Idan kun zaɓi hanyar wasanni don kanku, kamar wasan gudu, to don samun sakamako mai ma'ana, kuna buƙatar koyon duk dabarun tsere.
Wannan wasan ya zo mana ne daga zamanin da a matsayin ɗayan nau'ikan wasannin motsa jiki. A zamanin da, Girkawa masu tsere suna fafatawa a tsakaninsu a wasannin Olympics. Yanzu ɗayan ɗayan shahararrun fannoni ne na wasannin Olympics. Saboda tsananin gwagwarmaya tsakanin masu gudu, himma. Nasarar ta sami tasiri ne daga ɓangarori na na biyu, milimita.
Tare da motsa jiki na yau da kullun, irin wannan gudu yana ƙarfafa tsarin jini, kuma yana horar da huhu. Abin da ke da mahimmanci, an horar da jijiyoyin ƙafafu kuma an miƙe ƙashin ƙugu, don duniyar zamani da aikinta na wucewa wannan kusan kusan fifiko ne. Kamar bayan kowane motsa jiki, damuwar da aka tara yayin yini duka ta ragu kuma ana samar da serotonin.
Ma'anar da taƙaitaccen bayanin gudu gudu
Kalmar tsere a dunkule gabaɗaya kuma a matsayin mahimmin asali yana cikin tsarin wasannin motsa jiki. Ya ƙunshi tsere a nesa daban-daban da ba su wuce mita 400 ba, wani nau'in tseren gudu ne. A wasannin Olympics, ana gudanar da nau'ikan masu zuwa: tsere a nesa na 100m, 200m, 400m, relay race 4x100m, 4x400m. A wasannin matasa da kuma cikin filayen cikin gida, akwai tsere na 50m, 60m, 300m.
Gwanin gajere tsere tsere ne na tsere kamar tsalle-tsalle, kewaye-zagaye, da kuma wasan tsere wanda ba safai ake samun sa ba.
Gajeren tafiyar da tarihi
Kamar yadda aka ambata a sama, irin wannan gasar ta samo asali ne daga tsohuwar Girka. Ya shiga matsayin gasa na wasannin Olympics. Sannan ya ƙunshi nisan wurare daban-daban, na farkon mita 193, na biyun 386. A wancan lokacin, ana amfani da farawa da ƙananan farawa, saboda wannan akwai wuraren tsayawa da aka yi da dutse ko marmara.
An sanya masu tsere zuwa layi ta hanyar jefa kuri'a. Bayan haka, ana gudanar da gudu akan waƙoƙi daban kuma farkon sa ya fara da sigina na musamman. Waɗanda ke cikin 'yan wasan da suka fara ƙarya sun sami hukunci a cikin hanyar duka da sanduna da sanya tarar kuɗi. Hakanan an gudanar da gasa ga mata a lokacin, kodayake suna da tazarar da ke da tazarar mita 160.
Bayan wannan, an sake farfado da shi ne kawai a cikin karni na 19. A lokacin Wasannin Olympics na farko a cikin zamani. An kuma gudanar da su a Girka a filin wasa na Athens a ranar 5 zuwa 14 ga Afrilu, 1896. An riga an gabatar da tseren gudun tare da nisan mita 100 da 400 na maza. Kuma mata sun fara yin gasa a cikin wannan koyarwar kawai a cikin 1928, nesa ta kasance masu wakiltar ƙimomin 100 da 200 m.
Nazarin dabarun gudu
Da farko dai, ya haɗa da matakai guda 4:
- Farkon lokaci, fara;
- Karɓar farko na sauri;
- Nisa yana gudana;
- Karshen tseren.
Bari mu bincika farkon matakin, farawa
Gudun gudu an fi nuna shi da ƙarancin farawa, godiya ga wane saurin da aka samu cikin nasara a farkon tseren.
Injin farawa da gammaye suna farawa mai inganci, mai gudu, tare da taimakonsu, yana karɓar goyan baya, farawa mafi kyau na ƙafafu da kuma kusurwarsu.
Don haka akwai nau'ikan shigarwa na gammayen tallafi da yawa:
- Tare da ma'auni don farawa na yau da kullun, ana sanya tallafin kusa da ƙafa 1.5 daga farawa, kuma mai nisan nesa yana ƙalla ƙafafu 2 daga na kusa;
- A cikin yanayin fara farawa, nisan daga tallafi zuwa tallafi ƙafa 1 ne, kuma zuwa layin a ƙalla ƙafa 2;
- A cikin yanayin farkon farawa, nisan nesa daga tallafi zuwa tallafi ya kasance kamar yadda yake a sigar da ta gabata, kuma an saita nisa zuwa layi a tashoshi 1.5.
Bayan cin nasarar umarnin don farawa! dan wasan ya dauki matsayinsa a gaban masu goyan baya, ya sunkuya ya kuma sanya hannayen sa a bayan layin farawa. Bayan wannan, ya kamata ku sa ƙafafunku a kan takalmin don safa su huta a kan waƙar da ke gudana. Tare da ƙafarka ta baya, kana buƙatar durƙusa kuma kawo hannayenka a gaban layin farawa.
Bayan alamar, hankali! Wajibi ne don daidaita ƙafafunku, ya tsage gwiwarku daga kan hanya. Iseaga ƙashin ƙugu, amma ka yi ƙoƙari kada ka cika hannayenka.
Mataki na biyu yana samun saurin, wanda ya cancanci kulawa. Wannan shine ɗayan mahimman matakai don saita saurin da lokacin tseren. Idan kayi kuskure a ciki, to wannan zai shafi sakamako kai tsaye. Abu mafi mahimmanci bayan farawa shine daidaita ƙafafun gaba yayin kasancewa a karkace, bayan haka aka ɗaga ƙugu na ƙashin baya, kuma ana ɗaukar mataki na gaba.
Yana da mahimmanci a lura cewa dole ne a rage son zuciyar a yayin hanzari kuma zuwa mataki na 15 ya zama dole gaba ɗaya a canza zuwa daidaitaccen.
Nisa yana gudana
Tare da ci gaba da saurin gudu, yakamata a sanya gangar jiki gaba kaɗan. Dole ne a sa ƙafafun a gaban ƙafa.
Har ila yau, yana da kyau a lura cewa masu tsere da yawa suna da babban ƙafa, yana da daraja a kawar da wannan ta ƙarin horo na ƙafafun ba na ainihi ba. Sa'an nan kuma a sami daidaituwa mafi daidaituwa. Wajibi ne a riƙe hannu a lanƙwasa kuma yana kaiwa zuwa ƙetaren da ƙafafu.
Fasali na dabarun gudu a wurare daban-daban
- Dole ne a rufe nisan mita 100 tare da saurin gudu. Kasancewa hanzarta a farkon farawa, ya zama dole a kiyaye saurin har zuwa ƙarshe;
- Nisan mita 200 ya banbanta da cewa har yanzu zai zama dole a gudanar da juyawa. Don yin wannan, ana ba da shawara don tafiyar da nesa kafin juyawa kaɗan a hankali fiye da iyakar sakamakonka. A yayin juyawa, ya kamata a karkatar da gangar jikin hagu;
- An rufe nisan mita 400 kamar haka: 1/4 na nesa shine iyakar hanzari, sannan kuma raguwar hankali a hankali.
Hanyar koyar da dabarun gudu ta nesa-nesa
Ga masu gudu, gwargwadon ƙarfinsu na zahiri, ana zaɓar atisayen fasaha don gyara kurakurai a cikin gudu. Mai farawa yakamata ya gabatar da atisaye daban don dabarun, wannan ya zama dole don tsayar da aikin daidai.
Bayan ka mallake su, kayi komai cikin tsari ba tare da tsangwama ba. Bayan lokaci, kuna buƙatar ƙara saurin aikin da ake yi don kawai dabarar ba ta wahala ba.
Motsa jiki don inganta ƙarancin farawa
- Muna aiwatar da wannan aikin tare da maimaitawa;
- Mun fara tsere tare da juriya mai nauyi;
- Tsayayyen kaya a wuri Tsanaki ya riƙe sakan 10-15;
- Tsere mai tsayi
Motsa jiki don inganta ƙarewar fasaha
- Kuna buƙatar tseren mita 30-50;
- Gudun gudu tare da lanƙwasa jiki;
- Gudun mita 400 tare da haɓaka gudu a layin gamawa.
Dynamics na canje-canje a cikin fasaha mai gudana tare da ci gaban cancantar ɗan wasa
Yawancin lokaci, ya kamata ku haɓaka saurin dukkan motsa jiki, amma wannan ya kamata a yi ne kawai bayan ƙwarewar dabarun daidai. Daga cikin ƙwararrun 'yan wasa, akwai ƙaruwa mai ƙarfi tare da ƙaruwa a cikin cancantar su.
Gudun yana ɗayan shahararrun ayyukan duniya. Yana ilimantar da jiki da ruhun mutum daidai. Yana da sakamako mai kyau akan lafiya. Kwanan nan, wannan ma aiki ne ga hankali, saboda gabaɗaya dabarun yin atisaye yanzu an ƙididdige shi ta hanyar kimiyya kuma ana ɗauka ne don haɓaka alamun masu saurin gudu.
Idan ka yanke shawarar tsunduma da gaske cikin gudu da kaiwa matsayi mai girma, to kana bukatar koyaushe ka horar da kai sosai kuma ka bi hanyar.
