Yog tias koj xav kom ua tau zoo tsim nyog, txo qhov yuav ua rau muaj kev raug mob, ntxiv dag zog rau lub siab, cob qhia cov leeg, tom qab ntawd nws yog qhov tseem ceeb kom paub tias txhua yam yuav tsum sib txig sib luag. Tog twg los nws yog cov lus tsa suab lossis nws yog xim ceev.
Kev sib haum xeeb nyob rau hauv kev khiav nrawm
Thaum koj tab tom ua ib qho kev khiav, nws yog qhov tseem ceeb heev kom paub qhov tseeb uas koj ua rau nws. Piv txwv li, yog tias koj xav tau tsim qhov mob stroke, tom qab ntawd koj khiav ntawm qhov qeeb qeeb nrog lub siab ntawm kwv yees li 70-80% ntawm koj qhov siab tshaj plaws. Thaum khiav zoo li qhov no, koj yuav tsum tswj kom muaj lub suab nruab nrab uas tseem yuav ua rau koj lub siab nyob hauv lub siab teev tseg.
Yog tias koj khiav hauv spurts, tom qab ntawd qhov kev cob qhia yuav plam qhov haujlwm tseem ceeb uas tau muab rau nws. Thiab maj mam khiav yuav dhau los ua fartlek. Ntawd yog, kev hloov pauv tsis txaus ntawm kev khiav qeeb thiab nrawm. Thiab Fartlek cov haujlwm yog txawv ntawm qhov workout uas koj tab tom ua.
Yog tias koj tab tom kawm ib ntu, tom qab ntawd yuav tsum muaj kev sib txuam hauv koj cov ntu thiab thaum lub sijhawm koj rov qab los. Piv txwv li, koj muaj haujlwm ua haujlwm los qhia qhov pib ntawm kev txiav txim siab anaerobic metabolism. Txhawm rau ua qhov no, koj yuav tsum ua kom tiav 3 ntu ntawm 3 km ntawm lub siab ntawm 90% ntawm koj qhov siab tshaj plaws. Ntawd yog, dua, koj yuav tsum tswj hwm qee qhov nruab nrab ntawm qhov no rau lub sijhawm ua haujlwm. Txwv tsis pub, koj yuav tsis tuaj yeem tswj hwm qhov ntau uas koj xav tau.
Thiab thaum rov qab ua kom tiav, kev sib tw ntawm qhov ceev yuav tsuas cuam tshuam rau qhov ua kom rov zoo.
Thiab yog li ntawd hauv txhua yam. Txawm tias qhov zoo tshaj plaws ntawm kev khiav ntawm kev sib tw, "tsis pom zoo sib cais", uas qhia tias thawj ib nrab ntawm qhov kev ncua deb yog them qeeb qeeb tshaj qhov thib ob, tseem yog qhov pib hais txog kev khiav tusyees tshaj ob lub halves ntawm qhov deb. Tsawg me ntsis qeeb hauv thawj ib nrab. Hauv qhov thib ob ib nrab, nrawm dua me ntsis.
Raws li ib txoj cai, muaj kev zam rau qhov no. Qhov tshwj xeeb yog pib thiab ua tiav nrawm thiab fartlek. Txwv tsis pub, cov nyhuv ntawm uniformity ib txwm ua haujlwm hauv kev npaj.
Kev Ntxim Saib Ntxim Ua Hauv qhov kev loj hlob
Uniform txhais tau ib yam nkaus thoob plaws. Hauv qhov no, thaum koj kawm haujlwm. Thiab cov load build-up yuav tsum yog tib yam.
Thaum npaj rau kev mus deb, nws yog qhov tseem ceeb kom khiav lub sijhawm ntev ib zaug ib lub lim tiam. Nws yuav tsum maj mam nce ntxiv, nqa nws mus rau qee qhov tseem ceeb uas xav tau hauv kev npaj rau qhov kev nrug. Thiab qhov nce no yuav tsum yog tib yam thoob plaws hauv kev kawm. Piv txwv li, ib zaug ib lub lim tiam, nce qhov ntev ntawm kev sib tw los ntawm 1-2 km. Nws yuav tsis ncaj ncees lawm yog hais tias tom qab 4-5 lub lis piam koj xav nce lub mais kev deb ntawm kev sib tw ntev los ntawm 5-7 km. Qhov no tuaj yeem yooj yim ua rau dhau haujlwm.
Yog tias koj ua qee yam kev ua haujlwm ntawm lub cev, tom qab ntawd nrog qhov nce ntawm kev qhia, cov qib ntawm cov haiv neeg ntawd yuav loj hlob los ntawm nws tus kheej. Thiab txoj kev loj hlob no kuj yuav coj kom zoo sib xws.
Txog ntawm lub sijhawm, Kuv xav ntxiv tias yuav muaj ib qho ntxiv, uas yuav muaj nyob hauv qhov tseeb tias thaum koj npaj tau nce, qhov nce hauv tempo yuav maj mam qeeb. Yog tias thaum pib koj tuaj yeem nce koj qhov nruab nrab ntu, piv txwv li, ntawm 7.00 txog 6.30 ntawm lub siab ntawm 150 rau 3 hlis. Koj yim khiav ceev, lub sijhawm koj yuav siv ntau dua los txhim kho koj cov nplai ntu ntawm koj lub plawv dhia. Nws yuav zoo li kev hloov qis dua. Tab sis nws tseem yuav tau teeb tsa zoo ib yam. Hauv lub cev physics, qhov no hu ua "sib npaug qeeb qeeb". Ntawd yog, peb tseem tau ntsib nrog txoj ntsiab cai ntawm kev sib luag. Cia rau hauv cov ntaub ntawv no yam tsis zoo deceleration.
