Feem ntau thaum npaj khiav ntawm nruab nrab thiab ntev mus, ntau leej tsis nkag siab ntau yam txog kev npaj. Yog li no, ntau zaus tshaj tsis, lawv tsuas yog pib khiav qhov kev deb uas lawv tab tom npaj ntau npaum li sai tau. Piv txwv, yog tias muaj kev npaj rau kev khiav ib mais kev deb, tom qab ntawd lawv sim khiav ib mais nyob rau txhua hnub rau kev xam tag nrho. Vim li ntawd, nws tsis muaj txiaj ntsig, thiab muaj kev phom sij rau lub cev.
Ua koj cov hauj lwm nrog kev ceev ceev
Qhov no txhais tau hais tias ib feem ntawm cov kev qhia yuav tsum teeb tsa kom cov kab sib tw khiav ntawm lawv yuav tsum siab tshaj qhov uas koj yuav khiav koj qhov kev ncua deb.
Cia peb ua piv txwv nrog txhua tus tib yam 1000 meters... Yog tias koj xav tau npog qhov kev ncua deb hauv 3 feeb, tom qab ntawd koj yuav tsum khiav hauv kev qhia ntawm nrawm ntawm 2 feeb 50 vib nas this. Tab sis tsis yog tag nrho kilometer, tab sis nws ntu.
Uas yog, nws yog qhov yuav tsum tau ua ntu zus ua haujlwm ntawm ntu ntawm 200-400-600 metres, ntawm kev nrawm ntau dua li koj yuav mus khiav 1 km hauv kev pab lossis kev sib tw. Tib yam siv rau lwm qhov kev ncua deb.
Piv txwv li, ua nyob rau hauv kev cob qhia 10 zaug 200 meters nrog so 2-3 feeb, los yog 200 meters khiav yooj yim. Thiab txhua 200 metres, khiav ntawm lub nrawm ntau dua li qhov nruab nrab ceev ntawm ib mais nrog uas koj npaj yuav khiav qhov no nrug.
Piv txwv. Yog tias koj xav qhia 3 feeb 20 vib nas this ntawm qhov chaw nyob ntev npaum li cas, tom qab ntawd txhua 200 metres raws qhov kev ncua deb koj yuav tsum khiav hauv 40 vib nas this. Yog li no, hauv koj qhov kev sim, thaum koj tab tom ua cov ncab ntawm qhov uas muaj so, khiav txhua 200 rau 37-38 vib nas this.
Tib yam siv rau lwm qhov kev ncua deb. Yog tias koj tab tom npaj khiav 10 km thiab xav khiav nrawm dua 40 feeb, tom qab ntawd ua ntu nrug 1 km ntawm qhov nrawm ntawm 3 m 50 vib nas this ib mais. Nruab nrab ntawm ntu, so rau 2 feeb lossis lub teeb jogging 200-400 meters.
Yog li, koj yuav swm rau koj lub cev rau qhov siab dua. Thiab thaum koj khiav kev deb ntawm qhov kev nrawm qis, nws yuav yooj yim rau nws kov yeej nws, txij li koj lub cev muaj lub peev xwm ntawm nrawm.
Cob qhia koj lub siab ntev
Yog tias koj yuav tsum khiav 3 km, tom qab ntawd txhawm rau lub cev kom tiv taus txoj kev khiav ntawm qhov chaw nrug ntawd, nws xav tau kev ncua ntawm kev tiv thaiv. Ntawd yog, koj yuav tsum khiav hla teb chaws khiav ntawm 6-10 km. Qhov no yuav ua rau koj lub cev npaj khiav 10 lossis 12 feeb, vim tias nws siv los ua haujlwm ntev kom deb.
Txoj cai no tseem siv rau cov ntu ntev. Tab sis nws yuav tsum tau siv rau hauv kev sib txawv me ntsis.
Piv txwv li, yog tias koj xav tau qhia tawm qhov tshwm sim zoo hauv khiav ib nrab marathon lossis marathon, thaum kawg koj tsis tuaj yeem khiav 40-50 km tsis nres kom muaj peev xwm ntawm kev tiv thaiv.
Qhov no yog pab txhawb los ntawm kev ua tej lub lim piam. Nws ntseeg tias yuav kom kov yeej marathon, koj yuav tsum khiav ntawm 200 km ib hlis twg. Qhov ntawd yog 50 km toj ib asthiv. Qhov ntim no feem ntau txaus rau lub cev kom muaj lub peev xwm ntawm qhov kev ua siab ntev kom khiav marathon ntawm lub qeeb qeeb yam tsis tau nres. Txawm li cas los xij, ua ntej, nws yuav tsis txaus rau lwm tus neeg khiav 42 km, thiab thib ob, yog tias koj xav tsis yog yuav tsum khiav marathon, tab sis kom qhia qee qhov tshwm sim, ces qhov kev ncua deb yuav tsum tau nce ntxiv.
Cov kws tshaj lij kev sib tw khiav tau 800-1000 km ib hlis, tsuas yog thov kev cai ntawm kev ua siab ntev nyiaj xwb. Tus neeg xyaum ua haujlwm tsis tuaj yeem them taus xws li lub ntim. Yog li no, yuav tsum muaj kev sib tham ncua. Yog li hais tias lub cev tsis zoo rov qab los ntawm kev ua haujlwm dhau los, thiab twb tau txais lub nra tshiab. Kuv rov hais dua, tsis yog mus rau qhov kawg, qhov no tsis tau txhais hais tias kuv tsis tau zoo hlo. Yog tias koj khiav nrog koj lub zog kawg ntawm lub zog, koj tsuas yog ua rau koj lub cev tsis zoo thiab txhawm rau qhov tshwm sim tom ntej. Kev ua haujlwm dhau yog tsis siv rau ib tus neeg.
