Khiav haujlwm ua haujlwm hlawv cov rog rog
Zoo Siab
Kev khiav yog qhov ua tau zoo ntawm cov kev tawm dag zog aerobic rau qhov hnyav poob thiab txhim kho kev qoj ib ce, tshwj xeeb tshaj yog thaum xyaum thaum siv lub siab, ua kom lub plawv dhia. Tshawb nrhiav seb qhov txiaj ntsig ntawm qoj ib ce aerobic yog dab tsi.
Khiav kev cob qhia uas tuaj yeem ua rau rog rog thiab, vim li ntawd, qhov hnyav poob tuaj yeem ua rau poob ntawm 1 mus rau 2 kg hauv ib lub lis piam, vim nws sib cuam tshuam lub sijhawm ntawm kev siv siab nrog calmer khiav, uas ua kom nrawm metabolism thiab, vim li ntawd, nce lub zog siv nyiaj. Cov. Txawm li cas los xij, cov txiaj ntsig tuaj yeem sib txawv raws li tus neeg, vim nws nyob ntawm qhov txheeb raws roj ntsha ntawm txhua tus, ntxiv rau qhov tseeb tias qhov hnyav hnyav dua thaum muaj ntau phaus kom poob dhau qhov hnyav zoo tshaj. Txheeb xyuas qee cov lus qhia kom poob ceeb thawj thiab poob plab.
Yuav ua li cas kev cob qhia yuav ua tau
Khiav kev cob qhia kom poob rog yog ua tiav hauv 4 lub lis piam, nrog kev mob siab ntxiv thiab nyob rau lwm hnub ntxiv (Tuesday, Thursday thiab Saturday, piv txwv), kom cov leeg mob tuaj yeem so thiab tiv thaiv kom tsis txhob ua rau cov leeg mob. Ua ntej thiab tom qab txhua qhov kev tawm dag zog nws yog qhov tseem ceeb kom ua kev tawm dag zog kom npaj lub cev thiab zam kom tsis txhob raug mob, xws li kev sib cog lus lossis leeg nqaij, piv txwv. Ntawm no yog yuav ua li cas ua ncab ce taw.
Khiav kev cob qhia mus hlawv rog muaj:
| Thib peb | Thib tsib | Hnub Saturday | |
| Lim tiam 1 | 10 feeb taug kev + 20 min maj kev taug kev | 10 feeb taug kev Hloov ntawm 3 feeb taug kev + 1 min trot (6 zaug) | 10 feeb taug kev Hloov ntawm 3 feeb taug kev + 2 min trot (5 zaug) |
Lim tiam 2 | 15 kev taug kev + 10 feeb taug kev + 5 feeb taug kev | 5 feeb taug kev Hloov ntawm 2 min ntawm lub teeb khiav + 1 min ntawm taug kev (8 zaug) | 10 feeb taug kev Hloov ntawm 5 min trot + 2 min taug kev (5 zaug) |
Lim tiam 3 | 5 min khiav teeb Hloov ntawm 5 min lub teeb khiav + 1 min taug kev (5 zaug) | 10 min khiav teeb Hloov ntawm 3 min ntawm kev khiav hauj lwm tsawg + 1 min ntawm taug kev (8 zaug) | 5 feeb taug kev + 20 min khiav lub teeb |
Lim tiam 4 | 5 feeb taug kev + 25 min khiav teeb | 5 feeb taug kev Hloov ntawm 1 min ntawm kev khiav khov + 2 min ntawm kev khiav ceev (5 zaug) 15 min trot | 10 feeb taug kev + 30 min khiav nrawm |
Ntxiv nrog rau kev khiav kev cob qhia kom poob rog, kev cob qhia kuj tseem tuaj yeem ua kom khiav cov kev ncua deb lossis txo qis sijhawm, piv txwv. Tshawb nrhiav seb cov kev kawm ua tiav li cas kom khiav 5 thiab 10 km thiab yuav ua li cas mus 10 mus rau 15 km.
Yuav ua li cas thaum muaj kev sib tw
Hauv kev sib tw nws yuav tsum haus dej tsawg kawg 500 ml dej txhua 30 feeb ntawm kev qhia ua haujlwm los hloov cov zaub mov thiab dej uas poob los ntawm kev tawm hws, ntxiv rau qhov tseem ceeb tiv thaiv kev mob plab, tuaj yeem tshwm sim vim lub cev qhuav dej.
Ib qho ntxiv, txhawm rau ua kom tau qhov txiaj ntsig ntawm kev kawm tshaj plaws, nws yog ib qho tseem ceeb kom noj cov zaub mov muaj yuag uas feem ntau suav nrog cov zaub mov muaj fiber ntau thiab tsawg hauv calories thiab, yog li, yuav tsum tsis txhob muaj cov zaub mov muaj piam thaj lossis rog ntau. Kawm paub yuav ua li cas kev noj haus ua rau hypertrophy thiab rog poob.
Yog tias thaum lub sijhawm khiav koj xav tias qhov hu ua 'donkey mob' lossis 'fag mob', nws yog qhov tseem ceeb rau kev ua pa, maj mam qeeb thiab thaum qhov mob ploj, rov qab ua dua. Saib seb dab tsi yog qhov tseem ceeb ua rau mob khiav thiab ua kom tsis txhob ua rau txhua tus thiab ua li cas tswj kev ua pa kom raug: 5 lus qhia txhawm rau txhim kho koj cov kev ua haujlwm khiav.
Pom dab tsi noj ua ntej, thaum thiab tom qab kev cob qhia hauv video hauv qab no:
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