Si laim yog qhov kev ua si kis las tshaj plaws rau tib neeg, vim nws tau ze rau kev ua si thaum nruab hnub. Peb tseem khiav haujlwm txhua lub sijhawm, maj nrawm, peb tsis muaj sijhawm. Tsis tshua muaj neeg xav txog qhov txiaj ntsig ntawm kev khiav.
Nws tuaj yeem ua tau ob qho kev hnyav tawm thiab ua kom lub suab sib xws ntawm lub cev. Nyob rau lub caij ntuj no, ntau tus neeg nyiam chav qoj ib ce nrog treadmills rau txoj kev los ntawm snowy thiab arenas.
Tsis muaj ib tus neeg nyob hauv kev ntaus kis las uas tuaj yeem piav qhia yuav ua li cas kom ua haujlwm ntawm lub cev zoo nkauj. Vim li no, cov ntawv no yuav tau txais txiaj ntsig cov neeg nrhiav lub teb rau lo lus nug no.
Yuav ua li cas khiav rau lub cos ncaj?
Ua ntej yuav pib ua kom ib ce muaj zog saum kev sib tsuam taw, nws yog ib qho tseem ceeb kawm txoj cai:
- Yog koj xav kom maj mam ua, koj tsis txhob maj maj. Nws yog ib qho tsim nyog yuav tau ua kom qeeb ntawm lub vas ntawm nws tus kheej.
- Kev ua kom sov yog qhov tseem ceeb ua ntej khiav. Koj tuaj yeem ua rau nws ua tus qauv ncab, lossis koj tsuas yog tuaj yeem taug txoj kev ntawm 5 feeb.
- Txoj kab nqes ntawm cov canvas yuav tsum tau nce zuj zus, los ntawm li ntawm 1-2%.
- Koj tsis tas yuav siv zog khiav ceev. Nws yog qhov tseem ceeb los lo rau koj tus kheej kev dhia. Nws yog qhov zoo tshaj rau koj pib ua haujlwm nrog kev taug kev ib txwm, tom qab txav mus rau ntawm lub teeb khiav. Khiav ntawm koj qhov quag nruab nrab kwv yees li 45 feeb thiab nce koj qhov nrawm kawg.
- Qhov kev ua haujlwm yuav tsum ua tiav los ntawm kev txo cov qib mus rau qhov chaw nres.
Tes ua haujlwm thaum khiav
- Ntau zaus, thaum qoj ib ce nyob saum lub taw, ntau tus neeg hnov qab lawv tes. Tab sis lawv ua lub luag haujlwm tseem ceeb thoob plaws hauv kev khiav.
- Nws tsis raug nquahu kom lawv tuav ntawm tes.
- Txoj hauv kev daws teeb meem zoo tshaj plaws yuav tso koj txhais tes raws lub cev, ntawm cov ces kaum sab xis, zuaj koj lub nrig.
- Tsis txhob ua viav vias koj ob sab caj npab ib yam nkaus.
Torso txoj hauj lwm
Nws yog ib qho tseem ceeb kom lub cev ncaj, tsis tig rau txhua qhov chaw. Lub plab yuav tsum muab khi cia, nws zoo dua tsis txhob khawm taub hau ntawm ntau qhov kev qhia.
Ceg ceg
- Nws yog ib qho tseem ceeb kom tsa koj txhais taw ntawm txoj kev xws li yog koj tsuj taw dhau ib kauj ruam lossis qee qhov kev thaiv lwm yam.
- Nws yog qhov tseem ceeb rau kev kho qhov ciav hlau rau koj tus kheej.
- Ko taw yuav tsum tau ua tiav mus rau saum npoo.
- Koj tsis tuaj yeem thawb nrog sab pem hauv ntej ntawm ko taw, txwv tsis pub cov pob qij txha yuav raug puas ntsoog.
Kev tiv thaiv kev nyab xeeb thaum qoj ib ce ntawm lub simulator
Ntau tus neeg pib tshiab uas tuaj rau hauv chav ntaus kis las thawj zaug xav tias txoj haujlwm tseeb yuav yog qhov twg txhais tes so ntawm cov tes tuav. Qhov no ua rau lawv muaj kev nkag siab zoo ntawm kev nyab xeeb. Nyob rau hauv tsis muaj qhov xwm txheej yuav tsum koj ua qhov no. Yog hais tias txhais tes muab tso rau ntawm tes tuav, lub cev cia li khoov thiab qaij yog tsim. Yog li, nqaj qaum yog lub nra hnyav.
Yog tias ib tug neeg ua raws li tus tes tuav, lub nra ntawm ob txhais ceg yog qee qhov txo qis, yog li ntawd, qhov kev ua tau zoo ntawm kev cob qhia yog cia li hu rau hauv cov lus nug.
Yog hais tias thaum muaj kev cob qhia koj yuav tsum tau ua ib yam dab tsi lossis ua qee yam, ces koj yuav tsum nres. Ua qee yam raws ntawm txoj kev, yam tsis muaj qeeb, yog qhov muaj txiaj ntsig nrog qhov tshwm sim. Lawv tuaj yeem yog kev poob siab. Qhov nyiaj tshuav yog ploj yooj yim heev, thiab cov doog ntshav yuav mob heev.
Thaum kev cob qhia, nws yog ib qho tseem ceeb kom saib ncaj thiab muab siab rau raws li qhov ua tau
Lub sij hawm kom tawm dag zog rau ntawm kev caij lub treadmill
Nws tsis yooj yim sua kom pom lub sijhawm ntshiab haum rau txhua tus. Raws li kev txheeb cais, lub sijhawm khiav zoo tshaj yog 40 feeb lossis ntau dua.
Nws yog ib qho tseem ceeb kom koj lub plawv dhia tas li. Lub sijhawm ua haujlwm raws li lub sijhawm koj khiav.
Kuj, nws tsim nyog xav txog kev txwv hnub nyoog. Cov neeg tshaj 40 yuav tsum pib ntawm qeeb qeeb thiab nce nws maj mam.
Yog tias lub hom phiaj ntawm kev khiav yog poob ceeb thawj, nws yog qhov tseem ceeb uas yuav tsum xav txog ntau zaus ntawm kev tawm dag zog. Kawm 3-4 chav nyob rau ib lub lim tiam yog qhov zoo tshaj.
Qhov hnyav thiab load ntawm kev khiav ntawm lub tshuab
Muaj ob peb hom, lub ntsiab ntawm cov uas yog:
- Taug kev ceev. Hom no zoo tag nrho yog tias qhov no yog kev tawm dag zog ua ntej txhua qhov hnyav dua, piv txwv li, cov kev tawm dag zog. Qee tus neeg qhia tau tsuas yog taug kev ntawm txoj kev, thauj khoom hnyav txwv tsis pub.
Qhov no siv feem ntau rau cov neeg rog, muaj teeb meem nrog lub plawv hlab plawv, muaj hnub nyoog siab dua, lossis nyuam qhuav raug phais. Qeb yog kev tawm dag zog uas peb niaj hnub ua thiab tawm mus nraum zoov.
Taug kev yog zoo rau cov neeg uas muaj kev ua neej nyob sedentary. Qhov no zoo kawg nkaus pab txhawm rau txhawm rau kev ntshav thiab rov nce rov qab nrog kev muaj zog. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev taug kev los siv ua kom yuag nyhav yuav tsum tau ua kom ntev dua li kev khiav.
- Tas mus li load. Nws suav hais tias yog khaus ntau. Cov cav no tuaj yeem piav tau qhov kev ua siab ntev kawg. Nws muaj nyob rau hauv kev tswj qhov qub mus tas li thaum lub sijhawm ua haujlwm. Ntxiv mus, kev ntsuas yuav tsum siab dua qhov nruab nrab, thiab thaum kawg siab tshaj plaws.
- Nres khiav yog qhov txawv ntawm qhov nws ua tau zoo ntawm kev khiav ceev ntsuas. Nws peculiarity lus dag hauv kev xaiv ntawm lub nrawm thiab qeeb. Qhov kev khiav haujlwm no yog zoo meej rau kev poob ceeb thawj.
Yog tias koj hloov pauv ntawm kev dhia thiab dhia ntawm qhov tsis muaj peev xwm ntawm koj lub peev xwm tsuas yog 10 feeb, koj cov metabolism hauv yuav ua kom nrawm rau qhov uas cov calories yuav hlawv txhua hnub. Nws yog tsim nyog sau cia tias cov kev thauj khoom no tsis haum rau txhua tus, vim tias lawv muaj kev cuam tshuam loj heev rau cov xwm txheej ntawm lub cev thiab cov nra hnyav rau cov hlab plawv.
Cov kev pab cuam cos ib ce
Muaj ntau ob peb hom kev sib txawv ntawm kev ua haujlwm ntawm lub cos, tab sis muaj ob peb qhov pib, lawv tseem hu ua theem pib. Lawv sib txawv los ntawm txhua qhov sib txawv hauv txhua lub twj tso kua mis ntau dua los yog tsawg dua cov leeg leeg lossis thev taus.
Txawv ntau yam workout
- Qhov kev ua haujlwm no yog nqa tawm ntawm qhov nrawm nrawm, qhov nruab nrab ntawm 8 kilometers ib teev.
- Nws yog ib qho tseem ceeb rau kev khiav kom tsawg kawg ib nrab ib teev, ob peb zaug hauv ib lub lim tiam.
- Lub sijhawm khiav yuav yog qhov twg, tab sis nws zoo dua los xaiv thaum muaj lub zog thiab lub zog hauv lub cev ntau dua.
- Nws yog ib qho tseem ceeb kom koj lub plawv dhia tas li ntawm 130 beats ib feeb. Tus nqi no yog ntsuas nruab nrab, thaum tus neeg muaj nuj nqis tuaj yeem raug laij tawm los siv cov qauv tshwj xeeb. Ib qho ntawm cov no yog rho tawm ntawm 220 ib tus neeg lub hnub nyoog.
- Ua ntej khiav, nco ntsoov ua kom sov me ntsis, thiab tom qab daim tawv no.
Khiav rau lub pob tw kom ruaj
Feem ntau, cov menyuam ntxhais nyiam ua li cas yuav ua li cas suab lub pob tw nrog kev pab ntawm kev khiav.
Koj tuaj yeem ua qhov no:
- Nws yog ib qho tseem ceeb kom sov, thiab tom qab ntawd khiav rau 10 feeb ntawm qhov nrawm.
- Tom ntej no, koj yuav tsum nce lub toj 2 zaug thiab khiav zoo li qhov no rau 5 feeb ntxiv.
- Tom qab txoj kab nqes tuaj yeem xa rov qab mus rau nws txoj haujlwm dhau los, thiab qhov nrawm dua mus rau 3 mais moos.
- Tom qab ntawd txhua yam rov ua dua 3 zaug.
Rog rog hlawv haujlwm
Xws li kev cob qhia muaj tiag tiag:
- Koj tuaj yeem ua tiav qhov txiaj ntsig zoo yog tias koj khiav mus ntev ntev, ntev li ntawm ib teev, tab sis ntawm qhov nruab nrab nrawm. Tom qab 20 feeb ntawm xws li kev khiav, nquag ua kom lipid tawg yuav pib. Vim tias qhov tseeb hais tias lub nra ntawm lub cev yog me me, cov chav kawm tuaj yeem nqa tawm txhua hnub.
- Kev ncua sij hawm yog lwm txoj kev los hlawv cov rog. Nws yog ib qho tseem ceeb kom kawm txhua lub voj voog thiab xaiv qhov zoo tshaj plaws rau koj tus kheej. Koj yuav tsum pib ntawm kev nrawm. Tom qab ntawd hloov mus rau qhov tsis xwm yeem thiab nyob hauv nws li 5 feeb. Tom qab ntawd, koj tuaj yeem rov qab mus nrawm thiab khiav ib feeb. Lub thauj yuav tsum maj mam nce, tab sis ua tib zoo, tsis muaj kev puas tsuaj rau lub cev.
Lub cos yog kev cawm seej tiag tiag nyob rau lub caij ntuj no. Nrog nws cov kev pab, koj tuaj yeem poob ceeb thawj yog tias koj ua raws li kev noj haus zoo thiab mus ua haujlwm kom tsis tu ncua. Tau txais txoj hauv kev zoo thiab cov khau kom haum yog qhov tseem ceeb heev.
Lawv txo txoj kev pheej hmoo ntawm kev raug mob thiab pab ua kom koj txoj kev khiav zoo dua. Nws yog qhov zoo dua yuav khaub ncaws los ntawm cov ntaub ntawv ntuj. Koj tuaj yeem siv cov kev pabcuam ntawm cov tuam txhab nrov uas tshwj xeeb hauv kev khiav khaub ncaws. Nws los nyob rau hauv cov khoom siv hluavtaws thiab yog tsim hauv qhov tshwj xeeb kom haum rau cov ntsiab lus. Nws yooj yim heev rau kev kawm hauv nws.
