Zog endurance. hnyav kev kawm pab rau beginners

Xws li ib tug tshaj plaws li lub zog endurance, muaj tsis muaj dab tsi ua nrog nakachany leeg. Tsis coj mus rau tus account tias ib txhia ntawm lub hwj chim load rau tus txiv neej nws tus kheej thiab yuav ua li cas zoo thiab ntev npaum li cas lub sij hawm lub cev yog tau withstand lub load.

Feem ntau nyob rau hauv gyms yuav soj ntsuam ib qhov teeb meem nyob qhov twg rau ob tug ncaws pob uas yog koom ua ke ib lub sij hawm ntev, yog nyob rau hauv tib lub ceeb thawj hoob kawm, twb nyob rau lub thib peb mus kom ze, qhia sib txawv endurance. Ib tug kuj yooj yim rau tiv nrog qhov nyhav, cov lwm yam - lub xeem dag zog. Qhov txawv yog nyob rau hauv lub peev xwm ntawm cov leeg los tsim cov kev quab yuam. Thiab qhov no muaj peev xwm ua tau thiab yam yuav tsum tau kawm.

Tshwj xeeb ce thiab cov hau kev ntawm endurance kev kawm. Nyob rau lawv, peb mam li tham nyob rau hauv ntau yam.

thev taus ntev hom

Muaj yog ib tug faib mus rau hauv ob hom:

- plawv;

- npag endurance.

Los ntawm lub npe nws yog tseeb hais tias cov thawj hom muaj xws li yuav ua li cas coj lub plawv, cov hlab ntsha, lub ntsws txiv neej khaus ntev loads. Yuav kom tsim no hom ntawm cov kevcai tswj yuav cardio ua, namely khiav, ua luam dej, mus taug kev, cycling, thiab hais txog. D.

Nqaij, nyob rau hauv lem, tsheb nqaj hlau zaum-sawv, rub-ups, sib ntswg thiab lwm yam zoo xws ce.

Yuav ua li cas txiav txim seb tus lub dag lub zog endurance?

1. Thaum ib tug neeg cob quaj tawv heev, nws lub cev ua ib tug yeeb tshuaj, xws li creatine. Nws maj mam ua li nyob rau hauv cov nqaij ntshiv, thiab nws yog nyob rau nws kom muaj nuj nqis thiab nyob ntawm seb koj muaj hwj chim dhau lwm mus kom ze. Yog hais tias creatine yog ua lawm txaus, koj muaj peev xwm pib noj ib tug tshwj xeeb ntxiv.

1. Nws yog ib qho tseem ceeb heev yuav ua li cas li qhia siv kuj ua hauj lwm koj cov leeg thaum lub sij hawm txoj kev kawm. Lub sab hauv lub coherence, qhov ntau zog koj siv. Cov ncaws pob tsis muaj teeb meem nrog nws, tag nrho cov ua hauj lwm txaus rau xyoo ntawm kev kawm.
2. Qhov ntau ib tug neeg u, lub zog lub peev xwm ntawm nqaij innervation. Nyob rau hauv lwm yam lus, cov nqaij ntshiv muaj lub peev xwm mus ua ntawv cog lus rau lawm. Thiab, yog li ntawd, kev qoj ib ce kuj yuav ntev.

Nws muaj peev xwm yuav xaus lus tias nws yog tsis yooj yim sua los tsim muaj lub zog rau ob peb lub lis piam los yog lub hlis. Qhov no yog ib tug ncaj lub sij hawm-siv ua hauj lwm uas yuav tsum tau ib tug ntau ntawm kev rau siab thiab kev xyaum.

Vim li cas kuv yuav tsum tau ua siab ntev thev?

Nws yog undeniable tias yog lub cev endurance yog zoo heev rau kev kho mob. Peb yuav to taub vim li cas.

Firstly, nrog txhawb kev nyuaj siab tib neeg lub cev pib mus ua hauj lwm txawv. Zoo oxygen nkag mus rau hauv cov ntshav, carbohydrates yog hloov dua siab tshiab mus ua lub zog thiab ntxiv roj mus tam sim ntawd. Qhov no txhais tau hais tias lub cev tau txais ntau pab tau thiab cov as-ham.

Ob txhais, qhov kev kawm pab txoj kev ho lub plawv. Nyob rau hauv tas li ntawd, lub ntsws ua hauj lwm zoo dua.

Uas yog vim li cas txoj kev loj hlob ntawm lub dag lub zog endurance - ib tug tseem ceeb heev ua hauj lwm rau tej kis las, seb kev los yog pib xyaum ua. Ntawm chav kawm, nrog kev cob qhia kev tag nrho tuaj ntawm nws tus kheej, tab sis nws yuav tsum tau lub sij hawm. Yog hais tias koj xav tau los tsim muaj lub zog sai, muaj ib tug xov tooj ntawm tshwj xeeb ce. Feem ntau cov feem ntau lawv yog siv los ntawm cov neeg uas nrhiav tau lawv tus kheej nyob rau hauv lub hnyav-lifting los yog Lavxias teb sab tog zaum.

Kev kawm ntawm tag nrho cov tsim nyog cov kev cai

Rau cov tub kawm tsis dhau nyob rau hauv vain, koj yuav tsum ua raws li tej kev cai (tshwj xeeb tshaj yog cov beginners nyob rau hauv cov ntaub ntawv no).

1. Thaum lub sij hawm ib ce muaj zog nws yog tsim nyog los muaj ib tug so. Ntawm poob lawm thiab ntawm ce - nws tsis txawv. Remarkably, yog hais tias tus so tsis tag passive, piv txwv li, hnyav ce yuav tau hloov los ntawm ib tug sib zog. Yog li ntawd, lub cev yuav yooj yim rau tiv nrog kev nyuaj siab, thiab nyob rau tib lub sij hawm, cov kev cob qhia yuav tsum zoo dua.
2. Tsheb ciav hlau endurance koj xav tau txhua txhua hnub, xws li los ntawm hais txog kaum tsib mus rau nees nkaum feeb. Maj mam ua. Nws yog ib qho tseem ceeb rau kev nyuaj siab uas maj mam! Qhov siab tshaj plaws lub sij hawm yuav tsum tsis pub tshaj rau caum feeb.
3. Tsis txhob xav yuam kev rau lub dag lub zog kev cob qhia thiab endurance kev kawm. Qhov no yog ib tug txawv kiag li txheej ce uas yuav tsum tau sib cais. Optimally, yog nruab nrab ntawm lawv yuav siv sij hawm.
4. Thiab tej zaum ib tug ntawm cov tseem ceeb tshaj plaws tej yam kev mob. Kev kawm yuav tsum muaj kev xyiv fab thiab zoo siab, koj yuav tsum tsis txhob ua lub ce los ntawm lub xeem rog thiab coj lawv tus kheej mus faint thiab kiv taub hau.

Qhov zoo tshaj plaws ce rau endurance

Txhua leej txhua tus muaj peev xwm ua ib tug zoo workout, ua tsaug rau uas yuav pib tsim lub dag lub zog endurance. yooj yim ce, paub thiab muaj rau tag nrho cov. Cia peb xav txog txhua yam uas lawv ib lub zuj zus.

mus dhia

Ce yog tej zaum cov feem ntau heev. Muaj coob tus neeg tsuas underestimate los yog ua tsis ncaj ncees lawm. Ntawm no yog dab tsi koj yuav tsum saib rau:

1. Lub cev yuav tsum muaj lub sij hawm kom zoo. Nws tsis pom zoo kom khiav txhua hnub. Qhov zoo tshaj plaws kev xaiv - ib hnub twg. Txawm li cas los, yuav ua rau ib tug so rau ntau tshaj ob hnub yog tsis tsim nyog.
2. Ua tsis taus pa yuav tsum txaus, yog li saib xyuas qhov no kom zoo zoo.
3. Yog hais tias koj muaj tshiab thiab tsis tau khiav, nws yog qhov zoo tshaj plaws los pib nrog ib tug taug kev. Qhov no, incidentally, yog tseem pab tau heev ce, los ntawm kev uas txig muaj zog endurance. Taug kev txawm muaj nyob rau hauv daim ntawv teev cov kev cai qhuab qhia ntawm lub Olympic ua si. Qhov loj tshaj plaws - mus soj ntsuam cov ceev paced. Ces koj yuav mus rau ib qho yooj yim mus dhia cia li tsib feeb ib hnub twg, maj mam ntxiv kom cov sij hawm.
4. Cardio yuav tsum tau muaj ua siv. Chiv khiav maj mam accelerates thiab ces txo lub pace.

dhia hlua

Ib tug ntau ntawm zoo los yuav tau pom tsuas los ntawm kev ua ce nrog ib tug hlua. Sib ua hauj lwm koj abs, pob tw, lub xub pwg nyom, lub duav, ob txhais tes. Sai sai tau hlawv roj, pab txoj kev daim duab, ua kom sib haum thiab kev mob ntawm lub plawv thiab cov hlab ntsha.

Ib tug ob peb yam yooj yim cov kev cai:

- thaum ua lub dhia pib los ntawm hauv pem teb tag nrho xav tau rau ko taw;

- mus cuag cov nyhuv nws yog pom zoo kom dhia tsawg kawg yog 15 feeb;

- pab txhim kho lub sij hawm ntawm dhia rau ib tug ceg; ob txhais ceg yuav tsum tau alternated tseg.

Classic sit-ups thiab zaum-sawv nrog dumbbells

Ordinary zaum-sawv muaj peev xwm sib txawv, piv txwv li, nqa tawm lawv "phom" (t. E. Thaum ib tug ceg ncav us txog tawm). Cov nyhuv yuav kwv yees li tib yam li rau cov mus dhia. Kom nws cov kev siv zog, koj yuav khaws ib tug dumbbell. Lub load yuav loj, thiab yog li, cov nqaij ntshiv yuav ua hauj lwm zoo dua. Tshwj xeeb tshaj yog zoo squat-plie.

Kev ua si nawv ua si / ua luam dej / vab

Tag nrho cov zoo ce los qhia cov lub cev zuag qhia tag nrho endurance. Qhov loj tshaj plaws xwb - yuav ua rau ib tug kev kawm lub sij hawm (yam tsawg kawg 2-3 lub sij hawm ib lub lim tiam), tab sis yog hais tias peb yuav tau tham txog ua luam dej thiab cycling, ua luam dej thiab yuav tsum tau xeem kom dhau ib tug loj kev ncua deb. Tab sis, ntawm chav kawm, lawv yuav tsum tau ua kom maj.

Push-ups thiab ce nyob rau kab rov tav bar

Nws yog ib qho tseem ceeb ua laub-ups kom raug. Koj yuav tau txais ua ntej ntawm tag nrho cov nyob rau hauv lub xov tooj, tab sis tsis muaj dab tsi yuav, vim hais tias qhov zoo yog ntau ib qho tseem ceeb. Khaws khiav ntawm yog ua tsis taus pa: mus li - tso pa tawm, mus down - nqus. Back - yeej ib txwm cia li ncaj. Number le caag yuav tsum tau maj mam nce los ntawm ib tug mus rau tsib.

Raws li rau cov kab rov tav bar, qhov zoo tshaj plaws nyob rau hauv cov ntaub ntawv no, cov plaub le caag. Lawv muaj xws li raws li muaj ntau yam pull-ups raws li koj yuav ua li cas. ncaj, ob txhais ceg ncua lub cev. Thaum lifting ua tsis taus pa.

Ce rau nqaij Workout

Thaum qev cov xovxwm, nws yog ib qho tseem ceeb hais tias thaum koj pw hauv pem teb, nws ob txhais taw yeej tsis sab laug nws (tej zaum zoo dua ib tug neeg los tuav lawv), thiab tsa lub cev xwb twb sib ntswg. Thov nco ntsoov tias cov nqaij yuav tsum tau ncav us txog tsis tsuas yog thaum khaws, tab sis thaum tej lub cev.

Basic kev kawm

Raws li twb tau sau tseg, lub dag lub zog endurance muaj dab tsi ua nrog lub dag lub zog kev kawm. Nyob rau hauv lub thib ob cov ntaub ntawv, lub ntsiab lub hom phiaj ntawm lub kis las - mus tsim nqaij muaj zog, tso lawv thiab muab lawv lub Desired zoo.

Ntawm nws tus kheej los ntawm cov beginner los tsim ib qho kev pab ntawm kev cob qhia yuav tsis ua hauj lwm. Qhov no yuav tsum ua kom lub tsheb loj thauj neeg nrog tag nrho cov nta ntawm tib neeg lub cev. Nyob rau hauv Feem ntau, tej kev pab cuam raws li nyob rau hauv lub fact tias cov neeg ncaws kab taub seb puas tsimnyog tau lub siab tshaj plaws tau qhov ceeb thawj rau lawv tus kheej, ua lub ntev so nruab nrab poob lawm. Cov kev kawm no yog muaj nyob rau ob peb lub sij hawm ib lub lim tiam, thiab feem ntau yog muaj xws li ntawm peb poob lawm rau txhua ce. Basic ce - ib tug squat, raug tshem tawm xovxwm, rub-ups, ce nrog dumbbells, ce muaj zog uas ib tug barbell.

Yuav ua li cas los xaiv tus tseeb load?

Nyhav kev kawm rau beginners yog aimed ntawm strengthening cov me nyuam yaus ntawm tag nrho cov kab mob, los yog tsim cov me nyuam yaus.

Raws li nyob rau hauv tej lag luam, koj tsis tau mus rau deb rau lub hwj chim loads. Yuav tsum tau koom nyob rau hauv ib hnub twg. Tsis ncaj ncees lawm tsom ntsoov rau tej ib cheeb tsam (xws li cov gluteal nqaij), koj yuav tsum mus ua hauj lwm los ntawm nws tag nrho. Yuav tsum tau raws li nyob rau hauv qhov yooj yim kev ua si qoj ib ce nyob rau hauv ib tug workout yuav tsum tsis txhob muaj ntau tshaj li 5 ntawm lawv hom. Cov tsheb loj thauj neeg yog ib txwm menyuam, yog li ntawd novice ua hauj lwm kom thiaj li loaded nrog raws nraim cov nqaij pawg neeg uas muaj xws li ib ce muaj zog. Obligatory sov-up!

Feem ntau beginners tos complex ntawm cov hauv qab no ce:

- hyperextension;

- sib ntswg (xovxwm);

- ce nrog barbell;

- ib ntsug thrust thaiv kom lub mis;

- lub rooj ntev zaum zaum / pw.

Ntawm cov hoob kawm, qhov no yog ib tug yooj yim kev pab cuam ntawm lub dag lub zog kev kawm. Rau beginners, nws cia li fits txig. Lub load yog ib sim, tab sis nrog rau txoj kev mus kom ze rau cov tshwm sim ntawm ib tug ntev lub sij hawm nyob rau hauv los tom ntej yuav tsis kom.

Zog kev kawm nyob rau hauv tsev

Tsis yog txhua tus yuav them taus mus rau gyms. Tab sis hais tias yog tsis muaj yog vim li cas yuav tsum tau chim siab, vim hais tias zoo kev kawm yuav nqa tawm sab nraum lub cuab. Feem ntau cov feem ntau lub tsev ua mob plab ce, thawb-ups, lunges nrog rau tes taw hnyav, zaum-sawv nrog dumbbells, ce muaj zog uas taw hnyav li. Tom tsev workout yuav txawm zoo dua yog hais tias muaj yog ib tug simulator. Ntawm no yog ib co piv txwv ntawm ce:

1. Rau cov poj niam, ib tug zoo kawg li ce yuav ntsia. Koj yuav tsum nyob twj ywm rau hauv pem teb, leaning ntawm nws lub luj tshib thiab cov ntiv taw. Lub cev yuav tsum ncaj (qhov no yog qhov tseem ceeb tshaj plaws tej yam kev mob). Tag nrho cov nqaij tau loj tsim txom. Ce yuav tsum tau ua nyob rau hauv peb poob lawm, sim ntau li ntau tau mus rau sawv ntsug nyob rau hauv no txoj hauj lwm.

2 Rau cov txiv neej yuav tau ib tug zoo lub dag lub zog kev kawm ce nrog rau tes taw hnyav nyob rau hauv tsev. Ua lawv muaj nqis nyob rau hauv ib hnub twg. Koj yuav ua tau ua viav vias, zaum-sawv, raug tshem tawm xovxwm, laub. Rau cov chav kawm haum hnyav 24 kg los sis 16 kg. Rau beginners nws yog pom zoo kom ib ce muaj zog nrog me me tes taw hnyav li, thiab tom qab ntawd, thaum cov nqaij ntshiv tau siv rau loads, pab tau thiab hnyav 24 kg thiab 32 kg.

Yuav ua li cas yuav koj tsis xav kawm, lub dag lub zog endurance kev kawm los yog lub dag lub zog kev kawm pab cuam, koj yuav tsum tsis txhob hnov qab tias nyob rau hauv txhua rooj plaub, lub cev yuav tsum tau ib tug ntau ntawm lub zog, uas nws yuav tau kos, feem ntau yuav los ntawm khoom noj khoom haus. Uas yog vim li cas nws yog li ntawd ib qho tseem ceeb rau khoom noj kom zoo. Koj yuav tsum noj cov zaub mov nplua nuj nyob rau hauv protein thiab carbohydrates. Nws yog ib qho tseem ceeb uas cov zaub mov tau txais nyob rau hauv cov as-ham thiab vitamins. Nws yog tsim nyog, ntawm chav kawm, muab tsis tau phem. Ntxiv mus, tag nrho cov ncaws pob uas yog koom nyob rau hauv ib tug loj thiab kev, muaj lawv tus kheej kev noj haus pab cuam thiab ib tug nruj regime. Yog li ntawd, peb yuav tsum tsis txhob hnov qab tias muaj tseeb xaiv noj haus - thawj kauj ruam ntawm lub hom phiaj.