Gudun shinge: fasaha da nisan nisa tare da shawo kan matsaloli

Gudun shinge fanni ne na musamman inda ba a taka rawar gani ba ta juriya da ƙarfin ɗan wasan ba, amma ta ikon iya daidaitawa, da kuma ikon kiyaye sauri a lokacin shawo kan matsala. Wannan motsa jiki ba safai ake amfani dashi ba tare da aikin motsa jiki, kamar rage nauyi ko inganta ƙoshin lafiya. Mafi yawan lokuta, yin wasanni ta hanyar matsaloli ana yin su ta ƙwararrun athletesan wasa waɗanda ke buƙatar haɓaka saurin gudu, da kuma ma'anar daidaito da kari.

Fasali da dokokin ƙawancen gudu

Wannan horon yana da matukar damuwa, don haka bai kamata a aikata shi ba tare da fahimtar dabarun ba.

• Dangane da dokokin duniya, matsaloli ba su wuce mita 400 ba.
• A lokacin hunturu, galibi ana shirya tseren da bai wuce mita 60 ba;
• Ginin da yayi kama da harafin L yana zama shinge.Hanyoyin jikin mutum na irin wannan matsalar yana ɗaukar mafi ƙarancin rauni ga mai gudu yayin jujjuyawar.
• Dokokin gasa a cikin matsaloli ba sa hana faduwa cikas, saboda ɗan wasa zai rasa gudu. Koyaya, gangan shingen shingen yana cike da horon horo.
• Ingantacciyar dabara ta gudu tare da cikas ta kunshi, wato, tsallake sifa, da rashin daukar gabar daga gefe;
• Ba za ku iya fita waje matattarku ba;
• An gajeren nisa, mafi girman tsayin daka (daga 0.76 m zuwa 1.06 m);
• An shigar da shingen a daidai wajan juna;

Nisa

Dokokin duniya sun ayyana takamaiman tazara, tare da nau'ikan matsalolin da suka danganta da lokacin shekara da kuma wurin gasar (filin wasa ko filin wasa)

1. A lokacin rani, mita 110 da 400 ga maza;
2. A lokacin rani, mita 100 da 400 na mata;
3. A lokacin hunturu, mita 50 da 60 na maza da mata.

Fasahar aiwatarwa

La'akari da dabarun jifa da mataki-mataki:

1. Nan da nan bayan fara farawa, mai gudu dole ne ya isa mafi sauri;
2. Bayan kimanin matakai 5, lokaci yayi da za a shirya don matsalar farko. Mita 2 kafin shingen, ya zama dole a fara fadada gwatsar da ke lilo;
3. Yayin turawa, dan wasan yakamata yaci gaba kamar yadda ya kamata, yana kokarin hawa kan shingen tare da lilo da kafar lilo. Don wannan yana da mahimmanci don samun kyakkyawan shimfidawa;
4. A lokacin abin da ake kira "hari", cinyar ƙafafun kafa ya zama daidai da bene.
5. Bugu da ari, akwai rarrabuwa na gabar turawa da sauya shi ta hanyar tsari;
6. Legafa na jirgin a lokaci guda ya isa bene a wani gefen shingen;
7. Ya kamata a sa ƙafa a kan yatsan, mirgina shi a kan diddige, jiki yana a tsaye, ba tare da lankwasawa gaba ko baya ba;
8. Sannan babban gudu ya sake tasowa;
9. Sabon "hari" zai fara mita 2 kafin shinge na gaba.
10. Sun gama tseren tsere kamar yadda aka yi a kowane nesa nesa - bayan cikas ta ƙarshe, suna haɓaka babban gudu kuma suna ƙetara layin gamawa.

Yadda za a shirya da kyau

Jogging yana haɓaka ikon tsallewa, ƙara ƙarfin hali, horar da daidaito da sauri. Motsa jiki yana buƙatar shiri mai inganci, saboda mai tsere na tsere da wuya zai iya samun babban sakamako nan da nan a nesa shingen, wanda ba za a iya faɗi game da halin da ake ciki ba.

• Yi shiri don dogon motsa jiki da cikakken horo na abubuwan yau da kullun na jifa;
• Ba da yawancin darasin don haɓaka ƙarfi da saurin iyawa;
• Yi aiki dabam don haɓaka ƙarfin hali da sassauci;
• Kar ka manta game da miƙa hadaddun;
• Don shawo kan shingen, yana da mahimmanci a ci gaba da samun nutsuwa, wanda ke zuwa ne sakamakon dogon horo da wahala.

Ta yaya za a inganta aikin ku kuma waɗanne abubuwa ne masu mahimmanci don horarwa don shawo kan shingen yadda ya kamata?

1. Koyar da dabarun hawa kan shingen tsari a kai a kai;
2. Yi ƙoƙari don ɓata lokaci kaɗan kuma babu taɓawa;
3. Yi ƙoƙari don cikakkiyar dabara don gabatowa cikas;
4. Zaɓi kuma kawo ga aikin atomatik zaɓin matsayin turawa da simintin gyaran kafa;
5. Gudanar da madaidaicin matsayi na jikin, saboda har ma da ɗan karkacewa daga dabarar da aka ba da shawarar tana haifar da asarar milliseconds masu tamani.

Fa'idodi, cutarwa da sabani

Don haka, mun tattauna ka'idojin gudu tare da matsaloli tare da nazarin dabarun aiwatar da aikin. Gaba, bari mu gano dalilin da yasa irin wannan horo yake da amfani kuma shin yana da kyau ayiwa mutane nesa da gasar kwararru:

• Ganin shingen yana inganta ƙarfin ɗan wasa. Wannan alamar tana da mahimmanci a cikin wasanni da yawa, misali, a cikin iyo, hawan nauyi, fasahohin fada daban-daban, da sauransu;
• Thearfin ɗan wasa na daidaitawa ya ƙaru;
• Hanyoyin saurin haɓaka suna haɓaka;
• An ƙarfafa kayan aiki da jijiyoyi;
• Tsarin zuciya da na numfashi sun karfafa;
• Samun iskar oxygen a jiki ya inganta.

Kuma wannan shine dubun dubatan bayanai game da fa'idar guduwa ga mata.

Tabbas, yin jifa yana da rashin ma'ana, gami da raunin jijiyoyi da jijiyoyin jiki da fari. Gudun gudu ba a hana shi ga mutanen da ke da cututtukan zuciya da jijiyoyin jini, jijiyoyin jini, glaucoma, bayan aikin tiyata na ciki, bugun zuciya da shanyewar jiki. An haramta fannoni na wasannin motsa jiki a cikin jihohin da basu dace da kowane irin motsa jiki ba, tunda suna buƙatar babban aiki daga dukkan tsarin mahimmanci.

Dan wasa na iya cutar da kansa kawai idan ya motsa jiki a gaban abubuwan hanawa. Hakanan, idan rashin isassun ƙwarewar dabara, haɗarin rauni yana ƙaruwa, saboda haka muna ba da shawarar horo a ƙarƙashin kulawar ƙwararren mai koyarwa.

Muna yi muku fatan nasara a cikin wasanni da kuma cikin rayuwar rayuwa!

Kalli bidiyon: SURVİVORDA BÜYÜK SÜRPRİZ! Survivor Ünlüler Gönüllüler (Fabrairu 2025).