Warm-up yog ib qho tseem ceeb heev ntawm kev sib tw ua tiav. Kev ua haujlwm tsis ncaj los sis tsis muaj qhov ntawd yuav ua rau koj tsis txhob ua kom pom koj qhov siab tshaj plaws hauv kev khiav ntawm ib qho chaw deb lossis deb.
Muaj kev txhim kho dav dav uas yuav tsum tau thov ua ntej ib ntus lossis ntu kev ua haujlwm tas. Tab sis xws li lub kaw lus yuav tsis haum rau cov khiav tshiab ua ntej ib nrab marathon lossis marathon khiav, vim nws tuaj yeem siv ntau lub zog.
Yog li, rau cov neeg uas khiav ib nrab marathons thiab marathons ntawm qhov nruab nrab nrawm nrawm qis dua li 4-4.30 feeb rau ib mais, nws ua rau pom zoo siv cov qauv sov sov zoo. Vim tias qhov nrawm tsis dhau ntawm qhov chaw nyob deb, qhov kev tiv thaiv luv luv kom txaus kom tiv thaiv kev raug mob thiab ua kom sov lub cev rau qib siab.
Nyob rau hauv dav dav, xws li kev sov siab muaj txhua yam peb theem - qeeb khiav, ncab thiab SBU. Txawm li cas los xij, kev ncab qoj ib ce yuav tsum tau ua tsawg dua thiab tsuas yog hauv qhov muaj zog, maj mam dhia hauv thaj tsam ntawm 7-10 feeb, thiab cov kev dhia tshwj xeeb yuav raug rho tawm txhua lub sijhawm, lossis ua rau hauv cov qauv yooj yim. Hloov chaw ntawm SBU, koj yuav tsum tau ua kom tau ob peb lub nrawm.
Koj yuav kawm paub ntau ntxiv txog kev yuav sov ua ntej marathon thiab ib nrab marathon, kev tawm dag zog thiab yuav ua licas thaum lub sijhawm sov no, hauv zaj lus qhia hauv video: “Ua kom sov ua ntej ib nrab marathon thiab marathon.
Zoo siab saib!
Kev ua kom sov yog qhov tsis paub tseeb yog qhov tseem ceeb ntawm kev npaj rau ib nrab marathon. Txawm li cas los xij, nws tseem nyob deb ntawm ib qho. Hauv phau ntawv “Ib nrab ntawm Marathon. Kev npaj thiab kov yeej cov nta ”, uas koj tuaj yeem rub tawm kom dawb los ntawm nias ntawm qhov txuas no: Rub phau ntawv koj yuav pom tag nrho cov ntaub ntawv koj xav tau los ua kom tiav npaj thiab khiav 21.1 km. Koj tuaj yeem nyeem kev txheeb xyuas txog phau ntawv ntawm no: Phau Ntawv Xyuas
Txhawm rau koj txoj kev npaj rau qhov deb ntawm 42.1 lossis 21.1 km rau qhov ua tau zoo, nws yog qhov yuav tsum tau koom rau hauv qhov kev cob qhia ua haujlwm tsim. Hauv kev tsim txiaj rau Xyoo Tshiab hnub so hauv khw ntawm kev cob qhia kev kawm 40% NYIAJ, mus thiab txhim kho koj qhov tshwm sim: http://mg.scfoton.ru/
