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
 
 
. [18/06/2018 19:16]
 

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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