Idan gudu a gare ku abin sha'awa ne kawai ba tare da da'awar sakamako ba, to, ina tsammanin wannan labarin ba shi da amfani a gare ku. Idan kuna son karya bayanan sirri ko akwai buƙatar haɓaka sakamako don ƙetare gwajin gudu, to kuna buƙatar samun kyakkyawan saurin gamawa. A yau ina so in gaya muku yadda za ku horar da shi.
Abin da ke tantance nasarar saurin hanzari
Akwai manyan hanyoyin samar da makamashi guda uku a jikin mutum: phosphate, oxygen da lactate. Phosphate yana da alhakin ɗaukar gajeren lokaci wanda bai wuce sakan 5-6 ba. Wannan tsarin yana da alhakin tsayi da tsayin tsalle, haka nan don saurin farawa a nesa da gudu. Aikin tsarin oxygen shine samarwa da jiki kuzari na dogon lokaci na damuwa mai dorewa. Tsarin oxygen yana da mahimmanci a nesa na mita 1500 zuwa sama. 
Kuma, a ƙarshe, lactate shine ke da alhakin ikon jiki don yin aiki a cikin yanayi lokacin da matakin lactic acid a cikin jiki ya tashi, kuma samar da makamashin oxygen ya ƙare ko wani ɓangare, kuma samar da makamashi na lactate anaerobic ya zo a wurinsa. Daidai ne tsarin lactate wanda ke da alhakin yadda za ku gudu nesa daga 100 mita zuwa 1000... Hakanan kuma yadda zaku iya yin saurin kammalawa a tazarar mita 1000 ko sama da haka.
Yadda ake Horar da Acarshen (arshe (Tsarin Layi)
Mafi kyawun duka, ana horar da tsarin lactate a cikin gajeren lokaci, wanda zai ɗauki daga sakan 30 zuwa mintina 2, wanda matakin lactic acid a cikin tsokoki ya kai wani matsayi, kusa da ƙima mafi girma. An gudanar da aikin motsa jiki kamar haka: Bayan kammala cikakken dumi, za ku fara aiwatar da babban aikin. Misali, ka sanyawa kanka aikin yin sassa 10 na mita 400. Huta tsakanin kowane sashin gudun kada yayi tsayi da yawa don matakin lactate bashi da lokacin sauke. Hakanan, kar a manta cewa hutawa ya kamata ya kasance mai aiki, wato yin jogging shine zai zama mafi kyawun zaɓi. Saurin gudu zai dauki daga dakika 30 zuwa mintina 2-4 ya danganta da yanayin lafiyar 'yan wasan da kuma tsayin lokutan.
Articlesarin labaran da zasu iya zama masu amfani a gare ku: 1. Yadda ake kwanciyar hankali bayan horo 2. Menene tsaka-tsakin gudu 3. Gudun dabara 4. Lokacin da Za'a Gudanar da Motsa Jiki
Don haka, kuna gudun mita 400 a saurin da bugun zuciyarku zai zama kusan matsakaici. Daga nan sai ka tafi a hankali, ka huta don wani lokacin da aka ƙayyade, sannan kuma nan da nan ka fara gudanar da kashi na gaba. 
Wannan nau'in horo na tazara ana ɗauka ɗayan mafi wahalar aikatawa. A matsayin zaɓuɓɓuka don irin wannan horo, zaku iya gudanar da ɓangarorin 100, 200, 300, 400, 500, 600, 800. Adadin maimaitawa na iya bambanta dangane da nisan da kuke shiryawa, saurin da aka kammala sassan, yanayin yanayi, da lafiyar jiki a halin yanzu. Misali, zaka iya yin tazara 20-30 na mita 100, 10-15 na mita 200. 600 5-7 tazara. 800 3-5. Ka tuna ka yi gudu da ƙarfi sosai. Idan ba za ku iya tsayawa da ƙarfi ba, to maimakon lactate, zaku horar da tsarin oxygen.
Yadda ake haɗa horon lactate a cikin shirin horon ku
Idan kuna shirin gudu a nesa daga mita 400 zuwa kilomita, to irin waɗannan wasannin yakamata su zama manyan su a gare ku. Dangane da haka, ya kamata a sami aƙalla irin wannan motsa jiki kowane mako tare da matsakaita adadin tazara kuma ɗaya tare da matsakaicin yiwuwar. Kuma don gudun mita 400, kusan kowane motsa jiki za'a gina shi a tsakanin waɗannan tazarar. Idan aikinku shine shawo kan nisan kilomita 2-5, to tare da motsa jiki 5 kowane mako, ɗaya ko biyu ya zama don horar da tsarin lactate. Tare da ƙarin motsa jiki, ya kamata a sami ƙarin motsa jiki na tazara a bakin kofa na anaerobic. Lokacin shirya gudu a nisan kilomita 10 zuwa sama, ana iya haɗa wannan aikin motsa jiki sau 1-2 kowane mako biyu, tunda hanzarin ƙarshe da tsarin samar da makamashi mai laushi ba shi da mahimmanci ga mai tsayawa.
