Kev ua siab ntev yog qhov peev xwm ntawm ib tus neeg los ua haujlwm ntawm qee qhov kev siv ntawm lub sijhawm ntev. Qhov tshwm sim ntawm kev ua kom rog rog thiab cuam tshuam rau kev ua tau zoo ntawm cov kis las. Kev ua siab ntev ua kom yooj yim rau kev qhia hauv txhua yam kis las thiab yog tus yuam sij rau cov txiaj ntsig zoo. Kev txhim kho ntawm cov khoom zoo no tso cai koj los tiv thaiv qaug zog los ntawm lub zog.
Cov Lus Qhia
Kauj ruam 1
Txhawm rau txhim kho kev ua siab ntev, koj yuav tsum cob qhia tas li. Taug kev, taug kev, lossis lwm yam kev tawm dag zog yam tsis tau so. Koj tuaj yeem ua qhov kev sim ua tas mus li ntawm qhov sib txawv. Kev khiav haujlwm tuaj yeem yog qhov ntev, nruab nrab lossis luv, nyob ntawm koj qib qoj ib ce. Lwm txoj kev kawm tsis tu ncua yog nrog fartleks, thaum tus neeg ncaws pob siv cov kev sib tw khiav sib txawv los yog hloov qhov ceev.
Kauj ruam 2
Txog kev kawm nyob nruab nrab, tshem tag nrho cov kev qhia kev cob qhia los yog kev ncua deb mus rau hauv me me, rov ua dua. Thaum khiav los yog taug kev, teeb tsa ua ntej qhov ntsuas ntawm qhov ceev, qhov loj ntawm qhov deb thiab lub sij hawm kom rov qab tau lub zog siv.
Kauj ruam 3
Siv qhov qub, qhov rov ua dua thiab fartlek tsim kev thev naus laus zis dav dav. Kev xaiv kev tawm dag zog hauv qab no yuav tso cai rau koj kom tau txais txiaj ntsig zoo.
Kauj ruam 4
Kev khiav qeeb tas li rau 30 feeb nyob rau hauv lub nruas yooj yim, tsis tas so.
Nruam, qeeb, ncua kev deb khiav rau 60-140 feeb hauv cov lus qhia ntawm lub suab marathon lossis qeeb qeeb, tsis tas yuav so.
Kauj ruam 5
Nyob rau hauv cov lus sib dhos ntawm ib nrab-marathon, khiav mus txuas ntxiv ntawm qhov nruab nrab deb rau 30-60 feeb, tsis so.
Kev sib tw nrawm nrawm, ceev ceev rau 10-45 feeb, tsis muaj so.
Kauj Ruam 6
Kev cob qhia kev ua dua coj los tsom rau aerobic endurance. Cov kev ncua deb ntawm 3000 m txog 10 000 m, nrog siv sijhawm so ntev.
Kauj Ruam 7
Fartlek - nquag hloov ceev thiab nrawm ntawm kev khiav ntawm ib qho deb rau 10-45 feeb, yam tsis muaj so.
Kauj ruam 8
Hauv lwm lo lus, thaum kev cob qhia, koj xav tau, piv txwv li, ua ob qho kev sib tw khiav, kaum qhov rov ua dua ntawm 200 m txhua qhov. Qhov no, lub sijhawm so tom qab ib qho kev khiav yuav tsum sib npaug rau lub sijhawm khiav, thiab so ntawm kev sib tham yuav tsum tsis pub tshaj 5 feeb.
Kauj Ruam 9
Sim los saib xyuas cov kauj ruam ntawm koj qhov kev khiav, txwv tsis pub lub suab sib dhos heev yuav tiv thaiv koj los ntawm kev ua tiav qhov kev sib kho, thiab lub qeeb yuav tsis muaj txiaj ntsig. Thaum lub sijhawm rov ua haujlwm li qub, kev rov ua dua ntawm ntu thiab reps tuaj yeem mob siab, lossis lub teeb txav lossis taug kev. Tab sis qhov nrov tshaj plaws vim tias nws cov hauj lwm zoo hauv kev txhim kho kev kub ntxhov yog qhov nquag "khiav tom qab khiav".
Kauj ruam 10
Thaum koj tuaj yeem qhia tau 30 feeb ntawm qhov muab rau, nce qhov kev sib zog me ntsis lossis hloov qhov kev qoj ib ce. Ua li no, ua lawv ntau dua li 2 feeb, thiab tom qab ntawd ib txwm ua rau 2 feeb tom ntej. Cov kev xaiv txawm tias kev ceev nrawm thiab nrawm nrawm nrog txoj kev txhim kho ntawm kev ua siab ntev.
