Yog tias khiav rau koj yog qhov ua qhov tsis nyiam qhov tseeb tsis tas yuav thov qhov txiaj ntsig, tom qab ntawd kuv xav tias cov lus no yuav tsis muaj txiaj ntsig rau koj. Yog tias koj xav ua kom tawg cov ntaub ntawv tus kheej lossis xav tau txhawm rau txhim kho qhov txiaj ntsig rau kev xeem dhau ntawm kev sim, tom qab ntawd koj yuav tsum muaj qhov zoo tiav nrawm. Hnub no kuv xav qhia koj tias yuav ua li cas cob qhia nws.
Dab tsi txiav txim qhov kev ua tiav ntawm qhov ua tiav nrawm
Muaj peb lub zog ua kom muaj zog hauv tib neeg lub cev: ntsev, oxygen thiab lactate. Phosphate yog lub luag haujlwm rau lub sijhawm luv thauj tsis pub tshaj 5-6 vib nas this. Qhov system no yog lub luag haujlwm rau qhov siab thiab ntev ntawm qhov jumps, ntxiv rau ntxiv rau pib lub nrawm dua ntawm sprint nrug. Kev ua haujlwm ntawm cov pa oxygen yog muab lub cev rau lub zog rau lub sijhawm ntev ntawm kev ntxhov siab tas mus li. Cov kab ke ua pa tseem ceeb heev ntawm qhov sib txawv ntawm 1500 meters thiab saum toj no. 
Thiab, thaum kawg, lactate yog lub luag haujlwm rau lub cev lub peev xwm los ua haujlwm nyob rau hauv hom thaum cov theem ntawm lactic acid hauv lub cev nce, thiab cov pa oxygen lub zog muab ua tiav lossis ib nrab ploj, thiab anaerobic lactate lub zog muab los rau hauv nws qhov chaw. Nws tau ncaj qha lactate system uas yog lub luag haujlwm rau seb koj yuav khiav nrug deb li cas 100 meters rau 1000... Thiab tseem zoo npaum li cas koj tuaj yeem ua tiav cov kev sib nrawm ntawm kev deb ntawm 1000 meters lossis ntau dua.
Yuav Ua Li Cas Qhia Tiav Kom Ua Dua (Lactate System)
Qhov zoo tshaj plaws, lub lactate system tau txais kev kawm hauv cov sijhawm nrawm, kav ntev los ntawm 30 vib nas this mus rau 2 feeb, ntawm qhov theem ntawm lactic acid hauv cov leeg nqaij mus txog qhov siab, ze rau tus nqi siab. Qhov kev ua tiav tau ua tiav raws li hauv qab no: Tom qab ua tiav kev ua kom sov sov, koj pib ua qhov haujlwm tseem ceeb. Piv txwv li, koj teeb tsa koj tus kheej ua cov haujlwm ntawm 10 ntu ntawm 400 meters. So ntawm txhua ntu ntu ceev yuav tsum tsis txhob siv sijhawm ntev heev yog li cov qib lactate tsis muaj sijhawm poob. Tsis tas li, tsis txhob hnov qab tias tus so yuav tsum nquag, cia li, jogging yuav yog qhov kev xaiv zoo tshaj plaws. Kev khiav qeeb yuav siv sijhawm li 30 feeb txog 2-4 feeb nyob ntawm seb qhov kev qoj ib ce twg ntawm lub cev thiab qhov ntev ntawm cov kis.
Ntau cov lus uas yuav pab tau rau koj: 1. Yuav ua li cas txias tawm tom qab kev cob qhia 2. Dab tsi yog luv khiav 3. Khiav txheej txheem 4. Thaum Twg Coj Kev Ua Haujlwm
Yog li, koj tab tom khiav 400 meters ntawm qhov nrawm ntawm koj lub plawv yuav yuav luag qhov siab tshaj plaws. Tom qab ntawd mus rau kev ncua qeeb, so rau lub sijhawm teem sijhawm, thiab ntxiv tam sim ntawd pib khiav ntu tom ntej. 
Qhov kev ncua sij hawm no yog suav tias yog ib qho nyuaj tshaj plaws ua. Raws li kev xaiv rau kev cob qhia zoo li no, koj tuaj yeem khiav ntu ntawm 100, 200, 300, 400, 500, 600, 800 meters. Tus naj npawb ntawm qhov rov ua dua tuaj yeem sib txawv raws li qhov kev ncua deb koj npaj rau, qhov ceev ntawm cov ntu tau ua tiav, huab cua puag, thiab kev tawm dag zog lub cev tam sim. Piv txwv li, koj tuaj yeem ua 20-30 ncua sij hawm rau 100 meters, 10-15 rau 200 metres. 600 5-7 Team sib. 800 3-5. Nco ntsoov khiav ntawm kev siv loj. Yog tias koj tsis tuaj yeem siv lub zog, tom qab ntawd tsis siv lactate, koj yuav qhia cov kab mob oxygen.
Yuav ua li cas koom nrog kev qhia lactate rau hauv koj qhov kev kawm cob qhia
Yog tias koj tab tom npaj rau kev khiav ntawm qhov deb ntawm 400 metres mus rau ib mais, yog li ntawd cov kev tawm dag zog yuav tsum yog qhov tseem ceeb rau koj. Raws li, yuav tsum muaj tsawg kawg ib qho kev ua haujlwm zoo hauv ib lub lis piam nrog cov hnub nyoog nruab nrab thiab ib qho nrog qhov siab tshaj plaws tau. Thiab rau qhov 400 meter khiav, yuav luag txhua qhov kev tawm tsam yuav tsim tsa ib ncig ntawm cov kev cuam tshuam. Yog tias koj txoj haujlwm yog kom dhau qhov kev ncua deb ntawm 2-5 km, tom qab ntawd nrog 5 workouts hauv ib lub lis piam, ib lossis ob qho yuav tsum tau muab kev cob qhia cov kab mob lactate. Nrog ntau qhov kev tawm dag zog, yuav tsum muaj ntau lub sijhawm xyaum ua haujlwm ntawm qhov ua kom tsis muaj qhov mob. Thaum npaj rau kev khiav ntawm qhov kev ncua deb ntawm 10 km thiab ntau dua, xws li kev sib tw tuaj yeem suav nrog 1-2 zaug txhua ob lub lis piam, txij li qhov kev siv hluav taws xob zaum kawg thiab lactate lub zog siv hluav taws xob nws tus kheej tsis tseem ceeb rau tus neeg nyob.
