Gudun matsakaici yana gudana hanyoyin da suka fi tsayi tsere, amma sun fi guntu tsawo, daga 600 - 3000 m. Horon yana buƙatar ingantaccen azanci na jimiri, ikon haɓaka saurin sauri da bin ƙa'idodin tsarin wajen horo. Musamman, wannan ya shafi abinci mai gina jiki, waɗanda za mu yi magana game da su a ƙasa ƙasa.
Menene shi kuma menene nisa?
Gudun nesa-nesa tsere ce ta tsallaka ƙasa a kan hanyar filin wasa wacce ta fara bayyana a cikin wasannin Gasar Olympics tun a ƙarshen karni na 19.
A wannan ladabin, kawai iya gudu da sauri bai isa ba. Wani fasalin motsa jiki shine buƙatar haɓaka ƙwarewar zaɓar saurin saurin motsi wanda za'a kashe ƙarfin athan wasa kamar yadda ya kamata. Yakamata a zabi iyakar gudu da kyau yadda dan wasan zai zo layin farko, ba tare da barin mukamai ba saboda tsananin gajiya. Sanin wannan ma'auni yana tabbatar da nasarar mai tsere.
Masanan ilimin kere kere na aikin nesa-nesa shine farawa a yanayin anaerobic, kamar yadda yake a cikin gajeren gudu. A wannan yanayin, ana amfani da glucose sosai. Bugu da ari, a cikin hanyar, yunwar iskar oxygen ta fara, inda aka riga an cinye glycogen (wanda aka tara shi cikin shagon glucose a cikin hanta). Jiki yana cikin matsanancin damuwa kuma yana buƙatar cikewar makamashi a kai a kai, wanda shine dalilin da ya sa 'yan wasan da ke yin tsere a nesa su kamata su gina abincin su da kyau.
Don haka, mun bincika fasalin tafiyar nesa, to, bari mu jera nau'ikan hanyoyin da ake da su:
- 600 m - hanya madaidaiciya, galibi ana amfani da ita azaman nau'in gwaji don tantance yanayin lafiyar ɗan wasa;
- 800m - Gasar Olympics, wanda mutane da yawa ke kira "tsere mai tsayi". Yana buƙatar ƙwarewar dabara mai ma'ana, wanda dole ne ɗan wasa ya iya yin amfani da dabarar gudu duka a matsakaiciyar tazara da gajere;
- 1000 m - irin waɗannan tsere galibi ana yin su a cikin gasa ta kasuwanci;
- 1500 m - Nisan Olimpik, kuma an haɗa shi a cikin jerin ayyuka a cikin tseren tsere na maza don maza.
- Mil 1 ne kawai tseren da ba a ma'auni ba wanda ba a haɗa shi cikin shirin Olympiad ba;
- 2000 m hanya ce matsakaiciya wacce 'yan wasa ke gudanar da layuka 5 na mita 400 kowanne a filin wasan.
- 3000 m shine mafi tsayi mafi tsayi a tsakiyar waƙa da filin.
Ci gaban jimrewa a cikin tsere mai nisa shine babban aikin 'yan wasa waɗanda suka zaɓi waɗannan fannoni.
Fasahar aiwatarwa
Dabara da dabarun gudu a matsakaita nesa ya dogara ne akan cin nasara akan matakai 4: farawa, hanzari, gudu da gamawa. 'Yan wasa suna koyon iya shiga kowane mataki tare da hada su cikin nasara gaba daya. Duk ƙoƙarin ana tura shi zuwa ikon kashe kuzari yadda ya kamata, yana kiyaye iyakar saurin motsi. Bari mu kalli dukkan matakan tsaka-tsakin da ke gudana daban.
Fara
- Suna farawa daga babban farawa. Matsayi farawa - tura ƙafa a gaba, jujjuya kafa a baya, tazara tsakanin ƙafa 20-35 cm. Legafafu suna lankwasawa a gwiwoyi, an miƙa nauyin jiki zuwa gaba, an saukar da kai, duban ƙasa. Hannuna sun tanƙwara a gwiwar hannu, annashuwa, hannayensu sun taru cikin rauni na ƙarfi;
- Dangane da ka'idojin gudu a tazara ta tsakiya, babu umarnin "Hankali", nan da nan bayan "Zuwa farkon" ya bi "Maris". Da zaran wannan karshen ya sake kara, dan wasan zai kara samun ci gaba sosai.
Cikakke
- Ya kamata ku hanzarta kai tsaye zuwa matsakaicin daga sakan farko na tseren. Daga baya, gudun zai dan rage kadan dan amfani da kuzari mai inganci;
- Saurin farawa koyaushe ya fi na nesa nesa, saboda yana da mahimmin hankali ga ɗan wasa don samun ci gaba a farkon nisan;
- Kusa da mita 70-100, ya zama dole a hankali a hankali zuwa yanayin saurin da ake so, wanda ɗan wasa zai sami nasarar kammala hanya ba tare da rasa matsayi ba;
Gudu
- Tsawon matakan ya kamata ya kai kimanin mita 2, dan wasan yana yin matakai 3-5 a sakan daya;
- Jikin ya dan karkata gaba, a zahiri 5 °.
- Hannun sun tanƙwara a gwiwar hannu, suna tafiya akasin haka da ƙafafu, kuma tsananin motsinsu yana shafar saurin motsi. Arin himmar ɗan wasa yana aiki tare da ɓangarorin sama, da sauri zai rinjayi hanya;
- Jiki na sama yana da annashuwa kamar yadda ya yiwu.
Gama
- Wannan matakin yana farawa wani 300 m kafin ƙarshen matsakaicin nisa;
- Dan wasan yana kara yawan matakai;
- Toarfin ya ɗan karkata don yin amfani da ƙarfi;
- Ana yin dorinar ruwa ko hanzarin kammalawa, wanda dan wasa ke tattara sauran karfinsa kuma yana yin hanzari mai karfi;
- An ba shi izinin amfani da dash na ƙarshe zuwa tef ɗin gamawa - kirji ko ƙuƙwalwar kafada.
M kuskure a cikin dabara
Inganta fasahar nesa ta nesa ba zai yiwu ba tare da nazarin kuskuren da aka saba ba.
- A farkon farawa, ƙafafun cirewa bazai kusanci layin sifili ba. Kafadu ba za su iya tsayawa bayan layin farawa ba. Legsafafu ba sa lankwasawa zuwa rabin-squat - daidai ne kawai a lanƙwasa su kaɗan a gwiwoyi;
- A cikin hanzari, kafafu, sun durƙusa a gwiwoyi, kada ku yi jifa da ƙarfi, kuma ƙafa a cikin iska koyaushe yana kasancewa a layi ɗaya da bene (kar a ɗaga sama);
- Yayin da yake gudu, ana matse ƙugu a kirji, ba sa waige, kallon yana mai da hankali kan na'urar motsa jiki;
- Hannaye basa yin amai, a layin gamawa, musamman lokacin ja da kirji, har ma an dan ja da baya.
- Kula da matsayin kafa lokacin gudu a matsakaiciyar tazara - an saka safa a ciki kaɗan.
Yadda ake horarwa?
Wasan motsa jiki na matsakaiciyar nesa yana buƙatar daidaitaccen tsari.
- Da farko, yana da mahimmanci muyi nazarin dabarun a ka'ida - don wannan, 'yan wasa suna kallon bidiyo, yin nazarin dabaru akan zane;
- Bugu da ari, suna yin amfani da dabarar motsi na kowane ɓangare na jiki - makamai, ƙafafu, kai, jiki, ƙafa;
- Masu farawa fara gudu a cikin layin madaidaiciya, suna aiwatar da saurin sauyawa. Gudun tazara da tsayi ana daukar su kyawawan halaye;
- Sau da yawa, ana yin tseren jan hankali, wanda ɗan wasa mai ƙarfi yakan jagoranci mai rauni a kan ɗorawa (a zahiri, a kan igiya). Ba a amfani da hanyoyin Harsh a ko'ina kuma zai iya haifar da rauni;
- Aikin motsa jiki don gudana a matsakaiciyar nesa ana yin su daban don ƙara ƙarfin hali - dogaye da matsakaitan tsere, tsere a guje, jigila, tare da matsaloli.
- 'Yan wasa kuma suna koyon yadda za su shiga juyawa ba tare da rasa alamun hanzari ba;
- An ba da hankali musamman ga nazarin daidai dabarun farawa da ƙarewa.
Abinci
Don haka, mun ba da cikakken bayani game da tafiyar nesa ta tsakiya, bincika dabaru, matakai, matakan horo. A ƙarshe, bari muyi magana game da abinci mai gina jiki, wanda, kamar yadda aka ambata a sama, ya kamata a yi niyya don tara isasshen adadin glycogen a cikin hanta.
Dole ne abincin ɗan wasa ya kasance mai daidaito da tsari. Cin abinci mai mai da soyayyen ya kamata a iyakance, wanda zai biya rashin kayan lambu da 'ya'yan itatuwa.
Cin abinci mai gina jiki mai mahimmanci yana da mahimmanci don ƙarfafawa da haɓaka tsokoki, da kuma murmurewa daga ayyukan motsa jiki da gasa masu wahala.
An haramta cin abinci fiye da kima, yana da kyau a bunkasa dabi'ar cin abinci kashi-kashi, sau 4-6 a rana. An haramta abinci mai zaki, abinci mai sauri da kuma yawan wadataccen abinci mai tsafta.
A takaice, abincin dan wasan da yake atisaye a matsakaita nesa kamar haka:
- 20% na abincin yau da kullun shine furotin;
- 20% - madaidaici mai (nama, kayan kiwo, man zaitun);
- 60% - hadadden carbohydrates (waɗanda ake cinyewa a hankali, nau'ikan mai ne ga ɗan wasa). Kayan su sun hada da hatsi, burodi, dankali, busassun 'ya'yan itatuwa, yoghurts.
Da kyau, yanzu kun san menene nisan tsaka-tsaka, mita nawa yake kuma menene fasalin wannan horo. Ya rage kawai don koyon yadda ake amfani da ilimi a aikace. Muna fatan tauraron ku ya haskaka a sararin samaniyar wasanni!
