Lower-lub cev boost

Zoo Siab

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Los ntawm cov ntawv thiab kev soj ntsuam tas li, Cov duab kawm paub dab tsi koj, cov nyeem, xav pom ntau lossis tsawg dua ntawm peb nplooj ntawv. Ib yam uas koj tsis tu ncua thov rau yog qhov ua tiav qhov kev tawm dag zog uas yooj yim ua raws thiab tsis xav tau chaw dhia ua si. Koj nug. Peb mloog. Ntawm no, peb ncaws tawm ntawm peb Sab Hauv Tsev Workout.

Ntawm no, peb nthuav tawm ob qho kev tawm dag zog, kev cob qhia lub zog thiab cardio, uas yuav tsum tau siv me me lossis tsis muaj khoom siv thiab tuaj yeem ua ke los ua kom tiav cov haujlwm. Qhov no yog ib qho kev tawm dag zog tshwj xeeb, tshwj xeeb los ntawm cov yeeb yaj kiab uas nyuam qhuav tso tawm "Shaping Up With Weights for Dummies" (Anchor Bay Entertainment). Nov yog koj lub caij nyoog rau (thaum kawg!) kawm ua tej yam yooj yim, super-zoo ce kom raug. Txoj haujlwm peb-hnub-ib-lub lim tiam no siv sijhawm li ib teev. Pib txhua qhov kev tawm dag zog nrog ua kom sov li tsib feeb, taug kev nrawm lossis taug kev hauv qhov chaw thiab ua caj npab. Ua tiav los ntawm kev ncab tag nrho cov leeg koj tau ua haujlwm, tuav txhua qhov ncab rau 20 vib nas this yam tsis thaws. The cardio segment is based on a super-effective method called "pyramid training," uas ua rau koj siv zog rau kev them nyiaj sai.

Cardio

Qhov kev ua haujlwm cardio no yog ib hom kev cob qhia pyramid: Koj maj mam nce koj qhov kev siv zog kom txog thaum koj mus txog koj qhov "siab tshaj" lossis qib siab tshaj plaws, ces maj mam txo nws dua.

Hom kev qhia no yog txoj hauv kev tswj hwm kom ua haujlwm ntau dua, uas tso cai rau koj hlawv ntau calories thiab ua kom lub plawv zoo dua qub. Siv nws rau txhua lub tshuab cardio lossis koj nyiam kev ua haujlwm sab nraum zoov (khiav, caij tsheb kauj vab, thiab lwm yam). Saib xyuas koj qib kev siv zog Tus Nqi ntawm Kev Ua Tau Zoo (RPE, saib hauv qab). Lossis, yog tias koj muaj lub ntsuas lub plawv, koj tuaj yeem siv qhov feem pua ​​​​ntawm koj lub plawv dhia siab tshaj plaws (MHR; los xam koj li, rho koj lub hnub nyoog ntawm 220).

Txhawm rau ua kom muaj zog ntawm koj cov kev tawm dag zog (thiab koj lub plawv dhia), hloov koj li kev nrawm lossis lwm yam khoom siv tshwj xeeb sib txawv, xws li kev txav mus los ntawm lub tshuab ntaus treadmill lossis tus kws qhia elliptical lossis kev tiv thaiv ntawm lub tsheb kauj vab. Nco ntsoov: Kev ua haujlwm koj tuaj yeem ua tau ntawm RPE lossis feem pua ​​​​ntawm MHR yuav hloov pauv thaum koj tau txais kev pabcuam, yog li cia siab tias yuav nce koj qib kev ua haujlwm hauv lub lis piam tom ntej.

Lub Sijhawm Ua Haujlwm Tag Nrho: 40 feeb

Koj Lub Hom Phiaj Ua Haujlwm

Txhawm rau kom koj lub plawv dhia nce ntxiv kom txog thaum koj ncav cuag RPE 8-9 lossis 80-85 feem pua ​​​​ntawm koj MHR. Tom qab ntawd koj yuav coj koj lub plawv dhia rov qab. Koj workout yuav zoo li no:

Ua kom sov

5 feeb ntawm RPE 5 (kwv yees li 55% MHR)

Kev tawm dag zog

5 feeb ntawm RPE 6 (li 70% MHR)

5 feeb ntawm RPE 6-7 (kwv yees 75% MHR)

5 feeb ntawm RPE 7-8 (kwv yees li 80% MHR)

5 feeb ntawm RPE 8-9 (kwv yees 80-85% MHR)

5 feeb ntawm RPE 6-7 (kwv yees li 75% MHR)

5 feeb ntawm RPE 6 (li 70% MHR)

Txias txias

5 feeb ntawm RPE 5 (kwv yees li 55% MHR)

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