Khiav rau 1 km yog ib qho ntawm cov qauv tseem ceeb hauv tsev kawm, tsev kawm qib siab, tub rog tub rog ntawm Lavxias teb sab chaw ua si, zoo li thaum nkag mus hauv cov tsev kawm ntawv tub rog. Ntxiv rau, khiav rau 1 km yog suav nrog kev xa khoom ntawm TRP complex rau cov txiv neej hluas.
Kab lus no yog npaj rau cov neeg uas tsis tas yuav ua txhaum cov ntaub ntawv ntawm qhov kev ncua deb no. Thiab koj tsuas yog xav tau ua kom tiav 1 km khiav qauv.
Thawj theem npaj
Cov neeg feem coob tsis muaj lub zog txaus los khiav 1 km zoo. Yog li ntawd, thawj qhov pib npaj rau khiav qhov deb no yog kom nce tagnrho. Ntawd yog, pib khiav hla teb chaws.
Nws yog qhov zoo tshaj plaws los khiav 4 mus rau 10 km ntawm qhov kev siab txias, qeeb qeeb. Hauv qhov no, koj yuav tsum tau caum cov ntim, tsis yog nrawm. Yog li no, txawm hais tias koj qhov khiav ceev dua tsis tau nrawm ntawm koj qhov kev sib nrawm, ces nws zoo. Qhov no yuav txaus. Qhov loj tshaj plaws yog tsis nco qab txog tias kev hla kev khiav tsis tas nres. Yog tias koj tsis muaj lub zog txaus los khiav thaum lub sijhawm ntoo khaub lig, thiab koj nce mus rau ib kauj ruam, tom qab ntawd koj tau xaiv qhov nrawm dhau, lossis ntau dhau deb.
Ntxiv rau, koj tsis tuaj yeem yooj yim thiab tsis muaj kev xav khiav ntawm cov haiv neeg hla kev tsis paub lub hauv paus ntawm kev khiav, vim hais tias txwv tsis pub koj tsis tuaj yeem txhim kho qhov txiaj ntsig, tab sis tau txais kev raug mob lossis ua haujlwm dhau. Txhawm rau tiv thaiv qhov no los ntawm tshwm sim, sau npe yuav mus rau qhov tshwj xeeb ntawm kev ua yeeb yaj kiab video qhia uas qhia koj txhua yam koj xav paub kom tau txais ntau tshaj plaws ntawm koj cov kev ua haujlwm tawm. Yog xav tau cov video tutorials, ua raws li qhov txuas no: Kev khiav cov tutorials video ... Cov kev qhia no tau pab ntau txhiab tus neeg thiab yuav pab koj ib yam nkaus.
Qhov zoo tshaj plaws ntawm qhov kev tawm haujlwm rau cov neeg pib tshiab yog 5 zaug hauv ib lub lis piam. Xws li lub tseemfwv yuav tsis coj koj mus ua haujlwm ntau, ua raws li cov kev cai yooj yim ntawm kev khiav, thaum tib lub sijhawm nws yuav ua kom nws cob qhia koj lub cev kom zoo li sai tau.
Qhov thib ob theem ntawm kev npaj yog ncua kev kawm.
Tom qab khiav cov crosses rau 2-3 lub lis piam, koj yuav tsum pib khiav ncab thiab fartlek.
Cov ceg tawv tau zoo tshaj plaws hauv lub chaw ntau pob mus rau cov sijhawm txhua ceg tawv.
Cov kev xaiv rau xws li ib tug workout:
- 5 npaug 200 metres ntawm qhov ceev me dua koj yuav tsum tau khiav 1 km rau offset. So ntawm ntu - 200 meters ntawm ko taw.
- Si laim laim txias. 100-200-300-400-300-200-100 metres, qhov ceev yuav tsum yog tib yam li qhov nrug rau ib mais. So ntawm ntu rau 2-3 feeb.
- 5 zaug 300 tawm meters ntawm qhov ceev koj xav tau ib mais.
Muaj ntau ntau txoj kev xaiv. Qhov loj tshaj plaws yog kom nkag siab txog lub hauv paus ntsiab lus ntawm kev cob qhia zoo li no.
Koos Loos txig tsim thev taus. Koj yuav tsum khiav nws raws li hauv qab no. Pib khiav hla, piv txwv li 6 km. Koj khiav 500 metres nrog ib qho yooj yim khiav. Tom qab ntawd koj ua kom nrawm 100 meters. Mam li mus rau ruam. Taug kev deb li 50 metres kom lub plawv dhia rov qab rau qhov zaus uas thaum lub teeb khiav, thiab pib khiav rov qab nrog lub teeb khiav. Thiab yog li khiav tag nrho tus ntoo khaub lig. Raws li koj qhov kev tawm dag zog ntawm lub cev, qhov ceev thiab lub sijhawm ntawm kev ua kom nrawm tuaj yeem nce ntxiv, thiab lub sijhawm rau kev taug kev thiab khiav haujlwm lub teeb yuav txo tau.
Fartlek yog qhov zoo tshaj plaws los khiav ib zaug ib lub lim tiam.
Ntau tsab xov xwm los pab koj npaj rau koj 1K khiav:
1. Khiav tus nqi rau 1 mais
2. Dab tsi yog luv khiav
3. Yuav ua li cas kom zoo pib ntawm qhov pib siab
4. Yuav ua li cas khiav 1 km
Qhov thib peb theem ntawm kev npaj yog qhov ua ntej txhiab.
Nws raug nquahu kom khiav 1 km mus rau qhov siab tshaj plaws hauv kev cob qhia 1-2 lub lis piam ua ntej kev xeem. Txawm li cas los xij, ua ntej qhov ntawd, koj yuav tsum ua kom tiav thawj ob theem ntawm kev npaj.
Cov tswv yim rau kev khiav 1 km muaj raws li hauv qab no:
Pib kev nrawm ntawm 30-50 meters, uas yuav muab lub sijhawm los coj qhov chaw zoo nyob hauv kev sib tw thiab sib tw lub cev los ntawm xoom ceev. Rau cov 50 metres ntawm lub zog no, koj yuav tsis poob ntau yam, tab sis tib lub sijhawm tsim ib qho chaw cia me me. Tom qab ntawd, maj mam pib qeeb thiab nrhiav koj qhov khiav ceev. Qhov loj tshaj plaws yog tias koj qeeb qeeb maj mam maj mam, thiab tsis yog li ntawd uas koj ua kom pib lub nrawm dua, thiab tom qab ntawd nws zoo li yog tias koj tsoo phab ntsa thiab qeeb qeeb qeeb. Qhov no tsis tsim nyog.
Txhawm rau pom koj qhov kev qoj zuj zus, koj yuav tsum ceev nws kom txog rau thaum qhov nrawm nrawm heev. Cov ntsiab lus ntawm qhov kev nrawm no yog xws li tias nws yog qhov siab tshaj plaws uas koj tuaj yeem txhawb nqa tag nrho txoj kev nrug. Ntawd yog, yog tias koj khiav nrawm dua me ntsis, ces koj yuav tsis muaj lub zog txaus. Qeeb me ntsis - koj yuav poob sijhawm. Koj lub cev yuav qhia rau koj seb cov qib twg yog qib zoo tshaj plaws.
Ua kom koj qhov nrawm nrawm 200 meters ua ntej ua tiav txoj kab. Thiab 60-100 meters ua ntej ua tiav kab, pib lub xov kab tiav, nyob rau hauv uas koj muab rau koj zoo tshaj plaws.
Qhov kev khiav ntawm no 1000 metres ib lub lis piam ua ntej qhov kev sim yog tias koj muaj tsawg kawg kev nkag siab ntawm yuav ua li cas nthuav koj lub zog. Raws li, txhua qhov yuam kev koj ua nyob rau hauv cov kev paub ntawm kev khiav ntawm qhov kev ntsuas pib no tuaj yeem kho kho thaum ntsuas.
Hnub tom qab kev sib tw no, tsuas yog ua txoj kev sov siab. Koj tsis tas yuav khiav hnub ntawd.
Qeb plaub yog so kom txaus.
Thaum ib lis piam tseem tshuav ua ntej kev ntsuam xyuas, koj yuav tsum muab koj lub cev so txaus.
6 hnub ua ntej pib, mus rau hauv lub chaw ntau pob thiab khiav 5-7 ntu ntawm 100 meters ntawm qhov nrawm uas koj yuav tau mus ua kev deb.
Khiav qhov yooj yim hla 3-5 km 5 hnub ua ntej pib.
4 hnub ua ntej pib, koj tuaj yeem sov sov yam tsis tas yuav khiav.
3 hnub ua ntej pib, khiav 4-5 zaug 60 metres ntawm qhov siab me dua koj yuav khiav 1000 meters.
2 hnub ua ntej pib, khiav 100 metres 1-2 zaug ntawm kev nrawm nrog uas koj yuav khiav ib mais.
Ua ib qho ua kom sov sov hauv tsev ua ntej hnub ua ntej pib. Koj tsis tas yuav khiav hnub ntawd.
Qhov no tseem ceeb kom paub!
Ua ntej ib qho kev tawm dag zog thiab ua ntej kev sib tw nws tus kheej, koj yuav tsum ua qhov kev ua kom sov. Yog xav paub ntxiv txog yuav ua li cas sov sov ua ntej khiav, nyeem kab lus: ua kom sov ua ntej kev kawm.
Tsis txhob caum lwm cov neeg sib tw. Khaws koj lub siab. Yog tias koj pom ib tus neeg khiav ntawm koj qhov kev nrawm, nres kab hauv nws thiab tuav nws. Khiav los ntawm tom qab tau yooj yim dua ob qho tib si hauv kev puas siab ntsws thiab ntawm cov nuj nqis ntawm huab cua txoj cai uas nws tsim.
Noj cov khoom noj uas muaj carbohydrate 2 teev ua ntej koj qhov kev sib tw. Tab sis tsis pub tom qab, txwv tsis pub nws yuav tsis muaj sij hawm mus zom.
Yog tias qhov khoom xa tawm ntawm tus qauv xav tau hauv huab cua txias, tom qab ntawd pleev cov leeg ntawm ob txhais ceg nrog cov roj pleev kom sov.
Txhawm rau koj txoj kev npaj kom mus nrug deb li 1 km kom muaj txiaj ntsig, 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/
