Qhov deb ntawm 10 km tam sim no yog tus khub rau ntau marathons, tsis suav qhov tseeb tias muaj ntau qhov sib cais ntawm qhov kev sib tw no. Yog li, nws yog ib qho tseem ceeb kom paub yuav ua li cas tiag kis cov rog kom raug thiaj li yuav qhia qhov siab tshaj plaws ntawm lawv qhov peev xwm hauv 10 km khiav.
Tactics rau khov kho mus 10K khiav
Rau cov pib tshiab thiab cov kev sib tw dhau los, qhov zoo tshaj plaws ntawm 10K khiav kev sib tw yog khiav tusyees.
Txhawm rau kom ua raws li cov kev tawm tsam, koj yuav tsum xub suav xam seb koj xav kom ua dab tsi. Qhov no yuav tsum yog cov kev sim ua ntawm qhov kev ncua deb no. Xws li qhov kev paub ntawm kev ua yeeb yam ntawm qhov deb yog ob zaug kom luv - 5 km, lossis ntsuas ntawm kev tswj qhia.
Piv txwv li, koj xam tau tawm qhov koj xav tau thiab koj muaj peev xwm khiav 10 km hauv 50 feeb. Yog li koj txoj haujlwm yuav khiav txhua km li 5 feeb. Tej zaum yuav muaj qhov tsis sib xws ntawm qhov tsis sib xws. Tab sis tsis tseem ceeb, hauv thaj av ntawm 1-3 feem pua.
Tau khiav 5 km hauv qhov kev sib dhos no, koj tuaj yeem ntsuas koj lub peev xwm thiab ib qho txuas ntxiv mus kom thev dhau mus yam tsis hloov ntawm qhov nrawm, lossis tsuas yog pib ntxiv tsis pub ntau tshaj 1.5-2 feem pua ntawm cov kauj ruam ntawm txhua qhov kev ncua. Ntawm chav kawm, yog tias koj tau khiav mus rau 50 feeb, thiab npaj rau 40, raws li nws tau tig tawm, tom qab ntawd los ntawm nws tus kheej tau khiav thawj mais hauv 5 feeb, koj yuav tsum paub tias qhov no qeeb dhau rau koj thiab ntxiv ua ntej. Tab sis qhov no tsis zoo li tshwm sim. Thiab kev txawv txav yuav me me. Yog li ntawd, nyob hauv cov kev sib tw khiav, nws yog qhov tseem ceeb uas yuav tsum ua kom nruab nrab nrawm.
Nws raug nquahu kom tsis txhob maj txawm tias thawj mais. Feem ntau, ntawm 10 km kev sib tw, ntau tus neeg pib sai dua li lawv cov lus hais hauv nruab nrab. Qhov twg thaum kawg cuam tshuam rau qhov kawg ntawm qhov nrug. Nws yuav tsum nco ntsoov tias tsis muaj backlog thaum pib, txawm tias nws tau txais vim tias pib adrenaline, tsis them nyiaj rau qhov kev poob qis hauv qhov nrawm ntawm qhov kawg ntawm qhov deb.
Yog tias koj tuav ntawm qhov tsis sib xws ntawm 8-9 km, tom qab ntawd nws ua rau pom tias yuav ua tiav cov kab tiav kom nrawm dua. Ntawd yog, ua kom muaj kev sib tw khiav hauv 1-2 km ua ntej qhov kawg ntawm qhov kev ncua deb.
Qhov tshwm sim yuav yog qhov khaus ntawm cov khaub ncaws tsis sib haum nrog kev khiav mus rau qhov kawg. Qhov no khaus yog ib qho ntawm cov zoo thiab zoo nyob rau hauv khiav 10 km.
Lub tswv yim ntawm khiav 10 km "cais tsis zoo"
Qhov tactic no yog qhov ntsuas. Txhua cov ntaub ntawv nyob thoob ntiaj teb ntev tau teem rau nws. Kuv twb tau piav nyob rau hauv kev nthuav dav qhov tseem ceeb ntawm xws li kev tawm tsam hauv tsab xov xwm "Tactics ntawm kev khiav ib nrab marathon". Tam sim no kuv tseem yuav piav qhia luv luv tias nws yog dab tsi.
Lub ntsiab lus ntawm kev cais tsis zoo yog qhov maj mam txhim tsa cov qib. Nrog rau qhov kev tawm tsam no, qhov thib ob ib nrab yeej kov yeej sai dua li thawj zaug. Tab sis tus tsim-ua yuav tsum muaj tsawg heev. Qhov sib txawv hauv qhov ceev ntawm thawj thiab thib ob ntawm qhov kev ncua deb tsuas yog 3 feem pua. Ntawd yog, txhawm rau 5 feeb, qhov no yog 9 vib nas this. Ntawd yog, yog tias qhov kev sib tw khiav no tau siv rau qhov tshaj tawm tau tshaj tawm rau 50 feeb, tom qab ntawd thawj 5 km yuav tsum khiav ntawm lub zog ntawm 5.04, thiab qhov thib ob ib nrab ntawm qhov ceev ntawm 4.56.
Qhov phom sij ntawm qhov kev tawm tsam no rau cov neeg tsis muaj kev sib tw ntawm qhov kev ncua deb no yog tias koj tuaj yeem pib qeeb dhau, thiab qhov kev nrawm no yuav tsis them rau qhov ua kom nrawm hauv ib nrab xyoo. Yog li, siv cov kev sib tw no ua tib zoo, thiab nyiam dua yog tias koj paub tseeb. Qhov koj npaj txhij, thiab koj paub yuav ua li cas xav zoo. Vim tias feem ntau ntawm cov neeg ua haujlwm amateurs, qhov sib txawv hauv cov qib ntawm qib 4-5 feeb rau qhov ntev li 10-15 feeb hauv thawj kis lus mev ntawm qhov deb yuav tsis pom. Tab sis tib lub sijhawm, lub cev yuav ua haujlwm ntawm qhov kev siv ntau yam, uas yuav cuam tshuam qhov nrawm ntawm kev hla ntawm qhov thib ob.
Ntau cov lus uas yuav txaus siab rau novice runners:
1. Yuav ua li cas ua pa zoo thaum khiav
2. Koj xav tau kev cob qhia pes tsawg zaus hauv ib as thiv
3. Kuv tuaj yeem khiav txhua hnub
4. Yuav ua li cas khiav kom zoo
Cov kev ua yuam kev hauv kev tawm ntawm 10 km
Qhov kev ua txhaum tshaj plaws yog kev pib ceev. Qhov kev ncua deb tsis ntev npaum li cas, hais tias, marathon, qhov twg tsis muaj amateur yuav "tsim kua muag" los ntawm qhov pib, paub txog tias nws yog qhov khiav ntev heev. Yog li, feem ntau nyob rau hauv euphoria, thawj mais thiab txawm tias ob tug tau txais ntau nrawm dua li cov tshaj tawm tus nqi. Ntawd yog, suav ntawm cov txiaj ntsig ntawm 50 feeb, ib tus neeg tuaj yeem khiav thawj 2 km hauv 9 feeb, thiab tom qab ntawd dheev dhau thiab nkag mus rau cov kab tiav. Yog li tsis txhob xyuam xim rau cov neeg coob coob. Khaws koj lub siab.
Lwm qhov yuam kev yog qhov ua tiav thaum ntxov. Ntawd yog, tom qab 5 km ntawm deb, nws qee zaum tshwm sim rau cov neeg khiav. Tias muaj tsawg heev sab laug khiav thiab koj yuav tsum pib khiav nrawm dua. Yog tias qhov kev nrawm no tsis yog txiav txim siab los ntawm lub xeev tiag tiag, tab sis yuav tsuas yog ua kom muaj peev xwm nyiaj taus, tom qab ntawd koj tuaj yeem tsav koj tus kheej mus rau qhov chaw zoo li ntawd. Qhov twg tom qab 2-3 km tsuas ua rau koj mus ko taw, lossis txo koj txoj kev khiav kom tsawg kawg. Raws li qhov ua kom pom zoo, cov nrawm hauv cov mais no tsis pab them nyiaj rau lub tog ntawm qhov chaw ua tiav. Yog li no, pib pib nrawm yog tias koj nkag siab tias qhov kev nrawm uas koj tab tom khiav qis heev rau koj, thiab qhov yuam kev nyob hauv qhov tsis raug suav. Los sis tsis muaj ntau tshaj 2 kis lus rau txoj kab tiav.
Txhawm rau koj txoj kev npaj rau 10 km nrug deb kom ua haujlwm tau zoo, koj yuav tsum tau koom rau hauv qhov kev cob qhia zoo tsim. Hauv kev tsim txiaj rau Xyoo Tshiab hnub so hauv khw ntawm kev cob qhia cov kev kawm 40% NYIAJ, mus thiab txhim kho koj qhov tshwm sim: http://mg.scfoton.ru/
