Kowane wasa yana da matsayin mutum guda wanda masana suka haɓaka. An rarraba su gwargwadon matsin lamba a jikin mutum: ga mata da maza; ga ‘yan makaranta da manya; ga kwararru. Menene tafiyar kilomita 2? Karanta a gaba.
Gudun kilomita 2 - daidaitattun abubuwa
Akwai matakan da ake kira bit. Sun kasu kashi biyu na maza da mata, manya da matasa.
Don samun takamaiman matsayi (rukuni), kuna buƙatar ƙware nesa don lokacin da aka kayyade a cikin mizanin. Wadannan alkaluman sun yi daidai da matsayin da aka amince da shi na makarantun fasaha da manyan makarantun ilimi.
Daga cikin maza
Maza suna da zaɓi na samun 1 cikin sahu 3.
Ga manya:
- 1 - 5 minti 45 sakan;
- 2 - 6 minti 10 seconds;
- 3 - 6 minti 35 sakan.
Matsayin samari ba shi da ƙarfi:
- 1 - 7 mintuna;
- 2 - 7 minti 40 sakan;
- 3 - 8 mintuna 30 sakan.
Don samun ɗayan ɗayan alamun da aka nuna, kuna buƙatar rufe nesa na wani lokaci wanda bai kai adadi na iyaka ba.
Daga cikin mata
Mata, a matsayin mafi ƙarancin jima'i, ana ba su dama don karɓar fitarwa a cikin ƙa'idodin da aka rage. Hakanan akwai 3 daga cikinsu - manya da matasa.
Manya:
- 1 - 6 mintuna 54 dakika;
- 2 - 7 mintuna 32 dakika;
- 3 - 8 mintuna 08 sakan.
Matashi: 8.48; 9.28; 10.10 daidai.
Dabara don gudana kilomita 2
Yawancin masu horarwa suna ba da shawarar bin ƙa'idodi masu zuwa:
- a farkon siginar, ana ba da shawarar dash gaba da hanzarta kusan 6 sakan babu;
- ana ba da shawarar gudanar da kusan dukkan sauran mitoci zuwa layin gamawa ba tare da matsala ba kuma daidai don kiyaye tsarin numfashi da aikin zuciya daidai;
- a yayin tseren, ya kamata ku daidaita abubuwan shaƙatawa da shaƙatawa, zaɓi mafi kyau zurfin dangane da saurin;
- Mita 200-300 kafin layin gamawa, ya kamata a yi hanzari a matsakaicin dama ga jiki (tunda farfadowa zai faru bayan tseren - wannan al'ada ce).
Wadannan sauki, amma masu matukar tasiri da shahararrun dokoki zasu taimaka maka samar da dabarun tseren da ya dace.
Idan an lura da dukkan maki, jikin ɗan wasa ba zai yi aiki don lalacewa ba, amma haɓaka halaye madaidaici wanda ke taimakawa wajen cimma nasara. Duk sauran hanyoyin an gwada su shekaru da yawa kuma suna haifar da sakamako mara kyau.
Horar da ƙarfi don tafiyar kilomita 2
Horar da ƙarfi hanya ce mai tasiri don cimma babban sakamako. Suna ba da gudummawa ga ci gaban wani matakin ƙarfin hali, samuwar kyakkyawan ƙwarin gwiwa da yanayin wasanni.
Babban ƙarfin horo shine:
Dumama.
Ya ƙunshi nau'ikan ayyuka da yawa don taimakawa ƙarfafa jikin mutum da shirya shi don ƙarin horo mai ƙarfi. Ana amfani da motsa jiki masu ƙarfi a wuri ko motsi.
A wuri:
- juyawar kai sau 3-4 sau 6-7 ya gabato;
- gangar jiki tanƙwara gaba da baya don hanyoyin 4-5;
- zagaye juyawar jiki;
- lunges a duka hanyoyi don hanyoyi da yawa;
- daga hannaye sama.
A cikin motsi:
- sauka daga kafa zuwa kafa;
- matakai masu sauri daga baya;
- gudu tare da tsalle ko ƙananan matsaloli.
Gudun sararin samaniya.
Wannan aikin zai taimaka wajen haɓaka ajiyar numfashin ku da ƙarfafa ƙwayoyin numfashin ku. Wannan babban zaɓi ne don jimiri da daidaita horo.
Irin wannan nauyin ya kamata ya ɗauki yawancin lokacin shirya ɗan wasa na jiki. motsi ana ba da shawarar ya zama mai santsi, ba tare da hanzari ba, nauyi. Wannan yana taimakawa wajen kawar da yiwuwar oxygen yunwa yayin gasar.
Kurakurai a cikin dabarun gudu na kilomita 2
Kamar kowane wasa, 'yan wasa suna yin kuskure.
Yawancin yanayi na yau da kullun za a iya rarrabe su a nan:
- Azumi mai ɗorewa.
Saurin da ya fi dacewa bayan siginar farko ana ɗaukarsa lokaci ne na sakan 6-8 don ɗan wasa ya hanzarta. Bugu da ari, ana ba da shawara don neman saurin gudu wanda ɗan wasa zai ci gaba da gudu.
A cikin dabaru na kuskure, mutum yana gudu da saurin kara rabin nisan ko kadan kadan, wanda ke haifar da saurin kashewa na ajiyar numfashi da raguwar karfi. Babu isasshen makamashi don isa layin gamawa. Hakanan yana da lahani sosai ga jiki, yayin da zuciya, tsokoki da tsarin musculoskeletal suke aiki tuƙuru.
- Ragged gudu.
Masana ba su ba da shawarar yin gudu a cikin ɓarna (da sauri sauri sannan ɗaukar sauri). Wannan ƙirar tana kawo sakamako ne kawai mara kyau, yayin ciyar da dukkan kuzari da ƙarfi. Gudun gudummawa ne don aiwatar da su a cikin tsari iri ɗaya, kamar masu riƙe rikodin duniya (kowane ƙwanƙolin alamar su bai wuce sakan 57 ba).
- Da wuri gama.
Ba a ba da shawarar sosai da sauri da sauri tun kafin layin gamawa. Kudin kuzari da ƙarfi bai isa ba don cimma shi. Tsawon sashin mafi kyau duka yakai mita 200 ko 300.
Rikodin duniya a cikin gudun mita 2000
Mita 2000 ana daukarta a matsayin tsaka-tsaki a tsere. Ba ya cikin wasannin Olympic, amma galibi ana amfani da shi don dumama 'yan wasa.
Gudun yana gudana a cikin sararin sama ko a cikin filin wasa na cikin gida (yawanci sau 5 na mita 400). Akwai kawai 'yan bayanan duniya na mata da maza.
Har zuwa yanzu, babu ɗayan 'yan wasan da ya iya doke su:
- Wani ɗan ƙasar Maroko a shekarar 1999 a gasar da aka yi a birnin Berlin na Jamus ya ci nasara da maki 4: 44.79. Sunansa Hisham El-Guerruj. Gudun ya gudana a lokacin kaka a kan titi;
- Dan kasar Habasha Kenenisa Bekele a 2007 a Ingila ya tsallake alamar 4: 49.99 a cikin gida.
Wadannan 'yan wasa 2 suna cikin jadawalin wadanda suka fi sauri a tazarar mita 2000 a wannan lokacin. Manunannun da suka karɓa suna zama wani nau'i na ƙarfafawa ga masu halartar nan gaba a gasa daban-daban.
Hakanan akwai wata shahararriyar 'yar wasa wacce ta nuna kyakkyawan sakamako - 5: 25.36. Wannan ita ce Sonia O Sullivan daga Ireland. Gudun ya gudana a waje a cikin 1994 a Ingila.
Wannan daidaitaccen yana cikin tsarin karatun makaranta. Dangane da bita da yawa na ɗalibai, yin tafiyar mita 2,000 yana da matukar wahala. Ana ba da shawarar yin amfani da motsa jiki na yau da kullun a nan, tunda nesa ba taƙaice ba. A cikin manyan gasa, ba a amfani da shi.
