A yau, sanannen sarki mai saurin gudu, cheetah, na iya zuwa saurin sama da kilomita 100 / h. Mutum na iya hanzarta zuwa fiye da 40 km / h, sau 8 cikin sauri fiye da matsakaicin gudu yayin tafiya na al'ada kuma ya ninka saurin gudu fiye da matsakaicin gudu 4. Yaya za a hanzarta saurin gudu kuma menene ake buƙata don wannan?
Mutum yana da hanyoyi 2 ko hanyoyin motsi:
- Tafiya. Tare da wannan hanyar motsi, ana amfani da mafi ƙarancin ƙarfi, nisan da aka yi da ƙarfin ƙaruwa. Kuskuren tafiya kawai shine rashin saurin da bai wuce 18 km / h ba.
- Gudun yana ba ka damar haɓaka saurin sauri. A yau, har zuwa 43 km / h akan layi madaidaiciya kuma sama da 45 km / h akan gangaren.
Matsakaicin alamun alamun mutum yayin gudu yana rubuce a gasar tsere da filin wasa. Amma, a cikin mutane, kamar yadda yake a cikin kowace dabba, lokacin da wani yanayi mai tsauri ya faru, gland gland a lokaci guda suna sakin homon a cikin jini, wanda ke tattara duk wata ajiyar jiki don aikin da zai yiwu a yanzu don kiyaye kai - norepinephrine Ba a yin rikodin waɗannan shari'o'in ko'ina, sabili da haka, ba a san iyakar saurin gudu ba tabbatacce.
Me ke tantance saurin gudu?
Matsakaicin iyakar da mutum zai iya haɓaka yayin gudu yana dogara da sigogi masu zuwa:
- Cin nasara da nesa. Abinda ke cikin hanzari yana da alamomi ta alamomi guda biyu: matsakaici - wanda aka auna shi ta na'urori na musamman akan gajeren yanki na 30,50,100 m a lokacin nasarar sa; matsakaici - halin mai nuna alama na lokaci. Mafi ƙarancin lokacin da aka ɓata lokacin shawo kan wani keɓaɓɓen nesa, mafi girman matsakaicin gudu. Don ƙayyade shi, ya isa a sami agogon awon gudu da kalkaleta.
- Matsayin jiki yayin gudu. Ba tare da la'akari da tsayin nesa ba, kana buƙatar rage ƙarfin iska - rage yankin gaba
- Rarraba ƙarfin sikalin tsoka, ruwa da mai. Thearin ƙwayar tsoka, ƙarancin ruwa da mai mai yawa, mafi girma duka matsakaici da matsakaita gudu zai kasance.
- Nisa nisa. Idan aka fadada matakan, mafi girman matsakaicin gudu. Wannan ma'aunin yana da tasirin tasiri akan matsakaita gudu. A nan kari ya fara zuwa.
- Abinci. Fats yana sakin mafi yawan adadin kuzari yayin lalacewa. Amma wannan aikin yana ɗaukar lokaci fiye da samun kuzari daga carbohydrates. Carbohydrates da sunadaran suna samarda makamashi sau 2. Sunadaran bangare ne na zaren tsoka, saboda haka, jiki yana fitar da makamashi daga karshe. Sugar shine mai wahala mai saurin carbohydrate. Sabili da haka, ya fi kyau a cinye glucose, fructose da maltose kafin tseren. Samun kayan kiwo, abubuwan sha na giya, inabi bai kamata a cinye kwanaki 2 kafin tseren, saboda tsokoki zasu cutar da yawa bayan motsa jiki.
- Aarfin motsa jiki. A nesa sama da mita 200, jini bashi da lokacin da zai samar da iskar oxygen ga kowane sel. Yayin aiwatar da horo, kuna buƙatar koyar da ƙwayoyin tsoka don fitar da iskar oxygen da kansa daga carbohydrates.
Gudun gudu fasaha
Ana haɓaka fasaha ta gudana ta hanyar dogon horo. Don matsakaiciyar tazara, zaku iya haɓaka madaidaiciyar dabara a cikin watanni 6, don dogon zango - a cikin 9-12, kuma don tsere - 100, 200 m, ba ƙasa da watanni 12 ba. Sabili da haka, idan kuna buƙatar gaggawa don gudu wannan ko wannan nesa da sauri-wuri, zai fi kyau kuyi gudu kamar yadda aka saba.
Gaskiyar ita ce, tunanin da ke cikin hankalin ya fi mai hankali sauri, idan ka yi tunani game da kowane aiki yayin gudu, sakamakon zai kara ta'azzara.
Idan akwai fiye da mako 1 kafin tseren, zaku iya ƙoƙarin kawo wasu matakai masu sauƙi zuwa aikin atomatik:
- Hannun sun tanƙwara a gwiwar hannu a kusurwar digiri 90, suna motsawa gaba, baya a ciki, kuma ba akasin haka ba, kamar yadda aka saba yayin tafiya;
- Kafa ya kamata ya taba kasa a hankali don matsawa da sauri;
- Ba a yin tallafi a kowane mataki ba a kan diddige ba, kamar lokacin tafiya, amma a tsakiyar ƙafa, idan an buga ƙwayoyin maraƙi da kyau - a yatsan kafa;
- Yawaitar motsin hannu ya kamata ya saita saurin gudu da ake buƙata, kuma kada ya haifar da ƙarin ƙarfin iska.
Ta yaya zan iya ƙara gudu na?
Idan ka tambayi gogaggen mai koyarwa tsawon lokacin da zai ɗauka don haɓaka saurin gudu a wani keɓaɓɓen nesa, wannan ko wancan mutumin, kawai mutumin da ba ya fahimtar komai game da shirya 'yan wasa ko don nishaɗi zai ba da takamaiman sharuɗɗa.
A aikace, kocin ko dan wasan ba su san sakamakon karshe ba, har zuwa rajistar ta tare da na'urorin auna a gasar. Wannan yana ɗaya daga cikin takamaiman takamaiman wasannin motsa jiki. A dabi'ance, hanya daya tak wacce za'a samu sakamako mafi kyawu, walau na wasannin motsa jiki ko kuma kowane irin wasanni, shine ta hanyar koyaushe.
Abubuwan asali na horo
Babban mahimmancin horon wasannin motsa jiki shine yanayin tunanin mutum, wanda ya ƙunshi abubuwa 3:
- dalili,
- sha'awa
- alhaki.
Motsa jiki shine abin da kuke buƙatar ciyarwa da ƙoƙari sosai. Zai iya zama mizani na wucewa, cancanta a cikin gasa, shiga cikin manyan ukun, cin nasara, kafa tarihi.
Bayan mutum ya yanke shawarar abin da yake buƙatar gudu da sauri, yana da sha'awar cimma burinsa. Bayan motsa jiki na farko, ciwon tsoka mai tsanani ya bayyana, wanda ake magana a kai a fagen wasanni kamar ciwon makogwaro. Don motsa jiki na gaba, kuna buƙatar zuwa akan lokaci kuma fara farawa, shawo kan ciwo. A nan gaba, lodi kawai zai karu.
Kuma kocin ba zai ce: "Madalla!" har sai an sami sakamako na farko. Yayin aikin horo, sha'awa da motsawa sun ɓace, alhakin kawai ya rage. Hakki ne wanda shine mahimmin bangare na yanayin halayyar mutum.
Wani al'amari shine jiki. Ba za ku iya zama mai tsere ba, mai tsere, ko mai tsere ta tsakiya. Kowane mutum na da halin yanke hukunci na wani nau'in horo. Kyakkyawan mai koyarwa yana bayyana wannan ƙaddara bayan aan wasan motsa jiki gabaɗaya.
Motsa jiki
Dukkanin wasannin motsa jiki sun kasu kashi-kashi kuma na musamman. Ana yin Janar ba tare da la'akari da nisan da mutum yake shiryawa ba. Musamman na musamman sun bambanta ga masu tsere, masu tsere na nesa da masu tsere na tsakiya.
Akwai motsa jiki da yawa masu gudana. Amma, ba kowane abu ne mai farawa zai iya aiwatarwa ba, in ba haka ba sakamakon zai iya zama wanda ba a iya hango shi daga rauni zuwa bugun zuciya.
Ayyuka mafi sauki waɗanda basa haifar da sakamako mai cutarwa sune:
- squats,
- gudu a cikin wuri, ko gudu a kan na'urar motsa jiki. Ya kamata ku yi yatsan ƙafarku har na tsawon lokacin da zai yiwu, ɗauki mataki kamar yadda ya yiwu, yi gudu da sauri daban-daban. Idan mai horarwa bai sarrafa shi ba, yakamata a yi shi har sai ɗan jin zafi a cikin tsokoki da kuma har sai an ji wani ɗan gajeren numfashi.
Mahimmanci! A rana ta biyu bayan fara aikin, wasu tsokoki zasu ji ciwo. Ya zama dole ayi atisaye iri daya ta karfi ba tare da kara kaya ba. A wannan yanayin, lactic acid zai watsu cikin jiki. A rana ta uku kuma a cikin kwanaki masu zuwa, ba za a ji zafi sosai ba.
Nasihu don haɓaka saurin gudu
- Lokacin yin tsere, yi ƙoƙarin kiyaye ƙafafunku a layi. Idan hakan ba ta yi tasiri ba, yi kokarin sanya takardun kudi a kan layi daya a nisan tafiyar taka kuma ka gamsar da kanka cewa takardar kudin da kafarka ta tsaya taka ce. Wannan dabarar ta taimaka wa wasu zakarun gasar!
- Idan ka sha taba, bai kamata ka yi haka ba kafin guduwar safiyar ka kuma akalla awanni 1.5 bayan hakan.
- Zai fi kyau ka sha kofi bayan tafiyar safiyarka, in ba haka ba ba za ka ji da gaske loda a zuciyarka ba.
- Kafin fara wasa, sha gilashin abin sha na makamashi, kuma bayan hakan - bai fi g 100 ba na furotin da aka shigo da shi ko 150 na cikin gida, ko allunan nama 15.
- Idan kana buƙatar hanzarta gudu don dalilan da ba na wasa ba, kar ka ɗauki wasu magunguna ban da furotin da kuzari, musamman magungunan anabolic da sauran kwayoyi masu amfani da kwayoyi - lafiyar hanta ta fi tsada.
A matsayin ƙarshe
Tare da horo na yau da kullun a cikin jikin mutum, ana saurin tafiyar matakai na rayuwa, glandon endocrine fara aiki cikin ingantaccen yanayi, sakin adrenaline da sauran endorphins cikin jini, ƙwayoyin tsoka sun fara sake ginawa, da sauransu.
Idan sashi ba daidai bane, nauyin zai iya haifar da cutar da ba za a iya magance ta ba ga lafiyar, kuma wani lokacin rayuwa. Sabili da haka, horarwa don haɓaka saurin gudu shine mafi kyawun aikatawa a ƙarƙashin jagorar jagorar ƙwararren mai koyarwa.
