Qhov kev ncua deb, 400 meters ntev, yog tus khiav nrawm tshaj plaws. Txhawm rau kom kawm khiav 400 metres, koj yuav tsum tau qhia koj ob txhais ceg thiab muaj peev xwm muab faib rau cov tub rog raws qhov kev ncua deb.
Ceg ua haujlwm rau kev sib tw 400 meters
Nws yog qhov tseem ceeb rau txhua lub paj taub kom muaj ob txhais ceg muaj zog... Yog li, tsawg kawg ib nrab ntawm lub sijhawm kev cob qhia yuav tsum mob siab rau kev npaj lub cev rau kev cob qhia cov leeg ceg.
Rau qhov no, cov kev tawm dag zog xws li: zaum taub, zaum-sawv nrog ib tug barbell, "rab yaj phom", lub ntsws nrog tus pas nrig lossis dumbbells, kev qhia ko taw, taug kev ntawm kev txhawb nqa nrog dumbbells, ceg nias, thiab lwm yam yog tsim nyog. Koj tuaj yeem hloov lawv sib txawv, tab sis tom qab ua haujlwm 5-6 Rov ua qhov qub, koj yuav tsum yws 100-200 meter rau txoj kev ua kom txias. Tom qab ntawv txuas ntxiv ua cov kev tawm dag zog.
Nws yog ib qho tseem ceeb kom nres lub zog kev cob qhia tsis pub dhau 2 lub lis piam ua ntej kev sib tw nws tus kheej, txwv tsis pub txhais ceg yuav tsis muaj sijhawm "khiav mus tas".
Kev siv dag zog lub zog rau kev khiav 400 meters
Lub zog tawg yog qhov tseem ceeb rau kev pib nrawm. Txij li thaum 400 meters yog, txawm hais tias yog qhov ntev, tab sis tseem yog ib qhov khiav nrawm, qhov pib nrawm yog tsis muaj tsawg dua li dhau tag nrho qhov kev ncua deb. Nws qhia los ntawm dhia. Cov kev tawm dag zog no suav nrog kev sib zog siab, "qav", dhia ntawm kev txhawb nqa, dhia ntawm qhov chaw, dhia ntawm ko taw mus ko taw, dhia hlua.
Ib yam li kev xyaum ntawm cov leeg ntawm ob txhais ceg, dhia kev qoj ib ce yuav tsum "nrawm" nrog ntu dhia ua si... Nws yog qhov zoo tshaj plaws kom tsis txhob dhia kev ua haujlwm tsis pub dhau ib thiab ib nrab lub lim tiam ua ntej pib.
Kev qhia kev kub ceev endurance kom khiav 400 meters
Kev ceev nrawm yog qhov tseem ceeb tshaj ntawm kev ua haujlwm ntawm qhov kev ncua deb no. Nws yog qhov tseem ceeb heev, tom qab tau nce nrawm thaum pib, yuav ua kom nws kom txog thaum kawg tiav. Kev ceev nrawm yog qhov zoo tshaj plaws kev cob qhia los ntawm kev ua ncab 200-400 meters 10-15 zaug nrog so me ntsis.
Ntau cov lus uas yuav pab tau rau koj:
1. 400m Tus Txheej Txheem du Tus Qauv
2. Dab tsi yog luv khiav
3. Khiav txheej txheem
4. Si laim ua zog Qoj ncaug
Ntawm no yog cov piv txwv ntawm cov kev xaiv rau kev ua haujlwm kom thiaj li ua kom qhov nrawm nrawm dua:
10 zaug 400 metres, so 3 feeb lossis 400 metres teeb jogging
15 zaug 200 metres, so 200 meters los ntawm kev dhia lossis taug kev
20-30 zaug 100 metres txhua nrog 1-2 feeb so.
Muaj ntau txoj hauv kev xaiv, qhov tseem ceeb yog to taub lub ntsiab cai nws tus kheej. Nws tseem yog qhov tseem ceeb kom nkag siab tias rau qhov kev ncua deb li no tsis tas yuav muaj kev ncab ntev dua, hais tias 600 lossis 800 metres, vim qhov no tsis yog kev qhia ceev, tab sis kev tiv thaiv dav dav, uas xav tau ntau dua los ntawm nruab nrab ncaws pob tshaj li khiav tawm.
Kev nkag siab lub tswv yim hais txog yuav ua li cas decompose rog ntawm qhov deb ntawm 400 meters
Cov neeg ncaws pob tsis tshua paub dhau los, thiab cov kws tshaj lij feem ntau, ua yuam kev los ntawm kev pib sai sai. Tab sis tsis muaj lub zog sab laug mus rau ntawm txoj kab tiav, thiab cov neeg sib tw li no raug kov yeej los ntawm cov neeg uas muaj peev xwm tshaj tawm lawv lub zog.
Hauv kev khiav 400 metres, nws yog qhov tseem ceeb kom paub txog koj qhov ua tau zoo thiab nkag siab tias koj yuav tsum khiav kev deb li cas kom tsis txhob "poob" ntawm txoj kev kawg. Tsuas muaj ib txoj hauv kev los nkag siab txog qhov no - los ntawm kev khiav txoj kev no. Tias yog vim li cas thiaj muaj kev sib tw tseem ceeb heev rau kev ncaws pob.
Koj tuaj yeem tsim ib qho ntawm qhov ua tau zoo tiv thaiv lub zog kom thaum pib ntawm kev ua haujlwm tom qab sov tas, sim tam sim ntawd khiav kom deb li 400 meters qhov siab tshaj plaws. Tom qab ntawd koj yuav nkag siab tias koj yuav tsum khiav ceev npaum li cas. Qhov no tuaj yeem ua kom tsis pub dhau 1.5 lub lis piam ua ntej pib.
Nws yog qhov zoo tshaj rau rhuav tshem cov rog ntawm qhov deb li hauv qab no:
- Pib khiav ceev ntawm 50-60 meters txhawm rau txhawm rau ua txoj haujlwm zoo ntawm ntug thiab nrawm koj lub cev kom nrawm li sai tau los ntawm qhov chaw so.
- Tom qab ntawd, saib rau koj qhov siab tshaj plaws, thaum koj nkag siab tias koj yuav tswj kom txhua qhov deb. Yog li khiav 200-250 meters
- Pib qhov kawg kev sib tw kawg nkaus 100 m ua ntej ua tiav txoj kab. Ntawm no txoj haujlwm yog kom txav koj ob txhais ceg sai li sai tau. Ua kom nce ntu ntawm tes ua haujlwm kuj yuav pab tau. Txawm hais tias kev ua haujlwm ntawm txhais tes mus nrawm dua li kev ua haujlwm ntawm ob txhais ceg, txhais ceg yuav tseem sim "cuam" nrog npab, thiab lub nrawm yuav nrawm dua.
Txawm hais tias tsis muaj kev tawm dag zog hauv lub cev tsuas yog ib hlis xwb, koj tuaj yeem qhia qhov ua tau zoo ntawm qhov deb ntawm 400 meters. Nws raug nquahu kom cob qhia 4-5 zaug hauv ib lub lis piam, hloov pauv ntawm lub ntsaws. Ntawd yog, hnub no koj qhia txhais ceg muaj zog, tag kis koj dhia ua haujlwm, thiab ib hnub tom qab koj qhia kev muaj zog thev, tom qab ntawd koj rov qab los qhia ceg. Ob lub lis piam ua ntej pib, cais lub zog ua haujlwm los ntawm kev cob qhia thiab cia tsuas yog khiav thiab dhia. Thiab 1.5 lub lis piam ua ntej pib, tshem tawm jumps thiab tawm tsuas yog khiav. Peb hnub ua ntej cov kev cai los yog ua ntej kev sib tw, tawm hauv koj txoj kev tawm tsuas yog ob peb zaug ntawm 100-200 meters thiab ua kom sov zoo thiab txias-nqes.
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 ua cov plaub muag zoo rau hnub ntawm kev sib tw, ua lub zog ua haujlwm zoo rau kev khiav thiab lwm tus. Yog li no, kuv xav 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 xaib 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.
Hmoov zoo ntawm kev sib tw!
