Marathon rabin shine kyakkyawan horo mai kyau. Munyi magana game da abin da kuke buƙatar sani da yadda ake horarwa domin kawai ku fara wasan farko na marathon a cikin labarin ƙarshe anan: Yadda za a gudanar da marathon na farko... A yau za mu binciki horar da wasu gogaggun 'yan wasa wadanda ke shirin gudanar da kilomita 21 97 a cikin awa 1 da minti 40.
Babban ka'idojin shiri don rabin gudun fanfalaki
Idan wani rabin gudun fanfalaki a gare ku shine farkon farawa, ba matsakaici ba, to ya kamata a fara cikakken shiri watanni 3 kafin farawa. Wannan, ba shakka, ba yana nufin cewa ba shi yiwuwa a shirya cikin ƙaramin lokaci. Kawai sakamakon shiri cikin gajeren lokaci zai kasance mafi muni. Ari da haka, a cikin waɗannan watanni ukun za ku iya fara gwajin kilomita 10-15. A lokaci guda, ka'idodin shirye-shiryen har yanzu zasu ci gaba da mai da hankali kan rabin gudun fanfalaki. Zai zama tilas ne kawai ayi sati kafin fara gasar kafin waɗannan abubuwan su fara nutsuwa.
A farkon farkon watanni uku na horo, yakamata a sanya ginin gini mai ƙarfi da ƙarfafa ƙafafunku. Wato, don samun ƙarfin gudu ta hanyar yin amfani da gicciye daga kilomita 8 zuwa 20 a yankuna daban-daban na bugun zuciya, ma'ana, a wata hanyar daban. Gudun kawai a hankali ba zai ba da sakamako ba, amma kawai a cikin sauri ko matsakaici yana iya haifar da aiki fiye da kima.
Har ila yau, yin motsa jiki na musamman don horar da ƙafafu. Don haka, gwargwadon yawan motsa jiki a kowane mako, kuna buƙatar keɓe rabin dukkan motsa jiki zuwa gicciye. Wani kashi 30-40 kuma yakamata a ware don horarwa ta gaba daya kuma kashi 10-20 na aiki yakamata ayi aikin tazara, wanda za'a ba da fifikon shi tuni a watanni na biyu da na uku na horon.
A cikin wata na biyu, ana iya rage yawan GPP a hankali, yayin da za a iya ƙara yawan aikin tazara a sassan. Hakanan yana da kyawawa don rage yawan adadin gicciye. Misali, idan kayi atisaye sau 5 a sati, to kana bukatar guduna sau 2 a gicciye, yi aikin tazara sau 2 a filin wasan ka kuma ware kwana 1 ga horo na jiki gaba daya.
Wata na uku zai kasance mafi tsananin da wahala. Yana da kyau a kawar da horo na motsa jiki gabaɗaya ko yin shi bayan giciye azaman ƙari ga horo. A lokaci guda, dole ne a gudanar da gicciye mawuyacin matakin. Ya kamata a zaɓi rana ɗaya a kowane mako azaman ranar da za a yi aiki mafi tazara mafi sauƙi.
Don haka, tare da daidaito ɗaya na motsa jiki 5 a kowane mako, zamu bar kwanaki 2-3 don gicciye, wanda dole ne ɗayan ya kasance a ɗan lokaci, sauran kuma a tsaka-tsakin gudu, ko a hankali, idan murmurewa ya zama dole. Kuma yakamata a kara yawan motsa jiki 2-3 don aikin tazara.
Rabin marathon, nisan yana da sauri, amma a lokaci guda mai tsayi. Don nuna iyakar abin da ke ciki kuma ku ji daɗin duka aikin da sakamakon, kuna buƙatar samun ilimin asali game da shiri, kurakurai, abinci mai gina jiki don rabin gudun fanfalaki. Kuma don ci gaban wannan ilimin ya zama mafi tsari da dacewa, kuna buƙatar biyan kuɗi zuwa jerin darussan bidiyo kyauta waɗanda aka keɓe musamman don shiryawa da shawo kan rabin gudun fanfalaki. Kuna iya biyan kuɗi zuwa wannan jerin keɓaɓɓen koyarwar bidiyo anan: Darussan bidiyo. Rabin marathon.
Aikin tazara a shirye-shiryen rabin marathon.
Komai yawan sau da yawa da yawa da kake gudu a gicciye, har yanzu kana buƙatar horar da sassan don haɓaka saurin saurin shawo kan nesa.
Ana iya gudana miƙa ko'ina. Ya fi sauƙi a tafiyar da su a filin wasa kawai saboda can kuna iya auna nisan daidai. Amma zaka iya zaɓar kowane yanki ko'ina ka gudanar dashi bisa ga ƙa'ida ɗaya.
Babban ka'idar gudanar da aiki akan bangarori shine cewa yayin motsa jiki ya zama dole ayi aiki akan irin wadannan bangarorin domin adadin su yayi dai-dai da a kalla rabin nisan, wato, kilomita 10.
A matsayin motsa jiki, zaka iya gudu sau 20-30 400, 10 sau 1000, 7 sau 1500 mita. A lokaci guda, dole ne a kiyaye saurin fiye da wanda zaku shawo kan rabin gudun fanfalaki, domin jiki ya sami madaidaicin gudu. Tsakanin sassan, ya kamata a yi hutawa a cikin yanayin saurin gudu na mintina 3-4.
Misali. Aiki - yi mita 10 sau 1000 kowane haske 200 ya gudana. Idan kana son kammala rabin gudun fanfala a cikin awa 1 da mintina 30, to, tilas ne a rufe kowane kilomita a kusan 4 m - 4.10 m.
Yi aiki zuwa ƙasa don shirya don rabin marathon
Kyakkyawan nau'i na aiki a shirye don rabin gudun fanfalaki yana tsere. Irin wannan horon yana nufin horo na tazara kuma yana da kyau a yi shi sau ɗaya a mako.
Nemo faifai tare da gangaren digiri 8, daga 200 mita... Kuma gudu zuwa gare shi cikin saurin gudu akan sassan. Yana da kyau ayi gudu-zuwa adadin 5-6 km. Huta - yi tafiya ko juya baya.
Motsa jiki don shirya don rabin marathon
GPP don matsakaiciya da tsere nesa ba ta da bambanci da juna. Saboda haka, don ƙarin koyo game da wannan batun, karanta labarin: yadda za a horar da ƙafafunku don gudu.
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: Gudun koyon bidiyo ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
Domin shirin ku don nisan kilomita 42.2 yayi tasiri, ya zama dole ku shiga cikin shirin 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/
