Thaum khiav, roj tsuas kub hnyiab hauv cov xwm txheej thaum koj khiav ntawm txoj kev txwv qee lub sijhawm. Qhov no tsuas yog ua tiav los ntawm kev siv lub caij luv , uas yog qhov tseeb tshaj plaws rau qhov poob phaus.
Qhov twg khiav?
Qhov chaw yooj yim tshaj plaws rau kev xyaum khiav haujlwm yog kev ua si nrog lub caij ua kis las. Yog li koj tau yooj yim hloov ntawm ib qho pace mus rau lwm tus, hloov lub ceev thiab inclination ntawm tus khiav.
Txawm li cas los xij, khiav hauv stadiums yuav tsis muaj tsawg dua. Ua li no koj yuav tsum tau muaj kev mob siab, ib qho kev nres thiab ib lub plawv nres.
Thaum twg khiav?
Muaj coob tus tau yuam kev, thov tias thaum sawv ntxov khiav lub plawv, thaum nruab hnub - cov leeg nqaij viav vias, thiab yav tsaus ntuj - txhawb nqa poob phaus. Qhov tseeb, koj yuav tsum khiav thaum nws yooj yim rau koj los ntawm kev pom ntawm lub cev. Qee cov neeg tsis tuaj yeem khiav thaum sawv ntxov, lwm tus neeg nyiam khiav thaum yav tsaus ntuj, vim qhov no lawv muaj kev xav noj mov, qhov thib peb yog qhov sib txawv ntawm "teeb meem" los mus qhia thaum hmo ntuj, vim tias lawv pab rau "kev phem" kev tshaib kev nqhis.
Dab tsi ua ntej thiab tom qab haiv neeg?
Ua ntej jogging rau 1.5 teev koj xav tau khoom noj txom ncauj nrog carbohydrates nrog tsawg GI - nws yuav ua tau porridge, tsis qab zib, macaroni ntawm coarse ntau yam, muesli. Lub zog tom qab khiav rau qhov poob phaus yuav tsum kaw lub qhov rai carbohydrate kom muaj lub zog ntawm glycogen, uas yog lub sij hawm kawm. Hauv thawj feeb tom qab khiav, koj tuaj yeem haus dej kua txiv, thiab tom qab 20-40 feeb nws yog high-qib noj zaub mov carbohydrate-protein.
Pulse
Raws li peb tau hais lawm, lub plhaw thaum khiav rau qhov poob phaus plays lub luag haujlwm tseem ceeb. Nws yuav tsum tau limiting, thiab rau ib tug poj niam nws txhais tau hais txog 157 neeg ntaus / min.
Khiav kev kawm
Zoo, qhov kev pab cuam ntawm kev khiav rau qhov poob phaus, tsis muaj yam koj ua tsis tau.
Qhov Xaiv 1 (Yog tias koj muaj kev cob qhia zoo rau lwm hnub):
- Hnub Monday - rov qab thiab hauv siab;
- Tuesday - interval khiav;
- ib puag ncig - triceps thiab deltas, nias;
- Hnub Thursday - caij nyoog khiav;
- Friday, hnub Sunday - so;
- Hnub Saturday - txhais taw.
Kev Xaiv 2 (yog tias koj tsuas yog khiav):
- Monday - khiav 200 m thiab 2-3 min taug kev, yog li 10 zaug;
- Hnub Wednesday - jogging 800 m thiab 2-3 feeb so, 3-4 intervals;
- Friday - yoo jogging 5 km.
Txawm li cas los xij, qhov kev hloov ntawm kev ua haujlwm thiab kev muaj zog yog ntau
Thaum teeb tsa kev cob qhia txog kev poob phaus, nws yuav tsum tau nyob rau hauv lub siab xav tias qhov ceev tshaj plaws thiab feem ntau tshwm sim pom tau los ntawm kev hloov lwm yam. Yog li, koj tuaj yeem xa qhov kev xav tau thiab siv 30 vib nas this ntawm sprints thiab 2 feeb so nrog cov kev pabcuam loj teev tseg saum toj no.
Tab sis qhov tseeb txog uas yuav luag txhua yam yog tsis nco qab lawm yog kev sov so thiab ib lub suab. Lub caij sov "suav nrog" koj lub cev nyob rau hauv txoj kev ntawm roj hlawv (qhov no xam nrog tsis sov, tab sis ntau dhau lawm), thiab lub plhaub yog tsim nyog yuav tsum tau muab cov khoom pov tseg los ntawm cov leeg thiab so kom txaus rau tom qab hnyav.