Gudun kilomita 1 na ɗaya daga cikin manyan ƙa'idodi a makarantu, jami'o'i, rundunonin sojojin Tarayyar Rasha, da kuma lokacin shiga cibiyoyin ilimin soja. Kari akan haka, gudu na kilomita 1 an hada dashi a cikin isar da hadadden TRP ga samari.
An tsara wannan labarin ne ga waɗanda basa buƙatar fasa rikodin a wannan nisan. Kuma kawai kuna buƙatar cikawa 1 kilomita gudu misali.
Matakin shirye-shiryen farko
Yawancin mutane ba su da ƙarfin ƙarfin tafiyar kilomita 1 da kyau. Sabili da haka, abu na farko da za'a fara tare da shiryawa don tafiyar wannan tazarar shine a ƙara adadin gudu. Wato, fara gudanar da ƙetare-gudu.
Zai fi kyau a yi tafiyar kilomita 4 zuwa 10 a sannu a hankali. A wannan yanayin, kuna buƙatar bin ƙarar, ba saurin ba. Sabili da haka, koda kuwa gudun tafiyar ku bai fi saurin tafiyar ku sauri ba, to yana da kyau. Wannan zai isa. Babban abu shine kar a manta da cewa ƙetara ƙasar yana gudu ba tare da tsayawa ba. Idan baka da isasshen ƙarfin gudu yayin giciye, kuma ka matsa zuwa wani mataki, to kodai ka zaɓi tsayi da yawa ko kuma nisa mai yawa.
Bugu da kari, ba za ku iya tafiya kawai ba tare da tunani ba ba tare da sanin abubuwan da ke gudana ba, saboda in ba haka ba ba za ku iya inganta sakamakon ba, sai dai ku ji rauni ko kuma aiki ya wuce ku. Don hana wannan daga faruwa, yi rajista don jerin keɓaɓɓun darussan bidiyo waɗanda zasu koya muku duk abin da kuke buƙatar sani don samun fa'ida daga ayyukan motsa jiki. Don samun darussan bidiyo, bi wannan mahaɗin: Unique Gudun bidiyo koyawa ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
Adadin motsa jiki mafi kyau duka don masu tsere masu farawa shine sau 5 a mako. Irin wannan tsarin mulkin ba zai kai ka ga yin aiki ba, bisa ka'idojin aiki na yau da kullun, yayin da zai ba ka damar horar da jikin ka yadda ya kamata.
Mataki na biyu na shiri shine horo na tazara.
Bayan gudanar da gicciyen na makonni 2-3, kuna buƙatar fara shimfidawa da fartlek.
Theungiyoyin sun fi kyau gudu a cikin filin wasa don kowane lokaci.
Zaɓuɓɓuka don irin wannan motsa jiki:
- 5 sau 200 mita a gudun dan kadan sama da yadda kuke buƙatar gudu 1 kilomita don biya. Huta tsakanin sassan - mita 200 a ƙafa.
- Tsani mai gudu. 100-200-300-400-300-200-100 mita, gudun ya zama daidai da na kilomita. Huta tsakanin sassan na minti 2-3.
- Sau 5 sau 300 a saurin da kuke buƙata a kowace kilomita.
Akwai ƙarin zaɓuɓɓuka da yawa. Babban abu shine fahimtar ka'idar irin wannan horon.
Fartlek daidai inganta ƙarfin hali. Kuna buƙatar gudanar da shi kamar haka. Fara gicciye, misali kilomita 6. Kuna gudu mita 500 tare da sauƙi mai sauƙi. Sannan zaka hanzarta mita 100. To, je zuwa mataki. Yi tafiya kusan mita 50 don a dawo da bugun zuciyar zuwa mitar da ta kasance yayin gudu, kuma fara sake gudana tare da gudu mai haske. Sabili da haka gudanar da gicciyen duka. Dogaro da lafiyar jikinku, za a iya ƙara gudu da tsawon lokacin hanzari, kuma za a iya rage lokacin yin tafiya da haske mai gudana.
Fartlek shine mafi kyawun gudu sau ɗaya a mako.
Articlesarin labarai don taimaka maka shirya don gudu 1K:
1. Gudun gudu na kilomita 1
2. Menene tsaka-tsakin gudu
3. Yadda ake farawa daga babban farawa daidai
4. Yadda ake gudu 1 km
Mataki na uku na shirye-shirye shi ne share fage.
Yana da kyau a yi tafiyar kilomita 1 zuwa matsakaici a cikin horo makonni 1-2 kafin gwajin. A wannan yanayin, kafin wannan, dole ne ku kammala matakan farko na shiri biyu.
Dabaru don Gudun kilomita 1 sune kamar haka:
Fara hanzari na mita 30-50, wanda zai ba da damar ɗaukar wuri mai kyau a cikin tseren da haɓaka jiki daga saurin sifili. Don waɗannan mita 50 ba za ku rasa ƙarfi da yawa ba, amma a lokaci guda ƙirƙirar ƙaramin ajiya. Bayan wannan, fara sannu a hankali sannu a hankali kuma neman saurin tafiyarku. Babban abin shine ka rage gudu ahankali daidai, kuma ba don ka sanya hanzarin farawa ba, sannan kuma sai kace kai ka faɗo cikin bango ka ragu sosai. Wannan ba lallai bane.
Bayan gano saurin ku, kuna buƙatar kiyaye shi har zuwa ƙarshen gama hanzari. Jigon wannan saurin shine matsakaicin abin da zaka iya ɗaukar duka kilomita. Wato, idan kun dan yi sauri kadan, to ba za ku sami isasshen ƙarfi ba. A ɗan hankali - za ku rasa lokaci. Jikinka zai gaya maka irin saurin da ya fi dacewa.
Aseara saurinku mita 200 kafin ƙarshen layi. Kuma mita 60-100 kafin a gama, fara saurin, wanda zaka bada dari bisa dari.
Ma'anar gudanar da wannan mita 1000 a mako mako kafin gwajin shine don ku sami ɗan fahimtar yadda za ku faɗaɗa ƙarfin ku. Dangane da haka, duk kuskuren da kuka yi cikin dabara ta gudu a wannan kilomita na share fage ana iya gyara su yayin gwajin.
Kashegari bayan wannan tseren, yi kawai hadadden dumi-dumi. Ba kwa buƙatar gudu a wannan ranar.
Mataki na huɗu shine hutawa daidai.
Lokacin da ya rage mako guda kafin gwajin, kana buƙatar ba wa jikinka cikakken hutawa.
Kwanaki 6 kafin farawa, je filin wasa ka gudanar da sassan 5-7 na mita 100 cikin saurin da zaka yi tafiyar kilomita.
Gudun sauƙi mai sauƙi 3-5 kilomita 5 kwanaki kafin farawa.
Kwanaki 4 kafin farawa, zaka iya dumama ba tare da ka gudu ba.
Kwanaki 3 kafin farawa, gudu sau 4-5 a mita 60 a saurin da ya fi wanda zaka yi tsayin mita 1000.
Kwanaki 2 kafin farawa, gudu mita 100 sau 1-2 a saurin da zaka yi tafiyar kilomita.
Yi dumi-dumi a gida kwana daya kafin farawa. Ba kwa buƙatar gudu a wannan ranar.
Wannan yana da mahimmanci a sani!
Kafin kowane motsa jiki da kuma kafin tseren kanta, kuna buƙatar yin dumi mai kyau. Don ƙarin bayani game da yadda ake dumama kafin gudu, karanta labarin: dumi-dumi kafin horo.
Kada ku bi sauran masu gudu. Kiyaye tafiyar ka. Idan ka sami wani yana gudu a hanzarinka, ka yi layi a bayansa ka riƙe. Gudun daga baya ya fi sauƙi a hankali kuma ta hanyar layin kwalliyar da ya ƙirƙira.
Ku ci abincin carbohydrate awanni 2 kafin tserenku. Amma ba daga baya ba, in ba haka ba ba zai sami lokacin narkewa ba.
Idan ana tsammanin isar da daidaitattun a cikin yanayin sanyi, to shafa tsokoki na ƙafafu da man shafawa mai ɗumi.
Domin shirinku na nisan kilomita 1 yayi tasiri, ya zama dole ku shiga cikin tsarin 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/
