Ana shirin tafiyar kilomita 3. Gudanar da dabara don kilomita 3. * Gudu

Gudun kilomita uku - nisan tsakiyar da aka saka cikin shirin Gasar Cin Kofin Duniya ta Hunturu a Gasar Wasanni. A lokaci guda, a wasannin bazara, haka ma a wasannin Olympics, “santsi” mita 3000 ba sa gudu. Suna gudu ne kawai daga tsaunuka, ko hanyar cikas a nisan kilomita 3.

Rikicin duniya na maza na dan tseren Kenya ne Daniel Komen, wanda ya rufe wannan tazarar a mita 7.20.67. Ga mata, tarihin duniya na Wang Junxia ne, wanda ya yi gudun kilomita 3 a cikin 8: 06.11 m.

Game da fitarwa ka'idoji, to maza suna buƙatar shawo kan wannan tazarar a cikin mintuna 10.20 na rukuni na 3, mintuna 9.40 na biyu, kuma cikin na 9.00 na farkon. Ga mata, matakan suna kamar haka: Darasi na 3 - 12.45, Darasi na 2 - 11.40, Darasi na 1 - 10.45.

Gudanar da dabara don kilomita 3

Kamar yadda yake a cikin sauran matsakaitan hanyoyi masu nisa a kwas na tsawon kilomita uku, ya zama dole a rusa rundunoni daidai. Athleteswararrun athletesan wasa suna gudanar da ɓangaren farko na nesa a hankali fiye da na biyu. Ga magoya baya, yana da matukar wahala a maimaita wannan, amma dole ne mutum yayi ƙoƙari. Wajibi ne ayi ƙoƙari don rufe rabin farko da na biyu na nesa a kusan lokaci guda. Idan baku san ƙarfin ku ba, to fara a hankali, ku hango daga nesa ko wannan saurin ya dace da ku, ko kuma yana da daraja a ƙara.

Kammala hanzari ya kamata a fara ba daga baya ba Mita 400 har zuwa layin gamawa.

3K Gudanar da Aiki

Shiri don gudana a matsakaici da kuma nesa, gami da kilomita 3, yakamata ya ƙunshi abin da ake kira hawan horo.
Kowane ɗayan waɗannan hawan keke yana da alhakin nau'ikan nauyin sa.

Wannan shine yadda sake zagayowar shiri yake:

1. Lokacin Zamani... A wannan lokacin, horon ya dogara ne akan tsere mai saurin daga kilomita 3-5 zuwa 10-12 km, da kuma ƙarfin ƙarfi, wanda dole ne ayi shi sau ɗaya a mako. Wannan sake zagayowar ya kamata ya ɗauki kusan kashi 30 cikin 100 na lokacin da kuke da shi kafin gasar ko tsallake gwajin.
2. M lokaci... Bayan shigar da abin da ake kira tushe a farkon lokaci, dole ne a fassara shi zuwa inganci, ma'ana, cikin jimiri na musamman. Don wannan, a cikin lokaci mai ƙarfi na biyu, tushen shiri ya zama horo tazara kuma yana ƙetarewa a cikin yanayin ɗan lokaci a bugun zuciyar kashi 90-95 na matsakaicin. A lokaci guda, jinkirin gudu yakamata ya zama kusan rabin aikin ku. Wannan lokacin ya kamata ya wuce kusan kashi 20-30 na lokacin shiri.
3. Lokacin ganiya... Anan, ba a cire horon ƙarfi gaba ɗaya, kuma ana ƙara horo na tazara a maimakon haka, amma tuni yanayin saurin ne. Wato, ya zama dole a gudanar da sassan ƙananan tsayi, tare da ƙarin hutawa tsakanin gudana, amma kuma a cikin sauri mafi girma. Yankin mita 100-200 cikakke ne
4. Gubar lokacin... Abinda ake kira "eyeliner" ya kamata ya fara sati daya ko biyu kafin farawa domin a hankali ya rage kayan kuma ya kawo jiki zuwa farkon farawa cikin cikakken shiri. A wannan matakin, ya zama dole a rage adadin tazara a cikin horo na tazara, ban da tazarar tazara ko barin su a cikin adadin da bai wuce sau 2-3 a kowane motsa jiki ba, cire giciye na ɗan lokaci da ƙarfin horo, amma barin gicciye a hankali.

Kuna iya kallon ƙarin cikakkun bayanai game da yadda ake horarwa a mako kafin wucewar gwajin a ɗayan koyarwar bidiyo akan wannan tashar YouTube: http://www.youtube.com/channel/UCePlR2y2EvuNTIjv42DQvfg.

Yana da matukar alfanu don tafiyar da sassan tsauni. Nemi tudu kusa da kai, tsayin mita 100-200, sai kayi gudu zuwa ciki sau goma saboda saurin kowane gudu ya zama daidai.

Huta tsakanin saiti don mintina 3-4.

Articlesarin labarai don taimaka maka shirya don gudu 3K:
1. Ka'idoji da bayanai don tafiyar kilomita 3
2. Menene tsaka-tsakin gudu
3. Gudun dabara
4. Gudanar da Ayyukan Kafa

Janar horo na jiki

Don gudu da kyau Mita 3000, ya zama dole, ban da gudu, don samun karfin jijiyoyin kafa, don haka ya zama wajibi a yi wani atisayen motsa jiki don karfafa kwankwaso, ƙafafu, da kuma tsokar maraƙi.

Wadannan darussan sun hada da: tsalle igiya, kujerun kafa, kujerun bindiga (tsugunne a kafa daya), tsalle daga kafa daya zuwa wata, da sauran su.

Yana da mahimmanci don yin kwaskwarima, waɗanda suke da mahimmanci don gudana.

Babban motsa jiki na iya canzawa tare da gudu, ko keɓe wani ɗan lokaci kawai zuwa gare su. Amma makonni biyu kafin gasar, dole ne a dakatar da OFP gaba daya.

Domin shirye shiryenku na nisan kilomita 3 ya zama mai tasiri, kuna buƙatar shiga cikin kyakkyawan shirin horo. Don girmama bukukuwan Sabuwar Shekara a cikin shagon shirye-shiryen horo kashi 40% rangwamen, tafi ka inganta sakamakonka: http://mg.scfoton.ru/