalo zakho kakhudlwana futhi ukwandisa umkhawulo wakho njengoba uqhubekela phezulu entabeni. Buyisela ngendlela elula endleleni eya phansi. Phinda uphinda u-5 kuya ku-8.
I-Hill Sprints
Lezi zintaba zingasiza ekuthuthukiseni amandla akho, ijubane, indlela osebenza ngayo, namandla onke. Bayawuthanda amathrekhi okude okuphakathi futhi abagijimi bezwe, kanye nanoma ubani ofuna ukuthuthukisa izikhathi zabo ezingu-5K noma ezingu-10K.
Indlela yokwenza ngayo: Khetha intaba emfushane nge-gradient ejwayelekile. Kufanele ugijime ukukhuphuka ngomzamo onzima-amaphesenti angama-85 kuya kwangu-90 wezinga eliphezulu lenhliziyo yakho. Yandisa ikhanda lakho lokuguqula ingalo, izingalo zakho ziqhuma kanzima futhi ziphakeme. Gxila ekuxosheni ebhola lonyawo lwakho. Buyisela ngokuhamba noma ukugijima ekwehleni. Ukuphinda ku-6 kuya ku-10 kuphinda.
Ukuphindaphinda okusheshayo kwe-Downhill
Lezi ziphinda zifana ne-Short Speed Hill Ephinda Phezulu, ngaphandle kokuthi uphonsa phansi bese uphinde uphinde ukhuphuke ekukhuphukeni.
Ukuphinda ku-6 kuya ku-10 kuphinda.
Ukuphikisana nokuphindaphinda kwe-Hill
Lokhu kuphinda kuyindlela enhle kakhulu yokuzizwa nokusebenzisa izinguquko zomsindo ozozizwa uma ugijima emagqumeni emncintiswaneni. Ngemuva kokugijima phezulu kwentaba, kunokuba uphenduke futhi ubuyele phansi, uzoqhubeka nomzamo ofanayo wokusebenza (njengoba ubungathanda phakathi nomncintiswano).
Indlela yokukwenza: Thola intaba ehamba kancane uma ufika phezulu. Hamba ngomzamo wakho we-5K kusuka phansi. Uma usufike phezulu kwentaba, qhubeka ugijima ngomzamo ofanayo futhi uqaphele ukuthi ijubane lakho lithatha kanjani. Hamba ngomunye umzuzu kulowo mzamo, bese uphenduka uphinde ululame wehla.
Ukuphindaphinda okungu-4 kuya ku-6.
Ukuguqulwa kweTreadmill
Nakuba konke okusebenza ngenhla kwakuhloswe ngaphandle kokusebenza, iningi lazo-ngaphandle kwe-Short Downhill Speed Repeats-lingahle lenziwe ku-treadmill. Lapho ukuvivinya umzimba kudinga ukutakula kwehle kakhulu, vele ululame ngo-0.