Raws li peb tau hais hauv ib qho ntawm cov ntawv dhau los, kev coj ua tsis ncaj khiav tsis zoo li yuav pab koj poob phaus... Txij lub sijhawm dhau los, koj lub cev yuav tau siv rau lub nra no thiab nres siv cov rog.
Tab sis muaj khiav hom, rau lub cev uas tsuas yog tsis tau tuaj yeem siv tau. Nws yog hu ua "fartlek" lossis "interval running".
Yuav ua li cas khiav fartlek
Fartlek yog ib qho kev xaiv ntawm kev khiav qeeb lossis taug kev thiab kev nrawm. Ntawd yog, qhov tseeb, koj tsis nres, tab sis tib lub sijhawm koj txav qeeb thiab nrawm dua.
Nyob ntawm koj qhov hnyav thiab lub peev xwm ntawm lub cev, koj tuaj yeem khiav fartlek nrog ntau theem ntawm kev sib tw. Raws li kuv cov kev paub hauv kev qhia, hauv qab no Kuv yuav muab qhov piv txwv ntawm koj qhov hnyav thiab qhov twg uas yuav tsum tau suav nrog rau qhov fartlek. Kuv taw qhia tias qhov kev sib piv yog raws li kev paub. Yog tias koj tuaj yeem khiav nrawm nrawm nrog qhov hnyav. uas muab rau hauv tsab xov xwm, tom qab ntawd mus rau lwm qhov kev hnyav. Rau cov txiv neej, tsis hais hnyav, nws yog qhov zoo dua los ua qhov kev xaiv qhia thib ob piav qhia rau cov poj niam. hnyav txog 60 txog 80 kg.
Qhov hnyav tshaj 120 kg
Nrog rau qhov nyhav no, koj yuav tsum khiav fartlek kom zoo heev. Hauv qhov no, khiav thiab taug kev yuav tsum tau sib hloov sib npaug. Ntawd yog, piv txwv li, khiav 100 metres, thiab rau qhov hnyav ntawd, khiav yam tsis tau nrawm dua, thiab tom qab ntawd taug kev 100 meters ntawm qhov nrawm lossis qeeb, nyob ntawm seb nws yooj yim npaum li cas rau koj kom khiav. Rov ua qhov no 10 zaug hauv thawj zaug ua haujlwm. Yog li ntawd, tag nrho kev ncua deb ntawm fartlek yog 2 km. Raws li, yog tias hom no yooj yim heev rau koj, tom qab ntawv nce khiav ceev... Yog tias qhov no tsis txaus, tom qab ntawv mus rau ntawm fartlek rau cov uas muaj qhov hnyav dua.
Qhov hnyav los ntawm 100 txog 120 kg
Nrog rau qhov hnyav no, koj tuaj yeem txo tus nqi ntawm taug kev thiab nce tus lej khiav.
Feem ntau, kev qhia ntawm qhov hnyav no yog raws li hauv qab no: 100 meter yooj yim khiav, 40 metres acceleration, ces 60 meters taug kev.
Cov txheej txheem no yuav tsum tau ua dua 10-15 zaug. Txhawm rau kho lub nra rau koj tus kheej, koj yuav tsum yog nce lub nrawm nrawm lossis nce nws qhov ntev. Nyob rau tib lub sijhawm, tsis txhob hnov qab tias tom qab 5 qhov kev tawm dag zog, koj yuav tsum taug kev 150-200 meters.
Ntau tsab xov xwm los ntawm uas koj yuav kawm txog lwm cov ntsiab lus ntawm kev poob phaus:
1. Yuav ua li cas khiav kom haum
2. Puas yog nws mus poob phaus tas mus li
3. Qhov pib ntawm kev noj zaub mov kom zoo rau qhov poob phaus
4. Koj yuav khiav ntev npaum li cas
Qhov hnyav los ntawm 80 txog 100 kg
Ntawm no txoj kev kawm yog twb tau mob siab dua.
Khiav 100 meters nrog lub teeb khiav, tom qab ntawd nrawm mus rau 50 metres, tom qab ntawd hloov mus rau qhov yooj yim khiav, khiav lwm 20-30 meters, tom qab ntawd mus rau theem thiab taug kev 30-50 meters. Nov yog ib ntu. Ua li 10-15 hom ntawd. Tsis txhob hnov qab, tom qab txhua tshooj 5, so los ntawm taug kev 200 meters.
Kho qhov sib ntxiv ntawm lub nra nrog qhov nrawm lossis ntev ntawm kev nrawm, thiab tseem, yog tias koj xav tias lub zog ntawm koj tus kheej, koj tuaj yeem cais tawm kev taug kev ntawm kev tawm mus.
Qhov hnyav los ntawm 60 txog 80 kg
Feem ntau, nrog qhov hnyav no, lub nra hnyav tau muab rau. Yog li, yog tias koj muaj lub cev hnyav li no, tab sis tib lub sij hawm nkag siab tias koj tsis tuaj yeem ua ib qho kev tawm dag hauv hom no, tom qab ntawd qhia ua ntej raws li xav tau los qhia cov uas muaj qhov hnyav dua.
Li ntawd. Hauv qhov no, peb txoj kev xaiv Fartlek uas yooj yim tshaj plaws.
Xaiv 1. Yooj yim khiav 30 metres, khiav ceev 30 metres, khiav tau yooj yim 40 metres, khiav ceev 30 meters. Kho cov load nrog lub suab nrawm.
Xaiv 2. 100 meters yooj yim khiav, 100 meters nrawm.
Xaiv 3. 100 meters yooj yim khiav, 100 meters nrawm dua, 50 meters taug kev.
Nyhav dua 60 kg
No lub luj tsis muaj lub luag hauj lwm loj. Feem ntau, kuv cov menyuam uas muaj qhov hnyav txog 80 kg ua tau haujlwm hnyav ntau dua li cov uas hnyav txog 60 kg. Yog li, koj tuaj yeem cob qhia rau kom poob phaus raws li tau piav qhia rau kev kawm nrog qhov hnyav los ntawm 60 txog 80. Kho lub nra nrog qhov nrawm nrawm. Qhov kev xaiv thib ob los ntawm pab pawg dhau los yog qhov zoo tshaj plaws.
Cov yam ntxwv ntawm khiav nrog fartlek.
Lub teeb khiav txhais tau tias tsuas yog khiav lub teeb. Qhov no txhais tau hais tias qhov nrawm nrog nws yuav tsum tsis pub tshaj 5 km / teev, hauv lwm lo lus, tsis nrawm dua li taug kev. Tab sis tib lub sijhawm nws yuav tsum khiav, tsis txhob taug kev.
Thaum xub thawj, peb ua kom nrawm heev, tsis nco qab txog kom sov so ua ntej kev cob qhia.
Nyeem kab lus: yuav ua li cas muab koj txhais ko taw thaum khiavkom txo kev pheej hmoo ntawm kev mob ceg thaum khiav.
Tsis txhob ua haujlwm dhau ntawm koj tus kheej. Tsis txhob qoj ib ce tam sim yog tias koj pib zoo li kiv taub hau.
Kev mob sab nrog rau Fartlek yog yam. Yog li ntawd, kuv pom zoo kom nyeem kab lus - yuav ua li cas yog sab xis los sab laug mob thaum khiavyog li tsis mus cuam tshuam koj cov workout vim muaj qhov mob no.
Txhawm rau txhim kho koj cov kev tshwm sim hauv kev khiav luv thiab nruab nrab, nws txaus kom paub lub hauv paus ntawm kev khiav ua ntej. Yog li no, tshwj xeeb rau koj, Kuv tau tsim qhov kev qhia video qhia, los ntawm saib uas koj tau lees tias txhim kho koj cov kev ua kom tiav thiab kawm kom tso koj lub peev xwm ntawm kev khiav. Tshwj xeeb rau cov nyeem ntawm kuv qhov blog "Khiav, Kev Noj Qab Haus Huv, Kev Zoo Nkauj" cov lus qhia ua yeeb yaj kiab pub dawb. Txhawm rau txais lawv, tsuas yog sau npe yuav mus rau ntawv xov xwm los ntawm nias ntawm qhov txuas: Si laim zais cia... Tau kawm cov ntsiab lus no, kuv cov tub ntxhais kawm txhim kho lawv cov kev sib tw khiav los ntawm 15-20 feem pua tsis muaj kev kawm, yog tias lawv tsis paub txog cov kev cai no ua ntej.
