Nisan, tsayin mita 400, shi ne mafi tsayi mafi tsayi. Don koyon gudu mita 400, kuna buƙatar horar da ƙafafunku kuma ku sami damar rarraba dakaru daidai ta nesa.
Motsa jiki don yin mita 400
Yana da mahimmanci ga kowane mai tsere ya samu kafafu masu karfi... Sabili da haka, aƙalla rabin lokacin horo yakamata a keɓance ga shirye-shiryen jiki gaba ɗaya don horar da ƙwayoyin kafa.
Don wannan, irin waɗannan motsa jiki kamar: squats, squats with a barbell, "pistol", lunges with a barbell or dumbbells, Training training, foot on tafiya on a support with dumbbells, press press, etc. maimaitawa, kuna buƙatar yin wasa 100-200 mita don kwantar da hankali. Sannan ci gaba da yin atisayen.
Yana da mahimmanci a dakatar da horo na ƙarfi ba daɗewa ba fiye da makonni 2 kafin tseren kansa, in ba haka ba ƙafafu na iya ba su da lokacin “warwatse”.
Strengtharfin ƙarfin fashewa don gudun mita 400
Sarfin fashewa yana da mahimmanci don farawa da sauri. Tunda mita 400 yake, duk da cewa mai tsayi ne, amma har yanzu gudu, farawa mai sauri bashi da mahimmanci fiye da wuce dukkanin nisan. Yana horo ta hanyar tsalle. Irin waɗannan darussan sun haɗa da tsalle-tsalle, "kwado", tsalle a kan tallafi, tsalle daga wuri, tsalle daga ƙafa zuwa ƙafa, igiya tsalle.
Kamar yadda yake game da horar da tsokoki na kafa, dole ne a “tsartsasu” tsalle-tsalle tare da na zamani guje guje... Zai fi kyau a daina tsalle-tsalle ba daɗewa ba sama da makonni ɗaya da rabi kafin farawa.
Horar da jimiri don gudun mita 400
Saurin haƙuri shine mafi mahimmancin ɓangaren gudanar da wannan nisan. Yana da mahimmanci, bayan samun sauri a farkon, adana shi har zuwa gamawa. Saurin jimrewa shine mafi kyawun horo ta hanyar miƙa gudu 200-400 mita sau 10-15 tare da ɗan hutawa.
Articlesarin labaran da zasu iya zama masu amfani a gare ku:
1. Matsakaicin Gudun Mita na 400m
2. Menene tsaka-tsakin gudu
3. Gudun dabara
4. Gudanar da Ayyukan Kafa
Anan akwai misalai na zaɓuɓɓuka don aiki don haɓaka saurin haƙuri:
10 sau 400 mita, huta minti 3 ko 400 m gudu jogging
15 sau 200 mita, huta mita 200 ta jogging ko tafiya
20-30 sau 100 mita kowanne tare da hutun mintuna 1-2.
Akwai zaɓuɓɓuka da yawa, babban abu shine fahimtar ƙa'idar kanta. Yana da mahimmanci a fahimci cewa don irin wannan tazara babu buƙatar yin tsayi mai tsawo, a ce mita 600 ko 800, tunda wannan ba horo ne na sauri ba, amma jimiri ne gaba ɗaya, wanda 'yan wasa na tsakiya ke buƙata fiye da masu tsere.
Fahimtar dabara ta yadda za'a rusa rudani a tazarar mita 400
Sau da yawa galibi 'yan wasa marasa ƙwarewa, kuma galibi ƙwararru, suna yin kuskure ta fara farawa da sauri. Amma babu sauran ƙarfin da ya rage zuwa layin ƙarshe, kuma irin waɗannan masu tsere suna cin waɗanda suka fi ƙarfin faɗaɗa ƙarfinsu.
A cikin tafiyar mita 400, yana da mahimmanci a san karfinku kuma a fahimci saurin da ake buƙata don tafiyar da nesa don kar a "faɗi" a ƙarshen hanyar. Hanya guda ɗaya ce kawai don fahimtar wannan - ta hanyar gujewa wannan nisan. Abin da ya sa kwarewar gwagwarmaya ke da mahimmanci ga ɗan wasa.
Kuna iya gina ɗayan motsa jiki na ƙarfin juriya don haka a farkon motsa jiki bayan dumi-dumi, nan da nan kuyi ƙoƙarin gudu mita 400 a iyakar ƙarfi. Sannan zaku fahimci irin saurin da kuke buƙatar gudu. Ana iya yin hakan daga ƙarshen makonni 1.5 kafin farawa.
Zai fi kyau a tarwatsa sojojin daga nesa kamar haka:
- Fara hanzari na mita 50-60 domin ɗaukar matsayi mai kyau a gefen kuma hanzarta jikinka da sauri-wuri daga wurin hutawa.
- Bayan haka, nemi iyakar saurin ka, wanda ka fahimci cewa zaka kiyaye dukkanin nisan. Don haka gudu mita 200-250
- Fara bugun ƙarshe na ƙarshe 100 m kafin layin gamawa. Anan aikin shine motsa ƙafafunku da sauri-wuri. Theara yawan aikin hannu shima zai taimaka. Koda aikin hannu ya fi aikin kafafu sauri, kafafun zasuyi ta kokarin "kama" da hannayen, kuma hanzarin zai zama da sauri.
Ko da ba tare da horo na jiki a cikin wata ɗaya kawai ba, zaku iya nuna kyakkyawan sakamako a nesa na mita 400. Yana da kyau a horar da 4-5 sau sau a mako, sauya kayan. Wato, yau kuna horar da ƙarfin kafa, gobe kuna yin ayyukan tsalle, kuma jibi bayan gobe kuna horar da ƙarfin juriya, bayan haka ku koma horo na ƙafa. Makonni biyu kafin farawa, ware aikin ƙafa mai ƙarfi daga horo kuma barin gudu da tsalle kawai. Kuma makonni 1.5 kafin farawa, cire tsalle kuma bar gudu kawai. Kwana uku kafin al'ada ko gabanin gasar, bar cikin motsa jiki kawai gudu biyu na mita 100-200 da dumi mai kyau da sanyi.
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 kwalliyar ido daidai don ranar gasar, yi aikin ƙarfin daidai 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: Gudanar da darussan bidiyo ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
Sa'a mai kyau a gasar!
