Ukugijima ezindaweni ezihlukene nasezindaweni ezinhle
Ukukhuphuka, ukwehla, ukukhuphuka kobuchwepheshe, izintaba eziphakeme, amatshe, udaka, amagquma athambile, amatshe, imizila ewubuqili, ukuwela umfula njll...
Ukugijima kuzo zonke lezo zinhlobo ezahlukene zezindawo uma kuyinselele, kodwa futhi nobuhle obuhle bezemidlalo Skyrunning.
Ibhulogi ka-Snezana Djuric, Arduua Umgijimi ophambili. Igqugquzelwe yincwadi ethi Anatomy of running ebhalwe nguJoe Puleo noPatrick Milroy.
Umthelela wendawo nezinye izici zangaphandle
Njengoba sonke sazi, Skyrunning kanye ne-Trail-running ihlanganisa ukugijima ezindaweni ezihlukene, kusukela emizileni ewubhuqu ethambile, emigwaqweni yasehlathini kuya ezindaweni ezinamatshe. Le ncwadi ichaza ukuthi umhlaba uthinta kanjani amalunga, imisipha, umgogodla nokusebenza kahle kokugijima.
Imigwaqo ihlukahluka kakhulu, kusukela emigwaqweni eqinile kakhonkolo kuya kumatshe athambile. Lokhu kushintsha ama-shockwaves kanye nezimpendulo eziguquguqukayo zesistimu ye-locomotor, ikakhulukazi emaphethelweni aphansi.
Ukuzijwayeza kunzima kubagijimi abagijima ezintabeni. Kufanele zikhuphuke futhi zehle ziqonde, futhi futhi kufanele zigijime ngokulingana phezu kwemithambeka. Lokhu kudala amandla engeziwe athinta amaqakala, amadolo, ama-hips kanye ne-pelvis. Ngenxa yalokho, i-scoliosis ye-back back ingase ibangele uma izinyathelo zokulungiselela lolu hlobo lokugijima zingathathwa.
Ukugijima endaweni enamagquma kuwuvivinyo olukhulu lwekhono labagijimi ukugcina umzimba wabo umile ngenkathi begijima. Ukuguquguquka komgogodla, ikakhulukazi emhlane ongezansi, kuyinzuzo ngoba umgijimi kufanele ancike ngasemthambekeni njengoba ekhuphuka futhi ehlehla njengoba ehla ukuze agweme isikhungo samandla adonsela phansi esiya phambili sivundlile ngenxa yokugijima. Lokhu kusho ukuthi ama-hips kumele abe nezimo eziguquguqukayo ukuze ahlawulele uhla oluncishisiwe lokunyakaza kukholomu yomgogodla obangelwa isidingo sokuthi i-torso iqhubekele phambili.
Nakuba imisipha efanayo isetshenziselwa ukugijima endaweni yezintaba, ukugcizelelwa kuyasuka eqenjini elilodwa lemisipha kuya kwelinye. Imisipha yomgogodla, i-m.erector spinae kanye ne-lumbar-femoral muscle, i-m.iliopsoas - kufanele ifinyezeke kakhulu ngesikhathi sokukhuphuka ngoba ukutsheka komgogodla kudinga umzamo owengeziwe wokuwugcina usesimweni esizinzile kunalapho i-torso isendaweni eqondile. . Lapho ugijima wehla, imisipha yomugqa wangaphambili wemilenze engezansi namathanga ihlushwa ukucindezeleka okwengeziwe ngoba kufanele ibambe isenzo samandla phansi, kanye nomthelela wamandla adonsela phansi. Imisipha yeqabunga kanye nengaphambili lethanga elisebenza ukukhuphuka kufanele liqiniswe.
Ukugijima kuthrekhi yobumba evulekile, ezweni elinqamula izwe, kubanzi ngokwanele ukusingatha Imiqhudelwano Yomhlaba. Ngokuvamile, kwenzeka ezindaweni ezinotshani emapaki. Abathandi beqiniso bancamela udaka olunamathelayo olungamakhilomitha ayi-10 noma ngaphezulu lapho kufanele bakhiphe khona izinyawo ngaso sonke isikhathi :D. Ukukhetha izicathulo kungasiza ngokunyakaza, kodwa akusizi umgijimi ukuba alungiselele umzamo okhulayo odingekayo ukuze enze zonke izinyathelo eziqeda amandla uma kuqhathaniswa nokunyakaza kwezinyawo lapho egijima endleleni eqondile.
Ama-engeli omzila kanye namajika kuwubunzima obukhethekile okudingeka bunqotshwe. Umgijimi osejikeni lethrekhi kufanele atshekele engeli efanele. Lezi zenza ingcindezi esakhiweni sangaphandle esisemaceleni semikhawulo engezansi. I-lateral knee ligament kanye ne-ankle joint kufanele imelane nokucindezela okwengeziwe okukhiqizwa ukuchezuka. Ingaphakathi lomlenze ongezansi libhekene necala elifanayo. Izicathulo kufanele futhi zishintshwe ukuze zimunce amandla angaphandle.
Kuyo yonke imikhakha eyahlukene, ukuqeqeshwa ngaphansi kwezimo ezisondelene nezimo zomncintiswano kubaluleke kakhulu.
Konke ukuqeqeshwa kufanele kusekelwe ezikhungweni zokuqeqesha ezikhona. Akunakwenzeka ukuthi imbangi yokugijima ezintabeni ehlala edolobheni izoba nendawo yokuqeqeshwa efanelekile phambi kwendlu. Umsubathi onjalo angalungiswa esebenzisa izitebhisi ukuze alingise ukunyakaza okukhuphukayo.
Sekukonke, kubaluleke kakhulu ukuthi wazi izinhloso zakho nohlelo lokuqeqesha. Ukuqeqeshwa kuhlanganisa ukugijima emgwaqeni oqondile, ukugijima emagqumeni, ukugijima emithambekeni, nokuqinisa imisipha yakho, imisipha, ukuguquguquka, nokwelula. Ukuhlala ezintabeni kubaluleke kakhulu kubagijimi. Noma nini lapho uthola ithuba. Ukuphefumula okuhlukile, izindawo ezihlukene, ukugxila kumalungiselelo.
Bonke abasubathi banokuqeqeshwa ezintabeni. Kungani?
Isipiliyoni sami kuze kube manje, sithi okubaluleke kakhulu wukuba nomgomo phambi kwakho nomqeqeshi. Themba umqeqeshi wakho, khuthala futhi ulalele umzimba wakho. Futhi ufunde, njalo.
Futhi-ke, lalela izintaba ... 
/Snezana Djuric, Arduua Umgijimi ophambili