Uma iphethini yakho yokusebenza ukuthi uhlala ezinzwaneni zakho noma phambili, kungenzeka ukuthi utshelwe ukuthi kungcono ukuhlala phakathi kwelanga. Uma ungumdlali wesithende, kungenzeka ukuthi uzwile ngeseluleko esisheshayo sokuthi amaphethini amancane namabhantshi angenazicathulo afisa ukufika ku-forefront yakho futhi uthanda abagijimi abakhulu. Ingabe ikhona impendulo eqondile?
Ucwaningo lwama-marathons luye lwabona ukuthi iningi labagijimi abagibela izigqoko kukhona abahlukumezi bezithende. Phakathi naleso sikhathi, ucwaningo oluthile luthi abagijimi abangenazicathulo bavame ukushaya nge-forefoot, kuyilapho enye ucwaningo luthi akulungile futhi nabo bavame ukubuyela emuva. Ukuze unqume ukuthi uluphi uhlobo lomdlali onyawo, ungcono ukuthatha ividiyo yakho ehambayo, njengoba isifundo esisodwa esitholwe ngaphansi kwesigamu sabagijimi sabike ngokuqondile iphethini ye-footstrike.
Impendulo Yendabuko Ukuthi Ukufika Okuphakathi Kakhulu Kuyinto Engcono kakhulu
Impendulo yendabuko yukuthi phakathi kwezinyawo zakho yindawo enhle kakhulu emhlabeni lapho usebenza. Kumele uhambe phakathi kwe-sole bese uqhubekela phambili ezinyaweni zakho.
Abaxhasi balo mbono bathi ufuna ukugwema ukuba ngumdlali wesithende. Uma uhlala ezithende zakho, ubambezela phambili futhi ubangele ukucindezeleka okungadingekile emadolweni akho. Ukufika ezinzwaneni zakho kwenza amathole akho enze umsebenzi omningi, okungaholela ekugqibeleni . Ukugijima ezinzwaneni zakho kungadala futhi ekuqhumeni , okuyindlela engafanele yokugijima.
Ngokwesiko, izicathulo ezigijima zinezikhukhula ezithe xaxa ukuze ziqondise unyawo ukushaya phakathi kwezinyawo. Njengoba kuye kwaba nokuthutha ezicathulweni eziphansi zezintambo eziphansi zezintambo nezinyawo, lokhu kulungiswa akusekho okujwayelekile.
Izinzuzo Zokushintsha I-footstrike Yakho Zivunyelwe
Ungase ucabange ukuthi ukushintsha ukuhamba kwakho kungathuthukisa umnotho wakho osebenzayo noma ukunciphisa ingozi yokulimala okuhlobene nokusebenza. Kodwa-ke, ucwaningo luthi lezi zinzuzo azange ziboniswe. Lokhu kuholela ekudidekeni kwamanje mayelana nokuthi isiphi iseluleko okufanele sithathe.
Indlela Yokushintsha I-Footstrike Yakho
Naphezu kokungezwani phakathi kombono wendabuko nemibono emisha, ungase uthathe isinqumo sokuthi ufuna ukushintsha ukuhamba kwakho. Ngeke ukwazi ukuguqula ukuhamba kwakho ebusuku, kodwa ungasebenza ukuze kancane kancane usebenze ekuhambeni kwelanga. Uma ungumdlali wesithende noma umhlukumezi wezinyosi, nakhu amanye amathiphu uzama (kancane kancane) ushintshe ukuhamba kwakho:
- Qaphela ukuthi awukwenqabeli . Qinisekisa ukuthi awuhambi phambili ngezinyawo zakho. Gxila ekufikeni kwizinyawo ezinyaweni zakho, unyawo lwakho ngqo ngaphansi komzimba wakho ngezinyathelo zonke. Ukuguqa kwengalo emfushane, ephansi kuyisihluthulelo sokugcina umfutho wakho omfishane futhi usondele emhlabathini.
- Abantu abaningi bayokwehla ngokwemvelo lapho behamba bengenazicathulo. Hlanganisa 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 ungagqoki isibopho ngaso sonke isikhathi kusukela lokho kungabangela ukulimala. Kodwa ukugijima isikhathi esifushane endaweni ephephile, ephephile kukuvumela ukuba usebenzise ukuhamba phakathi kwezinyawo.
- Ukugijimela okunjengezikhawu zokukhahlela, ukweqa, amadolo aphezulu, ukubuyela emuva, noma ukuhamba emaceleni kungenye indlela enhle yokuqhuba ukuhamba ngezinyawo. 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 kokusebenza njalo imizuzu engu-4 kuya kwemihlanu ngesikhathi sokugijima kwemaminithi angu-30.
- Ungakwazi ukujwayela ukushintsha ukuhamba kwakho ngesikhathi sokugijima okufishane ekuqaleni, bese usebenza ngendlela yakho kuze kube yilapho usugijima isikhathi eside. Ungakhathazeki uma ungaboni ukuphucula ubusuku bonke. Kungathatha izinyanga ukujwayela ngaphambi kokuthi ukwazi ukugijima njalo ngaleyo ndlela.
> Imithombo:
> Goss DL, Lewek M, Yu B, Ware WB, Teyhen DS, MT Gross. Ama-Biomechanics aphansi kakhulu kanye nama-Self-Reported-Strike Pattern Patterns Phakathi kwabagijimi bezinsizakalo zendabuko nezincane. Journal of Training Athletic . 2015; 50 (6): 603-611. doi: 10.4085 / 1062-6050.49.6.06.
> Hamill J, Gruber AH. Ingabe ukushintsha i-footstrike iphethini kubazuzisa kubagijimi? I-Journal yezemidlalo neSayensi yezeMpilo . 2017; 6 (2): 146-153. doi: 10.1016 / j.jshs.2017.02.004.
> Kasmer ME, Liu X, Roberts KG, Valadao JM. Iphethini yesiteleka nesiteleka ku-marathon. Umagazini wezwe jikelele wezemidlalo yezemidlalo nokusebenza . 2013; 8 (3): 286-292.