Hanyar gudu don masu farawa da ci gaba: yadda ake gudu daidai

Fasahar gudu kamar alama mai sauƙi ne kawai a kallon farko, a zahiri, ya haɗa da nuances da yawa. Me kuke tsammani dabara ta shafi? Ba wai kawai alherin motsin mai gudu ya dogara da shi ba, har ma da lafiyar sa, saboda rashin kiyaye ka’idoji na haifar da karin damuwa kan gabobi da jijiyoyin jiki, wanda ke cike da rauni da rauni. Idan baku san yadda ake gudu daidai ba, ma'ana, dabarun gudu da motsi na yau da kullun, ba zaku taɓa samun ƙarfin jimrewa ba. Wannan yana nufin cewa ba zaku sami farin ciki daga azuzuwan ba kuma da sauri ku watsar da wannan kasuwancin.

Kuma gabaɗaya, kuna son yin gudu cikin nutsuwa da kwanciyar hankali, tare da kama idanun mutanen da suke wucewa? Ko kuwa kun fi son yin juyi da yawa daga kafa ɗaya zuwa wancan, kuna girgiza hannayenku, kuna tunatar da wasu game da duck ko penguin mai ciki?

Tambayar ta kasance mai faɗi ne, ba lallai ne ku amsa ba. Don haka, bari muyi la'akari da madaidaiciyar hanyar gudu don masu farawa, waɗanda ƙungiyoyin ƙungiyoyinsu suka haɗa da abubuwa da yawa:

1. Motsa hannu;
2. Matsayin jiki;
3. Takun kafa;
4. Sanya kafa.

Aikin hannu

Da farko, bari mu gano yadda ake gudanar da aiki daidai a fannin fasahar hannu. Babban kuskure ne a yi tunanin cewa babban aiki yayin gudu ana yin ta da kafafu. Hannaye suna taka muhimmiyar rawa a cikin daidaita dukkan jiki, suna aiki azaman ma'aunin ma'auni da hanzari (lokacin samun saurin sauri, hannuwan suna aiki da ƙarfi), kuma tushen ƙarin ƙarfi. Gwada gudu, matse kafadu kuma rabin karfinku zai lalace!

Don haka, mahimman kayan aikin gudu a fagen aikin hannu sun haɗa da nuances masu zuwa:

• Girajin kafaɗa ya kamata ya zama mai annashuwa gaba ɗaya;
• Hannun sun tanƙwara a gwiwar hannu a kusurwar dama;
• Suna motsawa cikin aiki tare tare da kafafu, amma a cikin wani tsari daban;
• An matse hannayen cikin rabin dunkulallen hannu, yayin da iskar iska zuwa tafin hannu ta kasance kyauta (don kar gumi ya karu). Zaka iya ɗan tattara yatsun hannunka, ƙirƙirar "baki";
• Yayin gudu, hannayen suna tafiya tare da haƙarƙarin - gaba zuwa ƙwanƙwamar baya, baya har sai ya tsaya;

Mun bincika dabarun hannaye yayin gudu, bari mu ci gaba.

Matsayin jiki

Gudun fasaha ba zai taɓa zama daidai ba idan ba ku koyi yadda ake riƙe jiki da kyau ba.

• Bayan baya ya kamata ya kasance madaidaiciya, yayin da jiki ke lankwasawa kaɗan gaba (bai wuce 7 ° ba);
• Kafadu ba sa motsi, kada ku yi aiki tare tare da makamai;
• Kallon yana kallon gaba, an riƙe kai tsaye, an ba da izinin karkatar da ƙasa kaɗan har zuwa 25 ° (don sarrafa sauƙi);
• Ba'a ba da shawarar duba ko'ina da kallo ba, musamman yayin tseren gudu. Za ku rasa gudu, kuna iya yin tuntuɓe, ku rasa nutsuwa, ku numfasa;

Athleteswararrun athletesan wasa suna da kyakkyawan hangen nesa, wanda ke basu damar ganin duk abin da ke faruwa a kusa da su, ba tare da sun juya kawunansu ba.

Mun binciki madaidaicin matsayin jiki yayin gudu, sa'annan muci gaba zuwa dabarar kafa.

Workafafun kafa

Don haka, yanzu kun san yadda za ku riƙe hannayenku da jikin ku yadda ya kamata yayin gudu, ya rage don magance ƙafafu da ƙafafu.

• An ba da hankali na musamman ga dabarun motsin kafa, saboda madaidaiciyar horo, ga mafi yawancin, saita kaya a ƙasan jiki;
• Liftaga gwiwa ya dogara da saurin mai gudu - mafi girma shi ne, mafi girman ƙugu.
• Misali, dabarun gudun fanfalaki na nuna karancin gwiwa, wanda a waje yake kama da dan wasan da ke motsa jiki "share duwaiwan baya", amma ba tare da ya taba gindi da yatsun kafa ba. Amince, gudun fanfalaki yana da wahalar gudu yayin kiyaye babban gudu.
• Hakanan, saurin tuntuɓe ya shafi lokacin tuntuɓar ƙafa tare da waƙa - ƙasa da shi, saurin gudu ga ɗan wasa;
• Lokacin gudu, kafafu yakamata su motsa don jiki kawai yana zuwa gaba (ba sama ba);
• Ko ta yaya baƙon abu zai iya sauti, ku ma kuna buƙatar iya shakatawa ƙafafunku yayin gudu. Idan kun fahimci wannan ƙwarewar aƙalla sau ɗaya, to ku san dabarun har abada. Abin kamar hawa keke mai taya biyu ko iyo - kawai kuna buƙatar ɗaukar ma'auni ko jin ma'auni akan ruwa, kuma ba za ku sake faduwa ko nutsar da ku ba.

Sanya kafa

Hanyar gudu a yankin matsayin ƙafa tana ba da damar zaɓuɓɓuka uku:

1. Kafana. Ana aiwatar da shi a takaice zuwa matsakaita nesa inda ake buƙatar babban gudu da ƙwarewa. Wannan dabarar da sauri tana taya da toshe tsokoki, don haka bai dace da dogon zango ba;
2. Daga yatsun kafa zuwa diddige. Wannan dabarar ta dace da tafiyar hawainiya - don tafiyar ƙasa-da-ƙasa, tsalle-tsalle cikin annashuwa, marathons, da dogayan hanyoyi. Wannan hanyar sanya ƙafa ita ce mafi kyawun yanayi ga mutum (muna tafiya haka tun daga haihuwa), sabili da haka yana ba ku damar kashe kuzarin tattalin arziki a kai.
3. A wajen kafar. Yana ba da izinin rage girgiza daga turawar da ke faruwa lokacin da ƙafa ya faɗi ƙasa. Da farko, yana buƙatar daidaituwa ta musamman, to sai a haddace dabarar kuma ayi shi cikin ilhama.

Yadda ake gudu daidai?

Mun yi nazarin yadda za a gudanar da daidai daidai dangane da motsin sassan sassan jiki daban-daban. Abu na gaba, zamu yi magana akan hadaddun tanadin ingantacciyar dabara, amma da farko, pointsan mahimman bayanai:

1. Kar a manta da dumama da sanyaya.
2. Koyi yadda ake numfashi da kyau da kuma abin da yakamata ayi idan ba numfashi kake ba;
3. Sayi kayan aiki masu kyau da ingancin sneakers;
4. Yanke shawara game da wurin;
5. Kawar da contraindications don gudu.

Yadda ake yin tsere a kan titi, menene cikakkiyar dabara?

• Jiki a madaidaice, kan ya dan karkata gaba, yana duban gaba;
• Hannun sun tanƙwara a gwiwar hannu, suna tafiya baya / gaba daidai tare da ƙafafu, a cikin wani tsari na gaba;
• Matsakaicin gudun - matakai 3 a kowace dakika;
• Ga kowane matakai biyu - shaƙa, matakai biyu na gaba - shaƙar iska, da sauransu;
• Gwiwa ba ya daga yawa, saurin yana matsakaici;
• Sanya ƙafa daga dundun zuwa ƙafa.

Yaya tsawon lokacin da za a koya?

Koyon dokoki da dabarun tafiyar da kanku ba abu bane mai wahala, amma akwai kama. Babu wanda zai gaya maka cewa kayi kuskure a wani wuri, wanda ke nufin cewa zaka motsa ba daidai ba. Kuma sake horarwa, kamar yadda kuka sani, yafi wahalar koyo daga farko.

Wannan shine dalilin da ya sa muke ba da shawarar tuntuɓar mai horarwa wanda ya san yadda za a tsara dabarun gudu da koyar da madaidaiciyar juzu'i na kowane ɓangare na jiki. Wasu darasi sun isa kuma baku buƙatar malami. A kan matsakaici, don saba da ƙirar da sauƙin aiwatarwa a cikin yanayin "autopilot", ya isa daga kwanaki 14 zuwa 30.

Kuskure akai-akai

• Yana da mahimmanci don motsa hannuwanku a cikin wani tsari daban tare da ƙafafunku, in ba haka ba za a cika matsi kuma ɓarnar kuzari zai faru;
• Idan jiki ya dan yi gaba sosai, kashin baya zai yi nauyi, za ku gaji da sauri, kuma ku rasa gudu.
• Ba za ku iya motsa jikinku zuwa dama da hagu ba. Wato, a yayin wasan motsa jiki, kafadu ba sa motsi, ba sa tilasta dan wasan ya kammala rabin juyawa.
• Kada ka karkatar da kanka baya ko ɗaga kafaɗunka sama;
• Kada ku ƙafa ƙafafunku ko juya safa.
• Koyaushe fara motsa jiki tare da dumi, kuma ƙare tare da kwantar da hankali.

Da kyau, yanzu kun san yadda ake koyon gudu daidai - ƙa'idodi masu sauƙi da wuya su haifar muku da wata matsala. Ka tuna, kawai zaka iya mallakan wannan algorithm ɗin ne idan horarwarka ta tsari ce. Babu ɗayan umarnin da zai iya maye gurbin ƙwarewar aiki, sabili da haka, kashe kwamfutar ka tafi matattarar abin.

Kalli bidiyon: si tu mélanges le clou de girofle avec de lhuile de bébé alors tu me diras merci (Mayu 2025).