Cardio ce nyob rau hauv tsev. Cardio rau poob

Peb txhua tus xav tau nyob rau hauv lub cev thiab muaj ib tug slim thiab toned lub cev, tab sis cov niaj hnub txoj kev ntawm lub neej feem ntau tsis pub peb mus nyem rau koj lub sij hawm thiab txawm tsaus nti mus rau lub gym, tsis hais cov kev hloov gastronomic cwj pwm tsis zoo. Nyob rau hauv qhov tseeb, nws tsis muaj nqi, koj muaj lub sij hawm mus rau lub gym los yog tsis, qhov tseem ceeb systematic mus kom ze. Muaj yog tsis muaj dab tsi nyuab ua cardio ce nyob rau hauv tsev, on qhov tsis tooj, nyob rau hauv paub ncig yog yooj yim los so kom txaus thiab tsis tau xav txog yuav ua li cas koj saib. Yog li ntawd, yog hais tias koj txiav txim siab hais tias lawv yog cov npaj txhij xyaum nyob rau hauv tsev, nws yog tsim nyog los nkag siab nyob rau hauv kom meej.

yooj yim hauv paus ntsiab lus

Tus thawj tshaj plaws ua yog los mus txiav txim ib zaug thiab rau tag nrho cov, dab tsi yog cardio. Qhov no, saum toj no tag nrho, zog ua hauj lwm nrog rau lub cev, aimed ntawm roj burning thiab muaj zog endurance ntawm cov kev mob plawv. Qhov zoo tshaj plaws txoj kev uas yuav tau txais qhov tsim nyog load - ntawm chav kawm, khiav hauv qhov cos los yog cov zoo li rau ib tug ellipsoid, tab sis rau peb nws yog tam sim no tseem ceeb yuav tau xav txog lub ce uas tsis yuav tsum tau ntxiv cov khoom siv. Nyob rau hauv txhua rooj plaub, yog tias koj nyob nraum ua nws txoj cai, nrog aerobic ce feem ntau kab siv glycogen khw muag khoom noj, ib as uas yog feeb meej nyob rau hauv cov nqaij. Tom qab lub ntsiab zog cia yog sab sab, lub cev pib siv lub zeem cia, uas yog muaj roj. Nws yog tsim nyog mus cuag xws li ib cov nyhuv, yog tias koj lub hom phiaj - kom poob ceeb thawj.

ntev

Ua cardio ce nyob rau hauv tsev, nco ntsoov hais tias lawv yuav tsum siv tsawg kawg yog 20-30 feeb, nws yog lub sij hawm no, lub cev siv rau tag nrho combustion ntawm glycogen, thiab xwb ces mus rau roj. Txhua tom ntej feeb - qhov no yog koj lub caij nyoog uas yuav tau tshem ntawm cov ntxub rog. Tab sis koj yuav tsum tsis txhob sib zog heev nws, tshwj xeeb tshaj yog yog hais tias koj cia li pib. Rau cov thawj workout ntawm 40-50 feeb yuav txaus, ua rau kom lub caij raws li lawv ua muaj. Ib nrab ntawm ib teev yuav txaus kom muaj kev kawm neeg. Yog hais tias koj yeej yuav tau mus koom nyob rau hauv ntev, koj yuav tau txais cov lus rov nyhuv thiab tsuas raug ntawm koj lub cev mus rau mob hnyav kev nyuaj siab. Siv cov cai no rau cov uas xav siv cardio kom poob ceeb thawj yog tias koj cia li xav kom sov li ua ntej lub ntsiab workout, 15-20 feeb yuav tsum txaus.

Ib tug ob peb cov kev cai thiab cov tswv yim

Qhov loj tshaj plaws yuav tsum tau muaj kev txhawj xeeb, qhov no yog qhov chaw uas koj yuav ua si cov kev ua si, sim los luas nws kev xav txog txhua yam uas koj ua tau zoo: tsis muaj chandeliers, tsis muaj qhov rooj lockers los yog protruding nyob ntawm tej. Koj ce, xaiv cov zoo siab uas koj ua tau
ua nyob rau hauv no qhov teeb meem no, tej zaum koj yuav tsis nplua dhia, vim hais tias cov neeg nyob ib ncig ntawm lub hauv qab ib tug me ntsis tus me nyuam, thiab hais txog. Txhob ua phem rau koj tus kheej, tsis txhob xav mus koom nyob rau hauv liab qab ob txhais taw los yog thom khwm, nws tsis yog muaj kev ruaj ntseg rau koj cov pob qij txha, nyob rau hauv tas li ntawd, koj muaj peev xwm tsuas npleem rau laminate thiab lub caij nplooj zeeg, yeej ib txwm rau khau. Tsis muaj dab tsi yog ntau motivating cov kev ua si, zoo li lub suab paj nruag, zoo zoo suab paj nruag. Npaj nyob rau hauv ua ntej ib tug playlist, tig rau nrov nrov, ciali thiab pib kev kawm. Nco ntsoov hais tias kev ua tau zoo cardio ce nyob rau hauv tsev, koj yuav tsum muaj kev lom zem, li ntawd kuv thiaj complex txhua txhua lub lim tiam los yog ntxiv ib yam dab tsi tshiab, sim them sai sai rau tag nrho cov pab pawg ntawm cov leeg.

Plawv dhia thiab mem tes

Cov hauj lwm zoo cardio nyob ntawm tus mem tes, uas yog, tus xov tooj ntawm heartbeats ib feeb. Nyob rau hauv kev, koj txoj hauj lwm yog kom muaj cov theem ntawm lub plawv rau 60-80% ntawm cov nyiaj pab ntau tshaj. Lub caij nyoog cov nuj nqis yuav tsum tau siv ib tug tshwj xeeb mis, lub ntsiab nce mus nce los uas yog koj lub hnub nyoog. Rau cov neeg muaj hnub nyoog 20 mus rau 35 xyoo yog pom txoj kev hauv tsev los ntawm 120 mus 150 neeg ntaus ib feeb. Yog hais tias koj ua cardio ce nyob rau hauv tsev, ces, hom phiaj, nws yuav tsum tsim nyog mus yuav ib tug lub plawv dhia saib, tab sis nws cov nqi ntau heev thiab tsis yog ib txwm nyob rau hauv Tshuag. Rau ib tug yeeb yam kev txiav txim yuav tau sim kom pib tham, Yog hais tias koj tsis yog tawm, thiab ua tsis taus pa yog tu ncua, nws txhais tau tias koj yuav ua li cas rau txoj kev pace.

kev kawm complexes

Nyob rau hauv hauv paus ntsiab lus, tsim los xyaum ntau ce uas koj twb paub lawm. Cov no muaj xws zaum-sawv, laub-ups, lunges, jogging nyob rau hauv qhov chaw, dhia. Nws yog ib qho tseem ceeb kom nco ntsoov tias cardio - nws yog ib qho nyuaj ua hauj lwm, txhua tus mus kom ze yuav tsum tau ua rau lawv muaj peev xwm. Yuav ua li cas yuav tsawg so ntawm poob lawm. Nws yog zoo dua rau muab ib tug me ntsis ntawm ib ce muaj zog nyob rau hauv lub teeb, raws li ib qho zoo heev kev xaiv rau Circuit Court kev cob qhia, cia li ua raws li tag nrho cov npaj mus kom ze rau lub voj voog. cardio ce complex yuav muaj xws li ntau hom kev qoj ib ce, tseem ceeb tshaj yog ua hauj lwm tag nrho rau cov nqaij ntshiv.

Khiav thiab dhia

Qhov no yog qhov zoo tshaj plaws uas koj yuav tau xav seb rau cardio li ua le caag muaj peev xwm yuav sib txawv, nyob rau hauv tas li ntawd, ib ce muaj zog khaus txaus los ntawm lawv tus kheej. Piv txwv li, yog tias koj siv ib tug mus dhia, cov tsev apartment yog tsis yog tshwj xeeb khiav, li ntawd, lub ce yuav nyob rau hauv qhov chaw. Koj muaj peev xwm ntxiv ib yam khoom xws li entanglement roob qhib los yog lub hauv caug lifting. Nco ntsoov cov zaj lus qhia ntawm lub cev kev kawm ntawv nyob rau hauv tsev kawm ntawv, sim ua txhua yam li quaj tawv heev li sai tau, tsis txhob hnov qab txog lub ob txhais tes. Cardio rau poob Nws yuav muaj tsis ntxim yog koj cia li ua hloov los ntawm ko taw mus rau ko taw. Zoo suab paj nruag yuav pab tau koj kom pace. Dhia yuav ua tau los ntawm cov uas tsis muaj-amplitude alternating ntiav thiab sib sib zog nqus squat. Nyob rau hauv tas li ntawd, koj yeej ib txwm txuas cov hlua - qhov zoo tshaj plaws tus kws qhia rau lub tsev, thiab tsuas yog nrog nws myriad variations. Lwm variation - dhia "ko taw ua ke, ob txhais taw sib nrug", ntxiv bangs tshaj nws lub taub hau, thiab tej yam uas yuav ua tau ntau heev tshaj dua kev lom zem.

dhia

Qhov no yog ib tug heev-siv version ntawm sit-ups, koj yuav tsum tau ua lub squat kom tob li tob tau thiab ces dhia nrog ib tug siv zog, pab nws tus kheej nrog nws ob txhais tes, ces maj mam muab tsaws thiab rov. Sim ua kom tsawg kawg yog 3-4 poob lawm ntawm 10 reps thiab koj xav tias zoo li koj lub siab yog pounding. Ce tseem zoo vim hais tias nws tsis yuav tsum tau ntau npaum li cas qhov chaw. Khaws xwb nyob rau hauv thiaj li tsis mus kov ib yam dabtsi uas nws ob txhais tes. Qhov no yog qhov zoo tshaj plaws cardio rau poob nyob rau hauv lub ob txhais ceg thiab pob tw. Yog li ntawd, yog hais tias koj xav kom muaj elastic lub nroog Yeiuxalees, uas yog raws nraim li cas koj xav tau. Koj muaj peev xwm me ntsis cov nyom thiab ntxiv haum dag mus ua hauj lwm cov nqaij mob plab. Ua li no, tom qab zaum khooj ywb qhov chaw xib teg rau hauv pem teb nyob rau hauv pem hauv ntej ntawm koj thiab dhia mus rau tsiv mus nyob rau ob txhais ceg rov qab, rov qab mus rau lub haum thiab zaum, ua dhia. Qhov no yog ib mus kom ze, sim khiav tsawg kawg yog 5 lub sij hawm, tiam sis feem ntau mob siab heev.

pounding

Qhov no hom ntawm kev qoj ib ce los ntawm kickboxing, nws yog yooj yim kicks, uas yog nqa tawm ua ntej, mus rau tej sab thiab rov qab. Sawv nrog ko taw xub pwg dav sib nrug, koj lub hauv caug yuav tsum tau me ntsis bent, qhov chaw ntawm lub ob txhais tes nyob rau hauv lub ntsej muag nyob rau hauv lub cheeb tsam ntawm lub puab tsaig, ob txhais tes, nyem mus rau hauv ruaj ruaj. Sim mus ntaus ib tug xav txog tej yam tus nrog sib ntaus ceg, thiab ntsia ib tug luj, lub hauv caug yog tsis tau kiag li unbend. Thaum no cardio rau cov txiv neej haum ntau cov poj niam ib yam nkaus thiab, tsis txhob las mees lawv, lawv yuav tsis tsuas ua rau nqaij laus, tab sis kuj ho zoo lub ncab, uas yog qhov tseem ceeb rau toned thiab supple daim tawv nqaij. Nco ntsoov tias nyob rau hauv koj txoj kev muaj yog tsis muaj miv, dev los yog lub cev tsis kho yam khoom. Nyob rau hauv txhua txhua stroke nqis peev tag nrho koj lub zog. Nyob rau hauv thiaj li yuav ua ib feem mus rau sab, cia li dheev rub lub ceg nyom ntawm lub hauv caug. Koj muaj peev xwm ntxiv Mahi ob txhais tes, yog peb xyaum lub boxers. Qhov no, incidentally, yog ib txoj kev zoo los daws kev nyuaj siab tom qab ib tug ntev hnub ntawm kev ua hauj lwm.

Nias thiab laub-ups

Rau ntau cov poj niam, cov ntsiab teeb meem hauv cheeb tsam yog lub plab, Yog hais tias koj yuav txheeb lawv tus kheej mus rau lawv lub xov tooj, ces koj mas nws yeej tau mus ua nyob rau hauv nws cov kev pab cuam ntawm cardio ce rau lub plab mog. Qhov no muaj ntau haiv neeg ntawm crunches thiab ceg seb puas tsimnyog tau. Qhov loj tshaj plaws - nco ntsoov tias txhua yam koj yuav tsum nqa tawm intensive thiab nrog lub siab tshaj plaws efficiency, txawm yog hais tias nws yog cia li mob plab ce. Tsis txhob muab koj tus kheej ib tug so ntau tshaj 10 vib nas this, ua raws li cov kev mus kom ze kom txog rau thaum ces, kom txog thaum koj xav tias ib tug burning nov ntawm nqaij tawv nyob rau hauv cov nqaij thiab ces ua 10-15 lub sij hawm. Yog hais tias koj saib TV, tej zaum koj twb tau hnov txog xws li ib tug tshaj plaws raws li ib tug twister. Yog hais tias koj muaj ib tug cos, lub ce nyob cardio twister koj yuav hloov ntau yam mus ze thiab cia mus ua hauj lwm ob peb leeg pab pawg.

ntsiab ntawm aerobics

Yuav kom ua ke nws kev kawm cov kev pab cuam, koj yuav muaj xws li nws nyob rau hauv tag nrho cov xaiv ntawm cov khoom los ntawm lwm yam aerobic ce. Qhov no tej zaum yuav yooj yim cov kauj ruam ntawm step aerobics los yog seev cev tsiv. Muab koj cov nkauj nyiam nyob rau thaum xaus ntawm lub playlist, thiab thaum nws yuav ua si cia li zoo rau koj tsiv nyob rau hauv nws - thiab koj yuav xav tias ib tug tawg ntawm lub zog thiab zoo mus ob peb vas. Ua cardio ce nyob rau hauv tsev, koj tau txais lwm kom zoo dua: tom qab koj yuav cia li pw nyob rau hauv lub teeb rau txog tsib feeb thiab cov hnub qub tuaj mus rau lub neej. Npas-kev kawm, tsis txhob hnov qab tias koj yuav tsum mus ua hauj lwm tawm rau tag nrho cov nqaij pawg. Nyob rau hauv tas li ntawd mus rau lub dumped kgs, koj tau txais ib tug tawg ntawm lub zog rau tag nrho ib hnub, kom koj metabolism, tag nrho cov ntaub so ntswg thiab kabmob pib tau txais txaus cov pa thiab yog li ntawd yuav ua hauj lwm li nws yuav tsum. Main - regularity, koj tsis tau txais tej nyhuv yog tias koj koom ib zaug ib lub lim tiam. Thaum kawg yog ib hnub koj cardio workout yuav tsum muab qhov chaw. Ce uas ua rau koj hws, cov nqaij ntshiv ntawm uas yuav hlawv, thiab ua tsis taus pa yuav ntau ntau - cov no yog cov zoo tshaj plaws ce rau koj. Tsis txhob xav tias thov txim rau koj tus kheej, cia li pib - tsis txhob tso tseg!