Kawm cov txheej txheem ntawm kev khiav 100 metres thiab yuav txhim kho koj li txiaj ntsig li cas hauv 2 lub hlis xwb. Kev khiav ib puas metres yog kev qhuab qhia kev ncaws pob. Txhawm rau kov yeej qhov kev ncua deb hauv lub sijhawm luv tshaj plaws, nws yog qhov yuav tsum tau muaj kev sib koom siab ntawm kev txav chaw, saib cov txheej txheem khiav, thiab tseem ua cov kev qhia tshwj xeeb. Hauv kab lus hnub no, peb yuav tham txog yuav qhia koj li cas txog kev khiav 100m.
Cov hauv paus ntsiab lus ntawm kev khiav 100 meters
Sprinters yuav tsum tau ua tib zoo saib xyuas lub cev nrog rau yam tseem ceeb hauv lub cev. Txhawm rau ua tiav cov txiaj ntsig zoo hauv kev khiav luv luv, koj yuav tsum tau qhia ntau yam, siv sijhawm ntau thiab lub zog. Tsis tas li, tus kis las yuav tsum tau ua haujlwm tas li txhawm rau txhim kho kev sib koom tes ntawm kev txav mus los, vim qhov txiaj ntsig ntawm kev sib tw feem ntau yog nyob ntawm lawv.
Txij li tus kis las txav mus raws qhov deb nrog qhov nrawm tshaj plaws, nws yuav tsum muaj peev xwm tswj tau txhua qhov kev txav ntawm nws lub cev. Txawm tias qhov yuam kev tseem ceeb tshaj plaws hauv cov txheej txheem tuaj yeem ua rau poob nrawm lossis raug mob. Nws yog rau qhov laj thawj no uas koj yuav tsum mob siab rau lub sijhawm txaus los ua kom ncaj ncees cov txuj ci sib txawv.
Nws yuav tsum raug sau tseg tias kev khiav ib puas metres tau suav nrog hauv txoj haujlwm ntawm cov qauv uas yuav tsum tau ua hauv cov tsev kawm ntawv. Yuav kom tswj tau qhov tshwm sim, tau tsim cov qauv tshwj xeeb. Piv txwv li, lub npe "Master of Sports" tau muab rau cov txiv neej uas tswj kom kov yeej 100 metres hauv 10.4 vib nas this. Rau cov poj niam, tus qauv tsawg dua me ntsis thiab yog 11.6 vib nas this.
Cov txheej txheem khiav rau 100 meters
Kev khiav luv-nrug, thiab ntxiv rau 100-meter nrug, nws tseem yog qhov deb ntawm 60 metres, xav tias muaj plaub theem-pib, nrawm dua, txav mus raws qhov deb thiab ua tiav. Ua ntej pib kev sib tw, tus khiav yuav tsum nyob hauv txoj haujlwm pib qis. Nco ntsoov tias muaj plaub hom pib qis:
- Li qub - qhov kev ncua deb ntawm cov thaiv mus rau kab pib yog ib lossis ob txhais taw. Rau cov pib pib, peb pom zoo kom nce qhov kev ncua deb ntawm ib txhais taw.
- Nqaim - Qhov nrug nruab nrab ntawm cov thaiv yog 0.5 taw tsawg dua piv rau qhov kev ncua deb ntawm kab pib mus rau thawj qhov thaiv.
- Ncab - qhov kev ncua deb ntawm cov thaiv yog los ntawm 1.5 mus rau 2 ko taw, thiab nruab nrab ntawm thawj kab thiab kab pib yog sib npaug ntawm ob mus rau peb ko taw.
- Kaw - qhov nrug nruab nrab ntawm cov thaiv yog sib npaug rau ib txhais taw, thiab los ntawm kab pib mus rau thawj ntu yog 1.5 taw.
Thaum xaiv txoj haujlwm pib, tus neeg ncaws pob yuav tsum tau coj los ntawm lub zog ntawm nws cov leeg thiab qhov nrawm ntawm cov tshuaj tiv thaiv.
Thaum tus kws txiav txim plaub ntug hais kom "Pib", tus sib tw yuav tsum ua nws qhov chaw ntawm lub treadmill uas tau muab rau nws thiab so nws txhais taw ntawm cov thaiv, txo lub hauv caug sib koom ntawm nraub qaum ceg rau hauv av. Hauv qhov no, tus ntiv tes xoo thiab tus ntiv tes xoo yuav tsum tau muab tso rau ntawm kab pib.
Tom qab qhov kev hais kom ua "Ua tib zoo saib", tus kis las ncaws pob hloov chaw nruab nrab ntawm lub cev mus rau txhais tes thiab taw, tsa lub plab hlaub rau qhov no. Lub sijhawm no, tus sprinter yog lub caij nplooj ntoo hlav, uas tau npaj kom ncaj tawm txhua lub sijhawm. Ntawm lub suab ntawm kev txhaj tshuaj lossis hais kom ua "Lub Peb Hlis", koj yuav tsum thawb tawm nrog koj txhais tes thiab txhais taw los ntawm hauv av thiab thaiv, feem. Cov ceg pem hauv ntej yuav tsum ncaj thaum lwm tus ua qhov kev ua viav vias. Tsis tas li, nco ntsoov tias koj txhais tes tau ua tiav thaum pib ntawm kev txav mus kom tau txais qhov nrawm tshaj plaws.
Kev pib nrawm yog ua tiav thaum thawj 15-30 meters ntawm qhov deb. Yuav kom nce nrawm, lub cev yuav tsum tau qaij me ntsis rau pem hauv ntej thiab txhais caj npab yuav tsum ua haujlwm hnyav. Tus so ntawm qhov deb yog them nrog lub cev ncaj. Tes tau muab tso ze ntawm lub cev thiab ua haujlwm nrog kev ua haujlwm siab tshaj plaws. Nws yog ib qho tseem ceeb kom tuaj yeem tswj hwm kev ua haujlwm ntawm cov leeg nqaij ntawm lub cev, txij li thaum ua haujlwm, tsuas yog cov leeg tsim nyog tau nruj, thiab tus so yog nyob hauv lub xeev so.
Thaum ib tus neeg ncaws pob tuaj yeem tswj hwm qhov nrawm nce mus txog thaum ua tiav, tom qab ntawd peb tuaj yeem tham txog yam tsis nkim sijhawm. Yog tias koj xav paub yuav qhia li cas txog 100 metres, tom qab ntawd npaj rau qhov ua haujlwm hnyav. Txhawm rau tswj hwm qhov nrawm tshaj plaws, nws yog qhov tsim nyog kom nce qib ntawm cov kauj ruam thiab kev ua haujlwm ntawm tes txav. Cov kab tiav yog txiav txim siab hla tom qab kov kab nrog lub hauv siab lossis lub xub pwg sib koom.
Yuav ua li cas qhia kev khiav 100 metres?
Koj yuav tsum ua haujlwm ntawm koj cov txheej txheem khiav tas li, tab sis tib lub sijhawm nws yog ib qho tseem ceeb kom nco ntsoov txog kev qhia lub zog. Feem ntau, cov sprinters siv cov tsheb khiav hauv lawv chav kawm. Nov yog daim ntawv qhia zoo rau kev pib thiab tom qab ntawd khiav. Peb pom zoo kom siv lub tsheb thauj mus los ntawm 30 meters lossis ntau dua. Txhua qhov kev tawm dag zog xav tau plaub txog kaum qhov kev sib tw ntawm qhov kev ncua deb ntawd.
Nco ntsoov tias 10x10 lub tsheb thauj mus los ua haujlwm yog tshwj xeeb tshaj yog cov tub rog. Qhov txiaj ntsig tseem ceeb ntawm no yog tus ntaus kis las, uas tau pib tsim kho zoo thiab sib koom ntawm kev txav mus los, vim tias ib tus neeg tsis tuaj yeem plam kev nrawm thaum tig mus. Txhawm kom tig nrawm nrawm, cov kauj ruam kawg yuav tsum tau ua kom tsis sib haum, tom qab uas tus neeg ncaws pob tig rov los ntawm txhais ceg txhawb nqa.
Kuj tseem nrov yog 3x10 cov phiaj xwm, uas tau siv los ntawm kev ncaws pob thiab ncaws pob. Nrog lub dav hlau khiav, tus neeg khiav dej num tuaj yeem txhim kho kev sib koom tes thiab kev ua pa. Cia peb saib ob peb txoj cai yooj yim los pab koj txiav txim siab yuav ua li cas qhia koj li kev khiav 100m:
- Tsis tu ncua - tsuas yog kev qhia tsis tu ncua tuaj yeem ua rau muaj txiaj ntsig zoo, thiab rau qhov no koj yuav tsum ua yam tsawg kawg ob zaug hauv ib lub lis piam.
- Cov khoom siv kis las yooj yim - yog tias koj siv cov khaub ncaws tsis xis nyob, tom qab ntawd nws nyuaj rau suav qhov ua tau zoo.
- Cov kauj ruam dav - kom khiav nrawm, koj yuav tsum tau ua cov kauj ruam dav, txav koj txhais ceg kom sai li sai tau thiab nquag pab koj tus kheej nrog koj txhais tes.
Koj kuj yuav tsum tau mob siab rau lub sijhawm los txhim kho lub zog ntsuas. Pom zoo, yog tias cov leeg ntawm ob txhais ceg tau tsim kho tsis zoo, tom qab ntawd koj yuav tsis muaj peev xwm kov yeej tau ib puas meters. Tam sim no peb yuav qhia koj txog ntau qhov kev tawm dag zog uas yuav tsum tau ua ntawm nrawm nrawm yam tsis muaj kev ncua:
- Tes nrog dumbbells yuav tsum tau tsa rau lub xub pwg pob qij txha. Pib zaum zaum maj mam thiab sib sib zog nqus, tom qab ntawd dhia, thawb koj ob txhais ceg nrog tag nrho koj lub zog. Txhawm rau nce qhov hnyav ntawm cov leeg ntawm ob txhais ceg, caj npab nrog dumbbells tuaj yeem sawv thaum lub sijhawm dhia.
- Ib qho kev tawm dag zog zoo yog dhia taw nrog tus ncej puab tsaig siab thiab sib tshooj ntawm ob txhais ceg qis. Hauv thawj kis, lub hauv caug pob qij txha yuav tsum tau nce mus rau qib hauv siab, thiab qhov thib ob, pob tw yuav tsum tau kov nrog pob taws.
- Them sai sai rau kev cob qhia koj txhais tes taw. Tsuas yog lub xub pwg sib koom tes yuav tsum koom nrog hauv kev ua haujlwm thaum khiav. Nco ntsoov tias qhov txuj ci no tuaj yeem kawm tau hauv tsev, sawv ntawm lub iav thiab ua raws li kev txav tes.
Txhua qhov kev qhia yuav tsum tau pib nrog kev ua kom sov, uas suav nrog lub teeb ua haujlwm khiav thiab ua haujlwm kom ncab cov leeg. Txhawm rau ntxiv dag zog rau cov leeg pob txha, peb pom zoo kom dhia hlua thiab ntaus nrig. Nws yog qhov pom tseeb heev uas tus sprinter tsis tuaj yeem ua yam tsis muaj kev tawm dag zog, uas tsim cov leeg ntawm lub cev qis. Txawm li cas los xij, koj yuav tsum tsis txhob hnov qab txog cov leeg nqaij ntawm ib sab ntawm lub cev.
Yog tias koj saib cov sprinters nto moo, koj yuav pom tau yooj yim tias lawv lub cev tau sib haum xeeb. Tau kawg, lawv tsis muaj cov leeg nqaij uas cov cev nqaij daim tawv ua, tab sis lawv tsis xav tau. Kev dhia dhia kuj yog ib txoj hauv kev zoo rau kev npaj rau kev dhia. Niaj hnub no, ntau txoj hauv kev ntawm kev cob qhia kev sib tw tau tsim thiab peb tsis tuaj yeem mob siab rau txhua tus ntawm lawv hauv kab lus ntawm kab lus no. Tam sim no peb tsuas yog cov lus pom dav dav uas yuav pab cov neeg ncaws pob novice kos npe rau txoj haujlwm kev qhia.
Yuav ua li cas qhia kom paub khiav 100 metres hauv ob lub hlis?
Muaj ib qho txheej txheem uas muaj txiaj ntsig zoo, ua tsaug uas koj tuaj yeem kawm paub yuav ua li cas khiav tau ib puas metres zoo. Yog tias koj xav paub yuav ua li cas qhia kev khiav 100m hauv ob lub hlis, tam sim no peb yuav qhia koj txog nws. Yam yuavtsum tau kawm uantej yog kev cob qhia tsis tu ncua. Xyaum cov haujlwm hauv qab no kom zoo zoo li sai tau.
Qhov kev ncua deb ntawm kab pib mus txog 15 meters
Txo koj lub taub hau thiab so koj txhais tes rau hauv av, maj mam ua lub cev rau pem hauv ntej. Thaum pib, nws yog qhov yuav tsum tau thawb tawm nrog lub zog ua haujlwm, coj lub cev tsis txhob sawv, tab sis ncaj nraim ua ntej. Txhawm rau paub cov txheej txheem pib, koj tuaj yeem ua cov squats classic. Ua qhov kev tawm dag zog no kom txwv thiab rov ua dua tom qab ob feeb so. Koj yuav tsum ua plaub txog tsib ntawm cov teeb no.
Qhov deb ntawm 15 txog 40 meters
Ntawm ntu no, koj lub cev yuav tsum ncaj, thiab koj lub qhov muag yuav tsum tau ncaj ncaj ua ntej. Tseem nco ntsoov tias koj yuav tsum ua pa los ntawm koj lub qhov ntswg. Lub zog tawg ntawm cov leeg nqaij yog qhov tseem ceeb ntawm no, uas yuav pab txhim kho kev dhia plyometric. Nco qab tias qhov nrawm nrawm yuav tsum nkag siab raws li lub peev xwm ntawm cov leeg ua kom siv dag zog ntau tshaj nyob rau lub sijhawm luv.
Txhawm rau ua plyometric dhia, koj xav tau lub rooj zaum qis lossis lub platform. Muab koj cov ntiv taw tso rau ntawm ntug thiab dhia qis. Tom qab ntawd, nws yog qhov tsim nyog yuav tsum rov qab mus rau txoj haujlwm pib nrog kev pab ntawm ib qho dhia ntxiv. Nws yog qhov tsim nyog los ua haujlwm kom sai li sai tau, ua peb pawg 10-12 rov ua dua txhua qhov.
Qhov deb ntawm 40 txog 100 meters
Nov yog txoj kab tiav ntawm qhov kev ncua deb thiab koj yuav tsum tsim kho kom nrawm tshaj plaws ntawm nws. Txawm li cas los xij, nws yog qhov yuav tsum tau txav mus los yooj yim thiab tsis muaj zog overvoltage. Koj yuav tsum pib nres tsuas yog tom qab koj tau hla txoj kab tiav.
Txhawm rau qhia kev txawj ntawm qhov nrawm tshaj plaws, nws tsim nyog siv kev tawm dag zog - khiav nrog lub nra. Muab txhua qhov hnyav rau txoj siv nrog hlua lossis saw. Qhov no tuaj yeem yog, piv txwv li, pancake los ntawm barbell. Nco ntsoov tias qhov hnyav ntawm lub nra yuav tsum raug xaiv kom tsis tas yuav ua kom luv cov kauj ruam.
Kuv yuav ua li cas kom kuv khiav ceev?
Qhov nrawm ntawm kev nrug deb feem ntau nyob ntawm lub sijhawm ntawm kev sib cuag ntawm ko taw nrog hauv av. Lub sijhawm no luv dua, koj yuav txav mus sai dua. Txhawm rau qhia txuj ci, koj tuaj yeem siv kev tawm dag zog xws li khiav ntawm ntiv taw. Ib qho ntxiv, khiav ntawm qhov chaw uas nce toj yog ib ce muaj txiaj ntsig zoo. Lawv yuav pab koj ntxiv dag zog rau koj cov leeg nqaij thiab siv los ua haujlwm kom raug, uas yog, los ntawm kev tsaws koj txhais taw ntawm koj cov ntiv taw.
Sim tsis txhob ua lub caij nplooj ntoo hlav, vim tias lawv ua rau koj nkim sijhawm nkim sijhawm. Raws li peb tau hais los saum no, nws yog ib qho tseem ceeb los saib xyuas koj txhais tes txav. Lawv yuav tsum ua haujlwm zoo ib yam li cov ceg. Tsis tas li, kev ua pa twb tau hais luv luv, cov txheej txheem uas yuav tsum tau saib xyuas. Koj yuav tsum ua pa kom lub cev tsis muaj oxygen txaus. Raws li qhov tshwm sim, nws yuav yooj yim dua los npog qhov nrug.
Yog xav paub ntau ntxiv txog kev qhia li cas tsis muaj 100 metres, saib cov vis dis aus no:
