Kuthamanga kwapakatikati: luso ndi chitukuko cha kupirira kothamanga

Kuthamanga kwapakatikati ndikuyenda njira zazitali kuposa kuthamanga, koma zazifupi kuposa zazitali, kuyambira 600 - 3000 m. Malangizowa amafunika kukhala wopirira, kuthekera kothamanga kwambiri ndikutsatira mosamala dongosolo kunja kwa maphunziro. Makamaka, izi zimakhudzanso chakudya, mawonekedwe omwe tikambirana pansipa.

Ndi chiyani ndipo ndi mitunda iti?

Kuthamanga mtunda wapakatikati ndikuwoloka msewu womwe udawonekera koyamba pamasewera a Olimpiki kumapeto kwa zaka za 19th.

M'langizo ili, sikokwanira kungothamanga mwachangu. Chofunikira pakuchita masewera olimbitsa thupi ndikofunikira kukulitsa luso posankha liwiro loyenda momwe mphamvu ya wothamanga idzagwiritsidwira ntchito ndalama mwanjira iliyonse. Liwiro liyenera kusankhidwa bwino kwambiri kotero kuti wothamanga amafika kumapeto koyamba, osasiya maudindo chifukwa chakutopa kwambiri. Kudziwa bwino izi kumapangitsa kuti wothamanga apambane.

Ma biomechanics oyenda mtunda wapakatikati amayambira mumayendedwe a anaerobic, monga kuthamanga kwakanthawi kochepa. Pachifukwa ichi, shuga imagwiritsidwa ntchito mwakhama. Komanso, panjira, njala ya oxygen imayamba, pomwe glycogen idadyedwa kale (yomwe imapezeka mu malo osungira shuga m'chiwindi). Thupi limapanikizika kwambiri ndipo limafunikira kukonzanso kosungira mphamvu, ndichifukwa chake othamanga omwe amayenda mtunda wapakatikati ayenera kupanga zakudya zawo mosamala.

Chifukwa chake, tidasanthula mawonekedwe amtunda wapakati, ndiye, tiyeni tilembere mitundu ya njira zomwe zilipo kale:

• 600 m - njira yapakati, yomwe imagwiritsidwa ntchito ngati mtundu wa mayeso kuti awone momwe othamanga alili;
• 800m - Mpikisano wa Olimpiki, womwe ambiri amawutcha "kutalika kwakanthawi". Amafuna kulingalira mwaluso, momwe othamanga amayenera kuyendetsa njirayo panjira zazitali komanso zazitali;
• 1000 m - mipikisano yotere imachitika nthawi zambiri pamipikisano yamalonda;
• 1500 m - mtunda wa Olimpiki, womwe udaphatikizidwanso pamndandanda wa ntchito mu masewera othamanga a amuna.
• 1 mile ndiye mpikisano wokhawo wosakhala wamiyala womwe sunaphatikizidwe nawo pulogalamu ya Olimpiki;
• 2000 m ndi njira wamba momwe othamanga amathamanga maulendo asanu a 400 m aliyense m'bwaloli.
• 3000 m ndiye mtunda wautali kwambiri pakatikati ndi pamunda wapakati.

Kukula kwa kupilira pakuyenda mtunda wapakatikati ndiye ntchito yayikulu ya othamanga omwe asankha izi.

Njira yakupha

Njira ndi njira zothamanga mtunda wapakatikati zimatengera kuthana motsatana kwamagawo a 4: kuyamba, kuthamanga, kuthamanga ndi kumaliza. Ochita masewerawa amaphunzira kulowa gawo lililonse moyenera ndikuwaphatikiza kuti akhale amodzi. Khama lonse limayang'aniridwa kuthekera kogwiritsa ntchito bwino mphamvu, kukhalabe ndi liwiro lalikulu loyenda. Tiyeni tiwone magawo onse a mtunda wapakati woyenda mosiyana.

Yambani

• Amayamba kuyambira koyambira. Malo oyambira - kukankha mwendo kutsogolo, kusunthira mwendo kumbuyo, mtunda pakati pa mapazi 20-35 cm.Miyendo imagwada pamiyendo, thupi limasunthira kutsogolo, mutu watsitsidwa, kuyang'ana kumayang'ana pansi. Manja akugwada pazigongono, omasuka, manja asonkhanitsidwa ndi zibakera zofooka;
• Malinga ndi malamulo oyendetsa mtunda wapakatikati, palibe lamulo "Chenjerani", atangomaliza "Kuyamba" kutsatira "Marichi". Womaliza akangomva, wothamanga amapanga kukankhira kwamphamvu kutsogolo.

Kuvala nsalu

• Muyenera kuthamangitsa mwachangu kuchokera pamasekondi oyamba ampikisano. Pambuyo pake, liwiro lidzatsika pang'ono kuti mugwiritse ntchito mphamvu moyenera;
• Liwiro loyambira nthawi zonse limakhala lalikulu kuposa mtunda umodzi, chifukwa ndikofunikira pamaganizidwe kuti wothamanga azitsogolera koyambirira kwenikweni kwa mtunda;
• Pafupifupi mamitala 70-100, ndikofunikira kuti pang'onopang'ono mufike pamayendedwe othamanga, momwe wothamanga amatha kumaliza njirayo osataya malo;

Thamangani

• Kutalika kwazitali kuyenera kukhala pafupifupi 2 mita, wothamanga amapanga magawo 3-5 pamphindikati;
• Thupi limapendekera kutsogolo, kwenikweni 5 °.
• Manja akugwada pazitsulo, amasuntha mosiyana ndi miyendo, ndipo kukula kwa kayendedwe kawo kumakhudza kwambiri kuthamanga kwa mayendedwe. Wothamanga akagwira ntchito mwakhama ndi miyendo yakumtunda, amathamangira njirayo mwachangu;
• Thupi lakumtunda limamasuka momwe zingathere.

Malizitsani

• Gawo ili limayamba mita ina 300 isanathe mtunda wapakati;
• Wothamanga amachulukitsa masitepe;
• Torso limatsamira patsogolo kwambiri kuti ligwiritse ntchito kufulumira;
• Octopus kapena kumaliza kuthamanga kumachitika, momwe wothamanga amatenga mphamvu zake zonse ndikupanga kuthamanga kwamphamvu;
• Amaloledwa kugwiritsa ntchito mzere womaliza kumapeto komaliza - pachifuwa kapena paphewa.

Zolakwa zomwe zimachitika pafupipafupi

Kusintha njira zoyendetsera mtunda wapakatikati ndizosatheka popanda kupenda zolakwika wamba.

1. Poyamba, phazi lonyamuka siliyenera kukhala pafupi kwambiri ndi mzere wa zero. Mapewa sangayime kupitirira mzere woyamba. Miyendo siyigwada mpaka theka-squat - ndizolondola kokha kuti muwapinde pang'ono m'maondo;
2. Pakufulumira, miyendo, yopindika pamaondo, osataya mwamphamvu, ndipo phazi mlengalenga limakhalabe lofanana pansi (osakweza mmwamba);
3. Pamene akuthamanga, chibwano chimakanikizidwa pachifuwa, samayang'ana pozungulira, kuyang'ana kumayang'ana pa chopondera;
4. Manja samataya, kumapeto, makamaka mukakoka ndi chifuwa, amakokedwa kumbuyo pang'ono.
5. Samalani momwe phazi likuyendera mukamathamanga patali - masokosi amatembenukira pang'ono mkati.

Kodi mungaphunzitse bwanji?

Kuyenda mtunda wapakatikati kumafunikira njira yofananira.

• Choyamba, ndikofunikira kuti muphunzire malingalirowo - chifukwa cha ichi, othamanga amawonera makanema, amasanthula machitidwe pazithunzi;
• Kuphatikiza apo, amayesa kayendedwe ka gawo lililonse la thupi - mikono, miyendo, mutu, thupi, mapazi;
• Oyamba kumene ayamba kuthamanga molunjika, akuyeserera liwiro losinthana. Kuthamanga kwakanthawi ndi kukwera kumtunda kumawerengedwa kuti ndi machitidwe abwino kwambiri;
• Nthawi zambiri, mpikisano wokoka umachitika, momwe wothamanga wamphamvu amatsogolera wofooka pachingwe (kwenikweni, ndi chingwe). Njira zankhanza sizigwiritsidwa ntchito kulikonse ndipo zitha kubweretsa kuvulala;
• Zolimbitsa thupi zothamanga mtunda wapakatikati zimagwiridwa padera kuti ziwonjezere kupirira - kuthamanga kwakutali komanso kwapakatikati, makwerero othamanga, shuttle, ndi zopinga.
• Osewera amathanso kuphunzira kulowa molondola osataya ziwonetsero zothamanga;
• Makamaka amaperekedwa pakuphunzira njira zolondola zoyambira ndi kumaliza.

Chakudya

Chifukwa chake, tidafotokozera mwatsatanetsatane mtunda wapakatikati, tidasanthula njirayi, magawo, magawo a maphunziro. Pomaliza, tiyeni tikambirane za zakudya, zomwe, monga tafotokozera pamwambapa, ziyenera kukhala ndi cholinga chopeza glycogen yokwanira m'chiwindi.

Zakudya za othamanga ziyenera kukhala zoyenera komanso zadongosolo. Kudya zakudya zamafuta ndi zokazinga kuyenera kuchepetsedwa, kupangira kusowa kwawo kwamasamba ndi zipatso.

Kudya zakudya zamapuloteni kwambiri ndikofunikira kulimbitsa ndikukula minofu, ndikuchira pochita zolimbitsa thupi komanso pamipikisano yovuta.

Ndizoletsedwa kudya mopitirira muyeso, ndi bwino kukhala ndi chizolowezi chodya pang'ono pang'ono, kanayi pa tsiku. Maswiti, chakudya chofulumira komanso zakudya zowonjezera zowonjezera ndizoletsedwa.

Mwachidule, chakudya cha wothamanga yemwe amachita masewera akutali chimawoneka motere:

• 20% ya chakudya cha tsiku ndi tsiku ndi mapuloteni;
• 20% - mafuta olondola (nyama, mkaka, maolivi);
• 60% - chakudya chakuya (chomwe chimadyedwa pang'onopang'ono, ndi mafuta ngati othamanga). Gulu lawo limaphatikizapo dzinthu, mkate, mbatata, zipatso zouma, yoghurts.

Chabwino, tsopano mukudziwa kutalika kwa mtunda wautali, ndi mita ingati komanso mawonekedwe a malangizowa. Zimangokhala kuphunzira momwe mungagwiritsire ntchito chidziwitso pochita. Tikufuna nyenyezi yanu iwalike mumlengalenga mwamasewera!

Onerani kanemayo: Jinsi ya Kuondoa Weusi Kwapani na Mapajani (November 2024).