Use intermittent training to "reduce" muscles

In principle, the reduction in running distance is simpler - running less for the storage day. In fact, many athletes find that by using two or three weeks to reduce distance and increase strength, the legs feel heavier and weaker. But Mujika, a coach and psychologist from Spain, who is also a variable-training expert, holds different views.

It is suggested that runners should begin to reduce the amount of training earlier, scale miles rather than reduce the intensity. In the first three days of the game, use intermittent training to “reduce” the muscles.

Within a few months, the following training content can make your legs feel more relaxed and improve the performance of the stadium. Indeed, too much rest or long jogging can reduce the tension in the leg muscles. Marius Bakken (Norwegian Olympiad, 5 km, 13:06) believes that this is where runners often feel tired and weak. the reason. Short-range, rapid outbreak training can regain muscle tension. If the variable used to reduce training properly, the physical response will be: produce more red blood cells, lower stress hormone levels and in your muscles

Store more nutrients - and on average, this can increase your completion time by 3%. The following is mainly about how to consume more energy in your blood vessels, get rid of exhaustion and give full play to your strengths.

To plan to participate in the All-Equestrian Games, the training distance should be reduced to 80% - 90% of the normal time in the 3 weeks before the match; in the 2 weeks before the match, it should be reduced to 60% - 70% of the usual time, and the last week to 50% of the usual time. To avoid declining the training level, it is very important to maintain the training intensity and do not reduce the intensity of the relaxed running. For high-intensity training, intermittent running should be appropriately reduced compared to weekday training, and the interval running should be performed at the same time as the normal daily pace. Keep a rest day: The reduction in total training should be achieved by running short distances instead of running. If you are going to participate in 5 or 10 kilometers, reduce the running distance, so the total distance in the week before the game is about half of the number of weekdays. Reload the last week. If the game day is Sunday, then it will be closed on Wednesday. In the next three days, the burden was reduced by performing intermittent training according to the target pace, and the big step was taken when the time was relaxed. Intermittent running, in simple terms, is mainly to imitate the training on weekdays. It must resist the temptation to keep accelerating the pace and make it faster than usual, because your legs are "fresh". Relaxation can run runners back to normal track and re-adapt to running. Set goals: In accordance with the pace at weekdays, the distance to run should be half of the distance on weekdays; if the legs feel weak, add another mile and speed up in the final stage.

Attachment: Relief plan for the last few days before the match day

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