Beginner Interval Running Workout

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

Kev cob qhia luv luv yog ib qho kev xaiv zoo rau kev sib tham ntev. Tshwj xeeb tshaj yog tias koj yeej tsis muaj sijhawm dawb ntau. Zoo li kev cob qhia lub zog, kev ua haujlwm ib ntus yuav tsis siv sijhawm ntau (kwv yees li 30-35 feeb) thiab tib lub sijhawm yuav ua tiav tag nrho cov haujlwm uas xav tau ntawm nws: nws yuav pab koj tshem tawm cov rog dhau, txhim kho cov metabolism thiab ntxiv dag zog rau koj cov hlab plawv..

Lwm qhov ntxiv - nws tsis xav tau cov cuab yeej tshwj xeeb thiab ua tsaug rau qhov kev hloov pauv ntawm qhov nrawm nws yuav tsis zoo li monotonous (qee zaum nws tseem ceeb heev!).

Yog li, ntawm no yog ob peb txoj hauv kev rau lub sijhawm ua haujlwm rau cov pib tshiab thiab cov uas twb muaj kev paub me ntsis.

Program rau beginners

- sov so rau 4 feeb;

- 2 feeb taug kev;

- 2 feeb - jogging;

- 1 feeb - khiav

(rov ua 3 zaug)

- 5 feeb kom txias thiab ncab.

Intermediate program

- 5 feeb - sov so;

- 30 vib nas this - taug kev;

- 1 feeb - sprint;

- 1 feeb - khiav ceev ntawm lub treadmill nrog me ntsis incline;

(rov ua 6 zaug)

- 5 feeb kom txias thiab ncab.

Pro kev pab cuam

- 5 feeb - sov so;

- 1 feeb - khiav, 1 feeb - lub teeb khiav;

- 2 feeb - khiav, 1 feeb - lub teeb khiav;

- 3 feeb - khiav, 1 feeb - lub teeb khiav;

- 2 feeb - khiav, 1 feeb - lub teeb khiav;

- 1 feeb - sprint;

- 5 feeb - txias thiab ncab.

Cov kws tshaj lij tswv yim

Khiav khau. Feem ntau cov khau khiav yog ntsuas rau 500 mais (kwv yees li 800 km) ntawm "khiav" ua ntej lub outsole pib tawg. Yog li ntawd, yog tias koj nquag khiav, nws raug nquahu kom hloov koj nkawm khau txhua 6 lub hlis kom tsis txhob raug mob.

Xaiv txoj kev stride ntev. Txhawm rau kom khiav tau zoo thaum tsis txhob raug mob, koj yuav tsum xaiv koj txoj kev ntev. Yuav ua li cas? Thaum koj khiav, koj txhais taw yuav tsum kov hauv av ncaj qha hauv qab koj lub cev. Yog tias koj lub cev tsis tu ncua rau bounce, qhov no txhais tau hais tias koj yuav tsum tau nce koj txoj kev taug me ntsis.

Nce load. Lub load yuav tsum tau nce zuj zus. Ua kom nrawm, tiv thaiv, lossis lub sijhawm ntawm koj qhov kev tawm dag zog ib zaug ib lub lim tiam los ntawm 10%. Txhawm rau txav mus, koj yuav tsum tau tawg tawm ntawm koj qhov chaw xis nyob.

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