A cikin gudu, babban "kayan aikin" ɗan wasa shine ƙafafunsa. Ko da da kyakkyawar ƙarfin hali kuma huhu mai ƙarfi Ba za ku iya yin gudu da kyau ba tare da maraƙi mai ƙarfi da ƙwayoyin cinya ba. Bari muyi la'akari da ka'idojin koyar da kafa don gudana.
Loadarfin wuta
Thearfin ƙarfin gudu yana bambanta dangane da irin nisan da mai tsere zai yi: gudu, tsaka-tsaki, ko matsakaita. Ayyukan suna da mahimmanci iri ɗaya, amma sun bambanta a cikin adadin maimaitawa da nauyin da aka yi amfani da shi.
Gudanar da Gudu yana nuna horo tare da ƙananan maimaitawa, amma tare da manyan nauyi. Powerlifters suna horarwa kusan iri ɗaya. Aikin dan tseren shi ne samun kafafu masu karfi kamar yadda ya kamata, wanda zai ba da damar bunkasa da kuma kiyaye saurin saurin da ke iya faruwa. Dan tseren baya buƙatar jimiri gaba ɗaya. Tunda iyakar nisan gudu bai wuce ba Mita 400.
Ga matsakaicin ɗan wasa da ke gudu daga kilomita 600 zuwa 3-5, aikin shi ne su sami daidaito tsakanin juriya da ƙarfi. Sabili da haka, ana yin motsa jiki tare da nauyi mai nauyi fiye da masu gudu, amma tare da ƙarin maimaitawa.
Articlesarin labaran da zasu iya ba ku sha'awa:
1. Fara gudu, abin da kuke buƙatar sani
2. Menene tsaka-tsakin gudu
3. Gudun dabara
4. Shin yana yiwuwa a gudu tare da kiɗa
Ga masu tsere na nesa waɗanda ke yin tafiya mai nisa, daga kilomita 5 zuwa marathon masu tsada, ya zama dole ƙafafu ba su da ƙarfi sosai, amma dai su jure. Sabili da haka, irin waɗannan 'yan wasa galibi suna amfani da ƙananan nauyi, kuma wani lokacin ma ana yin motsa jiki ne kawai da nauyinsu. Amma a lokaci guda, yawan maimaitawa yana sa matsakaicin yiwu.
Babban darasin ƙarfin da masu gudu suke yi don wasan motsa jiki sune:
– Squunƙwasa masu zurfi tare da ko ba tare da barbell ba... Bambanci tsakanin waɗannan matsugunai da waɗanda aka saba yi masu ƙarfin iko shi ne cewa a matakin ƙarshe na dagawa, ɗan wasan yana buƙatar yin yatsun kafa don ƙarfafa ƙafa. Tunda, ba kamar ɗagawa ba, a cikin huhu, ƙwayoyin ɗan maraƙi da tsokoki na ƙafa suna taka rawar gani. 'Yan wasa masu gudu suna amfani da matsakaicin nauyi mai yuwuwa, yin reps 5-10,' yan wasa na tsakiya da na nesa suna amfani da nauyi masu nauyi, amma yawan reps sunfi yawa. Wani lokaci ana yin squats ba tare da wani ƙarin nauyi ba. A wannan yanayin, yawan maimaitawa ya wuce dubban sau a kowane saiti.
– "Bindiga", ko tsugune a kafa daya... Ofaya daga cikin shahararrun atisaye don 'yan wasa da filin wasa. Riƙe wasu tallafi don daidaitawa, ɗan wasan ya zauna ƙasa sosai kamar yadda zai yiwu, sannan ya tsaya a ƙafa ɗaya. Dole masu gudu da sauri suyi amfani da ƙarin nauyi, alal misali, ɗauki dumbbell a hannunsu na kyauta. 'Yan wasa matsakaici da na nesa suna amfani da ƙarin kaya, amma ƙasa da haka, kuma suna yin karin bayani. Ka'idar isa yatsun kafa a zangon karshe na dagawa daidai yake da na tsugune na yau da kullun.
– Barbell huhu... Anyi su sosai kamar yadda ya kamata don duk tsokar kafa suyi aiki.
– Horar da kafa... Lokacin da wani dan wasa mai dauke da dinkakkun kaya a hannu ya tsaya a kan kafa daya kuma ya daga kansa ta hanyar daga kafarsa zuwa yatsan kafa. A lokaci guda, kafa a gwiwa ba ta tanƙwara. Motsa jiki yana horas da tsokoki maraƙi.
– Motsa jiki na Kettlebell... Masu tsere suna yin su sau da yawa, tunda sintali yana haɓaka ƙarfin ƙarfi, kuma yana horar da ƙafafu daidai.
Jumping load
Aikin tsalle yana da matukar mahimmanci don gudu, wanda ba kawai yana gina tsokoki ba, amma kuma yana sa su zama masu sassauƙa, na roba da juriya.
Akwai manyan nau'ikan motsa jiki masu tsalle: igiya tsalle, Gudun, tsalle akan kafafu biyu bisa kan shinge, tsalle daga kafa zuwa kafa, tsalle mai tsayi, tsalle daga wuri da daga gudu, tsalle a kan tallafi, da dai sauransu Duk wani motsa jiki na tsalle yana taimakawa wajen karfafa tsokoki na kafafu kuma yana da sakamako mai kyau duka a kan gudun gudu na masu gudu, don haka da kuma jimrewar tsoka ga 'yan wasa na tsakiya da na nesa.
