Ziab plab mog. Yuav ua li cas kom tau ib tug ca plab?

Qhov teeb meem ntau heev roj nyob rau hauv lub plab cheeb tsam yog heev ceev. Thiab txoj kev chim siab yuav tsum pom ob leeg rau tus poj niam sab thiab ib tug txiv neej. Nws yog ib qho nyuaj tsis pom zoo tias lub plab nrog pleats tsis zoo huv si thiab txaus nyiam. Cov pom cov tshuaj - yog kom qhuav plab mog, los ntawm kev uas koj muaj peev xwm zoo nkauj sai sai cuag tej yam tshwm sim.

av kev cai

Tsis muaj teeb meem dab tsi tshwm sim, thiab rau dab tsi lub sij hawm koj yuav tau mus cuag, muaj yog ib co tseem ceeb cov kev cai uas yuav tsum tau adhered rau yog tias koj xav kom koj lub plab bounced rov qab:

• Yog hais tias koj ua qhov hnyav kev cob qhia, ua lawv yuav tsum tau ntau mob siab heev li sai tau (tshwj xeeb tshaj yog muaj tseeb rau cov txiv neej).
• Ntawm poob lawm yuav tsum tsis txhob muaj ib tug loj so. Qhov siab tshaj plaws uas koj yuav them taus - nws yog 10-15 vib nas this. Ntawm cov hoob kawm, nws yuav tsis yooj yim, tab sis cov yuav tsis ntev ntev.
• Qhuav ntawm lub ncej puab thiab lub plab mog yuav ntev workouts, yam tsawg kawg 40 feeb ntawm ib lub sij hawm.
• Nws yog ib qho tseem ceeb ua raws li khoom noj. Tshem tawm kiag los ntawm lawv txhua txhua hnub ntawv qhia zaub mov ntawm cov nqaijrog thiab txo tus nqi ntawm cov carbohydrates.

Adhering rau cov kev cai yooj yim, koj yuav tsis xav txog yuav ua li cas kom tau ib tug ca plab, thiab cia li ua nws. Ntawm cov hoob kawm, qhov zoo tshaj plaws kev xaiv yuav mus koom nyob rau hauv lub gym nrog tus kws qhia. Nws yuav pab tau los tsim txoj cai zoo, thiab pab pawg neeg qhia yuav cawm los ntawm tej kev dag ntxias uas koj yuav nrhiav tau nyob rau hauv tsev.

Paab nyob rau hauv lub duav rov sauv cheeb tsam

Feem ntau cov ncaws pob yog tag nrho ntseeg hais tias lub qhuav plab rau cov txiv neej yog tsis zoo. Qhov no lub tswv yim tshwm sim vim hais tias lawv ntseeg hais tias tag nrho cov txheej ntawm ce ua ke nrog lub hwj chim qhia rau tag nrho cov poob ntawm lub cev. Hais tias yog, nws yog tsis yooj yim sua kom tshem tawm cov roj los ntawm lub duav rov sauv, tsis ua phem rau lwm qhov ntawm lub cev.

Nyob rau hauv qhov tseeb, qhov no saib yog tsis tau ncajncees. Ziab plab rau cov ntxhais raws li nws yog rau cov txiv neej, nws yog zoo heev. Yog hais tias zoo faib cov load, saib xyuas cov hauj lwm zoo ntawm cov ce thiab noj txoj cai, ces koj yuav mas nws yeej yuav tau mus cuag cov yam tshwm sim thiab tshem tawm cov tshaj hnyav ntawm lub plab cheeb tsam xwb. Txawm li cas los, lwm qhov chaw ntawm koj lub cev yuav nyob twj ywm nyob rau hauv ib tug unchanged daim ntawv.

Nws yuav tsum tau muab sau tseg tias nws yog heev yooj yim mus nws tus kheej xam tag nrho cov tsim nyog tsis. Nws yog vim li no nws yog pom zoo kom qhia nyob rau hauv tshwj xeeb chav uas muaj lawv instructors.

zoo ce

Xaiv ib qho ntawm cov kev kawm, cia li npaj koj tus kheej rau dab tsi yuav yuav tsum tau koom nyob rau hauv tsawg kawg yog 40 feeb. Qhov no yog qhov nruab nrab lub sij hawm thaum lub sij hawm uas lub cev yog nyob rau hauv yuav tsum tau load.

Yog hais tias koj txiav txim siab yuav ua li cas nyob rau hauv lub gym, thaum tshwj xeeb mloog mus rau cov nram qab no ce:

• Ce muaj zog uas ceg nqa.
• Sib ntswg (ua ntej kev ua tau zoo yuav tsum tau sab laj nrog tus xibfwb).
• Sab khoov rau ob sab (nws yog ntshaw kom ua tau lawv nrog tes taw hnyav li, koj cov leeg ua hauj lwm nyuaj).
• Ziab plab ntxhais hlub aerobic ce (tej yam ce no).

Heev tseem ceeb nyob rau hauv lub chav kawm ntawv muaj cardio. Thaum tsuas pib hauv chav kawm, pib nrog rau lawv. Cov leeg yuav sov, thiab yuav yooj yim yuav tawm mus rau lwm yam simulators.

Nthuav tswv yim muab Anna Kurkurina. Plab kom qhuav nws cov txheej txheem yog heev nrov ua tsaug rau cov clarity ntawm cov kev tshwm sim uas yuav ua tau tiav nrog nws.

ntev ntawm kev ua hauj lwm

Nyob rau hauv thiaj li yuav zoo mus ua hauj lwm tag nrho cov nqaij mob plab thiab nco tsis muaj dab tsi, workout yuav tsum kav los ntawm 40 feeb rau ib teev. Nws yuav tsum tau nco ntsoov hais tias hais tias thaum tag nrho cov sij hawm no nws yog tsim nyog los ua hauj lwm ntau sib li sai tau.

Tsis txhob hnov qab nyob rau hauv lub chav kawm ntawv thiab hais txog kev kawm ntawv ntawm cov txheej txheem. Nco ntsoov ua sov-up ua ntej koj pib ib ce muaj zog. Nqaij xav tau los npaj rau hnyav loads.

Koom nyob rau hauv lub tsev

Plab kom qhuav yuav muaj ntau yam yooj yim dua nyob rau hauv cov ntaub ntawv, yog tias koj ib ce muaj zog koj ua nyob rau hauv tsev. Txawm li cas los, qhov no yog ua tau. Rau hnub tim, tsis yog txhua tus poj niam muaj lub sij hawm mus koom gyms. Yog vim li cas tej zaum yuav txawv - cov tsis muaj spare sij hawm los yog nyiaj txiag txoj hauj lwm. Tab sis saib zoo nkauj lawm koj xav tau.

Cov kev cai thiab cov tswv yim:

• Tus thawj tshaj plaws ua - yog yuav rub koj tus kheej ua ke. Lub tsev nyob muaj ntau ntau yam kev dag kev ntxias uas yuav cuam tshuam los ntawm lub workout. Sim ntau li ntau tau kom tsis txhob kuv tus kheej nyob rau hauv lawv thiab cia li ua nws.
• Yog hais tias koj tsis muaj dumbbells, nws yog tsis tsim nyog tam sim ntawd khiav mus rau lub khw thiab yuav lawv. Rau cov thawj lub sij hawm yog heev haum pa kom yas fwj. Thiab lwm rau ib tug inclined lub rooj ntev zaum yuav pab raws li ib tug gym lev. Tso zis yuav pom los ntawm tej teeb meem no, Yog hais tias qhov kev kawm.
• Ziab ntawm lub plab mog, tshwj xeeb tshaj yog rau cov poj niam, xav tas li ce rau hauv xovxwm. Ceeb tshaj, tsis txhob hnov qab txog qhov kev siv ntawm lub ce thiab qhov tsawg kawg nkaus so.
• Nws kuj pom zoo hais tias koj slopes rov mus thiab forwards thiab sideways. Qhov no yog ib tug heev zoo-regulates ntshav ncig nyob rau hauv lub cev.

Npaj koj tus kheej lub hlwb mus rau lub fact tias cov thawj lub sij hawm nws yuav nyuaj heev, tshwj xeeb tshaj yog tom qab qoj ib ce rau ib tug xovxwm. Tshwj xeeb tshaj yog hais tias koj twb yeej tsis ua si cov kev ua si. Nqaij noj feem ntau ntawm cov load thiab muaj mob. Tab sis nco ntsoov, rau qhov koj yuav ua. Zoo nkauj lub plab pumped txog thiab zoo txaus nyiam heev, yog li cov ua hauj lwm yog tsim nyog nws.

noj txoj cai

Cov khoom noj yuav tsum nruj heev txaus. Kom siv cov khoom noj khoom haus nyob rau hauv nrog ib tug kuas txheej ce yuav tsis siv ntev ntev tshwm sim. Muaj yuav tsum yog ib tug tiag tiag "kom qhuav" koj lub plab koj cia li tsis paub.

Pab tswv yim:

• Yog hais tias nws yog heev npaum li qab zib, tsis txhob yuam koj tus kheej mus rau nws tsis yog, vim hais tias lub cev yog nyob rau hauv kev nyuaj siab. Cia li es tsis txhob ntawm qhob noom xim kasfes thiab qab zib noj ib co txiv hmab txiv ntoo los yog ib tug me ntsis zib ntab.
• Koj xav ib yam dab tsi hmoov - noj zoo dua koj tus kheej oatmeal, tab sis tsis ntau tshaj li 200 grams tauj ib hnub.
• Es tsis txhob tsiaj cob qhia koj tus kheej yuav tsum tau consumed nyob rau hauv kev noj haus ntawm cov ntses khoom noj khoom haus. Nws thiab calorie ntau ntau nyob rau hauv nws muaj pes tsawg leeg muaj me ntsis, thiab nourishes lub cev nrog pab vitamins.
• Nws yog heev pab rau noj zaub, cheese thiab mov.

kom qhuav lub sij hawm

Npaj yuav hais tias plab qhuav - tus txheej txheem no tsis yog tsuas yog lub sij hawm haus mas, tab sis kuj ntev. Mus ua lub ce thiab saib xyuas lawv noj yuav tsum tau hais txog 5 lub lis piam. Tom qab no lub sij hawm, muab ib luv luv so, ib tug so ntawm nqaij nro. Ntseeg kuv, qhov tshwm sim yog ib yam li koj thiab txhawb koj kom muaj koj lub cev zoo zoo lawm.

Tam sim no uas koj paub yuav ua li cas kom tau ib tug ca plab thiab dab tsi koj yuav tsum ua kom ua tau lub hom phiaj no. Siv lub yuav nyob rau hauv ib tug fist, thiab sai sai no koj yuav saib raws nraim raws li ib txwm ua npau suav ntawm.