An wuce matsayin daidaitaccen matakin nesa a duk cibiyoyin ilimi, da kuma cikin sojoji. Sabili da haka, tambaya sau da yawa takan taso game da yadda za a ƙara saurin gudu a gajeren zango. Tabbas zuwa yi zaki ko wasan cheetah da ke gudana, yana ɗaukar horo na shekaru, amma kuna iya koyon ƙa'idodin gama gari da dabarun gudu don tazara mai nisa daga labarin.
Idan akwai fiye da makonni 3 da suka rage kafin a kawo mizanin
Abu na farko da za'a fara dashi shine ƙarfafa kafafu... Don yin wannan, kuna buƙatar yin yawancin motsa jiki na gaba ɗaya. Wadannan darussan sun hada da: zurfafan gurare, zai fi dacewa da karin nauyi, huhun hanzari, bindiga ko masu kafa daya, horar da jijiyar maraƙi.
Waɗannan su ne motsa jiki na asali waɗanda, idan aka yi su na makonni da yawa, na iya ƙarfafa ƙafafunku sosai kuma ya ƙara saurin gudu. Babban abu shine dakatar da yin ko rage yawan maimaituwar motsa jiki makonni biyu kafin farawa, in ba haka ba akwai haɗari cewa ƙafafu baza su gudu ba.
Baya ga ƙarfi, wajibi ne a yi atisayen tsalle. Wadannan sun hada da igiya tsalle, motsa jiki "kwado", tsalle a kan tallafi, tsalle kan kafa daya, tsalle daga kafa zuwa kafa, tsalle kan shinge (tsalle kawai, ba gudu a kan shingen ba).
Aikin tsalle yana shafar ƙarfin fashewar abubuwa, wanda zai haifar da saurin tashi da hanzari.
Motsa jiki yakamata ayi bisa ga wannan ƙa'idar: da farko, ayi atisaye ɗaya, maimaita sau 3 tare da ɗan hutawa, sannan fara motsa jiki na biyu. Don motsa jiki, ya isa ayi ƙarfin 5-6 da motsa jiki na tsalle, a madadin, maimaita 3 kowane ɗayan.
Bugu da kari, yana da muhimmanci a gudanar da gajerun sassan 60, 100 ko mita 150. Wannan zai ba ƙafafunku damar kasancewa cikin kyakkyawan yanayi koyaushe da haɓaka saurin gudu. Zai fi kyau a canza madaidaiciyar horo tare da horo na gaba ɗaya. Wato, a rana ɗaya zaka gudu, ka ce, sau 15 sau 60 a ¾ na ƙarfi. Kuma don motsa jiki na gaba, yi tsalle da ƙarfin horo.
Aya da rabi zuwa makonni biyu kafin gasar ko wucewa ta daidaitaccen, ƙare ƙarfin aiki, mako guda kafin farawa, tsalle aiki kuma barin gudu kawai tare da hanzari. Kwanaki 3 kafin gasar, wasan motsa jiki ya kamata ya ƙunshi dumi da ɗayan gudu a kashi 70 na matsakaicin.
Idan akwai ƙasa da makonni 3 kafin a kawo mizanin ko gasar
A wannan yanayin, ba zai yuwu a sami lokaci don horar da jiki da kyau ba. Saboda haka, ya zama dole a fara koya masa ya tsaya takara. Don yin wannan, yi saurin gudu. Misali sau 10 sau 30. Ko kuma sau 7 sau 60. Gudu ¾ ƙarfi, kuma a karo na ƙarshe a cikin jerin ƙoƙarin gudu zuwa matsakaicin. Zai fi kyau idan lokacin duk gudu ɗaya ne, kuma na ƙarshe shine mafi sauri. Karka yi ƙoƙarin yin komai sau 10 zuwa iyakar.
A farkon ko ƙarshen kowane motsa jiki, yi juzu'i 3 na tsuguno, strides, ko wani irin tsalle. Kawai kar a cika shi, motsa jiki 3-4 a kowane motsa jiki zai isa. Kwanaki 4 kafin farawa, dakatar da kowane ƙarfi da tsalle tsalle da mayar da hankali kawai ga saurin gudu. Kwanaki 2 kafin a fara, a bar kawai saurin dumi da haske, ba fiye da sau 3-4 ba.
Idan akwai mako guda kafin farawa
A wannan yanayin, don kwanakin 3 na farko, kawai kuyi gajeren gudu, tsayin mita 30 zuwa 100. Sau 10 a saurin daya kusan kashi 70 na iyakar ka. Hutu tsakanin gudana an ƙaddara da kanka.
Arfi da aikin tsalle ba su da daraja a yi, tunda da alama ƙafafu ba za su sami lokacin warkewa ba. Kada ku wuce saurin 5 da ke gudana kwanaki 3 kafin farawa. Bar dumi-dumi kawai 'yan kwanaki kafin farawa.
Sauran hanyoyin da za a kara saurin gudu
Saurin hannayenka, da sauri ƙafafunka suke gudu. Sabili da haka, gwada sau da yawa kamar yadda ya kamata yayin gudu. yi aiki da hannuwanku... Legsafafun kansu zasu yi ƙoƙari su daidaita zuwa yawan hannayen.
Kada ku damu da dabarun gudu. An yi nazarin dabarun gudu na dogon lokaci, kuma idan baku taɓa aiwatar da shi ba a cikin horo, kuma kuka yanke shawarar yin gwaji nan da nan a cikin gasa, to wannan zai kawo lahani kawai kuma saurin zai yi ƙasa da idan kun gudu yadda kuka iya.
Karka yi kokarin jan wani mataki. Gudun ya dogara da faɗin mataki. Amma idan kun cire shi ta hanzari, to wataƙila za ku fara cin karo ne lokacin da kuke tafiya da ƙafarku, wanda kuka “jefa” da nisa sosai, kuma, bayan da kuka ci nasara a faɗin gaba, za ku yi rashin nasara.
Masu ƙwarewa suna gudana akan yatsun kafa, masu farawa yakamata suyi iya iyawar su. Idan kuna da ƙwayoyin maraƙi masu ƙarfi, kuma kun tabbata cewa yin tafiya a kan yatsunku yana cikin ƙarfinku, to ku yi ƙarfin hali kamar haka. Wannan zai rage lokacin tuntuɓar ƙafa tare da ƙasa kuma ya ƙara ƙarfin juyawa. Idan 'yan maruƙanku ba su da ƙarfi, to fara farawa bisa ga wannan ƙa'idar, ta hanyar mita 50 za ku sauka a kan ƙafarku duka. A wannan yanayin, za a riga a bugi tsokokin ɗan maraƙin, kuma, bayan cin nasara cikin sauri a farkon nisan, za ku yi asara a rabi na biyu. Sabili da haka, kimanta ƙarfin ku da hankali kuma kar kuyi gwaji yayin ƙetare mizanin ba ku da tabbas.
Gudu a cikin sneakers ko spikes. Sneakers ba takalmin gudu bane. Takalmin yana da tafin kafa mai santsi, saboda haka tare da kowane turawa zaka rasa wani juzu'i na na biyu akan zamewa. Tare, waɗannan hannun jarin zasu haifar da lostan daƙiƙu da aka ɓace a layin gamawa. Ya kamata waje ya zama roba mai taushi wanda ke kama hanya da kyau. Don tabbatar da adalci, yana da kyau a lura cewa sneakers suma sun zo da tafin kafa mai kyau, wanda ke da kyakkyawar riko. Amma hakan ba safai yake faruwa ba.
Waɗannan duka manyan mahimman bayanai ne na haɓaka gudu mai sauri. Ana samun komai kuma tare da horo na yau da kullun.
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.
