Don koyon yadda ake gudu mita 100, dole ne ku sami ƙarfi da ƙwarewar tsalle. Ba kamar tsaka-tsakin tsere da nisa ba, yin tsayin mita 100 yana buƙatar kaɗan ko babu haƙuri. Koyaya, don iya tsere ko da mita 100 ba tare da raguwa ba, ƙarfin juriya kuma dole ne a horar dashi.
Trainingarfin horo don gudu mita 100
Wannan horon ya hada da dukkan motsa jiki. Yana da matukar mahimmanci ga masu tseren gudu mita 100 su sami sosai musclesarfin ƙafafu masu ƙarfi... Sabili da haka, duk aikin da aka yi a cikin toshewar wuta ana yin shi da manyan nauyi.
Ayyuka na asali don haɓaka ƙarfin kafa a cikin mai tsere:
- Zurfin zurfafawa tare da barbell ko dumbbells tare da samun damar safa
- Kafan kafafu
- Dauke jiki zuwa yatsan kafa da nauyi
- "Bindigogi" ko tsugunawa a ƙafa ɗaya tare da nauyi.
Wadannan darussan 4 ana iya kiran su na asali. Akwai su da yawa, kazalika da nau'ikan waɗannan ƙwarewar ƙarfin. Amma don cikakken horo na motsa jiki, irin wannan kayan aikin ya isa.
Zai fi kyau ayi atisaye don kafa 3 na maimaita 8-10 kowanne.
Tsalle aiki don gudun mita 100
Aikin tsalle yana haifar da ƙarfin fashewa a cikin ɗan wasa, wanda ke da mahimmanci don gudun mita 100. Akwai darussan tsalle da yawa. Bari muyi la'akari da manyan:
– Igiyar tsalle ana iya kiransa darasi na asali don duk masu gudu. Suna horar da gaba ɗaya da ƙarfin jimiri kuma suna ƙarfafa tsokoki maraƙi.
- Tsallen "kwado". Suna wakiltar tsalle sama kamar yadda ya yiwu daga matsayin tsayawa-kwankwasiyya. Aikin motsa jiki na tsere, yayin da yake aiki a gaban cinya da tsokoki, don haka yana ƙaruwa ƙarfin hanzarin ɗan wasa daga farawa.
- Tsalle mai tsayi a wuri ko kan shinge. Musclesusoshin maraƙi suna aiki da kyau.
- Tsalle daga kafa zuwa kafa, yana inganta karfin fashewar kafafu.
- Yin tsalle a kan kafa daya yana aiki sosai ga tsokar maraƙi kuma yana haɓaka saurin jimrewa.
Aikin tsalle ana yin shi galibi tare da gudana. Yawancin lokaci, horon yana kamar haka: ana yin jerin tsalle-tsalle 1-2, wanda ya kunshi atisaye 5-7, sannan kuma 'yan wasa sun fara atisaye.
Articlesarin labarai don taimaka muku shirya don gudun 100m ɗin ku:
1. Yadda za a horar da fara hanzari
2. Menene tsaka-tsakin gudu
3. Yadda ake farawa daga babban farawa daidai
4. Yadda ake Horar Gaggawar Gaggawa
Gudun horo don nisan mita 100
Masu tseren mita 100 suna buƙatar haɓaka saurin su. Don yin wannan, kuna buƙatar gudu a iyakar gudu don gajerun sassan tare da ɗan hutawa.
Saurin mita 50 yana aiki mafi kyau. Hakanan, don ci gaba da saurin jimrewa, yawancin masu ba da horo suna ba da shawarar tafiyar mita 150. Ana aiwatar da shi don tafiyar 10-15.
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 ido na dama don ranar gasar, yi aikin ƙarfin da ya dace 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 rajista ne zuwa ga wasiƙar, kuma a cikin secondsan 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.
