Ib nrab marathon yog qhov nyuaj zoo nkauj khiav kev qhuab qhia. Peb tau hais txog qhov koj yuav tsum paub thiab yuav ua li cas cob qhia txhawm rau kom yooj yim khiav koj thawj ib nrab marathon hauv tsab xov xwm kawg ntawm no: Yuav ua li cas khiav koj thawj ib nrab marathon... Niaj hnub no peb yuav txheeb xyuas qhov kev qhia ntawm ntau tus neeg ncaws pob tshaj lij uas npaj khiav 21 km 97 meters hauv 1 teev 40 feeb.
Cov ntsiab cai dav dav ntawm kev npaj rau ib nrab marathon
Yog a ib nrab marathon rau koj nws yog qhov pib tseem ceeb, tsis yog theem nrab, tom qab ntawd kev npaj puv yuav tsum pib 3 lub hlis ua ntej pib. Qhov no, ntawm chav kawm, tsis txhais tau tias nws tsis yooj yim sua kom npaj hauv tsawg lub sijhawm. Tsuas yog cov nyhuv ntawm kev npaj hauv lub sijhawm luv luv yuav ua kom tsis zoo. Ntxiv rau, lub sijhawm ntawd peb lub hlis koj tuaj yeem muaj li 10-15 km kev sim pib. Nyob rau tib lub sijhawm, cov hauv paus ntsiab lus ntawm kev npaj yuav tseem nyob twj ywm tsom rau ib nrab marathon. Nws tsuas yog tsim nyog los ua lub sijhawm ua ntej-kev sib tw ua ntej cov no pib txias.
Thawj thawj ntawm peb lub hlis kev cob qhia, ntau qhov yuav tsum tau lees paub rau kev tsim lub hauv paus ua kom muaj zog thiab ua kom koj ob txhais ceg sib zog. Uas yog, kom nce cov ntim khiav los ntawm kev khiav crosses ntawm 8 txog 20 km hauv thaj chaw sib txawv plawv, uas yog, ntawm ntau qib. Khiav ntawm lub qeeb tsuas yog yuav tsis muab cov txiaj ntsig, tab sis tsuas yog ntawm qhov nrawm lossis nrawm qis qis tuaj yeem ua rau dhau haujlwm.
Thiab tseem yuav ua kev tawm dag zog lub cev rau kev qhia ob txhais ceg. Yog li, nyob ntawm seb muaj pes tsawg qhov kev tawm haujlwm ib lub lis piam, koj yuav tsum tau mob siab ib nrab ntawm txhua qhov workouts rau crosses. Lwm 30-40 feem pua yuav tsum tau faib nyiaj rau kev tawm dag zog dav dav thiab 10-20 feem pua ntawm kev ua haujlwm yuav tsum tau ua kom nyob ib ntu, qhov tseem ceeb uas yuav tau ua dhau los nyob rau lub hlis thib ob thiab thib peb ntawm kev cob qhia.
Nyob rau lub hlis thib ob, tus lej ntawm GPP tuaj yeem maj mam txo, thaum tus nqi ntawm cov sijhawm ua haujlwm ntawm ntu tau nce ntxiv. Nws kuj tseem xav kom txo tag nrho cov naj npawb ntawm crosses. Piv txwv li, yog tias koj cob qhia 5 zaug hauv ib lub lis piam, tom qab ntawd koj yuav tsum khiav 2 zaug hla kev, ua 2 zaug ua ntu zus ua haujlwm ntawm chaw ntau pob thiab siv sijhawm 1 hnub rau kev tawm dag zog lub cev txhua hnub.
Lub hlis thib peb yuav yog qhov nyuaj tshaj thiab nyuaj. Nws raug nquahu kom tshem tawm kev tawm dag zog lub cev tag nrho lossis ua nws tom qab tus ntoo khaub lig yog qhov ntxiv rau kev kawm. Nyob rau tib lub sijhawm, crosses tseem yuav tsum khiav ntawm lub siab dua. Ib hnub tauj ib lim piam yuav tsum tau xaiv ua hnub uas yuav ua txoj haujlwm nyuaj tshaj plaws.
Yog li, nrog tib tus nqi ntawm 5 workouts hauv ib lub lis piam, peb tawm 2-3 hnub rau crosses, ntawm uas ib qho yuav tsum yog nyob rau ntawm qhov ntev, thiab lwm tus nyob ntawm qhov nruab nrab, lossis ntawm qeeb, yog tias rov qab yog tsim nyog. Thiab 2-3 ntau qhov kev tawm haujlwm yuav tsum mob siab rau kev cuam tshuam ua haujlwm ib ntu.
Ib nrab marathon, qhov kev ncua deb tau nrawm txaus, tab sis tib lub sijhawm ntev. Txhawm rau qhia koj qhov siab kawg rau ntawm nws thiab txaus siab rau ob qho txheej txheem thiab qhov tshwm sim, koj yuav tsum muaj kev paub pib txog kev npaj, yuam kev, khoom noj khoom haus rau ib nrab marathon. Thiab kom rau kev txhim kho ntawm cov kev paub no kom muaj kab ke ntau dua thiab muaj kev yooj yim, koj yuav tsum tau sau npe yuav muaj cov qauv qhia pub dawb pub dawb los npaj thiab ua tiav ib nrab marathon. Koj muaj peev xwm sau npe yuav ua cov kab ke kawm video no tau: Video qhia. Ib nrab marathon.
Lub sijhawm ua haujlwm hauv kev npaj rau ib nrab marathon.
Tsis muaj teeb meem ntau npaum li cas thiab nyob rau hauv ntau qhov koj khiav crosses, txhua qhov zoo ib yam, txhawm rau txhawm rau ua kom qhov kev nrawm ntawm kev dhau ntawm qhov kev ncua deb, koj yuav tsum tau qhia cov ntu.
Tus ncab tuaj yeem khiav txhua qhov chaw. Nws yooj yim dua los khiav lawv ntawm lub chaw ntau pob xwb vim tias koj tuaj yeem ntsuas qhov kev ncua deb muaj. Tab sis koj tuaj yeem xaiv ib ntu nyob qhov twg thiab khiav nws raws li tib lub ntsiab cai.
Lub hauv paus ntsiab lus ntawm kev khiav ntawm ntu yog tias thaum lub sijhawm ua haujlwm tawm nws yog qhov tsim nyog yuav tsum tau khiav ntawm cov lej ntawd kom lawv cov lej sib npaug tsawg kawg ib nrab ntawm qhov deb, uas yog, 10 kis lus mev.
Raws li kev ua haujlwm, koj tuaj yeem khiav 20-30 zaug 400, 10 zaus 1000, 7 npaug 1500 metres. Nyob rau tib lub sijhawm, kev ntsuas yuav tsum tau khaws cia siab tshaj qhov uas koj yuav tsum kov yeej ib nrab marathon, thiaj li ua rau lub cev muaj peev xwm ceev ntawm qhov nrawm. Nruab nrab ntawm ntu, so yuav tsum ua nyob rau hauv daim ntawv ntawm lub teeb maj khiav rau 3-4 feeb.
Piv txwv. Ua haujlwm - ua 10 zaug 1000 metres txhua 200 lub teeb khiav. Yog tias koj xav ua kom tiav ib nrab marathon hauv 1 teev 30 feeb, tom qab ntawd txhua tus neeg caij tsheb yuav tsum tau muaj txog 4 m - 4,10 m.
Downhill ua haujlwm los npaj rau ib nrab marathon
Daim ntawv ua haujlwm zoo heev hauv kev npaj rau ib nrab marathon yog nce toj. Hom kev qhia no yog hais txog kev kawm sib kis thiab nws yog qhov tsim nyog yuav tau ua nws ib hlis ib zaug.
Nrhiav tus swb nrog ib txoj kab nqes ntawm 8 degrees, ntawm 200 meters... Thiab khiav mus rau hauv nws ntawm kev khiav ceev ntawm ntu. Nws raug nquahu kom ua run-ins rau tus nqi ntawm 5-6 km. So - taug kev lossis khiav rov qab.
Ceg ua haujlwm rau kev npaj rau ib nrab marathon
GPP rau kev khiav hauj lwm nruab nrab thiab ntev yog tsis sib txawv ntawm txhua lwm yam. Yog li, txhawm rau paub ntau ntxiv txog cov ncauj lus no, nyeem kab lus: yuav ua li cas qhia koj ob txhais ceg rau kev khiav.
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 ntawm no: Khiav video tutorials ... Cov kev qhia no tau pab ntau txhiab tus neeg thiab yuav pab koj ib yam nkaus.
Txhawm rau koj txoj kev npaj rau 42.2 km nrug kom zoo, nws yog qhov yuav tsum tau koom nrog kev cob qhia ua haujlwm. 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/
