2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Peb muaj ntau cov lus hais txog dab tsi ua yuam kev pib ua hauv kev khiav, tab sis yuav luag tsis muaj dab tsi hais txog kev ua yuam kev uas cov neeg uas tsis tshiab los khiav raug kev txom nyem los ntawm, nws tsuas yog tias muaj kev sib tw ntev heev hauv kev cob qhia. Qhov nthuav tshaj plaws yog tias tseem muaj ntau yam nrog cov neeg tuaj tshiab, tshwj xeeb tshaj yog lub sijhawm nrog kev khav theeb thiab tsis muaj brakes, tsuas yog qhov chaw ntawm qhov teeb meem sib txawv.;)
Cia peb pib nrog cov pib tshiab, thiab tom qab ntawd peb yuav txav mus rau cov neeg uas txiav txim siab tias txij li lawv twb muaj kev ua haujlwm zoo tom qab lawv, nws txhais tau hais tias koj tsis tuaj yeem muab damn txog txhua txoj cai txawm tias tom qab so ntev!
Beginner's khiav yuam kev
1. Xaiv cov khau ntaub tsis ncaj ncees lawm
Niaj hnub no, cov khau ntaub tsawg kawg yog nyob rau hauv vogue, tau siv los ua ntau "dutik" khau, tab sis qhov tseeb, nruab nrab version yog tsim rau cov pib tshiab. Muaj ntau ntau yam tsis nyiam tab sis nyiam khau ntaub nrog txoj cai ko taw thiab cushioning zoo uas koj tsuas yog xav tau yog tias koj pib khiav thiaj li tshem tau cov phaus ntxiv. Sneakers nrog nyias ib leeg nyob rau hauv cov ntaub ntawv no tsuas yog ua rau nws hnyav dua, ua rau muaj kev raug mob ntawm lub hauv caug (qhov no, nws tau txais ntau tshaj).
Yuav ua li cas? Tej zaum nws yuav tsim nyog mus ntsib kws kho mob ua ntej mus tom khw, raws li koj yuav xav tau orthopedic insoles. Thaum xaiv khau ntaub, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khau yuav tsum zaum zoo ntawm ko taw, pob taws yuav tsum tsis txhob dangle nyob rau hauv txhua rooj plaub, lub lacing yuav tsum tsis txhob nias rau ntawm lub hauv caug ntawm txhais ceg, thiab yuav tsum muaj qhov chaw me ntsis ntxiv nyob rau hauv lub lacing. ntiv taw nyob pem hauv ntej ntawm tus ntiv taw loj. Nws yog qhov zoo dua los xaiv khau ntaub thaum yav tsaus ntuj, txij li lub sijhawm no koj txhais ceg yuav loj dua me ntsis (o vim yog kev taug kev thiab lwm yam kev ua ub ua no) thiab koj yuav twv yuav raug xaiv cov khau ntaub uas yuav tsis nias koj.
2. hnyav dhau los pib
Tus txheej txheem pib ua yuam kev yog pib sai dhau ntawm qhov tseeb ntawm lo lus. Ntawd yog, lawv mus ntxiv, tej zaum, thawj zaug hauv lawv lub neej tom qab lub sijhawm kawg lawv dhau 2 km tus qauv hauv tsev kawm kaum ob xyoos dhau los, thiab tam sim ntawd pib khiav nrawm. Qhov tshwm sim yog mob hnyav nyob rau sab hauv ntawm 500 meters thiab kev qias neeg rau kev khiav tsawg kawg yog lwm xyoo.
Qhov thib ob xaiv yog ua kom cov kev ceev thiab cov nyob deb heev sai sai, raws li ib tug tshwm sim ntawm uas koj yuav tau txais heev loj kev raug mob, piv txwv li, ib tug qaug zog puas.
Yuav ua li cas? Tsis txhob maj. Rub tawm koj lub app khiav, teeb tsa koj qib nkag, sim khiav thiab ua raws li koj txoj kev npaj. Thiab nco ntsoov txoj cai golden: tom qab txhua lub lim tiam ntawm kev khiav, nce qhov kev ncua deb tsis ntau tshaj 10% ntawm qhov dhau los.
3. Teem lub hom phiaj tsis muaj tseeb
Thaum peb saib lwm tus neeg sab nraud, ntawm qhov nws ua, peb feem ntau xav ua kom zoo dua, lossis tsawg kawg tsis yog phem dua. Tab sis tib lub sijhawm, peb tsis tshua xav txog qhov nws lub cev lub cev muaj zog yog dab tsi, nws tau khiav ntev npaum li cas thiab seb nws puas tau ua haujlwm nrog tus kws qhia. Raws li qhov tshwm sim, qee zaum nws tshwm sim tias dab tsi yog qhov yooj yim sov so rau tus neeg no tuaj yeem tsoo tus neeg tsis tau npaj.
Koj puas xav khiav koj thawj 10K lossis ib nrab marathon? Zoo kawg! Cia li ua nws tsis nyob rau hauv ib lub hlis! Nrog rau txoj hauv kev zoo, kev npaj rau kev sib tw marathon yuav siv sijhawm ib xyoos, thiab qhov no yog tag nrho nrog cov txheej txheem kos duab kom raug raws li kev qhia ntawm tus kws qhia thiab nrog kev kho cov txheej txheem khiav.
Yuav ua li cas? Teem lub hom phiaj tiag tiag rau koj tus kheej. Xaiv ib qho kev cob qhia rau cov pib tshiab. Pib ntawm 5 km, ces mus rau 10 km, thiab nws twb yog ib lub pob zeb pov los ntawm ib nrab marathon. Thiab tag nrho cov no tsis muaj kev raug mob!
Nws yog qhov tseeb tias saib cov duab ntawm koj tus thawj coj khiav ntawm Instagram thiab ua raws li nws cov sijhawm hauv kev khiav haujlwm ua rau koj xav khiav nrawm thiab ntau npaum li cas, tab sis tsis txhob hnov qab tias kev khiav tsuas yog qhov xwm txheej thaum "ntev koj mus - koj yuav txuas ntxiv mus."
4. Khoom noj khoom haus tsis raug
Koj tsis tuaj yeem khiav ntawm lub plab tag nrho, vim tias lub siab kub yuav ua rau lub plab hauv tsib feeb thiab koj yuav hnov qhov mob ntawm koj sab. Tab sis khiav ntawm lub plab khoob kuj nyuaj, vim tias koj tsuas yog yuav tsis muaj lub zog rau qhov no. Tab sis cov neeg tuaj tshiab yuav tsis paub txog qhov no tam sim ntawd.
Yuav ua li cas? Muaj ob teev ua ntej kev cob qhia. Nws yog ntshaw tias nws yog ib yam dab tsi carbohydrate - lub zoo meej roj rau jogging. Yog tias koj yuav npaj kev khiav mus ntev (ntau tshaj 10 km), ces nws yog qhov zoo dua los khaws cov khoom tshwj xeeb lub zog lossis cov gels thiab, tau kawg, dej lossis isotonic! Xav tias dawb sim nrog qhov no. Thaum kawg, koj yuav pom koj txoj kev npaj noj mov zoo tshaj plaws ntawm kev khiav.
5. Khiav ntawm pob taws
Rau cov pib tshiab, khiav ntawm pob taws zoo li yooj yim dua thiab zoo dua qub. Lawv siv txoj kev dav dav thiab tsaws txoj cai ntawm pob taws. Boom boom boom ntawm koj pob taws thiab hauv caug! Kev khiav zoo li no, tshwj xeeb tshaj yog rau ntawm qhov tawv tawv xws li asphalt lossis pob zeb, ua rau koj muaj kev pheej hmoo ntawm kev raug mob ntau heev! Qhov no yog pes tsawg tus neeg tau mob periosteum.
Yuav ua li cas? Nrhiav tus kws qhia thiab ua haujlwm raws li nws cov kev taw qhia ntawm koj cov txheej txheem khiav. Nyob rau hauv txoj cai, nws yog ib qho ua tau kom wean koj tus kheej los ntawm qhov kev khiav no ntawm koj tus kheej, tab sis qhov no tseem yuav tsis yog qhov kev xaiv zoo tshaj plaws uas yuav tsis tsuas yog cawm koj ntawm kev raug mob, tab sis kuj tseem yuav ua rau koj cov khoom tsim tau los ntawm kev ntxiv nrawm thiab txo cov kev siv zog xav tau. rau qhov no.
Dab tsi tsis nco qab tom qab so ntev
Interestingly, tom qab ib tug ntev so, cov neeg laus rov ua yuam kev No. 2 thiab No. 3. Lawv xav tias lawv twb tau khiav 10, 20, 30 kilometers (los yog ib tug tag nrho marathon), uas txhais tau hais tias koj muaj peev xwm tam sim ntawd pib ntawm ib tug. lub kaum os, zoo, nyob rau hauv cov xwm txheej heev 5 km khiav raws li ib tug sov so. Tom qab xws li sov so, kev raug mob tsis tshua muaj tshwm sim. Tsis yog tom qab thawj zaug khiav, tau kawg, tab sis nyob rau thib ob lossis thib peb, thaum cov neeg laus twb khiav tag nrho 20 km, lossis ntau dua.
Tau kawg, lawv muaj cov leeg nqaij nco, thiab lub cev nws tus kheej yuav nco ntsoov yuav ua li cas khiav kom raug, tab sis kev khiav yog ib qho kev sib tw.
Yog tias koj tsis tau siv sijhawm ntev, koj cov leeg thiab ligaments xav tau sijhawm los nco ntsoov txhua yam thiab tig rau lub cev kom muaj peev xwm, thiab qhov no yuav siv sijhawm li ob peb lub lis piam mus rau ob peb lub hlis: txhua yam nyob ntawm qhov laj thawj vim li cas koj thiaj li nres., thiab ntawm koj tus mob. Thaum koj rov pib kev cob qhia.
Tsis ntev los no, kuv lub cev kuj tau ceeb toom kuv kom tsis txhob quav ntsej cov cai, txawm tias kuv lub cev muaj zog txaus. Nws zoo li kuv tias tsis muaj dab tsi txaus ntshai yuav tshwm sim yog tias kuv tam sim ntawd khiav ntau dua 5 km nrog kev xyaum tsis muaj kev sov siab tom qab so ntawm ib thiab ib nrab xyoo. Kuv tabtom ua tas li, yog tias tsis yog jogging, tab sis kev cob qhia ib ntus hauv lub gym thiab kauj ruam aerobics (Kuv tsis tau coj mus rau hauv tus account lub zog kev cob qhia). Lub txim yog mob hauv caug vim yog mob ntawm lub anterior cruciate ligament (tendonitis). Yog li ntawd, txhua yam kev ua si lub cev yuav tsum tau muab ncua rau ob peb lub lis piam. Kuv rooj plaub yog qhov yooj yim tshaj plaws, tsis muaj teeb meem, thiab, hmoov tsis, nyob deb ntawm ib leeg xwb. Ib txhia ntawm kuv cov phooj ywg, tom qab ib tug ntev so thiab hnyav loads nyob rau hauv thawj workouts, mus txog periosteum o.
Yuav ua li cas?Tsis txhob pib los ntawm kev ncua deb, tab sis rov xav zoo li tus pib thiab pib nrog luv luv, maj mam soj ntsuam koj thaj tsam tam sim no. Thiab txawm hais tias koj yuav tsum tswj koj tus kheej rau ib hlis thiab khiav deb heev, koj yuav tau txais koj tus qauv mileage yam tsis muaj kev raug mob thiab kev ntxhov siab.
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