Bari muyi magana game da gicciye-gari (gicciye), game da fasalin sa, dabarun sa, fa'idodi da matakin shirya shi? Da farko, bari mu gano menene "m filin". A cikin sauƙaƙan lafazi, wannan kowane yanki ne buɗe wanda ba shi da kayan aiki don gudana ta kowace hanya. A kan hanyar 'yan wasa akwai duwatsu, kumbura, kwaruruka, ciyawa, bishiyoyi, kududdufai, zuriyar ƙasa da hawan dutse.
Fasali na gudana a cikin shimfidar wuri na halitta
Gudun ketare ana kiransa "tseren hanya", wanda a zahiri yana nufin "hanyar gudu" a Turanci. Yankin ƙasa ana ɗauka mafi dacewa ga jikin mutum fiye da kwalta ko hanyar wasanni. Koyaya, wannan ba yana nufin cewa irin wannan nauyin zai zama mai sauƙi a gare shi ba - gudu yana buƙatar ɗan wasa ya ƙara haɓaka da hankali. Hanyar canzawa koyaushe baya bada izinin jiki don amfani da kaya, don haka tsokoki koyaushe suna cikin yanayi mai kyau.
Wannan wasan yana buƙatar ɗan wasa ya sami ci gaba mai ma'ana, ikon jin jikinsa, kowane tsoka da haɗin gwiwa. Duk jimiri da ikon yanke shawara akan tafiya zasu zo da sauki.
Tasiri a jiki
Kyakkyawan dalili don gudanar da ayyukan ketare zai zama nazarin fa'idodin da yake bayarwa ga jiki.
- Yana ƙarfafa tsarin zuciya da na numfashi;
- Veloarfafa tsokoki na tsakiya, cinyoyin quadriceps, gluteal da ɗan maraƙi, haɗin gwiwa da kayan haɗin kai;
- Yana tallafawa asarar nauyi (Gudun tafiya ya tabbatar da ƙona 20% karin adadin kuzari fiye da tsere na yau da kullun akan waƙa mai wadatarwa);
- Taushi, taimako na bazara a hankali yana shafar mahaɗan;
- Janar jimiri da sautin jiki sun inganta;
- Girman kai da ladabtar da kai suna karuwa;
- Yanayin halayyar-halayyar ya inganta (ƙasa tare da baƙin ciki, mummunan yanayi, gajiya saboda damuwa);
- Ba za ku taɓa yin gundura ba, saboda kuna iya sauya wurare aƙalla kowace rana. Af, ka san abin da zai faru idan ka yi gudu kowace rana? Idan ba haka ba, to lokaci yayi da za a bincika!
Yadda Ake Shirya?
Don haka, mun gano fa'idar guduwa a ƙetare ƙasa, amma kada ku yi hanzarin gudu nan da nan don sneakers. Da farko kana buƙatar gano yadda zaka shirya sosai don horo da kuma inda zaka fara.
Da farko dai, zaɓi wurin da ya dace - bar shi ya zama shimfidar ƙasa ba tare da zurfin zurfin ƙasa ba, hawa, yashi da duwatsu masu motsi. Kafin fara kowane motsa jiki, yi dumi - dumi tsokoki kuma shimfiɗa haɗin gwiwa.
Ma'auratan farko da muke ba da shawarar mu matsa cikin sauri domin "sake gano" halin da ake ciki, don daidaitawa da lodi. A hankali ƙara ƙalubalen ka ta hanyar ƙara lokacin motsa jiki daga minti 20 zuwa awanni 1.5 da kuma sa hanyar ta zama mai wahala.
Kayan aiki
Sayi kaya mai inganci, tare da mai da hankali kan zaɓin sneaker. Idan kuna shirin gudanar da aiki a kan tsaunukan ƙasa mai wahala da shawo kan matsalolin ƙasa, muna ba da shawarar zaɓar takalma masu tafin ƙafa masu ƙarfi, masu ɗorewa da juriya, waɗanda za su matse da kyau, tare da kawar da rashin jin daɗi yayin buga dutse.
Faduwa, rauni da rauni a wuraren wasan tsere na cikin ƙasa, don haka kula da kiyaye gwiwar hannu, gwiwoyi da hannuwanku. Sanye hula a kai, tabarau a idanunku. Na farko zai kiyaye daga zafin rana mai zafi, na biyu daga yashi, matsakaici da kuma yawan haske.
Idan kuna son horarwa a lokacin sanyi, to muna ba ku shawarar kayan aiki a takalmin gudu a cikin hunturu.
Dress don yanayi da yanayi. Kada tufafi su hana motsi, tsoma baki tare da yin jogging. Don yanayin damina, yi tanadi a kan abin hana ruwa iska, da hular hat mai iska, da T-shirt mai dogon hannu don gudu a cikin daji.
Dabarar motsi
Gudun wucewa na dogon lokaci ana kiranta ƙetare ƙasa, yana buƙatar kyakkyawan shiri daga ɗan wasa da kuma bin bin dabarar da aka ba da shawara. Zai zo da amfani lokacin da, a kan bayan doguwar kaya, gajiya ta bayyana, wanda, tare da sassaucin da ba daidai ba, yana haifar da haɗarin rauni.
Dabarar tsallaka-tsallake tsallake-tsallake ita ce, gaba ɗaya, kwatankwacin algorithm don tsere na daidaitacce, amma akwai wasu abubuwan daban. Misali, don kiyaye daidaito da sarrafa daidaituwa, dole ne ka taimaki kanka da hannayenka, karkatar da jikinka, canza hanya da tsayin tafiyarka, da sanya ƙafafunka a hanyoyi daban-daban.
Bambance-bambance a cikin taimako yana ɗaukar ƙungiyoyin tsoka daban-daban, don haka dabarun gudu da ƙasa ya bambanta.
- Lokacin hawa sama, zaka iya dan karkatar da jikin gaba, amma kar ka cika shi. Muna ba da shawarar cewa ka rage tsawon tafiya ka kuma yi amfani da hannuwan ka da ƙarfi.
- Haɓakawa ba ƙaramin ɓangare bane mai nisa, amma ba mai cin kuzari ba. Sabili da haka, ya fi sauƙi a gudu, amma haɗarin rauni ya fi girma. Zai fi kyau a daidaita jiki har ma ya dan ja da baya kaɗan. Kada ku ɗaga ƙafafunku daga ƙasa, ku yi gudu a ƙananan matakai da yawa. Tanƙwara hannayenka a gwiwar hannu kuma danna kan jiki. Sanya ƙafafunku a farko a kan yatsun ku, sa'annan ku mirgine a kan diddige ku. Banda ƙasa mai laushi - a cikin waɗannan yanayi, da farko sanya dunduniya a cikin ƙasa, sannan yatsan
Yadda ake numfashi daidai?
Gudun wucewa ko tsallakawa zuwa ƙasa yana buƙatar ɗan wasa ya sami ingantaccen kayan aikin numfashi. Bari muyi la'akari da yadda ake numfasawa daidai da wadannan jinsunan:
- Ci gaba da santsi har ma da kari;
- Yi numfashi ta halitta, ba tare da sauri ko jinkiri ba;
- An ba da shawarar yin shaka ta hanci, fitar da iska ta cikin baki, amma yayin gudu da sauri, an yarda ya shaka ta baki da ta hanci a lokaci guda.
Gasa
Ana gudanar da gasa ta ƙetare a kai a kai a duniya. Wannan ɗayan ɗayan horo ne na wasannin motsa jiki na Olympics, shahararren wasanni a yau tsakanin masu sha'awar. Af, ba ta da tsauraran ƙa'idodi don waƙar. Mafi yawanci, 'yan wasa suna gudu a cikin gandun daji, a filin kan ciyawa, a cikin duwatsu, a ƙasa. Lokacin gasar ƙetare ƙasa yawanci yana farawa bayan ƙarshen babban lokacin wasannin motsa jiki, kuma galibi galibi a cikin watannin bazara.
Af, ana ɗaukar Ingila a matsayin asalin asalin sahun gudu, a can ne ake ɗaukar tsere-tsere kamar wasan ƙasa.
Idan kun gaji da injin motsa jiki a dakin motsa jiki ko kuma sun gundura da filin shakatawa na birni, ku ji daɗin fita daga gari, daidai filin, ku fara gudu a can. Sanin fauna masu tarko - tashi da kayan kwalliya da kadangaru. Idan kana zaune a wani yanki mai tsaunuka, yafi kyau! Shirya wa kanku tsattsauran motsa jiki tare da bambance-bambance masu tsayi da yawa - har ma da raha mai ƙarfi a cikin dakin motsa jiki zai yi kishi da yanayin jikinku! Kawai kada ku wuce da nisa - fara da ƙaramin kaya kuma ku gwada ƙarfin ku sosai.
