Gudun mita 100: na kullum ga maza da mata

Gasar gudu janyo hankalin yan kallo a zamanin tsohuwar Girka. Wannan inda wasannin Olympics, da shirin da cewa hada da guje gasar a mataki. Daya mataki ya daidaita 192,27 mita.

Modern guje guje azurta nesa na 100 m. Gudu ne m ba kawai daga masu sana'a da 'yan wasa. Gudun mita 100 (jaddadawa dogara da shekaru, jinsi, zama mai gudu) - ɓangare na m shirin na jiki horo na makaranta, dalibai, soja ma'aikata da kuma duk wanda ya damu game da nasu kiwon lafiya.

Halaye na motsa jiki

Running a ɗari mita tana nufin Gudu (short nisa). 'Yan wasan hanzari matsawa a kan na'urar motsa jiki, redox halayen a cikin jikin kowane daga cikinsu ci gaba ba tare da oxygen (anaerobic yanayi). Suya a farkon na tseren gudun da aka da ɗan rage a gama.

A lokacin da gudu da jini ba lokacin da za a yi a babban da'irar jini wurare dabam dabam, kai da kafar tsokoki. Oxygen ba ya fada a cikin tsoka nama, don haka jiki aiki a kan tsohon hannun jari. Lantarkin da hidima creatine-ATP.

Gudu Gudun stimulates zuciya, tasowa gudu da kuma gudun jimiri, na taimaka ƙona kitsen da wuce haddi.

kayan aiki

Motsa jiki ya hada da matakai huɗu: farawa, hanzari, motsi nesa da kuma karewa. Short nesa daga wani low fara shawo kan, wanda aka subdivided cikin wani al'ada, ya miƙa, haduwa da kuma kunkuntar. Al'ada farko - wannan shi ne tazara tsakanin farawa line kuma tubalan na daya zuwa biyu ƙafafunsa. Ga sabon shiga cikin nesa ne ya karu da tsawon da ƙananan kafa.

Idan nesa daga wurin farawa line to na farko block ne daidai da biyu ko uku da ƙafafu, amma daga farko kushin zuwa na biyu - da rabi zuwa ƙafãfu biyu, shi ne dace don magana game da wani Extended farko. Fuskanci fara daidaita daya da rabi ƙafãfunsu daga farawa line kuma daya zuwa biyu tasha block. Kunci farko: nesa daga farko zuwa na biyu gammaye a kan polstopy karami tazara tsakanin farko shafi da farawa line. Selection ne m da farko na da ikon kafa tsokoki na wani dan wasa da kuma dan wasa ta ikon amsa ga alama.

ba da umurnin "Ready!" kafin gasar. Athlete faruwa a kan wani na'urar motsa jiki, ya ginu ne ƙafafunsa a cikin hannun jari, hannunka (babba dan yatsa da) - a cikin ƙasa to farkon line, bayan da a tsaye kafa kiwata a gwiwa. Baya mike, idanu directed gaba. Makamai a mike a ga magincirõri, yatsun taba zangarniya na na'urar motsa jiki.

Bayan ji umurnin "Hankali!", The dan wasa kiwata kafafuwa da kuma motsa cibiyar nauyi a kan hannuwansa da ƙafafunsa. A wannan wuri, da ta zo ta biyu ne kamar matsa spring. Ya jira don na gaba umurnin Starter.

A cikin umurnin "GO!" (Ko da sauti na harbi) ta zo ta biyu a lokaci guda Firaministan makamai daga ƙasa, kuma daga raya kafar kushin. Yana straightens da gaban kafa bayan kafa na flapping motsi, wanda ya huta a kan mayar da kushin. Hands matsawa oppositely, ko da yake wasu masu koyar rika fara gudanar da wannan yunkuri. Wannan taimaka wajen rayayye motsa a farkon tseren.

An fara hanzari yana daga 15 zuwa 30 mita. Yana nasara da nesa dan wasa, dan kadan karkatar da jiki. Arm ƙungiyoyi ne mai kuzari da kuma gaggarumar. Bisa ga dan wasa gudanar da nesa daga gangar jikin gãfarta. Rabuwa daga ƙasa aka yi tare da lankwasa kafa, a lokacin da jirgin lokaci an rage kwatangwalo. Hands aiki energetically tam ga jiki. The jiki ne annashuwa, da siga mai tsoka, da sakamako daga wanda dole ne a yanzu.

Fasaha dan wasa da yake a cikin gaskiya, don ci gaba da gudanar da gama line, amma ko da gogaggen gudu karshe mita shawo kan hankali. Don kula da gudun ƙaruwa da yawan matakai, da tsanani da ƙungiyoyi daga cikin makamai. A nesa yana dauke kammala a lokacin da gasa ta shãfi gama line tare da wani sashi na jiki. Mafi sau da yawa shi ne kirji ko kafada.

Saboda gasa ana gudanar a cikin "Gudun mita 100" sashe. Jagora na Sports na 10.4 seconds ga maza da kuma 11.6 ga mata.

"Ɗari mita" ga makaranta

Gudun ne manufa domin jitu ci gaban da yaro. Lokacin yin cyclic motsi horar da zuciya da jijiyoyin jini tsarin, jini yana stabilized. Nazarin da American masana kimiyya ya tabbatar da cewa dalibai mafi alhẽri ga Gudu.

Yawanci, da motsa jiki da aka yi tare da babban farko. Almajiri ya zama wurin farawa matsayi. A cikin umurnin "Hankali!" The dalibi motsi tsaya a nan, kuma ya nuna a shirye su gudu. Fara motsi a kan wani na'urar motsa jiki na iya zama kawai da umurnin "Tafi!" The farko gama da wanda kafin wasu zã ta shãfe kirkiranran jirgin sama na gama line.

Matasa dalibai da matasa shawo kan nisa na 30, 60 m, kuma a makarantar sakandare, a m misali gwajin na gudu da kuma gudun jimiri gudu ne mita 100. Standards ga ƴan: boys - 13.8, 14.2, 15,0. 'yan mata - 16.2, 17,0, 18,0.

100 Mita a jami'o'i

Nuna lokacin nagartacce a mafi girma ilimi ne ba zai yiwu, saboda jami'o'i bambanta a su specializations. Idan ba mu magana game da ilimin motsa jiki jami'a ko makarantar aikin soja, da misali daga "mita 100" (yanã gudãna a high school) zai zama kamar guda kamar yadda na Grade 11 dalibai. A Faculty of ilimin motsa jiki a yarda da sakamakon 12.8 seconds da kuma 14.5 boys - for girls. A soja makarantu je mutane gudu a nesa na 13.6 ko 14.2 seconds. Ga 'yan mata lokaci ya karu zuwa 16 da kuma 16.6 seconds.

Kamar yadda ilimi da bukatun ga dalibai zama mafi hadaddun, yanã gudãna mita 100 (jagororin ga dalibai) a cikin wadanda ba manyan makarantu da shawarar a 12,8-13,4 seconds boys da kuma ga 15,3-16,0 - da adalci jima'i. A Figures ne da ɗan daban-daban musamman cibiyoyin.

Standards for servicemen

Yana da wuya a kwatanta yaki ba tare da mai kyau jiki siffar. Rauni, matalauta umurnin Martial Arts da karža makamai, jinkirin Gudun jami'i ko soja ba zai iya yin soja wajibi. Saboda haka, motsa jiki da jini na ma'aikata - batun musamman damuwa ga sojojin shugabanci. A shirin na dubawa na motsa jiki da jini na jami'an hada da guje mita 100. Dokokin ga soja, dangane da shekaru, suna 13,0-13,8 seconds kamar yadda "m", 13,4-14,6 - "mai kyau", kuma 14,2-15,2 - "m".

Babban lokaci na aiki

Bayan makaranta, qware sakandare ko mafi girma ilimi, tun da bauta a cikin sojojin, saurayin samun wani aiki. A wannan lokaci, wasu mutane ci gaba da aiwatar da kiwon lafiya-inganta jiki aiki ko wasanni, da kuma don wani ya jiki aiki a baya, kuma har yanzu a guje mita 100, da kuma aza rabo zama ba fãce a cikin ƙwaƙwalwar ajiyar.

Kwararru a jiki da al'adu da kuma likitoci yi imani da cewa shi ne mafi alhẽri ci gaba don magance, kamar yadda darussan ne da amfani ga zuciya, miciwa, karfafa jimiri, ba ƙarfi ga samun matsaloli da kuma warware matsaloli.

A muhimmiyar rawa a rike da siffar taka a guje a ɗari mita. Daily jogging ko da taimakawa ga rasa nauyi, amma kafin horo kana bukatar tuntubar likita.

Ya Kamata Na tsunduma a wasanni jiki aiki don mayar da hankali a kan matsayin? Shakka amsar yana da wahala, domin kowane mutum - individuality. Wani matsayin ze ma sauki, da kuma wani tsiwirwirin gidaje saboda gaskiyar cewa ta sakamakon ba ta zo daidai da misali. Saboda haka, a guje mita 100, wanda shi ne quite high nagartacce, ya kamata a za'ayi da guda mulki: idan gobe ta sakamakon zai zama mafi alhẽri daga yau. Ya kamata a shiryar da a kan kanka, kuma ka kiwon lafiya, maimakon a kaddarance Manuniya.

Duk da haka, ya kamata ka san matsayin, akalla domin kai-da ilimi. A bu mai kyau zuwa ga gano abin da nasarori an sanya wasanni Categories da lakabobi. Saboda haka, nagartacce 100 Mita (maza):

• 3 bit: 12,94;
• 2 sallama: 12,04;
• 1 bit: 11,44.

A rabo ya 100 Mita ga mata kuma dogara a kan fasaha:

• 3 bit: 15,04;
• 2 sallama: 14,04;
• 1 bit: 13.24.

duniya records

A farko tarihi a duniya domin "daya da ɗari mita" shigar a 1912 ta Don Lippinkot, nasara da nesa a 10.6 seconds. Daga baya zama zakarun Kelvin Smiz (9.93), Carl Lewis (9.92), Leroy Barrell (9,9) Usain Bolt (9,69).

Duniya rikodin-mariƙin daga 1988 mata ya zama Florence Delores Griffith, a guje mita 100 a 10,49 seconds. Kafin wannan shi ne mafi kyau Evelyn Ashford, amma da sakamakon sun ƙananan ta 0,27 seconds.

Contraindications for jogging

Gudun inganta harkokin kiwon lafiya, amma wadannan azuzuwan ba ga kowa da kowa. Saboda haka, gudu ko na tsawon nesa ana counter ga duk wadanda suka sha wahala daga zuciya da jijiyoyin jini cututtuka (na kullum gazawar, lahani), hauhawar jini. Har ila yau a cikin na'urar motsa jiki ba barin mutane tare da laka raunin da kullum cututtuka a cikin m mataki.

Healthy jama'a a lokacin da gudu bukatar ka saka idanu da jihar na kiwon lafiya da kuma daidaita load. Yana da kyau idan azuzuwan za a gudanar a karkashin shiryarwar wani gogaggen malami.