A kowace shekara mutane da yawa suna fara gudu. Wannan wasan yana da kyau don kiyaye jikinka cikin cikakkiyar sifar jiki. A yayin gudu, ana kunna manyan kungiyoyin tsoka, ana amfani da kayan aikin numfashi da na jijiyoyin jini.
Ba kwa buƙatar kayan aiki na musamman ko kayan aiki don gudu. Kuna iya yin atisaye a ciki da waje. Ga waɗanda suka fi son ba horo kawai ba, har ma da saita maƙasudin ci gaba, an ƙirƙira gwaje-gwaje iri-iri. Rabin rabin gudun fanfala yana kara shahara.
Kimanin rabin gudun fanfalaki
Nisan rabin gudun fanfalaki, kamar yadda sunan yake, yana da gajere sau biyu kamar nisan gudun fanfalaki kuma yana da kilomita 21. Irin wannan wasannin motsa jiki ya bayyana a farkon karninmu kuma tun daga wannan lokacin yana kara samun karbuwa a kowace shekara. Rabin rabin gudun fanfalaki ya wanzu azaman tsarin waƙa da filin filin daban.
Tun daga shekara ta 1992, aka gudanar da gasar zakarun duniya na rabin gudun fanfalaki, inda aka buga saitin kyaututtuka 4. Rikodin duniya na Zeresenai Tadense (58.230 na maza da Florence Kellagat (1.05.09) Ana gudanar da tseren rabin gudun fanfalaki a manyan biranen Rasha, kamar Moscow, St.Petersburg, Omsk, Tyumen, Novosibirsk. kana bukatar ka shirya sosai.
Yaya tsawon lokacin da za a shirya don rabin marathon?
Ba shi yiwuwa a amsa wannan tambayar babu shakka. Duk ya dogara da matakin shiri na mutum. Seasonwararren ɗan wasa na iya buƙatar tsere na farko da yawa.
Idan muka yi magana game da mutumin da bai taɓa yin wasanni ba, to yana iya buƙatar kimanin watanni huɗu. Kafin fara karatun, dole ne ka tuntuɓi gwani don shawarwarin mutum. Hakanan kuna buƙatar shiga cikin shawarwarin likita kuma ku gano game da yiwuwar ƙin yarda.
Kusan shirin horo
Duk wani ɗan wasa, ba tare da la'akari da matakin ba, yana buƙatar haɓaka manyan abubuwa guda uku don shirya don rabin marathon: ƙarfin hali, fasaha da ƙarfi.
- Jimrewa Don shawo kan nisan kilomita 21, ya zama dole, da farko dai, samun ƙwarewar tsawan zama a ƙarƙashin tasirin abubuwan aerobic. Wajibi ne a jawo shi cikin aikin a hankali. An ba da shawarar horo na farko don iyakance ga tsere na kilomita 2-3. A lokaci guda, ci gaba da lura da bugun jini. Bai kamata ya wuce ƙwanƙwasawa 150 / min ba. Idan ya tashi sama, to ya zama dole a rage saurin gudu da rage tazara. Idan yin aiki na gajere (dangane da rabin gudun fanfalaki) nesa ba zai haifar da matsaloli ba, ya kamata a kara nisan.
- Fasaha. Aiki daidai na haɗin gwiwa da tsokoki yayin gudu zai dogara da wannan ɓangaren. Idan mutum bai gudu bisa ga dabara ba, akwai damar samun microtrauma daga dogon lokacin da ake ta maimaita abubuwan motsa jiki. Wannan na iya bayanin ciwon da ke farawa a cikin 'yan wasa yayin rabin marathon. Don koyon madaidaitan motsi, kuna buƙatar koyon aiki daban-daban tare da mai ba da horo. Yawancin lokaci wannan aikin yana ɗaukar watanni 1-2.
- Arfi. Wannan kayan aikin ya shafi dacewa da tsokoki da jijiyoyi. Mafi girman shi, tsawon lokacin da mutum zai iya fuskantar motsa jiki yayin gudu. Horar da ƙarfi ya kamata ya haɗa da saiti na motsa jiki don haɓaka jijiyoyin tsoka da ke aiki yayin gudu. Zai fi kyau a haɗa azuzuwan tare da motsa jiki masu gudana. Matsayin mai mulkin, motsa jiki biyu a kowane mako sun isa.
Wajibi ne don zana shirin horo gaba, haɗa waɗannan manyan abubuwan haɗin guda uku. Dogaro da matakin murmurewa, zaku iya yin canje-canje a cikin aikin - ƙara ko rage adadin zaman.
Misali shirin ga mutum mara shiri, wanda aka tsara don horo na watanni biyar, na iya zama kamar haka:
- Watan farko - jogging mai haske don nisan 1-2 km sau 2 a sati yakamata a haɗe shi da aji don cigaban fasaha. Biya kulawa ta musamman ga bugun zuciyar ka yayin guduna da kuma murmurewarka daga motsa jiki.
- Wata na biyu - nisan yana ƙaruwa zuwa kilomita 3, yawan horo - har sau 3 a mako. A lokaci guda, ana ƙara m 500 kowane mako, watau Wasan motsa jiki na ƙarshe na watan dole ne ya haɗa da gudu 5K. Saurin har yanzu yana haske. A ƙarshen kowane darasi, yi atisayen ƙarfin motsa jiki.
- Wata na uku - tseren jimiri sun fara. Kuna buƙatar yin tafiya mai nisa sau ɗaya a mako. Lokaci na farko - kilomita 6, sannan haɓaka da kilomita 1 kowane mako. Don haka, ya kamata a yi tsere huɗu a cikin wata a cikin kilomita 6, 7, 8, da 9. Sauran motsa jiki guda biyu yakamata su himmatu don tafiyar kilomita 2-3, saurin gudu da horo na zahiri. Lokacin da jiki ya dawo da sauri, ana iya ƙara ƙarin horo.
- Wata na huɗu - motsa cikin hanya guda. Gwajin marato na mako-mako na ci gaba da ƙaruwa. Wasan karshe na watan yakamata ya kasance kilomita 13. Gudun kilomita 4-5 sau biyu a mako, yana haɓaka tsere tare da ƙarfi da motsa jiki na sauri.
- Wata na biyar - makon farko da zai gudana 15, na biyu -17, na uku - 15, na huɗu - 13. Gudanar da ƙarin azuzuwan sau 2-3 a mako, suna tafiyar kilomita 5 kowannensu. Tabbatar kun haɗa da ƙarfin horo da saurin gudu.
Shirin ga gogaggun 'yan wasa yana bin gajartaccen makirci kuma yana ɗaukar watanni uku.
Abinci
Kafin dogon gudu, zai fi kyau a ci abincin da ke dauke da sinadarai masu saurin motsa jiki, kamar su muesli ko ayaba. Kuna buƙatar cin abinci aƙalla awanni biyu kafin horo.
Bayan horo, tsokoki suna buƙatar nauyin ɗora nauyi na glycogen, wanda aka samo shi da yawa a cikin carbohydrates. Sabili da haka, don murmurewa, kuna buƙatar cin hatsi, kayan lambu da 'ya'yan itatuwa. Baya ga glycogen, suna dauke da bitamin da kuma ma'adanai da ake buƙata don kiyaye daidaiton gishiri. Idan ana so, zaku iya haɗa hadadden amino acid, kamar su BCAA, waɗanda ke da alhakin saurin murmurewar tsoka.
Ya kamata a rage yawan shan barasa zuwa mafi ƙaranci, kuma yana da kyau a daina gaba ɗaya. Ya lalata shagunan bitamin kuma yana inganta rashin ruwa, wanda ba zai karɓi ɗan wasa ba.
