Cov txheej txheem:
2024 Tus sau: Graham Miers | [email protected]. Kawg hloov kho: 2024-02-25 03:24
Kuv tab tom sib tw California International Marathon lub asthiv no. Qhov kub yuav nyob rau hauv 30s pib. Kuv yuav tsum sov li cas?
“Tej zaum yog ib qho zoo tshaj plaws uas koj tuaj yeem ua tau yog txav koj qhov sov so kom ze rau koj haiv neeg. Tej zaum koj yuav muaj sijhawm tsawg dua rau txhua yam uas koj ib txwm ua, tab sis koj tsis xav kom sov thiab txias, hais tias Jon Clemens, tus kws qhia ntawm San Diego's Milestone Track Club.
Ib txoj kev tshawb fawb tshiab los ntawm United States Army Research Institute of Environmental Medicine backs Clemens. Cov kws tshawb fawb pom tias 30-feeb tos hauv qhov txias ntawm qhov sov sov thiab kev sib tw nixed qhov txiaj ntsig ntawm kev ua kom sov. (Ib yam li, npaj lub cev ua haujlwm los ntawm kev ua kom cov ntshav ntws mus rau koj cov leeg.) Tab sis kev ncua tsib feeb tau muaj kev cuam tshuam me ntsis rau kev ua haujlwm.
Txheej Up
Yog tias koj yuav tsum sov dua li tsib feeb ua ntej kev sib tw, nco ntsoov hnav khaub ncaws hauv cov khaubncaws sab nraud povtseg. "Yuav pheej yig sweatshirts kom koj cov tawv nqaij sov," hais tias txoj kev tshawb no tus thawj coj, Sergeant Marissa Spitz. Ntau tus neeg khiav dej num nyiam mus yuav khaub ncaws ntawm cov khw muag khoom thib ob, tom qab ntawd tso lawv ntawm qhov pib kab, qhov chaw sib tw feem ntau sau cov khaub ncaws pub dawb rau cov tsev tsis muaj tsev nyob.
Improvise
Clemens feem ntau pom zoo kom sov marathon ntawm 10 mus rau 15 feeb ntawm kev jogging yooj yim. Tab sis yog tias qhov ntawd yuav ua rau koj txias thiab nyuaj siab thaum koj sawv hauv qhov pib tsis muaj qhov xaus, rov xav txog qhov nws txhais tau li cas kom sov.
"Yog tias koj nyob hauv kab, sim ua qee qhov thawb lossis cua squats," Spitz hais tias, kom cov ntshav ntws. Qhov ntawd tuaj yeem txaus kom koj npaj mus rau kev sib tw.
"Hauv marathon, koj yuav muaj sijhawm ntau los ua kom sov," Clemens hais. Koj tsis tas yuav npaj kom rub tawm ntawm rab phom. Clemens hais tias, "Nws tseem ceeb dua kom nyob hauv lub siab zoo," Clemens hais tias, "tshaj li ua raws li qee qhov kev ua haujlwm, tsuas yog vim."
Nyob Zoo
Hauv Spitz txoj kev tshawb fawb, cov neeg khiav dej num tau raug 41-degree kub ntawm lawv qhov sov so thiab khiav. Spitz ntseeg hais tias qhov kev ua tau zoo poob hauv cov neeg sib tw uas tau tos 30-feeb rau kev sib tw tsis yog vim cov leeg txias. "Lawv tsis zoo," Spitz hais. Kev ua tau zoo yog "kuj hais txog qhov koj xav li cas thaum pib ntawm kev sib tw."
Cov kab hauv qab: Nws yog qhov zoo tshaj kom txav koj qhov sov so kom ze rau qhov kev sib tw pib li sai tau. Yog tias marathon logistics ua rau nws nyuaj rau ua kom sov sov li ntawm tsib feeb ntawm koj qhov kev sib tw, koj tuaj yeem ua kom sov ua ntej, tab sis nco ntsoov hnav khaub ncaws los pab ua kom koj cov leeg sov. Los yog ua ib qho yooj yim sov so ntawm huab cua squats thiab / los yog pushups thaum koj nyob nraum dai tawm nyob rau hauv lub pib corral, thiab siv thawj ob peb mais ntawm koj marathon kom tau tag nrho primed mus. Hmoov zoo!
Pom zoo:
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