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作者:外围滚球app_外围买球足球网站更新时间:2020-10-19 23:22:03

吃过饭后等待2个小时再开始跑步化不等食物消化过后就开始跑步,会给肠胃带来很大的负担,而且能量供给也不足12博注册_12博会员登录3、10分钟规则每次长跑开始前,进行10分钟左右的热身,通过慢跑或者健步走皆可也每次跑步结束后也都进行10分钟左右的身体冷却

4、2天规则如果跑步时身体的某个部位连续2天出现疼痛,那么就休息2天观察情况就12博注册_12博会员登录如果疼痛消失或减轻就继续跑步,否则就及时就医5、熟悉的食物规则不管是训练还是比赛,都不要吃陌生的食物或者喝陌生的饮料,因为它们对身体的反应是无法预知的食

一定要坚持吃自己熟悉的食物6、交谈规则12博注册_12博会员登录长跑时的速度不能过快,通过交谈就能反映出来说长跑时要能实现正常的交谈,说出完整的一句话,而不是气喘吁吁说不出来话7、32公里规则

如果跑者备战马拉松比赛,那么训练时至少完成一次32公里的跑步,这样才能为完成42公里的比赛奠定基础8、能量补给规则12博注册_12博会员登录跑后30-60分钟及时补给能量何不管是进行速度训练还是长跑,或者任何比赛,都要在结束之后的30-60分钟补给碳水化合物和蛋白质,补充能量,加快身体恢复9、不局限于跑步规则

如果跑者只单纯的进行跑步训练,受伤风险更高身跑者还需要坚持交叉训练和力量训练,让全身的肌肉和力量更加平衡12博注册_12博会员登录10、换跑鞋规则跑鞋的寿命一般在500-800公里,如果过度使用,对脚的保护功能就会减弱,容易导致受伤选跑者可以根据自己的训练量、体重、路面类型等选择合适的跑鞋

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