Medium nesa Gudun dabara

Matsakaicin tsayin nesa ana ɗaukar shi mafi kyau duka. Akwai damar amfani da dabaru da dabaru iri-iri.

A cikin gabaɗaya, yunwar oxygen da gajiya ta jiki suna faruwa ne na mita 800 ko sama da haka, wanda ke buƙatar ƙididdiga ta musamman na ƙarfi da juriya. Yaya ake gudanar da tsaka-tsaki a tsere a guje guje? Karanta a gaba.

Menene tseren nesa?

Wannan ɗayan shahararrun wasanni ne. Irin wannan gudu yana cikin tsakiyar fannoni daban-daban na ƙarfi da tsayin nesa.

A mafi yawan lokuta, 'yan wasa da ke da tsokoki da saurin gudu suna dacewa anan. Wannan yana ba ku damar cimma wasu sakamako ta hanyar sarrafa saurin ku da numfashin ku.

Mata da maza suna da halaye daban-daban na jiki, don haka sakamakon zai zama daban. Ana kuma lasafta shirye-shiryen gudu da horo bisa la'akari da halaye na musamman na mutum.

Matsakaicin tazara ana ɗaukarta tazara daga mita 800 zuwa kilomita 3. Hakanan akwai tseren cikas a wasannin Olympiads. Daga cikin maza, a tseren mita 800 a 2012, kyakkyawan sakamako shi ne sakan 1.40.91. Wani ɗan wasa daga Kenya ne ya girka shi. Daga cikin mata, mai nuna alama yana ƙasa - 1.53.28 sakan.

Medium nesa Gudun dabara

Don samun kyakkyawan sakamako, fasaha daban-daban daga manyan masu horar da Rasha da na ƙasashen waje ana haɓakawa kuma ana amfani dasu a aikace. Tare da shiri mai kyau, ɗan wasa na iya yin ƙoƙari sosai don cin nasara. Dukkan tsarin horo yana faruwa a matakai da yawa.

Fara, farawa hanzari

1. Babban farawa yana da mahimmanci a nan. Masu tsere suna layi kafin a fara tseren (babu lankwasawa).
2. Bayan siginar sauti, jikinsu ya shiga wani yanayi (kafar da ke tsalle ya fadada a gaban kanta, kuma kafar lilo tana zama a bayan diddige a tazarar santimita 20-30), ya kamata a lankwasa kafafun a gwiwoyinsu kuma hannayensu a dunkule.
3. Wani takamaiman doka yayi aiki anan. Lokacin da za a miƙa kafar, sai hannun dama ya kasance a gaba, kuma tare da lilo, hannun hagu ya zama a baya.
4. An ba da shawarar shakatawa tsokoki kafin farawar hanzari, tunda tashin hankali zai tashi a gaban siginar yanke hukunci.
5. Bayan an kara, dan wasan sai yaci gaba sosai. Jikinsa ya miƙe, kuma hannayensa suna taimakawa wajen daidaita daidaito da haɓaka gudu. Saurin gudu yana da sauri sosai don ci gaba da wucewa abokan hamayya.
6. Mai gudu zai iya rarraba ƙarfi akan hanya don ƙarin tanadi. Ana ba da shawarar a ƙididdige lokaci da tazara zuwa layin ƙarshe don ƙayyade daidai yadda zai yiwu lokacin hanzari ko raguwa.

Fara hanzari yana taka muhimmiyar rawa a cikin gudun nesa. Shi ne yake ba da damar samun damar gaban sauran mahalarta, don hutawa yayin wucewar yawancin hanya, sannan zuwa layin gamawa cikin sauri.

Nisa yana gudana

• A wannan matakin, an shawarci mutum da ya kula da ƙuruciya da numfashi. Ana lasafta tsayi da tsinkaye don wasu sassan nesa.
• Da farko (mita 100 na farko), mai gudu yakamata yayi motsi sosai, sa'annan ya tafi cikin nutsuwa zuwa tazarar matakai 3-4 a sakan daya.
• An ba da shawarar kada a sassauta tare da ci gaba da tafiya daidai da hanya.
• Jikin ya kamata a karkatar da shi gaba a -7 digiri, kuma ya kamata makamai su taimaka don kamawa da sauri.

Karshe

1. A wannan matakin, tseren ya ƙare. Anan ana bada shawara don hanzarta don shawo kan sauran waƙar.
2. Ana yin hanzari yawanci mita 300-350 kafin layin gamawa.
3. Tsarin kansa ana kiran dorinar ruwa.
4. Lokacin gudu, dole ne dan wasa ya karkatar da kafadu da gangar jikinsa gaba. Tare da wannan fasaha, akwai babbar dama ta cin nasara.

Tsarin horo

Horarwa ya zama dole ga kowane wasa. Yawancin lokaci sun haɗa da motsa jiki don duk ƙungiyoyin tsoka.

An shawarci masu gudu su kiyaye daidaiton ruwan-gishiri, da kuma daidaiton numfashi, lokacin yin atisaye. Waɗannan su ne mahimman sassan kowane jinsi. Hakanan, an tsara wa 'yan wasa abinci don kiyaye nauyi, lafiyar jiki duka kuma sami ƙarfin ƙarfi.

Lokacin gudu a matsakaiciyar tazara, ana ba da shawarar tsunduma cikin ci gaba na tsokoki ƙafa. Saboda wannan, masu horarwa suna amfani da tafiya da gudu a kusa da dakin motsa jiki, a kan titi, tsalle-tsalle da tsugune-tsalle, huhun huhu tare da ƙararrawa, dumi da ƙafa da atisaye akan simulators.

A yayin shirye-shiryen gasar, an yiwa 'yan wasa bayanin lokutan hanzari da hutawa. Wadannan ayyukan suna taimakawa hankali da kiyaye ƙarfi a duk lokacin karatun.

Darasi don Inganta Sakamako

Speedladder.

Don masu farawa, yi taka tsantsan kuma amfani da ma'aunin nauyi kawai don gujewa rauni a matakan farko.

Nauyin mafi kyau ga ɗan wasa shine wanda za'a kusanceshi aƙalla sau 10-15 (maimaitawa). An ba da shawarar yin saiti na ɗaukar nauyi na makonni 6-8, a hankali ƙara nauyi cikin yarjejeniya tare da mai koyarwar.

Musclesarfin tsokoki yakan haɗa da:

• Jan gwiwoyi zuwa kirji yayin tsayawa;
• Hannun gefen (ciki har da kaya);
• Hankalin huhu na gaba;
• Plank kisa;
• Kashewa;
• Yin kwalliya (tare da nauyi da kafa ɗaya).

Motsa jiki don ƙara saurin gudu.

Bayan ƙarfin horo mai ƙarfi, an ba ɗan wasan hutawa. Bayan haka, duk ranar yakamata a keɓe don haɓaka saurin tseren. Wannan ya zama dole don haɓaka ƙwarewa da kuma gyara dabarun gudu. A ƙarshen ranar aiki, ana ba ɗan wasan lokaci kyauta don dawo da jiki.

Wannan wasanni babban ƙoƙari ne. Dole ne lafiyar mai gudu ya hada da: auna yawan bugun zuciya, hawan jini kafin da bayan motsa jiki; duba yanayin jiki da na ɗabi'a.

Babban abin da ke gudana a tsakiyar nesa shine sarrafa numfashi. Hakan yana taimakawa wajen daidaita tsokoki don juriya da juriya, jagorantar ɗan wasa zuwa nasara.

Kalli bidiyon: 2019 ATAR Reaction dramatic (Nuwamba 2024).