Kev nto moo tshaj plaws thiab txoj kev yooj yim tshaj plaws kom yuag yog khiav. Yog li khiav li cas, paab npaum le caag?
Ntev
Cov rog tau pib muab hlawv ua ntej 30 feeb tom qab pib ua haujlwm. Yog li, thiaj li khiav kom tau txais txiaj ntsig, lub sijhawm ua haujlwm khiav yuav tsum yog tsawg kawg 30-40 feeb, thiab nyiam dua ib teev.
Qhov no tshwm sim vim tias hauv thawj ib nrab teev ntawm kev khiav, lub cev siv tsis rog tsis yog lub zog, tab sis glycogen, uas tau muab los ntawm carbohydrates. Tsuas yog tom qab glycogen sau tawm lub cev puas pib nrhiav lwm txoj hauv kev ntawm lub zog, pib hlawv roj. Ib qho ntxiv, cov rog yog hlawv los ntawm cov enzymes uas tsim cov protein. Yog li, yog tias koj noj nqaij rog me me thiab cov khoom siv mis nyuj, tom qab ntawd qhov tsis muaj protein ntau yuav cuam tshuam rau qhov kev siv ntawm cov rog rog.
Siv zog
Koj yim khiav ceev, koj cov rog sai dua. Tias yog vim li cas kev taug kev yooj yim tau yuav luag tsis muaj qhov hnyav rau qhov hnyav. Nyob rau tib lub sijhawm, ib qho yooj yim khiav, cov kauj ruam ntawm uas txawm qeeb qeeb tshaj ib kauj ruam, tseem hlawv cov rog zoo dua vim qhov sib "qib sib ya". Kev khiav haujlwm ib txwm muaj kev hnyav ntau dua li taug kev, tsis hais kev nrawm dabtsi.
Kev Sib Koom Tes
Nws yog qhov tseem ceeb heev rau kev khiav haujlwm tsis nres ntawm koj qhov kev xav ua. Kev ua txhaum loj uas ntau tus neeg pib tshiab tau ua yog tias lawv tsis paub yuav ua li cas khiav kom poob ceeb thawj, pib nrawm dua, thiab tom qab ntawv taug kev ntawm txoj kev. Qhov no tsis tsim nyog ua. Nws yog qhov zoo dua los pib maj mam khiav thiab khiav tag nrho qhov deb ntawm tib lub nrawm, thaum tsis txav mus rau ib qib zuj zus.
Kev quav rau lub cev
Yog tias koj khiav ntawm tib qho chaw deb txhua hnub, tom qab ntawd pib cov rog yuav pib ploj mus. Thiab tom qab ntawd lawv yuav nres, vim hais tias lub cev yuav tau siv rau kev thauj khoom zoo li no thiab kawm siv lub zog ntau dua yam tsis tau siv cov roj tsis zoo. Yog li ntawd, qhov deb thiab nrawm yuav tsum tau hloov ua ntu zus. Khiav 30 feeb ntawm qhov nrawm hnub no. Thiab tag kis 50 feeb maj mam. Yog li lub cev yuav tsis muaj peev xwm tau txais siv rau lub luag haujlwm, thiab yuav nco ntsoov cov rog kom zoo.
Fartlek lossis khaub hlab khiav
Hom kev khiav hauj lwm zoo tshaj yog fartlek... Lub ntsiab lus ntawm kev khiav li no yog koj ua lub nrawm dua, tom qab koj pib khiav nrog lub teeb khiav, thiab tom qab ntawd nrawm dua. Txoj kev yooj yim khiav tuaj yeem hloov nrog kev taug kev yog tias koj tsis muaj zog txaus.
Siv thawj lub schema 200 meters khiav lub teeb, 100 metres acceleration, 100 meter kauj ruam, tom qab ntawv rov qab 200 meters nrog lub teeb khiav. Thaum koj muaj lub zog txaus, hloov cov kauj ruam nrog kev khiav tau yooj yim.
