Gasar tseren mita 1,000 tana shawo kan matsakaiciyar tazara, waɗanda aka haɗa a cikin shirin tilas na kusan dukkanin cibiyoyin ilimi, makarantu da jami'o'i. Amma yana haifar da wata dabara da dabara, gami da ka'idojin gudu.
1000 mita gudu - matsayin
Wannan nesa mai nisa ana ɗaukarta mai wahala - juriya da manyan buƙatu don saurin, matakin horo. Amma ko a nan akwai kaidodi na gudu - ga kowane rukuni na zamani, gami da la'akari da jinsi, wadannan alamomin na iya bambanta kadan dangane da ka'idojin tantance lokaci.
Na maza
Matsayi na manya, la'akari da karɓar rukunin wasanni, duk an kafa su a matakin ƙasa, sun amince da ƙungiyoyin wasanni na duk ƙasashe.
Ka tuna cewa ana lasafta lokacin gudu a cikin minti.
- MSMK - 2.17
- MS - 2.2
- CCM - 2.26
- I - 2.34 sakan
- II - 2.46 sak
- III- 3 sakan
Matakan matasa don samun rukuni sun ɗan yi ƙasa kaɗan, la'akari da rukunin shekaru.
- Ni - 3.1
- II - 3.25
- III - 3.4
Na mata
Ga wakilan kyakkyawan rabin ɗan adam, ƙa'idodin ba su da bambanci da ƙa'idodin gudu don maza.
Hakanan ana la'akari da ƙa'idodin manya tare da wane nau'in wasanni wanda mai gudu yake nema.
- MSMK - 2.36
- MS - 2.4
- CCM - 2.53.
- Ni - 3.05
- II - 3.2
- III - 3.
Dangane da ƙa'idodin gudana ga samari, sun bambanta kaɗan dangane da rukunin shekarun, amma ba yawa.
- Ni - lokacin gudu shine minti 3.54
- II - 4.1
- III - 4.34
Ana auna lokaci a cikin mintuna.
Ga ɗalibai
A cikin jami'o'i daban-daban, masu nuna alama na iya bambanta, amma ga mafi yawan ɓangarorin suna daidaituwa.
Ga yara maza, alamu:
- kimanta 5 - 3.3 min.
- daraja 4 - 3.4
- uku - 3.54
Ga 'yan mata, matsayin:
- 5 - Gudu a cikin minti 4.4.
- 4 - 5 minti
- 3 - 5.4 mintuna.
Ga daliban makarantar sakandare
Ga yara maza, daidaitattun ka'idoji:
- 5 – 3.2
- 4 – 3.4
- 3 – 4.1
Ga 'yan mata, alamun suna kamar haka:
- 5 – 4.3
- 4 – 5
- 3 – 5.3
Manuniya na iya bambanta dangane da ma'aikatar.
Hanyar gudu don mita 1000
Babbar dabarar gudanar da nisan kilomita tana da abubuwa uku na matakin - yankin farawa, inda babban gudu yake gudana, gudana tare da kilomita kanta, galibi ana gudanar da shi a filin wasa, sau da yawa a cikin gida, kuma matakin ƙarshe shi ne gama kanta.
Fara
Gudun yana samar da babban farawa da umarni 2 koyaushe - yayin bada umarni na sharaɗi "Don farawa", mai gudu kansa da kansa ya kusanci layin farawa, ƙafa ɗaya a gaban layin. Babban abu ba shine taka shi ba. Ya dauki motar daukar marasa lafiya ya dawo.
Kafafu da hannaye - tanƙwara a gwiwa / gwiwar gwiwa, nauyin jiki - an canja shi zuwa gaba, yana jan kafa. Jiki yana ci gaba a karkatar da digiri 45. Kuma tuni a umarnin farawa - akwai turawa kuma dan wasan ya debi hanzari, yana zabar mafi kyawun iyawa ga kansa a farkon nisan 70-80.
Nisa yana gudana
- Lokacin gudu, an karkatar da jikin a gaba, kafadu sun sami annashuwa, an kuma ajiye kai kai tsaye.
- Duk motsin jiki da na gabobi suna da annashuwa da santsi, ba tare da buƙatar ƙoƙari ba.
- Hannun suna motsawa kamar abin ɗora hannu, wanda ke sauƙaƙa gudu, yayin da kafaɗun suka ɗaga.
- Lokacin da kake juya matattakalar motar yayin da kake kan waƙar, sai ka karkatar da jikinka zuwa ciki, ka fi aiki sosai da hannun damanka.
Gama
Mai gudu yana tafiya a mafi girman yuwuwar saurin, jiki ya dan karkata gaba, tsayin matakin gudu yana karuwa a saitinsa, motsin hannayen ya zama mai karfi.
Lokacin gudanar da nisan kilomita da aka bayar, yana da mahimmanci a fara haɓaka juriya, yana da mahimmanci a sa ido kan saitin numfashi daidai da daidai. Musamman, numfashi yana fitowa ta cikin baki da hanci, kuma kari yana dacewa da saurin gudu.
Tare da ƙaruwar amfani da iskar oxygen, mai gudu yana fara numfashi sau da yawa. Sabili da haka, yana da mahimmanci ayi aiki da dabarar, kuma kyakkyawan tsari zai taimaka don samun dacewar saurin gudu don nisan da aka bayar.
Gudun dabaru na mita 1000
A wannan batun, yana da mahimmanci a fara da babban abu - lissafin ƙarfi don tafiyar da nisan kilomita. Wani dan wasa ya fara fitowa daga layin da yake gudu zuwa tsere, saboda kuskuren sa dabarun ta a guje.
Yi la'akari da ƙa'idodi masu zuwa na yau da kullun da kuma kyakkyawan aiki mai gudana:
- Zaɓi hanzari gwargwadon shirye-shiryenku a farkon, amma ba fiye da mita 100. Ya kamata ku tafiyar da su ɗaya da rabi zuwa sau biyu fiye da babban ɓangaren nesa. Wannan nau'in saurin farawa da sauri yana hanzarta jikin mai gudu daga wurin batun sifili, don haka yana ba da damar ficewa daga masu fafatawa a farkon.
Ari da, babban fifikon wannan saurin farko - idan bai wuce mita 100 ba, to mai gudu ba ya kashe ƙarfi, amma sakamakon tseren ya inganta sosai. Idan lafiyar jikinku ta bar abin da ake so, kar a bugi sama da mita 50 a farkon.
- Bayan mai gudu ya kara sauri a farkon, yana da daraja a rage gudu a cikin natsuwa, na kimanin kimanin mita 50 na gaba. Kuma sannan juya zuwa saurin da ya dace da ku. Tuni a kansa, kun shawo kan fiye da rabin nisan.
- Hanzari a layin gamawa - 200 m kafin ƙarshen nisan ya cancanci ƙara sauri, kuma a 100 m yana da mahimmanci don ƙarawa, wanda zai ba da damar yin falala a cikin sakan 15.
Ka'idodin horo na gudu na mita 1000
Tsarin horo na farko kuma mafi mahimmanci shine la'akari da matakin lafiyar ku da ƙarar gudu. Don haka, ƙwararrun masu tsere suna rufe kusan kilomita 500 kowace wata, kuma wannan ba shine iyaka ba. Amma mai farawa yakamata yayi tsallakawa daga kilomita 4 zuwa 10, ba tare da la'akari da lokaci ba, amma haɓaka ƙarfin hali.
Yana da kyau a ci gaba ba tsayawa ba, kuma ƙarfin horo mafi kyau shine kwanaki 3-4 a mako, wanda zai hana aiki fiye da kima, shimfida alamomi da sakamakon tsananin damuwa a gaba.
Bayan kwarewar gicciye, ci gaba da aikin fartlek, kuna gudanar da aiki a cikin sassa. Ya kamata a nuna ƙarshen a filin wasa, tare da cikakken rikodin lokacin gudu don wani ɗan tazara. Tsakanin gudu - hutun dole, tare da tazarar minti 2, amma ba tsayawa, amma tafiya a hankali.
Gudun mita 1,000 yana da nutsuwa, mafi yawan auna nau'in wasannin motsa jiki, amma kuma yana buƙatar horo ga duka masu farawa da ƙwararrun masu tsere.
Gudun dabaru da dabaru, tsayayyen tsari da horo na yau da kullun - duk wannan yana ba mu damar magana ba kawai game da ƙimar gudu a wani nisan da aka bayar ba, har ma game da ƙimar saurin gudu a mita 1000.
