Shin kuna sha'awar yin takara? Idan kun je wannan shafin, to haka abin yake. Gudun tafiya ta tsakiya babban wasa ne mai sauri. Wannan aiki ne mai matukar kayatarwa wanda ke kawowa mutum farinciki, kyakkyawan fata da kuma nasarorin nasa. Dole ne in faɗi cewa wannan doguwar tafiya ce mai ban sha'awa.
Amma a lokaci guda, yana da ƙaya da damuwa, yana ɓoye abubuwan mamaki da yawa. Tsarin horo yana buƙatar gagarumar ƙoƙari da aiki tuƙuru daga mai gudu. A kan wannan hanyar, za a iya samun raunuka da gazawa iri-iri. Amma wanda ya kasance mai ɗabi'a da ƙarfin hali tabbas zai wuce shi ya cimma burin.
Idan a cikin wasanni akwai babbar sha'awa da rashin ƙarfi don faɗa, to lallai nasara zata zo. Kamar sauran wurare a cikin koyarwa, komai yana farawa da ka'ida. Ga mai farawa, ba laifi bane koya game da kayan wasan motsa jiki.
Game da matsakaici nesa
Consideredwararrun masu tsaka-tsakin ana ɗaukar su mafi tsayin daka da juriya, tun da 800, 1000, 1500 m ana ɗaukar su mafi rashin jin daɗi da wahala. Irin waɗannan kololuwar 'yan wasa ne kawai zasu iya cin nasara tare da halayyar baƙin ƙarfe, saboda a cikin dukkanin ɓangarorin da ke gudana, kuna buƙatar kiyaye saurin gudu, inda saurin ya kai matuka.
Nisa
Matsakaicin matsakaici a cikin wasannin motsa jiki ya haɗa da irin fannoni kamar gudana a kan 800 m, 1000 m, 1500 m, 2000 m, 3000 m da 3000 m tare da cikas. A wasu ƙasashe, irin waɗannan nisan sun haɗa da gudun mil 1.
Dole ne in faɗi cewa kusan 3000 m akwai rikice-rikicen da ba za a iya sakewa ba tsakanin kwararru, da yawa daga cikinsu suna ɗaukar wannan tsawon. Shirin na Olympics ya hada da tsere 800 da 1500.
Menene ke sa 'yan wasa su sami kyakkyawan sakamako? Motsa jiki. Ta tsufa kamar mutane. Wasannin wasanni an yi su tun farkon wasannin Olympics. Amma adana ingantattun bayanan rikodin aiki ya fara ne kawai a tsakiyar karni na 20.
Ana gudanar da gasa a cikin yanayi daban-daban:
- ɗakunan da aka rufe;
- a bude iska.
Sabili da haka, dole ne a nuna alamun. Bambanci a cikinsu sananne ne, kodayake ya bambanta da sakan da kuma sakan dakikai.
Bayanan duniya
Mafi kyawun kallo shine tseren mita 800. Kimanin minti ɗaya, filin wasan ya kasance cikin farin ciki, ya girgiza, kuma ya cika da farin ciki da gwagwarmayar 'yan wasa a wannan nesa. Dangane da lissafin sakamakon, wanda ya fara yin rikodi a duniya shi ne Ba'amurke dan wasa Ted Meredith, wanda ya sanya shi a 1912 a gasar Olympics ta Landan.
A cikin tarihin zamani, sarkin wannan tazara shi ne dan wasan Kenya David Rudisha, wanda ya kafa tarihi a mita 800 sau uku. Lokacin da ya fi kyau ya tsaya a mita 1.40.91.
Ga mata, mai riƙe da rikodi tun daga 1983 shine Yarmila Kratokhvilova - 1.53.28 m. Yuri Borzakovsky ana ɗaukar sahun mai rikodin tsarin gida - 1.42.47 m (2001).
Medium-nesa Gudun dabara
Duk da alamun sauki na gudana, dole ne a bada kulawa ta musamman ga wannan batun. Kurakurai a cikin dabarun gudu galibi suna haifar da 'yan wasa da yawa ga rauni da cututtuka na tsarin musculoskeletal. Haɗa irin wannan tazarar yana buƙatar ƙoƙari mai ban mamaki. Fasaha tana taka muhimmiyar rawa wajen cimma nasara.
Kuma cikakkiyar dabara tana buƙatar ƙarfin kafa, ƙarfin hali mai ban mamaki da kuma mai da hankali ga duk tsawon lokacin gudu. Ingwarewa da ƙwarewar fasaha na iya ɗaukar koyon shekaru har sai mutum ya kai ga abin da ya dace.
Fasaha a irin wannan nesa abubuwa ne suka ƙware ta. Abubuwan horarwa masu zuwa ana rarrabe su:
- farawa;
- farawa bangaren hanzari;
- gudu a tsakiyar nesa;
- gama.
Fara aiwatar daga babban matsayi, tare da tura ƙafafun baya. Jiki a karkace. Har ila yau, makamai ya kamata su ɗauki matsayin farawa na halitta. Gudun farawa ya zama kusa da iyakar alamar.
Matsayi na gaba akan matattarar mai fafatawa ya dogara da wannan. Ta wannan ne ya samar da rata daga sauran mahalarta, don samar wa kansa sarari mai kyau. Kusan, bayan mita ɗari na farko, miƙa mulki zuwa m gudun.
Hannaye suna tafiya tare da jiki kuma ba a warwatse zuwa ga tarnaƙi ba, jiki yana ɗan karkata gaba, tsayin tsayin matsakaita ne. Tsaran tseren ne ya tsayar da kansa ta hanyar ɗan wasan kansa, bisa la'akari da ta'aziyya, amma ba ta hanyar fasaha ba. Jiki na sama ya kamata ya zama mai walwala kamar yadda zai yiwu don kar a ba da ƙarin kuzari. Yana da wahala farkon farawa yin wannan, amma ya zo daga baya tare da gogewa.
Nisan ya ƙare karewa... 'Yan wasa suna yanke wa kansu shawara lokacin da za su kammala wasan. A cikin m 100 ko 200 na ƙarshe, karkatar jiki yana ƙaruwa, saurin aiki da numfashi suna zama da yawa. A layin gamawa, gudun mai gudu ya zama gudu.
Fasali na gudu a kan lanƙwasa
An rage saurin kusurwa yayin da sauƙaƙan ka'idojin kimiyyar lissafi suka fara aiki. A lokacin hunturu da cikin gida a gajerun waƙoƙi, saurin gudu ya ma fi sauka.
A cikin fagen fama, tsayin tafiyar ya fi guntu kuma ya fi tsada tsada, wanda aka kashe akan karkatar da jiki lokacin da waƙar ta karkata zuwa hagu. Sanya ƙafafun sosai kan lanƙwasa don kiyaye madaidaiciyar vector.
Tsarin horo don "matsakaici"
Anan ga tsarin horarwa na gaba daya don matsakaita nesa kuma ya fi dacewa da masu farawa. An gina tsarin mutum daya don yawancin yan wasan masu fitarwa. Bugu da kari, ka'idojin horo na mita 800 sun bambanta da ka'idojin 1500 m.
Shirye-shiryen horarwa sun kasu kashi-kashi ko matakai:
- na shekara-shekara;
- 3 watanni;
- na shekara-shekara.
An rarraba shirin zuwa matakan horo na 4 da microcycles
Lokaci mai lamba 1 shiryawa
Wannan matakin yana nufin tushen tushe na ci gaban aikin horo na mai gudu. Anan, an saita ayyukan haɓaka alamun alamun motsa jiki. Lokaci na 1 yana taka muhimmiyar rawa a cikin duk tsarin shirye-shiryen. Idan dan wasa ya yi dogon hutu ko kuma mutum ya fara motsa jiki, to, da farko, dole ne a kawar da haɗarin wuce gona da iri.
Kamar yadda koyaushe yake faruwa, muradi yana cin nasara, amma jiki ba a shirye yake da shi ba. Kuma sakamakon farawar farat ɗaya tare da himma da ba za a iya magancewa ba, raunuka masu rauni na iya faruwa. Tsawon wannan lokacin ya dogara da yawan gasa a cikin jimlar lokaci kuma yawanci 5 zuwa 9 makonni.
A cikin wannan matakin farko, an cire saurin haɓaka da gudu a cikin babban bugun zuciya. An ba da fifiko ga jinkirin gicciye da motsa jiki na musamman don ƙara ƙarfin ƙafa. Hakanan an raba matakai ko hawan keke zuwa microcycles.
Kimanin shirin mako-mako don lokaci na 1 na farkon microcycle
Litinin: Mangaren dumama 15 min
- Ketare kilomita 5
- Babban aikin motsa jiki
Talata: Wasannin wasanni (kwallon kafa, kwallon raga, kwando)
- Tsallake kafa biyu da kafa daya
- Ayyukan motsa jiki don tsokoki na baya, ciki da ƙafafu.
Laraba: Mangaren dumama 15 min
- Gudun 2000-3000 m
- Saurin haske na 100 m tare da ɗan ƙaruwa a cikin bugun zuciya
Alhamis: Mangaren dumama 15 min
- Ketare kilomita 5
- Babban aikin motsa jiki
Juma'a: Mangaren dumama 15 min
- Darasi na musamman
- Ayyukan motsa jiki don tsokoki na kafafu da baya
Asabar: Ketare kilomita 10-11, huta kowane kilomita 2-3 na mintina 1-2 tare da miƙa mulki zuwa matakin al'ada
Lahadi: Lokaci: wurin wanka, tafiya.
Kimanin shirin mako-mako don lokaci na 1 na microcycle na biyu
Litinin: Mangaren dumama 15 min
- Ketare kilomita 5
- Babban aikin motsa jiki
Talata: Wasannin wasanni (kwallon kafa, kwallon raga, kwando)
- Tsallake kafa biyu da kafa daya
- Darasi tare da shinge
- Ayyukan motsa jiki don tsokoki na baya, ciki da ƙafafu
Laraba: Mangaren dumama 15 min
- 3-4-madauki
- Saurin haske na 200 m 9-10 sau ɗaya tare da ɗan ƙaruwa cikin bugun zuciya
- Ayyukan motsa jiki don tsokoki na kafafu
Alhamis: Mangaren dumama 15 min
- Ketare kilomita 7-8
- Darasi na musamman
- Babban aikin motsa jiki
Juma'a: Mangaren dumama 15 min
- 3-4-madauki
- Hanzari 200-300 m
- Darasi tsalle don ƙarfin tsoka kafa
Asabar: Ketare kilomita 10-11
- Janar motsa jiki
Lahadi: Lokaci: wurin waha, yawon shakatawa
Lokaci mai lamba 2 shiryawa
Lokaci na 2 yana nufin haɓaka ƙimar nauyin horo. Tun daga wannan lokacin, ya zama dole a ci gaba da yin rubutun horo, inda za a rubuta duk masu nuna alamun kowane zaman horo. Wannan matakin na shirin ya haɗa da tuni da wahala mai ƙarfi a bugun zuciya mai ƙarfi.
Kimanin shirin mako-mako don lokaci na 2
Litinin: Mangaren dumama 15 min
- Ketare kilomita 7-9
- Hanzari 100 m 10-12 sau
- Babban aikin motsa jiki
Talata: Gudun cikin dusar ƙanƙara mai zurfi
- Idan babu dusar ƙanƙara, to, saurin hawan keke
- Darasi na ƙarfi don ƙafa da hannu
Laraba: Mangaren dumama 15 min
- Gudun kan tsauni a matsakaiciyar tsawa zuwa 10-15 gr.
- Babban aikin motsa jiki
Alhamis: Dumi 15-20 min
- 4-5 kilomita-gudu
- Hanzari 50 m 10-11 sau
- Motsa tsalle
Juma'a: Ketare 10-12 km
- Babban aikin motsa jiki
Asabar: Mangaren dumama 15 min
- Darasi na musamman
- Mikewa motsa jiki
- Darasi tare da shinge
Lahadi: Nishaɗi
Lambar lamba 3 mai ƙarfi
Wannan sake zagayowar yana haɓaka da tsananin ƙarfi cikin horo tare da ƙimar darajar ƙimar motsa jiki. Bayan matakai na farko na shirye-shiryen biyu, yakamata jikin dan wasan ya kasance a shirye.
Idan mai gudu ya kasance yana aiki da aiki kuma yana jin daɗi, to a nan gaba zaku iya ci gaba zuwa kayan titanic lafiya. Anan girmamawa ya kasance akan horarwar tazara da fartlek. A lokaci guda, ana kiyaye kyakkyawar yanayin jiki na tsokoki ƙafa.
Kusan shirin horo na mako-mako don lokaci na 3
Litinin: Mangaren dumama 15 min
- Sauki mai sauƙi 2000-3000 m
- Jerin sassan sauri masu sauri 100 m 15 sau
- 500 m sau 5
- Ayyukan motsa jiki don tsokoki na baya da baya
Talata: Mangaren dumama 15 min
- Haye kilomita 11-12
- Motsa tsalle
Laraba: Mangaren dumama 15 min
- Gudun hawa kan tsaunukan tsauni
- Ayyukan motsa jiki don tsokoki na kafafu da makamai
Alhamis: Mangaren dumama 15 min
- Mikewa motsa jiki
- Jerin sassan saurin sauri na 50 m 20-25 sau
- Jerin sassan saurin sauri 200 m 10-12 sau
Juma'a: Ketare kilomita 14-15
- Motsa jiki don tsokoki na baya da abs
Asabar: Mangaren dumama 15 min
- Sauki mai sauƙi 2-3 km
- Tsakanin tazara na 300 m yayin hutun gudu
- Kusan sau 5-7
- Jerin sassan sauri masu sauri "matakala" 200-400-600-800-600-400-200 m.
Lahadi: Nishaɗi
Lokaci na 4 mai gasa
A lokacin matakan 3 da suka gabata, an sami matsakaicin sakamako. Ya kamata ɗan wasan ya kasance cikin mafi kyawun fasalinsa a farkon matakin na gaba. Ba a ba da shawarar ƙara lodi a cikin wannan zagayen gasar ba.
Volumeara da ƙarfi na horo ya kasance tabbatacce kuma baya canzawa. Duk ƙoƙari ya kamata a kashe akan kiyaye aikin da aka riga aka cimma, tare da tara kuzari don gasar.
Kusan shirin horo na mako-mako don lokaci na 4
Litinin: Mangaren dumama 15 min
- Sauki mai sauƙi 3-4 km
- Jerin sassan sauri masu sauri 100 m 10 sau
- An fara hanzari 50 m 10 sau
- Darasi na musamman
Talata: Mangaren dumama 15 min
- Gudu a kan tsawan digiri 10-15
- 300 m sau 10-11
- Babban aikin motsa jiki
Laraba: Mangaren dumama 15 min
- Sauki mai sauƙi 2-3 km
- 400 m sau 10-11
- Motsa jiki don tsokoki na baya da abs
Alhamis: Ketare 10-12 km
- Motsa tsalle
- Mikewa motsa jiki
Juma'a: Mangaren dumama 15 min
- Gudun tare da hanzarin hanzari na 400 m, jogging 100 m a tsakanin don hutawa, kawai 4000-5000 m
- Jerin sassan saurin sauri 200 m 8-10 sau
Asabar: Mangaren dumama 15 min
- Darasi na musamman
- Motsa jiki don tsokoki na baya da abs
- Ayyukan motsa jiki don tsokoki na kafafu da makamai
- Motsa tsalle
Lahadi: Nishaɗi
Wannan shirin yana aiki sosai ga masu farawa. Za'a iya daidaita shirye-shiryen horo, zaku iya zaɓar wani abu da kanku. Dangane da yadda jikinku yake ji, bincika zaɓuɓɓukan horo daban-daban /
Motsa jiki gwargwadon lafiyar ku. Jiki zai gaya muku inda a cikin shirin kuke buƙatar yin canje-canje. Kada a manta da hutawa da dawowa daga kyawawan motsa jiki. Idan baku bada cikakken kulawa ga wannan ba, to zaku iya tuka kanku zuwa cikin wani ɓoye. Hakanan yana da kyau ka kasance karkashin kulawar likitan ka na gida ko na wasanni.
