Walking - yadda za a yi tafiya tafiya?

Ka ƙarfafa jikinka, ka zama mai kwarewa kuma ka sanya adadi mai kyau don tafiya. Duk wanda zai iya shiga wannan wasanni. Don haka kana buƙatar sanin dokoki da fasaha. Za mu yi ƙoƙari mu gano yadda za muyi tafiya daidai, kuma wane irin wasan motsa jiki don farawa ya zama.

Nau'in wasanni - tafiya

Mutane da yawa waɗanda suke jagorancin salon lafiya suna san abin da wasan motsa jiki yake. Wannan shi ne daya daga cikin wasanni na Olympics , wanda abin da yake ciki shi ne kasancewar goyon baya akai-akai. Daga sabawa tafiya zuwa duk wannan fasaha tana nuna bambancin sauƙi, tsawon tsayi, da kuma kafa kafafu. Mai tafiya tafiya zai iya kiran lafiyar lafiya, tun da yake yana rinjayar aikin dukan gabobin da tsarin. Kasancewa cikin irin wannan wasa, zaka iya rasa nauyi kuma ka ƙarfafa tsokoki .

Mene ne bambanci tsakanin gudu da tafiya?

Wasanni masu tafiya daga gujewa sune daban-daban dokoki, fasaha da kuma hanzarin motsi. Babban abin da ake buƙata don tafiya mai motsa jiki shi ne kusantar da hankali kuma ya durƙusa a kan diddige. Wata kafa yana cikin haɗuwa da farfajiyar, kuma tsinkayar jiki yana cikin matsayi na tsaye. 'Yan wasa masu kwarewa sun bambanta irin wadannan bambance-bambance tsakanin gudana da wannan wasanni:

1. A yayin da yake gudana, mai shiga tsakani tsakanin da ya taɓa ƙasa yana hawaye biyu kafafu a lokaci daya, kuma a lokacin tafiya tafiya ya sa kafa daya.
2. A yayin da yake gudana, an yarda da faramin farawa, kuma a lokacin tafiyar tafiya - wanda ba cikakke bane.
3. Dokokin wacce ke motsa jiki yana ba ka izini ka ci gaba da kafa ka a matsayi madaidaici lokacin da kake tafiya akan shi, kuma idan aka danne shi an lankwasa shi.
4. Gudun tafiya sau da yawa fiye da tafiya, amma wasan karshe yafi rhythmic.
5. Lokacin yin tafiya a kan ƙafa, nau'i na shida yana faruwa, wanda zai haifar da mummunan lalacewa. Walking ne mafi aminci.

Dokokin wasanni tafiya

A gaskiya ma, wasan motsa jiki yana tafiya ne da matakan matakai, an yi su a irin hanyar da dan wasan ya yi da kullun tare da ƙasa. Yana da muhimmanci a bi ka'idoji masu zuwa:

1. Dole ne a juya gaba gaba daya daga hanyar farko tare da ƙasa kafin a tsaye.
2. Hanya ta tafiya tana hukunci da alƙalai a nesa. Ciki har da babban alkalin su dole su kasance daga mutane shida zuwa tara.
3. Al'umomi suna da 'yancin yin gargadi ga' yan wasa ta amfani da ruwan tabarau mai laushi. A gefe ɗaya akwai layi mai launi, kuma a daya - sassa biyu da aka haɗa a wani kusurwa na digiri 150.
4. Mai hukunci ba ya gargadi fiye da sau daya game da rashin cin zarafin mai tafiya.
5. Bayan da aka keta mulkin kuma mai tafiya yana karbar gargadi, dole ne alkalin wasan ya aika da jan katin zuwa babban alkalin. Za a iya gurfanar da 'yan wasa idan idan an fito da su daga manyan alƙalan uku da katunan katunan zuwa babban alkalin.
6. Tsohon alkalin wasan yana da damar ya ba da wani dan wasan a wasan karshe, ko kuma tazarar mita dari na tseren.
7. Ga mata, nesa ya zama nisan kilomita 3.5 a fagen, 10 kilomita a filin wasa da kilomita 20 tare da babbar hanya. Ga maza - 3,5 km a filin wasa, 10, 20 km a filin wasa da kuma 20, 50 km a kan hanya.
8. Da kowane sabon mataki na ƙafa, ƙafar kafa ya kamata ya hadu da ƙasa har sai kafa kafa na baya bayan baya bai fito daga kasa ba.
9. Ƙafafun kafa ya kamata ba tanƙwara a gwiwa.

Hanyar dacewa ta wasan motsa jiki

Akwai wasanni don wannan nau'i na wasan kwaikwayo kamar yadda yake tafiya. Jigon shine ya dace da lissafin nauyin da ake bukata akan jiki. Yawan gudun gudunmawa ya kamata ya kasance daga shida zuwa goma kilomita a kowace awa. Dabarar wasanni na tafiya yana da dokoki irin wannan:

1. Ya kamata a lankwasa hannayen ku a fili a wani kusurwa na ba fiye da digiri tasa'in ba. Suna taimaka wa 'yan wasan su motsawa. Idan hannayensu suna da matsayi daidai, wannan zai taimaka wajen tafiya mai tafiya.
2. Dole ne a riƙa sa ido a baya a wasan. Duk da haka, jiki ya kamata a dasa shi dan kadan a gaba. Babban garantin nasara a tafiya shi ne adana ma'auni na tsakiyar ƙarfin.
3. Yayin tafiya a farko zuwa kasa ya kamata a taɓa ciwon diddige, sa'an nan kuma yatsun. Muhimmanci a tafiya da tafiya. Ya kamata ya zama santsi har ma a kafa.
4. Ba za ku iya tanƙwara ƙafafunku ba.
5. Wajibi ne don motsawa cikin rhythmically kuma kada ku manta game da numfashi. Maganin da kuma exhalation ya kasance mai zurfi har ma da launi.
6. Don gina nauyin muscle na ƙafafu, za ka iya ɗauki akwati na baya da ƙananan kaya a kan baya.

Wasan takalma don wasan motsa jiki

Domin azuzuwan da za su iya ba da amfani ga lafiyar jiki, yana da muhimmanci a zabi masu sneakers masu dacewa don wasan motsa jiki :

1. Dole ne takalma ya zauna a kan kafar da kyau, amma kada ka girbe. Idan sneakers suna tsaye a kan ƙafar su, sa'annan a sakamakon haka, zaku iya ji rauni.
2. Dole ne a ɗaga hawan ƙwalƙiri.
3. Kyau - takalma tare da kwanciyar rassan roba.
4. Ya kamata a yi takalma na wasanni na kayan abu mai numfashi. Fata ko nailan raga ne mai kyau bayani.
5. Ya kamata a canza takalma sau ɗaya a rabi a shekara.

Walking yana da kyau ga jiki

Kafin zabar wannan wasa, mutane da yawa suna sha'awar yadda tafiya ke tafiya. Da taimakonsa zaka iya:

• normalize da matsa lamba;
• ƙananan cholesterol;
• qarfafa qarfin kashi;
• inganta ingantaccen insulin;
• ƙara yawan adadin tsoka;
• kawo jiki a cikin tonus;
• hana cutar cututtukan zuciya;
• rage nauyin jiki.

Athletic tafiya - contraindications

Kodayake amfani da tafiya na wasanni a bayyane yake, wannan wasanni yana da alaƙa-nunawa. Kada kuyi tafiya cikin wasanni:

• a yayin babban horo a horo;
• tare da raunin da ke da hannu da hannun hannu;
• idan har yanzu ya shafi dan wasa mai tafiya na tsoka;
• tare da ƙafafun kafa;
• a lokacin hauhawar jini;
• bayan tiyata a cikin rami na ciki;
• tare da zuciya rashin cin nasara;
• idan cibiyar sadarwa ta kamu da ciwon zazzabi;
• tare da anemia;
• a gaban ciwon tawaye na rashin lafiya;
• a lokacin canjin canji a cikin kashin baya da gidajen abinci.

Athletic tafiya - records

Kullum a cikin horar da 'yan wasan motsa jiki ke motsa jiki sun kafa tarihi guda uku - biyu a duniya da kuma daya daga cikin Olympics.

1. A watan Agusta 2014, Joanne Dini na Faransa A Zurich, ya kafa rikodin duniya tsakanin maza da sakamakon sa'o'i 3 da minti 33 da 33.
2. Shekaru biyu da suka wuce, a London, Sergei Kirdyapkin ya kafa gasar Olympics. Sakamakonsa shine 3 hours 35 minutes 59 seconds.
3. An kafa tarihin duniya ga mata a shekarar 2007 ta hanyar wasan kwaikwayo daga Sweden Monica Svensson. Lokaci ta na tsawon sa'o'i 4 da minti 10 da 59.

Walking - Zakarun Olympics

Masu wasan motsa jiki daga USSR, Australia, China da Poland sun sami nasara a wannan wasan. Mafi kyawun zinare na zinare na Olympics daga Robert Korzhenevsky. Ya zama mai nasara a nesa da kilomita 50 da 20. Shahararren 'yan wasan tseren tafiya:

1. Hartwig Gauder (GDR).
2. Andrey Perlov (USSR).
3. Nathan Dix (Ostiraliya).
4. Robert Korzhenevsky (Poland).

Daga cikin mata akwai wasu zakarun Olympics na gaba:

1. Elena Nikolaeva (Rasha).
2. Olga Kaniskina (Rasha).
3. Elena Lashmanova (Rasha).