Kukonzekera kuthamanga 3 km. Njira zothamangitsira 3 km.

Kuthamanga makilomita atatu - mtunda wapakati wophatikizidwa mu pulogalamu ya Zima World Championship mu Athletics. Nthawi yomweyo, pamipikisano ya chilimwe, komanso pa Masewera a Olimpiki, "osalala" ma 3000 mita samathamanga. Amangothamangapo, kapena njira yolepheretsa pamtunda wa 3 km.

Zolemba zapadziko lonse lapansi za amuna ndi za wothamanga waku Kenya a Daniel Komen, yemwe adayenda mtunda uwu mu 7.20.67 m. Kwa akazi, mbiri yapadziko lonse lapansi ndi ya Wang Junxia, ​​yemwe adathamanga 3 km mu 8: 06.11 m.

Zokhudza kumaliseche miyambo, ndiye kuti amuna akuyenera kuthana ndi mtunda uwu mu mphindi 10.20 za gulu lachitatu, maminiti 9.40 a 2, ndi maminiti 9.00 woyamba. Kwa akazi, miyezo ili motere: Gulu la 3 - 12.45, kalasi yachiwiri - 11.40, kalasi yoyamba - 10.45.

Njira zothamangitsira 3 km

Monga momwe zilili mtunda wina wapakatikati pamakilomita atatu, ndikofunikira kuwola mphamvu. Ochita masewera othamanga amayendetsa gawo loyamba la mtunda pang'onopang'ono kuposa gawo lachiwiri. Kwa akatswiri, zimakhala zovuta kubwereza izi, koma wina ayenera kuyesetsa. Ndikofunika kuyesa kuphimba magawo oyamba ndi achiwiri mtunda pafupifupi nthawi yomweyo. Ngati simukudziwa mphamvu zanu, yambani pang'onopang'ono, ndipo muwone patali ngati mayendedwe awa akukwanirani, kapena ngati ndiyofunika kuwonjezerapo.

Kutsirizira kuthamanga kuyenera kuyambika pasanafike Mamita 400 mpaka kumapeto.

3K Kuthamanga Kwambiri

Kukonzekera kothamanga pamtunda wautali komanso wautali, kuphatikiza 3 km, kuyenera kukhala ndi zomwe zimatchedwa kuti mayendedwe ophunzitsira.
Iliyonse mwazoyeserera izi ili ndi mtundu wa katundu wake.

Umu ndi momwe kukonzekera kumawonekera:

1. 1. Nthawi Yoyambira... Munthawi imeneyi, maphunzirowa amatengera mipikisano yocheperako kuyambira 3-5 km mpaka 10-12 km, komanso maphunziro olimba, omwe amayenera kuchitika kamodzi pa sabata. Kuzungulira kumeneku kuyenera kukhala pafupifupi 30 peresenti ya nthawi yomwe muli nayo musanapikisane kapena mayeso.
   2. Nthawi yayikulu... Pambuyo polemba zomwe zimatchedwa maziko oyambira nthawi yoyamba, ziyenera kutanthauziridwa kukhala zabwino, ndiye kuti, kupirira kwapadera. Pachifukwa ichi, nthawi yachiwiri yofunikira, maziko akukonzekera amakhala maphunziro apakatikati ndipo imawoloka modelo la tempo pamlingo wama 90-95% pazipita. Nthawi yomweyo, kuthamanga pang'onopang'ono kuyenera kukhalabe pafupifupi theka la zolimbitsa thupi zanu. Nthawi imeneyi iyeneranso kukhala pafupifupi 20-30 peresenti ya nthawi yokonzekera.
   3. Nthawi yayitali... Apa, maphunziro amphamvu sachotsedweratu, ndipo nthawi yayitali imawonjezedwa, koma ndimikhalidwe yothamanga kale. Ndiye kuti, ndikofunikira kuyendetsa zigawo zazitali, ndi kupumula kokwanira pakati pa kuthamanga, komanso kuthamanga kwambiri. Magawo a 100-200 mita ndiabwino
   4. Nthawi yotsogolera... Zomwe zimatchedwa "eyeliner" ziyenera kuyamba sabata kapena awiri isanayambike kuti muchepetse pang'onopang'ono katundu ndikubweretsa thupi kuyamba kokwanira. Pakadali pano, ndikofunikira kuchepetsa kuchuluka kwakanthawi kwakanthawi kochepa, osapatula ma liwiro kapena kuwasiya iwo mopitilira kawiri pa nthawi yolimbitsa thupi, chotsani mitanda ya tempo ndi kuphunzitsa mphamvu, koma siyani mitanda pang'onopang'ono.

Mutha kuwonera zambiri zamomwe mungaphunzitsire sabata imodzi musanapite kukayezetsa m'modzi mwamavidiyo ophunzitsira apa YouTube: http://www.youtube.com/channel/UCePlR2y2EvuNTIjv42DQvfg.

Ndikofunika kuyendetsa magawo okwera. Pezani phiri, kutalika kwa 100-200 mita, ndipo yendetsani momwemo maulendo 10 kuti liwiro lililonse lifanane.

Pumulani pakati pa seti ya mphindi 3-4.

Zolemba zina zokuthandizani kukonzekera kuthamanga kwanu kwa 3K:
1. Miyezo ndi mbiri yoyendetsa 3 km
2. Kodi nthawi ndiyotani
3. Njira yothamanga
4. Zochita Zoyendetsa Mwendo

Maphunziro olimbitsa thupi

Kuthamanga bwino Mamita 3000, ndikofunikira, kuwonjezera pa kuthamanga, kukhala ndi minofu yolimba ya mwendo, motero ndikofunikira kuchita zolimbitsa thupi zolimbitsa mchiuno, mapazi, ndi minofu ya ng'ombe.

Zochitazi ndi monga: chingwe cholumpha, ma squat, squast squats (squats pa mwendo umodzi), kulumpha kuchokera mwendo umodzi kupita kumzake, ndi ena ambiri.

Ndikofunikira kupopera abs, yomwe ndiyofunika kwambiri kuti muthamange.

Kuchita masewera olimbitsa thupi kumatha kusinthidwa ndikuthamanga, kapena kungopatula kwa iwo nthawi ina. Koma kutangotsala milungu iwiri kuti mpikisano, OFP iyenera kuyimitsidwa kwathunthu.

Kuti kukonzekera kwanu kuyende mtunda wamakilomita atatu kuti mukhale wogwira mtima, muyenera kuchita nawo maphunziro okonzedwa bwino. Polemekeza tchuthi cha Chaka Chatsopano mu malo osungira mapulogalamu 40% DISCOUNT, pitani mukasinthe zotsatira zanu: http://mg.scfoton.ru/