Yuav ua li cas kom sai tsim cov leeg ntawm tus dev

 Thawj txoj cai uas txhua tus tswv yuav tsum nco ntsoov thaum ua kev qoj ib ce nrog aub yog "Tsis txhob ua phem". Yog tias tsuas yog vim tsiaj tsis tuaj yeem qhia peb tias nws mob. Thiab koj yuav tsum tso cov leeg ntawm tus dev kom raug. 

Hom nqaij fibers hauv dev

Thaum npaj cov txheej xwm los tsim cov leeg nqaij rau tus dev, cov tswv xav txog kev ua tiav ntawm qhov kev tshwm sim, kev pab ntawm cov leeg thiab yuav ua li cas siv zog tsawg tshaj plaws rau qhov no. Txhawm rau daws qhov teeb meem no, koj yuav tsum paub tias tus dev lub cev ua haujlwm li cas. Tom qab tag nrho, ignorance ntawm lub hauv paus yog qhov ua rau ntawm ib tug erroneous kev cob qhia tswv yim. Cov nqaij fibers tau muab faib ua hom hauv qab no:

1. Liab - qeeb - hom I (MMF - qeeb nqaij fibers). Lawv yog cov tshuaj tiv thaiv kab mob, muaj qhov muaj peev xwm loj thiab kev ua kom qeeb, ua haujlwm qeeb thiab khov kho, siv "kev lag luam" ntawm lub zog.
2. Dawb – ceev – hom II (BMW – ceev nqaij fibers). Cov ntsiab lus ntawm capillaries nyob rau hauv lawv yog nruab nrab, lawv muaj peev xwm anaerobic siab thiab sprint zoo, lawv ua hauj lwm sai sai thiab nkees sai, lawv siv ceev ceev qhov chaw ntawm lub zog.

Cov dev tau tsim los ua haujlwm tshwj xeeb. Thiab cov tsiaj sib txawv ua haujlwm sib txawv. Yuav kom ua tau ib txoj hauj lwm zoo, lub cev yuav tsum phim nws. Piv txwv li, cov dev yos hav zoov yog qhov pib sprinters, lawv yuav tsum tau ceev nrooj nrog cov tsiaj nyeg, thiab, ib txwm, lawv cov leeg nqaij sib txuas ua ke. Thiab kev faib cov nqaij fibers rau hauv cov hom no yog qhov zoo, ua ntej ntawm tag nrho cov, rau lub cev ntawm tus dev. Nws yuav tsum tau siv lub zog me me li sai tau ntawm qhov ua tau zoo tshaj plaws ntawm ib qho haujlwm. Txhawm rau rub cov leeg nqaij, ob qho tib si fibers yog xav tau.

Hom twg yog koj tus dev?

Txhawm rau kom nkag siab tias cov leeg nqaij twg muaj nyob hauv lub cev ntawm ib tus dev, koj yuav tsum teb cov lus nug. Leej twg yog koj tus dev: sprinter lossis weightlifter? Tus neeg ncaws pob lossis tus neeg khiav dej num marathon? Cov neeg khiav dej num Marathon yog tsav cov tsiaj uas tuaj yeem npog qhov ntev yam tsis tau nkees. Thiab sprinters yog qee tus dev yos hav zoov, piv txwv li, greyhounds. Koj tus dev ua haujlwm dab tsi: tus neeg yos hav zoov, sled, tus neeg saib xyuas lossis tus tswv yug yaj? Fast nqaij fibers predominate nyob rau hauv sprinters. Slow nqaij fibers predominate nyob rau hauv marathon khiav. Cov dev tuaj yeem muab faib los ntawm kev yug me nyuam. Nyob rau hauv shepherd, nyuj, sledding, primitive breeds, qeeb nqaij fibers predominate. Hauv kev yos hav zoov, phom, tus neeg zov, cov dev kis las, cov nqaij ntshiv ceev tshaj plaws. ceev thiab qeeb - txog 50% mus rau 50%. Thaum taug kev, koj tuaj yeem muab koj tus dev qoj ib ce - qhov no yuav tsis tsuas yog tsim cov leeg, tab sis kuj zoo rau kev noj qab haus huv. Yog tias tag nrho cov leeg tau tsim, tus dev yuav tsis muaj qhov tsis txaus ntseeg hauv qee qhov ntawm lub cev, thiab cov txheej txheem sab hauv yuav ua haujlwm zoo. Cov fibers twg zoo dua: nrawm lossis qeeb? Lo lus teb raug yog: tswj tus dev lub luag haujlwm - cov uas tau muab tso rau ntawm tus dev cov caj ces. Txhawm rau ua tiav qhov xav tau lub zog, ntim thiab nyem - ob qho tib si. Hauv qhov no, yuav muaj qhov zoo nkauj tshaj plaws thiab tus dev noj qab nyob zoo. Koj tuaj yeem pib nqus cov leeg tom qab tus dev lub cev thaum kawg tsim. Thiab lub sijhawm no txawv rau txhua hom.

Yuav ua li cas cob qhia ob hom dev nqaij fibers?

Nws yog ib qho tsim nyog los saib xyuas qhov tsim nyog siv rau txhua hom nqaij fiber ntau hauv tus dev. Yuav kom cob qhia cov nqaij ntshiv ceev, koj xav tau ib qho ntse, muaj zog, hnyav hnyav. Rau kev cob qhia cov leeg nqaij qeeb, kev tawm dag zog zoo li qub yog qhov tsim nyog, qhov twg, piv txwv li, koj yuav tsum tuav koj lub paw hauv ib txoj haujlwm tsawg kawg 30 vib nas this, thiab lwm yam. 

1. Ua qhov kev tawm dag zog tshaj plaws nrog kev ncua luv. Yam khoom no yog txwv tsis pub ua tsis yog menyuam dev lossis dev laus. Lub hauv paus ntsiab lus: hnyav tag nrho lub cev hnyav (siv siv lub luj tshib), sib npaug sib npaug thaum pib thiab nres. Hnub 1, koj tuaj yeem siv 1 lub zog qoj ib ce los ntawm cov hauv qab no: sprinting nrog lub cev hnyav ntawm lub tiaj tus plyometric dhia kev cob qhia nrog dhia mus rau saum npoo (ntawm qhov nrawm nrawm, qhov siab ntawm qhov chaw yog qhov siab ntawm tus dev ntawm lub withers * 2) snatch kev cob qhia uphill (pib yuav tsum yog los ntawm ib tug zaum txoj hauj lwm, lub kaum sab xis ntawm inclination ntawm lub nto yog tsis ntau tshaj 25 degrees). Lub sijhawm so ntawm kev rov ua dua tsis pub dhau 15 - 20 vib nas this. Tus naj npawb kawg ntawm kev rov ua dua yog tsis ntau tshaj 10. Qhov hnyav yuav tsum pw ntawm cov leeg nraub qaum nkaus xwb uas khiav raws tus txha nraub qaum, qhov ntev ntawm tus neeg saib xyuas qhov hnyav yog los ntawm lub withers mus rau qhov kawg ntawm cov tav, qhov hnyav ntawm thawj theem yog 10. % ntawm txhua sab (20% tag nrho), tuaj yeem maj mam nce mus txog 20% ​​ib sab (40% tag nrho). Koj tsis tuaj yeem khiav ntawm asphalt, tsuas yog hauv av, thiaj li tsis ua mob rau tus dev cov pob qij txha. Yuav tsum tau ua kom sov ua ntej.
2. biomechanical cov cai. Kev siv cov kev tawm dag zog ntau dua uas suav nrog cov leeg ntau tshaj plaws nyob rau tib lub sijhawm. Tsis ruaj tsis khov ib-theem nto (piv txwv li, lub rooj zaum txaj). Kev siv obstacles. Yuav siv tau nyob rau hauv 1 hnub 1 yeej ib ce los ntawm cov hauv qab no: zaum / dag / sawv / dag / zaum / sawv steeplechase (nyob rau hauv tsev, koj muaj peev xwm ua cavaletti los ntawm mop sticks muab tso rau hauv cov phau ntawv nyob rau tib theem) multi-ceev kev cob qhia (step - qeeb trot - taug kev - nrawm nrawm, thiab lwm yam, nrog lub sijhawm txwv - tsis pub dhau 10 feeb).
3. Complexes ntawm ce. Lub hauv paus ntsiab lus yog supersets rau cov leeg nqaij tshwj xeeb, suav nrog kev tawm dag zog nrawm, kev tawm dag zog lub zog, kev tawm dag zog ib leeg, kev tawm dag zog nrog koj lub cev hnyav. Hnub 1, koj tuaj yeem thov 1 ntawm cov supersets: cov leeg ntawm lub caj dab, nraub qaum thiab lub cev nqaij daim tawv ntawm cov leeg sab nraub qaum ntawm lub forelimbs thiab hauv siab. Supersets tau ua tiav ntawm qhov nrawm nrawm txhawm rau txhawm rau ua kom muaj kev koom tes ntawm tus dev cov leeg nqaij. Piv txwv li, thaum tham txog cov leeg ntawm cov leeg hauv qab, cov kev tawm dag zog tuaj yeem suav nrog: dhia lossis dhia - qhov siab tsis siab tshaj tus dev lub luj tshib, ntau dhia mus rau qhov siab qis ntawm kev nrawm nrawm los yog khiav nrog qhov hnyav zaum-sawv, thaum ob txhais ceg nyob rau ntawm qhov chaw siab - piv txwv li, ntawm ib kauj ruam, "Sit - sawv - dag" complex ntawm qhov qeeb qeeb.
4. theem tsis zoo. Lub hauv paus ntsiab lus: ceev contraction, qeeb nqaij so. Piv txwv li, tus dev lub paws pem hauv ntej yog nyob rau ntawm qhov chaw siab, thiab nws ua cov lus txib "Sit-Stand" yam tsis tau tshem nws cov paws pem hauv ntej ntawm qhov siab. Nws yuav tsum tau sawv sai sai, thiab poob ntawm nws ob txhais ceg maj mam li sai tau thiab nyob rau hauv tsis muaj cov ntaub ntawv poob rau hauv "sab" txoj hauj lwm. Cov kev tawm dag zog no tuaj yeem ua tau txhua hnub.
5. Lub sij hawm nruj. Lub hauv paus ntsiab lus: cov leeg nqaij ntev tshaj plaws ntawm tus dev (txog 30 vib nas this). Piv txwv li, tus dev mus txog rau kev kho mob ntev, tensing nws cov leeg kom ntau li ntau tau (sawv ntawm tiptoe). Cov kev tawm dag zog no tuaj yeem ua tau txhua hnub.

 Rau cov menyuam dev thiab cov tub ntxhais hluas, txoj kev 5, 4, 3 (tsis muaj zog thiab kev tawm dag zog), 2 (tsis muaj teeb meem) siv tau. Cov menyuam yaus noj qab nyob zoo tuaj yeem tau txais txhua yam kev tawm dag zog. Rau cov laus noj qab nyob zoo dev, txhua txoj hauv kev yog qhov tsim nyog, tshwj tsis yog rau cov kev tawm dag zog tshaj plaws nrog kev ncua luv. Muaj 5 txoj hauv kev los tsim cov leeg hauv koj tus devxeem dhau kev xeem. Cov txheej txheem no koom nrog ob hom nqaij fibers.

Cov khoom siv ntxiv rau kev tso cov leeg nqaij ntawm tus dev

Txhawm rau kom nrawm nrawm cov leeg ntawm tus dev, koj yuav xav tau cov khoom siv ntxiv:

• qhov chaw tsis ruaj khov (hauv tsev nws tuaj yeem ua lub txaj pw - qhov tseem ceeb yog tias nws tuaj yeem tiv taus tus dev claws)
• ruaj khov toj (curb, kauj ruam, lub rooj ntev zaum, phau ntawv, thiab lwm yam)
• siv tes taw hnyav
• bandages, cavaletti
• daim kab xev expanders
• stopwatch
• tsim nyog cov mos txwv pab.

Txiav txim siab txog lub hom phiaj ntawm zaj lus qhia. Ua ntej koj pib nqus koj tus dev cov leeg, koj yuav tsum teb cov lus nug ntawm qhov txiaj ntsig koj xav tau.

Yog tias koj xav ua tiav cov leeg nqaij hypertrophy, koj tsis tuaj yeem ua yam tsis muaj cov khoom siv ntxiv. Txhawm rau tsim lub cev zoo nkauj zoo nkauj, koj tuaj yeem ua yam tsis muaj qee yam khoom siv, hloov lawv nrog lwm yam kev tawm dag zog. Yog tias lub hom phiaj yog los tswj kev noj qab haus huv thiab kev ua haujlwm ntawm cov leeg, tsis tas yuav muaj cov khoom siv ntxiv.

3 Txoj Cai rau Aub Muscle Loj Hlob

1. Txhawm rau nce cov leeg nqaij, ib qho kev nce ntxiv yog tsim nyog. Tab sis ntawm no, ib yam nkaus, nws tseem ceeb heev kom tsis txhob overdo nws.
2. Khoom noj khoom haus plays lub luag haujlwm tseem ceeb hauv kev vam meej.
3. Txhawm rau kom rov zoo tag nrho thiab kev loj hlob, xav tau kev pw tsaug zog thiab so kom zoo.

Kev tiv thaiv kev nyab xeeb thaum nqus cov leeg ntawm tus dev

1. Kev kuaj ua ntej ntawm tus dev kev noj qab haus huv (pulse, mob, qhov ua pa, sib koom ua ke).
2. Txoj kev txhawb siab.
3. Ua raws li cov cai ntawm thermoregulation.
4. Ua raws li kev haus cawv. Tus dev tuaj yeem haus dej thaum lub sijhawm kawm thiab tam sim ntawd tom qab, tab sis tsis ntau (ob peb lub sips).
5. Lub paj hlwb muaj zog ntawm tus tswv. Yog tias ib yam dab tsi tsis ua haujlwm hnub no, nws yuav ua haujlwm ntxiv. Tsis txhob coj nws tawm ntawm tus dev, saib xyuas nws.

 Nco ntsoov tias kev nyab xeeb yog qhov tseem ceeb!