A tsohuwar Girka, akwai wata magana: "idan kuna son zama cikin ƙoshin lafiya - gudu, idan kuna so ku yi ƙarfi - ku gudu, idan kuna son zama kyakkyawa - ku gudu."
Gudun motsa jiki ne mai sauƙi wanda ke ɗaukar tsokoki daban-daban na jikin mutum, yana ɗaukar larurar da ake buƙata akan gabobin, yana motsa yanayin jini, kuma yana bawa tsokokin jiki damar karɓar iskar oxygen da ake buƙata cikin wadataccen ƙarfi don ci gaba da aiki mai mahimmanci.
Gudun yana inganta farkon aikin tsabtace jiki, cire gubobi masu cutarwa waɗanda ke barin jiki tare da sakin gumi. Wannan aikin motsa jiki yana baka damar haɓaka ƙarfin hali, ƙarfi, hanzari da haɓaka sautin gaba ɗaya na jiki.
Fasali na nisan kilomita 1
Gudun mita 1000 yana da wasu keɓaɓɓu. Dabarar wannan nesa ta dogara ne da matakin tsere. Gudun da ƙarfi na gudu yana da kwarin gwiwa sosai fiye da lokacin da zai rufe gajeren hanya.
Bayan sanya saurin gudu daga farawa, ya zama dole a canza zuwa mataki na kyauta kuma a kiyaye saurin da aka bayar da kuma saurin motsi har sai da bai wuce mita 50 ba kafin layin gamawa, inda ya zama dole yin tsere na ƙarshe.
Mai farawa wanda yake son samun sakamako mai kyau a wannan nisan, don shawo kansa a cikin mintina 3-4, yana buƙatar kulawa da abubuwan da ke tafe:
- Babban yanayin jiki;
- Abinci mai kyau;
- Maido da jiki bayan horo;
- Barci mai nauyi.
Abubuwan da aka ambata a sama suna shafar aikin mai gudu. Rashin kulawa da ɗayansu yana rage tasirin wasan motsa jiki.
Babban kuskuren 'yan wasa marasa horo
Dan wasa mai farawa, zaka iya yin kuskure wanda zai sanyaya burinsa, ya cimma sakamako mai kyau daga nesa.
Yi la'akari da kuskuren da 'yan wasa ke yi:
- Takalma marasa kyau;
- Ba daidai ba daidaitawar ƙarfi, abubuwan fifiko, ayyuka;
- Tafiyar da ba daidai ba
- Rashin ikon numfashi;
- Aikin hannu mara kyau;
- Rashin ruwa a jiki;
- Tufafi mara kyau
Yanayin gajiya da aka samu ta hanyar jadawalin horo ba daidai ba Irin waɗannan kurakurai suna haifar da rashin jin daɗi yayin gudu, wanda ke shafar yanayin gaba ɗaya na mutumin da ke gudana, ya shagaltar da shi, kuma ya rage sakamakon sosai.
Rashin numfashi
Wannan matsalar ta saba da duk athletesan wasan da suka fara shiga wani wasa na musamman, kuma yin gudu ba wani abu bane.
Zai yiwu a shawo kan wannan matsalar idan kun bi waɗannan ƙa'idodi masu zuwa:
- Yi amfani da ƙa'idar numfashin hanci. Shaƙar iska da shaƙar iska ta hanci. Wannan nau'in numfashi yana ba ka damar tsabtace iska daga microparticles ƙurar da ba a so kuma dumi shi. Kuskure ne a yi imani da cewa ana amfani da wannan fasahar musamman a lokacin sanyi. Makasudin ba shine dumama da iska ko sanyaya mashin ba. Amfani da wannan fasahar numfashi zai tabbatar da daidaitattun sakonni zuwa cibiyoyin kwakwalwa masu alhakin numfashi. Rashin wannan siginar mai dorewa zai haifar da gaskiyar cewa jiki zai fara aiki da gaggawa, wato, jagorantar dukkan ƙoƙarinta don daidaita wannan aikin na kawar da abubuwan da ba a so, wato, gudu. Dukkanin tsarin cikin jiki za'a umarce su da su tsayar da mai tsere kuma ta hakan duk fitar da numfashi baki daya.
- Numfashin baki, ya dace da masu farawa waɗanda basu daɗe da yin wasanni ba. Wannan nau'in numfashi yana baka damar shayar da huhu da isashshen oxygen a cikin kankanin lokaci.
- Canjin dabarun numfashi daban-daban yana baka damar zaɓar zaɓi mafi kyau na numfashi ga mai farawa wanda bai daɗe da shiga cikin wasanni ba.
Amfani da dabarun numfashin da ke sama, zaka iya daidaita aikin oxygen a cikin jiki, wanda ba zai bari numfashinka ya bata ba
Idan ya zama larura ka tsaya yayin guduna ka shakar numfashin ka, kana bukatar yin dan hutu, wanda ba zai wuce dakika 30 ba, sannan ka ci gaba da gudu.
Bayan motsa jiki na uku, ba za ku iya tsayawa cikin aikin gudu ba, idan numfashinku ya ɓace, kuna buƙatar rage saurin motsi, sannan, lokacin da ya daidaita, ku kai ga saurin da aka saita a farkon gudu.
Ba daidai ba dabara
A yayin aiwatarwa, bai kamata a bar waɗannan ayyuka masu zuwa ba:
- Yi motsi kwatsam;
- Wallon kafa ya zama mai santsi;
- Ba za ku iya fitar da ƙafarku ba, kuna buƙatar kwance ƙafafunku sarai;
- Yi magana yayin gudu;
- Rarraba daga fasahar numfashi.
Guji irin waɗannan ayyukan, saboda ba za su iya rage aikin kawai ba, amma kuma suna haifar da raunuka daban-daban.
Nasihu kan yadda ake tafiyar kilomita 1 ba tare da shiri ba
Nisan kilomita daya bashi da wahalar shawo kansa. Koyaya, ana iya samun wasu matsaloli tare da dogon hutu daga wasanni. Jiki zai amsa ba daidai ba ga ɗaukar kwatsam, saboda da sauri ya saba da yanayin yanayin rayuwa /
Don shawo kan wannan nisa ba tare da shiri ba, dole ne ku bi waɗannan matakan:
- Ba a son cin abinci kafin a gudu;
- Dole ne ya zama akwai wadataccen ruwa a jiki don dan wasan ba ya fuskantar rashin ruwa a jiki;
- Yi ɗan gajeren dumi kafin gudu, shirya haɗin gwiwa da jijiyoyi azaman lodi;
- Lokaci na tunani yana da matukar mahimmanci, saboda halayyar da ta dace na taimakawa wajen shawo kan matsaloli;
- Kafin yin gudu, ɗauki deepan numfashi mai zurfin gaske, wanda ke wadatar da jiki da iskar oxygen;
- Babu matsala, amma yin tafiya tare da sananniyar ƙasa ta fi sauƙi fiye da fara buga waƙa;
- Jiki dole ne a huta kafin tseren;
- Yana da kyau kada a ba da izinin amfani da giya na kwanaki 3 kafin shawo kan nesa;
- Wajibi ne don lura da numfashin ku kuma ku motsa daidai.
Nasihunan da ke sama zasu taimaka sosai ga aikin gudu kuma zai ba ku damar jimre nisan kilomita ɗaya.
Dumama
Warm-up yana shirya jiki don ɗaukar kaya mai zuwa, yana tabbatar da aiki na yau da kullun da haɗin gwiwa, kuma yana rage yiwuwar rauni a yayin motsa jiki.
Dumi mai kyau, a cewar wani mai bincike a Jami'ar Kalifoniya, yana guje wa kashi 45% na munanan raunuka. Ya kamata dumin ya zama kasa da minti 10. A wannan lokacin, ya zama dole a yi hanzari ba tare da motsi ba, zagaye zagaye wanda ke shiga manyan mahaɗan tare da shirya tsokoki don ɗaukar kaya.
Gudun dabara
Ingantaccen dabarar gudu ita ce sanya ƙafa daidai a ƙasa. Akwai sawu iri biyu masu dacewa yayin gudu: zaka iya matsar da nauyinka zuwa diddige sannan ka mirgine shi zuwa yatsanka, ko zaka iya mai da hankali kan yatsanka sannan kuma kayi amfani da ƙafarka duka.
Yawanci, yawancin mutane suna amfani da hanyar farko. Ya dace da masu farawa kuma ana amfani dashi yayin gudu da ƙarancin gudu. Bincike a cikin wannan yanki ya nuna cewa motsi mai laushi na iya hana lalata ƙasusuwa da haɗin gwiwa kuma rage yiwuwar rauni.
Hanyar, wacce ba ta shahara sosai tsakanin yan koyo, ana amfani da ita a wasanni na ƙwararru kuma ya dace da gudu lokacin da ya zama dole a rufe nesa a iyakar gudu.Maganar wannan nau'ikan gudu shine a fara tura nauyin jikin zuwa ƙashin yatsan kafa lokacin motsi.
Bayan haka, yi amfani da sashin kafa mai faɗi, sa'annan ka saukar da duk nauyin jiki zuwa diddige kuma a lokaci guda ka yi ƙwanƙwasawa da ƙafa, riƙe ƙafa a cikin wannan matsayin na secondsan daƙiƙoƙi kawai sai ka ɗaga shi daga ƙasa. sassan jiki.
Baya
Tsaya bayanka a madaidaiciya, kafadu madaidaiciya, kuma kada ka yi rauni ko kaɗa yayin gudu. Madaidaicin baya yana ba ka damar daidaita kirji da ɗaukar numfashi gwargwadon iko, cika huhu da iska zuwa aiki.
Ƙafa
Dogaro da irin dabarun da kuka zaɓa, ƙafafun yana taɓa saman waƙar. Labarin ya nuna fasahohi daban-daban guda biyu don sanya kafa yayin gudu.
Kafafu
Yakamata kafafu suyi annashuwa yayin gudu, yakamata a motsa su cikin sauri.Matakan mataki bazai zama mai fadi ba, al'ada itace matakai 3 a dakika daya. Kafa ya kamata a dan lankwasa a gwiwoyi don kar a haifar da yiwuwar tsunkule mahaɗin.
Makamai
Ya kamata hannayen su lankwasa a gwiwar hannu kuma a matse su a jiki. Gwiwar hannu ya kamata su samar da kusurwa dama. Dogaro da abubuwan da mutum ke ji, dabino na iya zama dunƙule a ciki, ko annashuwa.
Ikon numfashi
Numfashi shine mahimmin mahimmanci wanda ke shafar ikon ɗan wasa don rufe nesa. Ikon numfashi shine ƙalubale na farko don mai tsere. A karo na farko bayan fara horo, ya zama dole a kula don gyara numfashi.
Ya kamata a fahimci cewa numfashi na iya ɓacewa a kowane lokaci. Sabili da haka, yana da kyau mai farawa ya yi amfani da dabaru iri-iri da zasu taimaka wurin daidaita numfashi. Yana da kyau a canza dabara kowane mita 50.
A cikin yanayin da numfashi ya riga ya ɓace kuma ba zai yiwu a daidaita shi ba, ya zama dole a yi tsayayyar da ba za ta wuce sakan 30 ba sannan a maido da ita. Bayan haka, ci gaba da gudana cikin mafi ƙarancin gudu, amma a cikin aikin, ɗaga shi zuwa saurin da ya kasance har zuwa wannan lokacin.
Hanzari a farkon farawa da kammalawa
Hanzarta a farkon yana ba ku damar kama wani saurin da gudu, wanda daga nan za a iya kiyaye shi gabaɗaya. Gyara hanzari a farkon shine kashi 60% na nasara mai nasara. Hanzari a ƙarshen, yana ba ku damar haɗawa cikin aikin ɓoyayyen ƙarfin jiki. Createirƙira halin damuwa a gare shi lokacin da ƙarin keɓaɓɓu ke ciki,
Wannan zai koya wa jiki ya ba da mafi kyau duka a 100%. Ana yin wannan don haɓaka ƙarfin ƙwayoyin tsoka, al'ada na jiki zuwa kaya, don taimakawa rage nauyi mai yawa. Thearar adrenaline mai sauri a ƙarshen waƙar yana motsa aikin testosterone a cikin jiki. Wannan hormone ne wanda ke ba ku damar samun haɓakar haɓakar haɓaka ta jiki da alamun ƙarfi.
Gudun yana da mahimmanci ga al'ada da lafiyar lafiyar jiki. Amfani da nasihu a cikin wannan labarin zai ba ɗan wasan damar kauce wa kurakurai iri-iri da ke haifar da rauni.
Wannan littafin yana ba da cikakkiyar fahimta game da fannoni daban-daban na gudana, yana ba ku damar fahimtar ƙa'idodin ƙa'idodi na aiwatar da ayyukan fasaha daidai lokacin gudu, da mahimman bayanai da kuskuren da masu farawa ke yi.
