Taug qab cov khau uas koj tuaj yeem tso spikes rau (tseem hu ua track spikes) tau tsim los pab koj kom nrawm dua los ntawm kev muab tuav ntxiv thiab rub. Yog tias koj xav pib xyaum ua nrog spikes tab sis tsis tau muab tso rau ntawm koj cov khau taug kev ua ntej, lossis koj tab tom hloov koj cov spikes thawj zaug, koj nyob rau qhov chaw raug cai- peb yuav taug koj txoj hauv kev los ntawm cov kauj ruam kauj ruam!
Cov kauj ruam
Ntu 1 ntawm 2: Xaiv Taug Kev Spikes
Kauj Ruam 1. Sprinting spikes siv 8 lossis ntau qhov spikes kom nrawm thiab muaj zog
Cov spikes feem ntau yog muab tso rau ntawm xub ntiag vim cov sprinters siv feem ntau ntawm kev sib tw ntawm lawv cov ntiv taw; muaj qhov cushioning tsawg heev hauv thaj chaw pob taws. Sprinting spikes yog tawv heev, thiab tseem yog khau khau tshaj plaws.
- Sprinting spikes zoo tshaj rau cov xwm txheej 100, 200, thiab 400 meter.
- 6mm spikes yog qhov zoo tshaj plaws rau kev taug qab thiab cov xwm txheej tshwm sim thiab yog qhov muaj ntau yam zoo tshaj plaws. Spikes tuaj nyob rau ntau qhov ntev, tab sis spikes ntev dua 6mm yog qhov tsis raug cai ntawm ntau txoj kab.
Kauj Ruam 2. Qhov nruab nrab ntawm qhov nruab nrab nruab nrab muaj 6-8 qhov ntsia hlau loj
Lawv tsis muaj zog thiab muaj ntau dua cushioning los muab kev txhawb nqa rau kev nyob deb dua, tab sis tseem yog lub teeb pom kev zoo.
- Qhov nruab nrab ntawm qhov nruab nrab qhov nruab nrab yog qhov zoo rau 800, 1500, 1600, thiab mais nrug- tab sis kuj tseem tuaj yeem siv rau 400 thiab 2 mais xwm txheej.
- Lawv yog qhov kev xaiv zoo tshaj yog tias koj tsis paub meej txog cov xwm txheej uas koj tab tom sib tw, lossis yog tias koj sib tw hauv ntau qhov xwm txheej.
Kauj Ruam 3. Kev ncua ntev ntev feem ntau muaj 4 qhov ntsia hlau loj
Lawv tau ua los ntawm kev ruaj khov dua tab sis cov khoom hnyav dua los tuav tawm tsam qhov ntev, thiab tuaj yeem siv dag zog ntau dua.
Kev ncua deb ntev pom zoo rau kev ncua deb ntawm 1500 meters txog 10000 meters
Kauj Ruam 4. Hla lub teb chaws spikes siv cov ntsia hlau ntev
Lawv tau tsim los rau kev khiav ntawm thaj chaw tsis sib xws, yog li lawv tseem muab kev pabcuam pob taws ntau dua thiab muaj kev nyab xeeb dua.
- 9mm spikes muab tuav zoo rau hla teb chaws khiav hauv cov av nkos thiab ntub dej.
- Koj yuav xav mus nrog 12-15mm spikes rau qhov av nkos heev.
Ntu 2 ntawm 2: Muab tso rau ntawm Spikes
Kauj Ruam 1. Nrhiav qhov ntsia hlau ntsia hlau nyob rau sab saud ntawm khau
Thaum koj tig lub khau hla, koj yuav tsum pom ntau yam hlau qhov, uas yog qhov spikes ntswj rau hauv.
Nco ntsoov tias tus naj npawb ntawm qhov ntsia hlau loj sib txawv nyob ntawm seb yam twg ntawm txoj kab spikes koj muaj
Kauj Ruam 2. Ntsia tus ntsia hlau qub nrog koj tus yuam sij ntsia hlau los yog ciaj ntswj
Yog tias koj tab tom hloov qhov hnav qis qis, koj yuav tsum tshem cov qub ua ntej. Teem lub qhov ntsia hlau loj qhib nrog lub ntsiab lus xaus ntawm qhov ntsia hlau loj thiab ntswj rau sab laug kom txog thaum qhov ntsia hlau loj tawm los ntawm lub qhov. Rov ua dua cov txheej txheem unscrewing rau txhua qhov seem.
- Yog tias koj nkawm khau tshiab, koj tsis tas yuav tshem tawm qhov qub.
- Nco ntsoov tias koj tau ntswj ntsia hlau rau txhua qhov qub ntsia ua ntej koj pib muab tso rau qhov tshiab.
Kauj Ruam 3. Ntsuas qhov taw tes ntawm cov hlau ntsia hlau ntawm koj tus ntiv tes xoo thiab ntiv tes taw
Qhov puag ncig, dav dua ntawm qhov ntsia hlau loj yuav tsum taw ntawm koj.
Kauj Ruam 4. Teem lub hauv paus puag ncig ntawm qhov ntsia hlau loj nrog lub qhov
Xyuas kom tseeb tias nws tsis nkhaus thiab cov kab uas nyob ib puag ncig tau ua tiav. Qhov ntsia hlau loj yuav tsum taw tes rau sab nraud thiab nyob deb ntawm ib leeg ntawm khau.
Kauj Ruam 5. Ntsia hlau hlau ntsia hlau kom nruj
Twist qhov ntsia hlau ntsia mus rau sab xis kom pib ntswj nws. Khaws ntswj kom txog thaum qhov ntsia hlau ntsia hlau ntswj tag, thiab koj tsis tuaj yeem zawm nws ntxiv lawm.
Kauj Ruam 6. Rov ua cov txheej txheem rau txhua qhov uas seem
Ua kom ntseeg tau tias txhua qhov ntsia hlau ntsia hlau hauv txhua txoj kev nqes mus thiab tias cov ntsia hlau loj tau yaug thiab txawm tias yog ib leeg nkaus xwb. Ntsia cov ntsia hlau uas nkhaus lossis tsis ua kab sib npaug nrog ib leeg thiab cawm lawv hauv.
Kauj Ruam 7. Ceev txhua qhov ntsia hlau loj nrog koj tus yuam sij ntsia hlau los yog ciaj ntswj
Tuav tus ntsia hlau loj hauv koj txhais tes uas tseem ceeb thiab tuav lub khau nrog koj txhais tes. Thawb lub hauv paus ntawm qhov ntsia hlau ntsia hlau ruaj khov rau hauv qhov taw tes ntawm qhov ntsia hlau loj thiab ntswj lossis tig nws mus rau sab xis kom nruj qhov ntsia hlau loj kom nruj.
Kauj Ruam 8. Txhim kho qhov khoob los yog cov pob zeb hloov qhov spikes yog tias koj tsis xav tau lub zog ntxiv
Qhov khoob thiab cov pob qij txha yog tiaj tus thiab tau tsim los npog lub qhov ntsia hlau loj kom tsis txhob muaj cov khib nyiab. Qhov no yuav tso cai rau koj tseem hnav koj cov spikes taug qab txawm tias tsis muaj spikes.
Lub tswv yim
- Txheeb xyuas qhov haum ntawm koj cov khau taug kev thaum yuav lawv. Txhawm rau kom tau txais txiaj ntsig zoo los ntawm koj cov khau nrawm, lawv yuav tsum muaj kev nyab xeeb ntawm koj txhais taw thiab ze rau ntawm lub xub ntiag ntawm khau, tab sis koj cov ntiv taw yuav tsum tsis txhob kov pem hauv ntej.
- Ua txhaum hauv koj txoj kev nrawm ua ntej sib tw hauv lawv los ntawm kev ua haujlwm hnyav lossis 2-3 kauj ruam. Qhov no yuav txo qhov kev pheej hmoo ntawm kev raug mob
- Nqa cov spikes ntxiv thiab koj tus lej nrawm nrog koj mus rau cov xwm txheej. Txoj kev ntawd, yog tias koj poob lossis hnav qhov ntsia hlau loj, koj tuaj yeem hloov nws sai li sai tau.
- Txheeb xyuas qhov xwm txheej ntawm koj qhov spikes tsis tu ncua thiab hloov pauv hnav kom tau txais qhov zoo tshaj plaws. Lawv tuaj yeem hnav tau sai li 3 lub hlis.
- Nco ntsoov tias qhov ntev ntawm koj qhov spikes ua raws cov cai ntawm txhua qhov kev sib tw lossis sib ntsib thiab kos nrog koj tus kws qhia yog tias koj tsis paub meej. Koj tsis xav kom tsis tsim nyog tau txais.
- Kuj tseem muaj ntau hom sib txawv ntawm kev sib tw rau dhia thiab javelin cov xwm txheej, uas tshwj xeeb dua thiab yuav tsum tsuas yog siv rau cov xwm txheej tsim nyog.
