Kev khiav ib ntus yog efficient thiab txoj hauv kev zoo los txhim kho koj lub zog aerobic thiab anaerobic, nrog rau koj cov hlab plawv. Feem ntau, kev ua haujlwm ib ntus yuav tsum tau siv sijhawm tsawg dua li kev khiav haujlwm ib txwm muaj thiab tso cai rau kev siv zog ntau dua thaum lub sijhawm ua haujlwm nws tus kheej.
Puas yog nws zoo dua los khiav ib ntus lossis ua kom nrawm nrawm?
Khiav ib ntus ntu yuav ua rau koj nrawm dua Kev khiav ib ntus yog ib hom kev ua haujlwm zoo tshaj plaws uas koj tuaj yeem ua. Ib tug khiav uas ib txwm khiav ntawm ib qho chaw tsis tu ncua yuav tsuas yog qhov zoo ntawm kev khiav tsis tu ncua. Los ntawm kev khiav tsis tu ncua koj txhim kho koj lub peev xwm ua tau zoo, lub suab nrov thiab feem ntau poob phaus, tab sis koj tsis tau nrawm dua.
Koj yuav tsum ua lub sijhawm ua haujlwm ntau npaum li cas?
Watson qhia kom ua kom qhov zaus ntawm ib zaug ib lim tiam rau ob qho tib si thiab sim ua - tsawg kawg - tawm tsawg kawg ob hnub ntawm ntu thiab ua haujlwm ntev. Nws hais tias, "Lwm yam, koj tuaj yeem ua dhau nws thiab raug kev kub ntxhov, qaug zog lossis raug mob," nws hais. "Qhov no tseem yuav tso cai rau koj lub sijhawm rov qab los tom qab txhua tus. "
Koj yuav tsum khiav nrawm npaum li cas?
Intervals yog "nyuaj" tab sis tsis yog tag nrho-tawm los ntawm txhua txoj kev. Feem ntau ntawm qhov nrawm uas koj tuaj yeem tswj tau rau kwv yees 10-15 feeb hauv kev sib tw loj. Duration: Nws yuav siv li ob feeb rau koj los npaj ua haujlwm ntawm VO2max yog li lub sijhawm zoo tshaj plaws ntawm "Interval" yog 3-5 feeb txhua.
Koj yuav tsum khiav 400 rov ua sai npaum li cas?
Tim kom khiav txhua qhov ntawm 400 meter ib ntus ntawm qhov nrawm uas yog 90 vib nas this ib mais sai dua li koj lub hom phiaj Piv txwv li, yog tias koj lub hom phiaj yog ua kom tiav ib nrab marathon yav tom ntej khiav ntawm 10 feeb pace ib mais, koj yuav xav kom khiav cov 400 meter ib ntus ntawm 8:30 feeb pace.
