O na le tjantjello ea ho matha? Haeba u ile leqepheng lena, ho tla ba joalo. Ho matha hole ke papali e lebelo haholo. Ona ke mosebetsi o thabisang haholo o tlisetsang motho thabo, tšepo le katleho ea motho ka mong. Ke tlameha ho re lena ke leeto le lelelele le khahlisang.
Empa ka nako e ts'oanang, e meutloa ebile e tsitsipane, e pata lintho tse ngata tse makatsang. Ts'ebetso ea koetliso e hloka boiteko bo matla le ho sebetsa ka thata ho semathi. Tseleng ena ho ka ba le likotsi le liphoso tse fapaneng. Empa ea matla boitšoarong le ea sebete o tla e feta mme a fihlelle sepheo.
Haeba lipapaling ho na le takatso e kholo le e sa khotsofaleng ea ho loana, katleho e tla tla. Joalo ka kae kapa kae thutong, ntho e ngoe le e ngoe e qala ka khopolo. Ha ho utloise motho ea qalang bohloko bohloko ho ithuta ka metheo ea liatleletiki.
Mabapi le maeto a mahareng
Limathi tse mahareng li nkuoa e le tse tšoarellang ka ho fetesisa le tse phehellang, kaha 800, 1000, 1500 m e nkuoa e le e sa phutholohang le e thata ka ho fetisisa. Litlhōrō tse joalo li tla haptjoa feela ke baatlelete ba nang le sebopeho se ikhethang sa tšepe, hobane ho pholletsa le karolo eohle e mathang, o hloka ho boloka lebelo la lebelo, moo lebelo le fihlelang matšoao a lona a holimo.
Libaka
Karolelano ea sebaka ho liatleletiki ho kenyelletsa lithuto tse kang ho matha ho 800 m, 1000 m, 1500 m, 2000 m, 3000 m le 3000 m ka litšitiso. Linaheng tse ling, libaka tse joalo li kenyelletsa ho tsamaisa mile ea 1.
Ke tlameha ho re hoo e ka bang limithara tse 3000 ho na le liqabang tse ke keng tsa qojoa har'a litsebi, tseo bongata ba tsona li nkang hore li telele. Lenaneo la Liolimpiki le kenyelletsa mabelo a 800 le 1500 m.
Ke eng se susumelletsang baatlelete ho fihlela litholoana tse ntle? Tšusumetso. O tsofetse joaloka botho. Liketso tsa lipapali li ntse li etsoa ho tloha Liolimpiki tsa pele. Empa e bile feela bohareng ba lekholo la bo20 la lilemo ba ileng ba qala ho boloka litlaleho tse nepahetseng tsa lirekoto tse tsamaeang.
Litlholisano li tšoaroa maemong a fapaneng:
- likamore tse koetsoeng;
- moeeng o bulehileng.
Ka hona, lits'oants'o li tlameha ho khetholloa. Phapang ho tsona ea bonahala, leha e fapana ka metsotsoana le likaroloana tsa metsotsoana.
Litlaleho tsa lefats'e
Pono e hohelang ka ho fetesisa ke lebelo la limithara tse 800. Hoo e ka bang motsotso, lebala la lipapali lea hlasimoloha, lea thothomela, 'me le thabisoa ka ho felletseng ke ntoa ea baatlelete boholeng bona. Ho ea ka tatellano ea liketsahalo ho latela nako, sebapali sa pele sa rekoto ea lefats'e e ne e le semathi sa Maamerika Ted Meredith, ea ileng a mo beha ka 1912 lipapaling tsa Liolimpiki tsa London.
Paleng ea sejoale-joale, morena oa sebaka sena ke semathi sa Kenya David Rudisha, ea behileng rekoto ho 800 m makhetlo a mararo. Nako ea hae e ntle e ile ea emisa ho 1.40.91 m.
Bakeng sa basali, ea tšoereng rekoto ho tloha 1983 ke Yarmila Kratokhvilova - 1.53.28 m. Yuri Borzakovsky o nkuoa e le mong'a lirekoto tsa fomate ea lapeng - 1.42.47 m (2001).
Mokhoa oa ho matha o mahareng
Leha ho bonahala ho le bonolo ho matha, tlhokomelo e khethehileng e tlameha ho lefuoa makasineng ena. Liphoso tsa mokhoa oa ho matha hangata li lebisa ho baatlelete ba bangata likotsing le maloetse a sisteme ea mesifa. Ho koala sebaka se joalo ho hloka boiteko bo hlollang. Theknoloji e bapala karolo ea bohlokoa ho fihlela katleho.
Mme mokhoa o phethahetseng o hloka matla a leoto, mamello e makatsang le ho tsepamisa mohopolo nako eohle ea ho matha. Ho tseba mokhoa o tsoileng matsoho oa ho matha ho ka nka lilemo tse ngata tsa koetliso ho fihlela motho a fihla boemong ba hae bo botle.
Theknoloji libakeng tse joalo e tseba likarolo. Likarolo tse latelang tsa thupelo lia khetholleha:
- qala;
- ho qala karolo ea matsapa;
- ho matha bohareng ba sebaka;
- qetella.
Qala e etsoang ho tloha boemong bo phahameng, leoto le sutumetsoang morao. 'Mele o sekametse pele. Matsoho a boetse a lokela ho nka boemo ba ona ba tlhaho ba ho qala. Lebelo la ho qala le lokela ho ba haufi le lets'oao le phahameng.
Boemo bo tsoelang pele ho treadmill ea tlholisanong ho latela sena. Ka sena, o theha lekhalo ho bankakarolo ba bang, ho iketsetsa sebaka se setle. Hoo e ka bang kamora limithara tse lekholo la pele, phetoho ea lebelo la hole.
Matsoho a tsamaea 'meleng' me ha a hasane mahlakoreng, 'mele o sekametse hanyane pele, bolelele ba mehato ke bo boholo. Bolelele ba mohato bo khethoa ke moatlelete ka boeena, a ipapisitse le maikutlo a boiketlo, empa eseng ka litšenyehelo tsa mahlale. 'Mele o holimo o lokela ho phutholoha ka hohle kamoo ho ka khonehang e le hore o se ke oa sebelisa matla a eketsehileng. Ho thata ho ba qalang ho etsa sena, empa ho tla hamorao ka boiphihlelo.
Sebaka se fela qeta... Baatlelete ba iketsetsa qeto ea hore na ba tla qeta nako e kae kapele. Ho 100 kapa 200 m ea ho qetela, tšekamelo ea kutu ea eketseha, ho phefumoloha le ho hema ho ba khafetsa. Ha ba fihla kholeng, lebelo la semathi le ba lebelo.
Likarolo tsa ho matha koba
Lebelo la sekhutlo lea fokotsoa ha melao e bonolo ea fisiks e qala ho sebetsa. Nakong ea mariha le ka tlung litseleng tse khutšoane, lebelo le theoha le ho feta.
Libakeng tsa mabala, bolelele ba mohato ke litšenyehelo tse khuts'oane le tse phahameng tsa matla, tse sebelisetsoang ho sekamisa 'mele ha pina e kobehela ka ho le letšehali. Leoto le kobehileng le lokela ho beoa ka thata ho boloka vector ea tataiso e nepahetseng.
Sistimi ea koetliso bakeng sa "karolelano"
Leano la kakaretso la koetliso bakeng sa maeto a mahareng mme le loketse ba qalang haholo. Litsamaiso ka bomong li hahiloe bakeng sa baatlelete ba bangata ba tsoang. Ntle le moo, litekanyetso tsa koetliso tsa limithara tse 800 li fapana le litekanyetso tsa 1500 m.
Mananeo a koetliso a arotsoe ka mekhahlelo kapa mekhahlelo:
- selemo le selemo;
- Likhoeli tse 3;
- halofo ea selemo.
Lenaneo le arotsoe ka mekhahlelo e mene ea koetliso le li-microcycle
Karolo ea 1 ea boitokisetso
Karolo ena e reretsoe metheo ea mantlha ea nts'etsopele ea koetliso e sebetsang ea semathi. Mona, mesebetsi ea ho eketsa lits'oants'o tsa boikoetliso ba mmele e behiloe. Phase 1 e bapala karolo ea bohlokoa haholo ts'ebetsong eohle ea boitokiso. Haeba semathi se bile le phomolo e telele kapa motho a sa tsoa qala ho ikoetlisa, pele ho tsohle, kotsi ea ho imeloa haholo e tlameha ho tlosoa.
Joalo ka mehla ho etsahala, takatso ea hlola, empa 'mele ha oa e itokisetsa. Ka lebaka la ho qala ka tšohanyetso ka tšusumetso e matla le e ke keng ea qojoa, likotsi tse mpe li ka hlaha. Bolelele ba mokhahlelo ona bo ipapisitse le palo ea litlholisano ka nako eohle mme hangata e ba libeke tse 5 ho isa ho tse 9.
Karolong ena ea pele, matsapa a bohale le ho matha ka lebelo le phahameng la pelo ha li kenyeletsoe. Ho khethoa lifapano tse liehang le ho ikoetlisa ka tsela e khethehileng ho eketsa matla a leoto. Mekhahlelo kapa lipotoloho le tsona li arotsoe ka li-microcycle.
Morero oa beke le beke oa mohato oa 1 oa microcycle ea pele
Mantaha Mofuthu karolo 15 min
- Tšela 5-7 km
- Boikoetliso bo akaretsang ba nts'etsopele
Labobeli Lipapali tsa lipapali (bolo ea maoto, volleyball, basketball)
- Ho tlola ha maoto a mabeli le leoto le le leng
- Ho ikoetlisa ka matla bakeng sa mesifa ea mokokotlo, mpa le maoto.
Laboraro Mofuthu karolo 15 min
- Matha 2000-3000 m
- Matsapa a khanyang a limithara tse 100 ka keketseho e nyane ea lebelo la pelo
Labone Mofuthu karolo 15 min
- Tšela 5-7 km
- Boikoetliso bo akaretsang ba nts'etsopele
Labohlano: Mofuthu karolo 15 min
- Mesebetsi e khethehileng ea ho ikoetlisa
- Ho ikoetlisa ka matla mesifa ea maoto le mokokotlo
Moqebelo: Tšela 10-11 km, phomola km 2-3 ka metsotso e 1-2 ka phetoho ea mohato o tloaelehileng
Sontaha: Boikhathollo: letangoana la ho sesa, ho tsamaea.
Morero oa beke le beke oa mohato oa 1 oa microcycle ea bobeli
Mantaha Mofuthu karolo 15 min
- Tšela 5-7 km
- Boikoetliso bo akaretsang ba nts'etsopele
Labobeli Lipapali tsa lipapali (bolo ea maoto, volleyball, basketball)
- Ho qhomela ka maoto a mabeli le leoto le le leng
- Ho ikoetlisa ka mekoallo
- Ho ikoetlisa ka matla bakeng sa mesifa ea mokokotlo, mpa le maoto
Laboraro Mofuthu karolo 15 min
- 3-4 km-sekoahelo
- Matsapa a bobebe a makhetlo a 200 m 9-10 ka keketseho e nyane ea sekhahla sa pelo
- Ho ikoetlisa ka matla bakeng sa mesifa ea maoto
Labone Mofuthu karolo 15 min
- Tšela 7-8 km
- Mesebetsi e khethehileng ea ho ikoetlisa
- Boikoetliso bo akaretsang ba nts'etsopele
Labohlano: Mofuthu karolo 15 min
- 3-4 km-sekoahelo
- Matsapa 200-300 m
- Ho ikoetlisa bakeng sa matla a mesifa ea leoto
Moqebelo: Sefapano 10-11 km SE
- Boikoetliso bo akaretsang
Sontaha: Boikhathollo: letangoana la ho sesa, ho hloa thaba
Karolo ea 2 ea boitokisetso
Karolo ea 2 e ikemiselitse ho eketsa molumo oa meroalo ea koetliso. Ho tloha mona ho ea pele, ho hlokahala hore ho bolokoe tlaleho ea lithupelo, moo lits'oants'o tsohle tsa thupelo ka 'ngoe li tla ngolisoa. Karolo ena ea lenaneo e kenyelletsa ho se ho le boima ho matha ka lebelo le phahameng la pelo.
Morero oa beke le beke oa phase 2
Mantaha Mofuthu karolo 15 min
- Tšela 7-9 km
- Matsapa 100 limithara 10-12 makhetlo
- Boikoetliso bo akaretsang ba nts'etsopele
Labobeli Ho matha lehloeng le tebileng
- Haeba ho se na lehloa, joale ho palama baesekele ka lebelo
- Ho ikoetlisa ka maoto le matsoho
Laboraro Mofuthu karolo 15 min
- Ho matha leralla bophahamong bo itekanetseng ho fihla ho 10-15 gr.
- Boikoetliso bo akaretsang ba nts'etsopele
Labone Ho futhumala 15-20 min
- 4-5 km-ho matha
- Matsapa a 50 m makhetlo a 10-11
- Ho ikoetlisa
Labohlano: Sefapano 10-12 km SE
- Boikoetliso bo akaretsang ba nts'etsopele
Moqebelo: Mofuthu karolo 15 min
- Mesebetsi e khethehileng ea ho ikoetlisa
- Ho ikoetlisa
- Ho ikoetlisa ka mekoallo
Sontaha: Boikhathollo
Phase nomoro ea 3 e matla
Potoloho ena e khetholloa ka matla a maholo koetlisong ka litekanyetso tse ntseng li eketseha tsa boikoetliso. Kamora mekhahlelo e 'meli ea pele ea boitokisetso,' mele oa semathi o lokela hore ebe o se o ntse o itokisitse.
Haeba semathi se lokiselitsoe tšebetso 'me se ikutloa se le setle, o ka tsoela pele ka polokeho ho mejaro ea titanic. Mona ho hatisoa haholo koetliso ea nako le fartlek. Ka nako e ts'oanang, boemo bo botle ba 'mele ba mesifa ea leoto boa bolokoa.
Morero oa koetliso ea beke le beke bakeng sa karolo ea 3
Mantaha Mofuthu karolo 15 min
- Ho matha habonolo 2000-3000 m
- Letoto la likarolo tse lebelo haholo 100 m makhetlo a 15
- 500 m makhetlo a 5
- Ho ikoetlisa ka matla bakeng sa mesifa ea morao le abs
Labobeli Mofuthu karolo 15 min
- Sefapano sa 11-12 km
- Ho ikoetlisa
Laboraro Mofuthu karolo 15 min
- Matha ho nyoloha thabeng e sekameng
- Ho ikoetlisa ka matla bakeng sa mesifa ea maoto le matsoho
Labone Mofuthu karolo 15 min
- Ho ikoetlisa
- Letoto la likarolo tse lebelo haholo tsa makhetlo a 50 m 20-25
- Letoto la likarolo tse lebelo haholo li-200 m makhetlo a 10-12
Labohlano: Sefapano sa 14-15 km
- Ho ikoetlisa bakeng sa mesifa ea morao le abs
Moqebelo: Mofuthu karolo 15 min
- Ho matha habonolo 2-3 km
- Likarohano tsa limithara tse 300 nakong ea khefu ea ho matha
- Hoo e ka bang makhetlo a 5-7
- Letoto la likarolo tse lebelo haholo "litepisi" 200-400-600-800-600-400-200 m.
Sontaha: Boikhathollo
Phase 4 ea tlholisano
Nakong ea mekhahlelo e meraro e fetileng, sephetho se phahameng se fihletsoe. Moatlelete o lokela ho ba boemong bo botle qalong ea karolo e latelang. Ha ho khothaletsoe ho eketsa mejaro mothating ona oa tlholisano.
Bophahamo le matla a koetliso a lula a sa fetohe ebile ha a fetohe. Boiteko bohle bo lokela ho sebelisoa ho boloka lits'oants'o tse seng li fihletsoe, hammoho le pokello ea matla bakeng sa tlholisano.
Morero oa koetliso ea beke le beke bakeng sa karolo ea 4
Mantaha Mofuthu karolo 15 min
- Ho matha habonolo 3-4 km
- Letoto la likarolo tse lebelo haholo 100 m makhetlo a 10
- Ho qala matsapa ka makhetlo a 50 m makhetlo a 10
- Mesebetsi e khethehileng ea ho ikoetlisa
Labobeli Mofuthu karolo 15 min
- Tsamaea ho nyoloha ka sekhahla likhato tse 10-15
- 300 m makhetlo a 10-11
- Boikoetliso bo akaretsang ba nts'etsopele
Laboraro Mofuthu karolo 15 min
- Ho matha habonolo 2-3 km
- 400 m makhetlo a 10-11
- Ho ikoetlisa bakeng sa mesifa ea morao le abs
Labone Sefapano 10-12 km SE
- Ho ikoetlisa
- Ho ikoetlisa
Labohlano: Mofuthu karolo 15 min
- Ho matha ka matsapa a potlakileng a 400 m, ho matha ka limithara tse 100 lipakeng bakeng sa phomolo, ke 4000-5000 m feela
- Letoto la likarolo tse lebelo haholo li-200 m makhetlo a 8-10
Moqebelo: Mofuthu karolo 15 min
- Mesebetsi e khethehileng ea ho ikoetlisa
- Ho ikoetlisa bakeng sa mesifa ea morao le abs
- Ho ikoetlisa ka matla bakeng sa mesifa ea maoto le matsoho
- Ho ikoetlisa
Sontaha: Boikhathollo
Lenaneo lena le sebetsa hantle bakeng sa limathi tse qalang. Merero ea koetliso e ka fetoloa, o ka ikhethela ho hong. Ho ipapisitse le hore na 'mele oa hau o ikutloa joang, sheba likhetho tse fapaneng tsa koetliso /
Ikoetlise ho latela boiketlo ba hau. 'Mele o tla u joetsa hore na o hloka ho etsa liphetoho kae morerong. Ho phomola le ho hlaphoheloa mesebetsing ea boleng bo holimo ha lia lokela ho lebaloa. Haeba u sa ele hloko ka ho lekaneng sena, u ka khannela k'honeng. Ho bohlokoa hape hore o be tlasa taolo ea ngaka ea heno kapa ea lipapali.
