Ungadzidzei kumhanya kutsanya?

Zvichida iwe, wakafanana neni, panguva, unoda kudzidza sei kumhanya nokukurumidza, rinooneka akasiya womumwe nani munhangemutange. Kuti vave dzichimhanya, kuwedzera yenyu kumhanya nokukurumidza uye kutsungirira kunodiwa kwete chete nokuda kugutsikana pachake, sei kudzidzira mumwe mutambo, tinofanira kubvunza runoenzanirana mubvunzo. Yakarurama ezvinhu hachisi "sei kudzidza kumhanya kutsanya?" Uye "sei kumhanya kutsanya?".

Hatiberekwi vachikwanisa kumhanya chaizvo kutsanya, asi kubatwa izvi riri vazhinji vedu. Wana mano ichi rakanyatsojeka zvinhu sezvazviri, chero kuti pachava, vachiisa kunonyanyisa kuedza nokudzidza mitoo anoratidza zvakavanzika sei kumhanya kutsanya.

We mberi zvakananga sei kudzidza kumhanya zvakasimba kana kuti kudzidzisa ramangwana sprinter. Ngatitange pamwe dzidziso uye vatamire zvakananga kurovedza ekubatsira kuzadzisa zvinodiwa mugumisiro.

Zvakakosha kuziva kuti pane zviratidzo zviviri - cadence uye stride urefu, izvo zvakananga kukanganisa kumhanya nokukurumidza. By kuwedzera Kureba kwenzwi vachakwanisa kufukidza imwe nhano hombe kure uye danho Frequency kuwedzera kuchabatsira kuti vave vachiwedzera pamusoro nguva. Zviri muukama zvakadaro kuwedzera kumhanya chaizvo.

Mberi zvakananga kurovedza.

Exercise anoitwa tandem:

Unofanira putira ane kwakavharwa nenyama leash muchiuno chenyu kana kushandisa chimedu rabha Tubing, vakabata maoko ake, uye pakatarisana mugumo ichasimbiswa clamped muruoko nomumwe. Next, unofanira kutanga achimhanya, vachikweva kuseri chikwata-naye, uye zvishoma nezvishoma kuwedzera dzichimhanya kufamba kuti vaifanira muganhu. Rakaratidza experimentally kuti unyanzvi uhwu anogona kuwedzera kumhanya nokukurumidza kuburikidza 10% pane chaiye run aurayiwe unaccompanied.

Exercise "mhanya pasi":

Zvinokurudzirwa kuita anoburukira achimhanya akasvetuka kunzvimbo yakatenuka pechikomo kana kutiza masitepisi kwete asingasviki 30 metres, vonyanya sei kubereka kuvenga zvigunwe. Kuita chimwe nzira inofanira kuva repetitions dzinenge gumi.

Exercises pamusoro akasvetuka, rimwe nerimwe yaifanira yakakwirira sezvinobvira uye rinooneka kanenge 10 nguva.

1. Kubva squat.

Hwatata nemaoko vakabata shure musoro wake, ari pachiitwa ichi - zviri yepakutanga chinzvimbo. Unofanira kusvetuka mudenga, achidzokera pokutangira chinzvimbo.

2. Kubva lunge.

Akasvetuka zviri wakaitwa lunge nzvimbo apo mumwe gumbo riri pachena mberi zvizere Tingawedzera uye vamwe vakaisa vakawanda kare, uye inotsikwa netsoka, muviri uye musoro rakatarisa mberi. Jumping kushandura nzvimbo tsoka uye nyika iri lunge pakatarisana gumbo.

3. Zigzag.

Akaita zvose imwe uye makumbo maviri. Ivo akanyudzwa mukati diagonal kurovha pasikweya munzvimbo dzokuzororera dzaiva pa 60-sendimita kure nomumwe ane chimbichimbi kuchinja nhungamiro kusvetuka.

4. With rakatumbuka tsoka.

Made kubva hafu danho zvinzvimbo zvose chinjikira uye tote ndege. Zvinokurudzirwa kuperekedza rakatumbuka akasvetuka uye Anoita ake maoko akarembera mudenga. Edza kusvetuka kumusoro, akafukidza vaifanira kure pakureba.

5. Vertical pamusoro makumbo maviri.

Isa dzenyu patsoka papfudzi-upamhi oga, edza kusvetukira yakakwirira sezvinobvira kumusoro, achibatsira pachake mumaoko shamhu nenzira inofamba muviri.

6. Rimwe gumbo.

Kubva nezvenzvimbo hafu-danho kuita nokuuruka rimwe gumbo, vakafugama panguva kutiza gumbo wechipiri ibvi kumusoro, uye edza kugara kwenguva refu sezvinobvira mudenga.

Panoperera nyaya, mibvunzo pamusoro sei kudzidza kumhanya makasimba, ndinoda kutarisa zvinotevera:

Kurovedza pavhiki unofanira kanenge kaviri, asi unofanira kupa muviri 24 wako maawa zororo pakati vanga vaneta. Musakanganwa kana hanya mutandavadze mberi uye pashure muviri, nekuti zvakakosha. Munotatamura anokwanisa zvishoma kuderedza tsandanyama marwadzo, uyewo mhanyisa kukura kwetsandanyama.

Zvechokwadi, munhu wose, nokuti simba yedzinza, unogona kusvika zvimwe zvikumbaridzo munhangemutange. Asi pashure nokudzidziswa, zvainanga kugadzirisa nyaya sei kudzidza kumhanya zvakasimba, unogona kusvika nyore zvinogamuchirika zvabuda uye kunzwa zvinozoita basa.