Khiav kev cob qhia - 5 thiab 10 km hauv 5 lub lis piam
Zoo Siab
- Khiav 5 km hauv 5 lub lis piam
- Khiav 10 km hauv 5 lub lis piam
- Yuav ua li cas kom ceev dua koj qhov nce
- Yuav ua li cas xaiv cov khau haum
Pib kev sib tw los ntawm kev khiav kom luv, nws yog qhov tseem ceeb rau lub cev kom yoog tau cov kev sib dhos tshiab thiab muaj qhov tsis kam thaum tsis ua dhau thiab tsis muaj kev raug mob, thiab nws tseem yog ib qho tseem ceeb uas yuav tsum ua kev tawm tsam kom ntxiv dag zog rau cov leeg, xws li kev qhia kev hnyav.
Yog li, qhov zoo tshaj plaws yog pib nrog lub teeb mus taug kev uas sib txuas nrawm taug kev los yog prank hu, ib txwm nco ntsoov ua kom sov thiab ncab lub cev kom zoo ua ntej pib kev cob qhia, vim qhov no npaj cov leeg thiab cov leeg tawm tsam qhov kev tawm dag zog.
Ib qho kev saib xyuas uas peb yuav tsum muaj thaum pib ua haujlwm ua haujlwm yog nrog kev ua haujlwm rov ua dua, yog li nws yog qhov tseem ceeb tshaj plaws los ua haujlwm ntxiv dag zog rau tus ncej puab, tub ntxhais thiab sab qaum, uas ntxiv rau kev ntxiv dag zog rau cov pob qij txha yuav ua rau kom cov leeg loj thiab thiaj li txo qhov tsis txaus ntseeg. flaccidity
Khiav 5 km hauv 5 lub lis piam
Cov lus hauv qab no qhia tau hais tias yuav ua li cas kev cob qhia yuav tsum hloov mus rau 5 km.
| Thib Ob | Thib plaub | Hnub Friday | |
| Lim tiam 1 | 15 kev taug kev + 10 feeb taug kev + 5 feeb taug kev | Rov ua 8 zaug: 5 feeb taug kev + 2 min khiav lub teeb + 2 min mus kev | Rov ua 5 zaug: 10 feeb taug kev + 5 feeb taug kev + 2 feeb taug kev |
| Lim tiam 2 | 5 min khiav teeb + 5 rov ua dua ntawm: 5 min khiav teeb + 1 min mus kev | 10 min khiav teeb + 5 rov ua dua ntawm: 3 min khiav ceev + 1 min taug kev | 5 feeb taug kev + 20 min khiav lub teeb |
| Lim tiam 3 | 5 feeb teeb taug kev + 25 min khiav teeb | 5 feeb taug kev + 5 rov ua dua ntawm: 1 min kev dhia ua haujlwm + 2 min khiav teeb; Xaus nrog 15 min trot | 10 feeb taug kev + 30 min khiav nrawm |
| Lim tiam 4 | 5 min khiav teeb + 30 min khiav nrawm | 10 min khiav lub teeb + 4 rov ua haujlwm ntawm: 2 min muaj zog khiav + 3 min khiav teeb; Xaus nrog 15 min trot | 5 feeb taug kev + 30 min khiav nrawm |
| Lim tiam 5 | 5 min qij taw + 30 min khiav ceev | 10 min trot + 6 rov ua dua ntawm: 3 min muaj zog khiav + 2 min khiav lub teeb; Xaus nrog 5 min taug kev | Khiav 5 km |
Nws yog qhov ib txwm muaj thaum pib ntawm kev cob qhia kom hnov mob nyob rau hauv sab hauv plab, kuj paub zoo li donkey mob lossis mob hauv lub fagot, vim tias nws zoo li vim tsis muaj qhov tawm tsam ntawm lub cev thiab tsis muaj suab nyob hauv kev ua pa. Saib yuav ua li cas los tswj kev ua pa kom raug ntawm no.
Khiav 10 km hauv 5 lub lis piam
Txhawm rau pib cob qhia kom khiav 10 km, nws yog ib qho tseem ceeb yuav tsum tau ua li 30 feeb ntawm kev khiav 3 mus rau 4 zaug hauv ib lub lis piam, vim tias lub cev muaj ntau dua qub thiab cov leeg muaj zog los tiv thaiv kev raug mob.
| Thib Ob | Thib plaub | Hnub Friday | |
| Lim tiam 1 | 10 min trot + 4 repetitions ntawm: 3 min taug kev ntsis + 2 min kev taug kev lub teeb; Xaus nrog 10 min trot | 10 min trot + 4 repetitions ntawm: 7 min taug kev ntsis + 3 min taug kev lub teeb; Xaus nrog 10 min trot | 10 min trot + 4 repetitions ntawm: 7 min taug kev ntsis + 3 min taug kev lub teeb; Xaus nrog 10 min trot |
| Lim tiam 2 | 10 min trot + 3 repetitions ntawm: 5 min mus kev + 2 min mus kev taug kev; Xaus nrog 10 min trot | 10 min trot + 3 rov ua dua ntawm: 10 min khiav teeb + 3 min mus kev; Xaus nrog: 10 min trot | 10 min trot + 2 repetitions ntawm: 25 min khiav teeb + 3 min taug kev |
| Lim tiam 3 | 10 min trot + 3 repetitions ntawm: 10 min mus kev + 2 min taug kev lub teeb; Xaus nrog 10 min trot | 10 min trot + 2 repetitions ntawm: 12 min khiav teeb + 2 min taug kev lub teeb | 2 rov ua dua ntawm: 30 min teeb khiav + 3 min mus kev |
| Lim tiam 4 | 10 min trot + 4 rov ua dua: 10 min ntsis taug kev + 2 min mus kev; Xaus nrog 10 min trot | 10 min trot + 2 repetitions ntawm: 12 min taug kev ntsis + 2 min taug kev lub teeb | 50 min khiav teeb |
| Lim tiam 5 | 10 min trot + 5 repetitions ntawm: 3 min taug kev ntsis + 2 min taug kev lub teeb; Xaus nrog 10 min trot | 30/40 min khiav lub teeb | Khiav 10 km |
Txawm hais tias qhov nkees tsis tshwm sim thiab qhov kev ua si tsis coj tawm ntawm lub cev, nws yog qhov tseem ceeb kom hwm cov qib ntawm kev cob qhia kom tsis txhob raug mob rau cov leeg thiab lub hauv caug, vim tias qhov nce zuj zus ntawm qhov kev txhawb nqa ntxiv dag zog thiab ua rau lub cev tiv thaiv ntxiv.
Yog tias koj twb tau ua tiav koj lub hom phiaj, saib tam sim no yuav npaj li cas khiav 15 km ntawm no.
Yuav ua li cas kom ceev dua koj qhov nce
Txhawm rau ua kom tau txais lub zog thiab thev naus laus zis, nws yog qhov yuav tsum muaj kev nce ntxiv hauv qhov kev kawm, thiab txhawm rau txhim kho lub cev lub cev thiab ua kom lub zog rov qab los ntawm cov leeg, nws yog qhov tseem ceeb rau lwm lub sijhawm ntawm lub teeb khiav thaum lub cev ua si.
Ib qho ntxiv, hloov ntawm kev khiav thiab taug kev kuj ua haujlwm los ua kom lub zog rog thiab pab ua kom yuag. Ntawm no yog yuav ua li cas ua cov workout los hlawv roj.
Yuav ua li cas xaiv cov khau haum
Txhawm rau xaiv cov khau haum ua ke nws yog ib qho tseem ceeb kom paub txog hom kab mob uas koj muaj. Yog tias ko taw kov av hauv qhov chaw ncaj, txoj hlua sib txuas yog qhov nruab nrab, tab sis yog hais tias ko taw kov av ntau dua nrog sab hauv, txoj hlua tawm yog hais, thiab yog tias nws nrog sab nraud, txoj kev sib tw yog supinated.
Muaj cov khau ntaub tshwj xeeb rau txhua hom kev sib txawv, raws li lawv pab txhawm rau txhim kho qhov chaw ntawm ko taw, dua li nws yog qhov tseem ceeb los ntsuas qhov hnyav ntawm cov khau ntaub, qhov kev nplij siab thiab seb puas yog dej, tshwj xeeb tshaj yog rau cov neeg uas feem ntau khiav hauv noo puag ncig lossis los nag. Saib yuav ua li cas paub hom kab taw kom xaiv cov khau zoo tshaj plaws ntawm no.
Yog tias koj tau hnov mob thiab tsis xis nyob thaum muaj kev cob qhia, saib 6 qhov teeb meem tseem ceeb ntawm qhov mob hauv kev khiav.
Saib Tatiana Zanin cov lus qhia rau ib daim ntawv qhia rau kev ua tau zoo hauv isotonic los txhawb koj txoj kev kawm:
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