Rau ntau, qhov npau suav loj hauv kev khiav yog kov yeej thawj marathon... Txawm li cas los xij, txhawm rau nce mus txog qib uas koj tuaj yeem khiav tau 42 km, koj yuav tsum xub khiav ib nrab marathon - ib nrab marathon. Cia peb tham hauv tsab xov xwm no hais txog yuav ua li cas kom khiav thawj ib nrab marathon, dab tsi nta muaj nyob rau hauv qhov kev npaj ntawm novice khiav ntawm qhov kev ncua deb, yuav ua li cas faib cov rog raws txoj kev, thiab ntau ntxiv.
Khoom Siv
Ib nrab marathon - qhov deb yog ntev heev. Cov neeg pib siv sijhawm ntev dua ob teev los ua kom tiav nws. Lub sijhawm no, txhua yam khaub ncaws lossis khau tsis zoo yuav ua rau koj nruj thiab yuam kom koj mus so. Yog li ntawd, ua ntej tshaj plaws, nco ntsoov tias koj qhov khiav khoom tau zoo nyob thiab hnav.
Ib nrab marathon yuav tsum khiav hauv lub teeb luv thiab lub tsho T-shirt lossis tank saum (rau cov menyuam ntxhais). Lub teeb liab zoo khiav khau yuav tsum yog ntawm koj txhais taw. Ntxiv mus, cov khau ntaub yuav tsum tau tawg. Ntawd yog, koj yuav tsum tau khiav ntawm cov khau no tsawg kawg 1 hlis ua ntej kev sib tw. Txwv tsis pub, muab khau ntaub tshiab rau tam sim ntawd ntawm kev sib tw, koj yuav muaj kev pheej hmoo kom tsis txhob ua rau koj cov ceg txhaws ntshav.
Ntxiv rau qhov ntawd, nws raug nquahu kom hnav caj dab kom mus so tawm hws ntawm lub hauv pliaj, lossis txoj phuam qhwv uas yuav ua nws txoj haujlwm no. Koj tuaj yeem khiav ntawm lub hau lossis tsom iav kom lub hnub tsis cuam tshuam. Nco ntsoov kom tsawg kawg ua kis las kis las ncaws pob kom koj tuaj yeem taug kev ntawm qhov kev sib tw koj npog qhov deb. Txhua yam no tuaj yeem yooj yim yuav tom online ntaus pob ncaws pob khoom khwqhov twg muaj kev xaiv loj ntawm cov kev sib tw kis las cov khoom siv.
Tsis txhob hnov qab qhov tseem ceeb - sim khiav hauv kev sib tw hauv yam uas koj ib txwm khiav hauv kev qhia. Hnub pib tsis yog lub sijhawm los sim, tsis hais khaub ncaws los yog khau.
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.
Npaj thiab khiav ntim
Peb tsis tau tham txog kev cob qhia kev sib tw khiav hauv cov tshooj no. Peb tab tom tham txog dab tsi uas yuav tsum tau ua kom khiav 21 km 97 meters. Thiab yog tias peb tham txog kev npaj, ces cov ntoo khaub lig yuav tsum yog qhov pib ntawm koj txoj kev kawm. Nws yog ib qhov tsim nyog los khiav lawv ntau li ntau tau. Tsawg kawg 40 km toj ib asthiv. Tab sis nyob rau hauv txhua rooj plaub, yog tias koj muaj lub sijhawm los khiav txhua hnub, tom qab ntawd ib hnub hauv ib lub lis piam yuav tsum tau so kom txaus thiab ib hnub yuav tsum tau muab tsuas yog lub teeb rov qab ntsaws. Txwv tsis pub, koj lub cev yuav tsis muaj sijhawm rov qab los thiab koj cov kev xyaum ua haujlwm yuav tsis muaj txiaj ntsig ntxiv.
Nws yog qhov tsim nyog los khiav crosses ntawm 6 txog 20 km ntawm tus nqi sib txawv. Kev sib tsoo qeeb rau kev rov qab los. Mem tes 120-140 yeej ib feeb. Tus neeg sib tw khiav nruab nrab kom qhia kev ua siab ntev thiab nce koj txoj kev xav hauv nruab nrab. Lub plawv dhia yog 140-155 neeg ntaus. Thiab tempo, uas yog, nrog lub siab tshaj plaws ua haujlwm nrawm, rau kev qhia ntau cov pa oxygen (VO2 max). Cov mem tes thaum lub caij hla no tuaj yeem ncav cuag 170-180 neeg ntaus.
Tsis txhob hnov qab txoj cai tseem ceeb ntawm crosses - khiav yam tsis tau nres. Nws zoo dua los khiav 10 km ntawm lub qeeb me ntsis, tab sis khiav tsis tau nres thiab tusyees tshaj yog tias koj nrawm thaum pib qhov kev deb, thiab tom qab ntawd lub zog yuav xaus thiab koj yuav mus ko taw. Yuav muaj tsawg pab los ntawm tus ntoo khaub lig ntawd.
Yog lawm, crosses tsis yog tib hom kev qhia xwb. Ua ntu nrug ua haujlwm, nce koj lub hauv paus nrawm dua, thiab qhia koj ob txhais ceg. Tab sis txhawm rau kom yooj yim khiav koj thawj ib nrab marathon, nws yog qhov txaus tsuas yog mus tsis tu ncua khiav crosses ntawm tus nqi sib txawv thiab ntawm qhov sib txawv. Peb yuav tham txog yuav ua li cas npaj ntau cov neeg sib tw khiav haujlwm rau ib nrab marathon hauv lwm tsab xov xwm.
Si laim ntawm xub ntiag
Nws yog qhov tseem ceeb heev thaum kev sib tw los nrhiav koj qhov kev caij nkoj, uas koj yuav paub tseeb tias koj yuav npog qhov nrug. Tsis txhob cia lub siab zoo thaum pib. Feem ntau tsis muaj kev sib tw khiav pib khiav nrawm thaum pib. Tab sis tom qab ob peb kis lus mev, cov rog pib pib xaus, thiab lawv tau thim lawv txoj hauv kev. Qhov no tsis tsim nyog. Zoo dua los xaiv los ntawm qhov pib koj li thiab khaws nws txhua koj nrug.
Nws yuav zoo heev yog tias koj tuaj yeem pom ib tus neeg tuaj yeem khiav ntawm koj qhov kev qoj ib ce. Kev hais lus hauv lub siab, khiav nrog lwm tus yog yooj yim dua.
Nco ntsoov, thawj marathon thawj zaug yuav tsum yog qhov pib. Tsis tas yuav npaj lub sijhawm ua tiav tshwj xeeb. Zoo dua tsuas yog khiav qhov kev ncua deb ntawm koj tus kheej kev dhia. Tab sis lwm zaus sim tsoo koj cov ntaub ntawv.
Haus dej thiab noj
Yog tias koj nkag siab tias koj yuav tsum khiav ib nrab marathon li ntawm ob teev lossis ntev dua, tom qab ntawd nws yog qhov zoo dua los ua kom koj tus kheej muaj qee yam nrog txoj kev. Cov zaub mov cov ntsiab lus feem ntau muab kafes, chocolate, tsawb, raisins. Tom qab ib teev, koj tuaj yeem maj mam haus cov carbohydrates no kom koj lub khw muag khoom glycogen pheej tas li.
Sim haus dej ntawm txhua qhov khoom noj, yam tsawg kawg yog ib ce. Tshwj xeeb tshaj yog thaum tshav kub. Txawm hais tias koj tsis nqhis dej, siv me ntsis kua dej. Nco ntsoov - qhov kev xav ntawm kev nqhis dej twb dhau lub cev qhuav dej. Thiab nrog lub cev qhuav dej, txawm tias feem pua me me, lub cev pib ua haujlwm ntau zuj zus. Yog li ntawd, tas li hloov koj cov dej xa tawm.
Ib nrab marathon yog qhov pib rau ntau. Tom qab nws, tib neeg pib nkag siab tias lawv tsis tuaj yeem nyob tsis muaj kev ua haujlwm lawm. Thiab kom thawj ib nrab marathon tsis ua haujlwm hnyav thiab tsim txom koj, koj yuav tsum khiav tsis tu ncua tsawg kawg yog 3-4 lub hlis, tsis txhob hnov qab txog cov cuab yeej zoo, haus dej thiab noj thaum sib tw, nrhiav tus neeg uas yuav khiav ntawm koj lub siab thiab txaus siab khiav ntawm txhua qhov 21 km 97 meters.
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 kom mus deb li ntawm 21.1 km kom coj tau zoo, nws yog qhov yuav tsum tau koom rau hauv qhov kev cob qhia ua haujlwm tsim. 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/
