Lokacin hunturu na gabatowa, da yawa masu gudu suna da tambaya game da yadda ake atisaye a lokacin hunturu don sakamakon sakamako yayi girma. Tabbas, shirin horon hunturu ya banbanta da na bazara. Labarin yau shine game da yadda ake horarwa don gudu a hunturu. Ina so in faɗi nan da nan cewa idan kuna da damar cikakken horo a fagen fama, to wannan labarin ba zai dace da ku ba, tunda a wannan yanayin kuna da fa'idar da zaku iya amfani da ita, kuma zan yi magana a kanta a wani labarin.
Babban ka'idoji na gina shirin horarwa mai gudana a cikin hunturu
A cikin ɗayan koyarwar bidiyo na, nayi magana game da yankuna bugun zuciyar da kuke buƙatar horo. Idan baku ga waɗannan koyarwar bidiyo ba tukuna, to kuyi rijista dasu gaba ɗaya kyauta ta bin wannan hanyar haɗin yanar gizon: SUBSCRIBE
Don haka, a lokacin bazara akwai damar horar da duk waɗannan yankuna masu bugun zuciya. Ana cika wannan tare da jinkirin gudana, gicciye na lokaci, fartlek, aikin tazara, da saurin gudu. A cikin hunturu, da rashin alheri, wasu ayyukan tazara ba zasu yi aiki ba. Sabili da haka, kuna buƙatar mayar da hankali kan wasu motsa jiki.
Sabili da haka, a cikin hunturu, girmamawa ya kamata ya kasance akan horar da tsokoki da haɓakawa da haɓaka ƙarar gudu.
Volumearar gudu
Volumearar gudu tana nufin adadin kilomita da kuke gudu a mako da wata. Mutane da yawa suna kuskuren yin imanin cewa yin motsi kawai yana ƙayyade ci gaba. Kuma mafi yawan kilomita da kuke gudu, mafi kyawun sakamakon zai kasance. A zahiri, wannan yayi nesa da shari'ar. Tabbas, idan kuna gudun kilomita 100 ko sama da haka a kowane mako, to kuna iya yin gudun fanfalaki ba tare da wata matsala ba, amma saurin wannan gudun fanfalaki zai dogara ne kawai ba ga yawansa ba, har ma da saurin aiki yayin samun wannan karfin. A lokaci guda, tare da ingantaccen ginin shirin, kilomita 70 a kowane mako zai fi tasiri sosai fiye da kilomita 100 na tafiyar haɗari.
Qualityaramar girma
Yakamata a fahimci ingancin ƙarfin gudu kamar yadda yake daidai ƙa'idar ɗaukar kaya ga jiki. Idan baku daidaita nauyin ba, to yayin guduna za'a sami rashi sananne a cikin wani ɓangare ko wani. A CIKIN jimiri, cikin rashin iya kulawa da sauri, in babu saurin hanzartawa ko kuma rashin daidaituwar karfin karfi da juriya, idan akwai isassun kafafu, kuma “masu shan iska"Kamar yadda yawancin masu gudu suke cewa, a'a.
Sabili da haka, a cikin hunturu, kuna buƙatar yin nau'ikan nau'ikan nau'ikan 4 masu gudana.
1. Saukewa yana gudana akan bugun bugun bugun daga 125-135. A zahiri, wannan yana gudana ne a cikin nutsuwa, a hankali a hankali. Yana aiki don tsabtace jiki daga gubobi da gubobi, da kuma murmurewa daga wasu motsa jiki masu wuya. Idan kayi horo sau 5-6 a sati, to wannan gicciyen yakamata ayi sau 1-2 a sati.
Game da sanyi, to har zuwa digiri na 10-15 na sanyi, zaku iya yin aiki ɗaya da irin wannan bugun jini, ba tare da tsoron daskarewa ba. A cikin yanayin sanyi mai sanyi, jinkirin gudu dole ne a gudanar da taka tsantsan da kuma kiyaye hankali don yin sanyi.
2. Ketarewa a tsaka-tsakin gudu a bakin kogin aerobic tare da bugun bugun bugun jini na 140-150 beats. A wannan yanayin, zaku horar da jimiri na gaba ɗaya. A lokacin hunturu, gudu tare da irin wannan bugun jini shine mafi kyawun haɗuwa duka dangane da ɗaukar kaya da kuma yanayin musayar zafi. Ko da a yanayin ƙananan yanayin yayin aiki da irin wannan bugun zuciya, kuma ya tanada cewa ku yi ado da kyau don gudu a lokacin sanyi, babu kusan babu damar daskarewa. Jiki zai samar da isasshen zafi don jimre wa har ma da sanyi mai digiri 30.
A wannan saurin, gwargwadon nisan da kuke shiryawa, kuna buƙatar gudu daga kilomita 6 zuwa 15. Yi 1 gicciye a mako a wannan bugun zuciya.
3. Gicciyen Tempo a ƙofar anaerobic tare da bugun bugun bugun jini na 165-175 beats. Ba za ku iya yin gudu a nan ba na dogon lokaci. Hanyoyin bugun jini suna da yawa sosai, don haka kuna buƙatar fahimtar cewa jikin da ba a shirye ba zai iya tsayayya da tsawan kaya. Amma gudu akan wannan bugun yana ƙaruwa da saurin kewayawa na kowane nesa mai gudu. Saboda haka, yana gudana daga kilomita 4 zuwa 10 a irin wannan bugun jini a lokacin hunturu suma ana buƙatar gudu.
Gudun Tempo zai fi kyau sau ɗaya a mako a lokacin hunturu.
4. Fartlek. Gudun tafiya, wanda ƙimar zuciyar zuciya ke tsalle daga dawowa zuwa matsakaici. A wannan halin, ƙarfin jiki don haɗuwa da iskar oxygen yana haɓaka sosai, yayin da jimiri da saurin gudu suma ana horar da su. Koyaya, bana ba da shawarar yin fartlek a yanayin zafi da ke ƙasa da digiri 10 a ƙasa da sifili, tunda saboda yawan "buguwa" na bugun jini, za ka iya zafin jikinka a wani lokaci, sannan ba zato ba tsammani ka yi sanyi da shi. Abin da zai iya barazanar barazanar sanyi.
Fartlek kuma yana yin sau ɗaya a mako. Bugu da ƙari, idan a wannan makon kun riga kun gudu giciye na ɗan lokaci, to ba kwa buƙatar yin fartlek.
Janar horo na jiki
Lokacin hunturu lokaci ne mai kyau don yin atisayen kafa sosai. Kuna iya horar da ƙafafunku har ma a gida. Ba lallai bane ku je gidan motsa jiki don yin wannan. Ba ku dogara da yanayi ko lokaci ba. Tunda ana iya yin GPP koda da ɗan rana ne.
Zai fi kyau a keɓe kwanaki 2 don horar da yara gaba ɗaya a lokacin sanyi.
Ta kanta, horar da tsoka don matsakaici da tsere mai nisa shine aiwatar da jerin motsa jiki, tsakanin wanda akwai mafi karancin lokacin hutu. A zahiri, wannan kayan giciye ne, kawai ba tare da ƙarin nauyi ba kwata-kwata, ko tare da ƙaramin adadinsu.
Wato, kun zaɓi motsa jiki 6-8 don ƙafafu, ɓoyi, baya, hannaye, kuma kuyi su ɗaya bayan ɗaya, kuna ƙoƙarin aiwatar dasu ba tare da ƙarin nauyi ba, amma tare da matsakaicin adadin yiwuwar maimaitawa. Mafi kyau duka, 6 daga cikin motsa jiki 8 suna kan jijiyoyin ƙafa daban-daban, ɗaya a kan mawuyacin kuma ɗayan a ɗamarar kafada.
Bayan kammala duk motsa jiki, yi ɗan hutawa ka ci gaba da jerin na biyu. Da farko, aukuwa 3 zasu isa tare da sauran mintuna 3-4 tsakanin sassan.
Sannan kara yawan lokutan.
Zaɓin motsa jiki: squats, igiya tsalle, dagawa gangar jikin a kafa, tsalle sama, bazara na sojoji, turawa tare da riko daban-daban, murdaddun latsawa, latsa kan sandar kwance, latsa bayan baya kwance a kan ciki, ja-sama, huhu (madaidaiciya, a kaikaice, biyu, karkace), tsalle kowane iri, tsalle kan tallafi, "Bindiga" Akwai wasu da yawa. Amma waɗannan sun isa suyi aiki duk tsokoki masu buƙata yayin gudu.
Janar ƙarshe
Sabili da haka, a kowane mako yakamata kayi 1-2 set na GPP, gudanar da gicciyen dawowa ɗaya, yi giciye ɗaya a bakin ƙofar aerobic, da gudu ko dai gicciyen lokaci ko fartlek.
Saboda wannan, za ku ci gaba da ci gaba a cikin gudu, ƙarfafa ƙafafunku, da haɓaka haƙuri cikin saurin tafiya. Kuma a cikin bazara zaku rigaya mai da hankali kan horarwar tazara da haɓaka saurin tushe.
Tabbas, waɗannan ƙa'idodi ne na gama gari, kuma da kyau ya zama dole a daidaita waɗannan ƙa'idodin ga kowane mutum daban-daban. A zahiri, wannan shine babban aiki wajen tsara tsarin horar da mutum - don nemo daidaitattun kayan aiki, don zabar kyawawan motsa jiki na gaba wanda za a buƙaci daidai bisa bayanan jikin mutum na musamman da burin sa, don zaɓar lokacin hutu cikin hikima don kar a kawowa jikin ɗan wasan aiki. ... Idan kuna son samun tsarin horar da mutum gwargwadon abin da aka rubuta a cikin wannan labarin, amma daidai ya dace da ƙwarewar ku, to cika aikace-aikacen: TAMBAYA kuma zan tuntube ku cikin awanni 24 kuma zan tsara shirin horo.
Koyaya, koda kuna ƙoƙarin tsara ilimin labarin yau don kanku, to, ina tabbatar muku da cewa zaku haɓaka sakamakonku na bazara mai zuwa tare da horo na yau da kullun. Kar ka manta da babban abu, daidaita daidaitattun abubuwa kuma kada ku kawo jiki yayi aiki da yawa. Idan kun ji kun gaji sosai, to ya fi kyau ku tsallake aikin.