You will need a treadmill or a rugged route for training, including a slope.
Go to 4.8-5.5 km/h for 5 minutes, the slope should be 0%. Remove your chest, relax the shoulders. Hands should move freely.
4 sets of training: 2 minutes of study, 1 minute healing. The speed should be 6.4 km/h, the slope -between 8%and 12%. Reduces the slope every 2 minutes and goes to 4.8 km/h for 60 seconds.
After that, go on a flat terrain for 5 minutes. The speed should be 6.8-7.2 km/h. Focus on fast, controlled steps and dense waves of your hands.
The final stage of education walks along a sloping surface, but a slope of 10-15%. 6.1-6.8 km/h is measured at 3 minutes. Then reduce the slope and go to 4.8 km/h to restore. Repeat all this 4 times.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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