Qoj cov kev pab cuam rau cov ntxhais: tus kws qhia tswv yim music

Nyob rau hauv xyoo tsis ntev los, kev ua si nawv kuj nrov. Nyob rau hauv lub ntiaj teb no muaj ntau tus neeg uas saib lawv daim duab thiab noj qab haus huv. Saib nyob rau ntawm nws lub contemporaries - ntawm no yog koj qub classmate emblazoned rau lub avatar nyob rau hauv ceev dresses, tseeb nws yog koom nyob rau hauv kev nyab xeeb ... Tab sis koj colleague, leej twg dua coj ib tug noj qab nyob zoo noj mov nrog ib tug noj su. Tsis xav envy lawv, los yog hu xov tooj rau npe tom qab nws rov qab - yog li ua xwb tsis muaj zog cov neeg uas tsis xav los yog ntshai los hloov mus rau qhov zoo. Feem ntau ntawm cov menyuam ntxhais ntshai los ntawm cov lo lus xws li gym, lub dag lub zog kev cob qhia, dumbbells, barbells, thiab cov zoo li. Thaum lawv hnov cov lus no, sib npaug ob lub qhov muag, kiag li tsis kam mus xyuas lub gym kom tsis txhob ua ib tug "butch thuam Chy xwb."

Ntawm lub zoo tagnrho daim duab

Tsis txhob yuav li categorical kws txiav txim plaub uas yuav pab tau koj muaj ib tug zoo meej daim duab. workouts yog ntshai nws yog tsis tsim nyog, tsis muaj tug coj txawv txawv tshuaj thiab khoom noj khoom haus additives tsis tau ib yam nkaus thiab pumped txog. Ib tug zoo-xaiv hluas nkauj zog qhov kev pab cuam yuav ua rau koj daim duab hais txog poj niam, zoo nkauj thiab taut. Yog li ntawd thaum ib tug poj niam los yog ib tug txiv neej nrog ib tug heev inflated nqaij yuav tsum tau paub hais tias yog vim hais tias nws tsis tshwm sim. Tej cov poj niam uas yeej ntxiv rau koj cov zaub mov txiv neej cov tshuaj hormones uas ua rau cov leeg ntev li ntawm.

Tsis txhob koj npau suav ntawm ib tug ca plab, slender ob txhais ceg thiab ob lub mis ruaj? Gym, nyob rau hauv tus, rau nws tau tsim. Li ntawd, tsis txhob ntshai mus xyuas nws nyob rau hauv txhua rooj plaub. Nws yog ib zajlus kom hais tias koj muaj ib lo lus nug: dab tsi yog qhov txawv zog ce nyob rau hauv lub gym ntawm lub ua si nawv nyob rau hauv tsev? Nyob rau hauv ob qho tib si zaum muaj yog pluses thiab minuses. Cov kev xaiv ntawm cov hoob kawm yog koj li.

Qhov twg ua li cas?

Workout nyob rau hauv tsev muab kev soj ntsuam, feem ntau zoo heev, thaum nyob ib ncig ntawm paub ncig, ua si nyiam music rau kev nyab xeeb. Muaj ntau li no. Heev feem ntau zog slimming siv nyob rau hauv tsev, thaum ib co systems thaum koj mus xyuas lub gym dab. Qoj center muab kev soj ntsuam tseem zoo dua, sai thiab txawm ntau qualitatively, tab sis tsis yog txhua tus muaj lub sij hawm mus muaj. Tab sis nyob rau hauv tus muaj yog tsis muaj qhov sib txawv nyob qhov twg yuav ua li cas, lub tseem ceeb tshaj plaws uas kawm cov kev tshawb fawb rau lawv tus kheej!

Thiab thaum kawg, koj thawj thawj hnub nyob rau hauv lub cuab. Thaum yuav nws ua ntej lub caij pib, koj qhib lub qhov rooj, thiab muaj coob tus neeg! Kuv pib xav hais tias txhua leej txhua tus yog tab tom nrhiav tsuas yog nyob rau koj. Nyob rau hauv qhov tseeb, nws tsis yog - tag nrho cov neeg uas tuaj mus rau hauv lub chav tsev nyob ntawm nws, xav tias tsuas ntawm lawv tus kheej. Lawv tsis tu uas yog ua dab tsi, tshwj xeeb tshaj yog vim tsis muaj ib tug them ntau xim rau koj cov tsos. Luag thiab taw tes ntiv tes, tsis muaj ib tug yuav, yog tseeb! Qhov tseem ceeb tshaj plaws uas koj yuav tsum paub ua ntej lawv los rau hauv lub chav tsev, nws yog vim li cas koj yuav muaj, rau li cas lub hom phiaj, yuav ua li cas thiab zoo li cas koj ua muaj.

muaj zog Tsim

Peb yam uas yuav tsum tau coj mus rau hauv tus account tag nrho ob qho beginners thiab avid sportsmen:

• systematically nqa tawm ib zog kev pab cuam rau cov ntxhais thiab cov khoom noj kom;
• teem ib lub hom phiaj kom pab tau tus kab mob rau lub cev kev nyuaj siab thiab ua rau kom cov nqaij leeg laus thiab lub zog;
• los ua ib tug foundation kom muaj zog loads.

Tag nrho cov cai tseem ceeb heev, yog li sim them sai sai mus rau lawv.

hom kev qoj

Thiab tam sim no, cia peb kawm seb yog dab tsi muaj zog cov kev pab rau cov ntxhais mus xaiv rau koj. Nws tseem ceeb heev, tshwj xeeb tshaj yog rau beginners. Rau hnub tim, muaj tsuas yog ob tug nrov tshaj plaws ib ce muaj zog cov kev pab cuam - ib tug system ntawm split, thiab Circuit Court kev kawm. Lub essence ntawm Circuit Court kev cob qhia yog hais tias ib tug kev kawm yuav tag nrho cov nqaij pawg, thaum lub cais yog aimed ntawm txoj kev loj hlob ntawm ib tug los yog ob tug nqaij pawg.

circuit Court kev kawm

Cov qauv no yog tsim rau poob thiab tau txais tshem ntawm cellulite, raws li tag nrho cob peb lub cev thiab siv ntau zog. Raws li qhov kev pab cuam muaj endurance thiab yeej txhawb poob phaus, ces nws fits ntau zoo li ib tug poj niam muaj zog. Lub ce yog zoo rau tag nrho cov hom phiaj thaum ua hauj lwm nrog ib tus me ceeb thawj. Raws li ib tug xaus, lub yeej cov ntxhais muaj zog cov kev pab cuam yog zoo tagnrho xav kom poob ceeb thawj, ua kom endurance.

Split Training

Split system yog teem rau ib co ntawm cov nqaij loj thiab tso cai rau koj mus nqa tau tej nqaij pab pawg neeg qaug zog. Qhov kev pab no yuav siv sij hawm tsawg npaum li cas lub sij hawm. Sau kom tiav txoj kev tshawb no ntawm cov leeg yuav ua tau tiav nyob rau hauv cia li 40-50 feeb, thaum lub yeej txoj kev yuav siv sij hawm ib tug thiab ib tug ib nrab rau ob teev. Cov kev ua si qoj phua txoj kev tso cai rau koj mus cawm tau tom qab poob phaus, mus tso li nqaij, tsis tau raws li ib qho kev nce rau hauv lawv lub ntim thiab elasticity. Psychologically, qhov kev pab cuam yog ib qho yooj yim tom qab daus ib tug loj nqaij. Xaus: Lub phua system fits txig nyob rau hauv ib tug muaj zog kev pab cuam rau cov menyuam ntxhais uas tsis xav kom poob ceeb thawj dhau lawm, thiab xav tau ntxiv volume xwb nyob rau hauv tej qhov chaw.

Tseeb txog cov thawj kev kawm kev sib kho

Koj txoj kev kawm, thiab tshwj xeeb tshaj yog yog hais tias nws yog kev nyab xeeb rau beginners, nws yuav tsum muaj xws li ntawm plaub qhov chaw:

1. Sov li.
2. Zog txoj kev kawm.
3. Cardio.
4. Khuam.

Tsis txhob Rush mus coj lub simulator. Thawj Mash: muab nws txaus lub sij hawm. Feem ntau txhawb zog music. Yog hais tias koj workout nyob rau hauv ib tug cardio hauv qhov cos, thov, khiav 5-10 feeb. Thiab yog hais tias koj npaj yuav siv ntev cardio, nws yog zoo dua los yog siv nws nyob rau hauv lub kawg. Yog li yuav muaj zog rau poob, roj burning, thiab ces yuav zoo dua. Cua txias los yog ncab thaum kawg yuav ua kom, so kom txaus rau cov nqaij ntshiv.

Hais txog simulators

Yog hais tias koj tuaj rau ntawm lub cev muaj zog chaw rau cov thawj lub sij hawm thiab tsis paub dab tsi yuav tau hu rau tag nrho cov chav nyob rau hauv uas muaj cov kev qoj ce, koj yuav tsum paub tias lawv muaj ob hom: cardio-zog cov khoom thiab kev nyab xeeb cov cav tov.

• Cardio - nws yog mas treadmills, stoppers, ce no, etc ...
• Fais fab - ce tshuab ua hauj lwm tawm rau cov nqaij ntshiv, raws li zoo raws li barbells, dumbbells, etc ...

Muaj tej yam raws li yooj yim ce, ib tug zoo kawg trio - zaum-sawv, raug tshem tawm xovxwm, deadlift. Raws li ib tug poj niam muaj zog xav txog cov haujlwm yog tsis muaj kev pab tshwj xeeb.

Repetition thiab repetition

Tom ntej no decipher xws li cov xov tooj ntawm poob lawm thiab repetitions, uas tej zaum yuav hais muaj zog ntaus kis las. Piv txwv li, hnub no koj ua mob plab ce. Koj tau tuaj mus rau hauv lub khw thiab ua 25 climbs lub cev - uas txhais tau tias 1 txheej nrog 25 repetitions. Cov nab npawb ntawm cov poob lawm thiab reps ua nyob ntawm lub hom phiaj thiab complexity ntawm lub ce ntawm nyhav ntxiv. Qoj tsheb loj thauj neeg, nyob ntawm tus neeg tus yam ntxwv pab ua tus cob qhia cov kev pab cuam.

Program rau poob thiab ua lub ntim

Yog hais tias koj xav mus nce nqaij loj nyob rau hauv lub ntim, ua rau kom lub duav los yog lwm qhov chaw, ces koj yuav tsum tau ua 2-3 poob lawm ntawm 8-12 reps (nrog ntxiv nyhav). Ntawm cov hoob kawm, ntau nyob ntawm lub ce thiab hnyav siv. Sim xaiv ib tug load mus rau qhov tseeb iteration koj muab ib qho nyuaj. Thaum lub hom phiaj kom poob phaus ua 4-6 poob lawm ntawm 15-20 repetitions (nrog ib tug me me qhov hnyav).

Tsis txhob Rush mus cuag lub hom phiaj

Koj tsis tau ua tej zog tsis zoo txhab khoom cuab yeej siv. Common yuam kev ntawm cov beginners - qhov no ntev li tej yam txaus siab ntawm cov thawj chav kawm ntawv, tshwj xeeb tshaj yog nyob rau hauv cov tub hluas. Pom li ua ib ce muaj zog kev ncaws pob, uas raws li ib tug luj ntawm lub bar ib tug ntau ntawm pancakes pib rov hais dua cov tib kev txiav txim. Muaj yog ib tug zoo txaus ntshai rau muab tso rau lawv tus kheej raug mob loj. Yog li ntawd tsis txhob maj, txhua yam maj ua hauj lwm txaus. Ua txhua yam cai los ntawm qhov pib taw tes los ntawm point.

Tsis txhob cia siab tias ceev tau, tsis txhob tsim txom lawv teev thiab ntsuas daim kab xev. Mus rau lub hom phiaj, raws li koj txoj kev kawm lub sij hawm, kev noj haus. Thiab nco ntsoov: mus ntsib tsis tau cov chav kawm ntawv noj bun - qhov no yog ib kauj ruam rov qab los ntawm lub hom phiaj, uas yog, qhov zoo tagnrho daim duab. Txhua yam yog nyob rau hauv koj txhais tes, tsuas yog koj yuav tau pab koj tus kheej.

Tsis txhob ntshai yog hais tias tus thawj lub hli ntawm koj cov kev tshawb fawb tau qhia ib ob peb kilos ntxiv rau lub scale: nws yog heev qub, cov nqaij thaum kawg muaj lub cev sab, li ntawd, ib tug me ntsis nce nyob rau hauv volume. Thiab raws li koj paub, nqaij yog hnyav dua rog, thiab thiaj li ntxiv nyhav ntxiv. Tab sis tom qab ib tug thaum txhua yam yuav zoo, lub tseem ceeb tshaj plaws - tsis txhob muab pov zog kawm ntawv.

Sab ua hauj lwm rau ib tug

Li ntawd, tsis tsom ntxiv rau cardio, ua raws li cov kev noj haus thiab ua raws li cov kev cob qhia kev pab cuam. Saib nyob rau hauv near yav tom ntej, qhov kev tshwm sim nyob rau hauv lub rog xav txog ntawm ib daim iav.

• Yog xav tau pib yog xaiv koj ua si nawv uas yuav coj xwb Library. Kuv tsis nyiam muaj zog cov chav kawm ntawv - sim pilates, yoga yog dhuav rau - sim dancing. Tsis nyob rau hauv vain yees ntau txoj kev.
• Nrhiav tus khub los sis tag nrho cov tuam txhab rau cov kev ua si. Thiab tsis txhob txhawj yog tias ib tug hluas nkauj yuav tsis ua hauj lwm thaum uas koj mus rau hauv lub nrog, on qhov tsis tooj nws yog ib qho ua kom muaj siab mus ntes thiab ua ib yam dab tsi zoo dua.
• Yuav muaj ib subscription rau lub gym los yog mus qhov twg koj xav tau rau lub hli, ib xyoo, los yog them rau zaug nrog ib tus kws qhia. Qhov loj tshaj plaws yog hais tias koj twb siv cov nyiaj, thiab lawv yuav tsum tau nco ntsoov mus ua hauj lwm.
• Qhuas koj tus kheej tom qab ib lub rooj tsim los txhim kho koj lub cev.

Muab ib daim duab ntawm yog dab tsi koj twb ua ntej kev ua si nawv, mus rau lub neej yav tom ntej muaj lub sij hawm los sib piv cov kev tshwm sim. Yuav ua li cas txog stunning duab "ua ntej" thiab "tom qab" cov hluas nkauj, uas muaj twb tau txais tuav ntawm ib tug slender lub cev! Koj kuj tsis tiv thaiv kom nws ua. Cia li tsis ntseeg hais tias advertising kws txuj ci dag hais tias ib co tshuaj tsim ua txoj kev tshwm sim rau lub zoo tagnrho daim duab. Tsuas yog ib tug ua si nawv thiab khoom noj kom zoo yuav pab tau mus cuag tus npau suav. Heev sai sai no koj yuav tsum tau ua tib yees duab "ua ntej" thiab "tom qab", thiab tej zaum txawm zoo dua!