Nisan gudun kilomita 2 ba wasan Olympic bane. Koyaya, ana yin amfani da gudu a wannan nesa a raye a wasanni daban-daban da kuma wasannin motsa jiki tsakanin schoolan makaranta, studentsalibai da ma'aikata na kamfanoni daban-daban. A cikin labarin yau, zaku koyi ƙa'idodin ƙa'idodin shirya don gudun 2K. Kuna iya ganin ƙa'idodin gudu don wannan nisa NAN
Sau nawa don horarwa don gudun 2K
Mafi kyawu ga yan koyo zai kasance motsa jiki 5 a kowane mako. Wannan zai isa ya ci gaba a hankali, amma a lokaci guda bai isa ya kawo jikinka yin aiki da yawa ba, dangane da cancantar canjin lodi.
Idan kuna da damar horarwa sau 6 a mako, to wannan ranar 6 ana iya amfani dashi azaman yini don ƙarin ƙarfin horo, ko yini don jinkirin dawo da jinkirin.
Idan kuna da ranakun horo 3 ko 4 kawai a kowane mako, to lallai ne ku haɗu da ƙarfin ƙarfi tare da na'urar motsa jiki. Misali, yi jeri na 1 ko 2 na cikakken motsa jiki kai tsaye bayan jinkirin gicciye.
Idan baku da damar atisaye koda sau 3 ne a sati, to zaiyi wuya a bada tabbacin cigaba, tunda horo 1 ko 2 a sati bazai isa ga jiki ya fara sabawa da lodi ba.
Shirye-shiryen shiri don tafiyar 2K.
Gudun kilomita 2 yana nufin matsakaiciyar tazara. Sabili da haka, manyan nau'ikan horo don haɓaka aikin zasu kasance gicciye da aiki na tazara don haɓaka VO2 max. Hakanan kuna buƙatar yin aiki akan sauri kuma kuyi ƙarfin horo.
Don haka, bari muyi la'akari da tsare-tsaren horo kimanin, gwargwadon yawan ranakun horo a kowane mako:
3 motsa jiki a kowane mako:
1. Taron tazara. 3-5 sau don mita 600 tare da ragowar mita 400 jinkirin gudu. Ko sau 7-10 sau 400 tare da ragowar mita 400 jinkirin gudu.
Yadda ake aiwatar da irin wannan horon da kyau, karanta labarin: menene tazara
2. Sannu a hankali giciye 5-7. Bayan gicciye jerin 1-2 na cikakken horo na jiki, wanda nayi magana game dashi a cikin wannan koyarwar bidiyo:
3. Ketare kilomita 4-6 Wato a gudu kamar ana cikin gasa.
Motsa jiki 4 a kowane mako:
1. Ko kuma sau 6-10 sau mita 400 kowanne tare da ragowar tseren mita 400 a hankali.
2. Bayan giciye 1-2 jerin janar jiki horo
3. Ketare kilomita 4-6
4. Tsallaka kilomita 5-7 a tsaka-tsakin gudu. Wannan shine, ba zuwa iyakar ƙarfin su ba. Amma kuma ba mai sauƙi bane, kamar tare da gicciye a hankali.
5 motsa jiki a kowane mako
1. Ko kuma sau 7-10 sau mita 400 kowanne tare da ragowar tseren mita 400 a hankali.
2. Sannu a hankali giciye 5-7.
3. Yin tsallakawa zuwa kilomita 5-7 a matsakaicin gudu.
5. Cikakken cikakken horo na jiki na 3-4.
Ka'idodin sauya kaya a cikin mako guda da duk lokacin horo.
Babban abin tunawa shine cewa bayan aikin motsa jiki, mai sauƙi koyaushe ya tafi. Motsa jiki mai wuya ya haɗa da horar da tazarar lokaci da kuma aikin gyaran fuska. Zuwa haske, jinkirin gicciye, gicciye a tsaka-tsakin gudu da shirye-shiryen jiki gaba ɗaya.
Articlesarin labarai waɗanda zasu kasance da amfani yayin shirya don gudun kilomita 2:
1. Gudun dabara
2. Yadda ake farawa daga babban farawa daidai
3. Lokacin da Za'a Gudanar da Motsa Jiki
4. 2 kilomita dabaru masu gudana
Kowane makonni 3-4, kuna buƙatar yin hutawa na mako guda, wanda kawai kuke yin saurin tsere kawai.
Makonni biyu kafin gasar, cire keɓaɓɓen horo daga shirin, kuma maye gurbinsa da tazara mai sauri na mita 100 ko 200 tare da hutawa don tazara ɗaya, kawai a hankali. Yi sau 10 zuwa 20.
Mako guda kafin farawa, sauya zuwa shirin mako na pre-gasar.
Don kara girman aikinku a kan aiki 2 km, kana bukatar sanin ababen gudu, kamar su numfashi mai kyau, fasaha, dumama jiki, iya yin kwalliyar ido daidai don ranar gasar, yin aikin karfi daidai don gudu, da sauransu. Kuna koyon duk wannan daga keɓaɓɓun jerin shirye-shiryen bidiyo masu gudana, waɗanda zaku iya samun su ta hanyar biyan kuɗi zuwa ga wasiƙar kyauta ta danna wannan mahaɗin: Unique Gudun bidiyo koyawa... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
Domin shirinku na nisan kilomita 2 yayi tasiri, dole ne ku shiga cikin tsarin 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/
