Yog tias ib tus neeg ncaws pob, ntxiv rau, ua cov kev tawm dag zog ntxiv thaum dhia, qhov no ua rau lub cev tag nrho ua haujlwm zoo.
Yog li, qhov tshwj xeeb, thaum lub sijhawm khiav haujlwm tshwm simnws:
- ntxiv dag zog rau cov hlab plawv system thiab ntsws,
- cov plab hnyuv siab hauv plab yog ua kom zoo, lawv txoj haujlwm li qub yog rov ua dua tshiab,
- leeg muaj zog,
- cov kev xav zoo rau lub hlwb - tom qab kev cob qhia, muaj lub zog zoo thiab qhov kev xav ntawm lwm qhov ua tiav.
- cov nqaij ua kom rov ua haujlwm tshwm sim.
Yog li, txhawm rau nce tag nrho cov saum toj no cov ntsiab lus zoo, koj tuaj yeem ua tau qee qhov qoj ib ce thaum khiav kev cob qhia.
Qhov no ua tau zoo mus kom txog rau thaum kawg ntawm txoj kev khiav, muab tias koj tseem muaj lub zog thiab xav ua. Dab tsi cov kev qoj ib ce tshwj xeeb no (SBU) yog thiab yuav ua li cas thiaj ua tau kom yog yuav muab coj los sib tham hauv cov ntaub ntawv no.
Vim li cas thiaj ua kev tawm dag zog thaum khiav?
Ua ntej tshaj, nws tsim nyog sau cia tias qhov kev dhia tshwj xeeb ua kom zoo dua ntawm kev khiav haujlwm. Tab sis qhov no tsis yog txhua qhov - nrog rau kev txhim kho ntawm cov txheej txheem khiav, cov kev tawm dag zog no tseem qhia kev ua kom muaj zog.
Hauv ntej, tshwj xeeb khiav qoj ib ce yuav pab tsim kho thiab txhim kho:
- ua kom sib haum ntawm taw,
- yuav qhia koj kom khiav nrawm thiab ncaj, thiab tsis txhob "xoob" taw.
- yuav muaj qhov zoo rau kev coj tus cwj pwm ntawm tes, kev nyob tus, lub taub hau thaum ua haujlwm.
- pab tsim kev ua pa zoo thaum ua exercise.
- yuav txhim kho kev ua haujlwm ntawm tag nrho cov leeg leeg ntawm thiab ob txhais ceg.
- nthuav cov leeg ntawm cov nraub qaum thiab cov tub ntxhais.
- yuav txhim kho cov lus sib dhos ntawm kev khiav
Cov no yog cov ntsiab lus zoo ntawm cov kev dhia ua haujlwm tshwj xeeb (sau ua ke - SBU). Txhua qhov kev tawm dag zog, cov neeg ncaws pob tuaj yeem nqa qee yam los ntawm nws uas yuav pab tsim kho kom lub cev muaj zog thiab txhim kho cov txheej txheem khiav.
Los ntawm txoj kev, nws yog qhov ua tau zoo tshaj plaws los ua kev dhia ua haujlwm tshwj xeeb raws li kev qhia ntawm tus kws qhia kev paub dhau los, tab sis yog tias qee qhov laj thawj no tsis muaj tseeb, ces koj tuaj yeem ua koj tus kheej. Hauv qab no peb muab ib daim ntawv teev cov kev tawm dag zog uas koj tuaj yeem ua thaum khiav.
Sau cov kev qoj ib ce thaum khiav
Yeej, cov kev tawm dag zog no tau ua tiav zoo hauv cov thaiv lossis koob. Nruab nrab ntawm cov blocks koj yuav tsum mus so: taug kev, khiav. Kev ua tau zoo dua qub, koj tuaj yeem ua cov kev qoj ib ce no thaum khiav nce toj.
Cia peb xav txog cov blocks tseem ceeb ntawm cov kev tawm dag zog no.
Thaiv ib
Plws nyob ntawm pob tw nrog pob taws
Qhov kev tawm dag zog no yog hauv qab no. Thaum khiav, koj yuav tsum npuaj koj tus kheej ntawm pob tw nrog koj lub luj taws, tsis thawb koj lub hauv caug mus rau tom ntej. Qhov kev tawm dag zog no yuav tsum tau ua ntawm qhov deb ntawm tsib caug rau ob puas meters.
Tsa koj lub hauv caug
Txog tsib caug txog ob puas metres thaum lub sij hawm dhia, hauv caug yuav tsum tau tsa siab nyob ntawm koj xub ntiag.
Peb khiav ntawm cov kauj ruam ib sab
Ua cov kev tawm dag zog no, tig mus ib sab thiab xa ceg ua ntej, tom qab ntawd tso tus thib ob ntawm nws. Peb txuas ntxiv rau hauv txoj kev no txav mus rau tsib caug lossis peb puas meters yam tsis tsum nres. Tom qab ntawd, peb tig ib ncig ntawm ib puas thiab yim caum qib thiab khiav ib qho tib yam nrog cov kauj ruam ib sab.
Peb khiav ntawm ntsis taub
Ntawm qhov deb li tsib caug lossis peb pua metres, peb khiav ntawm cov ntiv taw, yam tsis tau kov hauv av nrog peb luj taws.
Tag nrho cov kev qhia saum toj no ua rau muaj kev txhim kho ntxiv ntawm qee cov leeg pawg, thiab kuj pab txhim kho kev sib koom tes ntawm kev txav mus los. Tsis tas li ntawd, nrog lawv cov kev pab, muaj lub zog ua kom lub zog ntawm cov leeg nias thiab nraub qaum.
Thaiv ob
Peb khiav mus nrog peb nraub qaum ris
Peb tig nraub qaum rau hauv txoj kev uas peb tau khiav, thiab yog li txav mus rau tom ntej. Nco ntsoov ua ntu zus saib ib puag ncig kom tsis txhob cuam tshuam qhov chaw khuam siab lossis lwm tus neeg sib tw khiav. Qhov deb rau kev ua qhov kev tawm dag zog tshwj xeeb yog li ntawm tsib caug txog tsib puas meters.
Tig thaum khiav
Thaum lub sijhawm dhia, koj yuav tsum ua kom txhua txoj haujlwm ib ncig ntawm nws lub axis los ntawm rov ua dua tus ceg. Hauv qhov no, koj tsis tas yuav nres thiab ua txhua yam no ntawm qhov nrawm. Txuas ntxiv qhov kev sib hloov hauv ib qho kev taw qhia yuav tsum yog nyob deb li ntawm ob puas metres. Tom qab ntawd hloov n sib hloov hauv lwm txoj kev thiab kuj ua qhov no rau ob puas meters.
Cov neeg ncaws pob tsis tuaj yeem tuaj yeem kiv taub hau thaum ua qhov qoj ib ce tshwj xeeb no. Yog tias qhov no tshwm sim, tsum tsis txhob ua kev qoj ib ce.
Xws li SBU yuav nce siab dua thiab pab txhim kho lub vestibular apparatus. Lawv kuj xaiv cov leeg tshiab.
Thaiv peb
Khoov dhau thaum khiav
Lub sijhawm khiav, peb nres ib pliag thiab muab peb ob txhais ko taw ib sab. Peb khoov dhau ntawm nrawm, ua pa tawm thiab mus txog hauv av nrog peb cov ntiv tes lossis xib teg, yog tias tswg tso cai. Tib lub sijhawm, peb tsis khoov cov ceg ntawm lub hauv caug.
Tom qab ntawd peb ceev nrooj ncaj ncaj thiab khiav mus ntxiv.
Qhov kev tawm dag zog tshwj xeeb no tuaj yeem rov ua tau kaum txog peb caug zaug txhua tsib mus rau kaum kauj ruam.
Zaum rub thaum khiav
Peb nres thaum lub sij hawm khiav thiab nrawm nrawm thaum ua pa thiab tuav peb cov pa. Tom qab npuaj teg peb xib teg rau hauv av, peb tsa ncaj thiab mus txuas ntxiv kom khiav.
Qhov no qoj ib ce yuav tsum tau ua kaum mus rau peb zaug txhua txhua kaum rau kaum plaub kauj ruam.
Thaum khiav, saib kev dag
Thaum khiav, peb ua nres, peb txuas peb ob txhais ceg. Peb khoov dua, so peb xib teg rau hauv av, txav peb ob txhais ceg rov qab, tsis txhob khoov peb ob txhais caj npab ntawm lub lauj tshib. Peb lees txais txoj haujlwm ntawm lub npog tas ib ce, npaj los ua kom laub.
Peb kho qhov no ua ke, tom qab ntawd ceev nrooj sawv thiab jogging.
Peb ua qhov kev qoj ib ce tshwj xeeb no rau kaum rau peb caug zaug, txhua yim mus rau nees nkaum kauj ruam.
Txhua yam ntawm qhov tau hais tshwj xeeb khiav qoj ib ce qhia ntau cov leeg, nrog rau sab nraub qaum thiab cov tub ntxhais. Ntxiv nrog rau lawv qhov kev ua kom muaj zog, lawv pab txhawb kev txhim kho ntawm agility.
Yog tias qhov kev qoj ib ce zoo li no ua rau muaj zog txaus, cov leeg ua haujlwm nyob rau hauv hom anaerobic - uas yog, ntawm cov nuj nqis ntawm lub zog sab hauv, tsis muaj oxygen. Nws yog qhov tseem ceeb heev, nws txhim kho metabolism. Txawm li cas los xij, cov kev tawm dag zog no yuav tsum tau ua kom tsis muaj ib qho kev cuam tshuam ntau dhau.
Thaiv plaub
Peb dhia
Ntawm qhov deb ntawm nees nkaum rau ib puas metres, peb ua jumps ntawm ib ceg. Tom qab ntawd peb hloov cov ceg thiab ua tib yam ntawm lwm ceg. Hauv qhov no, peb yuav tsum ua kom peb ko taw nyob ze.
Cov theem tom ntej yog dhia ntawm ob txhais ceg. Peb kuj ua qhov no ntawm kaum rau yim caum meters.
Ua ntsws
Peb nres ntawm txoj kev khiav. Peb muab ib txhais ceg mus rau tom ntej thiab pw, tom qab ntawd hloov ceg. Xws li kev qoj ib ce thauj cov leeg ceg, pab txhawm rau ua kom muaj zog, thev taus thiab muaj zog.
Vim li cas nws tseem ceeb rau kev ua kev tawm dag zog kom raug?
Nws yuav tsum nco ntsoov tias txawm tias thaum qhov kev cob qhia koj tau muab koj qhov zoo tshaj plaws rau tag nrho cov kev pabcuam, nws yog qhov nyuaj heev kom pom qhov tshwm sim tag kis.
Qhov tseem ceeb ntawm no kom ua tiav cov txiaj ntsig siab tshaj plaws yog qhov tsis tu ncua. Ib qho ntxiv, peb tsis pom peb tus kheej sab nraud los ntawm kev kawm sab nraud. Yog li, ib qho ntawm cov kev daws teeb meem yuav tau sau cov kev qoj ib ce hauv video, kom tom qab ntawv nws yooj yim kom pom qhov tsis raug thiab txheeb xyuas.
Kev ua yuam kev tsis raug
Ntawm no yog cov npe ntawm cov kev ua yuam kev thaum ua qee yam khiav ua haujlwm:
- tus neeg sib tw tau tuav lub tsis ncaj ncees lawm,
- txwv kev txav thiab ua pa,
- lub sijhawm ua si, cov neeg sib tw khiav saib hauv pem teb, hauv qab nws txhais taw,
- tag nrho lub cev yog overextended thoob plaws lub workout. Qhov no tsis tuaj yeem tso cai, koj yuav tsum hloov sib txawv thiab ua kom lub cev so.
Nws yog ib qho tseem ceeb kom ua tawm dag zog kom raug
Cov kev qoj ib ce tshwj xeeb yuav tsum ua kom raug. Tom qab tag nrho, yog tias qhov no tsis tshwm sim, koj lub cev yuav "cim" qhov ua yuam kev thiab pauv lawv mus rau cov txheej txheem khiav. Thiab, tau txais siv los ua qhov tsis yog, nws yuav nyuaj rau koj rov qab ua dua.
Yog li ntawd, txhua tus SBU yuav tsum tau ua kom qeeb, kom meej meej, txhim kho cov txheej txheem thiab tswj hwm txhua qhov koj txav mus los. Yog li, nws yog qhov tseem ceeb, tsawg kawg thaum xub thawj, rau cov tsis tshua paub ncaws pob los ua haujlwm nrog tus kws qhia kev paub uas yuav muab cov lus qhia muaj txiaj ntsig, thiab tom qab ntawd mus rau qhov kev kawm ywj siab.
