Warm-up wani bangare ne mai matukar mahimmanci na nasarar cin nasara. Rashin dumi mara kyau ko rashin sa zai hana ka nuna matsakaicin gudunka a nesa ɗaya ko wata.
Akwai tsarin dumama-dumu wanda yakamata ayi amfani dashi kafin kowane motsa jiki na motsa jiki ko tazara. Amma irin wannan tsarin bazai dace da masu gudu ba don fara gudun fanfalaki ko gudun fanfalaki, saboda yana iya daukar makamashi da yawa.
Sabili da haka, ga waɗanda suke yin rabin marathons da marathons a matsakaita saurin tafiya a hankali fiye da minti 4-4.30 a kowace kilomita, yana da ma'ana a yi amfani da tsarin dumi mai sauƙi. Saboda rashin saurin gaske daga nesa, gajartaccen dumi ya isa ya hana raunin da kuma dumama jiki da matakin da ake buƙata.
Gabaɗaya, wannan ɗumi ɗumi ya ƙunshi dukkan matakai guda uku - saurin gudu, miƙewa da SBU. Koyaya, yin atisaye mai shimfidawa yakamata ayi ƙasa da haka kawai a cikin tsauri, gudu a hankali a cikin yanki na mintuna 7-10, kuma atisayen gudu na musamman ana iya ƙetare kwata-kwata, ko aiwatar da su cikin sauƙaƙa. Maimakon SBU, kuna buƙatar yin haɓaka biyu.
Don ƙarin bayani kan yadda ake dumama kafin marathon da rabin gudun fanfalaki, abin da atisaye da yadda ake yi yayin wannan dumi, za ku koya daga darasin bidiyo: “Dumi-dumi kafin rabin marathon da marathon.
Farin cikin kallo!
Jin dumi babu shakka wani muhimmin bangare ne na shirya rabin marathon. Koyaya, yayi nesa da ɗayan. A cikin littafin “Rabin Marathon. Shiri da shawo kan fasaloli ”, wanda zaku iya zazzage su gaba daya kyauta ta latsa wannan mahadar: Zazzage littafi zaku sami duk bayanan da kuke buƙatar nasarar shirya tare da tafiyar kilomita 21.1. Kuna iya karanta sake dubawa game da littafin nan: Sharhin Littafin
Domin shirye-shiryenku na nisan kilomita 42.1 ko 21.1 don yin 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/
