Kev noj qab haus huv zoo tau dhau los ua qhov tseeb nyob rau xyoo tas los no. Nws txoj hauv kev tseem ceeb tshaj plaws "lub cev tsis muaj roj" lub cev nrog cov kabmob zoo nkauj txhawb nqa cov leeg. Qhov no tuaj yeem ua tiav tsuas yog los ntawm kev sib txuas ntawm kev cob qhia uas muaj peev xwm thiab kev noj zaub mov zoo.
Muaj ntau cov ntaub ntawv hais txog cov khoom noj tshwj xeeb rau kev ziab thiab poob hauv peb lub vev xaib. Tab sis hnub no peb yuav xav txog ib qho ntawm cov kev xaiv rau "rog rog" kev cob qhia hauv kev nthuav dav. Nov yog kev kawm ncua sij hawm rau kev hlawv roj. Cov txheej txheem no yog dab tsi thiab yuav ua li cas xyaum nws, nyeem hauv qab no.
Kev cob qhia ua haujlwm li cas
Vim li cas lo lus "rog rog" hauv cov cim hais tawm? Rau qhov laj thawj yooj yim uas kev ncua kev kawm rau kev poob phaus, zoo li lwm yam kev kawm, tuaj yeem hu ua rog hlawv tsuas yog muaj xwm txheej.
Kev cob qhia lub zog, txawm hais tias nws yog "rau kev pab", tsis hlawv rog los ntawm nws tus kheej. Lub ntsiab lus ntawm kev ncua sij hawm kawm kuj txawv me ntsis - qhov tseem ceeb ntawm no yuav yog qhov nrawm ntawm cov txheej txheem hauv lub cev zom zaub mov, uas yuav ua kom muaj kev noj haus calories ntau hnub. Kev rog rog ncaj qha muaj peev xwm ua tau nyob rau qee qhov kev mob thaum lub cev yuag tsawg lub sijhawm ntev ntev, tab sis cov txheej txheem ntawm kev poob phaus tseem yuav nyob ntawm kev noj zaub mov, vim tias yog tias koj noj khoom qab zib txhua hnub tom qab kev cob qhia, koj tsuas yog nce phaus xwb.
Yog li nco ntsoov - cov kev tawm dag zog ib leeg tsis txaus kom poob phaus, txawm hais tias lawv ua tau zoo super. Koj kuj yuav tsum tau saib xyuas koj cov kev noj zaub mov kom zoo.
Tsim kom muaj cov ntsuas calories ntau
Cia wb mus saib ib co hauv paus ntsiab lus ntawm kev tshem tawm cov rog ntau tshaj cov roj subcutaneous.
Txhawm rau kom poob phaus, ntxiv nrog rau kev kawm hnyav, koj yuav tsum tsim kom muaj lub cev tsis zoo. Cias rau, koj yuav tsum tau noj tsawg dua calories ntau dua li koj tau siv nruab hnub. Yog tsis muaj cov mob no, txhua qhov kev sib tham ntxiv tsis muaj qab hau. Qhov nyiaj tsis txaus yuav tsum tsis ntau tshaj 20% ntawm cov kev cai. Yog tias koj haus tsawg dua, cov nyhuv yuav txawv.
Nws yuav zoo li, dab tsi kev cob qhia tau ua nrog nws? Koj tuaj yeem tsuas noj tsawg dua, tswj hwm kev sib kis thiab poob phaus. Tab sis cia peb mus los ntawm tag nrho cov ntsiab cai hauv theem.
Yog li, thawj qhov ua kom poob phaus yog tsim kom muaj cov calories kom tsawg. Tab sis nws tsim nyog nco ntsoov tias peb lub cev tau txais lub zog ploj mus los ntawm ob qhov: los ntawm peb cov rog rog thiab los ntawm peb cov leeg. Yog tias peb tsis nquag siv cov leeg, qhov ntawd yog, peb qhia, ces nws yog cov leeg lub cev uas yuav siv los npog lub zog qhov xav tau.
Tsis tas li, raws li twb tau hais lawm, kev ncua sij hawm kawm ua kom nrawm rau cov metabolism, uas ua rau kev nce ntawm calories los ntawm lub cev. Koj tus lej tuaj yeem loj tuaj, piv txwv li, ntawm 1600 txog 1800-1900 kcal rau ib hnub, uas yuav ua rau koj noj ntau dua thiab tsis tshaib plab koj tus kheej. Thiab kev cob qhia nws tus kheej yuav tsum tau siv qee lub zog nqi.
Tias yog vim li cas - kev muaj txiaj ntsig zoo rau kev siv nyiaj hauv lub cev thiab siv calories, nrog rau kev khaws cov nqaij ntshiv thaum poob phaus - peb xav tau kev cob qhia ntxiv rau kev noj zaub mov kom raug.
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Kev cob qhia Androgen
Kev hlawv rog yog tswj los ntawm kev ntxhov siab cov tshuaj hormones xws li adrenaline thiab norepinephrine. Tab sis tus cawv ntawm lwm cov tshuaj hormones kuj tseem ceeb. Piv txwv, cortisol tuaj yeem tsoo cov leeg thiab, sib hloov, txhawb cov roj cia.
Kev loj hlob hormone thiab testosterone thaum lub cev yuag ua rau txoj hauv kev uas cov leeg nqaij tsis yog catabolized. Qhov no txhais tau tias peb yuav tsum paub tseeb tias lawv nyob hauv peb cov keeb kwm yav dhau los. Cov tshuaj tiv thaiv zoo heev ntawm cov tshuaj tsis yog lub tswv yim zoo tshaj plaws rau cov pib xyaum ua, nws yog qhov zoo dua rau nws tawm mus rau cov kws ncaws pob. Thiab yog vim li cas amateurs xav tau kev cob qhia. Nws yog teb rau kev cob qhia tias tib neeg lub cev tso tawm androgens thiab kev loj hlob hormone uas peb xav tau ntau heev. Kev tshawb fawb qhia pom tias kev ncua sij hawm qhia pom tias nce qib hauv testosterone.
Lub essence ntawm kev poob phaus workout
Muaj ntau yam kev qhia kev paub txog "rog rog". Kev kawm ncua sijhawm yog qhov zoo rau lub hom phiaj no. Nws lub ntsiab lus yog dab tsi? Tsawg kawg yog ob qho kev tawm dag zog raug xaiv: ib qho ntawm lawv yog ua rau qhov tawg, nrog ntau qhov ceev nrawm thiab siv nruj rau lub sijhawm luv luv (10-120 sec). Cov pib tshiab yuav tsum pib nrog tsawg kawg 10-15 feeb ntawm kev siv loj.
Qhov thib ob yog ua yam tsis muaj so tom qab kev qoj ib ce thawj zaug, tab sis nyob rau hauv ib txoj kev aerobic - ntawm qhov tsis tshua muaj qhov nruab nrab lossis nruab nrab tsis siv. Qhov kev tawm dag zog no yog siv los ua lub sijhawm so thiab yuav tsum siv sijhawm ntev dua thawj lub sijhawm. Rau cov pib - 3-5 zaug. Cov kws ncaws pob muaj peev xwm ua tiav tuaj yeem ua tiav cov sib luag ntawm lub sijhawm siab thiab qis.
Qhov tseeb, kev cob qhia muaj cov kev hloov "tawg" thiab lub sijhawm ntawm "so". Nws tuaj yeem muaj 5-15 li cov kev voj voog tag nrho hauv qhov tsis muaj kev so ntawm lawv. Lub sijhawm ua haujlwm tagnrho yog 10-30 feeb.
Piv txwv ntawm qhov loj-siv yog: khiav ntawm qhov siab lossis ze tshaj plaws ntawm qhov nrawm, dhia hlua ntawm qhov muaj zog, dhia ceev kev caij tsheb kauj vab, thiab nyob rau hauv kev siv dag zog, ua kev tawm dag zog nrog kev siv ntau. Kev siv hluav taws xob tsawg: ua kev dhia, taug kev, maj mam caij luv thij ntawm lub tsheb kauj vab nyob ruaj khov, thiab thaum muaj lub zog - tsuas yog so, thaum lub sijhawm koj tuaj yeem taug kev ncig ntawm txoj kev, rov qab ua kom koj lub plawv dhia.
Los ntawm txoj kev, hais txog mem tes. Kev ncua sij hawm yog ua tau zoo tshaj plaws nrog lub plawv dhia ntsuas. Txoj kev siv txoj siv pulse yuav tsum nyob nruab nrab ntawm 80-95% ntawm qhov siab tshaj plaws. Tab sis tib lub sijhawm, koj tsis tuaj yeem ua txhua qhov no nrog lub siab ntawm 95% - nws zoo dua los txo cov nra. 95% yog qhov kev txwv siab tshaj, uas tsuas yog qee zaum thaum ncav cuag. Rau cov pib tshiab, 80-85% yog txaus. Qhov qis-sib tshooj khiav hauv qhov ntau ntawm 40-60% ntawm qhov siab tshaj plaws.
Hom rog rog workouts
Feem ntau cov feem ntau, cov rog hlawv luv kev kawm yog to taub li ntawm daim cardio. Khiav, dhia hlua, dhia hauv qhov chaw, ua luam dej, qoj ib ce, caij tsheb kauj vab, ellipsoid, tshuab rowing, thiab lwm yam yog txhua qhov zoo rau kev poob phaus. Tsis txhob hnov qab tsuas yog kev kawm nyob ib ntus suav nrog 2 hom kev thauj khoom - hnyav thiab lub teeb. Nws kuj tsim nyog ntxiv rau qee qhov kev qhia txog lub zog classic kom cov leeg tsis "tawg" hauv qhov kev ntsuas hauv lub cev tsis zoo. Qhov no yog qhov tshwj xeeb tshaj yog rau cov neeg uas twb muaj cov leeg loj. Rau cov pib tshiab, nws raug tso cai rau tsuas yog siv ntu cardio rau qhov poob phaus, thiab tom qab ntawd nce phaus nrog kev pab los ntawm cov haujlwm classic.
Kev cob qhia lub zog ntu siv tsawg dua, feem ntau yog los ntawm cov menyuam ntxhais thiab cov pib tshiab - lawv yog cov haum rau lawv. Los yog nrog cov ntu ntawm cov ntim hauv cov kis las uas muaj kev paub.
Tom ntej no, cia saib ntawm cov hom tseem ceeb ntawm kev ncua sij hawm rau kev poob phaus.
Nres khiav workout
Qhov kev xaiv "sib nrug" yooj yim tshaj plaws uas koj tuaj yeem ua hauv lub chaw ntau pob yog qhov hu ua ntu nrug kev sib tw hlawv roj. Koj ua kom sov, ua ib qho me ntsis ntawm cov khoom siv ligamentous-tendon. Tom qab ntawd, khiav qhov kev ncua deb, hloov 10-30-thib ob nrawm nrog ntu ntawm ntsuas ntsuas khiav. Nrog rau qhov kev xaiv no, nws yog ib qho tseem ceeb kom nco ntsoov tias lub sijhawm khiav ntsiag to yuav tsum tsis txhob ntev dhau mus - tsis pub ntev tshaj 2-3 feeb. Txhua yam nws yog nyob ntawm koj qib kev kawm.
Yog tias koj tsis muaj dab tsi los xyuas lub sijhawm, muaj ib txoj hauv kev yooj yim tawm - ua ntu zus raws qhov nrug. Piv txwv li, koj muaj lub chaw ntau tshaj 400-meter tshav. Koj yuav tsum khiav ib seem ncaj (txog 100 m) ntawm qhov siab tshaj plaws, thiab tom qab ntawd taug kev ob qho tib si lem thiab ntu thib ob, rov kho koj cov pa. Ua haujlwm dhau sijhawm, koj tuaj yeem nce koj cov sijhawm nrawm.
Yog tias tsis muaj lub chaw ntau pob ze lub tsev lossis koj tsis nyiam khiav hauv qhov chaw qhib, ces qhov no kuj tsis muaj teeb meem thiab. Qhov tib qho kev khiav tawm tawm tuaj yeem ua tau hauv qhov chaw dhia ua si ntawm lub treadmill. Nws yog txaus kom tsuas yog kho nws txoj kev nrawm thiab pib lub kaum sab xis ntawm lub sijhawm.
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Lub sijhawm luv workout
Cov neeg xyaum ua haujlwm tau qhia tuaj yeem hais kom hloov "sib tsoo" rub thiab sib thawb nrog ntsuas zaum zaum.
Tej zaum nws yuav zoo li qhov no: hauv 10-20 vib nas this, qhov siab tshaj plaws ntawm kev rub tawm nrog paj rwb yog ua tiav, dhia tawm ntawm kab, tus neeg ncaws pob hloov mus zaum khia yam tsis muaj qhov hnyav, ua rau lawv ntsuas, maj mam ntev li 30-60 vib nas this. Tom qab zaum zaum kawg, kev hais lus dag yog coj thiab tus naj npawb ntawm thawb tawm ntau zaug hauv 10-20 vib nas this. Tom ntej no los zaum-sawv ib zaug ntxiv, rub los-rub mus. Thiab yog li 5-10 mus. Ib ce zoo li qub, xws li lub plank, tseem tsim nyog los ua lub sijhawm "so".
Qhov kev xaiv zoo tshaj plaws rau lub thawv yuav yog kev hloov pauv ntawm txoj kev dhia nrawm tshaj plaws nrog lub sij hawm ntawm kev ntsuas jumps li tsawg kawg 10 feeb.
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Tabata raws tu qauv
Lub sijhawm ntawm kev cob qhia rau kev poob phaus tseem tuaj yeem ua tau raws li lub npe "Tabata raws". Nws yog npe tom qab tus sau - tus kws tshawb fawb Japanese Izumi Tabata.
Tus txheej txheem qub yog siv los cob qhia skaters. Qhov no yog ib hom kev tawm tsam. Nws lub ntsiab lus yog ua lwm txoj kev tawm dag zog ntawm qhov siab ceev rau 20 vib nas this (rau qhov uas koj xav tau ua kom tiav txog 30 rov ua dua) nrog rau 10-ob lub sijhawm so. Tom qab so, kev ua haujlwm hnyav yuav siv sijhawm dua, tom qab ntawd so - thiab lwm yam. Thiab ua li ntawd rau 4 feeb. Qhov no yog ua tom qab so luv thiab ntu tshiab ntawm 4 feeb.
Koj tuaj yeem ua tib lub zog, koj tuaj yeem hloov 2 lossis ntau qhov kev tawm dag zog, koj tuaj yeem ua ib qho tshiab txhua lub sijhawm. Kev tawm dag lub cev yog qhov tsim nyog rau cov neeg pib tshiab - kev ua rau nkig, thawb-zaum, zaum-sawv, zaum-sawv nrog dhia, rub-tawm, cov kab sib tw. Cov kws ncaws pob muaj peev xwm xaiv tau cov kev tawm dag zog nrog rau kev hnyav. Cov kev xaiv xaiv yog yooj yim: kev siv cov pab pawg leeg loj thiab muaj peev xwm ua kom tawm dag zog ntawm kev kub ceev.
Qoj ib ce nrog cov cuab yeej cov hlab plawv
Yog tias koj tau siv los ua kev tawm dag zog tsuas yog hauv lub chaw ua si, siv cov cav tov muaj nyob ntawd, xws li lub tsheb kauj vab thiab ellipsoid, rau kev ncua deb cardio kev cob qhia.
Kev ncua sij hawm kev cob qhia nrog elliptical lub tshuab poob phaus yog qhov ua tau zoo heev. Ib qho piv txwv ntawm kev tawm dag no: 5 feeb ntawm kev ua kom sov, nce mus txog 50-60% ntawm qhov load los ntawm lub siab tshaj plaws. Tom qab ntawv hloov 2 feeb ntawm kev ua haujlwm 50-60% ntawm qhov ntau thiab 1 feeb ntawm kev ua haujlwm 80-85%. Ua haujlwm rau 20-30 feeb, thiab tom kawg ua 5 feeb txias kom nyob ntawm qhov ntsuas qeeb.
Cov lus qhia rau kev npaj kev kawm
Yuav kom tau txais txiaj ntsig zoo tshaj plaws los ntawm ntu kev kawm (nyob rau hauv cov nqe lus ntawm kev hlawv roj), koj yuav tsum ua raws li txoj cai hauv qab no txhawm rau txhim kho txoj kev kawm:
- Nws muaj txiaj ntsig kom tau txais kev pabcuam ntawm BCAA amino acids tam sim ua ntej thiab tom qab kev cob qhia.
- Ua ntej yuav txav mus rau ntawm ntu loj - ncaj qha rau cov sib nrug - koj yuav tsum ua kom sov zoo, ua qhov sib koom ua kom sov ntawm tag nrho lub cev thiab 1-2 txheej ntawm cov kev tawm dag zog uas koj npaj los tsim koj txoj kev kawm. Lawm, ntawm lub ntsuas thiab nrog lub teeb yuag.
- Txias rau 5-10 feeb tom qab kev cob qhia. Koj tuaj yeem muab nws nrog ncab.
- Yog tias koj siv luv khiav khiav, hloov koj daim phiaj qis-siv cardio nrog nws. Nyob rau tib lub sijhawm, tsheb nqaj hlau kuj tseem muaj lub zog qhia txog lub zog (ib txwm nyob rau hnub uas koj tsis tau khiav). Tag nrho cov txiaj ntsig ntawm txoj hauv kev hauv kev poob rog yuav yog cov tseem ceeb ntxiv.
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Cov Kev Pabcuam Ua Haujlwm Hauv Tsev
Peb twb tau sau saum toj saud yuav ua li cas teeb tsa kev sib tw khiav sib nrug. Tam sim no cia peb paub seb koj tuaj yeem cob qhia yam tsis tau tawm ntawm koj lub tsev thiab tsis tas yuav siv lwm yam cuab yeej ntxiv.
Sij Hawm Ua Haujlwm Tom Tsev:
| Ce lub npe | Ua haujlwm, sijhawm / tus lej ntawm kev rov ua dua |
| Yooj yim khiav hauv qhov chaw | Sov - 5 feeb |
| Dhia squats | 20 vib nas this rau qhov ntau npaum li cas, ua kom tau zoo |
| Leisure kev taug kev | 40 vib nas this, rov qab tsim kho cov mem tes |
| Yooj yim khiav hauv qhov chaw | Txias nqis - 5 feeb |
Nws yog ib qho tsim nyog yuav tau ua mus 15-20 ncig ntawm zaum-sawv thiab taug kev. Koj tuaj yeem ua lwm txoj kev tawm dag zog. Piv txwv li, nrog 3 zaug hauv ib lub lis piam, koj zaum zaum ib thawj hnub, sib zog dav txhais tes thawb hnub ob, thiab faus rau hauv peb.
Sijhawm Qhov Kev Pab Gym
Thaum nyob hauv chav dhia ua si, nws yuav ua neeg ruam tsis siv riam phom loj hauv kev sib ntaus kom zoo musculature - barbell thiab dumbbells. Nws yog qhov hnyav pub dawb uas tuaj yeem tsim qhov thauj khoom siab tshaj plaws ntawm cov leeg.
Lub sijhawm luv kis las yuav zoo li no:
| Ce lub npe | Ua haujlwm, sijhawm / tus lej ntawm kev rov ua dua |
| Tsheb tuam muaj zog | Sov - 5 feeb |
| Barbell Cov Neeg Tshaj Lij | 20-40 vib nas this raws li sib zog ua tau, 3 teeb, 40-60 vib nas this so ntawm kev teeb tsa, thaum lub sijhawm peb maj mam taug kev ncig ntawm txoj kev |
| Dumbbell lub rooj ntev zaum xovxwm | 20-40 vib nas this, 3 teeb, 40-60 seconds so ntawm kev poob lawm |
| Bent-dhau barbell kab | 20-40 vib nas this, 3 teeb, so 40-60 seconds ntawm poob lawm |
| Barbell Pem Hauv Paus Khawb | 20-40 vib nas this, 3 teeb, 40-60 seconds so ntawm kev poob lawm |
| Treadmill, taug kev | Txias nqis - 5 feeb |
Xim: Qhov program no tsis yog tsim los rau tus pib, kev paub ua lub dag lub zog thiab kev paub ua hauj lwm hauv cov txheej txheem raug yog yuav tsum muaj.
Lub sijhawm ua pa nrog yog qhov tseem ceeb heev: thoob plaws tag nrho txoj haujlwm, koj tsis tuaj yeem tuav koj cov pa thiab ua tsis taus pa. Koj ua tsis taus pa thaum lub caij so, tso pa tawm nrog kev rau siab.
Lub dag lub zog thiab aerobic ce cov kev pab cuam
Qhov zoo tshaj plaws ua ke ntawm kev kho mob cardio thiab lub zog ntawm lub sijhawm hauv ib qho chaw dhia ua si yuav zoo li no:
| Ce lub npe | Kev ua haujlwm thiab tus lej ntawm kev rov ua dua |
| Thawj hnub. Lub Zog | |
| Lub cos | Sov - 5 feeb |
| Lub zog viav vias nrog ob txhais tes | 20-40 vib nas this raws li sib zog ua tau, 5 teeb, 40-60 vib nas this so ntawm cov pawg |
| Barbell Pem Hauv Paus Khawb | 20-40 vib nas this, 5 poob lawm, so 40-60 seconds ntawm poob lawm |
| Ellipsoid | Txias nqis - 5 feeb |
| Hnub ob. Cardio | |
| Lub cos | Sov - 5 feeb |
| Ua cos, ua haujlwm nrawm | 15 vib nas this |
| Treadmill, taug kev | 45 vib nas this, tag nrho 15 mus ib feeb |
| Lub cos | Txias nqis - 5 feeb |
| Hnub peb. Lub Zog | |
| Ellipsoid | Sov - 5 feeb |
| Dips ntawm qhov tsis ncaj tsis sib xws | 20-40 vib nas this, 5 poob lawm, so 40-60 seconds ntawm poob lawm |
| Noj ib qho barbell ntawm lub hauv siab txho | 20-40 vib nas this, 5 poob lawm, so 40-60 seconds ntawm poob lawm |
| Ellipsoid | Txias nqis - 5 feeb |
| Hnub plaub. Cardio | |
| Tsheb tuam muaj zog | Sov - 5 feeb |
| Kev qoj ib ce, ntau qib siab | 15 vib nas this |
| Kev qoj ib ce, caij nyoog yooj yim | 45 vib nas this, tag nrho 15 mus ib feeb |
| Tsheb tuam muaj zog | Txias nqis - 5 feeb |
Seb qhov twg ntawm kev ncua sij hawm kev kawm koj xaiv, yog tias koj ua raws li kev tswj hwm thiab kev noj haus, nws yuav ua rau koj muaj qhov ua tau zoo ntawm kev hlawv cov rog rog subcutaneous.
