Nisan kilomita 10 a halin yanzu aboki ne ga marathon da yawa, ba tare da kirga gaskiyar cewa akwai manyan gasa daban-daban na wannan nisan ba. Sabili da haka, yana da mahimmanci a san ainihin yadda za a shimfiɗa ƙarfi daidai don nuna iyakar ƙarfin su a cikin gudun kilomita 10.
Dabaru har ma da gudun kilomita 10
Ga masu farawa da gogaggun masu gudu, mafi kyawun dabarar gudu ta 10K shine suyi gudu daidai.
Don bin irin waɗannan dabarun daidai, da farko dole ne ku fara lissafin sakamakon da kuke son gudanarwa. Wannan yana buƙatar ko dai kwarewar yin aiki a wannan nisan. Ko dai kwarewar wasan kwaikwayo a nesa ta ninka ta gajarta - 5 kilomita, ko kuma alamun manunin horo.
Misali, kun gano abin da kuke so kuma kuna da ikon iya tafiyar kilomita 10 a cikin minti 50. Don haka aikinku zai gudana kowane kilomita cikin kimanin minti 5. Zai iya zama karkacewa daga saurin. Amma maras mahimmanci, a yankin na kashi 1-3.
Bayan an yi tafiyar kilomita 5 a cikin wannan rudun, za ku iya riga ku tantance iyawarku kuma ko dai ku ci gaba da jurewa ba tare da sauya saurin ba, ko kawai ku fara don ƙara abin da bai wuce kashi 1.5-2 na saurin a kowane kilomita ba. Tabbas, idan zaku yi gudu na mintina 50, kuma kun shirya na 40, kamar yadda ya bayyana, to da kanta ta fara tafiyar kilomita na farko a cikin mintuna 5, ya kamata ku fahimci cewa wannan ya yi muku jinkiri kuma ƙara a baya. Amma wannan da wuya ya faru. Kuma karkacewar zata kasance kaɗan. Sabili da haka, a cikin irin waɗannan dabarun gudu, yana da mahimmanci a ci gaba da tafiya daidai gwargwado.
Yana da kyau kada a yi sauri ko da a farkon kilomita ne. Sau da yawa, a tseren kilomita 10, da yawa suna farawa da sauri fiye da yadda suke faɗi. Wanda a qarshe yake shafar qarshen nisan. Dole ne a tuna cewa babu wani juzu'i a farkon, koda kuwa an same shi ne saboda adrenaline na farawa, baya rama jinkirin saurin a ƙarshen nisan.
Idan kun miƙe tsaye cikin daidaiton kilomita 8-9, to yana da ma'anar gudu cikin sauri. Wato, yin tsere-in 1-2 kilomita kafin ƙarshen nisan.
Sakamakon zai zama dabara ta uniform mai gudu tare da gudu zuwa layin gamawa. Wannan dabarar tana ɗaya daga cikin mafi inganci da inganci cikin tafiyar kilomita 10.
Dabaru na kilomita 10 da ke gudana "rarrabuwa mara kyau"
Wannan dabarar ita ce ma'auni. An saita duk bayanan duniyar nesa akan sa. Na riga na yi bayani dalla-dalla jigon irin waɗannan dabaru a cikin labarin "Dabaru na gudanar da rabin gudun fanfalaki". Yanzu zan kuma bayyana a taƙaice menene.
Jigon mummunan rabewa shine a hankali ya kara saurin. Tare da wannan dabarar, rabin lokaci na biyu ana cin nasara fiye da na farkon. Amma haɓakawa ya zama kadan. Bambanci a cikin saurin rabin farko da na biyu na nisan shine kashi 3 cikin ɗari kawai. Wato, don saurin minti 5, wannan sakan 9 ne. Wato, idan ana amfani da wannan dabarar gudu zuwa sakamakon da aka ayyana na mintina 50, to farkon kilomita 5 yakamata a tafiyar da sauri na 5.04, kuma rabi na biyu akan saurin 4.56.
Haɗarin wannan dabarar ga runan tsere da ba su da kwarewa a wannan tazarar ita ce, za ku iya fara a hankali, kuma wannan saurin ba zai rama saurin cikin rabi na biyu ba. Sabili da haka, yi amfani da wannan dabarar gudu sosai a hankali, kuma zai fi dacewa idan kawai kun san tabbas. Abin da kuke shirye don, kuma kun san yadda zaku ji saurin. Domin ga yawancin yan koyo, banbancin saurin tafiya a matakin mintuna 4-5 a kowace kilomita 10-15 a farkon kilomita na nesa bazai yuwu ba. Amma a lokaci guda, jiki zai yi aiki a wani ƙarfin daban, wanda zai shafi saurin wucewa na rabi na biyu.
Karin labarai waɗanda zasu zama masu ban sha'awa ga masu gudu masu farawa:
1. Yadda ake numfashi da kyau yayin gudu
2. Sau nawa kuke buƙatar horarwa a kowane mako
3. Zan iya gudu kowace rana
4. Yadda ake gudu yadda ya kamata
Kurakurai cikin dabarun tafiyar kilomita 10
Kuskuren da yafi kowa saurin farawa. Nisan ba zai yi tsawo ba, ace, gudun fanfalaki, inda babu wani mai sona zai '' tsaga '' daga farko, yagane cewa yana da tsayi sosai. Sabili da haka, galibi a cikin annashuwa, kilomita na farko har ma da biyu ana samun su da sauri fiye da yadda aka ayyana. Wato, idan aka lissafa sakamakon mintuna 50, mutum zai iya yin tafiyar kilomita 2 ta farko cikin mintina 9, sannan kuma ya wuce ba zato ba tsammani ya hau kan layin gamawa. Saboda haka, watsi da taron. Kiyaye tafiyar ka.
Wani kuskuren shine farkon gamawa. Wato, bayan nisan kilomita 5, wani lokacin yakan faru ga masu gudu. Cewa akwai saura kadan ka gudu kuma kana buƙatar fara gudu da sauri. Idan wannan saurin bai barata ta ainihin jihar ba, amma zai ci gaba da ikon jurewa ne kawai, to a hankali zaku iya tuka kanku cikin irin wannan yanki na tsananin. Wanne, bayan kilomita 2-3, zai sauƙaƙe maka ko dai tafiya ko rage saurin gudu zuwa mafi ƙarancin. A sakamakon haka, hanzari a waɗannan kilomita bai biya diyyar nutsewa a layin gamawa ba. Sabili da haka, fara hanzarta ko dai kawai idan kun fahimci cewa saurin da kuke gudana ya yi ƙaranci a gare ku, kuma kuskuren ya kasance cikin lissafin da ba daidai ba. Ko kuma babu kusan kilomita 2 zuwa layin gamawa.
Domin shirye shiryenku na nisan kilomita 10 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/
