Cross-point npaj: tus nqi ce

Motocross haiv neeg yuav tsum tau lub cev zoo lawm. Lub zog thiab ceev - tsis yog txhua txhua tus yeeb yam uas yuav tsum tau mus cuag siab tau. Ib tug ntawm cov tseem ceeb tshaj plaws nyob rau hauv lub Cheebtsam no yog cov kev npaj Cross-point. Nws muaj xws li ib tug txheej ntawm ce. Yuav ua li cas lawv muaj thiab lawv txhais li cas nyob rau hauv lub cev kev kawm ntawv? Nyob rau hauv cov teeb meem, peb yuav tau to taub.

Yuav ua li cas yog cov kev cob qhia?

Cross - tus ntoo khaub lig-lub teb chaws khiav. Qhov no khiav thiab teb kev qhuab qhia, uas aims nyob rau harmonious lub cev txoj kev loj hlob ntawm tus txiv neej. Cross cov chav kawm ntawv yog pab rau lub cev raws li ib tug tag nrho: los tsim nqaij muaj zog, ntxiv dag zog rau lub paj hlwb, ua kom ntshav thiab ua pa ua hauj lwm. Nyob rau hauv tas li ntawd, crosses tsim tib neeg txawj ntse, muaj peev xwm los mus kov yeej obstacles thiab mus faib cov rog. Ntawm cov hoob kawm, tag nrho cov ntawm no yog muab nyob rau hauv qhov chaw. Thiab yuav pib ntoo khaub lig xwb los tsis ua cas txaus ntshai rau lub unprepared lub cev. Ua li no, thiab muaj cov Cross-point kev kawm. Nws lub ntsiab hom phiaj yog:

• Tsheb ciav hlau;
• ceev txoj kev loj hlob, muaj zog thiab agility;
• kev kawm ntawv xav tau kev pab ntawm sab nraud lub cev ce.

warm-up

Cov tshooj lus motocross kev kawm yuav tsum tau pib nrog ib tug sov so-up. Nws yuav nyob ntev li ntawm 5 mus rau 15 feeb. Nws yog tsis tsim nyog yuav tsum tau kub siab lug kom hwj chim kom ua tau yooj yim ce. workout complex muaj xws li sib txawv ntawm cov taug kev (nyob rau toes thiab heels), khiav attachable kauj ruam mus rau hauv txoj cai thiab sab laug thiab ua tsis taus pa ce. Raws li ib tug general sov-up cov nqaij ntshiv ntawm lub cev, koj yuav siv tau cov classic kev sib hloov ntawm lub taub hau thiab ob txhais tes, ntshiv rau pem hauv ntej / rov qab lunges thiab jumps.

kev kawm nyiaj

Cross-point npaj tej zaum yuav muaj tej yam khoom. Lawv yog cov nrog, dumbbells, cov khoom ua si khoom, cov phab ntsa tuav, raug tshem tawm, dhia hlua thiab txawm ib tug bar. Tag nrho cov cwj pwm no yog tsim rau ntau dua load rau cov nqaij ntshiv ntawm lub cev, txoj kev loj hlob ntawm cov xim, agility, thiab nyob rau hauv cov kev cob qhia kev maj. Cov no yuav pull-ups, dhia nrog rau lub npas, cuam thiab hloov nws ntawm cov neeg koom ntawm ib tug hauv chav kawm ntawv nyob rau hauv ib tug tshwj xeeb txoj kev. Lub ntsiab txoj cai ntawm lub ce nrog cov khoom - qhov ntev thiab repetition ntawm le caag.

ce

Ua tau, tus ntoo khaub lig kev cob qhia yuav ce yog lub hom phiaj ntawm txoj kev kawm yuav tau muab faib mus rau hauv peb pawg:

• Ceev. Cov ce muaj xws li ib tug nce mus nce los ntoo khaub lig-sections ntawm 50 thiab 100 meters. Nws yog tsim nyog los sib pauv jogging rau siab kawg ceev. Tsis tas li ntawd, qhov no qeb muaj xws li ib tug relay (tas mus li) mus dhia. Cov feem 100, 200 thiab ntau meters.
• Nyob rau hauv tag nrho endurance. Qhov no muaj xws li txawm khiav ntawm ib tug ceev ntawm 5-7 km / h. Lub caij ntawm ib ce muaj zog yuav ua tau 30-90 feeb. Kuj tsis paub meej mus dhia no kuj muaj nyob rau hauv pawg no. Scheme nws zoo li no: 50m sai sai, thiab ces maj mam mus 50 m (raws li so) 100 m sai sai, thiab ces maj mam mus 100 m. lub sij hawm qhov kev cob qhia yuav tsum tsis txhob ntau tshaj 40 feeb. Lwm ce yog changeable tempo sau. Qhov kev ncua deb yuav tsum yog los ntawm 1 mus rau 3 km. ceev alternation tshwm sim thaum lub sij hawm. Piv txwv li, 3 feeb ceev ceev khiav, 5 feeb - qeeb thiab ntxiv nce.
• Ib tug tshwj xeeb endurance. Muaj yog tsuas yog ob tug ce: changeable thiab re-re-tempo sau. Tus thawj - yog los mus kov yeej luv luv feem nrog ib tug nruab nrab ceev. So sij hawm yog mus kev los yog jogging. Qhov thib ob ce yuav kov yeej lawm Team sib (ntawm 500 m rau 5 km) khiav nrog ib tug me ntsis pauses rau so nyob rau hauv 5-8 feeb (taug).

Lub tsev kawm ntawv

Cross-point kev npaj lub tsev kawm ntawv pib nyob ib ncig ntawm lub 4 chav kawm ntawv thiab, ntawm chav kawm, sib txawv degrees thiab ib co ntawm cov ce los ntawm cov neeg laus (ua hauj lwm) kev kawm. Feem ntau, nws ncua nyob rau hauv daim ntawv ntawm cov kev ua si (lossis, sniper, relay). Qhov no mus kom ze tso cai rau koj mus ib txhij ntxiv cov kev txaus siab ntawm cov menyuam kawm ntawv txog kev khiav ib Cross, tsim cov xim, agility thiab endurance. Raws li ib tug ntxiv kom muaj siab thiab ntawv pov thawj siv nyob rau hauv daim ntawv ntawm cov me nyuam cov qauv.

yuav pab tau yim pab

Cross - running, uas muaj nws cov kev cai thiab cov nta. Obstacles yuav ua rau nws tsis yooj yim thiab nyob rau tib lub sij hawm nthuav. Peb qhia ib tug ob peb tswv yim uas yuav pab tau rau beginners runners.

Heev tseem ceeb pib. Lub luv luv hauv lub deb, ntau dua qhov lub ceev. Raws li ib tug txoj cai, tej motocross haiv neeg pib nrog ib tug thiaj li hu ua siab community launch. Ua li cas nws txhais li cas? Thaum lub sij hawm hais kom ua "Nyob rau koj tias! Ceeb toom! Mus! "Khiav txoj hauj lwm kev hloov. Nws ua ib tug pem hauv ntej ntshiv lub cev. Lub siab dua ceev yog yuav tsum tau, lub zog yuav tsum yog tus nqes hav. Kev ntxhua rau ntawm caj npab, ib tug neeg khiav yuav tau ib tus ceev thiab muaj zog leap rau pem hauv ntej thiab yeej rau nws tus kheej ib tug ob peb lub vib nas this. Thaum luv luv mus cov txheej txheem no yog tshwj xeeb yog tseem ceeb.

Technology plays ib qho tseem ceeb luag hauj lwm ntawm lub running. Nws yuav tsum tau free, centrifugal. Nyob rau hauv cov ntaub ntawv no, lub cev yuav tsum ib nyuag qaij de rau pem hauv ntej, los saib taw ntawm lub caj npab thiab ob txhais ceg. Yog hais tias ib tug neeg khiav tsis siab siab heev, nws tsis tau hloov mus rau ib tug dav, siab ncaws pob stride. Qhov loj tshaj plaws uas tag nrho cov taw yog tej yam ntuj tso, ib qho yooj yim thiab so.

Thaum khiav ntawm tus taw yuav tsum tau muab tso rau thawj rau lub toes, ces dhia rau lub pob taws. Khiav tag nrho saum npoo ntawm lub ko taw brakes khiav ua rau nws ob txhais ceg hnyav thiab sai sai yuav siv sij hawm lub hwj chim. Thaum mus rau mos av, marshland thiab xuab zeb los cawm cov kev ceev luv luv kauj ruam tsim nyog los ua, thiab muab tso rau ib tug ko taw nyob rau hauv tag nrho cov ko taw. Steep nce zoo dua los mus kov yeej cov kauj ruam, thiab cov qhovntsej thiaj tsis mob tsev nyob nkaum thiab kos thawj kauj ruam nyob rau hauv lub pob taws.

Tag nrho ntawm cov kev yuav tsum ua hauj lwm rau motocross kev kawm. Thiab tsis txhob hnov qab txog ib tug xis tracksuit, lub hwj huam tas nrho cov hom thiab pw tsaug zog.