Yuav ua li cas ntev kuv yuav tsum tau khiav kom poob ceeb thawj? Ua cov kev pab cuam zog workouts

Koj muaj peev xwm tsis xaiv li cas kev ua si nawv ua li ntawd raws li nws yog tau kom poob ceeb thawj sai? Tsoo khiav. Yog hais tias koj ntseeg hais tias cov kws txawj, ntau npaum txoj kev yog tseem tsis tau yees ua.

Khiav - lub feem ntau natural daim ntawv ib ce, ib tug nyhuv lig rau hauv lub cev. Thaum Jogging tshuab txais tag nrho cov tshuab, los ntawm ua pa rau lub plawv. Txais mus running, koj tsis txhob cia li poob phaus, tiam sis kuj ua kom lawv noj qab haus huv.

Zaum ntawm Yale University tau ua kev tshawb fawb rau cov nqe lus nug ntawm yuav ua li cas npaum li cas koj yuav tsum tau khiav nyob rau hauv thiaj li yuav poob ceeb thawj. Raws li lawv tshawb pom, 3-4 lub sij hawm ib lub lim tiam kom teem caij txaus jogging.

Marathon rau lub beginner

Khiav yog tej zaum cov feem ntau pheej yig hom qoj. Txhua yam koj yuav tau pib kev kawm - qhov no yog ib tug zoo kev ua si nkawm khau, nyiam cov khaub ncaws, thiab muaj nyob rau hauv lub tam sim ntawd cheeb tsam ntawm lub chaw ua si, chaw ntau pob los yog cov kev ua si hauv av. Khiav nyob rau hauv cov asphalt nto los yog nyob ze tibneeg hu tauj coob txoj kev tsis pom zoo.

Yog hais tias koj xaiv ib tug mus dhia rau hlawv roj, tab sis tsis muaj cov kev cob qhia, pib ntawm ib yam tsawg kawg nkaus. Tsis pub dhau 10 feeb ntawm lwm feeb khiav nrog ib feeb ceev ceev mus taug kev. Maj mam ua kom lub caij ntawm jogging rau 1-2 feeb, thaum tawm hauv unchanged tus so lub sij hawm. Thaum koj muaj peev xwm khiav tsis muaj ib tug so ntawm 10 feeb ntawm ib lub sij hawm, koj muaj peev xwm ua rau kom qhov ntev ntawm tus mus dhia. Yuav ua li cas ntev kuv yuav tsum tau khiav kom poob ceeb thawj, nws yuav tsuas yuav txiav txim empirically. Raws li koj paub, lub roj pib mus hlawv tsuas yog tom qab 20 feeb ntawm aerobic exercise, ces ce yuav tsum kav tsawg kawg yog 30 feeb.

Kev kawm rau cov cov "advanced" ncaws pob

Muaj ntau dieters yuav ntsib nrog qhov teeb meem ntawm lub "toj siab". Nyob rau hauv ntau lub tiaj lus, tus luj tsis nyob tej chaw thiab tsis xav kom poob ntxiv. Nyob rau hauv cov ntaub ntawv no, koj yuav mus ua raws li nrog tag nrho cov kev cai ntawm mov thiab deal nrog tib siv raws li ua ntej. Tab sis cov tshwm sim yuav tsis tau ib yam. Puas muaj ib txoj kev ua hauj lwm ceev hnyav hauv av? Yog, yooj yim heev. Peb yuav tsum tau hloov lub load thaum lub sij hawm ib ce muaj zog.

Qhov kev pab cuam ntawm luv kev kawm yog tsim los rau 6 lub lis piam. Raws li ib tug sov so muab ib qho yooj yim jogging ntawm ib tug deb ntawm 800 meters.

Thawj lub lim tiam: ua lwm ceev sprints thiab jogging, kov yeej txhua txoj kev ib tug deb ntawm kwv yees li 200 meters.

Ob txhais lim tiam: khiav rau tiaj teb ntawm ib tug ntsis pace thiab 30 feeb.

Peb lub lim tiam: tus ntoo khaub lig-lub teb chaws, hais txog 30 feeb.

Limtiam plaub: tsis sib txawv los ntawm lub yav dhau los yog ib tug.

Fifth lub lim tiam: khiav 400 meters thiab 250 meters ntawm jogging. Rov 6 lub sij hawm.

Sixth lub lim tiam: ib tug ceev khiav ntawm tiaj struts.

Luv kev kawm spur metabolism thiab, thiaj li, pab thawb tus luj mus rau lub downside.

Cov tswv yim pom zoo nyob rau hauv ntau npaum li cas koj yuav tsum tau khiav nyob rau hauv kev txiav txim kom poob ceeb thawj, tsis muaj nyob. Txhua tus neeg yog txawv, li ntawd, lub caij ntawm cov kev cob qhia nyob rau hauv lub cev kom muaj zog, zuag qhia tag nrho noj qab haus huv, thiab txawm cov huab cua. Nws ua rau kev txiav txim zoo teem ib lub sij hawm los txo qhov nyhav thiab muab tso rau nws tag nrho cov kev hloov.

Nws yog lub npe hu hais tias rau aerobic workouts (thiab qhov no muaj xws li thiab running), nws yog ib qho tseem ceeb heev los saib xyuas cov lub plawv dhia. Rog burning tshwm sim tsuas yog thaum tej yam ntawm nws lub ntsiab lus. roj burning tsam rau txhua tus neeg thiab nyob rau lub hnub nyoog. Yuav kom xam cov kev tsim nyog rau cov zoo ce lub plawv dhia, txiav txim nqi siab tshaj plaws los ntawm subtracting 220 los ntawm koj lub hnub nyoog. Lub plawv dhia thaum lub sij hawm cardio ce yuav tsum 65 - 75% ntawm cov nqi no.

Rau cov neeg uas nws hnyav tshaj qhov txhia los ntawm ntau tshaj 25%, qhov tseeb khiav rau poob - nws yog khiav ntawm ib tug qeeb pace los yog ceev ceev mus taug kev. Tsis txhob sim rau kom tus txheej txheem uas muab rau ob peb khaubncaws sab nraud povtseg ntawm cov khaub ncaws. hws. nws yuav tsis muab cov kev kawm ua hauj lwm, tab sis lub load rau hauv lub plawv tsub kom ho.

Tej kev nyab xeeb tus kws qhia rau lo lus nug ntau npaum li cas khiav mus poob phaus, rau teb unequivocally - qhov ntau, lub zoo dua. Thaum kawg, raws li peb twb tau meej - 30 feeb tshaj plaws - nws yog nyob ntawm koj siab xav. Piv txwv li, Elena Proklova ua txhua hnub teev thiab ib nrab thaum jogging thiab yog nyob rau hauv zoo heev zoo.