Ѻ˹á > Ѻ˹ҡз
˹ѡ + = Ժ...6 ()
 

¹ͧ˹ҷҹ˹ .¹繹ͧ

èШ¢ػ...ҹҹоԨóͧ

ҨͧҾҧ... ǡ觨Ы


ͨЫǡ...ӫҡ 繤Ӷš
зš˹ѡҤ...ѧӫҡҧ ?

Ҩ֧ʹ˭ԧ˹ؤ..ǹءѹ
ҷҹ仹ҹʹҹ...ӵͺ͡

˹ҧҪ !!!

㨷令 Ǥͼ骹
ǵͧǷءҧ ء ءó !!!

Ҩзǹ¹ ͧ駤Ӷçش͹

ӶҤ..ӫҡ駷Թ ?

ͧ...繷˹ ӫҡ¡Ҷ֧ҧѹ

...͹Ҥ

ǹ... ¹ҡ§͡ⴹ
ԧ ѧ䧡դ§

ԧѧ....ѹäѹš
ǹҡ ੾ͧ
¤ԴẺ...觡ԴẺ....褹Դ

ԴẺѹդԧҧ͡ ԧ

ͧس˹...ǹ˭͹ѹ駹

«Ǣ ͧԴ ǡǹ˭

ѹ˹件...þٴẺ .

ºҧ...ҡ仺ҧ 觺ҧ ѡԹ¡ëҧ...

ش...ҷҧ͡ Фسշҧ

. ¹ͧ Ǵþس
ҹ..ҧ

èǧ觢ѹ...¤Ҵ駹

ҡ¤...

ͤس觡ëҹ...سաԴҧ
èҹ....¤Դѹҧ ѹҨҡ˹ ?

ӵͺ͡...ѹͧ (ҧѹ)

þ觷ͧ֡駹...ккѹҧ


ص繡͹ Ы 1 . Ҿë/ ͡Ẻ˹

ҾԴ鹤 ҡЫ¤ǨѴ § .
˧ͷ ç ءҧ´


ѧ...лǴҧҡ ͹Ѻ繵
Ҿͧҧ...ѧëСѺҾ͹

1 .͹ѹ ʺ Ҿ¨Դ

觵çԴ...Ҿ«ӫҡ㹷ءѹ
ҾẺѹ繤ͤͧ



Ҵ´¤""...ѹ觢鹡Ѻŧʹա

ǡѺҹҾǡѺѹ͹....


ҧҤԴ 繡ëѹ?

᷹ЫѲ...繫شѲ
Ыա͹..շҧ繼骹 !!!



Ҥëͧ㹪Եѡ

èеͺӶ...ͧٷҾҧѡ

ҷӵ·ءѹ...ҨФ繻ѧ ͻ«ӫҡͧ

Тͧҧ¡..ͧҧ·ءѹ !!!


оѲ..١ҧ



ѹ..سѹѺ价· Ǩ˹


ͧǹ˵ءóʹյ...س˹«Ẻ

Ҵ...Ẻʺԧ

ҫẺѴ...ѧ
سʺ...騹ͺ¡
¹դ..Һ͡


¹ͧͧسͷʺ...ѧջª
麷¹褹ҧ..Թҧ
..ҫẺҵ!

ͧѹ͡....Դ١ͧ

Ҩ͹ٵͧ...


ʹյзѧ˹...Ǣ ˹ҧ
þѲʹյ...ѹԴҧ Ҥҧ

ʹյҧ ѹ仵Ǩͺҧ ?

ʹյ¤ʹҧ ·ǹ
ԸẺ Ҩ

ѹҽ֡觴¤...þѲѹشŧ
֡ҡǢ...ѹǢ

ºѺʹյ ý֡ҧʺ...ѹǢ ִ
Ҩ֧ʹյ...Фӵͺѹç



ҡõçФͤӵͺ..Ը˹Ẻʺѧ

....
ҫ¤++Ҵ+Թ

͡Ǣ...᷺
СþѲẺ


ҹѹç Ţ Ǣ
·еͧѺ....."ý֡˹ѡ + ֡"



աա˹...ͻѭ ʹյ!!!

ʹյҧ..ҷ駢ͧ


ʹյٻẺëͧҹФ..˹ҧ觤
....ѡԸʹյ



¹价ҧشŧ ҼŨдա

ͧ...ǡҵͧ觴ա ֧

ҧ...͡ºءѹ

Ѻ...դѺҹ Ѻ



ʹյë...繡ëǻ +
͡...ѹͧ

ҫ + ˹ѡ š...Ժ

þѲش ....Ǩ



дѺš...

"Ҥس...سͧѺҫ"

¶֧Ẻس..ͧѴç

Ӿٴ...ҧ­ͧԤ

Ҿٴѡ§...͸Ժ 繡ح䢤ӵͺҹ


ҾٴǹẺ...ءԴЫǢ



Ť...شѲ ҧѲҵҾ...


ҧشѲ...㨼Դ



¡ EASY RUN ͵ѴúҴ/ ͡索Ҵ

СëẺ..ҧҴ 觢ءѹ

..ʹյͧء
ѹشŧ...͹Ѵ Ũ֧ç


ѧҷӵ...ͫ
ͧӵ....ҧ



õҹس §سԡִԸռԴ

ҧ . ¡Ҥ...˹ѡѧ

§...͹ ҧʹ Ǵ
...繷駤ʹشŧ

ҡѹͧह...ҫẺʺ
ѹͧͧͧ...ҫ˹ѡ
हҺ͡...ʺ

ͧҴٵҧѹ˹


हҫѹ 30


ҫ觡ë͡ 10+10+10
10 . + ҧѹ 10 . + ͹ 10

ǧشҧ鹤..͹ ͹͹Ѻʺ
ѹ 30 .Ẻʺ...¡ʹáþѡ͹
ҨٴաẺ...ҧҿҾ 鹺

ѧ鹨Ҿǡह..觡ѹѹ
ѡ觾ǡ㨷ç þѲҴҹʹ٧ҡ
ͤѺ㹡ëǷѡѧ㨼Դ..
ͧǨ֧

ԧë...͡ë觪ҹͧ
§ҧѹҹ...ӡë


ҡҫѹǴ 30 . 蹡ѹ


зҧǡѹ..ҡѺͤҴ !!!
ѹ͹ҷẺ ?


ҷҧ...ͧҴ纡͹ءѹ


ѹѴҫ....हҫ

礧....ҫʺ ҫҵ
Ըաëѹ͹ѹ...š͹ѹ
ҡ...ҡͧ§ҧ

Ǣժǧҧ¿鹵ǡ͹
Ҵ纡͹鹵

ҷҧºҴ...ҽ׹ѧ ?
ҷҧºҴ...ҨѧþѲҴբ鹵ç˹ ?

شзк͡...ʺФ˹ҧ觤

ѹ...֧
դ ѹ...仪

شз...

Ժó
 
 
. [12/09/2018 05:42]
 

Դ繷 1
ͺ : Mo Farah
(17/05/2017 18:33)

 
 
ͧ . 㹷ҧ˹ѹѺ
ҧ
ҧ 觪 Easy Run ѡҾ

ҤʶԵ ѹԴҡ Easy Run ҧ
شʧФҧѹѺ آҾ õ
ҹҶ֧͹6 ͹ .ѧҤ¤Ѻ
   

Դ繷 2
ͺ : ਹ
(18/05/2017 12:44)

 
 
ǹ Ҵբ ŧʹҹ
ҡҷ᷺ء »ҾǨͺ˹ ҡзҧ ҡ ҡ ҡǢ鹡 ѹҡѧ ҹͧ . ͧ¹仫Ẻʺ Ŵŧ ͧʺ 4-5 ѹ Ͷ֧ѹ 6 ֡ʺ¢ Ѻҹ´ վѧ ͹ѹ 10 ͺ ͺ˹᷺ зͺ 11 ͹ ͺ 11 ʺ ý֡֡ѧվѧ 跴ͧ㹪ǧ ֡բ ֧ʹѺʹع .ҷ ֡Ẻʺ ѹͧ
   

Դ繷 3
ͺ : СԵ ʹ
(18/05/2017 15:59)

 
 
ҡǢ ŧ ?
   

Դ繷 4
ͺ : .
(22/05/2017 12:33)

 
 
ͺ سMo Farah

...ҤʶԵ ѹԴҡ Easy Run ҧ

ѹ繤繢ͧس...ͧǹ١ҡ

....ǹФѺ....ٴ֧

¹ҧҡẺѺ

֧ҧ...ѡ觡ͧͧ͡ ͻѭͧ ҧͧ
÷...

ҹʹءԴѺ....ҡѧ䧡礧ѧѺѹ


... .ѧҤ¤Ѻ

ͧСԴ ҷҧѺ

Ҥ繢ͧ...仵˹Լѧ֡

ͧ...ѡ˹ҡͧԸʹ ;ѲҤ

ͧ...֧ҡ

价ҧ˹...礧ͧẺѺ

ͺسѺ...դآѺý֡Ѻ

   

Դ繷 5
ͺ : ˹
(22/05/2017 15:26)

 
 
   

Դ繷 6
ͺ : ҹ
(23/05/2017 16:19)

 
 
ػͧ . ЪѺ

"þ觷ͧ֡駹...ккѹҧ"

͡ ҡлʸ
   

Դ繷 7
ͺ : ͹ҧ
(26/05/2017 12:31)

 
 
. ¡ҧëѹ 30 . ͧ˴ҡ
ػ͡

ѹѴҫ....हҫ

ѹ ѡ ?
   

Դ繷 8
ͺ : .
(29/05/2017 11:54)

 
 
ͺ س ͹ҧ


ѡ ...ա¤ ԴҴ

¡ҧëͺ͡ ǡҹչ
...繡ë͡

...Ҩ֧ҡẺ ?
Ҥس֧Ţͧë...礧

Ǥ...աᴧ ʹ
ӧҹ˹ѡ 䶹
Ẻ..֧ᴧ繻
͡â觾ѧ§ҡ

ǹѵӾǡ ǡբ
;ǡӧҹͧ ӧҹͧ


... Ŵ
Ҩ֧ᴧ + բǻ硹

Ҥسͧ + Ẻ
سͧҧᴧ ѹԭ ѹҹ

ǡह...ҧʹ ֧
§úҴ纨֧...觾ʹ

ͧ繤..
...ǡҺ͡§Ẻʺ
ҫ 10 ....§ 30 ҹҷ ǡ͹ѡ

ѹҫ§ 1 . ҹͧ
觶ҤԴẺ..ѹҡ
...͡ҧ觷ͧ ҡ«Ẻ

Ҥس...ᴧѹ
ԭѹ仵...͢

Фس繨ӹǹҡ...͢ѹش
觢鹤سѹشҡա...
᷹Ѳҡ͢..繷

֧͡... Ũ͡ç

سЫ˹...ѹբմӡѴ
ҫҡ...Դ

   

Դ繷 9
ͺ : ͹ҧ
(29/05/2017 13:50)

 
 
   

Դ繷 10
ͺ : СԵ ʹ
(31/05/2017 13:02)

 
 
ǡŧش֧ʺ㹡觢ѹ
͹觪ҨѴѹͤѺ
   

Դ繷 11
ͺ : .
(31/05/2017 23:15)

 
 
ǡ...ҧ鹰ҹʹҡ
ҫҹǨ֧Ҵ

ǡ觪...鹰ҹѧաҤ
ŧʹ ŷ

ǡ...ͷкҧҧѡ÷ӧҹ
վ鹰ҹ蹴 ҪФ

ͧѧࡵ.....
蹤;鹰ҹѧ

Ҩ͡..Ы աëҡ͹

͹觪....ͼ͡ҷҧ

͹ôӷ⤹...仡Թŷ
   

Դ繷 12
ͺ : СԵ ʹ
(1/06/2017 13:29)

 
 
ͺسѺ
   

Դ繷 13
ͺ : ҹ
(2/06/2017 07:46)

 
 
   

Դ繷 14
ͺ : ҹ
(2/06/2017 11:20)

 
 
Easy Run (觪) Ǣҧ

ҡ ٴ ҡ..ͧ觪 Ƿë觪 ͡ë easy pace öǢҧÅ

ӵͺͧë觪Ҵյ͡觢ͧҹ鹨Ы͹к¡ aerobic system
к aerobic system ֧Ӥѭ͹ѡФѺ㹡觾 кҧѧҹҡش Ҩҡк aerobic system Դ㹢з⫹ Aerobic



⫹ Aerobic ҧ¨д֧ ӵ¹ ਹ (Glycogen) ¹;ѧҹ к Aerobic зӧҹҧջԷҾ٧ش ⫹ Aerobic ҧ͡ਹ§§㹡ҧѧҹ ÷˹ѡҡ ѵ٧ ͵ͧþѧҹҡ ͡ਹ§͵͡ҧѧҹ ֧кǹüԵѧҹ຺ Anaerobic ҧѧҹ͡ਹ Դͧ繡ôšԡ (lactate) ӨѴ͡ҡ ҡ
The faster you run, the more energy you burn. ҡ ҡѧҹҡ Թ⫹ Aerobic Թش Aerobic threshold ҧ¨¹кҧѧҹաẺѹ
㹡Ф Ҩѧҹҡк Aerobic ҡ 80% ѧ鹡ý֡⫹ Aerobic Ъ»Ѻاҧö § ͡ਹ ҵ õ駵 мԵѧҹջԷҾҡ觢
ý֡觪 ⫹ Aerobic ѧջªúҧ
a. ¾Ѳкʹ (Capillary development) ʹ鹷ҧӤѭ㹡§ҵ йӢͧ͡ ý֡Ъҳʹ á ͺѴҡ ա§ͧ͡ ͡ਹ ҵТͧҡ Ǣ鹵仴
b. ҳ Myoglobin õչդö㹡èѺ͡ਹСѡ ¡ ͡ਹ§ õչ Myoglobin л͡ਹ纡ѡ §çҧѧҹ Mitochondria ͼԵѧҹ
c. ҳ Mitochondria ҧѧҹ Ŵ ATP Ѻ 㹡觷ѧ͡ਹ㹡 Mitochondria ¤õ ѹ õչ 繾ѧҹ ѧ Mitochondria ҡ ͡ҧѧҹҡ蹡ѹ
ѡҹ鹷öѡ öѺѡҷء ੾йѡһ Endurance sport ҧ ѡ蹨ѡҹ ѡá

Ѵ͡Ҩҡ



https://www.stepextra.com/%E0%B8%AD%E0%B8%A2%E0%B8%B2%E0%B8%81%E0%B8%A7%E0%B8%B4%E0%B9%88%E0%B8%87%E0%B9%80%E0%B8%A3%E0%B9%87%E0%B8%A7-%E0%B8%95%E0%B9%89%E0%B8%AD%E0%B8%87%E0%B8%8B%E0%B9%89%E0%B8%AD%E0%B8%A1%E0%B8%A7%E0%B8%B4/
   

Դ繷 15
ͺ : ˹
(5/06/2017 07:23)

 
 

ҹ͹ 6 ͡Ѻҹ鹴ա
   

Դ繷 16
ͺ : ˹
(10/06/2017 16:52)

 
 
Ǣ Դҧ蹡ѹ ҹǡ ëǢ˹ҧҴ ֧ԴҴ ͧѧࡵعҹ
Ӷ 1 ѧࡵصͧҹ辺觴բ ͧѺԸѺ ?

˹ҧ١ͧͧѺʹѡ ҹͧǤͤʹ 鹰ҹ

¹ . Ẻ١ͧ ?

   

Դ繷 17
ͺ : .
(11/06/2017 06:49)

 
 
ͺ س˹

ͤسǴ¤٧
س¹....
§Ŵ㹡ëŧԴ
ռŴ...سͤӵͺ

ѧբ...ŴŧաԴ......

سоѲҵ .....
سشúҴ索Ҵ

ëس Ѳ
   

Դ繷 18
ͺ : ˹
(12/06/2017 13:04)

 
 
ͺسѺ
   

Դ繷 19
ͺ : smallforward
(15/06/2017 15:31)

 
 
繴¡Ѻ . 鷴ͺѺͧ
С˹ҷҹ˹觫֧͵ .

¡ҧҡëͧ˹ҷҹ˹
˹Ҥ 10K 35 ҷ
3:30 min/km
͹ҫŧ court 1000 m
Ҩŧ pace ҳ 3:20 min/km
µҹѡ觷 ͧҡ
ǹ Ҥ˹᷺Ҵ͹
Ѻѹѹ˹ҡ Ҩ֧觴¨ӹǹͺ
ҡ鹡þѡ᷹
¤öͧ˹ҷҹ
ŧ 1000 m 03:00 ҷͧ˹ͺҡç ѹ

˹ҷҹ鹫
֧¹ëҡԹö
ͧҡ 蹨ҡŧ 1000 m pace
3:35 - 3:45 min/km (ʶԵ¾Ѳº´) ¹觷 pace 04:00 - 03:55 min/km ( 10K pace 04:08 - 04:05 min/km) ŷ öŧ¨ӹǹ 8-10
·ѡҹҡ (90 sec) СѺҹẺҴѧʴ ѹѴ仼ö Easy run, recovery 50 ҷҧʺ ֧͹ҧͺͧ . Ѻ
   

Դ繷 20
ͺ : Т
(22/06/2017 11:10)

 
 
¹. ҡԸշ¹ҵ ѡ˹ʹյ 30 ֧ 40 ػäҡ ʹյʶԵԤ͹ҧҡ ѧ͡Ť׹ աԸշ͸Ժ кؤҹҹҹ վ鹰ҹҡ ҴþѲ öѲҵ 件֧ҡúҴ ԡžԡáѹѹ ֧ԡ ͤ .ǹѺ
   

Դ繷 21
ͺ : ʹ (§)
(23/06/2017 10:55)

 
 
   

Դ繷 22
ͺ : .
(23/06/2017 11:54)

 
 
ͺ سТ


ӵͺẺѺ ¹ҹѡ˹ҷҺ͹


觤ҷաѧҡشͷ 40


ѧ鹷ҹ 40 + - ͡ҧ͹

ͺẺ͹ͺ͹Ӷ
ͼ˹ҷѡʺ 20-30 ѡ

ԧ....çش 40

觤ԧ...Ҵѹشմ 40 Ѻ
¶֧...»ҳ 繵ç

˵Ҩ֧Ѳ ?

ӵͺ....Ẻ㨵ͧ..繽׹ҵ
ҵԹ...Ѳ
зҧç...

ѹ蹵ç˹..Ѳ Ժ

ԧ...ҧ¤ա䡾ɹѺӹǹǹѧҧѹȨ

ѭҨ֧...仡е鹡ҧҹ

ҷ١Ը...ҧҡѲ
ҡеҡ...͡Ѻѡ ¤

ҹѡ觨֧ͧ..¹ç˹ ١ͧ

ѡʹյվ鹰ҹ...ѹѧý֡
ѧѹբ....ѧѧ ѧ¶
ѹͺ...س蹼Դ !!!
....蹼Դٵ !!!

¹ѡ㹡ý֡ ... ѹٴҹҹ
ҨҡҢͧԷʵáҹ

......Ҿҧ¢ͧ㹢ŧ֡

.....㹡ý֡ ˹ѡ ѡ

....͡þѡ͹ (ҶҾѡ͹? ҵ͹ѡ֡ѧ䧧¡)

ѡ ... ...դѺҡ㹹
ҵͧ͸Ժҡѡ..ǨͤҹԴ

... ͺٴѧ ͸ԺẺѡ觤¡ѹ

ͨеͺӶ...

ѡ˹ʹյ 30 ֧ 40 ػäҡ ʹյʶԵԤ͹ҧҡ ѧ͡Ť׹ աԸշ͸Ժ

ͺ... ͹䢵ҧ ͤسͧǨͧ

Ƿҧ¹ҹ...ա§ҡúҴѡ !!!

ҧ¤سҴ...ͧŴý֡ŧ ҫԺ !


ҤسҴ...ý֡ͧس͡þѲ


ѧͧس

Ƿس...Ҵ 纻


س˹ҨŤ׹ʹ...س
...ͧ仵Ҿ ҷẺ˹ ӵҾشշش

ԧ鹹...Ӣѧӫҡ !!!

   

Դ繷 23
ͺ : Т
(23/06/2017 17:20)

 
 
繤繷ҧվ ͺسѺ
   

Դ繷 24
ͺ : ҹ
(24/06/2017 07:57)

 
 
ͧ͹ҹաͺ
   

Դ繷 25
ͺ : СԵ
(30/06/2017 07:14)

 
 
1-6 繺դسҡ

͹¤
   

Դ繷 26
ͺ : ˹ дѺ
(30/06/2017 07:26)

 
 
...

͸ԺªѴਹҡ
   

Դ繷 27
ͺ : Դ͹
(2/07/2017 07:44)

 
 
ҤسҴ...ý֡ͧس͡þѲ

ҷءؾѲ Ѻ
   

Դ繷 28
ͺ : .
(3/07/2017 11:31)

 
 
¹....ء蹾Ѳҡѹ
˹Ѳա ҡաþѲҪŧ
з觡þѲش...ͤ¤

ҤسҴ...ý֡ͧس͡þѲ
...ѧ֡ ѧѲ ҾѺ

¹ͺ͡˹ҷѧ ͷѧ.... Դҧ
ҷ...Ҩ繹ҷշͧ ҧ´
...鹰ҹͧ˹Ҥس鹴ҡ͹
س觡ҹѡ ôҷ
ѧش͹Ҥͧس

¹...¶֧س͹ǡѺҧ
س÷ǹ...

ҨС ءؾѲ
ԧ....ѡҤԵ¡ý֡
ǡþѲ....͹˹觤
͹աҡ¡¡ͧ.... ͧ

ͧҤӵͺµͧдա...

   

Դ繷 29
ͺ :
(3/07/2017 13:45)

 
 
   

Դ繷 30
ͺ : ح
(28/02/2018 10:10)

 
 
   

Դ繷 31
ͺ : .
(23/03/2018 19:26)

 
 
ʹѺ
   

Դ繷 32
ͺ : JasonSom
(26/04/2018 03:40)

 
 
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Դ繷 69
ͺ : TRAVELLag
(10/09/2018 04:00)

 
 
USA news We n we publish all of them hot and important facts World, analytics experts. All evil in the world exists with the quiet tacit consent of the indifferent. No one provides us with incentives. We are Volunteers. We are building a civil society. The people are the bearer of sovereignty and the only source of power. No one can usurp power. Useful topics - Russia <a href=http://travel.remmont.com>Mesa Finance</a>

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Դ繷 70
ͺ : TRAVELLag
(10/09/2018 04:00)

 
 
USA news We n we publish all of them hot and important facts World, analytics experts. All evil in the world exists with the quiet tacit consent of the indifferent. No one provides us with incentives. We are Volunteers. We are building a civil society. The people are the bearer of sovereignty and the only source of power. No one can usurp power. Useful topics - Russia <a href=http://travel.remmont.com>Mesa Finance</a>

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Դ繷 71
ͺ : TRAVELLag
(10/09/2018 04:00)

 
 
USA news We n we publish all of them hot and important facts World, analytics experts. All evil in the world exists with the quiet tacit consent of the indifferent. No one provides us with incentives. We are Volunteers. We are building a civil society. The people are the bearer of sovereignty and the only source of power. No one can usurp power. Useful topics - Russia <a href=http://travel.remmont.com>Mesa Finance</a>

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Դ繷 72
ͺ : TRAVELLag
(10/09/2018 04:00)

 
 
USA news We n we publish all of them hot and important facts World, analytics experts. All evil in the world exists with the quiet tacit consent of the indifferent. No one provides us with incentives. We are Volunteers. We are building a civil society. The people are the bearer of sovereignty and the only source of power. No one can usurp power. Useful topics - Russia <a href=http://travel.remmont.com>Mesa Finance</a>

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Դ繷 73
ͺ : NEF2Lag
(12/09/2018 05:42)

 
 
news USA We n we publish all of them fresh and important events World, estimates experts. All negative in the world is created with the quiet tacit consent of the indifferent. No one provides us with incentives. We are Volunteers. We are building a civil society. The people are the bearer of sovereignty and the only source of power. No one can usurp power. Useful topics - Holodomor <a href=http://nef2.com> Malawi Finance </a>

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