Idan kuna buƙatar ƙaddamar da ƙa'idar don gudu, kuma kun yanke shawarar fara horo da gangan. Tabbas tabbas zaku sami tambaya game da yadda zaku haɗu da horo a cikin wani wasa tare da horo a wani wasa idan kuna yin wani abu daban a layi ɗaya.
Madadin lodi
Da farko ya kamata ka yanke shawarar menene wasan da kake yi kuma wane irin horo kake so ka shirya shi.
Wato, idan kai, alal misali, shiga cikin iyo, kuma kuna shirin gudu 3 kilomita, wannan yana nufin cewa iyo da babban ɓangaren shirya don gudun kilomita 3 sune ayyukan aerobic. Sabili da haka, lokacin da kuke shirin gudu, yin ninkaya a layi ɗaya, zaku iya yin tsere tsayi da yawa fiye da idan kuna shirin gudu ba tare da iyo ba.
Idan kun shiga cikin judo, ma'ana, wasanni mai ƙarfi inda ƙarfin fashewa ke tasowa, amma kuna buƙatar shirya don Gudun mita 100... Bayan haka baza ku iya yin GPP na musamman don shirya don tsere ba, tunda horon judo ya ƙunshi kusan rabin aikin da masu gudu suke yi.
Hakanan, idan kun kasance, faɗi, ɗaga nauyi, kuma kuna buƙatar shirya don Gudun mita 1000... Sa'annan dole ne ku sake inganta hadadden yanayin jiki, daɗa motsa jiki tare da adadi da yawa na maimaitawa. Amma ba tare da ƙarin nauyi ba. Kuma gwada ƙoƙarin tafiyar da giciye na dogon lokaci, tunda ɗaga nauyi nau'ikan kaya ne na anaerobic. Ba ya haɓaka jimrewa gaba ɗaya. Sabili da haka, girmamawa zai buƙaci yin jimiri.
Hada duka motsa jiki
Ya kamata makon horo ya kunshi cikakken motsa jiki 5, ranar azumi ɗaya da rana ɗaya ta hutawa mai kyau. Sabili da haka, idan kun ce, wasa ƙwallo, to yakamata ku sami ƙarin horo guda uku, waɗanda ɗayan zai kunshi haɗin jiki gabaɗaya, ɗayan biyun kuma zasu iya tsallakawa na dogon lokaci ko kuma suyi aiki a filin wasa.
Kada kuyi motsa jiki 2 a rana
Yana da mahimmanci sosai, idan baku shirya don ɗaukar nauyi ba, kada kuyi motsa jiki 2 a rana ɗaya. Irin wannan shirin zai kawo cutarwa ne kawai ga mai wasan motsa jiki, tunda jiki ba zai sami lokacin dawowa ba, kuma tare da kowane horo na gaba, yiwuwar rauni zai karu sosai.
Kammalawa
Shirin horo na gudana yana ƙunshe da dogon giciye, aiki a filin wasa da kuma motsa jiki gabaɗaya. Idan kuna cikin kowane irin wasa, to kuyi nazarin irin waɗannan nau'ikan a hankali. Wanne na iya dacewa da aikin motsa jiki. Wannan na iya zama ƙarfin horo ko saurin horo, kamar su. A kwallon kafa. Bayan haka sai ku gina shirin horar da ku game da horar da wasanninku.
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 ido na dama don ranar gasar, yi aikin ƙarfin da ya dace 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 rajista ne zuwa ga wasiƙar, kuma a cikin secondsan 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.
