Countryetare ƙasa yana gudana - ƙetare, ko hanyar tafiya

Idan kun yanke shawarar yin hutu daga hayaniyar birni kuma a lokaci guda ku shiga cikin wasanni, to tseren ƙetare ko tsallaka ƙasa shine abin da kuke buƙata. Gaskiyar ita ce gudanar da ƙetare ƙasa yana ƙunshe da tsere mai tsayi, amma ba tare da hanyar da aka shirya ta musamman da ke filin wasa ba. Hanyar mai gudu ta ratsa daji, tsaunukan ƙasa, da sauransu, ba tare da daidaita hanyar ba ko share duwatsu da bishiyun da suka faɗi.

Specificayyadaddun giciye

An saita tsawon nisa a cikin wannan horo kilomita 4, kilomita 8, kilomita 12.

Dabarar gudu ta ɗan adam daidai take da mai tsere da mai tsere mai nisa, amma akwai wasu nuances.

Ba kamar ɗan wasan da ke cikin "mai santsi" yana gudana a filin wasa ba, mai gicciye yana cikin mawuyacin yanayi, tun lokacin da yake wuce waƙar dole ne ya yi gudu da gangaren ƙasa, ya shawo kan matsalolin ƙasa.

Kari akan haka, farfajiyar hanyar wucewa ta kasar daban da na'urar taka leda da ke filin wasa. An tsara gicciye don tuƙa shi a saman mai laushi kamar ciyawa, yashi, ƙasa, yumbu ko tsakuwa. Koyaya, za'a iya samun yankuna na dutse ko kwalta. Matsayin ƙafafun mai gudu ya dogara da nau'in ɗaukar hoto.

Fa'idodi masu gudana

• tunda giciye yana haɗuwa da gudu, kusan dukkanin ƙungiyoyin tsoka na mai gudu suna da hannu wajen shawo kan nesa;
• juriya, sassauci da saurin motsa jiki na ci gaba;
• tun da waƙar mafi sau da yawa yana wucewa a cikin wurin shakatawa ko yankin daji, mutumin da ke kan gicciye yana da kwanciyar hankali;
• dabarun bincike cikin sauri, isasshen bayani na yanayin tashin hankali koyaushe da shawo kan matsaloli daban-daban ana aikata su;
• tsayin daka na dan wasa ga damuwa ya karu;
• gudu, musamman idan waƙar ta ratsa daji, za ta ƙarfafa tsarin zuciya da jijiyoyin jini, ta ƙara yawan zagawar jini, cire cunkoso a cikin jiki, da ƙarfafa tsokoki na jiki.

-Asarar ƙetare

Kafin fara motsa jiki, yana da mahimmanci ayi atisayen dumi da nufin dumama da kuma miƙa tsokoki.

Lokacin ketare, babban aikin ɗan wasa, yayin riƙe saurin gudu, ba zai sami rauni ba yayin shawo kan nesa.

Don shawo kan dukkan matsaloli, yana bin wata dabara:

1. Yayin tuki a kan gangare ko gangare, an ba wa ɗan wasa damar amfani da bishiyoyi da daji don sauƙaƙe motsinsa, tare da kiyaye daidaito.
2. Lokacin hawa dutse, dan wasan bai kamata ya dage sosai ba, kuma idan yana saukowa, jikinsa ya zama a tsaye ko baya baya kadan. Lokacin tuki a wani yanki mai laushi, yanayin jikin yana a tsaye ko ɗan karkata gaba, amma bai fi 3 ° ba.
3. Lokacin gudu, hannayen suna lankwasawa a gwiwar hannu.
4. Takaitattun abubuwa a cikin hanyar ramuka ko ramuka waɗanda aka ci karo da su a kan hanyar motsi, mai wucewa ya tsallake.
5. Mai gudu yana shawo kan bishiyun da suka faɗi, manyan duwatsu ko wasu matsaloli na tsaye ta amfani da tallafi a hannunsa ko ta amfani da dabarun "matsaloli".
6. Don shawo kan yanki mai laushi ko ƙasa mai santsi, yi amfani da gajeren matakai fiye da lokacin tuki a kan ƙasa mai wuya.
7. Bayan shawo kan matsalar, babban aikin giciye shine dawo da numfashi.
8. Yayin tuki a wurare masu duwatsu, yashi ko ƙasa mai ciyawa, ɗan wasan na bukatar yin taka tsan-tsan, tunda babu kyakkyawar riƙon tafin takalmin tare da hanya kuma kuskuren ɗan wasa na iya haifar da rauni.
9. Lokacin motsi a kan ƙasa mai laushi, gudun gudu ya kamata ya ragu, tun da nauyin da ke kan jiki a cikin waɗannan yankuna ya fi nauyin da yawa a farfajiyar ƙasa.

Kashe-hanya Gudun kaya

Ba kwa buƙatar kowane kayan aiki na musamman don horar da ƙasa. Kayan gicciyen giciye yana ƙunshe da siket na waƙa da sneakers.

Yana da kyawawa a sami nau'ikan takalmi iri biyu: don taurin fuska (kwalta) da laushi (hanya). Don ɗaukar hoto mai laushi, ana amfani da takalma masu tafin kafa da takun ƙarfi, da kuma na sama mai ɗorewa. Babban aikin sneakers na kwalta shine ɗaukar tasirin ƙafa a farfajiya mai wahala. Soajinsu na waje yana da masu ɗaukar damuwa, waɗanda suke cikin yankin diddige a cikin samfuran al'ada, kuma a cikin yatsan yatsun a cikin waɗanda suka fi tsada.

Idan kuna niyyar gudu ta cikin daji, to yana da kyau kuyi amfani da T-shirt mai dogon hannu.

Safofin hannu masu keke suna da hannu don kare hannuwan ka idan ka faɗi. Hakanan, hat, wanda aka zaba gwargwadon lokacin, ba zai zama mai yawa ba.

Yadda za a guji rauni

Dangane da binciken da Harvard Gazette ya yi, tsakanin 30% zuwa 80% na 'yan wasa a cikin nau'ikan tsere daban-daban sun ji rauni.

Mafi sau da yawa, yayin gudu, 'yan wasa masu gicciye suna karɓar nau'ikan raunin da ya biyo baya: rauni, rauni, raunin gwiwa, rabewar shin (raɗaɗin da ke faruwa a cikin shin bayan matsanancin damuwa), tayin (ƙonewar jijiyar Achilles), ɓarkewar damuwa (ƙananan fashewa a cikin ƙasusuwan da ke faruwa tare da dindindin wuce gona da iri).

Don hana rauni, dole ne:

• yi amfani da takalmin da ya dace, wanda dole ne a zaɓi shi la'akari da ɗaukar waƙar;
• Tabbatar da dumi kafin gudu da kuma bayan gudu don yin motsa jiki na tsoka, musamman maraƙi;
• don dawo da jiki bayan gudu a cikin sake zagayowar horo, kuna buƙatar kwanakin hutawa;
• ya zama dole a sauya gudu da kuma horo na karfi, wanda zai ba wa dan wasa damar gina tsokar tsoka, tunda karfin tsoka na daya daga cikin abubuwan da ke haifar da rauni a cikin masu gudu;
• bayan jogging, kana buƙatar yin saiti na motsa jiki don hana ƙarfin tsoka;
• kada a ƙara tsayin nesa da fiye da 10% a mako. Wannan zai kauce wa damuwa obalodi;

Cututtukan gwiwoyi suna bayyana tare da ƙara yawan damuwa a kan haɗin gwiwa. Wannan na iya haifar da gudu a kan hanyar da aka shimfida, gangara, da rauni na jijiyoyin hanji. Don rage ciwo, haɗa gwiwa tare da bandeji na roba yana taimakawa, tare da rage tsawon nesa. Don guje wa irin waɗannan matsalolin, zaka iya zaɓar waƙoƙi tare da ƙasa mai laushi.

Hakanan, don kauce wa rauni da horo mai rikitarwa na mai tsere daga ƙasa, kuna buƙatar sauya waƙoƙi tare da wurare daban-daban:

• Gefen kwalta shi ne mafi wuya. Mafi dacewa don saurin gudu, amma mafi yawan rauni ga haɗuwa da ƙashi. Yakamata a guji shura mai ƙarfi a kan gefen hanya.
• Roundasa - Ya dace da saurin gudu kamar kwalta, amma mafi jan hankali.
• Ciyawa ita ce mafi laushi mai laushi dangane da shafar mahaɗa ko ƙashi.
• Yankin Sandy - ba ka damar horar da ƙarfi da jimiri.

Wasannin Tsallaka Kasa

A kasarmu, ana gudanar da manyan gasa tsakanin kasashe, kamar Gasar Rasha, Kofin Rasha da Gasar Rasha ga matasa. Hakanan ana gudanar da gasa ta ƙarami, waɗannan su ne birni, yanki, yanki, da dai sauransu.

Tun daga 1973, ake gudanar da Gasar Cin Kofin Kasashen Duniya. A watan Maris na 2015, an gudanar da shi a kasar Sin. Matsayi na 1 a cikin rukunin kungiyar ya samu nasarar ne daga kungiyar Habasha, kungiyar ta Kenya ta dauki matsayi na 2 da na 3 - daga kungiyar Bahrain.

Gudun Crossasashen Kere wasa ne wanda zai ba ku lafiya, ƙarfi, juriya da kwanciyar hankali. Yanayin kawai shine cewa azuzuwan ya zama na yau da kullun kuma tare da haɓaka ƙaruwa a hankali a cikin lodin. Kuma mafi mahimmanci, saurari jikinka yayin motsa jiki. Kuma yin tsere zuwa cikin ƙetare zai kawo muku farin ciki.

Kalli bidiyon: Mijina yana nemana ta baya kuma ina sonshi - Rabin Ilimi (Nuwamba 2024).