@Дэйв для тенниса. Я достаточно серьезно, чтобы обратиться к врачу? Но врач без рентгеновского контроля ничего не решает, а Х-Рэй будет стоить дополнительных денег.... Паникер и ничего не делает, чтобы действительно ответить на вопрос. Растяжка бицепса бедра, что это ты делаешь? Не все поджилки тянется равны. Я вижу людей в тренажерном зале, делать поджилки отрезки, которые являются пустой тратой времени. У меня были растяжки ежедневно в течение многих лет, и я надеюсь, что я могу сказать без хвастовства, что я могу коснуться моего носа на колени, когда я скручивания с прямыми ногами. Так что я, вероятно, смогу дать вам некоторые рекомендации, но сначала я бы хотел точно знать, что растяжка бицепса бедра вы делаете. Да, так как вы хотите, чтобы держать ваш пульс выше 80% от максимального. Первая статья рекомендует 10-15 минут разминки перед интервалом. Если вы отдыхаете слишком долго между интервалами вы не сможете держать ваш пульс на этом уровне. Вы также будете позволять вашим мышцам остыть, которые сделают вас более склонность к травмам во время перерыва.

Вы, наверное, можете выбрать любой дистанции от 200 м до 5000м, использовать такой фактор, что общее расстояние, на целевые темпы где-то между 2К и 10К и использовать ка. половину расстояния, как восстановление и у вас есть список общих интервальных тренировок. 5K бегунов делать в общем более короткие, в то время как марафонцы могут даже сделать что-то вроде 3x5k в марафоне темпами.

Вот таблица с тренировки от немецко - Ла тренерской академии. Таблица на немецком языке, но я думаю, что это довольно прямо вперед. Количество повторений является довольно сложной задачей, делая только 10x400m и 6x1000m довольно часто для более медленных бегунов, но эти номера предназначены для бегунов работает 31 до 33 минут на 10к.

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Если мне придется выбрать пять самых распространенных упражнений:

  • 20x200m, 200м восстановления
  • 15x400m, 200м восстановления
  • 8x1000m, 400М восстановления
  • 4x2000m, 800м восстановления
  • 3x3000m, 1200м восстановления
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