Tabbas da yawa sun ji irin wannan ra'ayi kamar "tsaka-tsakin gudu". Yana daya daga cikin motsa jiki masu mahimmanci a kowane shirin shirye-shiryen matsakaici da nesa. Bari mu gano menene tsaka-tsakin gudu, yadda ake yin sa daidai, kuma menene don shi.
Menene tsaka-tsakin gudu
A cikin sauƙaƙan kalmomi, tsaka-tsakin gudu wani nau'in gudu ne wanda yake tattare da canjin saurin da sauri. Misali, mun yi minti 3 a guje cikin sauri, sannan muka fara gudu na wasu mintuna 3, amma a hankali. Bugu da ƙari, a matsayin hutawa, ya fi kyau a yi amfani da jinkirin gudu, kuma ba tafiya ba. Me yasa haka haka za'a tattauna shi a ƙasa. Akwai kuma irin wannan horo na daban, wanda sanannen kocin wasan guje guje na Amurka Jack Daniels, a kan bincikensa nake rubuta wannan labarin, a cikin littafinsa "Daga mita 800 zuwa gudun fanfalaki" ya kira maimaitawa. Yana aiki a cikin irin wannan hanya. Saurin tafiyar da sassan da irin wannan motsa jiki ne ya fi girma, kuma nisan sassan ya fi guntu. Gabaɗaya, jigon horo yayi kama. Koyaya, ana tsara horo na tazara don inganta VO2 max (don ƙarin bayani game da VO2 max, duba labarin: Menene IPC). Kuma maimaita horo yana tasowa, da farko, saurin shawo kan nesa.
Menene horarwar tazara?
Kamar yadda na ce, horarwar tazara ta farko tana haɓaka VO2 max. Wato, ikon jiki na oxygen oxygen tsokoki, wanda, bi da bi, dole ne kuma aiwatar da wannan iskar oxygen da kyau.
Dangane da haka, mafi girman VO2 max na ɗan wasa, mafi dacewa jikinsa zai aiwatar da iskar oxygen, wanda shine babban tushen makamashi yayin tafiyar nesa.
Siffofin horo na tazara
1. Jiki ya fara aiki a matakin BMD cikin kusan minti 2. Sabili da haka, tsawon kowane yanki mai sauri dole ne ya zama ya fi minti 2 ko duba aya 2.
2. Idan kayi gajeren tazara, misali, daya da rabi zuwa mintina biyu, to har yanzu zaka horar da VO2 max, amma saboda kawai cewa jiki ba zai sami lokacin dawowa cikakke yayin hutawa ba, kuma tare da kowane sabon tazara zaka kasance cikin sauri da sauri. cimma matakin da ake buƙata na IPC. Sabili da haka, don haɓaka mafi yawan amfani da iskar oxygen, duka gajeren tazara, mita 400-600 kowannensu, da waɗanda suka fi tsayi, 800, 1000 ko 1500, idan na biyun bai wuce minti 5 ba, sun dace. A wannan yanayin, saurin jinkiri, ba tare da la'akari da tsayinsa ba, zai zama iri ɗaya.
3. Lokacin da kake gudu a matakin IPC fiye da mintuna 5 (ba shakka, matsakaicin adadi), jiki zai fara shiga yankin anaerobic, wanda ba a buƙata yayin horar da IPC.
4. Saukewa tsakanin tazara ya kamata ya zama mai aiki daidai, ma'ana, jinkirin gudu, ba tafiya ba. Shafin da ke ƙasa, wanda aka ɗauka daga littafin Rimar Zuciya, Lactate, da Training Endurance na Peter Jansen, ya nuna cewa murmurewa mai aiki yana rage matakan lactic acid na tsoka sau da yawa fiye da saurin hutu. Wannan, ta hanyar, bayani ne na kimiyyar me yasa ake sanyaya bayan horo.
5. Saurin gudu a tsakanin lokaci bai kamata ya wuce lokacin gudu ba. Misali, idan kuna gudun mita 1000 a cikin mintuna 4 a matakin IPC, to hutawa ya kamata a yi na mintina 3-4. Amma ba.
6. Gudun horo na tazara ya zama ya zama cewa bugun zuciyar ka zai kusan zuwa iyaka. Ba lallai ba ne don ɗaga saurin sama.
Articlesarin labaran da zasu iya zama masu amfani a gare ku:
1. Lokacin da Za'a Gudanar da Motsa Jiki
2. Menene tsaka-tsakin gudu
3. Rabin tsarin gudun fanfalaki
4. Yadda ake Horar Gaggawar Gaggawa
Fartlek a matsayin nau'in horo na tazara
Fartlek shine ɗayan shahararrun nau'ikan horo na tazara, musamman ana amfani dashi sosai. lokacin rasa nauyi... Duk ƙa'idodin da suka shafi aikin tazara na al'ada sun shafi fartlek suma. Bambanci kawai shine cewa za a iya sauya sauyawar gudu a cikin saurin da ke ƙasa da saurin VOK yayin fartlek. Hakanan, kuna yin tazara ɗaya a matakin IPC, ma'ana, kusan kusan iyakar bugun zuciyar. Sannan ka huta da daidaitaccen jog dina. Sannan zaku fara tazara a abinda ake kira mashigar kudi. Wannan saurin ne a cikin bugun zuciya na kashi 90 na iyakar. Yana haɓaka ƙarfin hali. Sannan ki sake hutawa.
Gabaɗaya, ana iya yin fartlek kuma kawai a tazarar IPC.
Yadda ake hada horon tazara a cikin shirin ku
Horar da tazara shine ɗayan mawuyacin motsa jiki a cikin duka tsarin horo. Sabili da haka, bai kamata ku cika adadin tazara fiye da kashi 8-10 na nisan tafiyar ku na mako-mako ba. Kuma hada horo na tazara kowane mako. Waɗannan na iya zama daidaitattun tazara ko fartlek. Fartlek shine mafi kyau a lokacin hunturu. Tunda a wannan yanayin ba a ɗaure ku da filin wasa ba, kuma kuna iya gudu tare da duk wata hanyar da ta dace da ku.
Don inganta sakamakon ku a tsere a matsakaici da kuma nesa, kuna buƙatar sanin abubuwan da ke gudana na gudu, kamar su numfashi daidai, fasaha, ɗumi-ɗumi, ikon yin ƙyallen idanu na dama don ranar gasar, yi ƙarfin ƙarfin aiki don gudu da sauransu. Sabili da haka, Ina ba ku shawara da ku san irin koyarwar bidiyo na musamman kan waɗannan da sauran batutuwa daga marubucin shafin scfoton.ru, inda kuke yanzu. Ga masu karanta shafin, koyarwar bidiyo kyauta ne. Don samin su, kawai kuyi rijista da wasiƙar, kuma a cikin aan daƙiƙoƙi zaku karɓi darasi na farko a cikin jigo akan asalin numfashi mai dacewa yayin gudu. Biyan kuɗi zuwa darasi a nan: Gudun koyon bidiyo ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
