Yawancin 'yan wasa suna ƙoƙari su cika ƙa'idar TRP, kuma musamman musamman, don tafiyar kilomita uku a cikin minti goma sha biyu. Duk ƙwararrun 'yan wasa da masu farawa suna ƙoƙari don cika waɗannan ƙa'idodin, amma, a ƙa'ida, athletesan wasan da aka horar ne kawai zasu iya samun irin wannan sakamakon.
Don nuna irin wannan kyakkyawan sakamako, ya zama dole a gudanar da horo na yau da kullun, cin abinci daidai, rasa nauyi mai yawa, ƙarfafa jiki, da barin halaye marasa kyau.
Masu tsere waɗanda suka sanya kansu burin yin tafiyar kilomita uku a cikin mintuna 12 suna buƙatar horarwa da haɓaka sosai.
- gudu,
- oxygen amfani yadda ya dace,
- ƙarfin aerobic.
Karanta yadda zaka tsara wasannin motsa jiki, kara juriya da saurin ka, sakamakon haka zaka iya tafiyar kilomita uku cikin mintina goma sha biyu a wannan labarin.
Janar shawarwari
Rashin nauyi
Sau da yawa mutane yawanci suna tunanin cewa tare da taimakon motsa jiki karin fan zai "narke". Tabbas wannan gaskiyane. Amma kuma ya kamata ku tuna cewa yawan nauyi na iya haifar da kaya mai nauyi a jiki, da farko haɗuwa da tsarin zuciya da jijiyoyin jini.
Sabili da haka, kafin fara horo mai aiki da shirya don matakan wucewa ko gasa mai tsanani, kuna buƙatar ƙoƙari ku rabu da kitsen jiki kamar yadda ya yiwu. Da farko dai, wannan zai taimaka maka ka bi daidai cin abinci, motsa jiki a cikin motsa jiki, tafiya.
Systemarfafa tsarin zuciya da jijiyoyin jini
Lallai mai gudu ya karfafa zuciyarsa, domin ba tare da zuciya mai karfi ba, juriya ba za a iya horar da shi ba.
Zaka iya ƙarfafa tsarin zuciya, misali, tare da taimakon horo na zuciya.
Daga cikin wasu abubuwa, zasu taimaka maka fahimtar yadda zaka kara amfani da karfin ka da kuma yadda zaka koyi gudu cikin kankanin lokaci na kilomita uku.
Kamar wannan motsa jiki na motsa jiki, azuzuwan akan wasu simulators sun dace:
- motsa jiki motsa jiki,
- injin tukin jirgin ruwa,
- mai ba da horo na elliptical.
Idan baku kasance babban mai son motsa jiki ba, to za a iya maye gurbin simulators ta tafiya ko keke, gudun kan kankara, jirgin ruwa, kayak.
Hakanan iyo shine kyakkyawan sakamako dangane da ƙarfafa tsarin zuciya da jijiyoyin jini. Gabaɗaya, kuna buƙatar motsawa kamar yadda ya yiwu, ku jagoranci rayuwa mai aiki.
Da yamma ko karshen mako, kada ku kwanta a kan gado, amma ku kasance masu aiki a kowane zarafi, zai fi dacewa a cikin iska mai kyau. Yi tafiya sosai da rana, manta da jigilar kaya da ɗagawa, sanya doka don yin motsa jiki.
Gyara numfashi
Gudun aiki mai inganci zai yiwu ne kawai tare da dabarar numfashi daidai. Wasu lokuta yana ba ka damar kammala nesa, ba tare da ambaton nasarar babban sakamako ba.
Yadda ake cin abinci daidai?
Kula da abincinka yana da mahimmanci. Kafin horo, kana buƙatar "ciyar" da jiki tare da sunadarai da carbohydrates a cikin rabo na 1 zuwa 3. Har ila yau, kafin yin gudu, ya kamata ku ba da zare da kitse don kauce wa matsalolin ciki.
Anan ga wasu nasihu mai gina jiki:
- Awanni biyu kafin yin tsere, awowi biyu zaka iya ɗaukar fruita fruitan itace, kamar wasu sandwiches na man gyada.
- Sa'a guda kafin aikinku, zaku iya shan gilashin lemun kwalba tare da wani abu mai haske wanda ya ƙunshi furotin.
- Idan akwai 'yan mintoci kaɗan kafin motsa jiki, ku ci ɗan kwaya, dabino - suna ɗauke da glucose,
Yana da mahimmanci a ɗauki ruwa don horo.
Bayan horo, tsakanin minti 30, yakamata ku ci abinci inda sunadarai da carbohydrates ke ƙunshe cikin yanayin da ke tafe: 1 a cikin 4 ko 5. Hakanan zaka iya cin abincin carbohydrates.
Yin watsi da munanan halaye
Yana da kyau a bar shan sigari. Wannan mummunar dabi'ar ba ta dace da gudu ba. Ta hanyar kawar da wannan mummunar dabi'a ne kawai mutum zai yi iƙirarin cimma wasu sakamako a cikin wasanni, a wannan yanayin, shawo kan nisan kilomita uku a cikin wani lokaci.
Ci gaba da jimiri
Akwai hanyoyi da yawa masu ƙarfin jimrewa:
- Jogging a cikin low karkata yanayi, kamar 5-8 digiri. A tsakanin dakika ashirin, ya kamata ka ɗauki matakai har talatin. Ya kamata ku yi hawan dutsen na aƙalla mintina ashirin.
- Zaka iya canzawa a guje a matakin kasa tare da tsawan gudu. Misali, mintuna 40 tare da shimfida ƙasa da minti 20 hawa sama.
Nasihu don gudu kilomita uku
Anan akwai ƙa'idodi masu zuwa da nasihu don horo don shawo kan nisan kilomita 3:
- Kuna buƙatar farawa da gudu don gajeren tazara cikin nutsuwa mai nutsuwa.
- Ya kamata a gudanar da motsa jiki a lokacin da ya dace, ba matsala - da safe ko da yamma.
- Ba za ku iya zama malalaci ba kuma ku tsallake wasan motsa jiki.
- Zai fi kyau a gudu tare da mai kunnawa, tunda an zazzage kiɗan da kuka fi so.
- Kula da zaɓin tufafi masu kyau masu kyau da takalma.
Shirin horo don tafiyar kilomita uku
A ƙasa akwai shirye-shiryen horarwa samfurin don nau'ikan 'yan wasa daban-daban - daga masu farawa zuwa ƙwararrun masu tsere da ƙwararru. Ka tuna cewa dumi mai kyau ya zama dole kafin horo, kuma bayan gudu, kwantar da hankali da kuma miƙawa dole ne.
Kilomita uku a cikin mintina 15 (don masu farawa)
A wannan matakin, ya kamata a gudanar da horo aƙalla sau uku a mako, kuma a kan kowane ɗayan su, rufe nisan kilomita uku.
A cikin wannan shirin, ƙwarewar aiki na asali an kammala su. Yakamata nisan kilomita uku a ƙarshen wannan lokaci na tsarin horo cikin mintuna goma sha biyar.
Anan akwai tsari mai mahimmanci don horarwa na mako-mako (a cikin duka, yakamata daga shida zuwa goma irin waɗannan makonni a cikin wannan matakin aikin horo:
- Rana ta farko: gudu a nisan kilomita biyar cikin sauri.
- Rana ta biyu: tafiyar nisan kilomita daya a mafi karancin lokaci. Muna yin hanyoyi guda uku, tsakanin minti ɗaya hutawa.
- Rana ta uku: yin tafiya a nisan kilomita biyar cikin sauri.
Kilomita uku cikin mintuna 13 (matsakaici)
A wannan matakin na shirin horon, azuzuwan sun zama masu inganci, don haɓaka ƙarfin hali. Nisan kuma yana ƙaruwa.
- Ranar farko: yana gudun nesa na kilomita bakwai cikin sauri
- Rana ta biyu: muna tafiyar kilomita daya a mafi karancin lokaci. Muna yin hanyoyi guda uku, sauran tsakanin minti ɗaya.
- Rana ta uku: muna tafiyar rabin kilomita a cikin mafi karancin lokaci. Muna yin sau takwas, tsakanin minti daya muna tafiya briskly a matsayin hutu.
Kilomita uku cikin mintuna 12 (ya ci gaba)
A wannan lokacin aikin horon, adadin ranakun gudu suna ƙaruwa zuwa huɗu, adadin kilomita da aka rufe ya kasance iri ɗaya.
Mutane da yawa suna kiran wannan matakin mafi wahala. Anan, ana yin horo na tazara, ma'ana, sauyin tazara na babban aiki da motsa jiki.
Misali, gudanar da canje-canje ga tsugunne, sannan sake gudu.
Ga shirin motsa jiki mai wahala:
- Ranar farko: yana gudun tazarar kilomita bakwai cikin sauri.
- Rana ta biyu: yana tafiyar kilomita daya cikin sauri. Yi hanyoyi huɗu, huta tsakanin wanda shine sakan 40.
- Rana ta uku: muna tafiyar rabin kilomita a cikin mafi karancin lokaci. Don haka, muna maimaitawa sau shida tare da hutawa na dakika 40 tsakanin su (hutu yana nufin tafiya mai sauri).
- Rana ta huɗu: muna tafiyar nisan kilomita daya don mafi karancin lokaci. Yi sau uku, tsugunna 30 a tsakani.
Kilomita uku a cikin mintuna 11 (pro)
Don haka, an cimma burinku - kilomita uku a cikin mintuna 12 - an cika. Lokaci ya yi da za a ci gaba da rage lokacin da aka shafe don rufe wannan nisan da ƙarin minti ɗaya.
A wannan matakin na tsarin horon, wanda zai ɗauki tsawon kwanaki biyar, aikin motsa jiki ya ƙunsa, wanda zai taimaka maka haɓaka ƙarfin jimiri har ma da ƙari. Dabarar yin wannan aikin kamar haka:
Zauna, sanya dabino a ƙasa a gabanka, tsalle tare da ƙafafunka a baya domin jiki ya kasance daidai da lokacin turawa. Sa'an nan kuma muyi turawa daga bene ba tare da ba, bayan haka mu koma matsayin tsugunnin da ya gabata. Muna maimaitawa.
Hakanan ya kamata a biya kulawa ta musamman don dawowa daga gudu.
Don haka, shirin motsa jiki mai kyau:
- Ranar farko: yana gudun nesa na kilomita biyar cikin sauri. Bayan haka, ba tare da tsayawa ba, muna yin burpees hamsin.
- Rana ta biyu: muna gudu aƙalla kilomita ɗaya. Muna yin reps uku, tsakaninmu muna yin squats arba'in.
- Rana ta uku: gudu mita 400, sa'annan kuyi burpees 10. Muna maimaita shi sau takwas. A lokaci guda, mafi ƙarancin lokaci ya kamata a kashe akan aiwatar da ayyukan.
- Rana ta huɗu: muna tafiyar rabin kilomita a cikin mafi karancin lokaci. Muna yin reps shida, tare da saurin tafiya na dakika 40 a tsakanin kowane.
- Rana ta biyar: yana tafiyar kilomita daya a mafi karancin lokaci. Muna yin sau uku, tsakanin abin da muke tafiya da sauri na dakika arba'in.
Yanzu kun san yadda ake koyon yadda ake rufe nisan kilomita uku a cikin mintina 12. Yana iya ɗaukar ka watanni biyu zuwa uku don horarwa, ɗauka zama na yau da kullun da aiwatar da dukkan ayyukan. Duk ya dogara da wane irin mizani kake ƙoƙarin cikawa.
