Gudu gudu: dabarun aiwatarwa da kuma saurin gudu

Gudun gudu ba wai kawai ɗayan shahararrun fannoni ne na wasanni ba, har ma da motsa jiki mai tasiri don kiyaye yanayin jiki, haɓaka lafiya, da rage nauyi. Wannan shugabanci a wasannin motsa jiki ana kuma kiransa gajeren gudu.

Menene Tseren Gudu?

Don taƙaitaccen fasalin fasalin wannan ladaran, muna ƙarfafa cewa wannan ita ce kawai wasanni da ke buƙatar dogon motsa jiki mai gajiyarwa, amma yana da secondsan daƙiƙa. Wannan shine dalilin da yasa ake daukar gasa a matsayin mafi kayatarwa da birgewa. Wadannan gasa sune ake nufi idan suka ce makomar 'yan wasa ta dogara ne da millisecond. Irin wannan tseren yana buƙatar ɗan wasa ya kasance yana da ƙwarewar saurin gaske, daidaita daidaito da juriya. Da kyau, kuma ba shakka, jijiyoyin ƙarfe.

Babban nisan gudun shine: 30 m, 60 m, 300 m, 100 m, 200 m da 400 m, yayin da uku na karshe sune Olympic.

Fasahar aiwatarwa

Ingantaccen dabarun gudu yana dogara ne akan canjin tsari na matakai 4: farawa, hanzari, nesa, ƙare.

Saboda gajeren nesa, dole ne a aiwatar da dabarar cikin kulawa sosai, saboda ko da ɗan ƙaramin kuskure na iya juyawa zuwa gazawa. Dan wasan kawai ba zai sami lokacin da zai dawo da sakan da aka rasa ba yayin fara rashin nasara ko hanzari.

Usain Bolt, dan asalin Jamaica, ya yi gudun mita 100 cikin dakika 9.58 kawai. Har yanzu ba a karya wannan rikodin ba.

Fasahar gudu tana da halin numfashi na anaerobic. Wato, babu oxygen, saboda dan wasa baya numfashi kadan a duk hanyar da yake hutawa. Ana fitar da makamashi daga ajiyar da aka samu a baya.

Don nazarin dabarun daki-daki, bari mu tuna waɗanne matakai aka ƙaddamar da tseren gudu zuwa kuma muyi la'akari da kowanne daki-daki.

1. Fara. Suna farawa daga ƙaramar farawa. Ana amfani da pads masu gudana na musamman, daga abin da 'yan wasa ke matsawa lokacin da suka fara motsawa. Gafa mai tsalle yana gaba, da baya, a tazarar ƙafa biyu, ƙafafun kafa yana nan. Kan ya sauka, an matse gemun a kirji. Hannaye akan layin farawa. A umarnin "Hankali", dan wasan ya daga duwawun zuwa matsayin kansa kuma ya canza dukkan nauyinsa zuwa kafar turawa. A umarnin "Maris", da karfi ya tunkuɗa daga ƙasa ya fara motsi.
2. Cikakke. A cikin matakai 3, ɗan wasa ya kamata ya hanzarta zuwa iyakar gudu. Jiki an ɗan karkata zuwa na'urar motsa jiki, duban yana kallon ƙasa, hannayen sun tanƙwara a gwiwar hannu kuma an matse su a jiki. A yayin tseren, an miƙe ƙafafu sosai a gwiwoyi, an ɗaga kwatangwalo sama, ƙafafu suna da ƙarfi suna turawa daga ƙasa.
3. Mataki na gaba na tseren gudu shine babban nesa. Yana da mahimmanci a gudanar da shi a cikin saurin cigaba ba tare da rasa matsayi ba. Ba za ku iya shagala ba, duba ko'ina, rage gudu.
4. Gama. 'Yan mitoci kaɗan kafin layin gamawa, yana da mahimmanci a tattara duk rundunoni a hanzarta yadda ya kamata. Amfani da fasahohi daban-daban an yarda: jifa daga kirji, a kaikaice, da dai sauransu.

Gaskiya mai ban sha'awa! Dangane da ka'idojin gudu, idan karfin iska a cikin gasar ya fi 2 m / s, ba a kirga sakamakon karshe ga 'yan wasa a matsayin rikodin mutum.

Don haka, mun binciki matakan gudu da gudu, da dabarun motsi a cikin kowannensu. Yanzu zamu bayyana kurakuran da gama gari wadanda sabbin shiga zasu yi gwagwarmaya dashi.

Kuskure gama gari

Gudun gudu shine gajeren nesa, mun riga munyi magana game da wannan. Muna sake jaddada muhimmancin cikakkiyar fasahar zartarwa. Yana da mahimmanci don kawar da kuskure da gazawa, waɗanda daga cikinsu waɗannan abubuwa sun fi yawa:

1. A farkon farawa, suna tanƙwara a cikin ƙananan baya;
2. Kafadu suna matsawa sama da layin farawa (ko karkata nesa da shi). Daidai, lokacin da kafadu suna da ƙarfi sama da layi;
3. A yayin motsi, suna daga kawunansu, suna waige;
4. Suna girgiza hannayensu bazuwar. Hakan daidai ne - don motsa su tare tare da ƙafafu cikin tsari daban-daban;
5. Sanya ƙafa a kan diddige. Hakan daidai ne - don gudu da turawa tare da safa;
6. Juya ƙafa;
7. Sannu a hankali kan babbar hanyar.

Amfana da cutarwa

Me kuke tsammani yana haɓaka saurin gudu baya ga ƙwarewar saurin sauri da jimiri? Yaya wannan wasan yake da fa'ida gabaɗaya? Af, ko kun san cewa ana amfani da dabarar gudu don ƙona kitse?

Bari mu lissafa duk fa'idodin wannan horo!

• Rashin daidaituwa da daidaituwa na motsi yana ƙaruwa;
• Jiki yana cike da iskar oxygen, saurin jini yana gudana;
• An inganta hanyoyin tafiyar da rayuwa;
• Tsarin zuciya da na numfashi sun karfafa;

Ba don komai ba ne ake amfani da dabarar gudu a guje don rage kiba - yayin tsarin atisaye, ana kona kitse sosai;

Don haka, mun gano fa'idodi game da guduwa a guje, yana da mahimmanci mu warware rashin dacewar sa.

• Akwai haɗarin haɗari mai haɗari ga ɗakunan, musamman a cikin masu farawa waɗanda ba su da kyau gyara dabarun;
• Tare da ƙarancin horo na motsa jiki, yana da sauƙi a cika tsokoki;
• An hana wannan wasanni a cikin cututtuka na tsarin zuciya da jijiyoyin jini, tsarin musculoskeletal, tsarin numfashi, ciki. Hakanan, duk wani atisaye mai gudana an hana shi bayan ayyukan ciki, bugun zuciya, bugun jini, ciwon daji, glaucoma, da sauran dalilai na likita.

Injiniyan lafiya

Ba tare da la'akari da nau'in tseren gudu ba, kowane ɗan wasa dole ne ya bi matakan kariya kuma ya bi dokoki:

1. Duk wani motsa jiki yakamata ya fara da dumi kuma ya ƙare da sanyi-ƙasa. Na farkon yana zafafa ƙwayoyin da ake so, na biyu kuma ya haɗa da motsa jiki;
2. Ba za ku iya shiga cikin wasannin motsa jiki ba idan kun ji ba lafiya;
3. Yana da mahimmanci a nemo manyan takalmin gudu tare da tafin kafa;
4. Tufafi ya kamata su zama masu daɗi, ba ƙuntata motsi ba, gwargwadon lokacin;
5. Ana gudanar da horo a cikin buɗaɗɗen wuri, dangane da yanayin da ya dace (bushe, kwantar da hankula) ko a filin wasa tare da matattakalar musamman;
6. Yayin tseren, an hana shi barin iyakar matakalar taka. A cikin gasannin hukuma, keta wannan doka zai haifar da cancanta;

Yadda ake horarwa?

Yawancin 'yan wasa masu ƙwarewa suna da sha'awar yadda ake horar da gudu da gudu da kuma yadda zasu inganta ayyukansu. Saboda wannan, yana da mahimmanci ayi duk matakan matakai na aiwatar da aikin, kazalika da bin tsarin horo. Ga jerin manyan atisaye waɗanda ke aiki sosai akan ƙwayoyinku na niyya:

• Huɗu a kan tabo tare da sauya ƙafa a cikin tsalle;
• Gudun tafiya;
• Gudun gudu;
• Gudun matakan;
• Yin tsalle a kan kafa daya gaba, baya da zuwa bangarorin (kafar tana dan lankwasawa a gwiwa);
• Daban katako;
• Motsa jiki mai ɗumi don haɗin gwiwa.

Mutane da yawa za su so su san yadda ake gudu da sauri. Amsar tambayar mai sauki ce: "Forcearfi da aiki za su niƙa komai." Ka tuna wannan karin magana? Ta dace a nan babu kamarta. Yi horo sosai, kar a tsallake azuzuwa, kuma koyaushe ƙara ƙalubalen ku. Arin amfani da ƙwazo, mafi girman sakamakon zai kasance. Wannan ita ce dokar Duniya, wanda har yanzu ba wanda ya iya musanta shi!

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