Kamar yadda muka fada a ɗayan abubuwan da suka gabata, uniform Gudun yana da wuya ya taimake ka ka rasa nauyi... Bayan lokaci, jikinka zai saba da wannan nauyin kuma ya daina amfani da mai.
Amma akwai nau'in gudu, wanda jiki baya iya saba dashi. An kira shi "fartlek" ko "tsaka-tsakin gudu"
Yadda ake gudu fartlek
Fartlek shine canji na jinkirin gudu ko tafiya da hanzari. Wato, a zahiri, baku daina ba, amma a lokaci guda kuna tafiya da hankali da sauri.
Dogaro da nauyinku da ƙarfinku na zahiri, zaku iya gudanar da fartlek tare da matakan nauyi daban. Dangane da gogewar da na samu a koyawa, a ƙasa zan ba da kusan nauyin nauyinku da abin da ya kamata a haɗa a cikin fartlek. Na jaddada cewa rabon ya dogara ne da kwarewar aiki. Idan kuna iya gudu da sauri tare da wannan nauyin. wanda aka bayar a cikin labarin, to je zuwa wani nau'in nauyi. Ga maza, ba tare da la'akari da nauyi ba, ya fi kyau su zaɓi zaɓi na biyu da aka bayyana wa mata. yin la'akari daga 60 zuwa 80 kg.
Nauyin kan 120 kilogiram
Da wannan nauyin, kuna buƙatar gudu fartlek sosai a hankali. A wannan yanayin, gudu da tafiya ya kamata a canza su daidai. Wato, misali, gudu mita 100, kuma don wannan nauyin, gudu ba tare da hanzari ba, sannan kuma tafiya mita 100 a cikin sauri ko a hankali, gwargwadon yadda ya kasance sauƙi a gare ku don gudu. Maimaita wannan sau 10 a farkon motsa jiki. A sakamakon haka, jimlar nisan fartlek yakai kilomita 2. Dangane da haka, idan wannan yanayin ya kasance mai sauƙi a gare ku, to ƙara gudun gudu... Idan wannan bai isa ba, to matsa zuwa fartlek ga waɗanda ke da ƙarancin nauyi.
Nauyin daga 100 zuwa 120 kg
Tare da wannan nauyin, zaka iya rage yawan tafiya da ƙara yawan gudu.
Yawanci, horo a wannan nauyin kamar haka: 100 mita sauki gudu, saurin mita 40, sannan tafiya mai tsawon mita 60.
Wannan jerin yakamata a maimaita sau 10-15. Don daidaita kayan da kanka, dole ne ko dai ƙara saurin hanzari ko ƙara tsayinsa. A lokaci guda, kar ka manta cewa bayan jerin motsa jiki na 5, ya kamata ku yi tafiyar mita 150-200.
Articlesarin labarai daga abin da zaku koyi wasu ƙa'idodi na asarar nauyi mai tasiri:
1. Yadda ake gudu don ci gaba da dacewa
2. Shin yana yiwuwa a rasa nauyi har abada
3. Abubuwan yau da kullun na ingantaccen abinci don rage nauyi
4. Har yaushe ya kamata ku yi gudu
Nauyin daga 80 zuwa 100 kg
A nan horo ya riga ya fi tsanani.
Gudu mita 100 tare da gudu mai haske, sa'annan ku hanzarta zuwa mita 50, sa'annan ku juya zuwa wata hanya mai sauƙi, sake tafiyar da wasu mitoci 20-30, sa'annan ku tafi zuwa mataki ku yi tafiyar mita 30-50. Wannan kashi daya ne. Yi 10-15 irin wannan jerin. Kar ka manta, bayan kowane jerin 5th, hutawa, kuna tafiya mita 200.
Daidaita nauyin kaya ta hanzari ko tsayin saurin, haka kuma, idan kun ji karfi a cikin kanku, za ku iya cire tafiya daga motsa jiki gaba daya.
Nauyin daga 60 zuwa 80 kg
Yawancin lokaci, tare da wannan nauyin, an riga an ba da babban kaya. Sabili da haka, idan kuna da irin wannan nauyin, amma a lokaci guda ku fahimci cewa ba za ku iya yin motsa jiki a cikin wannan yanayin ba, to fara horo kamar yadda ake buƙata don horar da waɗanda ke da ƙarin nauyi.
Don haka. A wannan yanayin, zaɓuɓɓukan Fartlek guda uku mafi dacewa.
Zabi 1. Sauki gudu mita 30, hanzari mitoci 30, saurin gudu mita 40, hanzarin mita 30. Daidaita kaya tare da saurin hanzari.
Zabi 2. 100 mita mai sauƙi gudu, 100 mita hanzari.
Zabi 3. 100 mita mai sauƙi gudu, 100 mita hanzari, 50 mita tafiya.
Nauyin ƙasa da kilogiram 60
A nan nauyi ba ya taka rawa sosai. Sau da yawa, ɗalibai na da nauyin kilogiram 80 sun yi aiki mai nauyi fiye da waɗanda nauyinsu ya kai kilo 60. Sabili da haka, zaku iya horarwa don asarar nauyi kamar yadda aka bayyana don horo tare da nauyi daga 60 zuwa 80. Daidaita kaya tare da saurin hanzari. Zaɓi na biyu daga ƙungiyar da ta gabata shine mafi dacewa.
Fasali na gudu tare da fartlek.
Gudun haske yana nufin kawai gudu mai gudana. Wannan yana nufin cewa saurin tare da shi kada ya wuce 5 km / h, a wasu kalmomin, ba mai sauri fiye da tafiya ba. Amma a lokaci guda ya zama dole a gudu, ba tafiya ba.
Da farko muna yin hanzari sosai, ban manta dumi sosai kafin horo.
Karanta labarin: yadda zaka sa kafarka yayin gududon rage haɗarin raunin kafa yayin gudu.
Karka cikawa kanka aiki. Dakatar da motsa jiki kai tsaye idan ka fara jin jiri.
Jin zafi tare da Fartlek na kowa ne. Saboda haka, Ina ba da shawarar karanta labarin - abin yi idan gefen dama ko hagu ya yi zafi yayin guduta yadda ba za ta katse maka motsa jiki ba saboda wannan cutar.
Don inganta sakamakon ku a cikin gajeren gudu da matsakaiciyar gudu, ya isa ya san abubuwan yau da kullun na gudu. Sabili da haka, musamman a gare ku, Na ƙirƙiri kwasa-kwasan koyar da bidiyo, kallon wanda aka ba ku tabbacin inganta sakamakonku na gudana da kuma koyan buɗe cikakken damarku. Musamman ga masu karanta shafin na "Gudun, Lafiya, Kyau" koyawa na bidiyo kyauta. Don samun su, kawai biyan kuɗi zuwa Newsletter ta danna mahaɗin: Gudun asiri... Bayan sun ƙware da waɗannan darussan, ɗalibaina sun inganta sakamakon gudanar su da kashi 15-20 ba tare da horo ba, idan ba su san waɗannan ƙa'idodin ba a da.
