Обмежена болючість (і зі значною хворобливості). Для новачка скажу діапазоні 5-15 повторень за 1 набір. на жаль, я не знаю, що ви маєте на увазі, але це не зовсім те, що я мав на увазі. я маю на увазі, як ми дійсно працюємо всю свою верхню частину тіла в Віджимання, що робить його здоровим (я не поставили кардіо там, мої вибачення) @Мікрофони - не буду на провал, коли ти жим на свій власний і немає ніякого способу, щоб вивантажити або зупинити бар від пошкоджень, це відмінний рада. З іншого боку - буде провал, як і планувалося Веном корректировщик присутня хороша порада.. Так, у нашій школі було 22 хлопчика між СП Університетський/і 20ish дівчинки, МСИО. Цікаво, будь-яке цитування цього? Я скажу, що омега-3 не мають такого ж негайного впливу, як більш традиційні док, Анальгін або аспірин для полегшення болю. Думаю, що Омега-3 більше для довгострокового здоров'я, а не негайне полегшення.

Раси швидко, вам доведеться швидко бігати. Включати 3 речі у ваші тренування:

Відстеження сеансів Ритм/Поріг Працює Довгі маршрути - деякі з них повинні бути жорсткі

Потрібно розгойдування обертів нозі. Отримувати на трасі 3-4 рази в місяць (можливо більше, якщо ваш організм зможе впоратися з цим) дозволить збільшити оборот нога.
Темпос/поріг - зробити безліч речей тут. Темп біжить, біжить, куди ви урізане з 7:00 до своєї мети марафону темп гонки за останні 3 милі і т. д. допоможе муляти ноги за напружену роботу в гонках. Зробити принаймні один жорсткий працювати місяць. Якщо ви запустите 7:00-7:30, спробувати побудувати до 16 км, де ви в середньому 6:30 темпі або швидше за все справа.

Ще один ключ, варіюються від сезону. Може бути, навесні запускати більш короткі тренування, але швидше разів. Кілька тижні до марафону сезону від інтенсивності, але більш довгі інтервали.

Джек Деніелс є дійсною системи, але не єдиний. Можна використовувати також старі системи Орегон. Ключ повинен з'ясувати, що працює краще для вас, але основна структура повинна працювати краще.

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