Ntau tus neeg ncaws pob siv zog ua kom tiav tus txheej txheem TRP, thiab ntau qhov tshwj xeeb, kom khiav peb mais hauv kaum ob feeb. Ob qho kev ntaus kis las thiab cov neeg pib xyaum sib tw ua kom tiav cov qauv zoo li no, txawm li cas los xij, raws li txoj cai, tsuas yog cov neeg ncaws pob uas kawm tiav tuaj yeem ua tiav qhov tshwm sim no.
Txhawm rau ua kom pom qhov tshwm sim zoo li no, nws yog ib qho tsim nyog yuav tsum tau ua cov kev qhia ua haujlwm tsis tu ncua, noj kom yog, yuag dhau, ua kom lub cev tsis muaj zog, thiab muab lub cev tsis zoo.
Cov neeg khiav haujlwm uas tau teeb tsa lawv tus kheej lub hom phiaj ntawm kev khiav peb mais hauv 12 feeb yuav tsum muaj kev qhia nquag thiab tsim kho:
- ceev,
- cov pa siv efficiency,
- aerobic lub zog.
Nyeem txog yuav ua li cas npaj koj cov kev tawm dag zog, ua kom koj lub siab ntev thiab nrawm, vim qhov ntawd koj tuaj yeem khiav peb mais hauv kaum ob feeb hauv kab lus no.
Cov lus pom zoo dav
Lub cev yuag
Feem ntau cov tib neeg feem ntau xav tias nrog kev pab los ntawm khiav qoj ntxiv phaus yuav "yaj". Qhov no yog ntawm chav kawm tiag tiag. Tab sis koj kuj yuav tsum nco ntsoov tias kev rog dhau hwv tuaj yeem tsim lub nra hnyav rau lub cev, feem ntau cov pob qij txha ntawm cov hlab plawv.
Yog li, ua ntej pib kev cob qhia nquag thiab npaj rau dhau cov qauv lossis kev sib tw loj, koj yuav tsum tau sim kom tshem tawm cov rog muaj roj ntau li ntau tau. Ua ntej tshaj plaws, khaws cov zaub mov kom raug, ua kev tawm dag zog hauv chaw dhia ua si, taug kev hauv ko taw yuav pab koj nrog qhov no.
Ua kom muaj zog ntawm cov hlab plawv
Cov neeg sib tw yuav tsum twv kom muaj lub siab ruaj khov, vim tias tsis muaj lub siab muaj zog, lub siab ntev tiv thaiv tsis tau kev cob qhia.
Koj tuaj yeem ntxiv dag zog rau cov hlab plawv system, piv txwv li, nrog kev pab los ntawm kev cob qhia cardio.
Ntawm lwm yam, lawv yuav pab koj nkag siab yuav ua li cas kom zoo dua siv koj tus kheej lub zog thiab yuav ua li cas kawm khiav hauv lub sijhawm luv luv ntawm peb mais.
Xws li cardio workouts, chav kawm ntawm ntau cov qauv simulators yog haum:
- qoj ib ce,
- rowing tshuab,
- elliptical tus kws qhia.
Yog tias koj tsis yog tus kiv cua loj ntawm chav ntaus kis las, tom qab ntawd cov cuab yeej tawm dag zog tuaj yeem hloov los ntawm taug kev lossis caij tsheb kauj vab, caij ski, caij nkoj, kayaking.
Kev ua luam dej kuj yog ib qho txiaj ntsig zoo ntawm kev ua kom muaj zog ntawm cov kev mob plawv. Hauv qhov dav dav, koj yuav tsum tau tsiv tsev ntau li ntau tau, ua lub neej nquag.
Nyob rau yav tsaus ntuj lossis hnub so, tsis txhob pw ntawm lub rooj zaum, tab sis nquag rau txhua lub sijhawm, nyiam dua hauv cov huab cua ntshiab. Taug kev ntau dua nruab hnub, tsis nco qab txog kev thauj khoom thiab nce tsheb, ua nws txoj cai ua kev tawm dag zog.
Lub ua tsis taus pa
Ua hauj lwm zoo yuav ua tau tsuas yog siv cov txheej txheem ua pa kom raug. Qee lub sij hawm nws tso cai rau koj tsuas yog ua kom tiav qhov kev ncua deb, tsis txhob hais txog qhov ua tiav ntawm cov txiaj ntsig tau siab.
Yuav noj li cas?
Kev tu koj cov zaub mov kom zoo yog ib qho tseem ceeb heev. Ua ntej kev cob qhia, koj yuav tsum "pub" lub cev nrog cov protein thiab carbohydrates hauv qhov sib piv ntawm 1 txog 3. Tsis tas li ntawd, ua ntej jogging, koj yuav tsum muab cov fiber ntau thiab rog kom tsis txhob muaj teeb meem hauv plab.
Nov yog qee qhov lus qhia zaub mov zoo:
- Ob teev ua ntej jogging, ob teev koj tuaj yeem de ib co txiv ntoo, ob peb lub txiv laum huab xeeb txiv ntoo ua noj.
- Ib teev ua ntej koj txoj kev ua haujlwm, koj tuaj yeem haus ib khob kua txiv kab ntxwv ntxiv rau qee yam teeb uas muaj protein.
- Yog tias tshuav ob peb feeb ua ntej hnub ua haujlwm, noj cov noob txiv ntawm tes, hnub tim - lawv muaj cov piam thaj,
Nws yog qhov yuav tsum tau nqa dej rau kev cob qhia.
Tom qab kev cob qhia, tsis pub dhau 30 feeb, koj yuav tsum noj zaub mov uas cov protein thiab carbohydrates muaj nyob hauv cov kev faib ua feem: 1 hauv 4 lossis 5. Koj kuj tuaj yeem noj cov carbohydrates.
Kev tshem tawm ntawm cov cwj pwm tsis zoo
Nws raug nquahu kom yuav tsum txiav luam yeeb. Tus cwj pwm tsis zoo no tsis sib xws nrog kev khiav. Tsuas yog los ntawm kev tshem tawm tus cwj pwm tsis zoo no tuaj yeem thov ib tus neeg kom ua tiav qee qhov txiaj ntsig hauv kev ua kis las, nyob rau hauv cov ntaub ntawv no, hla dhau peb-ncua kev deb nyob rau hauv qee lub sijhawm.
Kev tsim kho ntawm endurance
Muaj ntau ntau yam kev tawm dag zog zoo:
- Jogging nyob rau hauv qis qis toj mob, kwv yees li 5-8 qib. Tsis pub dhau nees nkaum vib nas this, koj yuav tsum ua kom txog peb caug kauj ruam. Koj yuav tsum khiav nce toj mus yam tsawg nees nkaum feeb.
- Koj tuaj yeem hloov khiav ntawm theem hauv av nrog khiav nce toj. Piv txwv li, 40 feeb raws txoj kev tiaj tus thiab 20 feeb nce toj.
Cov lus qhia kom khiav peb mais
Ntawm no yog cov cai hauv qab no thiab cov lus qhia rau kev cob qhia kom kov yeej 3 mais nrug:
- Koj yuav tsum pib los ntawm kev khiav kom txog ncua kev hauv lub suab sib luag.
- Kev ua haujlwm yuav tsum tau nqa tawm ntawm lub sijhawm zoo, nws tsis khoom - thaum sawv ntxov lossis yav tsaus ntuj.
- Koj tsis tuaj yeem ua tub nkeeg thiab hla dhau kev ua haujlwm.
- Nws zoo dua los khiav nrog ib tus neeg ua si, tau rub tawm koj cov nkauj nyiam.
- Them nyiaj tshwj xeeb rau kev xaiv ntawm cov khaub ncaws ua haujlwm zoo thiab khau.
Qhov kev pab cuam workout rau kev khiav peb mais
Hauv qab no yog cov qauv kev qhia rau cov sib txawv ntawm cov kis las - los ntawm kev pib mus txog kev paub thiab muaj kev sib tw dhau los. Nco ntsoov tias kev ua kom sov sov yog qhov tsim nyog ua ntej kev cob qhia, thiab tom qab khiav, yuav tsum tso kom txias thiab ncab ib qho yuav tsum ua.
Peb mais hauv 15 feeb (rau cov neeg pib)
Nyob rau theem no, kev cob qhia ua haujlwm yuav tsum tau nqa tawm tsawg kawg peb zaug hauv ib lub lim tiam, thiab ntawm lawv ib tus, npog qhov deb ntawm peb mais.
Nyob hauv txoj kev kawm no, kev ua kom yooj yim khiav zoo meej. Qhov peb-ncua kev deb nyob rau thaum xaus ntawm theem no ntawm txheej txheem kev cob qhia yuav tsum khiav hauv kaum tsib feeb.
Ntawm no yog kwv yees lub tswv yim rau kev cob qhia txhua lub lim tiam (nyob rau hauv tag nrho, yuav tsum muaj txij li ntawm mus rau kaum rau lub lis piam li no nyob rau theem ntawm cov txheej txheem kev cob qhia no:
- Hnub ib: khiav ntawm kev deb tsib mais ntawm kev nrawm.
- Hnub Thib Ob: khiav ib qho kev deb li ib mais kev deb li tsawg kawg. Peb ua peb txoj hauv kev, nruab nrab ntawm ib feeb so.
- Hnub peb: khiav ntawm kev deb tsib mais ntawm kev nrawm.
Peb mais hauv 13 feeb (nruab nrab)
Nyob rau theem ntawm cov kev cob qhia no, cov chav kawm los ua kom tau zoo dua qub, kom muaj kev tiv thaiv zoo. Qhov kev ncua deb kuj nce ntxiv.
- Thawj hnub: khiav kev deb li ntawm xya kis lus mev ntawm kev ceev
- Hnub ob: peb khiav ib mais nyob rau yam tsawg kawg nkaus. Peb ua peb txoj hauv kev, qhov seem ntawm ib qho uas yog ib feeb.
- Hnub peb: peb khiav ib nrab ib mais nyob rau hauv qhov tsawg kawg nkaus ntawm lub sijhawm. Peb ua yim reps, nruab nrab ntawm uas rau peb feeb taug kev ntawm qhov nrawm nrawm li qhov chaw so.
Peb mais hauv 12 feeb (paub ntau)
Lub sijhawm no ntawm cov txheej txheem kev cob qhia, muaj pes tsawg hnub ntawm kev dhia hauv tsev nce mus rau plaub, tus naj npawb ntawm cov mais npog tseem zoo li qub.
Coob leej hu rau theem no yog qhov nyuaj tshaj. Ntawm no, kev ncua sij hawm kev kawm yuav siv qhov chaw, uas yog, kev hloov ntawm lub sijhawm ntawm kev kub thiab tsis tshua muaj zog ntawm kev ua haujlwm.
Piv txwv li, khiav kev hloov pauv kom zaum-sawv, mam li khiav ntxiv.
Ntawm no yog ib co hom phiaj duav:
- Thawj hnub: khiav ntawm qhov kev ncua deb ntawm xya mais ntawm kev ceev.
- Hnub ob: khiav ib mais ntawm qhov ceev. Ua plaub txoj hauv kev, so nruab nrab ntawm 40 vib nas this.
- Hnub peb: peb khiav ib nrab ib mais nyob rau hauv qhov tsawg kawg nkaus ntawm lub sijhawm. Yog li, peb ua rau rov ua dua nrog lub sijhawm 40-thib ob nyob nruab nrab ntawm lawv (so txhais tau tias taug kev ceev ceev).
- Hnub plaub: peb khiav deb li ib mais kev deb li tsawg kawg. Ua peb reps, zaum 30 zaug hauv nruab nrab.
Peb mais hauv 11 feeb (pro)
Yog li, koj lub hom phiaj - peb mais nyob hauv 12 feeb - tau ua tiav. Nws yog lub sijhawm txav mus thiab ua kom luv luv lub sijhawm siv npog qhov deb no los ntawm ib feeb ntxiv.
Nyob rau theem no ntawm cov txheej txheem kev cob qhia, uas yuav kav rau tsib hnub, kev tawm dag zog burpee yog kev koom tes, uas yuav pab koj txhim kho koj lub siab ntev dua. Cov txheej txheem rau ua cov kev tawm dag zog no yog raws li nram no:
Zaum, muab koj lub xib teg tso rau hauv av ntawm koj lub xub ntiag, dhia tawm nrog koj ob txhais taw rov qab los kom lub cev nyob tib txoj haujlwm ib yam li thaum laub. Tom qab ntawd peb ua cov laub tawm hauv pem teb yam tsis muaj, tom qab ntawd peb rov qab mus rau qhov chaw dhau los zaum khooj. Peb ua qhov rov ua dua.
Kev saib xyuas tshwj xeeb yuav tsum them rau qhov rov qab los ntawm kev khiav.
Yog li, kwv yees kev npaj workout:
- Thawj hnub: khiav deb li tsib mais ntawm kev nrawm. Tom qab ntawd, yam tsis tsum nres, peb ua tsib caug burpees.
- Hnub ob: peb khiav rau yam tsawg kawg ib mais. Peb ua peb reps, ntawm qhov uas peb ua plaub caug-sawv.
- Hnub peb: khiav 400 meters, tom qab ntawd ua 10 burpees. Peb rov ua nws yim zaug. Nyob rau tib lub sijhawm, tsawg kawg ntawm lub sijhawm yuav tsum tau siv rau kev ua cov kev qoj ib ce.
- Hnub plaub: peb khiav ib nrab ib mais nyob rau hauv qhov tsawg kawg nkaus ntawm lub sijhawm. Peb ua rau 6 reps, nrog 40-ob lub sijhawm ceev mus rau hauv nruab nrab ntawm txhua.
- Hnub tsib: khiav ib mais nyob rau hauv qhov tsawg kawg nkaus ntawm lub sijhawm. Peb ua peb reps, nruab nrab ntawm peb mus sai sai rau plaub caug feeb.
Tam sim no koj paub yuav ua li cas kawm paub yuav ua li cas npog qhov deb ntawm peb km hauv 12 feeb. Nws yuav siv sijhawm koj li ob mus rau peb lub hlis los cob qhia, kwv yees khiav ua ntu zus thiab ua tiav txhua yam kev tawm dag zog. Txhua yam nws yog nyob ntawm dab tsi ntawm cov qauv uas koj sim ua kom tau raws li.
