Kuv muaj ob peb tus phooj ywg sawv ntxov los khiav thaum sawv ntxov. Lawv jog txhua tag kis rau 10-15 feeb. Lub hom phiaj ntawm cov jogging no, rau tus ntxhais - kom poob ceeb thawj, rau tus txiv leej tub - kom "qhuav" cov leeg. Ob qho ntawm lawv tau ua qhov no rau ntau dua rau lub hlis, tab sis tsis muaj ib tus ua tiav cov txiaj ntsig xav tau. Vim li cas?
Ua ntej, Kuv yuav qhia koj vim li cas nws nyuaj rau hlawv roj los ntawm kev dhia hauv tsev txhua hnub li 10-20 feeb, thiab tom qab ntawd kuv yuav qhia koj yuav ua li cas khiav kom thiaj li ua tau roj hlawv zoo, thiab kuv tseem yuav piav qhia kuv qhov kev qhia paub yooj yim uas txhua tus tuaj yeem hloov kho kom yooj yim thiab yooj yim rau koj tus kheej.
Yog li, Kuv teb lo lus nug tseem ceeb “Vim li cas kuv thiaj li khiav thiab tsis rog?”! Cov lus teb yog yooj yim: vim hais tias dhia rau 10-20 feeb, koj tsis yog hlawv roj. Ntawm no yog qhov: thaum dhia, lub cev tau txais lub zog los ntawm glycogen, uas yog, qhov tseeb, ib qho qab zib zom tau yooj yim nyob hauv cov hlwb ntawm koj lub cev. Thiab koj lub cev kho kom zoo sai sai rov qab cov glycogen … uas dua mus npog cov nqi zog. Thiab xws li qhov kev sib daj sib deev tuaj yeem ntev ntev, ntev li 40-50 feeb. Thiab tsuas yog thaum cov hlwb ntawm koj lub cev nres tsim glycogen txaus, lub cev muaj tswv yim yog yuam kev rau cov rog rog. Ua li cas lub cev paub thaum nws txog lub sijhawm siv roj ua roj? Cov kws kho mob hais tias sai li sai tau cov ntshav mus rau cov keeb rog muaj roj ntau ntau thiab cov pa oxygen hauv cov ntshav no nce ntxiv, cov rog pib tawg. Cov. thaum koj pib tau zoo sab sab thiab ua pa hnyav.
Kab hauv qab: yog tias koj xav kom tshem ntawm cov rog dhau los ntawm kev dhia, tom qab ntawd koj yuav tsum khiav ntau dua 50 feeb, i.e. hauv 40-50 feeb koj yuav tsum "ua kom sov" lub cev thiab khiav rau lwm 10-20 feeb, hlawv rog. TAB SIS! Saib xyuas! Thaum jogging (9-12 km / teev) rau ntau tshaj li ib teev, lub cev depletes tag nrho cov khoom ntawm glycogen, thiab tus nqi ntawm cov rog tawg tsis txaus siab los npog tag nrho cov nqi zog, thiab tam sim no lub cev pov rau hauv firebox tau yooj yim rhuav tshem cov protein, uas nyob hauv koj cov leeg … Yog li yog tias koj xav kom "qhuav tawm", tab sis tsis xav kom yuag cov leeg nqaij, tom qab kev dhia ntev ntev tsis yog qhov kev xaiv zoo tshaj plaws.
Yuav ua li cas rau cov uas xav poob ob peb phaus ntawm cov rog, tab sis tsis xav siv sijhawm ib teev rau nws ib qhov kev sib tw lossis tsis xav koom nrog cov nqaij tsis muaj zog no? Cov lus teb yog yooj yim - luv khiav. Dab tsi yog luv khiav? Qhov no yog ib qho kev hloov ntawm kev khiav ntawm kev siab tshaj plaws thiab so. Kuv ua nws nyiam qhov no: 100 metres kab, 100 meters jogging, 100 metres khiav nrog qhov siab tshaj plaws suav. Cia peb pom dab tsi tshwm sim hauv lub cev thaum lub caij sib tw khiav. Thaum kuv khiav 100 metres ntawm qhov siab tshaj plaws, uas yog qhov kev pab cuam tau txais txiaj ntsig ntau, qhov kev ncua deb no yog npog tag nrho los ntawm tib cov glycogen uas kuv tau hais los saum no. Thaum kuv tom qab taug kev 100 metres, lub cev rov qab thim rov qab glycogen rau "kev ua txhaum" tom ntej, tab sis tsuas yog cov rog rog txhawm rau kom npog cov kev xav tau tam sim no. Yuav kom ncaj ncees, Kuv tsis paub tias vim li cas qhov no tshwm sim. Yog tias muaj cov kws kho mob ntawm cov nyeem, tej zaum lawv yuav piav qhia. Tej zaum qhov no yog vim hais tias tom qab khiav, khiav ntshav mus rau cov roj ntsha rog nce ntau thiab cov pa oxygen neej kuj tau nce siab heev. Tab sis qhov tseem ceeb tshaj plaws yog tias nws ua haujlwm. Thiab rau qhov kawg 100 meters, Kuv jogging, qhov tseem ceeb so, siv nyiaj, thiab rov ua tiav glycogen tib lub sijhawm. Tom qab ib nrab ib teev ntawm kev ua haujlwm no, koj yuav siv sijhawm ntau ntawm calories, hlawv cov roj ntau thiab ntxiv mus, koj yuav dhau heev. Tib lub sijhawm, raws li kws kho mob, cov leeg nqaij tsis poob (thiab kuv ntseeg qhov no, piv cov leeg ntawm cov marathon khiav thiab khiav luv-luv).
