Muaj tseeb ntau tau hnov xws li lub tswvyim zoo li "sib nrug khiav". Nws yog ib qho ntawm cov kev tawm tswv yim hauv txhua qhov nruab nrab thiab ntev khiav ntawm kev npaj. Cia peb xam seb lub sijhawm ntawd yuav khiav li cas, yuav ua li cas kom raug, thiab nws yog rau dab tsi.
Dab tsi yog luv khiav
Hauv cov ntsiab lus yooj yooj yim, kev ncua sij hawm khiav yog ib hom kev khiav uas muaj yam ntxwv hloov ntawm lub nrawm thiab qeeb. Piv txwv li, peb tau khiav li 3 feeb ntawm qhov nrawm nrawm, tom qab ntawd pib khiav rau lwm 3 feeb, tab sis ntawm qeeb qeeb. Ntxiv mus, raws li kev so, nws yog qhov zoo uas siv kev khiav qeeb, thiab tsis taug kev. Vim li cas thiaj zoo li no yuav tham txog hauv qab no. Kuj tseem muaj cov kev cob qhia zoo sib xws, uas nto moo American khiav kis las Jack Daniels, ntawm lub hauv paus ntawm kev tshawb fawb kuv tau sau tsab xov xwm no, hauv nws phau ntawv "Los ntawm 800 metres rau marathon" hu ua kev rov ua dua. Nws ua haujlwm nyob rau hauv txoj kev zoo sib xws. Tsuas yog kev ceev ntawm kev khiav ntu nrog kev cob qhia zoo li no yog qhov siab dua, thiab qhov kev ncua ntawm ntu yog luv. Hauv qhov dav dav, qhov tseem ceeb ntawm kev qhia zoo ib yam. Txawm li cas los xij, kev ncua sij hawm kev kawm yog qhov tseem ceeb txhawm rau txhim kho VO2 max (rau cov lus qhia ntxiv ntawm VO2 max, saib kab lus: IPC yog dab tsi)). Thiab kev rov ua dua kev kawm tsim, ua ntej ntawm txhua yam, kev ceev nrawm dhau ntawm qhov kev ncua deb.
Dab tsi yog qhov kev kawm rau?
Raws li kuv tau hais, kev qhia kawm ncua feem ntau txhim kho VO2 max. Ntawd yog, lub cev lub cev muaj peev xwm oxygenate rau cov leeg, uas, nyeg, kuj yuav tsum ua cov pa no kom zoo.
Raws li, qhov siab dua tus neeg ncaws pob lub VO2 max, ntau dua nws lub cev yuav ua cov pa oxygen, uas yog lub zog ntawm cov khoom siv hluav taws xob thaum khiav mus deb.
Cov yam ntxwv ntawm kev ncua kev kawm
1. Lub cev pib ua haujlwm ntawm qib BMD li ntawm 2 feeb. Yog li, lub sijhawm ua haujlwm ntawm txhua ntu qhov siab ceev yuav tsum ntau dua 2 feeb lossis saib qhov taw tes 2.
2. Yog tias koj ua lub sijhawm luv, piv txwv li, ib thiab ib nrab mus rau ob feeb, tom qab ntawd koj tseem yuav qhia lub VO2 max, tab sis tsuas yog vim lub cev tsis muaj sijhawm los kho kom rov zoo thaum lub sijhawm so, thiab nrog txhua ntu tshiab koj yuav ua sai dua thiab nrawm dua. ua tiav qhov theem xav tau ntawm IPC. Yog li no, txhawm rau txhim kho qhov siab tshaj plaws yuav tsum siv cov pa oxygen ntau, ob lub sijhawm luv, 400-600 meters txhua, thiab ntev dua, 800, 1000 lossis 1500 meters, yog tias tom kawg tsis dhau 5 feeb, haum. Hauv qhov no, qhov nrawm ntawm cov sijhawm, tsis hais txog qhov ntev, yuav zoo li qub.
3. Thaum koj khiav ntawm IPC qib rau ntau dua 5 feeb (muaj tseeb, tus neeg nruab nrab daim duab), lub cev pib nkag mus rau hauv thaj chaw anaerobic, uas tsis xav tau thaum kev cob qhia IPC.
4. Kev rov qab los ntawm kev ncua sij hawm yuav tsum ua haujlwm tiag tiag, uas yog, khiav qeeb, tsis taug kev. Lub teeb hauv qab no, muab los ntawm phau ntawv lub plawv dhia, Lactate, thiab Kev Kawm Kom Ncaj Ncees los ntawm Peter Jansen, qhia tau hais tias kev rov ua haujlwm nquag txo cov leeg nqaij lactic acid nyob rau ntau zaus sai dua qhov so so. Qhov no, los ntawm txoj kev, yog ib qho kev qhia ntawm qhov laj thawj vim li cas thiaj txias tom qab kev cob qhia.
5. Lub sijhawm khiav qeeb qeeb ntawm lub sijhawm nruab nrab yuav tsum tsis txhob ntau dua lub sijhawm khiav ceev. Piv txwv, yog tias koj tab tom khiav 1000 metres hauv 4 feeb ntawm IPC theem, tom qab ntawd so yuav tsum ua li 3-4 feeb. Tab sis tsis tau ntev dua.
6. Kev ceev ntawm lub sijhawm luv kev kawm yuav tsum yog tias koj lub siab yuav nyob ze rau qhov siab tshaj plaws. Nws tsis tsim nyog yuav tsum nce tus nqi ceev dua.
Ntau cov lus uas yuav pab tau rau koj:
1. Thaum Twg Coj Kev Ua Haujlwm
2. Dab tsi yog luv khiav
3. Ib nrab ntawm marathon khiav nrawm
4. Yuav Ua Li Cas Qhia Ua Ntej Ua kom nrawm dua
Fartlek yog ib hom ntawm cov sijhawm kawm
Fartlek yog ib qho ntawm cov hom nto moo tshaj plaws ntawm kev kawm ncua sijhawm, tshwj xeeb tshaj yog siv ncaj qha. thaum poob phaus... Tag nrho cov ntsiab cai uas siv rau lub sijhawm ib txwm ua haujlwm siv rau fartlek ib yam nkaus. Qhov txawv tsuas yog tias hloov khiav ntawm lub zog hauv qab ntawm VOK lub zog tawm tuaj yeem muab ntxiv thaum fartlek. Uas yog, koj ua ib ncua nyob ntawm qib IPC, uas yog, yuav luag ntawm lub siab tshaj plaws. Tom qab ntawd ua koj tus qauv qeeb jog so. Tom qab ntawd koj pib lub caij nyoog ntawm lub sij hawm pib ntawm tus nqi. Qhov no yog qhov nrawm ntawm lub siab ntawm 90 feem pua ntawm qhov siab tshaj plaws. Nws ua siab ntev thev. Nej rov qab so.
Feem ntau, fartlek kuj tseem tuaj yeem ua thiab tsuas yog ntawm IPC sib nrug.
Yuav ua li cas suav nrog kev qhia ncua nyob hauv koj qhov kev zov me nyuam
Kev ncua sij hawm yog ib qho ntawm cov kev qhia nyuab tshaj plaws hauv tag nrho cov txheej txheem kev cob qhia. Yog li, koj yuav tsum tsis txhob ua tiav tag nrho cov naj npawb ntawm cov sijhawm tsawg dua 8-10 feem pua ntawm koj cov nyiaj hli ib lim tiam. Thiab suav nrog kev kawm sij hawm nyob hauv ib lub lis piam. Cov no tuaj yeem yog qhov Team sib ntawm lub sijhawm lossis fartlek. Fartlek yog qhov zoo tshaj plaws nyob rau lub caij ntuj no. Txij li thaum qhov no koj tsis tau khi rau lub chaw ntau pob, thiab koj tuaj yeem khiav nrog txhua txoj kev yooj yim rau koj.
Txhawm rau txhim kho koj cov txiaj ntsig hauv kev khiav ntawm qhov nruab nrab thiab cov chaw nyob deb, koj yuav tsum paub lub hauv paus ntawm kev khiav, xws li kev ua pa kom raug, txheej txheem, sov so, muaj peev xwm los ua qhov tseeb tawv muag rau hnub ntawm kev sib tw, ua lub zog kom ua haujlwm rau kev khiav thiab lwm tus. Yog li ntawd, kuv pom zoo kom koj yuav tsum paub koj tus kheej cov kev qhia tshwj xeeb tshaj tawm video ntawm cov no thiab lwm cov ncauj lus los ntawm tus sau site scfoton.ru, uas koj nyob tam sim no. Rau cov nyeem ntawm lub xaib, video qhia yog tas dawb. Txhawm rau kom lawv tau txais, tsuas yog sau npe rau cov ntawv xov xwm, thiab hauv ob peb lub vib nas this koj yuav tau txais thawj zaj lus qhia hauv kab lus ntawm cov hauv paus ntawm kev ua pa zoo thaum khiav. Sau npe rau cov zaj lus qhia ntawm no: Khiav video tutorials ... Cov kev qhia no tau pab ntau txhiab tus neeg thiab yuav pab koj ib yam nkaus.
