Quick 15 feeb: Yog tias koj lub sijhawm tseem ceeb, sim ua li no. Txav mus rau 3 feeb, tom qab ntawd nce ceev ceev thiab khaws ob-feeb (yog tias koj thaum kawg ua tsis taus pa ntawm txoj cai). Taug kev rau 30 feeb. Rov ua li no, tab sis lub sij hawm yog 2 feeb jogging, khiav lub sij hawm 3 feeb. Taug kev rau 30 feeb. Yuav rov qab ua dua. Thaum kawg, taug kev luv luv los ywm nqes koj.
Ceev: hloov jogging rau 30 vib nas this 30 vib nas this, yog li 6-feeb warmup. Thiab ces ib txhia nce hauv kev khiav, khiav 30 vib nas this 30 vib nas this. Nco txog 30/30 atherosclerosis, thaum lub sij hawm ntawm txhua txoj kev khiav, qee qhov kev nce zuj zus. Thiab yog li ntawd, txog thaum koj muaj ntau dhau lawm.
Khiav tawm nrug: kho ceev, khiav ua rau koj xis nyob. Khiav 2 feeb, thiab tom qab ntawd 1 feeb taug kev. Rov qab ua qhov 2: 1 ratio ntawm peb zaug. Thiab nce qhov sib koom ntawm kev khiav: khiav 3 feeb, 1-feeb taug kev. Rov ua peb zaug. Qhov kawg ntawm kev cob qhia, raws li 2: 1 zaug ob zaug, ces 1:12 zaug.