Super Speed Sprint Workout: Yuav ua li cas kom nrawm mus rau qib tom ntej

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

Yog tias koj xav ua kom koj khiav ceev thiab coj mus rau qib tom ntej - kev ua haujlwm nrawm nrawm nrawm nrawm yuav pab koj mus txog koj lub hom phiaj.

Dab tsi yog super ceev workout thiab yuav ua li cas kom raug

Kev cob qhia Ultraspeed suav nrog cov rog sab nraud uas pab tus neeg khiav dej num txhim kho thiab tswj kev khiav nrawm. Xws li kev cob qhia muab kev txhim kho neuromuscular, pab cov leeg nqaij kom sib cog lus sai, yog li ua rau cov neeg khiav ceev.

Muaj ntau hom kev cob qhia super ceev. Muaj peb yam tseem ceeb:

• Sprint ntawm lub treadmill uas yuam cov neeg ncaws pob los kho thiab tswj kom muaj kev sib tw tsis tu ncua.
• Sprints toj los yog swb. Vim yog inertia, tus khiav nrawm nrawm hauv txoj hauv kev, uas ua rau nws txav nrawm dua nrog nws ob txhais ceg.
• Sprints nrog tshwj xeeb bungee hlua.

Greg Moore, tus kws tshaj lij ntawm St. Vincent Kev Ua Si Kev Ua Si hauv Indianapolis qhia cov neeg ncaws pob kom ceev faj thaum lub sijhawm kev cob qhia: vim muaj qhov cuam tshuam ntawm kev txav, kev pheej hmoo ntawm kev raug mob nce ntxiv.

Txhawm rau txo qhov kev pheej hmoo ntawm kev raug mob thiab ua tiav tag nrho cov txiaj ntsig ntawm kev cob qhia ceev ceev, koj yuav tsum maj mam qhia nws rau hauv koj qhov kev pab cuam ib txwm. Vim yog qhov sib xws thiab sib xws, ntau cov leeg nqaij fiber ntau txuas nrog rau kev ua haujlwm, uas, dhau los, nce cov kauj ruam dav thiab nws qhov zaus (cadence).

Kev cob qhia Ultraspeed yog pom zoo tsuas yog tias tsis muaj kev raug mob lossis teeb meem kev noj qab haus huv.

Yuav ua li cas koom nrog xws li workouts rau hauv koj cov txheej txheem txheej txheem

1. Ntxiv rau koj qhov kev ua haujlwm nrawm nrawm nrog lub nrawm, khiav dawb. Cov kev tshawb fawb tau pom tias qhov kev khiav dawb ceev nce sai sai tom qab qhov kawg ntawm qhov kev tawm dag zog no. Koj muaj kwv yees li 10 feeb los khiav kev khiav dawb thiab tau txais txiaj ntsig zoo tshaj plaws.

2. Nco ntsoov tias qhov ceev ntawm koj lub super-ceev khiav tsis tshaj qhov pace ntawm kev khiav dawb los ntawm ntau tshaj 10%. Txhua leej txhua tus tau ntsib qhov no tsawg kawg ib zaug: koj maj nrawm nrog qhov nrawm nrawm ntawm txoj kab nqes thiab tsis tuaj yeem nres. Qhov no tuaj yeem ua rau raug mob hnyav, yog li nws tseem ceeb heev kom tsis txhob overdo nws.

3. Ua haujlwm ntawm koj cov txheej txheem sprint kom ua tiav qhov siab tshaj plaws.

Super Speed Workout Piv txwv

Txawm hais tias koj tab tom npaj rau kev sib tw toj roob hauv pes lossis tsuas yog xav ua kom koj nrawm, kev khiav qis yuav pab koj mus txog koj lub hom phiaj. Qhov kev tawm dag zog no tsuas yog ua tiav tom qab so zoo thiab tsis pub ntau tshaj ib zaug hauv ib lub lis piam. Greg Moore qhia tias siv txoj kab nqes maj mam (qhov twg ntawm 1-2%).

Kev tawm dag zog:

• 10 feeb ntawm kev khiav qeeb qeeb (jogging);
• Sprints: 5-8 reps 20-30 meters downhill (pib tsib, ces maj mam ntxiv ntxiv reps);
• nce toj ko taw tom qab txhua qhov chaw;
• 2 feeb so;
• Sprints: 5-8 reps ntawm 20-30 meters ntawm qhov chaw tiaj tus;
• rov qab mus rau qhov chaw pib ntawm ko taw lossis jogging;
• qhov kawg 10 feeb ntawm jogging;
• tsoo.

Nws yog qhov zoo tshaj plaws los koom nrog kev ua haujlwm nrawm nrawm rau hauv koj qhov kev zov me nyuam raws li kev qhia ntawm tus kws qhia. Yog tias koj tsis muaj lub sijhawm no, tshwj xeeb tshaj yog ua tib zoo saib xyuas koj cov kev xav sab hauv.