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襄阳老河口妇幼保健院中医院预约电话搜医信息

2019年07月16日 16:04:43|来源:国际在线|编辑:导医问答
Shave precious seconds off your running time and you just might win your next 5K.缩短几秒钟的时间,下次的5千米比赛或许你就能获胜。You Will Need你需要Running shoes跑鞋Interval training间隔训练Strength training力量训练Cross-training交叉训练Time trials计时测验A caffeinated beverage含咖啡因的饮料Steps步骤Always consult a physician before attempting to do any exercise or exercise plan.试图进行任何锻炼或锻炼计划之前一定要向医生咨询。STEP 1 Get proper running shoes1.买双合适的跑鞋Acquire the proper running shoes. Go to a specialty store and get fit for a quality pair. Don’t wear your running shoes for anything but running.买双合适的跑鞋。到专卖店,试穿一双质量比较好的跑鞋。只有跑步的时候才穿这双跑鞋。STEP 2 Practice interval training2.进行间隔训练Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest. Aim for 90 strides in 30 seconds, alternating hills and sprints. Do intervals no more than twice a week, and rest the day after your interval.进行间隔训练,在跑道上按照比赛时的速度跑动两到三分钟,然后休息90秒钟。30秒内跑90步,爬坡和冲刺交替进行。每周进行间隔训练不要超过两次,进行锻炼后的一天休息。Stay hydrated by drinking plenty of water, especially before and after workouts.喝足够的水,保持充足的水份,尤其是锻炼前后。STEP 3 Increase long runs3.增加长跑Increase the length of your long runs every two weeks to improve endurance and concentration. Long runs should be a slower per-mile pace than your race pace. Stretch, warm up, and cool down after workouts.每两周增加长跑的长度,增强耐力和注意力。长跑时每英里的速度要稍慢于比赛时的速度。做伸展和热身运动,锻炼后要平静下来。STEP 4 Do strength training4.进行力量训练Do strength training to keep your body injury free. Increasing muscle tone in all areas of your body helps you on longer run days and gives you greater power.进行力量训练,避免身体受伤。增强身体各部位的肌肉可以帮你跑得更远,让你更有力量。STEP 5 Add other workouts5.增加其他训练Add other types of workouts, such as biking or spinning, a few times a week. You’ll increase your fitness level and strengthen your leg muscles, which will translate to better run times.每周加入几次其他方式的训练,比如骑自行车或旋转。这样可以增强身体素质,增强腿部肌肉,从而缩短比赛用时。Extra weight slows you down, so eat right and lose weight if you need to.多余的体重会减缓你的速度,所以合理饮食,如果需要的话减肥。STEP 6 Substitute time trials6.替代计时测验Substitute your interval workouts with one-mile time trials before your next race. You’ll get a better idea of your pace and give yourself time to tweak your workout.下次比赛前用一英里计时测验替换间隔锻炼。你会对自己的速度有更好的了解,给自己调整锻炼的时间。STEP 7 Drink a caffeinated beverage7.喝含有咖啡因的饮料Drink a caffeinated beverage 30 to 60 minutes before a race. Studies show caffeine can improve performance.比赛前30至60分钟喝一些含有咖啡因的饮料。研究表明,咖啡因可以提高比赛时的表现。At the 1936 Berlin Olympics, Jesse Owens became the first American to win four gold medals in track and field.1936年柏林奥运会上,Jesse Owens成为首位在田径比赛中获得四枚金牌的美国运动员。视频听力译文由。 /201503/362896

英语非常道 第37期:泰坦尼克号通过对时下《泰坦尼克号》电影的探讨和交流,让大家在了解观赏这部大片。。。201511/396115

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