Littafin na Pete Fitzinger da Scott Douglas, saboda saukinsa da kuma sauƙin gabatarwa, cikakken kwatancin tsare-tsare da ƙa'idojin gudanar da horo, samuwar shawarwari na musamman, jagora ne na tebur ga masu gudu da yawa. Marubutan, ta amfani da wadatattun wasannin motsa jiki da gogewar koyawa, da ƙwarewar sanannun masu tsere na nesa, suna nuna hanyoyin inganta sakamako a cikin gudu, sun kai kololuwar tsari don manyan gasa.
Marubuta
Pete Fitzinger
Daya daga cikin fitattun masu tseren fanfalaki a Amurka, dan takara a marathon 13 wadanda 5 suka ci, kuma a marato 4 ya zo na biyu ko na uku. A matsayinsa na memba na kungiyar Amurka, ya halarci tseren fanfalaki a wasannin Olympics a Los Angeles da Seoul. Bayan kammala aikinsa, ya yi aiki a matsayin koci na shekaru 18. A yanzu haka yana zaune a New Zealand, yana aiki a matsayin masanin kimiyyar lissafi, ƙwararre kan jimiri wasanni.
Scott Douglas
Styer, tsawon shekaru, ya sha halartar gasa a wurare masu nisa. Bayan kammala aikinsa na wasanni, ya yi aiki a cikin wallafe-wallafen wasanni da yawa, ya kasance editan Running Times da Running & FitNews. Scott Douglas ya wallafa ko ya rubuta wasu littattafai 10 kan gudana: Meb Ga Mutum, Ci gaban Maratsin Maraice, Abubuwa 100 da Zaku Iya Yi don Ku kasance cikin Koshin Lafiya da Koshin Lafiya, Jagoran Gudanar da Manyan Duniya, da dai sauransu.
Babban ra'ayoyin littafin
- tabbatar da kammala gasar kakar wasa ta bana;
- shirin gudanar da horo tare da ido zuwa nesa nesa;
- zaɓi mafi kyau na motsa jiki na asali;
- kawo jiki zuwa babban gasa a matakin girma.
Babban nau'ikan horarwa suna mai da hankali kan abubuwa masu zuwa:
- aiki mai sauri, aiki na ɗan gajeren lokaci da nufin inganta ƙwarewa da haɓaka mitar matakai;
- yi aiki na mintina 2-6 a cikin saurin gudu don haɓaka IPC;
- jogging na ɗan lokaci na mintuna 20-40 ba tare da tara lactic acid a cikin jiki ba;
- jimiri yana gudana;
- haske, gyarawa a guje.
Mahimman ka'idoji da ra'ayoyin da aka yi amfani da su a littafin
Littafin ya kunshi bangarori biyu - "Running Physiology" da "Purposeful Training". Kashi na farko yana ba da cikakken bayani game da mahimman abubuwan ilimin lissafi, wanda ke tasiri ga aikin ɗan wasa yayin gudu:
- matsakaicin amfani da iskar oxygen;
- saurin gudu;
- tsarkakewa;
- anaerobic bakin kofa;
- tsarkakakken bugun zuciya.
Surorin da ke bayanin shirye-shiryen horo suna ƙunshe da bayanan ilimin lissafi wanda ke ɗauke da:
- rigakafin wuce gona da iri;
- eyeliner don gasar;
- dabarun gasa;
- fasali na horar da mata;
- glycogenic jikewa;
- dumi-dumi da sanyaya;
- dawowa;
- lamuran rauni.
Nasihun Shirye-shiryen Gasa
Mawallafa sun ba da kashi na biyu don shirya masu gudu don nisan: 5, 8 da 10 kilomita, daga kilomita 15 zuwa rabin marathon, kilomita 42 da ƙetare. A cikin surorin wannan ɓangaren, ta hanyar ilimin kimiyyar lissafi, horar da ɗan wasa a kowane nesa ana yin la'akari da shi.
Marubutan sun bayyana rawar alamun ilimin lissafi a kowane daga nesa, suna mai da hankali sosai ga alamun da ya kamata a jaddada a cikin shiri don farkon farawa.
Littafin yana gabatar da abubuwan canzawa waɗanda ke ba da izinin, gwargwadon bayanan da aka samo don wasu nesa, don yin hasashen sakamakon a babban nisan gudu. A ƙarshen kowane babi akwai tsare-tsaren horo dangane da ƙoshin lafiyar mai gudu, dabaru da shawarwarin tunani.
Amfani da waɗannan ƙa'idodin horarwa yana misalta da misalan shahararrun masu tsere a shirye-shiryen su don farawa mafi mahimmanci.
Inda zan saya ko zazzagewa?
Zaku iya siyan littafin "Gudun Hanyar Hanya don Muga Masu Gudu" a cikin shagunan kan layi:
- Littafin Wasanni www.sportkniga.kiev.ua (Kiev) OZON.ru;
- chitatel.by (Minsk);
- www.meloman.kz (Almaty)
zazzage:
- www.lronman.ru/docs/road_racing_for_serious_runners.pdf
- www.fb2club.ru/atletika/beg-po-shosse-dlya-seryeznykh-begunov/
- http://www.klbviktoria.com/beg-po-shosse.html
Sharhin Littafin
Ofaya daga cikin mafi kyawun littattafan koyar da kai. An rubuta shi a hankali kuma a sarari zuwa ma'ana. Ina ba kowa shawara!
Bulus
Kwanan nan na dauke ni ta hanyar gudu kuma saboda yadda abokaina suka ba da shawarar wannan littafin. Akwai shawarwari masu taimako da yawa a nan, akwai kyawawan tsare-tsare don horar da masu gudu na dukkan matakan fasaha. Duk abu mai kyau ne kuma mai araha! Littafin kawai don wadanda ke karatu kai tsaye. Iyakar abin da ya rage shi ne rashin samun cikakken bayani game da batun abinci mai gina jiki yayin horar da masu gudu. Ina ba ku shawara ku saya.
Teteryatnikova Alexandra
Sunan yana ba da cikakken abin da ke ciki. Kashi na farko yana ma'amala da ilimin lissafin jiki ne: juriya, saurin tushe, VO2 max, sarrafa bugun zuciya, rigakafin rauni. A bangare na biyu, ana gabatar da shirye-shiryen horo, kuma ya danganta da matakin mai gudu, an gabatar da tsare-tsare da yawa. Yana da kyau cewa an tsara waɗannan tsare-tsaren tare da misalai daga aikin gasa na shahararrun masu tsere.
Shagabutdinov Renat
Na daɗe ina mafarkin siyan wannan littafin. Abin takaici, ta bata min rai, ban koyi komai ba. Farashi da abun ciki ba kamar yadda ake tsammani ba. Yi hakuri.
Tyurina Linochka
Duk da irin kwarewar da ake da ita a tseren fanfalaki, na sami bayanai masu amfani kan ka'idar da aikin gudun fanfalaki, abinci mai gina jiki, da kuma mai sanya idanun ido. Ina ba da shawarar wannan bugu ga duk masoya masu gudana!
sergeybp
An rubuta shi da kyau, ingantaccen yare. Anyi amfani da 'yan nasihu, kodayake zanyi jayayya da wasu
Ivan
Littafin na Pete Fitzinger da Scott Douglas, godiya ga wadatar kayan aiki na gaskiya, shawarwari da yawa, sauƙin tushen ilimin lissafi na tsere mai nisa, da shirye-shiryen horo da aka gabatar don masu tsere daga matakai daban-daban, babu shakka zai zama da amfani ga duka masu tsere na farko da ƙwararrun athletesan wasan da zasu iya samu kuma bayanai masu ban sha'awa don kanka
