Генетична мінливість навряд чи буде винуватцем тут. І +1 мільйон для надання рецензованих доказів. Спасибі! Краще перейти на 3 тренування ВИИТ в тиждень, що містять вага тіла вправи або робити ваги тіла тренування сили і після кожного тренування додати Табата сесії (8 комплектів поспіль, кожен набір складається з 20 вправ сек і 10 сек перерва)? Я багато читав про Табата на інтернет, але я плутати про його ефективності. Я вчора намагався зробити тренування табата у тому числі тільки стрибки на місці (8 комплектів 20 сек тренування і 10 сек перерва) в моєму найвищому інтенсивності ( близько 24 стрибків за 20 сек) і я знайшов його легко, зрештою, я навіть не спітніла , але сьогодні моє плече м'язи болять ! У тому, що вони насправді спроба 5 реп сбн в той же день, але об'єм набагато менше в цілому.

Як екс-курця (курив протягом 10 років, 10 років тому) і бігун я пам'ятаю відчуття того, що задишка і насправді це був один із мотиваторів, щоб кинути палити разом з переглядом відео людей з емфіземою. Так я в першу чергу мати мету (напівмарафон) і спочатку зосередився на спринті на короткі дистанції ~ 100м (20-30 секунд) або 400 метрів з 2 спринтами. Інтервальний тренінг дав мені більше нагороди, ніж намагатися зробити довгі відстані, а потім не - Іншими словами щось дійсно легко досяжно. Бажано спринт на біговій доріжці, щоб зберегти зовнішній збентеження - або на парковій доріжці.

1/10-й кілометр становить близько 160М, так зменшити щось, де ви не збираєтеся бути в біль, скажімо 80м, і перерву на 2 хв. Після. Повторіть її 3-4 рази і збільшити дистанцію кожної пробіжки. Як правило, легше просто час спринтів, так що час вашого початкового спринт і працювати звідти.

Легше більш безболісним для початку буде купити PowerBreath і використовувати його два рази в день протягом декількох тижнів спочатку, а потім спробуйте знову.

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