Gudun jimiri yana taka muhimmiyar rawa - 'yan wasa masu juriya suna da kyau. Yi la'akari da bangarorin ilimin lissafi na jimiri.
Iri na juriya
Akwai jimiri iri biyu:
- aerobic;
- anaerobic.
Hakanan akwai wani rarrabuwa:
- na musamman;
- janar.
Aerobic
Wannan jimiri ne na zuciya da jijiyoyin jini. Yana da ikon yin motsa jiki na dogon lokaci ba tare da gajiya ba.
Matsayin jimrewar aerobic daban yake ga kowane mutum. Ya dogara da yawan iskar oxygen da jiki zai iya ɗauka don ƙwayoyin aiki ta huhu da tsarin jini. Kuma ingancin tsoka ya dogara da adadin oxygen.
Jimrewar Aerobic shine ɗayan manyan abubuwan haɓaka don cin nasara a yawancin wasanni. A wasu wasanni, kamar su gudu da kuma triathlon, jimiri na yanayin aerobic shine mafi mahimmancin sifa. A cikin sauran wasanni da yawa, gami da ƙwallon ƙafa, haƙuri mai kyau yana da mahimmanci.
Akwai hanyoyi da yawa don haɓaka ƙarfin jimirin ku. Gudun gudu da kekuna suna daga cikin manyan nau'ikan motsa jiki waɗanda ake amfani dasu don haɓaka aiki. A lokuta da yawa, tsarin mulki ba shi da mahimmanci; ya fi mahimmanci a horar da shi a daidai ƙarfin na dogon lokaci.
Za'a iya haɓaka ƙarfin jimrewar aerobic ta hanyar yin kowane irin motsa jiki. Wadannan darussan yawanci ana yin su ne a matsakaicin ƙarfi na tsawan lokaci. Babban burin irin wannan horon shine kara karfin zuciyar a wani lokaci. A sakamakon haka, ana amfani da oxygen don ƙona mai da glucose.
Anaerobic
Jimrewar anaerobic shine ikon yin motsa jiki a cikin abin da ake kira matsakaicin tsarin mulki.
Hanyoyi don karawa kuzarin kuzari
Akwai hanyoyi da yawa. Bari muyi la'akari da mashahuri.
Distanceara nisa
Akwai ƙa'ida bisa ga abin da zaka iya haɓaka nisa da 10% kowane mako. Yawancin 'yan wasa suna amfani da wannan hanyar don haɓaka nisan horo.
Amma wannan doka ba za a iya ɗauka ta duniya ba. Akwai lokuta da yawa inda nesa ke buƙatar haɓaka da 5% ko ƙasa da haka. Hakanan, wasu ƙwararrun 'yan wasa na iya iya haɓaka nesa da 10% ko fiye.
Maimakon amfani da wannan dokar, zaka iya amfani da wata hanyar. Bari mu duba wata hanyar da za ta ba da izini:
- ƙara ƙarfin hali;
- murmurewa a cikin lokaci.
Nisan ka
Yayin kowane gudu, tabbatar da saka idanu akan yadda kuke ji. Idan kun yi tafiyar kilomita 3 kuma kun sami kwanciyar hankali a lokaci guda, to wannan nisan yana da mahimmanci a gare ku. A yayin wannan tseren, kuna jin dadi da haske.
A lokaci guda, motsa jiki bai kamata ya zama mai sauƙi ko wahala ba. Wannan manuniya ita ce hanyar farawa nesa. Wannan kaya ne na gaske (aiki) a gare ku.
Yanzu tunda kun san ainihin aikin ku, zaku iya shirin haɓaka ko rage nisan. Misali, ka ji rauni. A wannan yanayin, kuna buƙatar ɗan rage nisa (10-30%). A cikin yanayin shiri don gasa, zaku iya ƙara nesa (5-20%).
Wannan tunanin zai taimaka maka hana mummunan rauni kuma ƙara ƙarfin ka.
Karbuwa makonni
Makonin karbuwa na taimakawa kara nisan sosai. A lokacin waɗannan makonnin, kuna buƙatar ƙara ƙaruwa a hankali. Misali, 1-2% kowace rana. A cikin dogon lokaci, wannan zai inganta sakamako.
Irin wannan daidaitawar motsa jiki yana da amfani ga dukkan 'yan wasa.
Amfanin:
- rage yawan raunin da ya faru;
- ba ka damar murmurewa sosai;
- jiki yana da lokaci don daidaitawa da kaya.
Makon dawowa (kowane sati 4-6)
Don masu gudu masu gudu wannan makon zasu zama kamar wuta. Amma yana da daraja.
Lokaci-lokaci, kuna buƙatar rage ƙarfin horo domin bawa jiki damar murmurewa da daidaitawa. Misali, idan kana tafiyar kilomita 3, to za'a iya rage tazarar da 10-30%. Rage ƙarfin horo a hankali. Wannan shine, a ranar farko 4%, na biyu 7%, da dai sauransu.
Tabbas, ana buƙatar makonni na dawowa kawai yayin horo mai wahala. Idan motsa jiki yana gudana kamar yadda yakamata, babu buƙatar ciyar da makonni na dawowa.
Ragged kari
Wannan hanyar da Craig Beasley, wani sanannen dan tseren gudun fanfalakin Kanada ya kirkira.
Shawarwarin Craig Beasley:
- gudu a iyakar gudu (sakan 30);
- tafiya (dakika 5);
- maimaita sake zagayowar sau takwas;
- a nan gaba, kuna buƙatar ƙara yawan kaya a hankali.
Tazarar tazara
Menene tsaka-tsakin gudu? Wannan shine lokacin da hanyoyin motsa jiki madadin. Hakanan, ɗan wasan yana da ƙarin lokaci don murmurewa. Misali, dan wasa yakan yi tsayin minti 2 cikin sauri na 10 km / h (yanayi mai karfi), sannan 5 km / h (ya dauki numfashi).
Karatuttukan na nuna cewa wasan motsa jiki wanda kuke canzawa lokacin tsananin ƙarfi tare da ƙananan ƙarfi suna da fa'idodi masu zuwa:
- ƙara ƙarfin hali;
- hanzarta aiwatar da ƙona adadin kuzari.
- e karuwa a cikin ƙwayar tsoka
Tsawancin tazara da kuma yawan horo ana tantance su ta:
- ingancin horo;
- son kai;
- sigogin jiki na mai tsere.
Horon tazara zai yi aiki ne don 'yan wasa daban-daban. Dan wasan da yafi saurin murza igiyar tsoka zai yi kyau a tsawan lokaci.
Sabanin haka, ɗan wasan da ke da kashi mafi girma na saurin igiyar ƙwayar tsoka zai horar a mafi kankanin tazara.
Yi la'akari da motsa jiki:
- Minti 5 dumi-dumi;
- 30 seconds kara saurin (70% na iyakar ƙoƙari) ... Minti 2 rage saurin;
- 30 seconds kara saurin (75% na iyakar ƙoƙari) ... Minti 2 rage saurin;
- 30 seconds kara dan lokaci (80% na iyakar kokarin) ... Mintuna 2 suka rage dan lokaci;
- 30 seconds kara saurin (85% na iyakar ƙoƙari) ... Minti 2 rage saurin;
- 30 seconds kara saurin (90% na iyakar ƙoƙari) ... Minti 2 rage saurin;
- 30 seconds kara dan lokaci (100% na iyakar kokarin) ... Mintuna 2 suka rage dan lokaci;
- 5 mintuna na walwala da haske. Idan ka miqe, tsokar jikinka na fadada. Wannan yana inganta samar da abubuwan gina jiki.
Canza yanayin aikinku yayin motsa jiki
Masana da yawa suna ba da shawara game da canza ƙirar tafiyarku yayin motsa jiki. Koyaya, tare da tsaka-tsakin gudu, baza ku iya yin ba tare da canza ƙirar ba.
Gudun Tafiya Mai Tsayi
Wannan yana gudana a matakin ƙofar anaerobic. Gudun gudu yana da mashahuri. Irin wannan horarwar na iya haɓaka ƙofar anaerobic. Hakanan, yin tafiyar lokaci zai inganta ikonka na kiyaye saurin.
Misali: Hanyar ANP ta yi minti 30-40.
Jumping horo
Kowannenmu yayi tsalle igiya lokacin yarinta. Amma abin da mutane kaɗan suka sani shi ne cewa wannan aikin nishaɗin yana da kyau don inganta ƙarfin hali. Tabbas, zaku iya tsalle ba kawai a kan igiya ba.
Akwai irin waɗannan tsalle-tsalle masu tsalle:
- manyan bounces
- tsalle daga kafa zuwa kafa;
- tsalle kan shinge;
- tsalle akan kafafu biyu;
- tsaga, da dai sauransu
Nasihu don farawa
Babu wani girman daya dace da duk shawara. Amfani da horo ya dogara da dalilai da yawa:
- tsarin jiki;
- kwarewa, da dai sauransu.
Ba shi yiwuwa a kara juriya ba tare da dabarar da ta dace ba. Wannan shi ne tushe. Kuna iya yin hukunci da dabarar gudana ta yanzu ta hanyar tambayoyi masu zuwa:
- Shin kun sami ciwon haɗin gwiwa (yawanci a gwiwoyinku ko ƙafafunku), musamman lokacin gudu a saman wuya?
- Shin kun taɓa fuskantar ciwon baya?
- Shin kun ci karo da ciwo na kafada
- Kuna jin ciwo mai kaifi a cikin ƙananan hagu / dama?
- Shin numfashin ku a hargitse yake yayin motsa jiki?
Idan amsar ku ga ɗayan tambayoyin da ke sama shine eh, yakamata ku inganta fasahar ku ta yanzu da ɗaukar matakan gyara.
Tipsarin nasihu:
- Yi dumi a farkon aikinku. Zai dumama tsokoki da kuma shirya jikinku don motsa jiki.
- Tabbatar shan ruwa mai yawa yayin motsa jiki.
- Rufe kanka gwargwadon yanayin.
- Yi amfani da takalma na musamman;
'Yan wasa suna buƙatar haɓaka ƙarfin hali don kyakkyawan sakamako. Ana iya yin hakan ta hanyoyi daban-daban. Amma, kar ka manta game da dokoki. Babban abu shine saka idanu akan bugun zuciyar ka. Hakanan kuna buƙatar saka idanu akan abubuwan jin dadi. Wannan hanyar ba za ku cika wahala ba. Ta bin madaidaiciyar dabarun gudu da dokokin aminci, zaku haɓaka jimirinku sosai.
