Workout npaj nyob rau hauv lub gym rau cov txiv neej thiab cov poj niam kom poob ceeb thawj

Nyob rau hauv hnub no lub ntiaj teb no ua cult ntawm kev zoo nkauj. Cov neeg feem ntau tau them nyiaj mloog mus rau lwm cov ntaub ntawv. Qhov ntau txaus nyiam thiab slimmer cov neeg, cov siab tshaj views ntawm nws yuav ntes. Yog li ntawd gyms txhua txhua hnub yog nkag mus rau hauv tej chaw.

Cov kev kawm no xav tias ib tug kev paub ntawm cov qauv rau kev nqus tau cov kev cob qhia txoj kev npaj, cov kev xaiv ntawm cov khoom noj. Yog hais tias koj muaj tej kev kawm yog tsis muaj, nws yog qhov zoo tshaj plaws tig mus rau tus kws qhia.

Feem ntau cov neeg tuaj saib xav nyob rau hauv lub gym, ib tug workout npaj xaiv rau hlawv roj thiab rendering nyem. Nrog rau qhov pib ntawm tshav kub tag nrho cov xav kom muaj ib tug toned lub cev tsis muaj roj nyob rau hauv lub tsis ncaj ncees lawm qhov chaw. Nws xav nyob rau hauv yuav ua li cas cov poj niam thiab cov txiv neej. Cov thawj thiab thib ob kev cob qhia yuav tsum sib txawv me ntsis. Wb sim rau kev tsom xam lawv.

Basic cai nyob rau hauv poob phaus

Ua ntej xav tias cov workout txoj kev npaj, koj yuav tsum paub cov kev cai:

• Peb yuav tsum tau mus ua hauj lwm tsis tau tsuas yog nyob rau hauv cov teeb meem qhov chaw ntawm lub cev, thiab tshaj txhua txhua leeg pab pawg neeg, txwv tsis pub daim ntawv yuav saib inharmonious;
• Nws yuav tsum muab lub dag lub zog kev cob qhia thiab cardio, tsis txhob cia lawv hluav taws xob;
• ua ntej kev kawm uas koj xav tau zoo sov li kom tsis txhob raug mob;
• yuav tsum pib kawm nrog tej yam yooj yim ce, maj mam tsiv mus rau lub complex;
• feem ntau yog lub dag lub zog kev cob qhia, thiab tom qab - cardio;
• yuav tsis xyaum txhua txhua hnub, qhov zoo tshaj plaws lub sij hawm yog 2 hnub.

Ce rau poob

Qhov zoo tshaj nyob rau hauv cov nqe lus ntawm qhov ceeb thawj tsis ce yog supersets. Raws li koj paub, lub burning roj yuav muab rooj plaub no yog kev kawm Burns ib tug ntau ntawm cov calorie ntau ntau, tab sis nws yog ua tau mus cuag high-siv kev cob qhia. Qhov nce ntawm poob lawm thiab reps, txo tus so lub sij hawm thiab qhov sib ntxiv ntawm cardio yuav pab tus txheej txheem ntawm poob phaus.

Yuav ua li cas yog ib tug superset?

Supersets yog feem ntau muaj nyob rau hauv cov kev cob qhia kev npaj rau poob phaus. Cov tswvyim no txhais tau tias xa nyob rau hauv ib tug mus kom ze, ob ce tsis so. Yog li, nyob rau hauv ib tug thiab tib lub sij hawm, koj muaj peev xwm ua ob zaug kom ntau li ntau tshaj nyob rau hauv kev kawm nyob rau hauv lub classical txoj kev. Cov kev siv ua rau lub cev ua hauj lwm nyob rau ntawm ib ceev npaum li cas, siv sij hawm ntau zog, uas ua rau muaj roj burning txheej txheem yog ib qhov ceev.

Kev kawm rau cov menyuam ntxhais

kev kawm txoj kev npaj nyob rau hauv lub gym rau cov ntxhais poob phaus yog tsim los ua ob peb pab raws qib:

• paub endurance;
• ntxiv dag zog rau cov hlab plawv system;
• roj burning;
• khaws cia leeg.

Tag nrho cov nqaij pawg yuav tsum tau muab faib mus rau hauv peb hnub, txhua ce yuav tsum muaj xws li ntawm 3-4 poob lawm thiab 15-20 repetitions. Optimally qhia nyob rau hauv hom 3 poob lawm ntawm 20 repetitions los yog 4 mus rau 15.

Thawj hnub viav vias ceg xovxwm, lub xub pwg nyom, rov qab, Biceps:

• hyperextension thiab lifting ob txhais ceg;
• lub rooj ntev zaum xovxwm platform thiab alternating dumbbell zaum
• hip extension ntawm lub crossover thiab lub thrust ntawm lub taub hau nrog lub sab sauv thaiv;
• nqa ob txhais ceg nyob rau hauv lub crossover thiab rub lub kab rov tav block.

Qhov thib ob hnub lub tsheb ciav hlau ceg xovxwm, hauv siab:

• sib ntswg rau qhov chaw siab tshaj inclined raug tshem tawm thiab barbell rau lub xub pwg nyom;
• zaum-sawv thiab xovxwm dag dumbbell (30 degrees);
• ceg extension thiab zaum dumbbell thaiv;
• bends nws ob txhais ceg dag thiab pullover.

Qhov thib peb hnub viav vias ob txhais ceg, nyuj, abs, rov qab, lub xub pwg nyom, Triceps:

• lifting ob txhais ceg nyob rau hauv lub rooj ntev zaum thiab tus sawv nyob rau hauv koj cov ntiv taw nrog ib tug dumbbell;
• tuag nqa thiab thrust los ntawm lub sab sauv thaiv (rov qab tuav);
• lunges thiab lub rooj ntev zaum xovxwm barbell los ntawm qab lub taub hau thaum sawv;
• hack zaum-sawv thiab Fabkis xovxwm.

Workouts rau cov txiv neej

workout npaj rau cov txiv neej tus slimming ua num tom ntej no:

• hlawv roj;
• Nqaij nyem;
• txoj kev loj hlob ntawm endurance.

Thawj hnub ntawm cov xovxwm tsheb ciav hlau, rov qab thiab lub hauv siab:

• sib ntswg rau lub rooj zaum thiab lifting taw (3 poob lawm ntawm 12-20 reps);
• deadlift 3h8-12 thiab qhov chaw siab tshaj nrog ib tug barbell rau koj lub xub pwg nyom 5h10-15;
• 4h8-12 raug tshem tawm xovxwm thiab dumbbell 4h12-15 thaiv;
• Qws Qws nyob rau hauv toj (rov qab tuav) 4h8-15 thiab thrust nrog lub sab sauv thaiv rau 4h10-15 lub taub hau.

Qhov thib ob hnub ntawm viav vias caj npab:

• dewatering ntawm 5h8-12 beams thiab extension caj npab mus rau sab sauv thaiv 5h10-20;
• rub-ups (rov qab tuav) 4h8-12 flexion thiab barbell sawv 4h12-15;
• Fabkis txoj xovxwm 3h10-20 thiab curl nrog dumbbells 3h10-15;
• folding ob txhais tes thiab zaum 3h12-20 pullover 3h12-15.

Qhov thib peb hnub ntawm cov xovxwm tsheb ciav hlau, ob txhais ceg thiab lub xub pwg nyom:

• sib ntswg nyob rau hauv lub ruaj 3h12-20 thiab hyperextension 3h10-15;
• 5h8-12 zaum-sawv thiab ceg extension zaum 5h12-20;
• barbell raug tshem tawm xovxwm sawv 4h8-12 mahi thiab dumbbells nyob rau hauv tes 4h12-20;
• barbell raug tshem tawm vim hais tias ntawm lub taub hau sawv 4h10-12 thiab dumbbell swings rau pem hauv ntej 4h12-20.

Circuit Court kev kawm

kev kawm txoj kev npaj nyob rau hauv lub chav tsev rau tus hluas nkauj nyob rau hauv yeej txoj kev yog txawv los ntawm cov txiv neej cov kev ua ub. Plus Circuit Court kev cob qhia yog hais tias koj muaj peev xwm ua hauj lwm tawm rau tag nrho cov nqaij pawg nyob rau hauv ib tug mus xyuas lub cuab. Rau roj tsis nws yog tiag tiag amazing.

Nyob rau hauv tas li ntawd, cov kev kawm leeb cov metabolism hauv, ua kom endurance thiab txo lub sij hawm mus thauj khoom. Kab hauv qab no ua ce rau tag nrho cov nqaij pawg, ib tug tom qab lwm yam tsis tau cheem. Qhov ntawd yog zaj lus qhia yuav comprise ib mus kom ze rau txhua leeg pab pawg neeg. Qhov no yog ib tug heev zog-intensive ce thiab siv ib tug ntau ntawm lub zog, li ntawd, ua hauj lwm nrog hnyav tes taw hnyav li nyob rau hauv cov ntaub ntawv no yuav ua tsis tau txawm tias ib tug txiv neej.

Thaum lub sij hawm txoj kev kawm koj yuav tau mus los ntawm 3-5 rounds thiab ua rau 12-20 reps nrog tsis so nyob nruab nrab ntawm ce nyob rau hauv tib lub voj voog. Xav txog ib tug workout txoj kev npaj.

Thawj hnub:

• sib ntswg rau lub rooj ntev zaum;
• hyperextension;
• Qws los ntawm ib lub thaiv rau lub taub hau;
• zaum-sawv;
• thawb-ups dav tuav;
• tawm tsam;
• sawv dumbbell xovxwm;
• ceg extension zaum;
• Dumbbell ntsawj nyob rau hauv tus nqes hav;
• taw sawv nyob rau hauv lub laj kab.

Ob txhais hnub:

• lifting ob txhais ceg nyob rau hauv lub rooj ntev zaum;
• slopes nrog ib tug barbell rau koj lub xub pwg nyom;
• Xovxwm ntawm dumbbells dag ntawm lub kaum sab xis;
• deadlift;
• Qws Qws nyob rau hauv toj (rov qab tuav);
• cov yeeb yam khoov nyob rau hauv lub hack;
• thawb-ups rau tus tuav;
• bends nws ob txhais ceg dag;
• barbell raug tshem tawm xovxwm sawv vim hais tias ntawm lub taub hau;
• sawv curl nrog ib tug barbell.

Txawm tias qhov no npaj workouts nyob rau hauv lub gym thiab yog ib tug ob zaug ib lub lim tiam, tab sis yuav optimally koom 3 los yog txawm 4 lub sij hawm, cia li alternating kev kawm. Qhov no yuav pab tau hlawv ntau calorie ntau ntau thiab poob phaus sai.

Plan ib ce thiab yog haum rau cov poj niam thiab cov txiv neej, vim hais tias cov load yog faib tusyees, thiab yog tsis muaj tseem ceeb nyob rau ib tug nqaij pab pawg neeg, vim hais tias muaj roj hlawv yuav tsum tau rau kev cuam tshuam rau lub cev, ntau dua li aiming los qhia tej yam nqaij.

Los ntawm kev ua tau zoo ib tug nruab nrab ntawm 15 repetitions ntawm ib ce muaj zog, plaub lub log (1 teev) yuav ua tau qhov kev txiav txim 600 (10 min). Qhov no yog ib tug heev hnyav load, los ntawm kev uas lub roj yuav hlawv zoo. Nyob rau hauv cov nqe lus ntawm kev siv, qhov kev kawm no yog heev lub sij hawm-siv, thiab ua hauj lwm yuav tsum tau hnav. Txawm li cas los, tom qab ib tug ob peb lub hlis, qhov kev tshwm sim yuav tsum muaj, thiab koj yuav paub tias tag nrho cov siv rog tsis nyob rau hauv vain.

cardio

Lub hom phiaj workouts nyob rau gym yuav tau pab kom kardiosessii 30 feeb rau enhanced roj burning. Tom qab kev kawm tag nrho cov nqaij glycogen no yog siv li, thiab lub sij hawm no yog qhov zoo tshaj plaws rau cardio. Rau lub zog hauv lub cev yog yuam kom tau hlawv roj khw muag khoom noj yuav luag tam sim ntawd, raws li glycogen yog ploj mus. Lub sij hawm noj rau aerobic ce yog 45 feeb.

Yog hais tias ua cardio ua ntej lub zog kev cob qhia, los yog nyob rau lwm hnub, lub roj pib yuav tsum tau hlawv peb caug feeb tom qab pib, raws li nws yuav siv feem ntau glycogen. Yog li ntawd, lub sij hawm noj rau aerobic ce - tom qab fais fab. Cardio yuav ua tau rau ib tug ruaj ruaj tsheb kauj vab, cos los yog ellipsoid, uas yog tsis yog li ntawd ib qho tseem ceeb. Nws yog tseem ceeb rau kom lub plawv dhia nyob rau hauv lub hom phiaj tsam, nyob rau hauv uas muaj roj yog hlawv feem ntau quaj tawv heev. Nws yuav xam raws li nram no: 220 rho tawm tus hnub nyoog thiab khoo los ntawm 0.7.

Cov kev ua si noj cov zaub mov rau poob

kev kawm txoj kev npaj nyob rau hauv lub gym rau cov poj niam thiab cov txiv neej - tsis qhov tseem ceeb tshaj nyob rau hauv poob ceeb thawj. Cov kev kawm no ua tsis tiav yam tsis muaj khoom noj kom zoo. Yog li ntawd, nyob rau hauv sib ntaus tawm tsam muaj roj koj yuav tsum ua raws li ib tug noj haus - kom siv ntau tshaj tau txais. Muaj ntau ntau cov pluas noj, cia li zoo li ib ce muaj zog, tab sis ntau tsis ntev los lub ncaws pob xav protein thiab carbohydrate. Ntawm kab hauv qab los mus alternating kom tsawg ntawm cov protein thiab carbohydrates, uas yuav pab kom poob ceeb thawj maj mam thiab muaj tseeb.

Noj cov zaub mov rau cov ntxhais

Rau cov ntxhais dieting mus yog raws li nram no:

• 1 thiab hnub 2 - protein (2 g protein 0.5 g carbohydrate ib 1 kg ntawm qhov ceeb thawj);
• Hnub 3 - carbohydrate (5 g carbohydrates thiab 1 g ntawm protein ib 1 kg ntawm qhov ceeb thawj);
• Hnub 4 - Mixed (2 g ntawm protein thiab 2 g ntawm carbohydrate ib 1 kg lub cev hnyav).

Noj cov zaub mov rau cov txiv neej

Rau cov txiv neej, tus nqi ntawm cov khoom noj kom tsawg yuav tsum yog nyob rau hauv lub txwv:

• 1 thiab hnub 2 - protein (3 g protein thiab 0.5 g carbohydrates ib 1 kg ntawm qhov ceeb thawj);
• Hnub 3 - carbohydrate (6 g carbohydrates thiab 1.5 g ntawm protein ib 1 kg ntawm qhov ceeb thawj);
• Hnub 4 - Tov (2.5 grams protein thiab 3 gram ntawm carbohydrates ib 1 kg ntawm lub cev hnyav).

poob phaus tshuaj

Cov feem nrov ntxiv cov roj burners yog L-carnitine. Qhov no tshuaj yog ua nyob rau hauv peb lub cev, tab sis nws yuav tsis txaus los hlawv roj reserves. Nws yog ib nqi sau cia hais tias tsis muaj dieting tshuaj yuav tsis ua hauj lwm. Hais tias yog, koj yuav tsum haus tsawg calorie ntau ntau tshaj qhov uas koj siv. Nyob rau hauv nrog kev noj haus, kev qoj ib ce thiab carnitine, nws yuav muab ib qho zoo heev tshwm sim.

L-Carnitine yog muaj nyob rau hauv cov hmoov thiab kua daim ntawv, yog tsim nyog nws yog tus pheej yig. Tsis tas li ntawd nrov yog ib tug muaj roj burner Lipo 6, yog tsim nyog ntau npaum li cas kim tshaj yav dhau los txhais tau tias, txawm li cas los, yog zoo tshaj. Hais lus pheej muab sau ncaws pob zoo pom cov nyhuv ntawm roj burners, li ntawd, yog hais tias koj kom meej meej teem rau tau, peb yuav xyuam xim siv. Nrog nyob rau hauv nws lub tswv yim ntawm txoj kev kawm ntawm cov neeg pab rau zhiromobilizatsii, koj yuav ceev nrooj cuag tej yam tshwm sim.

Yog li, los ntawm combining tag nrho cov poob txoj kev yog lawm, koj yuav tsum tau mus cuag tau nyob rau hauv ib tug luv luv lub sij hawm thiab poob ceeb thawj. Qhov loj tshaj plaws - yog yuav tsum nco ntsoov hais tias txhua yam yuav tsum tau txav mus zeb nrog ib tug siab thiab txhob maj mus rau hauv extremes. Drastic txiav nyob rau hauv khoom noj khoom haus los yog ntev li ib ce muaj zog yuav tsis ua rau ib tug zoo tshwm sim, tab sis, theej, nyob rau hauv tsis tooj, yuav coj heev undesirable nyhuv ntawm deterioration thiab tseg metabolism. Cob qhia thiab Noj ntse ntsuav!