Cua txias cia tom qab qoj ib ce: yuav ua li cas mus ua kom tiav cov kev ua ub no ntaus pob ncaws pob

Lub cev ce - nws yog ib tug tseem ceeb heev ib feem ntawm ib tug noj qab nyob zoo txoj kev ua neej. Lawv yuav pab kom lub cev muaj ceeb thawj nyob rau hauv kev tswj, txo txoj kev pheej hmoo ntawm cov kab mob xws li ntshav qab zib, mob plawv thiab ntau lwm tus neeg. Txawm li cas los, mus cuag lub hom phiaj - kom muaj ib tug zoo nkauj thiab slim daim duab - nws yog ib qho tseem ceeb tsis muaj nuj nqis tab sis qhov zoo tshaj ntawm txoj kev kawm. Muaj coob tus neeg tsis nco qab ib tug ntawm cov tseem ceeb tshaj plaws qhov chaw ntawm nws, uas yog hu ua ib tug khuam. Tom qab ib tug workout, koj yuav tsum tau ua ce uas pab rau lub cev kom pib rov qab mechanism.

Yuav ua li cas koj yuav tsum tau ua sai li sai tau tom qab ib tug workout?

Yuav ua li cas tom qab ib tug workout nyob rau hauv thawj qhov chaw? Nyob rau hauv tej yam yooj yim cov ntsiab lus, koj yuav tsum txias. Ua li no, koj yuav ua tau ib tug series ntawm lub teeb ce noj tsawg tshaj 10 feeb nyob rau hauv lub sij hawm. Taug kev nyob ib cos rau tsib feeb yog ib tug zoo thiab yooj yim txoj kev uas yuav txias cia tom qab khiav ce. Cua txias cia tom qab qoj ib ce yuav pab tau normalize lub plawv dhia thiab tso cai rau cov leeg rov qab sai, yog li uas koj mus tau tag nrho cov kev pab los ntawm lub dag zog.

Raws li ib tug "txias" tom qab ib workout?

Rau cov nyhuv ntawm kev ua si yog lub siab tshaj plaws, nws yog tsim nyog los yuav tau tag lub workout kom raug. Yuav ua li cas tshwm sim tom qab qoj ib ce yog li ib qho tseem ceeb raws li dab tsi twb tshwm sim thaum lub sij hawm ntawm lawv cov tiav.

• Rau yav tom ntej khuam tom qab ib tug workout - nws yog cardio.
• Ncab relaxes nqaij mos yuav pab expedite cov ntshav ncig nyob rau hauv cov pob qij txha thiab txhawb qhov kev tshem tawm ntawm cov teeb meem kab mob rau tej co toxins, li no kom txhob muaj mob nyob rau hauv cov nqaij tom qab qoj ib ce.
• Tsis txhob lub cev qhuav dej. Thaum lub sij hawm ib ce muaj zog, lub cev loses ib tug ntau ntawm cov dej uas yuav tsum tau tas li Iwj. Dej yuav pab txo cov leeg hnov mob thiab tsub kom lawv lub zog thiab yooj. Nws yog pom zoo kom haus dej haus 2-3 tsom iav los rau ob teev nrog cov pib ntawm cov chav kawm ntawv. Nyob rau hauv tas li ntawd, koj yuav tsum tau haus dej haus tsawg kawg yog 1.5 litres thaum lub sij hawm lub hnub kom tsis txhob qhuav dej.

• Ib me ntsis ntxiv zog. Khoom noj khoom haus yog ib tug ntawm cov tseem ceeb tshaj plaws cov ntsiab lus tom qab ib tug workout. Nws yog tsim nyog los muab lub puas nqaij thiab ua kom koj muaj zog, thiab nws yuav tsum tau ua sai sai. Nws yog pom zoo kom noj tsis pub dhau 90 feeb tom qab qoj ib ce, tab sis cov ua ntej zoo dua. Yuav tsum xaiv cov khoom noj uas muaj complex carbohydrates thiab protein ntau, xws li protein protein co.
• Zaws. Nws yog ntseeg hais tias no ntxiag nyob rau hauv tag nrho cov tsis totaub ntawm lub txheej txheem tom qab ib tug ua workout yuav ua li cas cov kev xav. Zaws pab leeb rov qab thiab thiaj li o thiab mob kev puas tsuaj.

Puas tu yog tas kev kawm - nws yog ib tug yuav tsum

Ib tug ntawm cov yog vim li cas yog vim li cas ib tug khuam tom qab zog kev cob qhia yog tsim nyog, vim rau qhov tseeb yuav ua li cas rau cov nqaij ntshiv, lub plawv thiab cov leeg teb rau ib ce muaj zog. Thaum koj ib ce muaj zog, koj lub plawv dhia accelerating kom xa cov ntshav thiab oxygen mus rau lub ntau zog ua hauj lwm nqaij nyob rau hauv lub ob txhais ceg thiab caj npab. Yog hais tias thaum lub sij hawm tua ntawm ib tug ceev nres, tus mem tes pib lub caij nplooj zeeg.
Qhov no tej zaum yuav nrog kiv taub hau, xeev siab los yog lightheadedness. Qhov no mob yog raug rau beginners, qoj enthusiasts, thiab kev bodybuilders. Yog hais tias koj muaj nyob rau hauv zoo zoo lawm, ua tsis tau tam sim ntawd tom qab lub dag lub zog thiab cardio lub caij nplooj zeeg nyob rau hauv lub Ntaub Pua Taw Rooj los yog zaum nyob rau hauv ib lub rooj zaum.

Thiab yog hais tias koj tsis khuam?

Kev kawm - yog ib tug muaj zog kev nyuaj siab rau cov nqaij ntshiv thiab tag nrho lub cev, tom qab uas nws yog tsim nyog los rov qab. Cov cia li nres ntawm lub cev ua si tej zaum yuav ua rau heaviness, kiv taub hau, tau ib tug ntse poob nyob rau hauv cov ntshav siab. Tsis khuam yuav tsum tsis txhob maj. Yog hais tias nws yog cardio, koj yuav tsum maj mam khiav qeeb hauv pace thiab taug kev rau peb mus rau tsib feeb (los yog ntev dua, yog hais tias nws yog heev zog ua hauj lwm). Zoo kawg ntawm ib tug workout - ib tug dynamic ncab (taug kev, ce los sis ib co poses los ntawm yoga).

Yog vim li cas khuam?

Khuam yuav tsis tiv thaiv kom txhob raug mob los yog zoo heev txo qhov mob nyob rau hauv cov nqaij, tab sis nws muab lub cev ib lub caij nyoog los maj mam rov qab mus rau hauv lub niaj zaus lub xeev rau nws. Ua li no, maj mam txo cov kev siv ntawm koj workout thiab ua tej yam yooj yim ce rau 5-7 feeb. Tsis muaj teeb meem ntau npaum li cas lub sij hawm yuav siv sij hawm xyaum, koj yuav tsum tsis txhob npeeg xws teeb meem tseem ceeb raws li lub sov-up thiab txias cia. Cia li ob peb feeb los pab lawv muaj nqaij thiab ua rau kom yooj.

Cua txias cia tom qab qoj ib ce: Ib ce muaj zog

1. Taug kev. Ib tug ntawm zaum kawg txoj kev kawm qoj ib ce yog ib qho kev taug kev rau ib tug cos los yog rau ntawm qhov chaw.
2. Ncab koj ob txhais ceg. Lub classic ce yog ncab anterior ncej puab los ntawm dabtsi yog khoov lub hauv caug thiab abduction ntawm ko taw rov qab. Yuav kom rub hamstrings, koj yuav tsum muab tso rau koj luj rau hauv pem teb ib kauj ruam ua ntej ntawm nws tus kheej, tus taw ntawm lub tib lub sij hawm direct, thom khwm kuag mus, dabtsi yog khoov, sim kov lub ob txhais tes ntawm cov ntiv taw.
3. Ncab lub hauv siab. Ib qho ntawm feem nrov ce yog lub nram qab no: concatenate ntiv tes nyob rau hauv lub xauv qab nws, wires nws txhais tes thiab no nyob rau saum qab nthab. Cov txheej txheem no yog zoo nyob rau hauv ncab rau cov nqaij ntshiv hauv siab.
4. Cua txias cia tom qab qoj ib ce kuj muaj xws li ib co ncab ce ntawm ob txhais tes. Piv txwv li, nqa, khoov nws nyob rau hauv lub luj tshib, coj raws li ntau li ntau tau rov qab mus rau pab nrog rau lwm cov tes. Lwm ce yog tseem ncab los ntawm retracting caj npab bent ntawm lub luj tshib rau qhov opposite lub xub pwg.
5. Tag nrho cov stretch. Qhov no muaj xws li nrov postures ntawm yoga li "aub muzzle down", "miv" los yog dog dig pluaj.
6. Dhia rau ntawm qhov chaw yog ib qho zoo heev cov tshuaj rau cov zoo khuam.
7. Ua luam dej. Yog hais tias koj muaj peev xwm mus rau ib tug ua luam dej tom qab tsev kawm ntawv, koj yuav tsum tau siv nws. Thaum lub sij hawm lub voyage yog siv luag tag nrho cov tib nqaij raws li thaum taug kev los yog dhia.
8. Dancing nyob rau hauv ib tug txawv txoj kev yuav tsum tau hu ua zoo nkauj ce. Qhov no tej zaum yuav ib txoj kev zoo mus ua kom tiav lub dag lub zog kev kawm. Plus, nws yuav tsum tau muaj kev lom zem thiab pab tau tsis tsuas rau lub cev tab sis kuj rau lub siab ntsws tawm.

Kom khuam kev pab txo cov leeg mob

Mob nyob rau hauv cov nqaij tom qab qoj ib ce yuav ua tau ntau bearable thaum lub ce tau zoo ua, thiab muaj ib tug zoo sov-up thiab txias cia ua ntej thiab tom qab qoj ib ce. Tej zaum tus mob yog li ntawd muaj zog hais tias nws yog ib qhov nyuaj rau mus rau hauv qab daus rau hnub tom ntej. Qhov no mob yog tshwm sim los ntawm ib tug xov tooj ntawm tej yam. Firstly, thaum lub sij hawm ce tshwm sim me me kua muag nyob rau hauv cov nqaij fibers. Cov microtrauma ua cov ntaub so ntswg edema, uas, nyob rau hauv lem, txo nws hwj siab rau lub paj txoj thiab tau nyob rau hauv qhov mob.

Ob, yog tias koj ib ce muaj zog lub plawv pib zog ua hauj lwm cov nqaij ntshiv ntawm cov ntshav mov. Thaum nws saturates rau cov nqaij ntshiv nrog rau oxygen thiab as-ham yog xa rov qab rov qab mus rau hauv lub plawv. Txawm li cas los, thaum ce yog nres, ces tus dag zog yuam uas pushes cov ntshav rov qab mus rau qeeb. Nyob rau ntawm lub sij hawm rau cov nqaij ntshiv tseem yog ib tug los ntawm-cov khoom nyob rau hauv daim ntawv ntawm lactic acid, uas nyob rau hauv lem ua rau o thiab mob. Kom khuam txhawb rau kev tswj cov pace ntawm circulating cov ntshav, uas nyob rau hauv lem yuav pab tiv thaiv kom txhob nws hws thiab tshem tawm toxins los ntawm lub nqaij.

Ib tug heev ib qho tseem ceeb cwj pwm

Cua txias cia tom qab qoj ib ce - nws yog ib tug tseem ceeb heev cwj pwm uas yog feem ntau tsis saib tsis xyuas, tab sis nyob rau hauv vain. Tus thawj feeb tom qab qoj ib ce yog ib qho tseem ceeb. Yuav kom tau txais ntau tshaj tawm ntawm lub cev muaj zog, koj yuav tsum los qhia koj tus kheej kom meej meej thiab tswj tag nrho cov paub cov tswv yim. Piv txwv li, tom qab ib qho kev mob siab heev khiav los yog lub dag lub zog muaj xiv zoo khuam yog ib qho yooj yim jogging los yog taug kev rau 5-10 feeb. Tom ntej 5-10 feeb yog tsis muaj kev siv zoo li qub nro.

Tom qab hais tias, nws yog tsim nyog los ua rau poob kua thiab haus dej haus 1-2 tsom iav dej. Ces rau ib teev koj yuav tsum twv yuav raug hu ib yam dab tsi noj pab tau thiab zom tau yooj yim, xws li cov kua, txiv tsawb, los yog ib tug zoo protein haus. Nqaij xav tau protein rau rov qab thiab txoj kev loj hlob, thiab rau lub hom phiaj no kuj yuav tsum carbohydrates mus rau replenish glycogen khw muag khoom noj. Qauv ntawv qhia zaub mov rau xaiv tom qab kev kawm:

1. Tsev cheese paired nrog txiv hmab txiv ntoo.
2. Kua nrog txiv laum huab xeeb butter diav.
3. 12 me me txiv tsawb nrog ceev nyoos unsalted almonds.
4. Greek yogurt.
5. Whey protein co.
6. Protein omelet.