Mtunda, kutalika kwa mita 400, ndiye mtunda wautali kwambiri. Kuti muphunzire kuthamanga 400 metres, muyenera kuphunzitsa miyendo yanu ndikutha kugawa bwino magulu patali.
Kulimbitsa mwendo kuthamanga mita 400
Ndikofunika kuti aliyense wothamanga akhale nawo miyendo yolimba... Chifukwa chake, theka la nthawi yophunzitsirayi iyenera kuperekedwa pakukonzekera mwathunthu minofu ya mwendo.
Pachifukwa ichi, masewera olimbitsa thupi monga: squats, squats okhala ndi barbell, "pistol", mapapu okhala ndi barbell kapena ma dumbbells, kuphunzitsidwa phazi, kuyenda pachithandizo ndi ma dumbbells, makina osindikizira mwendo, ndi zina. kubwereza, muyenera kuthamanga 100-200 mita kuti muzizire. Kenako pitilizani kuchita zolimbitsa thupi.
Ndikofunikira kuyimitsa maphunziro azolimbitsa thupi pasanathe milungu iwiri mpikisano usanachitike, apo ayi miyendo mwina ilibe nthawi "yomwazikana".
Maphunziro ophulitsa mphamvu othamanga mita 400
Mphamvu zophulika ndizofunikira poyambira mwachangu. Popeza mamita 400, ngakhale ndi wautali, komabe kuthamanga, kuyamba mwachangu sikofunikira kuposa kudutsa mtunda wonsewo. Amaphunzitsa podumpha. Zochita izi zimaphatikizapo kudumpha kwakukulu, "chule", kulumpha pachithandizo, kudumpha kuchokera pamalo, kudumpha kuchokera kuphazi mpaka phazi, chingwe cholumpha.
Monga momwe zimaphunzitsira minofu ya mwendo, kulumpha zolimbitsa thupi kuyenera "kuchepetsedwa" nthawi ndi nthawi kuthamanga... Ndikofunika kusiya ntchito yolumpha pasanathe sabata limodzi ndi theka isanayambike.
Maphunziro opirira mwachangu othamanga ma 400 mita
Kupirira mwachangu ndichinthu chofunikira kwambiri pakuyenda mtunda uwu. Ndikofunikira kwambiri mutapeza liwiro pachiyambi kuti musunge mpaka kumapeto. Kupirira mwachangu kumaphunzitsidwa bwino poyenda 200-400 mamita 10-15 ndi kupumula pang'ono.
Zolemba zina zomwe zingakhale zothandiza kwa inu:
1. Miyezo Yothamanga ya 400m
2. Kodi nthawi ndiyotani
3. Njira yothamanga
4. Zochita Zoyendetsa Mwendo
Nazi zitsanzo za zomwe mungachite kuti muonjezere kupirira kwachangu:
Nthawi 10 mita 400, kupumula mphindi 3 kapena mita 400 kuthamanga kuthamanga
Nthawi 15 mita 200, pumulani 200 metres mwa kuthamanga kapena kuyenda
20-30 nthawi 100 mita iliyonse yopuma mphindi 1-2.
Pali njira zambiri, chinthu chachikulu ndikumvetsetsa mfundoyo. Ndikofunikanso kumvetsetsa kuti mtunda wotere sifunikira kuyendetsa mtunda wautali, tinene kuti 600 kapena 800 metres, popeza iyi si maphunziro othamanga, koma kupirira kwakukulu, komwe kumafunikira kwambiri othamanga apakati, osati othamanga.
Kuzindikira kwamachitidwe amomwe angawonongere mphamvu pamtunda wa 400 mita
Nthawi zambiri othamanga osadziwa zambiri, ndipo nthawi zambiri akatswiri, amalakwitsa poyambira mwachangu kwambiri. Koma palibe mphamvu yotsalira, ndipo othamangawa amapitilira ndi omwe amafalitsa bwino kwambiri mphamvu zawo.
Mukamathamanga ma 400 mita, ndikofunikira kudziwa mphamvu zanu ndikumvetsetsa kuti muyenera kuthamanga bwanji mtunda, kuti "musagwe" kumapeto kwa njirayo. Pali njira imodzi yokha yomvetsetsa izi - poyendetsa mtunda uwu. Ichi ndichifukwa chake mpikisano wofunikira ndikofunikira kwa wothamanga.
Mutha kupanga imodzi mwazolimbitsa thupi zolimbitsa thupi kuti poyambira kulimbitsa thupi mukatha kutentha, yesetsani kuthamanga mita 400 pamphamvu yayikulu. Kenako mumvetsetsa momwe muyenera kuthamanga. Izi zitha kuchitika pasanathe milungu 1.5 isanayambike.
Ndikofunika kuwononga mphamvuzo patali motere:
- Kuyamba kuthamanga kwa 50-60 mita kuti mutenge malo opindulitsa m'mphepete ndikuwongolera thupi lanu mwachangu kuchokera pamalo opumira.
- Pambuyo pake, yang'anani liwiro lanu lalitali, pomwe mumamvetsetsa kuti mupitiliza mtunda wonsewo. Chifukwa chake muthamange ma 200-250 metres
- Yambani kuthamangitsa komaliza 100 m mzerewu usanathe. Apa ntchito ndikusuntha miyendo yanu mwachangu. Kuchulukitsa kuchuluka kwa ntchito yamanja kudzathandizanso. Ngakhale ntchito yamikono ikupita mwachangu kuposa ntchito ya miyendo, miyendo imayesetsabe "kugwira" ndi manja, ndipo kuthamanga kumathamanga kwambiri.
Ngakhale mutaphunzitsidwa mwakuthupi, mumatha mwezi umodzi mutha kuwonetsa zotsatira zabwino pamtunda wa mamita 400. Ndibwino kuti muphunzitse maulendo 4-5 pa sabata, kusinthana katundu. Ndiye kuti, lero mumaphunzitsa mphamvu ya mwendo, mawa mumachita kulumpha, ndipo mawa mumaphunzitsa kupirira kwamphamvu, kenako ndikubwerera ku maphunziro a mwendo. Kutatsala milungu iwiri kuti chiyambi chisakhazikike, musaphatikizepo kugwira ntchito mwendo wolimba pakuphunzitsidwa ndikusiya kungothamanga ndi kulumpha. Ndipo masabata 1.5 isanayambe, chotsani zodumpha ndikusiya zongoyenda. Masiku atatu chisanafike chizolowezi kapena mpikisano usanachitike, siyani kulimbitsa thupi kwanu maulendo angapo a 100-200 mita ndikutentha ndi kuziziritsa.
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma koyenera, luso, kutentha, kuthekera kokonza eyeliner yolondola patsiku la mpikisano, khalani ndi mphamvu yolondola yothamanga ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli pano. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
Zabwino zonse mu mpikisano!
