Chay bo Mon the thao ly tuong bao ve suc khoe

Chay bo la mot trong nhung loai hinh the thao don gian, vua suc, co loi cho suc khoe. Biet vay nhung nen bat dau nhu the nao cho dung nhi?

Loi ich cua mon chay bo

- Khi chay, toan bo co the se chuyen dong theo tung buoc chay. Vi the khong chi co bap chan, dui tham gia vao hoat dong nay, ma con co ca co bung, tay, co… Nho do tuan hoan mau tot hon. Luyen tap thuong xuyen ket hop voi che do an hop ly la mot phuong phap giam beo hieu qua.

- Chay bo giup giai toa cang thang rat huu hieu. Ban co the vua chay bo vua lang nghe nhung am thanh cua thien nhien, hoac trai tam mat cua minh de ngam nhin khung canh xung quanh.

Bat dau tap luyen nhu the nao?

Nhung nguoi moi luyen tap hay mac loi co ban la luyen tap qua suc. Tot nhat nen tap luyen mot cach tu tu, tung buoc de co the dan thich ung voi dieu nay.

Neu ban tap voi cuong do cao, co the se khong the chiu dung duoc. Dieu nay se cang lam ban met moi hon. Ban nen nho, muc dich cua chung ta khong phai la gianh huy chuong hay lap ki luc the gioi ma de nang cao suc khoe cua chinh minh.

Giai doan dau tien nen luyen tap nghiem tuc va deu dan.

Phan bo suc luc the nao cho hop ly?

Van de nay tuong doi quan trong khi luyen tap. Hay danh tu 3 - 5 phut de khoi dong nhe nhang. Tot nhat nen tap nhung bai tap don gian nhu dung len ngoi xuong hay keo dan bap chan.

Sau khi khoi dong, 200m dau nen chay tu tu roi moi tang toc. Khi con 50m cuoi, giam toc do chay va di bo trong vai phut de nhip tho tro lai binh thuong. Cuoi cung, ban co the tap them may bai tap don gian de keo gian co bap.

Tuy thuoc vao the luc, ban co the luyen tap mot cach luan phien, vi du: mot ngay tap, mot ngay nghi.

Thoi gian chay ly tuong

Truoc tien hay lang nghe co the cua minh. Ban co the tap luyen tu 10 - 30 phut va danh 3 - 5 phut cho buoc khoi dong va “ve dich”. Neu co the khoe manh, nen ket hop chay bo voi nhung bai tap luyen the luc khac. Thoi gian co the keo dai khoang mot tieng.

Co y kien cho rang chay vao buoi sang co the dan toi bi nhoi mau, vi luc do co the chua thuc giac hoan toan. Vi the, neu muon chay vao thoi gian nay tot hon het la truoc do ban phai ngu that say. Nhu vay, moi dam bao cho co the hoan toan tinh tao de bat dau luyen tap.

Luu y:

- Nen chon mua doi giay vua chan cua minh, giay qua chat hoac qua rong se tao cam giac khong thoai mai khi chay.

- Quan ao mac khi tap luyen cung nen that thoai mai. Tuy thuoc vao tung mua, viec lua chon quan ao cung khac nhau.

- Truoc khi chay, khong nen an no. Tuy nhien, khoang 30 phut truoc khi bat dau luyen tap, ban co the an cac loai rau va hoa qua. Khi da trot an qua no, hay nghi ngoi it nhat mot tieng roi moi chay.

Phuong Lan

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