Yuav ua li cas los tsim endurance? Ce tsim endurance

Endurance - muaj peev xwm ntawm ib tug kab mob kom tiv thaiv qaug zog thaum lub sij hawm lub cev ua si. Nws yog ntsuas los ntawm lub sij hawm, thaum lub sij hawm uas cov nqaij ntshiv yuav ua tau ib tug kev ua hauj lwm. Cov neeg uas tau tsim muaj lub zog, ua tau zoo zoo nyob rau hauv cov kev ua si thiab zoo npaum li cas xav tias nyob rau hauv lub neej txhua hnub. Uas yog vim li cas no lub npe yog ib qho tseem ceeb xwb tsis rau kev ncaws pob, tab sis kuj rau cov neeg uas ib txwm xav kom noj qab nyob zoo, kom nquag plias thiab tub ntxhais hluas.

hom

, Koj yuav tau mus nrhiav seb yog dab tsi nws yog ua ntej koj yuav tau xyuas seb yuav ua li cas los tsim endurance. Mas, lub cev kuj mus kev nyuaj siab yog muab faib ua ob hom:

1. General, los yog raws li nws yog hu ua - aerobic. Nws yog qhia nyob rau hauv lub cev muaj peev xwm ua siab siv ua hauj lwm rau ib tug ntev lub sij hawm.

2. Qhov thib ob hom yog hu ua ib tug tshwj xeeb (kev) endurance. Nws qhia txog cov kev muaj peev xwm ntawm tib neeg lub cev mus ua ib tug kev hom ua hauj lwm nyob rau hauv ib qho kev ua si nawv, ntawm ib tug predetermined tus nqi, rau ib ntev lub sij hawm.

Qhov thib ob hom yog ntxiv subdivided rau hauv peb subspecies:

• Ceev. Nws yog qhia los ntawm ib tug caij nyoog ntawm lub sij hawm thaum lub sij hawm uas ib tug neeg muaj peev xwm ua tau tej yam yeeb yam nrog rau qhov tsim nyog theem ntawm pace thiab ceev.
• Kom sib haum. Nws yog hais txog tus kuj tau tus kab mob rau lub cev muaj zog ua si, nrog los ntawm kev ua ntau yam kev thiab tactical hauj lwm.
• Fais fab. Qhov no zoo ntawm qhia lub cev kev muaj peev xwm withstand lub cev kev nyuaj siab tsis tau poob nws cov hauj lwm zoo.

Yuav ua li cas los tsim muaj lub zog txoj kev

Yuav kom tsim aerobic endurance, koj yuav tsum kam nrog cyclic ce. Nyob rau hauv cov ntaub ntawv no, tag nrho cov nqaij pawg yuav tsum mus rau ib co raws li kev koom tes nyob rau hauv lub chaw ua hauj lwm. Ntawm no tuaj mus rau cov kev pab ntawm cov kev qoj ib ce, zoo li mus taug kev, ua luam dej, cycling, skiing thiab txawm ib tug yooj yim tej ntawm taws. Rau txoj kev loj hlob ntawm tej yam kuj yog tsim nyog, raws li ib tug txoj cai, kev sib tw ce. Yog li, peb xav txog lub ntsiab txoj kev siv nyob rau qhov no qhov teeb meem:

1. Cov kev niaj hnub ua cim. Cov kev yuav mus ua haujlwm nyob hauv kev ua raws cai nrog ib tug qhov ceev, atherosclerosis thiab amplitude.

2. kuj tsis paub meej txoj kev. Ntawm no yog ib tug zoo ib yam hloov ntawm load, ceev, los yog amplitude.

3. Cov kev repeats. Nyob rau hauv cov ntaub ntawv no, lub ce yog ua li cas sai sai heev (tsis pub dhau 20 vib nas this), ces ua raws li los ntawm ib tug so thiab re-load.

4. Cov ncig txoj kev. Tib yam li cov tas los yam khoom, tsuas yog tus tshiab ce yog ua li cas nyob rau hauv txhua txhua tshiab mus kom ze.

5. Lub gaming txoj kev. Endurance yog tsim nyob rau hauv ib yam ntawm cov kev ua si. Ua ke nrog nws txoj kev kawm thiab cov kev tswj ntawm tus cwj pwm txawv.

6. sib tw txoj kev. Nws yuav lub tua ntawm ntau yam ce nyob rau hauv daim ntawv ntawm cov kev sib tw.

Tsim tag nrho kuj

Nws yog lub sij hawm kom to taub yuav ua li cas los tsim endurance. Nws yuav qhia txog cov kev nyob tsis tswm, raws li nws siv kiag li txhua leej txhua tus, nyob rau hauv sib piv rau cov kev. Nyob rau hauv tas li ntawd, rau txoj kev loj hlob ntawm tej endurance nyob rau hauv txhua kev ua si nawv yuav tsum tau sib txawv ce. Thiab tej zaum tej kev tshawb fawb ua rau tib neeg txi lawv noj qab haus huv rau lub hom phiaj ntawm tsis tau zoo ib tug tshwm sim.

ce

Ce tsim endurance, yog cyclical. Lawv khiav ntev (txog li 20 feeb), nyob rau hauv ib tug measured hom.

Yog li, cov qhov zoo tshaj plaws ce ntxiv dag zog rau lub cev muaj peev xwm yuav qhia tau raws li nram no:

1. qeeb tab sis ib tug ntev ntoo khaub lig. Nws ntev yuav ncav cuag ob teev.

2. Fast khiav ntawm tsawg tshaj li deb.

3. alternating taug kev thiab khiav rau ob peb teev.

4. Cov qeeb tab sis tas mus li ua luam dej.

5. Qhov kev ua si ntawm football los yog basketball.

6. Cross-lub teb chaws caij ski ntawm ib tug deb ntawm 15 km.

7. dhia hlua series. Series yuav kav mus txog rau ib feeb, thiab tus so ntawm series - 2-3 feeb.

8. Biking nyob rau hauv ib tug ntsuas pace tshaj ntev ncua kev.

9. Biking ntawm ib tug sai pace tshaj luv luv mus.

Raws li koj tau pom, cov kev ua si, kev ua siab ntev thev, yog heev ntau haiv neeg. Yog li ntawd ib tug yuav xaiv lub feem ntau haum kev xaiv. Excuses yog tseeb yuav tsis tau tsim nyog. Tshwj xeeb tshaj yog cov kev ua si nawv, tsim endurance, lig siv tau rau tag nrho cov.

Cov ntsiab lus uas ce

1. Ib tug gradual nce nyob rau hauv load. Nyob rau hauv tus txheej txheem ntawm kev kawm rau hauv lub cev maj mam adapts kom loj loads.

2. systematic. Tsuas yog hais tias ce ua tsis tu ncua, lawv yuav coj cov kev pab cuam mus rau lub cev. Nws yog tsim nyog los nruj me ntsis soj ntsuam cov txheej txheem thiab ua rau kom nyob rau txhua lub tshiab rau theem ntawm lub load. Nws yog tsis tsim nyog rau tsis nco qab kuj hais txog tus so.

3 qhov ntev. Tsis txhob hnov qab tias tsuas yog tsim nyog mus kom ze yuav tiv thaiv lub plawv thiab cov hlab ntsha los ntawm overwork, thiab yuav muab cov yam tshwm sim.

khoom noj khoom haus

Raws li koj paub, kev noj haus ntawm ncaws pob thiab tus neeg zoo tib yog ho sib txawv. Thaum ib tug neeg cob qhia cov endurance, lub cev khiav tawm ntawm lub zog stocks. Yuav kom restore lawv, koj yuav tsum haus mas carbohydrates thiab nqaijrog. Nws carbohydrates yog qhov zoo tshaj plaws "roj" rau ib tug neeg ncaws kab taub.

Carbohydrates. Lawv koob tshuaj nyob ntawm tus neeg tus yam ntxwv ntawm tus kab mob. Yam tsawg kawg nkaus txhua hnub tus nqi ntawm 4 grams tauj ib 1 kg ntawm lub cev. Txawm li cas los, thaum muab kev cob qhia, qhov no daim duab ntawm lub nce mus 9 grams. Noj cov khoom uas carbohydrates nyob rau hauv excess yog tsis ntshaw, vim hais tias nws yuav coj mus rau lub tsos ntawm cov rog. Rau siab tsim endurance, yuav tsum maj mam nce koj carbohydrate kom tsawg thiab tswj ceeb thawj. Cov khoom uas muaj ib tug ntau ntawm carbohydrates yog: oats, buckwheat, mov, legumes, txiv hmab txiv ntoo thiab zaub.

Cov nqaijrog. Tsim endurance, nco ntsoov noj protein. Lub sij hawm tus nqi ntawm cov protein yog 1.4 g ib 1 kg lub cev. Thaum lub sij hawm ntev-lub sij hawm thiab kev muab siab kho kev kawm, nws yuav tsub rau 1.8 g ntau ntawm cov protein nyob rau hauv qe, ntses, nqaij mos lwj tsuav, nqaij qaib thiab nqaij ntshiv liab nqaij.

Sibhawm. endurance txoj kev loj hlob yeej txhawb txoj kev siv cov fatty acids, Sibhawm yuav tsum yog li ntawd yuav tsum muaj xws li nyob rau hauv cov khoom noj. Tus nqi ntawm cov roj ntim yuav tsum tau 15-20 feem pua ntawm tag nrho cov zog hlawv. Nws yog ib nqi hmoog rau cov khoom, xws li txiv roj thiab flaxseed roj, ceev thiab hiav txwv ntses.

Tsis txhob hnov qab kuj hais txog cov dej. Dej yog tsis tshua muaj ib qho tseem ceeb rau txhua tus neeg. Nws yuav siv tau raws li ntawm workouts, raws li zoo raws li thaum lub sij hawm.

xaus

Peb lub cev muaj peev xwm sawv ntawm ntau yam thiab qhov zoo tshaj plaws txoj kev uas yuav mus saib qhov no - los tsim kuj mus kev nyuaj siab. Ib tug neeg uas tau tsim lub dag lub zog, agility, endurance thiab kev sib koom tes, tsis muaj mob, yog ib txwm nyob rau hauv zoo zoo lawm thiab zoo dab, vim hais tias, raws li yog tus paub zoo tias: "Nyob rau hauv lub cev noj qab - noj qab nyob zoo lub siab". Xws li ib tug pab tau vaj tse ntawm lub ua si nawv, raws li cov kev loj hlob ntawm nyob tsis tswm, tseem ceeb tshaj inflated lub cev los yog dai rau ntawm phab ntsa ntawm lub npib, vim hais tias nws yuav noj qab haus huv ntawm cov hlab plawv system. Ntawm no yog peb yog nrog koj thiab nrhiav tau li cas los tsim endurance, thiab hais tias nws feem ntau yog.