I kēlā me kēia lā, i ke kakahiaka a i ʻole i ke ahiahi, he mau haneli a he mau kaukani ka poʻe e hele i waho no ka holo a puni ka honua - ʻaʻole kēia he hele wāwae i kahi mele ikaika wale nō, akā mālama pū nō hoʻi i kou olakino ponoʻī a me kou ʻano.
I kēia hihia, he mea nui nā haʻuki, ʻaʻole kēia he heihei lehulehu wale, akā he neʻe e pono ke nānā ʻia.
Ke holo nei nā haʻuki - ka inoa a me ke ʻano hana
Ma lalo o ia ʻano manaʻo, pinepine pinepine lākou i ka manaʻo ʻaʻole wale ka nui a i ʻole ka lāhui hoʻokahi, akā ke lanakila nei i kahi mamao i kekahi a i ʻole kekahi, ʻo ka manawa pinepine loa o ka manawa pōkole loa.
Kaukaʻi ʻia i ka mamao, ka mileage i kapa ʻia, ke ʻano holo a me ke kū ʻana / ka loaʻa ʻole o nā ālai, a pēlā aku. ʻO ka hapa nui o kēia mau mea he hana leʻaleʻa, akā ʻo ka hapa nui nā hana haʻuki.
Sprint - holo i kahi mamao o 100, 200, 400 mau mika
ʻO ka mea i makemake nui ʻia ma waena o nā ʻano haʻuki he holo pōkole - he haʻuki ʻelua kēia, a me ka pīhoihoi a me ka leʻaleʻa. A ʻo ke kiʻekiʻena o ka holo ʻana ma aneʻi he kiʻekiʻe loa ia e hiki ai i ka mea i holo hope loa ke hele mua, no ka mea ua kapa ʻia kēia ʻano ʻano ʻoi loa o ka holo ʻana e pili ana i nā hopena hoʻokūkū.
Hoʻomaopopo ka poʻe haʻuki 3 ʻano nui a kikoʻī o nā ʻano sprint.
No laila hoʻokomo ka mea mua:
- Heihei ma kahi mamao o 100 m.
- Ma kahi mamao o 200 m.
- Ma kahi mamao o 400 m.
Ke kamaʻilio nei i nā mea kikoʻī, hoʻokomo lākou i ka heihei o 30, 60 a i ʻole 300 mau mika, akā ʻaʻole hou. Inā hoʻokomo ʻia nā ʻano nui o ka holo sprint i nā papahana haʻuki āpau i ka pae honua, ʻoiai i ka kaulana
Nā Pāʻani 'Olumepika, a laila ke kula kiʻekiʻe - i ka heihei wale no no ka hoʻokūkū ʻEulopa, a ma ke kahua hoʻi. A pinepine i ka hihia hope, ke kamaʻilio nei mākou e pili ana i ka heihei o 60 a 300 mau mika, akā ʻo nā mamao o 30 mau mika ka nui o ka mālama ʻana i nā kūlana hōʻoia a me kahi o nā papahana hoʻāʻo.
Nā mamao mamao - 800, 1500, 3000 mau mika
ʻO ka lua ia o ke kaulana i ka holo wale ʻana. I kēia hihia, ʻoi aku ka haʻahaʻa o ka holo ma mua o ka hoʻohālikelike ʻana me ka sprinter. No laila ʻo nā palena nui o ka holo ʻana: kaohi ma 800, 1500 a me 3000 mau mika.
Hoʻohui ʻia, pili nā kaulike e like me 600, 1000 a i ʻole 2000 mau mika. A hoʻokomo ʻia nā mamao mua i nā papahana nui o nā pāʻani, ʻoi aku ka liʻiliʻi o ka pili o ka lua. Akā, eia nō naʻe, he pono ko kēlā me kēia o lākou a me nā mea pā.
Holo lōʻihi - ma luna o 3000 mau mika
Ma kāna kumu, he heihei i oi aku ma mua o 3,000 mau mika. I ka hoʻomaʻamaʻa haʻuki, aia kahi mamao lāhui e alakaʻi ʻia ma loko o ke kahua pāʻani a i ʻole ke ala nui.
I ka hihia mua, hoʻokūkū ka poʻe ʻālapa ma kahi mamao o 10,000 mau mika, akā ʻo nā mea i koe, ʻoi aku ma mua o kēia mea hōʻike - ka koho ʻelua.
Aia nā papahana mamao nui me 5,000, 10,000 mika, a me 42 a me 195 mika. I ka manawa like, 15, a me 21 mau mile a me 97.5 mau mika, a me nā mamao i hoʻolālā ʻia no 50 a me 100 mau kilomita e hāʻawi ʻia i nā papahana holo hou.
E pili ana i ka hope, he kikoʻī kāna, kahi inoa kūikawā. E pili ana i ka heihei 21 km, ʻo ia ka hapalua, he heihei 50 a 100 paha kilomika kahi mamao loa marathon. Aia lākou, akā ʻaʻole lākou i hoʻopili ʻia i ka papahana o nā Pāʻani Olumepika.
Kahakaha ʻana
He ʻelua mau ʻano hoʻopaʻapaʻa i kāna papahana, ʻoiai me ka ʻokoʻa iki o ka mamao. Hoʻopili kēia i ka holo ʻana o 100 mau mika, a me ka holo ʻana o 110 mau mika, nā hoʻokūkū haʻuki ma 400 mika. Hoʻonohonoho ʻia kēlā me kēia no kahi pae o ka hoʻomaʻamaʻa ʻana o ka ʻālapa a me ka pale ʻana i ka wā pōkole.
Aia nō ka ʻokoʻa nui i ka mana mua o ka heihei - ʻo ka mea wale nō, ʻo nā wahine wale nō ka mea i lanakila i ka mamao me kahi pahu 100 mika, a ʻo nā kāne wale nō ka mea i lanakila i ka mamao me 110 mau mika keakea.
ʻAʻohe ʻokoʻa kāne kāne i ka heihei 400 mika. A ma kahi mamao aku, me ka nānā ʻole i kona lōʻihi, aia wale nō he 10 mau ālai, ke kāpae ʻia i nā koho mamao.
Heihei heihei
ʻO ka lāhui i kapa ʻia ʻo relay hiki ke lilo i mea hoʻokūkū koʻikoʻi i ka sprint - hana ʻia e like me ke kumu o nā lāhui 4 ma luna o kekahi mau mika.
- 4 holo o 100 m.
- 4 x 800 m
- 4 mau ʻāpana mamao no kahi mamao o 1500 m.
No ka hapa nui, hala nā papahana relay maʻamau āpau me ka ʻole o ka pale ʻana i nā mea keakea. Akā i ka hoʻohui i nā mea nui, aia kekahi mau ʻano hou o nā heihei relay.
- Relay Kuekene - 800 x 400 x 200 x 100 mau mika.
- ʻEhā 100 pākahi me ka hoʻokahuli ʻana i nā pale ā kau.
ʻO ka lula nui o ka holo o ka holo o ke komo ʻana o 4 sprinters ma ka kime, ʻoiai ʻaʻole pili kēia lula i nā heihei haʻuki i mālama ʻia i loko o ke kumu o kekahi lā nui.
Nā ʻano hana like o ka holo ʻana o ka hoʻoikaika kino
ʻO ka holo ʻana o nā haʻuki inoa ponoʻī i ke kūʻē i ka jogging ma ke ʻano o ka hoʻomaʻamaʻa olakino, hiki ke ʻike pinepine ʻia i kahi pāka a i ʻole ka ulu lāʻau, ʻoiai hiki ke hana inā loaʻa iā ʻoe kekahi mau mākau.
I ke kikoʻī, koi ʻia ka ikaika a me ke ahonui a me ka hopena mai kahi mea haʻuki. No laila, inā ʻoe he mea hoʻomaka a komo mua i ke ala jogging, pono e ʻike pehea e alakaʻi ʻia ai kēia aʻoi paha.
ʻO Jogging a jogging paha
He aʻa Pelekane ka huaʻōlelo mele nona iho a no loko mai o ka lāʻau lapaʻau - jogging. A ʻaʻohe ʻokoʻa i kēia ʻano o ka holo ʻana, he jogging amatir maʻamau ia, hoʻohana pinepine ʻia ma ke ʻano he ʻāpana o nā papahana hoʻōla a me ka hoʻoponopono.
Fartlek
No laila, ʻo ka fartlek kahi hoʻomaʻamaʻa wāwa, i ka papahana e hāʻawi ai i ka hoʻololi o nā helu holo ʻokoʻa. Ma ke ʻano he laʻana, hiki ke uhi ʻia nā mita mua he 1000 i 5, ka lua ma 4.5, a ʻo ke kolu ma ka 4 mau minuke.
ʻAʻole hāʻawi kēia ʻano holo no ka jogging maʻalahi a koi i ka nui o ka makemake mai ka mea holo. A ʻo kahi hopena, ʻaʻole maʻalahi kēia ʻano o ka holo ʻana, e koi ana i ka hoʻāʻo nui.
Rogaine
ʻO Rogaining kahi ʻano kime. I ka ʻoiaʻiʻo, hāʻawi ia i ka mea haʻuki e hala i kahi kiko kaohi ma kahi mamao. No ka hapa nui ua like ia me orienteering, akā me kekahi me nā hana a me nā pahuhopu.
Holo kea
ʻO ke ʻano mele a makemake nui ʻia o ka jogging i waena o nā mea pāʻani amateur a ʻoihana, i lawe ʻia ma nā ʻāina ʻoʻoleʻa.
Hiki i ke ala ke hele ma waena o ka nahele a me nā puʻu one, nā kino wai pāpaʻu a me nā mea kūlohelohe ʻē aʻe.
Hāʻawi kēia ʻano i kahi hui pū i ka papahana o ka lanakila ʻana i nā ālai i kekahi mau ʻano ʻāina. Kaukaʻi nui ʻia i ka pae o ka hoʻomaʻamaʻa ʻana iā ia iho a me ka mamao o ka mamao.
Holo ʻo Marathon
Heihei heihei ʻo Marathon, ʻaʻole i ʻoi aku ka mamao ma mua o 40 kilomita. A ʻoiai ʻaʻole paʻa nā ʻāina āpau iā ia, ke nānā nei ka honua holoʻokoʻa iā ia, ʻoiai ʻo ka mea holo i ka marathon pono ke hoʻomaʻamaʻa maikaʻi a hoʻomanawanui hoʻi, ka makemake e lanakila.
ʻO kēia mau ʻano i kapa ʻia ka mea nui loa i ka holo ʻana i ka marathon - nui ʻole nā poʻe ʻālapa i kapa ʻia ia ma ka mahele haʻuki.
ʻAʻole holo wale ka Athletic ma ke ʻano he ʻāpana o kahi papahana haʻuki. Mālama kēia i ke olakino a ke pāʻani nei no ka primacy, hoʻomaʻamaʻa i ka noʻonoʻo a me ke kino, a laila i ka hopena e kūpono ke kino, ikaika ka ʻuhane, a me ke kuko - olakino. Akā ʻo ka mea nui i kēlā me kēia hoʻokūkū haʻuki ʻaʻole ia ka lanakila iā ia iho ma ke ʻano he hoʻokūkū haʻuki ma waena o nā mea haʻuki.
