Akwai zaɓuɓɓuka da yawa don wuraren horo. Daban-daban hawa, daban riko, daban-daban lodi lodi. Muna magana ne game da marathons na hanya a cikin wannan littafin. Saboda haka, kwalta shine mafi dacewa a gare mu. Koyaya, idan akwai yiwuwar, to ya dace da amfani da wasu yanayi don gudu don dalilai na horo.
Kwalta yana gudana
Kuna shirin shirya gudun fanfalaki. Wannan yana nufin cewa yakamata kuyi yawancin motsa jiki akan babbar hanya. Dole ne ku kasance cikin shiri don gigicewa. Idan kuna gudu ne kawai a ƙasa mai laushi, to fita zuwa kwalta zai zama abin mamaki ga tsarin musculoskeletal kuma ba za a iya kauce wa rauni ba.
Yana da kyau a gudu ba kawai a kan titunan titi ba. Amma kuma a kan tsaunuka. Akwai marathons da ba safai suke hawa ba. Matsayin mai mulkin, akwai nunin faifai ko'ina. Sabili da haka, kada ku guji ɗagawa a cikin horo domin ku kasance a shirye domin su a cikin gasar.
Amma yi ƙoƙari ka guji fashe kwalta inda kowane mataki yake murɗe ƙafarka. Komai ƙarfin ƙarfin ƙafarka, amma irin wannan gudu zai yawaita haɓaka jijiyoyin kuma zai haifar da rauni. Idan zai yiwu kar a gudu akan irin wannan kwalta, kar a gudu. A bayyane yake cewa lokaci zuwa lokaci irin waɗannan sassan na iya bayyana akan hanyarka. Babban abu shine cewa babu irin wannan ɗaukar hoto gaba ɗaya.
Gudun kan ƙasa
Gudun kan ƙasa ya fi taushi Kuma yana sanya ƙarancin damuwa akan tsarin musculoskeletal ɗinka. Sabili da haka, idan kuna da waƙoƙin ƙazanta, to yana da mahimmanci a aiwatar da duk gicciyen farfadowa da yawancin tsere a kan su.
Kamar yadda aka ambata a sama, bai kamata ku riƙa gudu a ƙasa koyaushe ba idan kuna shirya don marathon hanya. Amma yin aiki a saman wurare masu laushi yana da ma'ana.
Idan baku da damar gudu akan kwalta kuma akwai hanyoyi masu datti kawai a kusa, sannan zaku iya shirya don marathon tare dasu. Koyaya, dole ne ku mai da hankali sosai ga ƙarfin horo. Kamar yadda sauyawa daga ƙasa zuwa kwalta zai yi wahala. Kuma dole ne ƙafafunku su kasance a shirye don wannan.
Gudun kan yashi
Idan kuna da rairayin bakin teku kusa ko wurin da yake da yashi mai tsabta, to zaku iya samun horo akai-akai. Idan yashi tsarkakakke ne, to kuna iya gudu kuyi atisaye na musamman na gudana kai tsaye kan yashi mai ƙafafun ƙafa. Irin wannan horon zai ƙarfafa ƙafafunku sosai. Kuna iya kawai gudu a kan yashi a cikin sneakers. Wannan kuma zai karfafa gwiwa.
Amma kar a cika shi. Gudun kan yashi yana da matukar damuwa. Kuma idan kun gudu da yawa, to zaku iya "kai ga" azabar horonku. Musamman idan yashi mai laushi ne da zurfin isa. A kan yashi mai yashi, ba za a sami irin wannan matsala ba. Kuma ana iya kwatanta shi da gudu a ƙasa.
Gudun cikin filin wasa
Filin wasa yana da taushi da taushi irin ta roba. A yanayin wahala, da wuya ku lura da bambanci da kwalta. A cikin yanayin "roba" bambanci zai zama babba. Gudun kan wannan farfajiyar ya fi dadi. Waƙar tana ba da ƙarin matashi. An rage nauyin gigicewa. Rikicin ya karu.
Ya dace ayi horon tazara a filayen wasa. Da farko dai, saboda sun fi sauƙi don tsara sassan tsayin da ake buƙata.
Koyaya, Ina ba da shawara cewa idan kun yi atisaye a kan wurare masu laushi, wani lokacin ku hau kan titin kuma ku yi jerin motsa jiki a wurin. Sake, domin jiki ya kasance a shirye don ɗaukar nauyi, gami da saurin tafiya. Idan kuna horo a filin wasa na kwalta, zaku iya yin kowane horo a can.
Domin shirin ku don nisan kilomita 42.2 yayi tasiri, ya zama dole ku shiga cikin shirin horo mai kyau. Don girmama bukukuwan Sabuwar Shekara a cikin shagunan shirye-shiryen horo kashi 40% rangwamen, tafi ka inganta sakamakonka: http://mg.scfoton.ru/
