In track and field athletics there is the certain limit of opportunities which athletes reach. At the first stages of trainings they only begin to be engaged, and they still insufficiently developed the respiratory system. How to move to the new level and to open the second wind?
It is required to you
- - sportswear;
- - light sneakers.
Instruction
1. Begin to increase the run distance gradually. As a rule, beginners shouldn't overcome more than 5-8 km for one cross-country. Some it is necessary also that less, especially for those who else at teenage age. At this stage the breath still will get off and normalizovyvatsya only on the distance course. And it will occur not at once. Increase the distance in kilometers of the run, and soon you will notice that breath is stabilized quicker.
2. Increase run speed at the distance. When you are psychologically ready to run more than 8 km, you will be able quicker to open the second wind. Just begin to run quicker. The organism gradually adapts to the passable loadings and kilometers. It will ask more loading. It is also the key moment for increase in endurance.
3. Run long cross-countries at least once a week. This rule extends absolutely to all: professionals and fans. Usually it needs to be made in the morning on Sunday. They have to be more ordinary cross-country on 5 km or even more long. The second wind will open when your organism is ready to overcome such loading. And it will occur sooner or later as you trained him within the week. Quiet internal state throughout all cross-country will be sign of the 2nd breath. It is possible even to call it the certain detachment when you just don't notice it. You only see the track before yourself.
4. Organize mountain runnings in summertime of year. It is the ideal method for "pumping" of the cardiovascular system and the training of lungs. Usually mountain cross-countries less than usual also shouldn't be more than 4-5 km. As it is quite exhausting run, make it no more than 1-2 times a week. Of course, at first you will move, perhaps, with the brought-down breath. But in process of trainings you will feel empowered. And the second wind won't keep itself waiting!