A cikin wasanni, yana da matukar mahimmanci a sami daidaiton horo don a ba da sakamakon duka, kuma babu cutarwa ga jiki. Zamuyi magana game da yawan abin da kuke buƙatar horarwa a kowane mako don biyan waɗannan sharuɗɗa guda biyu a cikin labarin yau.
Wata rana a sati yakamata ta huta
Babu matsala ko wanene kai - mai son fara ko gogaggen ɗan wasa. Wata rana a kowane mako dole ne ta kasance ba tare da damuwa ba. Matsakaici a wannan rana zaka iya yin dumin wuta.
Wannan rana tana ba jiki dama ta murmure daga motsa jiki. Duk wani ƙwararren masani zai gaya muku cewa hutawa a cikin wasanni yana da mahimmanci kamar horar da kanta. Kuma kawai daidaitaccen daidaituwa tsakanin aiki da dawowa zai ba da sakamako.
Idan kuna yin horo kowace rana kuma kuna tsoratar da jikinku, duk da gajiya, to zaku iya kawo shi aiki da yawa kuma ku sami rauni mai tsanani.
Wata rana a mako ya zama mai gyara
Ta hanyar horo na gyarawa, ya kamata mutum ya fahimci irin wannan horo wanda jiki ke karɓar nauyin haske mai natsuwa na wani lokaci. Tunda muna magana ne game da gudu, to azaman dawo da kaya, mafi dacewa, yakamata kuyi amfani da ƙarancin gicciye mai sauƙi daga kilomita 4 zuwa 10. Saurin ba shi da mahimmanci. Babban abu shine cewa bugun zuciya bai wuce bugun 130 ba, kuma baku gaji da irin wannan gicciyen ba.
Bugu da ƙari, idan ba ku da damar horarwa sau 6 a mako, to ana iya maye gurbin wannan gicciye da ranar hutu.
5 motsa jiki a kowane mako shine mafi kyawun zaɓi ga kowa
Yana da kyau a lura cewa ga waɗanda basu taɓa taɓa guduwa ba kafin yanzu kuma sun fara wannan wasan, yana da kyau a gudu 3, aƙalla sau 4 a mako a cikin watan farko domin shirya haɗin gwiwa da tsokoki don ƙarin motsa jiki na yau da kullun.
Ga duk wanda ke cikin wani wasa na jiki ko kuma ya riga ya yi sama da wata ɗaya, wasan motsa jiki na 4-5 a kowane mako zai dace.
Wannan adadin ne zai ba ku damar cimma nasarar da ake buƙata yayin guduna kuma a lokaci guda ba zai kawo jiki yin aiki da yawa ba. Yanzu ba muna magana ne game da ƙwararru da masu son gaske waɗanda ke horarwa sau 2 a rana, ƙari akan abin da ke ƙasa ba.
Don haka za a iya sauya motsa jiki 5 daidai tare da hutawa a cikin mako. Saboda haka, sakamakon wannan adadin zai zama mafi inganci.
Kari akan haka, idan kun fahimci cewa kun gaji, to maimakon horo, kawai kuna ba kanku karin hutun kwana. Babu buƙatar yin aiki a cikin yanayin gajiya. Ba zai amfane ku da komai ba. Ya kamata ku je motsa jiki da fara'a.
Articlesarin labarai don taimaka maka shirya don gudu 3K:
1. Gudun kowace rana
2. Yadda zaka sa kanka gudu
3. Gudun farawa
4. Har yaushe ya kamata ku yi gudu
Motsa jiki sau biyu a rana
Athleteswararrun athletesan wasa suna atisaye sau 2 a rana. Sake dawo da su ya isa sosai don haka da irin wannan yawan gudu, ba wai kawo jiki yayi aiki ba. A lokaci guda, a cikin mako guda suna da rana ɗaya ta cikakken hutawa da rana ɗaya ta gyarawa.
Motsa jiki 3 bazai isa ba
Idan kawai kuna da damar horarwa sau 3 a mako, to wannan ba mummunan bane, amma har yanzu zai zama ba shi da tasiri sosai fiye da motsa jiki 4 a mako. Koyaya, don haɓaka tushe mai gudana, ko shirya jiki don ɗaukar nauyi mafi girma a nan gaba, wannan ya isa sosai.
Kuma dangane da burinka, wannan na iya isa ya cika mizanai. Misali, daga minti 13 zuwa mintuna 12 a cikin 'yan watanni a tazarar kilomita uku, ana iya inganta sakamakon koda da motsa jiki 3 a kowane mako. Babban abu shine zaɓi madaidaicin nauyin lodi na waɗannan wasannin motsa jiki guda uku. Yin jogging sau 3 kawai a mako zai isa kawai don haɓaka tushe mai gudana da kiyaye adadi. Wannan ba zai isa ya cimma sakamako ba.
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. Biya a nan: Gudanar da darussan bidiyo ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
