Koj tsis tas yuav yog André Greipel kom tau txais ib qho ntxiv ntawm oomph ntawm koj ob txhais ceg thiab qhov no yog yuav ua li cas txhim kho koj lub zog caij tsheb kauj vab
Tus kws tshaj lij: Tus Kws Qhia Andy Blow - uas muaj Xterra World Age Group npe rau nws lub npe - yog tus tsim ntawm Precision Hydration (precisionhydration.com). Yav dhau los nws yog tus kws tshawb fawb kis las rau pawg Benetton thiab Renault Formula 1
Sprinting yog txhua yam hais txog lub zog tawg thiab, raws li lub npe qhia, qhov no suav nrog kev siv zog ntau tshaj plaws thaum lub sijhawm luv luv los ua kom tawg nrawm.
Koj feem ntau yuav tsim cov theem ntawm kev quab yuam kom txiav txim siab txav mus rau hauv kev sib tw, txawm tias ua kom tawg, tsim kom muaj kev sib zog ua tiav hauv kev sib tw kawg lossis txuas qhov sib txawv thaum lub pob rub tawm ntawm koj.
Kev tawm dag zog ua rau muaj kev xav tau ntau rau koj lub cev (thiab lub hlwb), yog li nws yog qhov kev txawj uas koj yuav tsum tau xyaum thiab txhim kho lub sijhawm. Thaum twg koj tab tom nrhiav txhim kho ib qho tshwj xeeb ntawm koj kev caij tsheb kauj vab, qhov tshwj xeeb ntawm kev cob qhia yog qhov tseem ceeb.
Cov kev tawg hluav taws xob no cuam tshuam nrog luv luv, ntse tawg, yog li kev cob qhia yuav tsum raug kho kom haum rau hom kev tso zis no.
Raws li kev ua kom haum rau cov kev sib tham no rau hauv koj txoj kev npaj kev cob qhia tam sim no, tsom rau ib ntu ntawm 5-10 thib ob sprints nrog 2-3 feeb rov qab los ntawm txhua tus.
Kuv yuav tsum hais txog qhov tseem ceeb ntawm kev nyab xeeb, ib yam nkaus. Yog tias koj tab tom ua cov ntu no ntawm txoj kev, xyuas kom koj muaj sijhawm txaus thiab qhov chaw los tua lawv - yog li tsis yog thaum darting hauv thiab tawm ntawm kev tsheb thaum koj mus.
Cov kev sib tham no ua haujlwm zoo nyob hauv tsev ntawm lub turbo lossis tsheb kauj vab nyob ruaj khov vim li ntawd.
Koj xav kom muaj peev xwm muab rau koj txhua tus, yog li tsuas yog ua ib lossis ntau tshaj ob zaug hauv ib lub lis piam. Nws yog ib qho tseem ceeb kom tso cai rau cov hnub yooj yim ntawm ob sab ntawm cov kev sib tham fais fab vim tias koj yuav tsum tau ua tshiab kom tau txais txiaj ntsig zoo tshaj plaws ntawm hom kev cob qhia no.
Lub tswv yim no ntawm kev rov ua dua, lub zog loj nrog kev rov qab los ntev yuav tawm tsam feem ntau ntawm cov neeg caij tsheb kauj vab kev cob qhia thiab tej zaum yuav zoo li neeg txawv teb chaws thaum xub thawj. Feem ntau, cov neeg caij tsheb kauj vab ua haujlwm ntawm qhov pib lub zog nrog cov zis nruab nrab rau lub sijhawm ntev, tsuas yog lub sijhawm rov qab luv xwb.
Tsis muaj rab phom khawv koob kom rov zoo
Thaum rov qab los yeej tsis muaj rab phom khawv koob. Raws li nrog rau txhua qhov kev cob qhia nyuaj koj tuaj yeem ua kom lub zog hloov kho kom zoo los ntawm kev ua kom zoo tshaj plaws ntawm koj lub sijhawm rov qab los. Qhov ntawd txhais tau tias so, pw kom zoo thiab noj (thiab haus) kom zoo.
Yog li cov txiaj ntsig ntawm kev cob qhia lub zog tawg yog dab tsi? Tib neeg muaj peb hom nqaij fibers: Hom I (slow twitch), Type IIa (fast twitch) thiab Type IIx (super-fast twitch). Kev cob qhia Sprint tsim hom II fibers thiab tuaj yeem tig nrawm nrawm mus rau qhov nrawm nrawm.
Muaj caj ces ntawm kev ua si ntawm no, lub siab - koj tuaj yeem ua tiav los ntawm kev cob qhia, tab sis qee tus neeg caij tsheb kauj vab yuav mus ntxiv dua lwm tus vim lawv cov noob.
Yog tias koj muaj ntau cov fibers ceev-twitch twb lawm thiab koj yog li ntawd ntau dua ib txwm predisposed rau sprinting, cov adaptations tuaj sai dua. Raws li cov lus qub hais, 'sprinters yug tsis tau', thiab kom ceev ceev koj yuav tsum xaiv koj niam koj txiv ntse…
Muaj lwm txoj hauv kev los ua kom lub zog tawm thiab tawm koj cov leeg tuaj yeem tsim tau. Kev ua haujlwm hauv gym, hnyav dua thiab rov ua dua ntawm kev tawm dag zog yog qhov kev xaiv zoo.
Piv txwv li, squats thiab deadlifts koom nrog biomechanics zoo sib xws rau cov zaum ntawm lub tsheb kauj vab. Plyometric ce xws li lub thawv dhia, lunges thiab hopping kuj zoo rau kev tawm dag zog siab tshaj plaws thaum lub sij hawm luv luv kom nce siab tshaj plaws.
Kev ua haujlwm ib lossis ob lub zog tawg rau hauv koj cov kev tswj hwm txhua lub limtiam yuav muab sijhawm zoo ntxiv rau ob qho tib si thiab tshwj xeeb.
Koj yuav tsis dhau los ua André Greipel ib hmos - lossis, cia peb ua siab ncaj, puas tau - tab sis kev txhim kho lub zog tawm ntawm qhov kev ncua deb tuaj yeem ua qhov sib txawv ntawm thawj thiab thib ob thaum sprinting rau kab.
Zaj lus no tau luam tawm thawj zaug hauv Is Taws Nem 100 ntawm Cyclist magazine
