Марафон 20 Видео Tренировок on Windows Pc

Hope Paramonov - the master of sports of athletics, personal consultant. Her professional video training will help prepare for participation in amateur competition or a marathon, develop the spirit of sportsmanship.
You can run in a special shoe on a track in the forest in the park, the main thing that had a running surface for the shock-absorbing properties. Do not forget about the rules of etiquette - not to disturb anyone, and give way to overtaking. How to choose the right clothes and shoes? Shoes should fix the foot and have good cushioning properties. In the clothing thing - comfort. Regularly keep a diary of self-control, and record data: distance, pace - something that will talk about your positive results. Every second counts, a real marathon will require a full commitment.
For effective training every athlete should control the processes occurring in the body. For this is an easy way - control of heart rate and pedometer. Pulse will need a heart rate monitor. Direct planning of the training process includes goal setting and to set a goal, you need to formulate, determine the parameters on which you will monitor the results. This can be a distance, weight, time, flexibility - all that talk about progress. Having defined the purpose, can be understood, in what period of time you want to achieve it, because the marathon - a competition in which every second counts.
Macrocycle - the period of preparation from one competition to another, arranges all the components of sports training. Mesocycle - medium training cycle from 2 to 6 weeks, organizes the training process and makes it the variety, develops weaknesses of the athlete. Focus only on the personal performance and your progress, even if progress is minimal, rejoice in it. Microcycle - small with a weekly training cycle duration.
Coaching training in the run begins with crosses and runs and is aimed at the development of systems. The goal - a marathon. Warm-up is needed, it warms up, improves blood circulation and flexibility. The longer the workout, the less likely to get injured. Warm-up begins with the large muscle groups. Then we proceed to run. After a warm-up move to the next stage of the training - stretching. General physical training will help strengthen the muscles of the body, develop flexibility and running muscles to get better results and can help to overcome the difficult marathon.
Special exercises for running shoes - an integral part of the training, strengthen muscles, reduce heart rate. A set of exercises - walking on foot, jogging, jumping side, running with high lifting hips and jumps a few seconds. When running technique and the hand pay attention to the position of the torso, arms, legs and head. Foot - an important part of the body. Developing a run from the foot can make it more efficient and while running to feel a sense of lightness. Tempo runs - vigorous jogging for 20-40 minutes at a comfortable pace. Its mission - training the heart and kardiosistemy, developing movement patterns. The pace in the race should not fall. Otherwise, the time is lost - second by second. Fartlek in the race - the game speeds, aimed at the development of personal endurance. Held in different modes: relax after acceleration, and running relatively quickly, with a slightly increased pulse.
Interval work and speed - are aimed at the development of endurance, develop muscles and cardiovascular system. Coaching will tell you how to get on top form to show progress result. During coaching we come to compete in the phase of supercompensation. This post-workout effect, which is achieved due to holidays. Power in this period personally, a week before the event is carbohydrate loading, reduced intake of proteins, calories are controlled. Do not be lazy, frequently walk around, spend training, develop strength of mind, put new records and everything in this life do with appetite. A marathon will help you to believe in themselves.

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