Yuav ua li cas los txhim kho lub zog txoj kev kawm kev pab cuam, nyob deb khiav

Yuav ua li cas los txhim kho endurance thaum lub sij hawm ib ce muaj zog? Lo lus teb rau lo lus nug no yog nthuav txaus cov neeg. Thiab peb yog tam sim no peb yuav tsum sib tham txog nws - saib uas twb muaj lawm cov kev pab cuam, ntawm cov tshuaj uas ua rau kom endurance, thiab lawv tej yam rau hauv lub cev ntawm lub kis las.

Raws li ib tug universal txhais tau tias daws cov saum toj no qhov teeb meem, xav khiav. Nws yog ib tug yooj yim txoj kev uas tsis yuav tsum tau tshwj xeeb ce khoom.

lus qhia dav dav

Khiav, ntawm chav kawm, nws yog universal, tab sis nws yuav tsum tau ib tug tshwj xeeb ze, rau cov uas tsis txaus cia li mus coj ib tug zoo pib. Nws yog tsim nyog ntxiv thiab muaj peev xwm nyob twj ywm ntev txaus nyob rau hauv lub tempo. Yuav kom qhov no kawg, nyob rau hauv tas li ntawd rau lub cev kev kawm thiab yuav tsum tau ntau willpower thiab tactics (los yog cov khoom) ntawm lub zog. Conditionally faib tshwj xeeb thiab cov kev endurance. Lawv yog cov tsim nyog rau tej lub hom phiaj:

1. General endurance. Nws tso cai rau koj mus kho cov uas twb muaj lawm tau thiab yuav tau npaj rau tau lub cev ua ub no.
2. Tshwj xeeb endurance. Nws yuav tsum tau cov neeg muab kev koom tes nyob rau hauv lub cev kev muaj peev xwm kov yeej lub sij hawm ntev load. Nws txoj kev loj hlob muab kev koom tes ncaws pob uas xav mus npaj ib tug ntev-deb haiv neeg. Tom qab tag nrho, nws tso cai rau koj kom zoo dua tso hypoxic tej yam kev mob thiab tiv nrog aerobic exercise.

Cov kev ua si khiav yuav tsum tau ib tug ntau ntawm endurance. Cia saib yuav ua li cas kom tau nws.

General tswv yim pom zoo rau qhov zoo tshaj plaws kev tshwm sim

Yog li ntawd, nyob rau hauv thiaj li yuav ua tau noj tau, koj yuav tsum:

1. Yuav kom koom rau hauv av nrog ib tug me ntsis sawv (txog li 4%). Nyob rau hauv tas li ntawd, nws yog tsim nyog los xaiv xws li ib tug pace tias nyob rau hauv nws yuav tsis tham breathlessly. Teb yuav ua li cas los txhim kho lub endurance ntawm koj lub cev, koj yuav tsum tau nco ntsoov rau hauv lub fact tias raws li cov thawj ceev yuav tau xaiv xws li hais tias 20 vib nas this los mus kov yeej qhov kev ncua deb nyob rau hauv 30 cov kauj ruam, thiab nws aim, uas txoj kev kawm dlozhny kav tsawg kawg yog 20 feeb.
2. Complicate lawv ua si nawv Cov haiv neeg raws li tus xov tooj ntawm cov chav kawm ntawv. Yog li, lub zog yuav pab tau nyob rau hauv cuam kawb struts (ascent tsis tsawg tshaj li 8%). Ntawm cov hoob kawm, nws yog tsim nyog los siv txhua lub sij hawm, tiam sis tsuas yog ib nrab. zog ceev yuav tsum nyob rau theem ntawm yav tas los cov pawg lus.
3. Tsis txhob hnov qab mus nqa tawm lub reconstruction ntawm lawv cov leeg. Qhov no yuav ua tau ob qho tib si thaum lub sij hawm txias-down, thiab thaum lub sij hawm sov so-up thaum pib. nws yog tshwj xeeb tshaj yog pab tau rau cov neeg uas tau raug kev txom nyem kev poob plig, thiab rau ib ntev lub sij hawm tsis thauj koj lub cev. Yuav kom restore rau cov nqaij ntshiv txaus los mus ua jogging. Yog hais tias cov workout thaum xub thawj yog yooj yim, nws muaj peev xwm yuav siv tau tseg thoob plaws hauv koj workout.

Thiab tam sim no cia peb kawm cov ce, ua rau kom endurance, thiab raws li nyob rau hauv tus mus dhia.

Lub qeeb qeeb, qhov zoo

Cov muaj siab mus cuag ib tug tshwm sim feem ntau yog picks rau cov tib neeg mob. Thiab nyob rau hauv vain! Tom qab tag nrho, nws yuav ua tau tsawg kawg yog rau lub ncua pib nqaij hnov mob, thiab tej zaum kuj txawm mus microtraumas los yog cov pob txha lov.

Lub tswv yim ntawm cov thawj ce yog hais tias ib tug neeg xav tau kev pab ua nws cov mus. Rau cov neeg uas nws cov kev ua si khaub ncaws deplorable, yuav txoj kev nram qab no:

1. Nws yog tsim nyog los khiav peb caug vib nas this;
2. Taug kev nyob rau hauv lub ntsiag to pace ntawm 4.5 feeb;
3. Rov yim lub sij hawm.

Qhov no workout yog txaus ua peb lub sij hawm ib lub lim tiam. Raws li ib tug ntoo khaub lig-lub teb chaws hnub, koj yuav xaiv tau Monday, Wednesday thiab Friday. Thaum lub sij hawm, qhov yuav tsum tau ua rau kom cov load thiab txo tus so.

Thaum lub sij hawm rau lub hlis ntawm txoj kev kawm rau cov txheej txheem no yog cov neeg uas tsis nco cov chav kawm ntawv thiab txaus ntsuam xyuas lawv lub zog, yuav khav lub txiaj ntsim ntawm ob xuaj moos ntawm khiav ntawm ib tug twj ywm pace. Tiam sis ntawm no nws yog zoo dua tsis mus ua hauj lwm nyob rau hauv lub sij hawm, thiab ntawm ib tug deb. Nws muaj peev xwm muab tau ntau zog txhua txhua ob lub lis piam.

Fast dhia

Yog li ntawd, peb tseem yuav tau xav txog kev siv zog, ua rau kom endurance. Lub essence ntawm lub tom ntej no hauv chav kawm ntawv los mus rau dab tsi koj yuav tsum tau khiav ib tug tej yam deb nyob rau hauv ib tug luv luv lub sij hawm. Thiab tsis tau ib zaug, tab sis ib qhov nqi. Thiab koj yuav tsum tau khiav sai sai li tus neeg xav.

Ib qho piv txwv yog muab tso rau ib tug deb ntawm 800 meters nyob rau hauv 3 feeb 30 vib nas this. Pib nrog 4-5 poob lawm ib ce. Yog hais tias koj tsis txaus siab cov kev cai, nws yog tseem khiav thiab sim mus cuag lub hom phiaj. Thaum tag nrho cov le caag yuav muab los siv ntse, nws yog ua tau rau kom lawv muaj pes tsawg. Txawm hais tias nws yog tsis pom zoo kom khiav ntau tshaj 10 lub sij hawm nyob rau hauv ib tug workout. Nws yuav xyaum nyob rau hauv tib txoj kev raws li yav dhau los ib tug - peb zaug ib lub lim tiam.

Tam sim no uas koj paub yuav ua li cas los txhim kho endurance, Yog hais tias koj xav mus kawm yuav ua li cas sai sai khiav ntev mus. Tab sis txoj kev no yog tsim rau cov neeg uas ua tej zaum yuav tsis khiav ntawm tsawg kawg yog peb kilometers? Yog hais tias koj tsis tau ua nws - zoo, ces nyeem cov nqe lus №1.

Qeeb thiab ntev mus dhia

Cov nram qab no ce yog tsim rau cov neeg uas xav nyob rau hauv yuav ua li cas kom muaj lub zog thiab tsis tau daig los ntawm qaug zog. Lub ntsiab point ntawm nws yog tias koj xav mloog zoo rau hauv ib qho yooj yim haiv neeg. Los ntawm txoj kev, nyob rau hauv tas li ntawd rau nws cov ncaj lub hom phiaj, ib ce muaj zog yuav pab kom tsis txhob muaj kev puas zaus.

Qhov kev pab no yog npaj khiav rau lub dag zog ntawm tus txiv neej. Nyob rau hauv no txoj kev, koj yuav tsum tsis txhob khiav rau 90% ntawm nws cov rog, raws li ua cov neeg feem coob, thiab 80%. Yog hais tias 8 kilometers koj yuav tau los mus kov yeej nyob rau hauv 25 feeb, ces sim mus ua nws nyob rau hauv ib nrab ib teev. Hais tias yog, rau lub sij hawm koj muaj peev xwm siv ib qhov zoo tshaj ntawm 1.25.

sau ua ntaub ntawv kev kawm

Qhov kev pab no muab rau ib tug jogging ib ce rau qaug. Thiab nws yuav tsum tsis muaj ntau tshaj peb lub sij hawm ib lub lim tiam (koj yuav siv tau tag nrho cov tib nyob rau hnub Monday, Wednesday thiab Friday).

Nws yog tsim nyog los ua ib tug ua hauj lwm txoj kev npaj, nyob qhov twg cov kev ceev thiab deb ntawm txhua workout yuav tsum tau qhia. Nyob rau hauv cov ntaub ntawv no, lub zwj ceeb Mon - nws sprinting, tab sis nyob rau ib tug qeeb pace. On Wednesday dhau luv qoj ib ce. Thiab nyob rau hnub Friday, nws yog tsim nyog los npaj ib tug tempo workout. Los ntawm txoj kev, ua tsaug rau lub alternation txo txoj kev pheej hmoo ntawm kev raug mob. Tab sis muaj yog tsim nyob rau hauv lub tam sim no cov ntaub ntawv, xws endurance kev kawm - txhua leej txhua tus txiav txim siab rau nws tus kheej.

Cais kev sib tham - nws yog lawv rov ua dua. Tus sau ntawm no txoj kev xav pib nrog 12 reps ntawm 400 meters (los yog 6 mus rau 800). Thiab, Yog hais tias qhov kev kawm, qhov no deb tej zaum yuav muab tau ntau zog, tab sis tsis muaj ntau tshaj li 20 kis lus mev.

Plyometrics

Cov nram qab no endurance kev kawm siv percussive txoj kev. Qhov no mus kom ze tau qhia tau zoo thaum cov yuav tsum tau ceev, cov kev ceev thiab lub hwj chim. Tsis tas li ntawd plyometrics ntsiab yuav pom nyob rau hauv parkour. Nws yuav siv heev thiab ceev taw los tsim npag lub hwj chim thiab ceev. Tseem ceeb no yog dhia.

Tej kev cov txheej txheem no tsis yog, tab sis koj muaj peev xwm pib nrog rau qhov no: ua ntej, khiav ceev ceev nyob rau hauv me me increments ntawm 15-20 meters. Yog li ntawd nws yog tsim nyog los tsa lub hauv caug siab txaus (tab sis tsis dhau). Tom qab ntawd koj yuav tsum so kom txaus thiab rov qab ua 6-8 zaug ntxiv. Raws li ib tug ntxiv sov-up koj yuav tau ntxiv ib tug txawv jumps (nyob rau hauv ob txhais ceg, nyob rau sab laug, nyob rau sab xis). Nyob rau hauv thiaj li tsis tau txais kev mob, nws yog advisable mus ua hauj lwm rau hauv av los yog pavement.

Ntev tempo workout

Ntxiv mus xyuas yuav ua li cas yuav txhim khu lub cev endurance ntawm tus kab mob, cia mloog mus rau lwm txoj kev. Kev sib piv, kov rau standard le caag. Lawv muab ib tug neeg khiav nrog me ntsis qis dua li uas yuav kov yeej 10 kilometers tsis muaj teeb meem. Nws kuj npaj siab yuav ua rau kom qhov no daim duab mus rau 60 feeb.

Nws yog pom zoo kom tsuas koom ib zaug ib lub lim tiam. Yog li ntawd nws yuav tsum rau ob lub hlis. Nyob rau tib lub sij hawm, kom tsis txhob raug mob, nws yog pom zoo kom pib nrog rau tus txheej txheem mus kom ze - los ntawm 20 feeb. Txhua lub lim tiam, koj yuav tsum ntxiv 5 feeb. Yog hais tias qhov no tsis ua hauj lwm - zoo, sim ua qhov yav dhau los hom, kom txog rau thaum koj muaj peev xwm rub nyob rau hauv lub tshiab kev cai nce. Tom qab ob lub hlis ntawm txoj kev kawm muab koj tus kheej ib tug zoo so rau ib lub lim tiam. Thaum lub sij hawm, nws yuav tsum tau ua rau kom cov zaus ntawm txoj kev kawm. Yog li ntawd nws yuav tsum tau los tuav ob tug ntawm cov haiv neeg lub lim tiam no - ntev nyob dawb hnub.

Ceev thiab ntev mus dhia

Qhov kev xaiv no yog qhov opposite mus kom ze №3. Lub essence ntawm no txoj kev dag nyob rau hauv lub fact tias thaum yuav muaj xwb 25% ntawm cov tsau deb, pib khaws ceev. Thiab qhov no yuav tsum tau ua maj. Nws thiaj li, muaj ntau yam yuav xav tias lawv yog zoo li ib tug squeezed txiv qaub, tsis txhob txhawj - qhov no yog dab tsi. Tab sis tsav zoo li ib haiv neeg nees yog tsis tsim nyog.

Tshuaj mus rau tus cawm

Wb tham txog cov tshuaj uas ua rau kom endurance. Ua ntej ntawm tag nrho cov, kuv xav kom muab tso ib tug ceeb toom tias lawv siv tsis dhau tsis tau tawm hauv ib txoj lw. Yog li ntawd, xav tias ob zaug thiab tau nrog koj tus kws kho mob ua ntej yuav noj dab tsi. Lawv yuav muaj xws li ib cov nyhuv:

• lub hloov;
• metabolic;
• mixed.

Npaj ntawm thawj pab pawg neeg yog undesirable vim hais tias lawv heev siv ua rau qhov muaj mob ntawm ntau yam mob nyob rau hauv lub cev. Qhov thib ob hom yuav tsum tau noj ntau tshaj ib tug ntev lub sij hawm, tab sis lawv yuav tau es qeeb ceev ntawm kev txiav txim. Formulations nrog ib tug tov nyhuv nyob rau hauv ib nrab txoj hauj lwm.