Gudun gajeren gudu: fasaha, ƙa'idodi da matakan aiwatarwa

Gudun tafiya ta nesa ana ɗaukar shi mafi birgewa dangane da nishaɗi tsakanin dukkan fannoni na guje guje. Yana buƙatar ƙarfin ci gaba sosai, tare da ikon haɓaka babban gudu a gajeren gudu. Hakanan kuna buƙatar iya sarrafa daidaiton motsinku.

Ayyukan motsa jiki

Kyakkyawan fasaha mai saurin nesa yana ƙunshe da tsinkaya akai-akai da tsawo. Tare da kowane ture kafa, ɗan wasan yana ƙoƙari ya shawo kan nisan wuri mai yuwuwa, yayin da yake kara saurin saurin turawan. Kuna buƙatar motsawa cikin babban sauri, wanda ke buƙatar haɓakar haɓakar haɓaka da haɗin kai sosai. Yana da mahimmanci a maida hankali kan aikin ba tare da wani abu ya shagaltar da shi ba. Thearamar asarar hankali tana barazanar rage gudu. Mita kafin a gama, an yi jifa na musamman - yana taimakawa don kunna sauran rundunoni don saurin ƙarshe. 'Yan wasa dole ne su sami damar tsere mafi tsere daga farkon sakan farko na tseren kuma kada su rasa shi a cikin dukkanin nisan.

Matsakaicin matakin tsere na mai tsere mai tsayi shine 200-240 cm (+ 40 cm zuwa tsayin jiki)

Nisa

Mutane da yawa suna mamakin idan yin tseren mita nawa ne, kuma za mu amsa cewa akwai da yawa da yawa da aka yarda da su. A lokaci guda, ana ɗaukar hanya a matsayin hanya madaidaiciya, tsawonta bai wuce 400 m ba.

A cikin wasanni, an yarda da tsere na mita 30, 60, 100, 200, 300 da 400 a gasanni guda. Hakanan akwai tseren relay: sau 4 mita 100 kuma sau 4 sau 400.

Idan a taƙaice muka rarraba nau'ikan gudu na nesa da kuma ba da halayen, bayanin zai yi kama da wannan:

• 100 m - na gargajiya, daidaitaccen gasar Olympics;
• 200 m - na gargajiya, daidaitaccen gasar Olympics;
• 400 m - na gargajiya, daidaitaccen gasar Olympic;
• 60 m - gasa na cikin gida;
• 30 m - daidaitaccen makaranta;
• 300 m - raba gasa.

Fasaha da matakai

Yi la'akari da ka'idoji don tafiyar da tazara mai nisa, gwargwadon aikin duka ya ƙunshi fasali 4 a jere:

• Farawa;
• Fara gudu;
• Nisa yana gudana;
• Karshe.

Dole ne dan wasa ya iya shiga kowane bangare na tsere, saboda ci gaban sa a karshen zai dogara da wannan. Bari muyi la'akari dalla-dalla duk matakan tseren.

Fara

Nau'in shawarar farawa a cikin gajeren gudu yana da ƙasa. Yana inganta ci gaban mafi sauri a farkon tseren.

1. Matsayin farawa na dan wasa: tsere a gaba, jujjuyawa a baya, a nesa da kafa biyu. An saukar da kai, duban yana kallon ƙasa, kafadu suna annashuwa, an tanƙwara makamai a gwiwar hannu.
2. A umarnin "Hankali", mai tseren yana sauya nauyin jiki zuwa ƙafafun gaba, yana ɗaga ƙashin ƙugu zuwa jirgin sama ɗaya da kai;
3. A umarnin “Farawa”, yana yin turawa mai ƙarfi kuma ya fara haɓaka sauri. Hannuna suna tafiya cikin lokaci tare da motsi, suna taimakawa don fita daga farawa cikin sauri.

Babban aikin wannan matakin shine yin motsi mai ƙarfi, a zahiri, don jefa jikin a gaba.

Fara gudu

Dabarar gujewa tazara mai nisa tana buƙatar ƙwarewar haɓaka iyakar saurinka a cikin matakan farawa 3 kawai. Jiki a karkace zuwa jirgin saman abin ɗorawa, kan ya kalli ƙasa, an miƙe ƙafafu sosai a gwiwoyi yayin turawa daga ƙasa. Afafun ba sa buƙatar ɗagawa sama daga ƙasa don kar a rasa mitar tafiya. Suna sauka a kan yatsun kafa, sa'annan su mirgine kafa zuwa diddige.

Gudu

Mataki na gaba a cikin dabarun tafiyar da nesa-nesa shine shawo kan hanya. A wannan matakin, ɗan wasan ya riga ya haɓaka saurin gudu - yanzu yana da mahimmanci a gare shi ya isa matakin gamawa ba tare da rasa matsayi ba. Kuna iya ɗaga kanku, amma dubawa ba da shawarar - wannan shine yadda isean milisoni masu daraja suka ɓace. Jikin har yanzu yana karkatarwa kaɗan (7 ° -10 °) - wannan yana ba da damar amfani da saurin ci gaba don amfanin ku. Upperangaren sama na jiki annashuwa ne - hannaye kawai a lanƙwasa a gwiwar hannu suna aiki, suna yin motsi na lokaci cikin jiki. Matsayi bai dame ba, yana mai da hankali gwargwadon iko akan motsin kafa. Lokacin yin kusurwa, ya zama dole a ɗan karkatar da jiki zuwa hagu, a ɗan juya ƙafafun a daidai hanya. Wannan zai hana dan wasan rasa gudu lokacin da abin motsa jiki ya fara juyawa.

Karshe

Baya ga hanzarin farawa cikin tafiyar nesa, yana da matukar mahimmanci a sami damar gamawa daidai.

• Babu wani dalili da yakamata ku rage gudu a nan, akasin haka, ana ba da shawarar tattara ragowar wasiyya kuma kuyi dash mafi ƙarfi;
• Akwai nau'ikan 2 na gama jefawa a kan kintinkiri - kirji ko gefe. Hakanan, ɗan wasan na iya gamawa ba tare da jifa ta ƙarshe ba - an yarda da shi ta hanyar abubuwan da yake so.
• A wasu lokuta, idan dabarun motsi bai cika cikakke ba ko kuma saboda ƙwarewar ɗan wasa, jifa kammalawa, akasin haka, na iya rage gudu ga mai gudu.

Hanyar kammalawa don yin tazarar nesa na bukatar dan wasan ya kammala aiki daya kawai - don gama tseren tare da matsakaicin sakamakon saurin. Yadda ya keta layin bashi da mahimmanci.

Yadda ake horarwa

Yawancin 'yan wasa suna da sha'awar yadda ake koyon gudu cikin sauri don tazara mai nisa - abin da za a biya iyakar kulawa. Bari mu tsaya a kan wannan batun dalla-dalla:

1. Yana da matukar mahimmanci a dunkule dabarar aiwatar da dukkan abubuwa;
2. A cikin horo, an biya hankali sosai don haɓaka amplitude na motsin kafa;
3. Ana koyar da 'yan wasa don sarrafa jiki, don cimma daidaito a kowane juzu'i na hannu ko kafa;
4. Tunda musculature na ƙafafu yana karɓar rabon zaki daga nauyin, yana da mahimmanci a haɓaka shi gaba ɗaya. Don wannan aikin, tseren ƙetare, tsaka-tsakin gudu, hawa sama, matakala, tsalle-tsalle cikakke ne.
5. Don ci gaban alamomin saurin, buga kwando, ƙwallon ƙafa.

Don kara karfin tafiyarka, ana ba da shawarar yin gudu a wuri tare da gwiwoyi masu tsayi. Mikewa babban sashi ne na aikinku don ƙara tsayi.

Idan kuna sha'awar yadda za ku ƙara saurin gudu don gajeriyar tazara, horarwa a kai a kai, sannu-sannu ƙara ɗaukar kaya. Yana da mahimmanci a bi tsarin don kauce wa tsangwama ko obalodi marasa tsari. Aikin farko na ɗan gajeren gajeren gajere mai gudu shi ne haɓaka fasahar sa. Kada kuyi ƙoƙari don haɓaka saurin nan da nan - da farko, koya wa jiki ya motsa daidai. Kuma a nan gaba, zaku iya haɗawa a cikin aikin shiri kan matsalolin saurin.

Kurakurai a cikin fasahar aiwatarwa

Don ƙarin fahimtar ƙwarewar fasahar gudu, ya zama dole a gano kuskuren gama gari waɗanda masu farawa ke yi.

• Yayin fara farawa kaɗan, kada ku tanƙwara a baya;
• Tabbatar cewa a farkon axis na kafadu yana da ƙarfi sama da layin farawa;
• Kar ka daga kanka, ka kalli kasa, kar abinda ya faru ya dauke hankalinka. Aikinku shine sauraron umarni, kuma saboda wannan ba kwa buƙatar idanu;
• Yayin hanzarin farawa, ana matse ƙugu a kirji, kuma an saukar da hannaye a ƙasa - kada a jefa su sama kuma kada a yi ta jujjuya wa ɓangarorin;
• A yayin hanya, duba gaba zuwa mita 10-15, ba gaba, kar a duba sama;
• Kada ka wahalar da jikinka na sama;
• An sanya yatsun ƙafafun a layi ɗaya, ko da juya su kaɗan zuwa ciki. Kuskuren zai kasance shine juya su.

Idan kuna sha'awar yadda za'a inganta saurin gudu, to a kula da kawar da wadannan kurakuran. Bi hanyar fasaha kuma sakamakon ba zai daɗe a zuwa ba

Amfana da cutarwa

Me yasa ya zama dole a inganta wasan gudu, wa zai iya amfani da wannan wasan gaba daya, banda kwararrun 'yan wasa? A takaice dai, bari muyi magana game da fa'idar wannan horon.

1. Baya ga fa'idodin lafiyar da ke bayyane, wannan wasan yana da kyau don saurin saurin motsa jiki da kuma ikon yin aiki da yawa cikin sauri. Waɗannan halaye ne masu mahimmanci ga ƙwararren ɗan wasan ƙwallon ƙafa, ɗan wasan ƙwallon kwando, skater;
2. Ananan hanyoyi suna da kyau don horo na jimiri, ƙimar da ta zo da amfani a kowane wasa.;
3. 'Yan wasan da ke son yin tsere a takaice suna da ingantaccen tsarin zuciya da zai iya aiki yadda ya kamata a cikin rashin isashshen oxygen. Wadannan ƙwarewar ana yaba su sosai a cikin hawan dutse.

Amsa tambayar ko wannan darasi na iya cutar da mutum, muna ƙarfafa cewa a ƙarƙashin yanayin cikakkiyar lafiya da motsa jiki masu tsari, amsar za ta zama mara kyau. Idan kuna da cututtukan tsarin musculoskeletal, na zuciya da jijiyoyin jini, ko kuma duk wani yanayi da ake hana kode, zai fi kyau a zabi wasa mafi laushi.

Matsayi

A ƙarshen labarin, muna gabatar da tebur na ƙa'idodi don rukuni don nisa daban-daban.

To shi ke nan, mun yi magana game da wasan tsere, tare da rufe dukkan mahimman bayanai. Kuna iya fara horo cikin aminci don samun lambar TRP da take sha'awarta. Ka tuna, don aikin gyaran aikin da aka samo, dole ne ku shiga cikin gasa ta hukuma. Kuna iya neman izinin wucewa ƙa'idodin TRP ta gidan yanar gizon gwaji: https://www.gto.ru/norms.

Kalli bidiyon: 101 Great Answers To The Toughest Interview Questions (Fabrairu 2025).