Vim Li Cas Koj Thiaj Li Yuav Tsum Tau Xeem Thawj Tswj Hwm Kev Nyuaj Siab los ntawm Qib 5

Zoo Siab

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Nco qab cov hnub ntawd hauv chav dhia ua si thaum koj raug yuam kom khiav ib mais thiab ua ntau yam thawb thiab zaum ib ce ntau li ntau tau? Nws tau raug hu ua Thawj Tswj Hwm Kev Ntsuas Kev Ntsuas-thiab cov kev tawm dag zog uas ua rau nws tsis zoo li nyob deb: Lub cev hnyav thiab kev cob qhia ua haujlwm yog ib qho kev tawm dag zog saum toj kawg nkaus ntawm 2015, raws li kev tshawb fawb tsis ntev los no los ntawm American College of Sports Medicine. (Nyeem ntxiv txog 10 Qhov Zoo Tshaj Plaws Tshaj Plaws Xyoo 2015.) Qhov ntawd txhais tau li cas: rov qab mus rau "qhov pib" ntawm kev qoj ib ce-yam kev tawm dag zog uas koj tau ua hauv tsev kawm theem nrab kev kawm lub cev.

Thiab qhov ntawd yog qhov zoo dua qub thaum koj xav txog qee qhov kev tawm dag zog uas peb tau pom tuaj thiab ua tsaug!-mus. Dab tsi ntxiv, muaj ib qho laj thawj uas tib neeg tseem cog lus los ntawm cov kev hloov pauv no: Tus thawj coj ntawm American College of Sports Medicine daim ntawv ntsuam xyuas Walter R. Thompson, Ph.D., tsis ntev los no hais rau Washington Post: "Cov kev tawm dag zog uas tau tsim los ntawm Thawj Tswj Hwm Kev Ntsuas Kev Nyab Xeeb (uas kuv ua tsis tau raws li menyuam yaus) tseem yog lub hauv paus ntawm kev tawm dag zog zoo." Qhov ntawd ua rau peb xav. Dab tsi ntawm qhov kev xeem hnub no-thiab yam qhab nia zoo li cas peb tau sim nws ua neeg laus?

Peb pom tawm. Muab cov hauv qab no mus saib seb koj puas haum tshaj tus menyuam qib tsib. Rub tawm daim ntawv nthuav tawm los sau koj cov ntaub ntawv thiab txhais tias koj cov txiaj ntsig txhais li cas. Qhia rau peb paub koj ua li cas hauv cov lus hauv qab no lossis hauv Twitter @Shape_Magazine. Hmoov zoo!

Cardio:

1-Mile Khiav

Qhov no yog ib qho yooj yim: Khiav ib mais sai li sai tau.

PACER (Kev Loj Hlob Aerobic Cardiovascular Endurance Run)

Kos tawm ib chav kawm 20-meter (los yog mus rau ib txoj kev) nrog cones los yog chalk. Khiav mus txog qhov kawg-thiab rov qab-ntau zaus raws li koj tuaj yeem ua tau. Nov yog qhov ntes: Thaum thawj feeb, koj muaj 9 vib nas this los khiav txhua 20-meter ncej puab. Tom qab ntawd, koj tau txais ib nrab sijhawm thib ob tsawg dua ua nws txhua feeb tom qab ntawd! Yog li, qhov ntev koj mus, qhov nrawm koj yuav tsum khiav. Thaum koj ua tsis tiav, tsum.

Taug kev xeem

Taug kev ib mais ntawm ib qho chaw ruaj khov, nrawm taug kev nrawm. Tom qab ntawv, sau koj li 60-thib ob lub plawv dhia suav.

Lub zog:

Pushups

Ua ntau npaum li koj tuaj yeem ua tau (txo kom txog thaum lub luj tshib tau khoov rau 90 degrees) kom txog thaum daim ntawv tawg ob zaug. Daim ntawv so muaj xws li so (tswj kev ua kom nrawm nrawm txog ib qho thawb txhua 3 vib nas this), tsis txo qis mus rau 90 degrees, rov thim rov qab, lossis nthuav caj npab tag nrho.

Curl-Ups

Ua kom ntau li ntau tau, mus txog 75. Nres yog tias koj daim ntawv tawg ob zaug (daim ntawv so xws li lub taub hau tsis txhob tsoo lub lev ntawm reps, heels los ntawm lev, los yog so ntawm reps.)

Lub Nqa Nqa

Poob ntsej muag hauv pem teb nrog caj npab los ntawm ob sab thiab maj mam nqa lub cev sab saud tawm hauv pem teb, txog li 12 ntiv tes. Kom tus khub siv tus pas ntsuas qhov kev ncua deb ntawm pem teb mus rau lub puab tsaig. So, tom qab ntawd rov ua dua ib zaug ntxiv thiab siv tus lej siab dua.

*Ntxiv rau peb qhov kev ntsuas no, muaj ob txoj hauv kev rau kev thawb (hloov kho rub tawm, rub tawm, thiab khoov caj npab dai), thiab ob qho kev sim xaiv (lub nra rov qab-zaum-thiab-mus txog thiab lub xub pwg nyom) stretch). Yog tias koj txaus siab rau cov kev xeem no, nrhiav paub ntau ntxiv ntawm no.

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