Yog tias koj txiav txim siab poob phaus , qhov nyuaj tshaj plaws uas koj tuaj yeem ua tau yog koj tus kheej taug kev hauv qhov sawv ntxov rau kev khiav ntawm 10-15 feeb. Tom qab tag nrho, nws zoo dua tsis muaj dab tsi? Tsis tas li ntawd, koj tsis tas yuav ntau, yog li, me ntsis thighs, pob tw, xovxwm, ceg, ob txhais tes, thiab lwm yam. ceev. Khiav li ib nrab xyoo, ntau tus to taub tias lawv tsis tau hloov lawv cov ntaub ntawv txhua. Cov lus nug yog: vim li cas?
Lo lus nug no yuav teb tau los ntawm tus kws kho mob. Thiab yog tias qhov no tsis muaj, peb yuav sim qhia qhov tseeb rau koj: yuav ua li cas kom poob mus rau qhov nyhav.
Cia peb pib nrog 60 feeb ...
Nyob rau hauv lub cev, lub zog khaws cia ob hom - glycogen (ib qho yooj yim digestible ntawm lub zog) thiab cov rog (ua ntej nws, lub caj npab ntawm catabolism ncav cuag lub xeem qhov chaw). Ntawm chav kawm, kuj muaj proteins (cov neeg nyob rau hauv cov leeg), lawv digested zuj zus tshaj glycogen, tab sis zoo tshaj cov rog. Yog li, yog tias tsis muaj glycogen, lub cev nrog ntau txaus siab muaj koj cov leeg tshaj rog.
Thaum koj khiav 10 - 20 feeb, lub cev siv cov roj glycogen, tsis muaj kev txhawj xeeb txog txhua yam. Koj so, glycogen rov qab los. Cov metabolism li no ua li 40 - 50 feeb. Tom qab ntawd, tag nrho cov glycogen tseg yog sab lim.
Cov rog qis qeeb, lub cev tsis tuaj yeem siv cov kev txaus ntshai thiab kam nrog lawv ua, vim tsis muaj qhov khoom siv los ntawm glycogen nws yog qhov txaus ntshai. Yog li, siv cov leeg yooj yim-rau-zom cov quav.
Qhov no tshwm sim thaum koj xav kom poob phaus thiab khiav 60 lossis ntau dua feeb.
Cia 's khiav ib puas-meter
Yog li, lo lus nug ntawm yuav ua li cas khiav mus poob phaus, yog tseem qhib. Tab sis koj, tam sim no tsawg kawg yog paub tias yuav ua li cas tsis khiav.
Yog li cas muaj pes tsawg kislas koj yuav tsum khiav kom yuag tshaj los ntawm kev khiav li 100 meters ntawm tus ntiv taw maximal? Rau cov neeg uas xav kom poob phaus, tau tsim muaj lub caij khiav tawm.
Ua ntej koj khiav 100 meters los hnav, nws yog lub khiav ntawm kev siab tshaj plaws. Ntxiv - 100 meters nyob rau hauv cov kauj ruam thiab 100 meters nrog jog. Qhov tseeb yog tias nws tsis tseem ceeb npaum li cas khiav, tab sis yuav ua li cas khiav mus poob phaus.
Yog li, thaum lub caij pib, lub cev tsuas yog rau 100 m splits txhua yam uas nws yuav tau mus txog hauv 40 feeb ntawm jogging. Tom qab no, thaum lub sij hawm cov kauj ruam nws yog rov qab, splitting rog rau replenish lub glycogen tseg. Thiab nyob rau hauv qhov kawg 100-meter khiav, nws restores qhov nqi koj tshuav ntawm glycogen thiab siv sij hawm siv nws, li no ntxiv splitting
Rog yog tawg cia li precisely rog, thiab tsis proteins, vim nyob rau hauv peb ib thaj chaw zoo rau lub cev metabolism hauv lipid yog tsim. Ntau ntau ntawm cov pa thiab ntau cov ntshav uas tau ntws mus rau cov rog rog yog tus yuam sij rau splitting rog.
Thiab ib qho ntxiv nuance: thaum nws yog qhov zoo uas yuav khiav kom poob phaus. Thaum sawv ntxov, peb cov xim glycogen ua suab ntawm xoom, vim hais tias hauv npau suav peb tseem siv zog.
Yog li ntawd, thaum sawv ntxov, koj tuaj sai dua lwm lub sijhawm, pib digesting koj cov khw muag roj.
Txoj kev khiav no yuav tsum tau siv li 2 zaus ib lub lim tiam rau 30 feeb.