Ua luam dej li cas tuaj yeem pab koj rov qab los ntawm kev tawm dag zog nyuaj

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Lub neej hacker tau pom tias yog vim li cas ua luam dej yog ib txoj hauv kev zoo tshaj plaws kom rov zoo los ntawm kev tawm dag zog hnyav. Pas dej workout program suav nrog.

Ua luam dej li cas pab koj zoo

Kev ua luam dej txo qis cov qib lactic acid

Hauv xyoo 2012, cov kws tshawb fawb tau sib piv cov txiaj ntsig ntawm kev so tsis txaus, zaws, thiab kev cob qhia hauv pas dej ua ke ntawm kev ua luam dej rov qab. Qhov kev tawm dag zog muaj ob qhov rov ua dua ntawm 200m nkag nrog 10 feeb so.

Cov kws tshawb fawb pom tau tias tom qab kev cob qhia hauv lub pas dej, qhov concentration ntawm lactic acid yog qis tshaj - 5, 72 mmol / l, tom qab zaws me ntsis ntxiv - 7, 1 mmol / l, thiab tom qab so tsis txaus - 10, 94 mmol / l.

Nws hloov tawm tias kev ua luam dej nquag pab kom tshem tawm lactate txawm zoo dua li kev zaws, tsis txhob hais txog kev rov ua haujlwm tsis zoo. Tsis tas li ntawd, cov kws tshawb fawb tau tshaj tawm tias kev zaws thiab ua luam dej, tsis zoo li kev so passive, tuaj yeem pab txhim kho kev ua tau zoo ntawm cov neeg ncaws pob hauv kev tawm dag zog tom ntej.

Ua luam dej relieves mob

Hauv xyoo 2010, qhov cuam tshuam ntawm kev ua luam dej rau kev rov qab los ntawm cov triathletes sab saum toj tau kawm.

Thaum xub thawj, cov neeg ncaws pob yuav tsum tau khiav ib ntus: yim zaug rau peb feeb ntawm 85-90% ntawm qhov siab tshaj plaws oxygen noj. Tom qab 10 teev, lawv tau ua luam dej rau ob mais, lossis tsuas yog so pw, thiab tom qab 14 teev ntxiv lawv tau khiav nrog kev siv siab kom txog thaum qaug zog.

Yog li ntawd, cov neeg ncaws pob uas tau mus xyuas lub pas dej tauv ntev li ob feeb hauv kev sib tw zaum kawg tshaj li cov neeg uas tau pw tsaug zog. Qhov sib txawv tseem ceeb no ua pov thawj tias kev ua luam dej tuaj yeem pab koj rov qab sai dua thiab txhim kho koj qhov kev ua tau zoo hauv kev ua haujlwm yav tom ntej.

Tsis tas li ntawd, qib ntawm C-reactive protein, ib qho cim ntawm o, txo qis hauv cov neeg ua luam dej. Thiab txij li qhov mob tshwm sim tom qab kev tawm dag zog ntau hauv ib qho kev ua si, nws tuaj yeem xav tias kev ua luam dej yog tsim nyog rau txhua tus neeg ncaws pob, tsis yog triathletes xwb.

Yuav ua li cas ua luam dej kom zoo dua

Rau kev cob qhia rov qab kom ua tiav cov txiaj ntsig xav tau, nws yuav tsum muaj zog txaus (tab sis tsis ua rau nkees) thiab kav ntev li ib teev.

Txhua workout yuav tsum muaj xws li:

• sov so;
• ua luam dej nrog lub rooj tsavxwm hauv tes;
• da dej nrog ib tug buckle clamped ntawm ob txhais ceg;
• lub ntsiab teeb;
• tsoo.

Ntawm no yog ib qho piv txwv ntawm kev ua luam dej rov qab.

Kev cob qhia rov qab

Sijhawm: 90 feeb. Tag nrho nrug: 3,000 meters.

Ua kom sov

• 4 x 100 meters ntawm ntsiag to nkag nrog 20 vib nas this so ntawm kev khiav.
• 4 × 100 meters ua luam dej nrog lub rooj tsavxwm hauv tes, tsuas yog ob txhais ceg ua haujlwm. Thawj 25 meters koj ua luam dej nrog nruab nrab siv, tus so 75 - nrog tsawg siv.
• 4 × 100 meters ua luam dej nrog buckle sandwiched ntawm ob txhais ceg. Thawj 25 meters koj ua hauj lwm nrog koj txhais tes ntawm nruab nrab siv, qhov seem 75 - nrog tsawg siv.

Mus so tom qab sov so thiab nqis mus rau qhov tseem ceeb.

Qhov tseem ceeb

• 4 × 50 meters ntawm kev ua luam dej nrawm nrog 30 vib nas this so ntawm txhua ntu. Thawj 25 meters koj ua luam dej sai sai, lwm yam 25 - ntawm ib tug calm pace.
• 5 × 100 meters ntawm kev ua luam dej ntsiag to nrog 30 vib nas this so ntawm txhua ntu. Suav koj cov strokes thiab sim ua tsawg dua rau ntu tom ntej.
• 4 × 100 meters ntawm kev ua luam dej ntsiag to nrog 15 vib nas this so. Rau thawj 25 meters, ua pa tsuas yog sab xis, rau 25 meters tom ntej, tsuas yog sab laug, thiab lwm yam.
• 3 × 100 meters ntawm kev ua luam dej ntsiag to nrog 15 vib nas this so. Ua luam dej hauv thawj thiab kawg 25 meters ntawm 100 hauv ib qho txawv.
• 2 × 100 meters ntawm kev ua luam dej ntsiag to nrog 15 vib nas this so. Suav koj strokes, tab sis tsuas yog 50 meters hauv nruab nrab.
• 1 × 100 meters ua luam dej ntawm qhov sib txawv ceev. Ua luam dej nrawm rau thawj 50 meters thiab qeeb rau qhov seem 50 meters.

Hitch: 1 × 100 meters nrog kev nkag siab zoo.

Load scaling

Qhov no yog kev tawm dag zog ntev, thiab koj tsuas tuaj yeem ua tiav nws tag nrho yog tias koj ua luam dej zoo thiab muaj sijhawm txaus. Yog tias koj nyuam qhuav kawm lossis yuav siv sijhawm 45 mus rau 60 feeb ntawm lub pas dej, ntsuas lub nra: txo qhov kev ncua deb thiab tus lej ntawm kev tawm dag zog.

Thaum ua qhov no, ua raws li ob peb txoj cai:

1. Tsis txhob hla kev sov thiab txias.
2. Thaum pib ntawm koj qhov kev tawm dag zog, ua txhua yam kev tawm dag zog nrog lub teeb mus rau nruab nrab siv thiab tag nrho cov ntsiab lus ntawm kev txav.
3. Ib txwm xaiv cov khoom sib txawv ntawm lub cev tseem ceeb. Piv txwv li, ib hnub koj tuaj yeem ua haujlwm ntawm kev ua pa, hnub tom qab koj tuaj yeem suav koj cov hlab ntsha tawg, hnub thib peb koj tuaj yeem ua luam dej nrog kev hloov pauv.
4. Nres thaum nkees. Koj lub hom phiaj yog los pab koj cov leeg zoo dua, tsis yog ua haujlwm hnyav rau hnub tom qab koj lub luag haujlwm tseem ceeb.

Kev tawm dag zog ntau dhau yuav tsis pab koj rov qab los, tab sis kev ua luam dej yuav tsis ua kom yuam kev, yog li sim ua kom muaj kev siv zog me ntsis.

Kev ua luam dej yuav ua rau koj muaj kev tawm dag zog maj mam, sov kom khov, mob cov leeg thiab pab txo qhov mob thiab mob, yog li koj yuav hnov ntau dua tom qab kev tawm dag zog, thiab hnub tom qab koj tuaj yeem txhim kho koj qhov kev ua tau zoo hauv koj qhov kev ua si tseem ceeb.