Ce rau poob nyob rau hauv tsev. muaj zog nyob rau hauv tsev

Nyob rau hauv thiaj li yuav lossi kom koj lub cev zoo zoo lawm, nws yuav tsum tau mus rau ib tug muaj zog qws? Ib tug ob peb xyoos dhau los cov lus teb rau lo lus nug no yuav kaj siab lug, yog, tab sis hnub no ntau thiab ntau cov neeg muab mus rau lub muaj zog center thiab xaiv lub tsev muaj zog (slimming ce nyob rau hauv tsev). Raws li ib tug txoj cai, muaj ntau ntau yog vim li cas:

• Ua ntej, kom txuag tau nyiaj. Subscription mus rau ib tug muaj zog qws - tsis yog ib tug pheej yig Library.
• Ob, lub sij hawm cov nyiaj khaws tseg. Txawm yog hais tias tus muaj zog qws nyob ze koj lub tsev, koj tseem yuav tau siv ib co sij hawm nyob rau hauv txoj kev.
• Peb, cov nyob rau ntawm cov khoom. Txhua yam uas koj xav tau rau kev nyab xeeb nyob rau hauv lub tsev, yuav yuav nyob rau hauv tej lub nroog.
• Plaub, cov nyob rau ntawm cov lus qhia. Nyob rau hauv internet koj yuav tau yooj yim nrhiav tau ce rau poob phaus, ib tug complex rau lub tsev thiab thiaj li nyob. Etc., tab sis muaj ib tug downside. Ib tug ntau ntawm cov ntaub ntawv nyob rau hauv lub npe ntawm muaj zog unreliable. Yog li ntawd, nyob rau hauv no tsab xov xwm peb yuav sib tham txog txoj kev kom poob ceeb thawj nyob rau hauv tsev.

Ib co ntawm ce rau lub tsev muaj zog

Independent hauv paus muaj zog ce cov kev pab cuam tsim tsis weighting, thiab nyob rau hauv gyms yeej ua hauj lwm nrog ntxiv rau tes taw hnyav (dumbbells, expanders, thiab bodibarami t. D.). Yog hais tias koj lub hom phiaj yog yuag poob thiab tswj leeg laus, koj tsis tas yuav siv txoj kev zoo nkauj ce cov khoom, nws yog heev txaus yuav ua li cas nyob rau hauv lub tsev, siv ib tug txheej ntawm ce tswj tsis tsuas yog nyob rau roj burning, tab sis kuj ntxiv dag zog rau cov nqaij ntshiv.

Qoj cov chav kawm yuav tsum tau pib nrog ib tug sov so-up. Tus thawj tsib feeb uas koj yuav tsum ua lwm ib txwm khiav thiab dhia hlua. Thaum lub sij hawm no ce yuav tsum tau nqa lub hauv caug ntawm ib tug sai pace, thiab squat jumps. Nws yog ib qho tseem ceeb ua rau lawv raug: ob txhais ceg sib nrug mus rau tej sab thiab txo koj tus kheej mus rau hauv ib tug squat. Hip nyob rau tib lub sij hawm yuav tsum tau raws kev coj thaum uas tig mus rau hauv pem teb. Pleev Cov Tshuaj ob txhais ceg thiab dhia, raising nws ob txhais tes, ces rov qab mus rau hauv ib tug squat. Tom qab nees nkaum jumps, koj yuav so kom txaus.

Xeem Orientation lub rooj sib tham muaj nplooj siab khiav nrog tie-heels, thiab sib ntswg ntawm cov xovxwm. Nyob rau hauv thiaj li yuav ua tau nyiaj pab ntau tshaj cov nyhuv, koj yuav tsum tau ua ob peb repetitions. Ua ce nrog rau tag nrho amplitude.

Ce rau tag nrho cov nqaij pawg

Lub tsib-hnub pob yuav tsum muaj xws li cov elaboration ntawm tag nrho cov nqaij pawg. Yuav kom ntxiv dag zog rau rov qab yuav tsum tau wrung los ntawm cov phab ntsa 10 lub sij hawm thiab 5 lub sij hawm los ntawm hauv pem teb. Tom qab ntawd, yuav tsum ua ib ce muaj zog pluaj thiab sawv ntsug rau 2-3 feeb, maj mam ntxiv kom cov sij hawm uas mus txog rau tsib. Qhov no qoj ib ce yog zoo ceev lub sab plab mog, thiab yuav khiav rau hauv xovxwm. Tom qab nws ua raws li los ntawm sib ntswg nyob rau hauv txawv kev qhia, uas yog ntshaw kom muaj nyob rau fitball. Saib xyuas tias cov phiab tsis vau, thiaj li tsis mus displace load. Sib ntswg ua 15-20 repetitions.

Raws li los ntawm zaum-sawv thiab lunges 15-20 lub sij hawm nyob rau hauv ib tug sawv txoj hauj lwm. Ua tsaug rau lawv, koj yuav tau ntxiv dag zog rau gluteal nqaij thiab tso li lub ob txhais ceg. Tsis tas li ntawd nyob rau hauv no txoj muaj ncaws taw lawv ko taw nyob rau hauv tag nrho cov fours, yuav tsum tau ua raws li los ntawm 20-25 lub sij hawm.

Yuav kom ntxiv dag zog rau txhais tes, koj yuav xav tau ib tug dumbbell uas 1 kg. Tus thawj ce yog aimed ntawm lub elaboration ntawm lub Biceps. Lub luj tshib yuav tsum tau raug thawb rau lub sab, lub cev yog nyob ruaj ruaj. Kab hauv qab no, khoov thiab ua kom ncaj koj caj npab. Ua 10-25 lub sij hawm.

Triceps ntxiv dag zog rau raws li nram no: tsa nws lub taub hau drooping ob txhais tes thiab khoov lawv nyob rau lub luj tshib. Peb ua no ce 15 lub sij hawm.

Yuav ua li cas ntau zaug ib lub lim tiam koj yuav tsum cob qhia?

Yog xav tau tshem ntawm tshaj qhov hnyav, lub cev yuav tsum hlawv li ntau calorie ntau ntau li sai tau. Kev cob qha cov trainers kom ua ce kom poob ceeb thawj nyob rau hauv tsev tsib lub sij hawm ib lub lim tiam, xws li lub hwj chim thiab cardio.

Nyob rau hauv tas li ntawd mus muaj zog nyob rau hauv tsev yuav tsum tau muaj nyob rau hauv qhov kev pab cuam khiav nyob rau hauv lub qhib cua cov chav kawm nyob rau hauv ib tug nyob ruaj ruaj tsheb kauj vab, cos, skiing, Nordic taug kev thiab ib txwm ua luam dej. Cov cardio yuav pab tau koj poob ceeb thawj thiab ceev cov duab.

Yuav ua li cas npaum li cas lub sij hawm koj yuav tsum mus cuag tau?

Peb twb xam tau tawm hais tias peb yuav muaj ob hom ntawm kev kawm: zog thiab cardio. Txhua yam ntawm lawv yuav tsum tau concentration thiab kev rau siab.

Cardio yuav tsum kav tsawg kawg yog 30 feeb thiab tsis ntau tshaj li ib teev. Piv txwv li, 7 feeb nyob rau hauv lub kneading ntawm cov pob qij txha, ces rau 25 feeb - khiav los yog lwm yam kadiouprazhnenie. Thaum lub kawg yuav tsum tau muab tsib feeb ntawm kev ncab. Qhov no yog ib tug ntawm cov variants ntawm nqa tawm cardio, tab sis koj muaj peev xwm siv lwm yam. Nco ntsoov hais tias qhov tsawg kawg nkaus kev kawm lub sij hawm ntawm 30 feeb, ntau - ib teev.

Lub hwj chim ntau yam ncua tsawg kawg yog 45 feeb thiab tsis muaj ntau tshaj li ib nrab ib teev. so sij hawm ntawm poob lawm thiab ce yog nyob ntawm koj txoj kev kawm kev pab cuam. Feem ntau cov feem ntau, ib lub tsev txheej ntawm lub cev ce rau poob muaj xws li so ntawm repetitions yog tsis ntau tshaj 45 vib nas this ntawm ce thiab - tsis muaj ntau tshaj li kaum tsib feeb.

cov lus nug

Txawm li cas nplua nuj xaiv ntawm koj cov kev ua si cov khoom, yuav yog nyob ntawm seb cov qab hau ntawm koj txoj kev kawm kev pab cuam. Tom tsev, nws tsis yooj yim sua kom muab ntau simulators, yog li ntawd koj yuav tsum txiav txim siab zoo li cas ntawm cov khoom koj yuav tau mus yuav. Yog hais tias koj yuav xaiv raws li cardio khiav ntawm txoj kev, mus kev los yog ua luam dej, ces koj yuav tsum tsis txhob yuav ib ce muaj zog no thiab treadmills. Es tsis txhob, koj yuav xav tias dawb mus rau qhov chaw cuab yeej siv rau lub dag lub zog kev kawm.

Yog hais tias koj yuav tsum txaus siab los tuav nyob rau hauv cov roj kub workout hauv tsev, koj yuav tau mus yuav ib tug cos los yog qoj ib ce tsheb tuam. Cov nqi, ntawm chav kawm, yog tsis me, tab sis ib tug subscription mus rau ib tug muaj zog center yuav raug nqi tseem ntau. Yog hais tias koj tsis kam nqis peev ib tug loj npaum li cas ntawm kim cov khoom, peb qhia rau koj mus yuav ib pob nyiaj cardio - hlua. Pab los ntawm nws ntau li ntau raws li nyob rau hauv lub cos, thiab nws cov nqi ob peb lub sij hawm ntau cheaply. Nrog cov lus nug cardio to taub, tam sim no peb tsiv mus nyob rau lub hwj chim kawm ntawv.

Ce kom poob ceeb thawj nyob rau hauv tsev nyob rau hauv tas li ntawd mus cardio yuav cov nram qab no cov khoom:

• Ob tug dumbbells. Nws yog zoo dua yog hais tias lawv yog collapsible, yog li ntawd koj yuav tau yooj yim kho qhov nyhav ntxiv. Tus luj ntawm txhua dumbbell siab tau koom ua ke - tsis muaj ntau tshaj 5 kg.
• Cov tes taw hnyav li nrog Velcro. Lawv ib ce muaj zog rau poob plab mog, lub duav yuav muaj ntau yam ntau.
• Roj Hmab lev. Nws yog haum rau ib ce muaj zog nyob rau hauv lub supine txoj hauj lwm, piv txwv li mus tso rau hauv lub plab cov leeg.
• Fitball. Tej txheej qhov zoo tshaj plaws ce rau poob tsis yog tsis muaj zaj lus qhia, nyob rau ntawm no zoo kawg nkaus simulator. Nws yog ib tug loj pob ntawm cov khoom roj hmab. Xaiv fitball yuav tsum tau, nyob ntawm seb lawv siab, txwv tsis pub cov nyhuv yuav tsis muaj nyob rau ntawm txoj kev kawm.

Yuav ua li cas los tsim ib txoj kev kawm pab rau cov muaj zog nyob rau hauv lub tsev?

Peb twb hais qhov tseeb hais tias lub Internet yog heev npaum li cas uas tsis muaj-zoo kev kawm cov kev pab cuam. Yuav kom paub qhov txawv ib tug zoo zog qhov kev pab cuam los ntawm qhov phem thiab kawm ua nws tus kheej, koj yuav tsum tau paub ob peb tug cov hauv paus ntsiab lus hais tias ua li qhov kev pab cuam rau tsev muaj zog:

1. Txoj kev kawm chaw yuav tsum muaj xws li mnogopovtornye thiab zoo li qub ce. Thawj ua rau 15 lub sij hawm nyob rau hauv ib tug mus. Zoo li qub ce tswj kom txhob muaj tus mob rau ib tug tej tus nqi ntawm lub sij hawm.
2. Txhua leeg pab pawg neeg yuav tsum tau kawm ib zaug ib lub lim tiam.
3. So ntawm kev no yuav tsum tsis pub tshaj ob feeb.
4. So ntawm poob lawm - tsis muaj ntau tshaj li 45 vib nas this.

Cov no yog cov plaub yooj yim hauv paus ntsiab lus nyob rau hauv uas mus pib ib tug zoo kev kawm pab rau kev nyab xeeb kev kawm nyob rau hauv tsev.

Nws yuav tsum tau muab sau tseg tias tag nrho cov kev ruaj ntseg cov kev pab cuam kev cob qhia yuav tau muab faib ua ob pawg: Circuit Court kev cob qhia thiab phua.

Circuit Court kev kawm

Ce kom poob ceeb thawj nyob rau hauv tsev yuav tsum tau muaj nyob rau hauv ib tug yeej system, uas yog, nrog tsis so nyob nruab nrab ntawm ce. Piv txwv li, koj txoj kev kawm vajvoog muaj tsib ce. Koj ua tus thawj ce thiab mus ncaj qha mus rau lub thib ob (tsis so), ces tus thib peb, thiab thiaj li kom txog thaum koj tau ua tiav tag nrho tsib. Tom qab koj so rau 2-3 feeb thiab mus los ntawm lwm round ntawm ce. Txoj kev kawm pab cuam yuav muaj xws li 3-5 lub voj voog.

Yuav ua li cas ce yuav tsum tau muaj nyob rau hauv cov kev cob qhia kev voj voog?

Cov no tej zaum yuav ce rau slimming lub plab mog thiab flanks nyob rau hauv lub tsev, xws li sit-ups, thawb-ups, lunges, sib ntswg, thiab hais txog. D. Nws yog ib qho tseem ceeb tias lawv txhua tus tau xa mus rau txawv nqaij pawg.

Split Program

Nyob rau hauv sib piv rau lub Circuit Court kev cob qhia, phua qhov kev pab cuam muab so ntawm poob lawm. Piv txwv li, hnub no koj tau ua txoj, ua hauj lwm tawm cov nqaij mob plab, caj npab thiab glutes. Ua li no, koj yuav tsum tau ua peb ce rau txhua cheeb tsam thiab ua 20 reps.

Ua ntej, koj yuav tsum ua ib tug mus kom ze ce rau pob tw, ces so 45 vib nas this, thiab ces ua ib yam li ib ce muaj zog mus kom ze. Tom qab koj ua peb poob lawm ntawm ib tug muaj zog, koj yuav tsum coj ib tug so (thiab ib tug ib nrab rau ob feeb) thiab mus txuas ntxiv. Slimming ce (ntau ntawm tsev) nyob rau Split kev pab cuam feem ntau aimed ntawm kev tswj koj cov leeg nyob rau hauv zoo zoo lawm. Yog xav tau tshem ntawm tshaj qhov hnyav, qhov kev pab cuam yuav tsum Nkij los txuam rau cov cardio. Nco ntsoov qhov no!

summing up

Tam sim no uas koj paub yuav ua li cas los lawv muaj lawv tsev workouts thiab dab tsi ib ce muaj zog kom poob ceeb thawj nyob rau hauv tsev mus nqa rau kev cob qhia kev pab cuam. Nco ntsoov hais tias ib tug zoo daim duab nyob ntawm lub ce los tsuas 50%, lub thib ob ib nrab ntawm cov kev kawm tau zoo yog kev noj haus.